Oohh la la! This absolutely delicious and nutritious meal is the best. Perfect for a light lunch or dinner, this meal hits the hunger spot. I recommend whole grain pasta (spaghetti, rotini, or bowtie) for an extra dose of protein, fiber, phosphorus, magnesium, and folate.
This recipe is from my book, The Nourished Brain, The Latest Science on Food’s Power for Protecting the Brain From Alzheimer’s and Dementia, available on Amazon. It’s good to know this meal provides many brain boosting nutrients that include vitamins A, C, E, and K; omega-3 fatty acids, fiber, folate, magnesium, beta carotene, and lutein.
You’ll fall in love with this classic Italian American pasta primavera recipe loaded with spring vegetables. It has a light and fresh sauce and is the perfect alternative to heavier pasta dishes. If you want an extra boost of protein, go ahead and add in grilled chicken, beef, or even shrimp. Try it out and see for yourself!
Photo by Cheryl Mussatto
Vegetarian Vegetable Pasta Primavera – Serves 4 one cup servings (1/2 cup pasta and 1/2 cup vegetables)
Nutrition per serving: Calories – 252; Total Fat – 4.5 grams; Protein – 8 grams; Carbohydrates – 45 grams; Fiber – 12 grams
8 ounces whole grain pasta – spaghetti, rotini, or bowtie – your choice
1 cup each of cut bite-sized pieces of broccoli, cauliflower, carrots, and frozen or fresh peas
1 cup fresh roma tomato, cut into chunks
2-4 teaspoons extra virgin olive oil
2 teaspoons red wine vinegar
2 teaspoons fresh lemon juice
1-2 tablespoons fresh basil, chopped
Parmesan cheese, if desired
1. Follow directions for cooking whole grain pasta and when done cooking, drain into a colander
2. While pasta is cooking, bring a large saucepan of water to a boil. While the water heats up, cut-up broccoli, cauliflower, and carrots. Once the water is boiling, add in the cut-up vegetables including peas, turn down heat to a simmer and cook for about 5 minutes or until crisp tender. When done cooking, drain vegetables into a separate colander.
3. While vegetables and pasta are cooking, prepare olive oil dressing by mixing together the olive oil, red wine vinegar, and lemon juice.
4. Place pasta on a plate, spoon cooked vegetables over the pasta, then add in chunks of tomato and chopped basil.
5. Drizzle each plate of pasta and vegetables with the olive oil dressing.
5. If desired, sprinkle with Parmesan cheese.