Light and Healthy Broccoli Pasta Recipe

Prepare to delight your taste buds with this delightful twist on a classic pasta dish! Our **Light and Healthy Broccoli Pasta** is not only quick to make, but also packed with nutrients, giving you the perfect blend of freshness and comfort. Enjoy a dish that’s not only healthy but boasts a deliciously rich flavor, making it a meal you’ll crave again and again.

Why You’ll Love This Recipe

  • Nutritious Delight: Packed with vitamins from broccoli and enriched with the goodness of olive oil, this dish is a nourishing meal.
  • Quick and Easy: Perfect for busy weekdays, this recipe takes less than 40 minutes from start to finish.
  • Flavorful Surprise: A hint of garlic and red pepper flakes gives it a subtle but delightful kick.
  • Versatile Dish: Easily adaptable for various dietary preferences or ingredient availability.
Light and Healthy Broccoli Pasta Recipe - Recipe Image

Ingredients You’ll Need

Creating this **Light and Healthy Broccoli Pasta** is straightforward and fuss-free. Each ingredient feels as if it’s made to complement the other, ensuring you have a well-rounded dish full of vibrant colors and flavors.

  • Broccoli: Fresh and green, broccoli becomes tender and mashable, giving the pasta its creamy texture.
  • Extra Virgin Olive Oil: Provides a rich, fruity base that enhances the overall taste.
  • Garlic Cloves: Adds pungency and depth, transforming the dish with its aromatic essence.
  • Crushed Red Pepper: For those who enjoy a slight heat, this ingredient is a must.
  • Shell Pasta: Catches every drop of delicious sauce, ensuring each bite is as flavorful as the last.
  • Parmesan Cheese: A gentle sprinkle of this cheese introduces a creamy, salty note that’s utterly irresistible.
Note: You’ll find the complete list of ingredients, along with their exact measurements, in the printable recipe card at the bottom of this post.

Variations

Feel free to have some fun with this recipe. Our **Light and Healthy Broccoli Pasta** is flexible enough to handle subtle adaptations based on what you crave or what’s available in your pantry.

  • Gluten-Free Option: Swap the shell pasta with a gluten-free version like rice or chickpea pasta.
  • Vegan Variation: Replace Parmesan cheese with nutritional yeast or a vegan cheese alternative.
  • Protein Boost: Add grilled chicken or sautéed shrimp to make it a more filling meal.

How to Make Light and Healthy Broccoli Pasta

Step 1: Cook the Broccoli

Start by boiling a large pot of salted water. Add the broccoli and let it cook until it’s wonderfully tender, taking about five minutes. Once it’s done, transfer it to a bowl, but don’t forget to keep half a cup of the cooking water. Trust me, it’s liquid gold for this dish!

Step 2: Prepare the Broccoli Mash

In a skillet, let the olive oil warm up before adding minced garlic and a dash of red pepper flakes. Toss in your cooked broccoli along with that magical reserved water. Let’s season it up! Add salt and pepper, stirring occasionally, and let it cook for 10 minutes until the broccoli is soft enough to mash easily.

Step 3: Cook the Pasta

Back to that trusty pot, using the same water – sustainability, right? Boil the shell pasta until al dente, just follow the package instructions. Once perfectly cooked, drain it thoroughly.

Step 4: Combine Pasta with Broccoli Mash

Now for the magic moment. Transfer your drained pasta into the skillet of broccoli goodness. Add Parmesan cheese, stirring it all together into a creamy delight. If it seems a little thick, a splash of your reserved pasta water will make it just right.

Step 5: Season and Serve

Do a quick tasting session. Feel free to add more salt and pepper to suit your preference. Serve immediately, topped with extra Parmesan if you’re feeling indulgent. Bon appétit!

Pro Tips for Making Light and Healthy Broccoli Pasta

  • Optimal Broccoli Texture: Keep an eye on your broccoli as it cooks. You want it tender but not mushy for the perfect mash.
  • Garlic Timing: Add your garlic just when the oil is warming up, allowing it to infuse the oil without burning.
  • Cheese Consistency: Grate fresh parmesan for smoother mixing into your pasta.
  • Season Strategically: Taste test just before serving to ensure the best flavor balance.

How to Serve Light and Healthy Broccoli Pasta

Light and Healthy Broccoli Pasta Recipe - Recipe Image

Garnishes

Spark up this hearty dish by topping it with some freshly cracked black pepper and additional Parmesan cheese. A drizzle of extra virgin olive oil can add pizzazz and a touch of luxury.

Side Dishes

This dish pairs perfectly with a crisp, green salad, perhaps with a lemon vinaigrette to cut through the richness. Alternatively, a slice of toasted sourdough garlic bread adds a comforting crunch.

