Whole Wheat Pasta Primavera
Bright, colorful, and brimming with fresh flavors, this Whole Wheat Pasta Primavera is a healthy and satisfying twist on a classic Italian-inspired dish. Packed with vibrant vegetables like zucchini, broccoli, and cherry tomatoes, this recipe combines wholesome whole wheat spaghetti with a medley of sautéed garden-fresh ingredients for a nutrient-rich, high-fiber meal. A light, flavorful sauce made with olive oil, garlic, and a touch of lemon juice perfectly ties the vegetables and pasta together, while Parmesan cheese adds a comforting, savory finish. Ready in just 40 minutes, this quick and easy pasta recipe is perfect for weeknight dinners or meal prep. Garnish with fresh parsley for an elegant touch, and enjoy a plate of satisfying, veggie-packed pasta that’s as nourishing as it is delicious!
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Recipe Information
Ingredients
- 12 oz whole wheat spaghetti
- 3 tbsp olive oil
- 3 garlic cloves, minced
- 1 medium yellow onion, finely chopped
- 1 medium red bell pepper, sliced into thin strips
- 1 medium zucchini, sliced into half moons
- 1.5 cups cherry tomatoes, halved
- 2 cups broccoli florets
- 1 cup frozen peas
- 0.5 cup grated Parmesan cheese
- 2 tbsp chopped fresh parsley
- 1 tsp dried Italian seasoning
- 0.25 tsp red pepper flakes
- 1 tsp salt
- 0.5 tsp black pepper
- 1 cup water
- 1 tbsp lemon juice
Instructions
Bring a large pot of salted water to a boil. Cook the whole wheat spaghetti according to the package instructions until al dente. Reserve 1 cup of the pasta water, then drain the pasta and set it aside.
While the pasta cooks, heat 2 tablespoons of olive oil in a large sauté pan over medium heat.
Add the minced garlic and chopped onion to the pan, and sauté for 2-3 minutes until fragrant and softened.
Stir in the red bell pepper, zucchini, and broccoli florets, and cook for 5-6 minutes, stirring occasionally, until the vegetables are slightly tender.
Add the cherry tomatoes and frozen peas to the pan. Sprinkle with Italian seasoning, red pepper flakes, salt, and black pepper. Stir to combine.
Pour in 1 cup of water and bring the mixture to a simmer. Cover the pan and let it cook for 5 minutes until the vegetables are tender but still vibrant.
Reduce the heat to low and add the cooked pasta to the pan. Toss everything together until the pasta is well coated in the vegetable mixture. If the sauce seems too thick, add reserved pasta water, a little at a time, until the desired consistency is reached.
Drizzle the remaining 1 tablespoon of olive oil over the pasta and sprinkle with grated Parmesan cheese, fresh parsley, and a squeeze of lemon juice. Toss to combine.
Taste and adjust seasoning with additional salt or pepper if needed.
Serve the pasta hot, garnished with extra Parmesan cheese and parsley, if desired.
Nutrition Facts
Calories |
1319 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 58.4 g | 75% | |
| Saturated Fat | 15.3 g | 76% | |
| Polyunsaturated Fat | 4.0 g | ||
| Cholesterol | 40 mg | 13% | |
| Sodium | 3165 mg | 138% | |
| Total Carbohydrate | 161.4 g | 59% | |
| Dietary Fiber | 38.6 g | 138% | |
| Total Sugars | 35.2 g | ||
| Protein | 57.5 g | 115% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 791 mg | 61% | |
| Iron | 12.6 mg | 70% | |
| Potassium | 2646 mg | 56% | |
*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.
