Description
This Light and Healthy Broccoli Pasta is a quick, nutritious, and flavorful vegetarian dish that combines tender broccoli, garlic, and parmesan cheese tossed with pasta for a satisfying meal. It’s perfect for a wholesome weeknight dinner or a light lunch, offering vibrant flavors and a good balance of nutrients.
Ingredients
Vegetables and Pasta
– 1 large broccoli head, trimmed into small florets
– 12 ounces shell pasta
Seasonings and Oil
– 2 tablespoons extra virgin olive oil
– 3 minced garlic cloves
– 1/4 teaspoon crushed red pepper
– Salt and black pepper, to taste
Cheese and Water
– 1 cup freshly grated parmesan cheese
– 1/2 cup reserved broccoli cooking water
Instructions
- Cook the Broccoli: Bring a large pot of salted water to a boil. Add the broccoli florets and cook for about 5 minutes until tender. Transfer the broccoli to a bowl and reserve ½ cup of the cooking water for later use.
- Prepare the Broccoli Mash: In a skillet, heat 2 tablespoons of olive oil over medium heat. Add minced garlic and crushed red pepper flakes, cooking for about 30 seconds until fragrant. Add the cooked broccoli and the reserved cooking water. Season with salt and black pepper. Cook for approximately 10 minutes, stirring occasionally, until the broccoli softens enough to mash easily with a spoon.
- Cook the Pasta: Using the same pot with the broccoli water, add the shell pasta and cook until al dente according to package instructions, usually about 9-11 minutes. Drain the pasta thoroughly.
- Combine Pasta with Broccoli Mash: Transfer the drained pasta to the skillet with the broccoli mash. Add the grated parmesan cheese and stir until well combined. If the mixture is too thick, add a splash of the reserved broccoli water to loosen the sauce.
- Season and Serve: Taste the dish and adjust with additional salt and pepper as needed. Serve immediately, garnished with extra parmesan cheese, if desired.
Notes
- You can add crushed red pepper flakes gradually to control the spice level.
- For a vegan version, substitute parmesan with nutritional yeast or a vegan cheese alternative.
- Adding a squeeze of lemon juice before serving adds brightness to the dish.
- This recipe can be easily doubled for larger servings.
Nutrition
- Serving Size: 1 plate (about 1.5 cups)
- Calories: 410
- Sugar: 4g
- Sodium: 300mg
- Fat: 16g
- Saturated Fat: 4g
- Unsaturated Fat: 11g
- Trans Fat: 0g
- Carbohydrates: 55g
- Fiber: 7g
- Protein: 18g
- Cholesterol: 15mg
