A healthy version of an ultimate summer pasta dish that is light, fresh and so flavourful with all of the seasonal vegetables. A perfect light lunch to serve with friends or family.
The beauty of this pasta dish, you can make several variations. Each time I make it, it’s a little different. I used olive oil as the base to change it up from a creamy sauce. The pasta can be whole wheat, or gluten-free and also a rotini or fusilli pasta would be great options. Be creative in your choice of vegetables, add seafood or chicken, be adventurous and have fun with it!
Spring, or summer pasta’s are a great change from a sandwich or wrap for a light lunch. By using an olive oil base keeps this dish light, and the variety of seasonal vegetables adds flavour, texture and colour and by the end of the meal, you will feel satisfied but not overly filled.
Ingredients for this recipe:
Pasta: I use spaghetti pasta for this recipe, as it is the best choice for an oil base dish
Vegetables: this recipe includes red pepper, mushrooms, asparagus, cherry tomatoes, and spinach; there is no rules here to make it your own
Basil: seem to be the best choice for this simple, light pasta dish and it’s flavour
Parmesan cheese: is optional, but can be added as a garnish
Light Healthy Vegetable Pasta
Ingredients
- 4 tbsp olive oil
- 1 medium red onion, chopped
- 3 cloves garlic, minced
- 1 red pepper, diced
- 6 mushrooms, sliced
- 8 asparagus stems, chopped
- 6 cherry tomatoes, cut in half (optional)
- 2 handfuls of spinach
- 4 large basil leaves, chopped
- salt and pepper to season
- 227 grams spaghetti pasta
- 1/2 tsp salt
- Parmesan cheese (optional)
Instructions
- Prepare the water for the pasta in a medium size pot. When water begins to boil, add salt and then add pasta. Follow the instructions on the package for the length of cooking time, approximately 6-8 minutes. (depends on your choice of pasta)
- While you are waiting for the pasta to cook, chop and slice your vegetables – onion, garlic, pepper, mushrooms, asparagus, spinach, and basil.
- Heat a skillet and add olive oil, onions, and garlic, sauté for 3 minutes and add asparagus and mushrooms, sauté for another 3 minutes. Then add the remaining vegetables and sauté for another 3-5 minutes. Season to your liking.
- Once pasta is cooked add to skillet and toss. You may need to add a little more olive oil at this point and serve with Parmesan cheese.
Nutrition
When you’re cutting up the vegetables, decide how you want your vegetables to look in the final dish. It is a strategy I use when I make my dishes. I believe most cooks/chefs do the same. Before preparing my ingredients that required chopping, slicing or cutting, I ask myself what do I want the outcome to look like? Presentation in a dish is very important! It is the first impression and then from there, is the taste.
Basil was my choice of herb to add to this dish, and other choices are parsley, oregano, tarragon or sage for additional flavour. Enjoy!
