Mediterranean Diet Pasta with Broccoli
Elevate your weeknight dinner with this vibrant and wholesome Mediterranean Diet Pasta with Broccoli. Featuring nutrient-packed whole wheat pasta and tender broccoli florets, this recipe is a celebration of fresh, heart-healthy ingredients. A fragrant sauté of garlic and red pepper flakes infuses the dish with bold, aromatic flavors, while a zesty touch of lemon juice and zest keeps it delightfully bright and refreshing. Finished with grated Parmesan, silky extra virgin olive oil, and a sprinkle of fresh basil, this light and satisfying pasta is both easy to make and perfect for mindful eating. Ready in under 35 minutes, it’s a quick and nourishing meal that embodies the Mediterranean lifestyle. Perfect for vegetarians and pasta lovers alike, this dish pairs beautifully with a crisp salad or a side of rustic bread.
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Recipe Information
Ingredients
- 12 ounces whole wheat pasta
- 3 cups broccoli florets
- 4 tablespoons extra virgin olive oil
- 4 cloves garlic, minced
- 0.5 teaspoons red pepper flakes
- 2 tablespoons lemon juice
- 1 teaspoon lemon zest
- 0.5 cup grated Parmesan cheese
- 0.5 teaspoons salt
- 0.5 teaspoons black pepper
- 0.25 cup fresh basil leaves, chopped
Instructions
Fill a large pot with water and bring it to a boil over high heat. Add a pinch of salt.
Once boiling, add the whole wheat pasta and cook according to package instructions until al dente, about 10 minutes.
While the pasta is cooking, heat 2 tablespoons of olive oil in a large skillet over medium heat.
Add the minced garlic and red pepper flakes to the skillet and sauté for 1-2 minutes until the garlic is fragrant but not browned.
Add the broccoli florets to the skillet with the garlic and cook for about 5-7 minutes, stirring occasionally, until the broccoli is tender yet still crisp.
Once the pasta is cooked, reserve 1/2 cup of the pasta water and then drain the pasta.
Add the drained pasta and reserved pasta water to the skillet with the broccoli, stirring to combine.
Drizzle the remaining 2 tablespoons of olive oil, lemon juice, and lemon zest over the pasta and broccoli.
Sprinkle with the grated Parmesan cheese, salt, and black pepper. Toss everything together until well-mixed and the cheese has melted into a light sauce.
Remove from heat and add the chopped fresh basil leaves. Toss gently to combine.
Serve the Mediterranean Diet Pasta with Broccoli hot, garnished with additional Parmesan cheese if desired.
Nutrition Facts
Calories |
1173 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 70.3 g | 90% | |
| Saturated Fat | 16.6 g | 83% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 40 mg | 13% | |
| Sodium | 1956 mg | 85% | |
| Total Carbohydrate | 112.6 g | 41% | |
| Dietary Fiber | 24.4 g | 87% | |
| Total Sugars | 7.4 g | ||
| Protein | 46.3 g | 93% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 714 mg | 55% | |
| Iron | 9.8 mg | 54% | |
| Potassium | 783 mg | 17% | |
*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.
