By Mayo Clinic Staff
Traditional pasta primavera uses a heavy cream sauce. This lighter version is much lower in calories, fat and sodium, and has a fresher taste. It isn’t intended to be saucy like its traditional counterpart.
To make this plant based, use a milk substitute, vegan Parmesan cheese and oil.
Number of servings
- Healthy carb
- High Fiber
- 2 cups broccoli florets
- 1 cup sliced mushrooms
- 1 cup sliced zucchini or yellow squash
- 2 cups sliced red or green peppers
- 1 tablespoon extra-virgin olive oil
- 1/2 cup chopped onion
- 2 garlic cloves, minced
- 1 teaspoon butter
- 1 cup evaporated fat-free milk
- 3/4 cup freshly grated Parmesan cheese
- 12 ounces whole-wheat pasta (angel hair or spaghetti)
- 1/3 cup finely chopped fresh parsley
In a large pot fitted with a steamer basket, bring about 1 inch of water to boil. Add the broccoli, mushrooms, zucchini and peppers. Cover and steam until tender-crisp, about 10 minutes. Remove from the pot.
In large saucepan, heat the olive oil and saute the onion and garlic over medium heat. Add the steamed vegetables and stir or shake to coat the vegetables with the onion and garlic mixture. Remove from heat but keep warm.
In another large saucepan, heat the butter, evaporated milk and Parmesan cheese. Stir over moderate heat until somewhat thickened and heated through. Stir continuously and don’t scald. Remove from heat but keep warm.
In the meantime, fill a large pot 3/4 full with water and bring to a boil. Add the pasta and cook until al dente (tender), about 10 to 12 minutes, or according to package directions. Drain the pasta thoroughly.
Divide the pasta evenly among individual plates. Top with vegetables and pour the sauce over the vegetables and pasta. Garnish with fresh parsley and serve immediately.
Nutritional analysis per serving
Serving size: 1 cup of pasta and 1 cup of vegetables
- Calories 347
- Total fat 7 g
- Saturated fat 3 g
- Trans fat Trace
- Monounsaturated fat 3 g
- Cholesterol 12 mg
- Sodium 223 mg
- Total carbohydrate 54 g
- Dietary fiber 6 g
- Total sugars 10 g
- Added sugars 0 g
- Protein 17 g
- Vegetables 3
- Carbohydrates 2
- Protein and dairy 1
- Fats 1
- Starches 2
- Milk and milk products 1
- Nonstarchy vegetables 3
- Fats 1
- Grains and grain products 2
- Vegetables 3
- Dairy foods (low-fat or fat-free) 1
- Fats and oils 1
July 28, 2022