Recipe: Give your penne a healthy touch with spring vegetables


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Notice to herb lovers! If you fancy some Italian food this Sunday and are looking for a fresh, vibrant and easy to prepare recipe that is bursting with flavor and brightens up your evening, look no further, we have a mouthwatering spring veggie penne pasta recipe that is sure to give a healthy touch to your cheat day. Before you raise your eyebrows at the idea of ​​“healthy” and “pasta” together, we have some news for you.

Even on a cheat day, this colorful recipe makes the most of the new crop of fresh and tender spring veggies and is nothing short of a sizzling veggie party. So say ‘yes’ to a sip of umami goodness that turns ordinary penne pasta into healthy pasta in just 40 minutes with this easy, 6-person recipe.

Ingredients:

2 small young carrots, diced, 2 green onions, diced

1 zucchini, diced

2 small cubes of tomatoes

½ cup diced fresh green peas

½ cup green beans

1 yellow pepper, diced

1 red pepper, diced

5 small bunches of broccoli

4 tablespoons of refined sunflower oil

2 tablespoons of butter

1 garlic clove, finely chopped

6 fresh basil leaves, torn into pieces

salt and freshly ground black pepper

500 grams of penne

1 cup pasta sauce / arriabata sauce

(6 blanched tomatoes, 2 cloves of garlic, 1 bay leaf, salt, pepper and herbs)

freshly grated parmesan, for serving

Method:

Cut all the vegetables into small cubes. Heat the oil and butter in a large skillet. Add the diced vegetables and cook over medium heat for 5 to 6 minutes, stirring occasionally.

Add the garlic and basil, and seasonings with salt and pepper. Cover the pot and cook an additional 5 to 8 minutes, or until the vegetables are just tender.

Meanwhile, cook the pasta in a large pot of rapidly boiling salted water until al dante. Before draining, reserve a cup of pasta water.

For the pasta sauce, heat the sunflower oil in a pan, add the crushed garlic, bay leaf and blanched tomatoes. Add salt and cracked pepper, basil leaves and cook for a while.

When the tomatoes are fully cooked, check the seasonings, add herbs and set them aside. Return the pasta to the pan with the pasta sauce and toss well to distribute the vegetables.

If the sauce seems too dry, add a few tablespoons of the reserved cooking water. Serve with Parmesan over pasta and also serve separately.

(Recipe: Godrej, Vikhroli Cucina)

Advantages:

Carrots are good for the eyes because they keep them healthy, protect them from the sun, reduce the risk of cataracts and other eye problems. Besides being very nutritious with beta-carotene, fiber, vitamin K1, potassium, and antioxidants, carrots are supportive of weight loss and are also linked to lowering cholesterol levels.

Zucchini contains a fiber called pectin, which is linked to improving heart health and lowering cholesterol. Part of the summer squash family, this nutrient-dense, seasonal vegetable can help prevent dehydration and other deficiencies, aid healthy digestion, can lower blood sugar, strengthen vision, and help with weight loss. .

Green peas are hearty and good for our digestive health, eye health, and have immunity-boosting benefits. They contain protein, vitamin A, vitamin B, vitamin C, vitamin E, potassium, zinc and lots of fiber and other antioxidants that strengthen our immune system, help reduce the inflammation, reduce the risk of chronic diseases like diabetes, heart disease and arthritis, and support healthy blood sugar control.

From a great source of vitamin A, vitamin C and potassium to a healthy dose of fiber, folic acid and iron, peppers or capsicum are packed with nutrients. They improve eye health and reduce the risk of several chronic diseases thanks to their content of vitamin C and various carotenoids.

With a reputation as a super food, broccoli is low in calories and supports many aspects of human health as it is packed with nutrients and antioxidants. From zinc to vitamin A and vitamin C (20), broccoli is packed with vitamins and minerals important for healthy skin.

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