Description
This Healthy Broccoli Pasta is a wholesome, flavorful dish combining tender broccoli with perfectly cooked shell pasta, garlic, red pepper flakes, and freshly grated Parmesan cheese. It’s a quick and easy recipe ideal for a nutritious weeknight dinner that balances veggies and carbs, packed with vibrant colors and delightful textures.
Ingredients
Scale
Vegetables
- 1 large broccoli head, trimmed into small pieces
- 3 minced garlic cloves
Pasta & Pantry
- 12 ounces shell pasta
- 2 tablespoons extra virgin olive oil
- 1/4 teaspoon crushed red pepper flakes
- Salt, to taste
- Black pepper, to taste
Dairy
- 1 cup freshly grated Parmesan cheese
Instructions
- Cook the Broccoli: Bring a large pot of salted water to a boil. Add the broccoli florets and cook for about 5 minutes until tender and bright green. Remove the broccoli with a slotted spoon to a bowl and reserve ½ cup of the cooking water for later use.
- Prepare the Broccoli Mash: Heat olive oil in a large skillet over medium heat. Add minced garlic and crushed red pepper flakes, sautéing for about 1 minute until fragrant. Stir in the cooked broccoli and reserved cooking water, season with salt and black pepper, and cook for 10 minutes, mashing occasionally with a spoon until soft and creamy.
- Cook the Pasta: Return the pot of broccoli water to a boil and add the shell pasta. Cook according to package instructions until al dente, about 8-10 minutes. Drain the pasta thoroughly.
- Combine Pasta with Broccoli Mash: Add the drained pasta into the skillet with the broccoli mash. Sprinkle in the Parmesan cheese and stir until the cheese melts and the pasta is evenly coated. If the mixture is too thick, add a splash of reserved pasta water to loosen the sauce.
- Season and Serve: Taste and adjust seasoning with additional salt and black pepper if needed. Serve immediately, garnished with extra Parmesan cheese for added flavor.
Notes
- Use fresh broccoli for the best flavor and texture.
- If a smoother sauce is preferred, pulse the broccoli mash slightly with a food processor or immersion blender before adding the pasta.
- Reserve pasta water carefully as it contains starch to help create a creamy coating for the pasta.
- For a dairy-free version, substitute Parmesan with nutritional yeast or a vegan cheese alternative.
- Adjust the crushed red pepper according to your spice preference.
- Prep Time: 10 minutes
- Cook Time: 25 minutes
- Category: Main Course
- Method: Boiling, Sautéing
- Cuisine: Italian
Nutrition
- Serving Size: 1 serving (approx. 1/4 of recipe)
- Calories: 320 kcal
- Sugar: 3 g
- Sodium: 220 mg
- Fat: 10 g
- Saturated Fat: 3 g
- Unsaturated Fat: 7 g
- Trans Fat: 0 g
- Carbohydrates: 44 g
- Fiber: 6 g
- Protein: 14 g
- Cholesterol: 10 mg
