Pasta Primavera with Broccoli Sage and Garlic: A Nutritious Twist on Italian Comfort Food

Pasta Primavera is a delightful dish that embodies the essence of Italian cuisine, combining fresh vegetables and pasta into a vibrant, colorful meal. This version, infused with broccoli, sage, and garlic, elevates the classic dish, making it not only delicious but also packed with nutrients. Perfect for a weeknight dinner or a special occasion, this recipe will inspire you to explore the world of fresh ingredients.

Ingredients

• 12 oz whole wheat pasta (penne or fusilli work well)
• 2 cups broccoli florets
• 1 medium zucchini, sliced
• 1 bell pepper (red or yellow), sliced
• 1 cup cherry tomatoes, halved
• 4 cloves garlic, minced
• 1/4 cup fresh sage leaves, chopped
• 1/4 cup olive oil
• 1/2 teaspoon red pepper flakes (optional)
• Salt and black pepper to taste
• Freshly grated Parmesan cheese for serving
• Lemon wedges for garnish

Cooking Instructions

1. Cook the Pasta: In a large pot, bring salted water to a boil. Add the whole wheat pasta and cook according to package instructions until al dente. Reserve about 1 cup of pasta water, then drain the pasta and set aside.

2. Blanch the Broccoli: In the same pot of boiling water, add the broccoli florets and cook for 2 minutes. Remove the broccoli and transfer it to an ice bath to stop the cooking process. This step will preserve the vibrant green color and crunch.

3. Sauté the Vegetables: In a large skillet, heat the olive oil over medium heat. Add the minced garlic and sauté for about 1 minute until fragrant. Then, add the zucchini and bell pepper, cooking for about 5 minutes until they start to soften. Stir in the blanched broccoli and cherry tomatoes, cooking for another 3-4 minutes.

4. Combine with Pasta: Add the cooked pasta to the skillet, along with the chopped sage, red pepper flakes (if using), and a splash of the reserved pasta water. Toss everything together, seasoning with salt and black pepper to taste. If the mixture seems dry, add more pasta water as needed.

5. Serve: Plate the pasta primavera, garnishing with freshly grated Parmesan cheese and a squeeze of lemon juice for brightness. Serve warm and enjoy!

Cooking Tips

• Ingredient Selection: Use seasonal vegetables for the best flavor and nutrition. Feel free to experiment with other veggies like asparagus, carrots, or snap peas.
• Pasta Choice: Whole wheat pasta not only adds a nutty flavor but also increases the fiber content of the dish. For gluten-free options, consider using chickpea or lentil pasta.
• Sautéing: Ensure the skillet is hot enough before adding vegetables to achieve a slight caramelization, enhancing the dish’s overall flavor.

Variations and Substitutions

• Vegan Option: Omit the Parmesan cheese or substitute with nutritional yeast for a cheesy flavor without dairy.
• Protein-Packed: Add grilled chicken, shrimp, or tofu for a hearty twist.
• Herb Infusion: Experiment with other herbs such as basil, thyme, or oregano to complement the dish’s flavors.

Pairing Suggestions

Pasta Primavera pairs beautifully with a crisp white wine, such as Pinot Grigio or Sauvignon Blanc, which enhances the freshness of the vegetables. For a non-alcoholic option, a sparkling water with lemon will refresh the palate.

Food Photography Ideas

Capture the vibrant colors of your Pasta Primavera by shooting in natural light. A rustic wooden table or a clean white backdrop can make the dish pop. Consider photographing the dish from above to showcase the beautiful arrangement of vegetables and pasta.

Further Reading

For those looking to broaden their culinary skills, consider exploring the following resources:

• How to Properly Cook Pasta
• Vegetable Cooking Techniques

Your culinary adventure doesn’t have to stop here! Embrace the flavors of Italy and try this nutritious twist on Pasta Primavera. Share your creations with friends and family, and don’t hesitate to experiment with different ingredients. Happy cooking!