Name: Light and Healthy Broccoli Pasta Recipe
Prep time: PT-489574H59M49S
Cook time: PT-489574H59M49S
Total time: PT-489574H59M49S
Cuisine: Italian
Ingredients: 1 large broccoli head, trimmed into small pieces; 12 ounces shell pasta (or any medium-sized pasta like fusilli, rotini, or bow ties); 2 tablespoons extra virgin olive oil; 3 minced garlic cloves; 1/4 teaspoon crushed red pepper flakes; Salt, to taste; Black pepper, to taste; 1 cup freshly grated Parmesan cheese

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Introduction

This light and healthy broccoli pasta challenges the idea that pasta must be heavy and creamy to be delicious. With simple ingredients and fresh broccoli, it delivers a satisfying meal that’s quick to prepare and easy on the waistline. Perfect for busy weeknights or anyone seeking a nutritious, flavorful pasta dish.

A white bowl filled with small, shell-shaped pasta, each piece coated with a bright green pesto sauce made of finely ground herbs and nuts. The pasta shells are creamy yellow and have a slightly ridged texture. The green pesto clings smoothly to the pasta, filling some shells partially with a thick, textured layer. On top, there is a light sprinkle of finely grated white cheese, adding a delicate texture contrast. The bowl is placed on a white marbled surface. photo taken with an iphone --ar 4:5 --v 7

Ingredients

1 large broccoli head, trimmed into small pieces
2 tablespoons extra virgin olive oil
3 minced garlic cloves
1/4 teaspoon crushed red pepper
Salt and black pepper, to taste
12 ounces shell pasta
1 cup freshly grated Parmesan cheese

Instructions

Step 1: Bring a large pot of salted water to a boil. Add the broccoli and cook for about 5 minutes until tender. Once cooked, transfer the broccoli to a bowl and reserve ½ cup of the broccoli cooking water to use later.
Step 2: In a skillet, heat olive oil over medium heat. Add garlic and a pinch of crushed red pepper flakes, followed by the cooked broccoli and reserved broccoli water. Season with salt and pepper. Cook for about 10 minutes, stirring occasionally, until the broccoli softens enough to mash easily with a spoon.
Step 3: Using the same pot with the broccoli water, add your choice of pasta and cook until al dente according to package instructions. Drain the pasta thoroughly once cooked.
Step 4: Transfer the drained pasta into the skillet with the broccoli mash. Add Parmesan cheese and stir everything together until well combined. Adjust the consistency of the sauce by adding a splash of reserved pasta water if it appears too thick.
Step 5: Taste the pasta dish and adjust seasoning with additional salt and pepper if needed. Serve immediately, garnished with extra Parmesan cheese for added flavor.

Tips & Variations

Use broccolini or cauliflower as a substitute for broccoli, adjusting cooking times accordingly.
If you prefer a different pasta shape, try fusilli, rotini, or bow ties; whole wheat or chickpea pasta can make it even healthier.
For a dairy-free version, replace Parmesan with nutritional yeast starting with 1/4 cup and adjust to taste.
To avoid bitter garlic, add it to the warm oil over medium heat and cook just until fragrant, about 30 seconds.
Save at least 1 cup of pasta water before draining to create a silky sauce that beautifully coats the pasta.

Storage

Store leftovers in an airtight container in the refrigerator for up to 4 days. The flavors improve after resting, but pasta may absorb sauce over time, so drizzle a bit of olive oil before reheating. Reheat gently in a pan over medium heat with a splash of water or olive oil, stirring occasionally, or cover and heat in 30-second intervals in the microwave, stirring between each.

How to Serve

The image shows a white bowl filled with pasta shells covered in a thick, green broccoli sauce with small, visible broccoli pieces. The pasta is pale yellow, and the sauce adds a textured green layer all around it. On top, there is a light sprinkle of grated white cheese creating a fine, powdery look. The bowl is placed on a white marbled surface, with part of another white bowl of chopped greens blurred in the background, along with a wooden board holding some cheese. Photo taken with an iphone --ar 4:5 --v 7

Serve this delicious recipe with your favorite sides.

FAQs

Can I use frozen broccoli for this recipe?

Yes, frozen broccoli can be used in a pinch, but it may become softer and less crisp than fresh broccoli. Adjust cooking times to avoid overcooking.

How do I prevent the broccoli from becoming mushy?

Blanch the broccoli just until it turns bright green and is slightly crisp, about 2-3 minutes. Avoid overcooking and quickly transfer it to a bowl to stop the cooking process.