Description
This Light and Healthy Broccoli Pasta dish offers a nutritious and satisfying meal that combines tender broccoli with whole grain pasta and a flavorful Parmesan cheese sauce. Ready in under 40 minutes, it’s perfect for quick weeknight dinners, budget-friendly, and kid-approved with easy cleanup. The recipe highlights simple, wholesome ingredients cooked to preserve texture and flavor without heavy cream or excessive cheese.
Ingredients
Scale
Vegetables
- 1 large broccoli head, trimmed into small pieces
Pasta & Grains
- 12 ounces shell pasta (or any medium-sized pasta like fusilli, rotini, or bow ties)
Oils & Fats
- 2 tablespoons extra virgin olive oil
Flavorings & Seasonings
- 3 minced garlic cloves
- 1/4 teaspoon crushed red pepper flakes
- Salt, to taste
- Black pepper, to taste
Cheese
- 1 cup freshly grated Parmesan cheese
Instructions
- Cook the Broccoli: Bring a large pot of salted water to a boil. Add the broccoli florets and cook for about 5 minutes until tender but still slightly crisp. Remove the broccoli with a slotted spoon to a bowl, reserving ½ cup of the cooking water for later use.
- Prepare the Broccoli Mash: In a skillet over medium heat, warm the olive oil. Add minced garlic and crushed red pepper flakes, cooking for about 30 seconds until fragrant. Then add the cooked broccoli and reserved broccoli water. Season with salt and pepper, and continue cooking for about 10 minutes, stirring occasionally, until the broccoli softens enough to mash easily with a spoon.
- Cook the Pasta: In the same pot used for boiling broccoli water, add your pasta and cook according to package instructions until al dente. Drain thoroughly once cooked, reserving some pasta water if desired.
- Combine Pasta with Broccoli Mash: Transfer the drained pasta into the skillet containing the broccoli mash. Add half of the Parmesan cheese and stir well to coat the pasta. If the sauce appears too thick, add a splash of reserved pasta water to loosen it to a creamy consistency.
- Season and Serve: Taste the pasta and adjust seasoning with additional salt and pepper if needed. Serve immediately, garnished with the remaining Parmesan cheese for an extra burst of flavor.
Notes
- Do not overcook the broccoli; blanch until bright green and slightly crisp (about 2-3 minutes) to prevent mushiness.
- Save at least 1 cup of pasta water before draining to help create a silky sauce.
- Add garlic to heated oil and cook briefly to avoid burning and bitterness.
- Use Parmesan cheese in two stages for best flavor and texture.
- Substitute broccoli with cauliflower, broccolini, or Brussels sprouts as desired.
- Use whole wheat or chickpea pasta for a healthier alternative.
- To store leftovers, refrigerate in an airtight container for up to 4 days; add olive oil when reheating to maintain texture.
- Prep Time: 10-15 minutes
- Cook Time: 15-25 minutes
- Category: Main Course
- Method: Stovetop
- Cuisine: Italian
Keywords: broccoli pasta, healthy pasta recipe, quick dinner, weeknight meal, vegetarian pasta, Italian pasta dish, healthy broccoli recipe, light pasta, easy pasta recipes
