Easy Whole-Wheat Pasta Primavera

Pasta primavera is a dish with a medley of hearty pasta, light sauce, and bright  vegetables, but its nutrient content can vary widely depending on the recipe. This recipe makes the following swaps.

• Olive oil and low-sodium broth instead of butter or cream, for fats that are healthier for the heart
• Whole-grain pasta instead of refined, for more fiber and natural nutrients
• More vegetables, for a more filling meal with fewer calories and more nutrients

The result is a tasty, diet-friendly dish that you can make on weekends or weeknights. For a balanced meal, serve your pasta primavera with a source of lean protein.

Variations and Serving Suggestions

• For a low-carb or keto version, use low-carb noodles, shirataki noodles, cooked spaghetti squash strands, or spiralized zucchini instead of whole-grain pasta
• For a gluten-free version, use bean or soybean-based noodles, or gluten-free brown rice noodles instead of whole-wheat pasta
• For a plant-based (vegan) or dairy-free version, omit the cheese. Optionally, replace the parmesan cheese with 2 tablespoons of nutritional yeast.
• For a creamier plant-based (vegan) or dairy version with protein, omit the cheese. Add 1 cup of cannellini beans pureed with an additional tablespoon of olive oil and 2 tablespoons of nutritional yeast; add this mixture to the vegetables before adding the pasta. 
• For a one-dish meal with protein, toss the pasta with 12 ounces of cooked chicken, shrimp, or fish, or 2 cups of garbanzo beans or lentils, before serving.
• For a creamier version, use fat-free half and half instead of broth or pasta water, and add ¼ cup of shredded fat-free or low-fat mozzarella cheese.
• For a light contrast, serve the pasta with a green side salad or fresh fruit salad. 
• Use any combination of vegetables you like. Artichoke hearts, broccoli florets, zucchini slices, asparagus pieces, julienned carrots, and cubes of eggplant are some ideas. You can also stir in some fresh spinach leaves with the pasta, allowing the leaves to wilt.

Recipe for Whole-Grain Pasta Primavera 

Makes 4 servings 

Ingredients 

• 8 ounces of whole-grain pasta 
• 1 tablespoon of olive oil
• 3 cloves of garlic, peeled and minced
• 1 cup of cherry tomatoes, halved (or 3 roma tomatoes, halved and sliced)
• 1 cup of green beans, stems trimmed and sliced into 1-inch pieces
• 1 cup of red or yellow bell pepper, thinly sliced
• ½ cup of frozen green peas
• ¼ cup of low-sodium vegetable broth or pasta water
• ½ cup of parmesan cheese
• Salt and pepper to taste
• Optional garnish: 2 tablespoons of chopped basil or ¼ cup of chopped parsley; lemon wedges

Instructions 

1. Cook the pasta al dente. Reserve ½ cup of the pasta water and drain. Set aside. 
2. Heat the olive oil in a skillet. Add the garlic and cook for 1-2 minutes. Add the tomatoes, green beans, and bell pepper, and cook for 5-7 minutes, until the vegetables are crisp tender. Stir in the peas and cook for another 2-3 minutes.
3. Add the pasta and broth or pasta water to the skillet. Stir everything gently to combine. Add the parmesan cheese and salt and pepper to taste, and stir and heat until the cheese is melted and incorporated.
4. Remove from the heat and serve with optional garnishes. 

Nutrition information per serving: 350 calories; 7 grams of total fat; 2.5 grams of saturated fat; 7 mg of cholesterol; 170 mg of sodium; 60 grams of carbohydrates; 9 grams of fiber; 6 grams of sugar; 14 grams of protein

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