Description
Light and Healthy Broccoli Pasta is a quick, nutritious, and satisfying dish featuring fresh broccoli, whole wheat pasta, and simple seasonings. Ready in under 30 minutes, it offers a wholesome meal without heavy creams or cheeses, perfect for busy weeknights or anyone seeking a light, flavorful dinner.
Ingredients
Scale
Main Ingredients
- 2 cups fresh or frozen broccoli florets
- 8 ounces whole wheat pasta (penne, fusilli, or farfalle recommended)
- 3 cloves garlic, minced
- 2 tablespoons olive oil
- 1/4 teaspoon red pepper flakes (optional)
- 1 tablespoon fresh lemon juice
- Salt and freshly ground black pepper, to taste
Optional Ingredients
- 1/4 cup grated Parmesan cheese (optional)
- Toasted pine nuts or slivered almonds for garnish (optional)
- Fresh basil, parsley, or thyme for garnish (optional)
Instructions
- Prepare the Broccoli: Wash and chop broccoli into bite-sized florets. Steam, blanch, or sauté until tender yet crisp to preserve the bright color and nutrients.
- Cook the Pasta: Bring a large pot of salted water to a boil. Cook pasta according to package instructions until al dente. Reserve one cup of pasta water before draining.
- Sauté Garlic and Red Pepper Flakes: Heat olive oil in a large skillet over medium heat. Add minced garlic and red pepper flakes (if using), sauté for 1-2 minutes until fragrant.
- Combine Everything: Add cooked broccoli and drained pasta to the skillet. Toss to combine. Use reserved pasta water gradually to loosen the mixture and create a silky sauce.
- Season and Finish: Remove from heat, stir in fresh lemon juice and Parmesan cheese if desired. Season with salt and pepper to taste. Mix thoroughly before serving.
Notes
- Use reserved pasta water to create a smooth sauce without adding cream.
- Do not overcook broccoli to retain nutrients and vibrant color.
- Use fresh garlic instead of pre-minced for better flavor.
- Add salt and lemon juice gradually to find the perfect balance.
- Whole wheat pasta adds fiber and a nuttier flavor complementing broccoli.
- Prep Time: 10 minutes
- Cook Time: 15 minutes
- Category: Main Course
- Method: Sautéing
- Cuisine: Italian-inspired
Nutrition
- Serving Size: 1 cup
- Calories: 320
- Sugar: 3g
- Sodium: 150mg
- Fat: 8g
- Saturated Fat: 1g
- Unsaturated Fat: 7g
- Trans Fat: 0g
- Carbohydrates: 50g
- Fiber: 7g
- Protein: 12g
- Cholesterol: 5mg
Keywords: healthy pasta, broccoli pasta, light dinner, vegetarian pasta, whole wheat pasta, quick pasta recipe, nutritious dinner
