Description
This Light and Healthy Broccoli Pasta is a simple, nutritious dish combining tender broccoli mashed with garlic and olive oil, blended with al dente penne pasta and finished with a generous sprinkle of Parmesan cheese. Perfect for a quick, wholesome meal that’s full of flavor but light on calories.
Ingredients
Scale
Vegetables
- 1 large broccoli head, trimmed into small pieces
- 3 minced garlic cloves
Pantry Items
- 2 tablespoons extra virgin olive oil
- 1/4 teaspoon crushed red pepper flakes
- Salt and black pepper, to taste
- 12 ounces penne pasta
Dairy
- 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 to use later.
- Prepare the Broccoli Mash: In a skillet, heat the olive oil over medium heat. Add minced garlic and a pinch of crushed red pepper flakes. Then add the cooked broccoli along with the reserved broccoli water. Season with salt and black pepper to taste. Cook for about 10 minutes, stirring occasionally until the broccoli becomes soft enough to mash easily with a spoon.
- Cook the Pasta: Using the same pot with the broccoli water, add the penne pasta and cook until al dente according to package instructions. Drain the pasta thoroughly once 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 everything together until well combined. Adjust the consistency of the sauce by adding a splash of reserved pasta water if it appears too thick.
- Season and Serve: Taste the pasta dish and adjust seasoning with additional salt and pepper, if needed. Serve immediately, garnished with extra Parmesan cheese for added flavor.
Notes
- Reserve pasta cooking water to help achieve the perfect sauce consistency.
- Use freshly grated Parmesan for best flavor and melting texture.
- Adjust red pepper flakes quantity according to your heat preference.
- For a vegan version, substitute Parmesan with nutritional yeast or vegan cheese.
- Cook pasta al dente to avoid over-soft texture.
- Prep Time: 10 minutes
- Cook Time: 20 minutes
- Category: Main Course
- Method: Boiling, Sautéing
- Cuisine: Italian
Nutrition
- Serving Size: 1 cup
- Calories: 320
- Sugar: 3g
- Sodium: 380mg
- Fat: 11g
- Saturated Fat: 3g
- Unsaturated Fat: 7g
- Trans Fat: 0g
- Carbohydrates: 42g
- Fiber: 5g
- Protein: 15g
- Cholesterol: 10mg
Keywords: broccoli pasta, healthy pasta, light pasta recipe, vegetarian pasta, gluten free pasta option
