Healthy Eating
Pasta Primavera
Description :
Eating more vegetarian meals can be a great way to fill your diet with good-for-you ingredients like nuts, seeds, whole grain and, of course, veggies. You’ll find that everything from comfort foods to casseroles can go meatless with ease—and still be every bit as satisfying. If you’re in need of some fresh inspiration, you’re in the right place. We’ve got wholesome recipes for vegetarian soups, meatless chilis, veggie-forward slow-cooker options and so much more—starting with this light-yet-satisfying vegetarian pasta. It features whole-wheat pasta plus a few nutritional powerhouses like mushrooms (which are loaded with B vitamins and potassium) and red peppers (which are filled with vitamin C). This dish is delicious as-is but you could also add a few cubes of marinated, seared tofu on top for extra protein.
Ingredient :
1 tablespoon olive oil
3 cloves minced garlic
1 red bell pepper, cleaned, seeded and cut into strips (6 ounces)
1/2 pound thin asparagus, trimmed and cut into 2-inch pieces
1 cup sliced button mushrooms (4 ounces)
1 cup grape or cherry tomatoes, sliced in 1/2 (6 ounces)
1 cup low-sodium chicken stock
1/2 cup 1 percent milk
1 tablespoon all-purpose flour, dissolved in 3 tablespoons water
1/2 teaspoon salt
1/2 teaspoon ground black pepper
1 large carrot (6 ounces) peeled and sliced into strips with a peeler (about 2 cups carrot ribbons)
3/4 pound whole-wheat linguine
1/2 cup (1 1/2 ounces) grated Parmesan
2 tablespoons chopped parsley leaves
1/4 cup shredded basil leaves
1 tablespoon olive oil
3 cloves minced garlic
1 red bell pepper, cleaned, seeded and cut into strips (6 ounces)
1/2 pound thin asparagus, trimmed and cut into 2-inch pieces
1 cup sliced button mushrooms (4 ounces)
1 cup grape or cherry tomatoes, sliced in 1/2 (6 ounces)
1 cup low-sodium chicken stock
1/2 cup 1 percent milk
1 tablespoon all-purpose flour, dissolved in 3 tablespoons water
1/2 teaspoon salt
1/2 teaspoon ground black pepper
1 large carrot (6 ounces) peeled and sliced into strips with a peeler (about 2 cups carrot ribbons)
3/4 pound whole-wheat linguine
1/2 cup (1 1/2 ounces) grated Parmesan
2 tablespoons chopped parsley leaves
1/4 cup shredded basil leaves
Direction :
- Heat the oil in a large saute pan over medium-high heat. Cook garlic until soft, about 1 minute. Add peppers and cook until they begin to soften, about 3 minutes. Add mushrooms, asparagus and tomatoes and cook until softened, an additional 5 minutes. Stir in flour and cook for 1 minute more. Add chicken stock, milk, salt and pepper and bring to a boil; reduce to a simmer and cook until liquid has thickened slightly, about 5 minutes. Stir in carrot strips.
- Meanwhile, cook pasta according to package directions; drain, reserving 1/2 cup pasta water. Toss pasta with vegetables and sauce. Add pasta water, if necessary, to loosen mixture. Serve garnished with Parmesan, parsley and basil.
