Pasta doesn’t have to mean indulgence; it can be a nutritious and satisfying meal when made with healthy ingredients. From incorporating whole-grain pasta to adding fresh vegetables and lean proteins, here are three wholesome pasta recipes to enjoy without guilt.
1. Whole-Wheat Pasta Primavera
Ingredients:
- Whole-wheat penne (200g)
- Broccoli florets (1 cup)
- Zucchini (1, sliced)
- Cherry tomatoes (1 cup, halved)
- Olive oil (2 tablespoons)
- Garlic (3 cloves, minced)
- Parmesan cheese (¼ cup, grated)
- Salt and pepper to taste
- Fresh basil leaves (for garnish)
Instructions:
- Cook whole-wheat penne according to package instructions. Add broccoli to the boiling water during the last 2 minutes of cooking. Drain and set aside.
- In a large skillet, heat olive oil over medium heat. Sauté garlic, zucchini, and cherry tomatoes until tender.
- Toss the cooked pasta and broccoli into the skillet, mixing well to combine.
- Sprinkle with Parmesan cheese, season with salt and pepper, and garnish with fresh basil. Serve warm.
2. Zucchini Noodles with Avocado Pesto
Ingredients:
- Zucchini (2 large, spiralized)
- Ripe avocado (1, peeled and pitted)
- Fresh basil leaves (1 cup)
- Lemon juice (2 tablespoons)
- Garlic (1 clove)
- Olive oil (2 tablespoons)
- Salt and pepper to taste
- Cherry tomatoes (optional, for garnish)
Instructions:
- In a food processor, blend avocado, basil, lemon juice, garlic, and olive oil until smooth. Season with salt and pepper.
- Heat a large skillet over medium heat and lightly sauté the zucchini noodles for 2–3 minutes until just tender.
- Remove from heat and toss the zucchini noodles with the avocado pesto.
- Garnish with cherry tomatoes, if desired, and serve immediately.
3. Lentil and Spinach Pasta
Ingredients:
- Red lentil pasta (200g)
- Fresh spinach (2 cups)
- Canned diced tomatoes (1 can, 400g)
- Onion (1 small, chopped)
- Garlic (2 cloves, minced)
- Olive oil (1 tablespoon)
- Dried oregano (1 teaspoon)
- Crushed red pepper flakes (optional, for spice)
- Salt and pepper to taste
Instructions:
- Cook the lentil pasta according to package directions. Drain and set aside.
- Heat olive oil in a skillet over medium heat. Sauté onion and garlic until softened.
- Add diced tomatoes, oregano, red pepper flakes (if using), salt, and pepper. Simmer for 5 minutes.
- Stir in fresh spinach and cook until wilted.
- Toss the cooked pasta with the tomato and spinach sauce. Serve hot for a protein-packed, healthy meal.
Healthy Pasta Tips:
- Choose Whole-Grain or Alternative Pastas: Whole-grain, lentil, or chickpea pasta are excellent for added fiber and protein.
- Incorporate Veggies: Bulk up your meal with colorful vegetables for vitamins, minerals, and antioxidants.
- Use Healthy Fats: Olive oil, avocado, and nuts add flavor and good fats to your dishes.
- Portion Control: Stick to recommended serving sizes to enjoy pasta as part of a balanced diet.
Enjoy these nutrient-rich pasta recipes that bring together flavor, health, and ease!