Light and Healthy Broccoli Pasta Recipe
Introduction
This light and healthy broccoli pasta offers a delicious way to enjoy your greens with a comforting touch. Combining tender broccoli mash with al dente penne and Parmesan cheese, it makes for a simple yet flavorful meal perfect for any night.
Ingredients
- 1 large broccoli head, trimmed into small pieces
- 2 tablespoons extra virgin olive oil
- 3 minced garlic cloves
- 1/4 teaspoon crushed red pepper
- Salt and black pepper, to taste
- 12 ounces penne pasta
- 1 cup freshly grated Parmesan cheese
Instructions
- Step 1: Bring a large pot of salted water to a boil. Add the broccoli and cook for about 5 minutes until tender. Transfer the broccoli to a bowl and reserve ½ cup of the cooking water for later use.
- Step 2: In a skillet, heat the olive oil over medium heat. Add the minced garlic and crushed red pepper flakes, then stir in the cooked broccoli and reserved broccoli water. Season with salt and black pepper. Cook for about 10 minutes, stirring occasionally, until the broccoli is soft enough to mash with a spoon.
- Step 3: Using the same pot of water, cook the penne pasta until al dente according to package instructions. Drain thoroughly when done.
- Step 4: Add the drained pasta to the skillet with the broccoli mash. Stir in the Parmesan cheese until well combined. If the sauce is too thick, add a splash of reserved pasta water to adjust the consistency.
- Step 5: Taste and season with additional salt and pepper if needed. Serve immediately, garnished with extra Parmesan cheese if desired.
Tips & Variations
- For added protein, toss in cooked grilled chicken or sautéed shrimp before serving.
- Use whole wheat or gluten-free pasta to suit your dietary preferences.
- Swap Parmesan with Pecorino Romano for a sharper cheese flavor.
- Adding a squeeze of fresh lemon juice brightens the dish and complements the broccoli nicely.
Storage
Store leftover broccoli pasta in an airtight container in the refrigerator for up to 3 days. Reheat gently in a skillet over low heat, adding a splash of water if the sauce thickens. Avoid microwaving for best texture.
How to Serve
Serve this delicious recipe with your favorite sides.
FAQs
Can I use frozen broccoli instead of fresh?
Yes, frozen broccoli works well. Thaw and drain excess water before cooking to avoid a watery sauce.
How can I make this dish vegan?
Replace Parmesan cheese with a vegan cheese alternative or nutritional yeast, and make sure to use pasta without eggs.
PrintLight and Healthy Broccoli Pasta Recipe
This Light and Healthy Broccoli Pasta is a simple yet nutritious dish that combines tender broccoli mashed with garlic and olive oil, tossed with penne pasta and finished with freshly grated Parmesan cheese. Perfect for a wholesome meal that is both comforting and easy to prepare.
- Prep Time: 10 minutes
- Cook Time: 20 minutes
- Total Time: 30 minutes
- Yield: 4 servings 1x
- Category: Main Course
- Method: Stovetop
- Cuisine: Italian
- Diet: Vegetarian
Ingredients
Vegetables & Pasta
- 1 large broccoli head, trimmed into small pieces
- 12 ounces penne pasta
Seasonings & Oils
- 2 tablespoons extra virgin olive oil
- 3 minced garlic cloves
- 1/4 teaspoon crushed red pepper flakes
- Salt and black pepper, to taste
Cheese
- 1 cup freshly grated Parmesan cheese
Instructions
- Cook the Broccoli: Bring a large pot of salted water to a boil. Add the broccoli and cook for about 5 minutes until tender. Once cooked, transfer the broccoli to a bowl and reserve ½ cup of the broccoli cooking water for later use.
- Prepare the Broccoli Mash: In a skillet, heat the olive oil over medium heat. Add the minced garlic and crushed red pepper flakes, then add the cooked broccoli along with the reserved cooking water. Season with salt and black pepper. Cook for about 10 minutes, stirring occasionally, until the broccoli softens enough to mash easily with a spoon.
- Cook the Pasta: Use the same pot with the broccoli water to cook the penne pasta until al dente, following package instructions. Once cooked, drain the pasta thoroughly.
- 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 until all ingredients are combined. Adjust the sauce consistency by adding a splash of reserved pasta water if necessary.
- Season and Serve: Taste the pasta and adjust seasoning with additional salt and pepper if needed. Serve immediately, garnished with extra Parmesan cheese for enhanced flavor.
Notes
- Reserve some pasta cooking water to help adjust sauce consistency.
- Crushed red pepper flakes add a mild heat, but can be omitted for a milder dish.
- Use freshly grated Parmesan for the best flavor and texture.
- Ensure broccoli is mashed thoroughly to create a creamy sauce consistency.
- This dish can be customized by adding grilled chicken or sautéed mushrooms for extra protein.
Keywords: broccoli pasta, healthy pasta recipe, vegetarian pasta, easy dinner, broccoli mash sauce, garlic pasta
