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)

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Instructions

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.
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.
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.
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.
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