Light and Healthy Broccoli Pasta Recipe

Introduction

This light and healthy broccoli pasta is a simple yet flavorful dish perfect for a quick weeknight meal. Combining tender broccoli with a garlicky, slightly spicy sauce and topped with fresh Parmesan, it’s both comforting and nourishing.

Ingredients

• 2 tbsp olive oil (California Olive Ranch EVOO recommended)
• Black pepper, to taste (freshly ground for best flavor)
• 3 cloves garlic, minced
• 1/4 tsp crushed red pepper
• 1 large broccoli head, cut into small florets
• Salt, to taste
• 12 oz shell pasta
• 1 cup grated Parmesan cheese (freshly grated preferred)

Instructions

1. Step 1: Bring a large pot of salted water to a boil. Add the broccoli florets and cook for about 5 minutes until tender. Transfer the broccoli to a bowl and reserve ½ cup of the broccoli cooking water for later use.
2. Step 2: In a skillet, heat the olive oil over medium heat. Add the minced garlic and crushed red pepper flakes. Stir in the cooked broccoli and reserved broccoli water. Season with salt and freshly ground black pepper. Cook for about 10 minutes, stirring occasionally, until the broccoli is soft enough to mash easily with a spoon.
3. Step 3: Using the same pot with the remaining broccoli water, add the shell pasta and cook according to package instructions until al dente. Drain the pasta thoroughly once cooked.
4. Step 4: Transfer the drained pasta into the skillet with the broccoli mash. Add the grated Parmesan cheese and stir until everything is well combined. If the sauce is too thick, add a splash of the reserved pasta water to adjust the consistency.
5. Step 5: Taste and adjust seasoning with additional salt and pepper if needed. Serve immediately, garnished with extra Parmesan cheese for extra flavor.

Tips & Variations

• For a creamier texture, add a splash of cream or a dollop of ricotta when combining pasta and broccoli mash.
• Substitute shell pasta with penne or fusilli for similar results.
• Add toasted pine nuts or sliced almonds on top for extra crunch and flavor.
• If you prefer less heat, reduce the crushed red pepper or omit it entirely.

Storage

Store any leftovers in an airtight container in the refrigerator for up to 3 days. Reheat gently on the stovetop or in the microwave, adding a splash of water or olive oil to loosen the sauce if it has thickened.

How to Serve

Serve this delicious recipe with your favorite sides.

FAQs

Can I use frozen broccoli instead of fresh?

Yes, frozen broccoli works well. Thaw and drain it before cooking to avoid excess moisture in the sauce.

Is this recipe suitable for gluten-free diets?

You can make this dish gluten-free by using gluten-free pasta instead of regular shell pasta. The sauce and other ingredients are naturally gluten-free.

Light and Healthy Broccoli Pasta Recipe

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★★★★★

5 from 126 reviews

A light and healthy broccoli pasta featuring a flavorful broccoli mash sauce infused with garlic and red pepper flakes, combined with perfectly cooked shell pasta and topped with freshly grated Parmesan cheese for a simple yet delicious meal.

• Author: Isabella
• Prep Time: 10 minutes
• Cook Time: 20 minutes
• Total Time: 30 minutes
• Yield: 4 servings 1x
• Category: Main Course
• Method: Stovetop
• Cuisine: Italian
• Diet: Vegetarian

Ingredients

Scale 1x2x3x

For the Broccoli and Sauce:

• 2 tbsp olive oil (California Olive Ranch EVOO recommended)
• Black pepper, to taste (freshly ground)
• 3 minced garlic cloves
• 1/4 tsp crushed red pepper flakes
• 1 large broccoli head, cut into small florets
• Salt, to taste

For the Pasta:

• 12 oz shell pasta

For Serving:

• 1 cup freshly grated Parmesan cheese

Instructions

1. 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. Once cooked, transfer the broccoli to a bowl and reserve ½ cup of the broccoli cooking water for later use.
2. Prepare the Broccoli Mash: Heat olive oil in a skillet over medium heat. Add minced garlic and crushed red pepper flakes. Then add the cooked broccoli along with the reserved broccoli water. Season with salt and freshly ground black pepper. Cook for about 10 minutes, stirring occasionally, until the broccoli softens enough to be easily mashed with a spoon.
3. Cook the Pasta: Use the same pot that you prepared the broccoli water in to cook the shell pasta according to package instructions until al dente. Drain the pasta thoroughly.
4. Combine Pasta with Broccoli Mash: Transfer the drained pasta into the skillet containing the broccoli mash. Add the grated Parmesan cheese and stir everything together until well combined. If the sauce appears too thick, add a splash of reserved pasta water to reach desired consistency.
5. Season and Serve: Taste the combined dish and adjust seasoning with additional salt and pepper if needed. Serve immediately, garnished with extra Parmesan cheese for added flavor.

Notes

• Reserve some pasta cooking water to help adjust sauce consistency if it becomes too thick.
• Use freshly grated Parmesan cheese for better melting and enhanced flavor.
• Adjust red pepper flakes according to your preferred spice level.
• Broccoli can be mashed to your desired texture—smooth or chunkier based on preference.
• This dish can be made vegetarian if you use vegetarian Parmesan cheese.

Keywords: broccoli pasta, healthy pasta recipe, broccoli mash sauce, easy vegetarian dinner, quick pasta recipes