Submitted by Emily McGourty
Pasta Primavera is a pasta dish incorporating many vegetables. Meats may be added but the main focus is colorful nutrient-packed vegetables! This recipe is easy to prepare, inexpensive, and freezes well. It makes a large batch, which you can portion into Tupperware containers to freeze and reheat at work or home for a fast nutritious lunch or dinner.
- 1 summer squash and 1 zucchini, cut into bite-sized pieces
- 2 onions, chopped
- 2 cups broccoli florets
- 2 bell peppers, thinly sliced
- 1 quart cherry or grape tomatoes
- 2-4 cups baby spinach
- 1 16 oz package whole wheat pasta
- 2-4 links pre-cooked chicken or turkey sausage, cut into coins
- Olive oil
- Parmesan cheese
- Spices (choose your favorites)
- Cooking spray
- Preheat oven to 375 degrees and spray a 13x9 inch pan with cooking spray.
- Wash and chop all vegetables (except for the spinach) and put them into the pan. Drizzle with 1-2 tablespoons olive oil. Add any spices you like (e.g., salt, pepper, rosemary, basil). Toss well and place in oven. Roast for about 40 minutes and flip vegetables about every 15 minutes.
- When there is 20 minutes of roasting time remaining, boil the water for the pasta and prepare according to package directions.
- If using meat, add sausage to the roast pan for the last 15 minutes.
- When there is 1 minute left of cooking time for the pasta, add the spinach into the boiling water. When pasta is done, drain the pasta and spinach, and immediately toss with the vegetables and sausage. Sprinkle Parmesan cheese on top; serve and enjoy!
- This dish can be made with any assortment of firm, crisp vegetables you choose. Use vegetables you already have in your refrigerator.
- Use pre-cooked chicken or turkey sausage to save time, which is lower in fat and cholesterol than traditional sausage. However you can also use leftover chicken or turkey, or just leave out entirely for a vegetarian meal.
- For a light summer taste, try citrus-infused olive oil, add a squeeze of lemon juice into the roast pan, or grate a little lemon rind onto the completed dish.
Emily McGourty is the LIS/Client Services Supervisor in the Faulkner Hospital laboratory. McGourty is pursuing her Master's degree in Food and Nutrition at Framingham State University.