Creative Ways to Present

Consider serving your pasta in a rustic, large family-style bowl for that communal, welcoming feel. A sprinkle of colorful chili flakes or fresh herbs can add an inviting look.

Make Ahead and Storage

Storing Leftovers

Store any leftover pasta in an airtight container in the refrigerator, where it keeps well for up to three days. The flavors meld beautifully over time, making for a satisfying repeat meal.

Freezing

While this dish is best fresh, you can freeze it in a suitable container for up to two months. For best results, ensure it’s thoroughly cooled before freezing.

Reheating

To reheat, simply pop it into a skillet over medium heat, adding a splash of water or broth to revitalize the sauce. Stir occasionally until heated through.

FAQs

  1. Can I use frozen broccoli?

    Absolutely! Just ensure it’s thawed and drained properly before cooking so that the texture remains pleasant.

  2. How can I make the dish spicier?

    If you prefer a spicier kick, increase the amount of red pepper flakes or add a splash of hot sauce before serving.

  3. Is there a substitute for Parmesan cheese?

    Pecorino Romano can be a good substitute, offering a bit more tang. For a non-dairy option, nutritional yeast works well too.

  4. What other pasta shapes can I use?

    Feel free to switch the pasta to penne, fusilli, or farfalle, which also work beautifully by catching the sauce.

Final Thoughts

I truly hope you enjoy making (and eating!) this **Light and Healthy Broccoli Pasta** as much as I do. It’s a wonderful dish that brings joy to the table and warmth to your heart. Happy cooking—let’s bring some deliciousness into every meal!

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Light and Healthy Broccoli Pasta Recipe

Light and Healthy Broccoli Pasta Recipe

5 Stars 4 Stars 3 Stars 2 Stars 1 Star 4.8 from 56 reviews
  • Author: Paula
  • Prep Time: 10-15 minutes
  • Cook Time: 15-25 minutes
  • Total Time: 25-40 minutes
  • Yield: 4 servings
  • Category: Main Course
  • Method: Stovetop
  • Cuisine: Italian-American
  • Diet: Vegetarian

Description

This Light and Healthy Broccoli Pasta combines tender broccoli and al dente shell pasta with a flavorful garlic and red pepper mash, topped with freshly grated Parmesan cheese. Perfect for a nutritious, satisfying meal that’s quick to prepare and full of vibrant flavors.


Ingredients

Vegetables and Herbs

1 large broccoli head, trimmed into small pieces
3 minced garlic cloves
1/4 teaspoon crushed red pepper
Salt and black pepper, to taste


Pasta and Cheese

12 ounces shell pasta
1 cup freshly grated Parmesan cheese


Oils and Liquids

2 tablespoons extra virgin olive oil
Reserved broccoli cooking water (1/2 cup)


Instructions

  1. Cook the Broccoli: Bring a large pot of salted water to a boil. Add the broccoli and cook for about 5 minutes until tender. Once cooked, transfer the broccoli to a bowl and reserve ½ cup of the cooking water for later use.
  2. Prepare the Broccoli Mash: In a skillet, heat 2 tablespoons of olive oil over medium heat. Add minced garlic and red pepper flakes, then the cooked broccoli and reserved broccoli water. Season with salt and black pepper. Cook for about 10 minutes, stirring occasionally, until the broccoli is soft enough to mash easily with a spoon.
  3. Cook the Pasta: Using the same pot with the reserved broccoli water, add the shell pasta and cook until al dente according to package instructions. Drain the pasta thoroughly once cooked.
  4. Combine Pasta with Broccoli Mash: Transfer the drained pasta into the skillet with the broccoli mash. Add grated Parmesan cheese and stir until well combined. Adjust sauce consistency with additional reserved pasta water if needed.
  5. Season and Serve: Taste and adjust with extra salt and pepper as desired. Serve immediately, garnished with additional Parmesan cheese for extra flavor.

Notes

  • Ensure not to overcook the broccoli to maintain a bright green color and nutrients.
  • You can substitute Parmesan with nutritional yeast for a vegan option.
  • Adding a squeeze of fresh lemon juice before serving can brighten the flavors.
  • Use whole wheat or gluten-free pasta if you prefer a healthier or gluten-free version.

Nutrition

  • Serving Size: 1 plate (about 1.25 cups)
  • Calories: 410 kcal
  • Sugar: 4 g
  • Sodium: 520 mg
  • Fat: 18 g
  • Saturated Fat: 4 g
  • Unsaturated Fat: 12 g
  • Trans Fat: 0 g
  • Carbohydrates: 55 g
  • Fiber: 9 g
  • Protein: 18 g
  • Cholesterol: 10 mg

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