Skinny Pasta Primavera

pasta
Omitting the oil, butter, and cream from this dish lowers the calories and fat without getting rid of the yum factor in this classic Italian pasta. Can be made partially vegan or completely vegan as you choose.

Ingredients

 1 pound corkscrew pasta, wheat or gluten-free
 5 large cloves garlic, minced and divided
 2 small zucchini, quartered lengthwise and cut into 1-inch chunks
 3 cups broccoli flowerets, cut into bite-sized pieces
 10-12 medium-sized asparagus spears, cut into 1 ½-inch diagonal slices
 ½ cup vegetable broth
 3 cups thinly sliced fresh mushrooms
 ½ cup frozen peas, optional
 ¼ cup chopped fresh parsley
 ½ teaspoon hot pepper flakes, optional
 4 large ripe tomatoes, cut into 1-inch chunks
 Salt and pepper to taste
 12 fresh basil leaves, chopped or 2 teaspoons crumbled dry
 1 teaspoon dried Italian seasoning
 2 ½ unsweetened, unflavored plant-based milk (coconut beverage used in recipe)
 3 tablespoons cornstarch
 2 tablespoons water
 ½ cup shredded dairy parmesan cheese, or vegan mozzarella cheese (plus more for the table)

Instructions

1

Note: This dish goes together very quickly, but to put it on the table while still hot takes some organization. It takes about 45 minutes from the time you start cooking until you serve it.

2

Have the vegetables chopped and assembled in three different dishes for steps 5, 6 and 7.

3

Cook spaghetti according to package instructions.

4

While water is heating for spaghetti, heat a large non-stick skillet on medium-high heat.

5

Add 2 minced garlic cloves, zucchini, broccoli, and asparagus to the pan. Stir for 2 minutes. Add the vegetable broth, cover, and cook for 3 minutes. Remove from heat and place vegetables back in the bowl.

6

In same skillet on medium-high heat, place 1 minced clove garlic, mushrooms, peas, parsley, and red pepper flakes, if using. Cover and cook for 2 minutes. Remove lid and stir while some of the liquid evaporates. Remove from heat and add to vegetables in the bowl.

7

In the same skillet over medium-high heat, place 2 minced cloves garlic and tomatoes. Cover and cook for 4 minutes. Remove lid and stir while half of liquid evaporates. Remove from heat and add to other vegetables.

8

Add salt, pepper, basil, and Italian seasoning. Toss vegetables gently.

9

Rinse the skillet.

10

Add the plant-based milk to the skillet over medium-high heat. When the milk boils, mix the corn starch and water. Add to the milk, stirring constantly to thicken.

11

Add the cheeses, stirring constantly until melted. Turn off heat.

12

Add the vegetables and the pasta. Toss to coat.

13

Taste and adjust seasoning.

Serves 6

Note:
To make this completely vegan, omit the parmesan cheese.

Any shaped pasta can be used to make this dish.

We used a gluten-free pasta made from rice and corn.

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Ingredients

 1 pound corkscrew pasta, wheat or gluten-free
 5 large cloves garlic, minced and divided
 2 small zucchini, quartered lengthwise and cut into 1-inch chunks
 3 cups broccoli flowerets, cut into bite-sized pieces
 10-12 medium-sized asparagus spears, cut into 1 ½-inch diagonal slices
 ½ cup vegetable broth
 3 cups thinly sliced fresh mushrooms
 ½ cup frozen peas, optional
 ¼ cup chopped fresh parsley
 ½ teaspoon hot pepper flakes, optional
 4 large ripe tomatoes, cut into 1-inch chunks
 Salt and pepper to taste
 12 fresh basil leaves, chopped or 2 teaspoons crumbled dry
 1 teaspoon dried Italian seasoning
 2 ½ unsweetened, unflavored plant-based milk (coconut beverage used in recipe)
 3 tablespoons cornstarch
 2 tablespoons water
 ½ cup shredded dairy parmesan cheese, or vegan mozzarella cheese (plus more for the table)

Directions

1

Note: This dish goes together very quickly, but to put it on the table while still hot takes some organization. It takes about 45 minutes from the time you start cooking until you serve it.

2

Have the vegetables chopped and assembled in three different dishes for steps 5, 6 and 7.

3

Cook spaghetti according to package instructions.

4

While water is heating for spaghetti, heat a large non-stick skillet on medium-high heat.

5

Add 2 minced garlic cloves, zucchini, broccoli, and asparagus to the pan. Stir for 2 minutes. Add the vegetable broth, cover, and cook for 3 minutes. Remove from heat and place vegetables back in the bowl.

6

In same skillet on medium-high heat, place 1 minced clove garlic, mushrooms, peas, parsley, and red pepper flakes, if using. Cover and cook for 2 minutes. Remove lid and stir while some of the liquid evaporates. Remove from heat and add to vegetables in the bowl.

7

In the same skillet over medium-high heat, place 2 minced cloves garlic and tomatoes. Cover and cook for 4 minutes. Remove lid and stir while half of liquid evaporates. Remove from heat and add to other vegetables.

8

Add salt, pepper, basil, and Italian seasoning. Toss vegetables gently.

9

Rinse the skillet.

10

Add the plant-based milk to the skillet over medium-high heat. When the milk boils, mix the corn starch and water. Add to the milk, stirring constantly to thicken.

11

Add the cheeses, stirring constantly until melted. Turn off heat.

12

Add the vegetables and the pasta. Toss to coat.

13

Taste and adjust seasoning.

Serves 6

Note:
To make this completely vegan, omit the parmesan cheese.

Any shaped pasta can be used to make this dish.

We used a gluten-free pasta made from rice and corn.

Skinny Pasta Primavera