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  • Writer's pictureRock Rousseau

Pasta Primavera

Pasta primavera originated in New York City in the 1970s. The combination of lightly cooked vegetables and pasta was widely recognized as one of the trending dishes in Manhattan and grew more popular throughout the nation, becoming one of the most popular pasta vegetarian dishes in American cuisine.

  • 16 oz farfalle (bowtie pasta)

  • 1/2 cup chopped white onion

  • 1 cup fresh asparagus, trimmed and cut into 2-inch pieces

  • 2 medium zucchini, sliced into 1/2” wheels

  • 2 yellow squash, chopped

  • 1 red bell pepper, chopped

  • 1/4 cup Extra Virgin Olive Oil

  • 1 TBSN Oregano

  • 1 TBSN minced garlic

  • 1/2 cup shredded Parmesan cheese

  • 1/2 cup cherry tomatoes, halved


Slide and click the icon below to view ingredient alternatives that satisfy your dietary needs:


Large pot, extra large skillet, cooking spoon, measuring cup, measuring spoons, colander

Prep: 20 min Cook: 20 min Ready: 40 min Serves: 6

1. Bring a large pot of lightly salted water to a boil. Add pasta and cook, stirring occasionally, until al dente, about 10 minutes.

2. Meanwhile, heat oil in an extra-large skillet over medium-high heat. Add onion; cook until softened, 2 to 3 minutes. Add asparagus, peppers, zucchini and squash; cook until tender, about 5 minutes.

3. Add tomatoes, garlic, and oregano; cook until tomatoes begin to soften, about 2 minutes.

4. Drain pasta in a colander; stir into vegetable mixture along with 1/4 cup Parmesan cheese.

5. Top with remaining cheese and serve.

1 serving: Calories: 281

Total Fat: 7.7g Saturated Fat: 2.0g Cholesterol: 9mg Sodium: 338mg Potassium: 714mg Total Carbohydrates: 41.5g Dietary Fiber: 8.2g Protein: 15.8g Sugars: 5g

Pasta provides beneficial carbohydrates. A cup of white spaghetti contains 43 grams of total carbohydrates, while an equivalent serving of whole-wheat spaghetti offers 37 grams of total carbs. Carbs serve as a primary source of fuel for your body. Whole-wheat pasta also provides a considerable amount of dietary fiber, a particularly beneficial type of carbohydrate. Fiber helps fight chronic diseases -- including obesity and type 2 diabetes -- and promotes digestive health. A 1-cup serving of whole-wheat pasta contains 6.3 grams of dietary fiber, providing 17 percent of the recommended daily intake for men and 24 percent for women, set by the Institute of Medicine. White pasta is lower in fiber, at 2.5 grams per serving. Both white and whole-wheat pastas serve as excellent sources of selenium, a mineral that activates antioxidant enzymes tasked with protecting your cells from molecular damage. A 1-cup serving of either type of pasta provides roughly two-thirds of your recommended daily intake, determined by the Institute of Medicine. Pasta also contains manganese, a mineral that helps you metabolize carbohydrates and regulate your blood sugar. A serving of whole-wheat pasta boasts 1.9 milligrams of manganese -- more than 100 percent of the daily intake for women and 83 percent for men -- while an equivalent serving of white pasta offers 0.5 milligram. Eat white pasta as a source of folate -- or vitamin B-9 -- or opt for whole-wheat pasta as a source of the carotenoids lutein and zeaxanthin. Folate plays a role in red blood cell development and supports rapid cell growth, while lutein and zeaxanthin support healthy vision. A diet rich in carotenoids, including lutein and zeaxanthin, also reduces the risk of lung cancer, explains the Linus Pauling Institute. A serving of white pasta provides 167 micrograms of vitamin B-9, or 42 percent of the daily recommended folate intake established by the Institute of Medicine. A serving of whole-wheat pasta contains 113 micrograms of lutein and zeaxanthin. Use pasta as a base for healthful dishes rich in veggies, lean proteins and healthy fats.

Soave (aka Grecanico), Vermentino, Trebbiano di Lugana, Greco di Tufo, Sauvignon Blanc or Gros Manseng.


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