Low Sodium Pasta with Peas
Elevate your mealtime with this wholesome Low Sodium Pasta with Peas recipe—a light, vibrant dish that's bursting with freshness and flavor. This heart-healthy meal features nutty whole wheat pasta paired with tender green peas, aromatic garlic, and a medley of bright herbs like basil and mint. A zesty hint of lemon ties everything together for a refreshing finish, while a splash of reserved pasta water creates a silky, guilt-free sauce. Perfect for anyone seeking a lower-sodium option, this dish is quick to prepare (ready in just 30 minutes) and offers versatile serving ideas, whether topped with a touch of red pepper flakes or optional Parmesan for added flair. Enjoy this satisfying and nutritious recipe—ideal for weeknight dinners or clean-eating meal plans!
Log this recipe in SnapCalorie
Recipe Information
Ingredients
- 300 grams whole wheat pasta
- 2 tablespoons olive oil
- 2 garlic cloves, minced
- 1 cup frozen peas
- 1 lemon, zested and juiced
- 0.5 cup fresh basil leaves, chopped
- 0.25 cup fresh mint leaves, chopped
- 0.25 teaspoon black pepper, freshly ground
- 0.25 teaspoon red pepper flakes (optional)
- 0.25 cup grated Parmesan cheese (optional)
- water
Instructions
Bring a large pot of water to a boil. Add the whole wheat pasta and cook according to package instructions until al dente, usually about 9-11 minutes.
While the pasta is cooking, heat the olive oil in a large non-stick skillet over medium heat.
Add the minced garlic to the skillet and sauté for about 1-2 minutes until fragrant, being careful not to burn it.
Add the frozen peas to the skillet and cook for 3-4 minutes until they are heated through and tender.
Once the pasta is cooked, reserve 1 cup of the pasta cooking water and then drain the pasta.
Add the drained pasta to the skillet with the peas. Toss to combine and add lemon zest, lemon juice, chopped basil, and chopped mint leaves.
Pour in a little reserved pasta water to help create a light sauce that coats the pasta, adding more if needed.
Season with freshly ground black pepper and red pepper flakes, if using. Toss everything together until well combined and heated through.
Serve immediately, garnished with additional basil or mint leaves if desired. Sprinkle with grated Parmesan cheese if not strictly low sodium.
Nutrition Facts
Calories |
1094 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 47.9 g | 61% | |
| Saturated Fat | 15.6 g | 78% | |
| Polyunsaturated Fat | 2.7 g | ||
| Cholesterol | 48 mg | 16% | |
| Sodium | 945 mg | 41% | |
| Total Carbohydrate | 124.2 g | 45% | |
| Dietary Fiber | 31.1 g | 111% | |
| Total Sugars | 16.5 g | ||
| Protein | 53.9 g | 108% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 1088 mg | 84% | |
| Iron | 17.3 mg | 96% | |
| Potassium | 1671 mg | 36% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
