Spring pasta with asparagus, courgette and broccoli

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Today I'd like to share a recipe for a spring pasta with asparagus, courgette and broccoli.

 

It's a healthy and light dinner idea. Veggies are firm yet delicate; I don't use a lot of spices in this recipe so the veggies can provide all the flavour. Everything is coated with a subtle creamy tomato sauce, and fresh basil rounds out the dish beautifully.

You'll find a list of ingredients, method and approximate nutritional value below.

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Ingredients

  • 200 g pasta of choice
  • 1 broccoli (~230 g broccoli florets)
  • 2 peppers (~350 g)
  • 250 g asparagus
  • 1 courgette (~250 g)
  • 3 tbsp oil
  • 3 garlic cloves
  • 1 can chopped tomatoes (400 g)
  • 100 g frozen peas
  • 150 ml whipping cream
  • 4 tbsp fresh basil
  • Salt and pepper to taste

Method

  1. Prepare veggies. Cut one courgette into half-moons. Snap the woody ends off the asparagus stalks and cut them into 2 cm pieces; keep the tips aside for decoration. Gently cut the broccoli florets off the stalk and cut them into bite size pieces. Deseed two peppers and cut them into 1.5 cm cubes.
  2. Put courgette, asparagus and broccoli into a boiling salted water. There should be enough of it to cover all the veggies. Blanch the contents of the pan for about 3 minutes. Take the pan off heat after this time, pour the contents out onto a sieve and run cold water through them. Set aside for a bit to dry.
  3. Heat up 3 tbsp olive oil in a wide pan. Put cubed peppers into the hot pan and fry for about 3 minutes, stirring constantly. Press in 3 garlic cloves and continue frying for another minute for garlic to release aroma.
  4. Add 400 g chopped tomatoes and 100 g frozen peas. Mix the contents of the pan thoroughly and bring them to a slow boil. Cook for 4-5 minutes until the liquid reduces by a half.
  5.  When sauce thickens up add blanched veggies, reserving a few asparagus tips for decoration. Pour in 150 ml whipping cream. Mix to get a uniform, creamy sauce.
  6. Season to taste with salt and freshly ground pepper.
  7. Meanwhile, cook pasta al dente, in salted water, according to package instructions.
  8. Transfer pasta to the pan and stir gently to cover it with sauce. Turn off the heat after around 2 minutes and add fresh basil. Stir for one last time to distribute basil in the dish. 
  9. Enjoy! 

Approximate nutritional value

100 g

  • 104 kcal
  • Carbs: 13 g 
  • Fat: 5 g
  • Protein: 3 g
  • Fibre: 1 g

1 serving (recipe makes 4 servings)

  • 375 kcal
  • Carbs: 48 g 
  • Fat: 18 g
  • Protein: 11 g
  • Fibre: 5 g

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