Is broccoli pasta healthy?

Yes! This broccoli pasta is a fantastic healthy meal. It’s packed with nutrient-rich broccoli and can be made with a light olive oil and Parmesan base, making it a wholesome and delicious option for a quick dinner.

Do Italians put broccoli in pasta?

Absolutely! While this particular creamy version is a modern take, the combination of pasta and broccoli (especially broccoli rabe) is a staple in many Italian dishes, often prepared with garlic and olive oil.

How to make creamy broccoli pasta?

The secret to making creamy broccoli pasta without heavy cream is to mash the cooked broccoli with some of the starchy pasta water and Parmesan cheese. The starch in the water helps create a silky, emulsified sauce that coats every noodle perfectly.

What sauce goes well with broccoli?

Broccoli is incredibly versatile! It pairs beautifully with a simple garlic and olive oil sauce, a creamy cheese sauce, or even a pesto-style sauce. The key is to highlight the broccoli's natural earthy flavor.

Healthy Broccoli Pasta: Your New Favorite Weeknight Dinner

Name: Healthy Broccoli Pasta
Prep time: 10 min
Cook time: 20 min
Total time: 30 min
Yield: 4 servings
Cuisine: Italian-American
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 shell pasta; 1 cup freshly grated parmesan cheese

Description

This easy and healthy broccoli pasta turns a simple head of broccoli into a creamy, vibrant, and flavorful sauce in under 30 minutes. It’s the perfect weeknight dinner.

Ingredients

Scale

1 large broccoli head, trimmed into small pieces

2 tablespoons extra virgin olive oil

3 minced garlic cloves

1/4 teaspoon crushed red pepper flakes

Salt and black pepper, to taste

12 ounces shell pasta (such as orecchiette)

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. Use a slotted spoon to transfer the broccoli to a bowl, reserving ½ cup of the cooking water.
Prepare the Broccoli Mash: In a skillet, heat the olive oil over medium heat. Add the minced garlic and red pepper flakes, followed by the cooked broccoli and the reserved water. Season with salt and pepper. Cook for about 10 minutes, mashing the broccoli with a wooden spoon until it forms a chunky sauce.
Cook the Pasta: Use the same pot of broccoli water to cook the shell pasta until al dente according to the package directions. Drain the pasta thoroughly once cooked.
Combine and Serve: Add the drained pasta and Parmesan cheese directly to the skillet with the broccoli mash. Stir everything together until the pasta is well-coated. Adjust the sauce consistency with a splash of reserved pasta water if needed. Serve immediately.

Notes

For a dairy-free option, substitute the Parmesan cheese with nutritional yeast. You can also add grilled chicken or sausage for extra protein. A squeeze of fresh lemon juice at the end brightens up all the flavors!

Nutrition

Serving Size: 1 serving
Calories: 520
Sugar: 4g
Sodium: 450mg
Fat: 17g
Saturated Fat: 6g
Unsaturated Fat: 11g
Carbohydrates: 68g
Fiber: 6g
Protein: 24g
Cholesterol: 25mg

Keywords: broccoli pasta, healthy, creamy, weeknight dinner, easy, quick, vegetarian, pasta recipe, comfort food