Whole-Grain Pasta Primavera Recipe
This whole-grain pasta primavera is a vibrant and heart-healthy dish, packed with colorful veggies and olive oil for a nourishing, blood pressure-friendly lunch.
Rich in fiber, antioxidants, and healthy fats, this easy-to-make meal offers a perfect balance of flavor and nutrition.
Serve it as a light lunch or pair it with a lean protein for a more filling option.
| Prep, cook, and total time | Calories per serving |
|---|---|
| Prep Time: 10 minutes Cook Time: 15 minutes Total Time: 25 minutes | Approximately 320 calories Whole-grain pasta (1 cup): ~180 calories Mixed veggies (1 cup): ~50 calories Olive oil (1 tbsp): ~120 calories |
Ingredients
- 1 cup cooked whole-grain pasta
- 1 cup mixed vegetables (e.g., bell peppers, zucchini, cherry tomatoes, broccoli)
- 1 tablespoon olive oil
- 1 clove garlic, minced
- Optional: a pinch of red pepper flakes for heat
- Optional: a sprinkle of grated Parmesan cheese for garnish
Instruction
- Cook whole-grain pasta according to package instructions. Drain and set aside.
- In a large skillet, heat olive oil over medium heat. Add minced garlic and sauté until fragrant.
- Add the mixed vegetables to the skillet and cook for 5-7 minutes until tender but still crisp.
- Combine cooked pasta with the vegetables in the skillet. Toss to coat evenly with olive oil.
- Season with optional red pepper flakes and garnish with grated Parmesan if desired. Serve warm for a blood pressure-friendly meal.
Photos
Extra tips
Flavor variations
- Herbaceous Kick: Add fresh basil or parsley for extra freshness.
- Protein Boost: Include grilled chicken, shrimp, or chickpeas for added protein.
- Creamy Twist: Stir in a dollop of low-fat ricotta or plain Greek yogurt for creaminess.
- Nutty Crunch: Top with toasted pine nuts or almonds for added texture.
Storage tips
- Store leftovers in an airtight container in the refrigerator for up to 2 days. Reheat gently before serving.
- Add a drizzle of olive oil when reheating to keep the pasta moist.
- Cooked pasta and vegetables can be prepared ahead and combined just before serving.
Nutritional insight
- Whole-grain pasta provides fiber for heart health and helps maintain stable blood sugar levels.
- Mixed vegetables are rich in vitamins, minerals, and antioxidants to support overall wellness.
- Olive oil is a source of healthy monounsaturated fats that benefit cardiovascular health.
- Garlic adds flavor while offering anti-inflammatory and heart-health benefits.
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