Trying to eat healthy, but tired of salad? Try this one pot pasta primavera on for size. This recipe makes a dish of pasta primavera (“spring pasta”) that is nutritious, versatile, and delicious. The beauty of this recipe is that it is based on a simple concept of vegetables plus pasta—that’s all.
You can use any type of vegetables you want, as long as the pieces are all roughly the same size so that they will cook evenly. You can add sliced mushrooms or yellow squash, kale, peas, spinach, carrots, asparagus, cauliflower, green beans, or even eggplant—whatever strikes your fancy. Pasta alternatives can include spaghetti, linguini, farfalle, rotini, or penne, among many others. (Just for fun, look up a full list of different pasta varieties; you’ll probably be amazed.)
If you’re managing a diet, look up nutrition information for various veggies and experiment a little. The vegetables in the recipe below contain vitamins A, B6, C, E, and K, along with iron, potassium, biotin, manganese, and phosphorus, omega-3 fatty acids, and many other nutrients.
Once you have chopped all of the vegetables, this dish can be ready to eat in under 15 minutes. Consider leaving the zucchini and other squash unpeeled to save time and leave more nutrients and fiber intact.
Ingredients
1 medium zucchini, cut in half lengthwise and then sliced into semi-circles
1 medium onion, thinly sliced or coarsely chopped
2 bell peppers of any color, thinly sliced
1 pint of cherry tomatoes, cut into halves
1 large head of broccoli, cut into small florets
12 oz. fettuccine noodles
1/2 teaspoon red pepper flakes
4 1/2 cups water
Basil
Salt
Pepper
Grated Parmesan cheese (optional)
Extra virgin olive oil
Instructions
In a stock pot, combine the water, vegetables, and fettuccine. Add the salt, pepper, and basil to taste. Bring to a boil, and simmer for nine minutes, stirring as needed. When this has cooked for the nine minutes, dip out 1/2 cup of the water, and set that aside. Strain the rest of the water from the pot.
Return the vegetables and the 1/2 cup of water to the pot, and stir. Season the mixture once more, to taste. Sprinkle with the grated Parmesan if desired, and drizzle a little olive oil on top. Serve hot.
Recipe Notes
If you want to reduce your salt intake, use lemon or lime pepper instead of the salt. Take care not to overpower the flavors of the vegetables with the seasonings, though. The real purpose of this dish is to allow the natural vegetable flavors and textures to shine, after all.
For alternatives to Parmesan cheese, try grated Romano, mozzarella, or Asiago. You could even sprinkle crumbled Gorgonzola or feta on top, but again, use strongly-flavored cheeses sparingly. This dish also pairs perfectly with half of a grilled, skinless chicken breast for added protein.
Pair it all with a glass of chilled white wine or iced tea for a light, refreshing summer meal!
