Description
This Light and Healthy Broccoli Pasta recipe is a simple, flavorful dish that combines tender broccoli mash with al dente penne pasta, garlic, and Parmesan cheese for a nutritious and satisfying meal. It’s perfect for a quick weeknight dinner that’s light yet filling, featuring wholesome ingredients and minimal added fat.
Ingredients
Scale
Vegetables & Seasonings
- 1 large broccoli head, trimmed into small pieces
- 3 minced garlic cloves
- 1/4 teaspoon crushed red pepper
- Salt, to taste
- Black pepper, to taste
Cooking Essentials
- 2 tablespoons extra virgin olive oil
Pasta & Cheese
- 12 ounces penne pasta
- 1 cup freshly grated Parmesan cheese
Instructions
- Cook the Broccoli: Bring a large pot of salted water to a boil. Add the broccoli pieces and cook for about 5 minutes until tender but still vibrant green. Once cooked, use a slotted spoon to transfer the broccoli to a bowl and reserve ½ cup of the broccoli cooking water for later use.
- Prepare the Broccoli Mash: Heat the olive oil in a skillet over medium heat. Add the minced garlic and crushed red pepper flakes, cooking until fragrant, about 1 minute. Add the cooked broccoli and the reserved broccoli water to the skillet. Season with salt and black pepper. Cook, stirring occasionally, for about 10 minutes or until the broccoli softens and can be easily mashed with a spoon to form a textured mash.
- Cook the Pasta: In the same pot used for the broccoli water, bring the water back to a gentle boil and add the penne pasta. Cook according to the package instructions until al dente, usually around 10-12 minutes. Drain the pasta thoroughly once it’s cooked.
- Combine Pasta with Broccoli Mash: Transfer the drained pasta into the skillet containing the broccoli mash. Add the freshly grated Parmesan cheese and stir well to combine. If the sauce seems too thick, add a splash of the reserved pasta cooking water to loosen the consistency, creating a creamy coating for the pasta.
- Season and Serve: Taste and adjust the seasoning with additional salt and black pepper if needed. Serve the broccoli pasta immediately, optionally garnished with extra Parmesan cheese for more flavor and an appealing presentation.
Notes
- You can substitute penne pasta with any other pasta shape such as rigatoni or fusilli.
- For a vegan version, replace Parmesan cheese with nutritional yeast or vegan cheese alternatives.
- Reserve pasta cooking water carefully as it contains starch that helps thicken the sauce naturally.
- Adjust red pepper flakes according to your preferred spice level.
- This dish can be stored in the refrigerator for up to 2 days; reheat gently with a splash of water or broth to restore creaminess.
- Prep Time: 10 minutes
- Cook Time: 25 minutes
- Category: Main Course
- Method: Boiling and Sautéing
- Cuisine: Italian
Nutrition
- Serving Size: 1 serving (about 1.5 cups)
- Calories: 350
- Sugar: 3g
- Sodium: 230mg
- Fat: 10g
- Saturated Fat: 2g
- Unsaturated Fat: 7g
- Trans Fat: 0g
- Carbohydrates: 50g
- Fiber: 7g
- Protein: 15g
- Cholesterol: 8mg
Keywords: broccoli pasta, healthy pasta recipe, vegetarian pasta, light pasta dish, easy broccoli recipe, garlic broccoli pasta
