Print

Light and Healthy Broccoli Pasta

Print Recipe

5 Stars 4 Stars 3 Stars 2 Stars 1 Star

No reviews

Light and Healthy Broccoli Pasta is a simple, nutritious dish featuring whole grain pasta, tender broccoli, and Parmesan cheese. It’s a light yet satisfying meal perfect for quick dinners or healthy lunches.

  • Author: Tina
  • Prep Time: 10-15 minutes
  • Cook Time: 15-25 minutes
  • Total Time: 25-40 minutes
  • Yield: 4 servings
  • Category: Main Course
  • Method: Boiling, Sautéing
  • Cuisine: Italian
  • Diet: Vegetarian

Ingredients

1 large broccoli head, trimmed into small pieces

2 tablespoons extra virgin olive oil

3 minced garlic cloves

1/4 teaspoon crushed red pepper

Salt and black pepper, to taste

12 ounces shell pasta (or any pasta shape you like)

1 cup freshly grated Parmesan cheese

Instructions

  1. Cook the broccoli: Bring a large pot of salted water to a boil. Add the broccoli and cook for about 5 minutes, or until tender. Once cooked, transfer the broccoli to a bowl and reserve ½ cup of the cooking water for later.
  2. Prepare the broccoli mash: In a skillet, heat the olive oil over medium heat. Add the garlic and a pinch of crushed red pepper flakes, cooking until fragrant, about 30 seconds. Add the cooked broccoli along with the reserved cooking water. Season with salt and black pepper. Cook for about 10 minutes, stirring occasionally, until the broccoli softens and can be easily mashed with a spoon.
  3. Cook the pasta: Using the same pot with the broccoli water, add the pasta and cook until al dente according to the package instructions. Drain the pasta thoroughly once cooked.
  4. Combine pasta with broccoli mash: Transfer the drained pasta into the skillet with the broccoli mash. Add the Parmesan cheese and stir everything together until well combined. If the sauce seems too thick, add a splash of the reserved pasta water to adjust the consistency.
  5. Season and serve: Taste the pasta dish and adjust with additional salt and pepper, if needed. Serve immediately with extra Parmesan, if desired.

Notes

  • This recipe is highly customizable — swap broccoli with cauliflower, Brussels sprouts, or broccolini for variety.
  • Whole wheat pasta can be used for a healthier, heartier version.
  • For a dairy-free option, substitute the Parmesan cheese with nutritional yeast or a plant-based cheese.
  • Add protein by topping with grilled chicken, shrimp, or beans for a more filling meal.
  • Frozen broccoli can be used, but it may soften slightly more than fresh broccoli.

Nutrition

Find it online: https://cheftinaskitchen.com/light-and-healthy-broccoli-pasta-2/