Pasta primavera - Mayo Clinic

COVID-19 Advice updates and vaccine options

Find out about COVID-19, COVID-19 vaccines, and Mayo Clinic patient and visitor updates. Skip to site navigation Skip to Content This content does not have an English version. This content does not have an Arabic version. Healthy Recipes

Pasta primavera

Print Products and services By Mayo Clinic Staff

Dietitian s tip

Traditional pasta primavera uses a heavy cream sauce. This lighter version is much lower in calories, fat and sodium, and has a fresher taste. It isn't intended to be saucy like its traditional counterpart. To make this plant based, use a milk substitute, vegan Parmesan cheese and oil.

Number of servings

Serves 6 Healthy carbHigh Fiber

Ingredients

2 cups broccoli florets 1 cup sliced mushrooms 1 cup sliced zucchini or yellow squash 2 cups sliced red or green peppers 1 tablespoon extra-virgin olive oil 1/2 cup chopped onion 2 garlic cloves, minced 1 teaspoon butter 1 cup evaporated fat-free milk 3/4 cup freshly grated Parmesan cheese 12 ounces whole-wheat pasta (angel hair or spaghetti) 1/3 cup finely chopped fresh parsley

Directions

In a large pot fitted with a steamer basket, bring about 1 inch of water to boil. Add the broccoli, mushrooms, zucchini and peppers. Cover and steam until tender-crisp, about 10 minutes. Remove from the pot. In large saucepan, heat the olive oil and saute the onion and garlic over medium heat. Add the steamed vegetables and stir or shake to coat the vegetables with the onion and garlic mixture. Remove from heat but keep warm. In another large saucepan, heat the butter, evaporated milk and Parmesan cheese. Stir over moderate heat until somewhat thickened and heated through. Stir continuously and don't scald. Remove from heat but keep warm. In the meantime, fill a large pot 3/4 full with water and bring to a boil. Add the pasta and cook until al dente (tender), about 10 to 12 minutes, or according to package directions. Drain the pasta thoroughly. Divide the pasta evenly among individual plates. Top with vegetables and pour the sauce over the vegetables and pasta. Garnish with fresh parsley and serve immediately.

Nutritional analysis per serving

Serving size 1 cup of pasta and 1 cup of vegetables

Calories 347Total fat 7 gSaturated fat 3 gTrans fat TraceMonounsaturated fat 3 gCholesterol 12 mgSodium 223 mgTotal carbohydrate 54 gDietary fiber 6 gTotal sugars 10 gAdded sugars 0 gProtein 17 g

Mayo Clinic Healthy Weight Pyramid Servings

Vegetables 3 Carbohydrates 2 Protein and dairy 1 Fats 1

Diabetes Meal Plan Choices

Starches 2 Milk and milk products 1 Nonstarchy vegetables 3 Fats 1

DASH Eating Plan Servings

Grains and grain products 2 Vegetables 3 Dairy foods (low-fat or fat-free) 1 Fats and oils 1 DASH diet: Recommended servings Sample DASH menus ShareTweet July 28, 2022

Advertisement

Mayo Clinic does not endorse companies or products. Advertising revenue supports our not-for-profit mission. Advertising & Sponsorship Policy Opportunities Ad Choices

Mayo Clinic Press

Check out these best-sellers and special offers on books and newsletters from Mayo Clinic Press. Mayo Clinic on Incontinence - Mayo Clinic PressMayo Clinic on IncontinenceNEW – The Essential Diabetes Book - Mayo Clinic PressNEW – The Essential Diabetes BookNEW – Mayo Clinic on Hearing and Balance - Mayo Clinic PressNEW – Mayo Clinic on Hearing and BalanceFREE Mayo Clinic Diet Assessment - Mayo Clinic PressFREE Mayo Clinic Diet AssessmentMayo Clinic Health Letter - FREE book - Mayo Clinic PressMayo Clinic Health Letter - FREE book

Other Topics in Patient Care & Health Info

Diseases & Conditions A-Z Symptoms A-Z Tests & Procedures A-Z Drugs & Supplements A-Z Health Books Healthy Living Program Mayo Clinic Health Letter Mayo Clinic Voice Apps . RCP-20049690 Healthy Lifestyle Healthy Recipes Pasta primavera

Mayo Clinic Footer

Request AppointmentSymptom CheckerGive NowContact UsAbout Mayo ClinicEmployeesSite MapAbout This Site

Legal Conditions and Terms

Any use of this site constitutes your agreement to the Terms and Conditions and Privacy Policy linked below. Terms and Conditions Privacy Policy Notice of Privacy Practices Notice of Nondiscrimination Manage Cookies

Advertising

Mayo Clinic is a nonprofit organization and proceeds from Web advertising help support our mission. Mayo Clinic does not endorse any of the third party products and services advertised.Advertising and sponsorship policyAdvertising and sponsorship opportunities

Reprint Permissions

A single copy of these materials may be reprinted for noncommercial personal use only. "Mayo," "Mayo Clinic," "MayoClinic.org," "Mayo Clinic Healthy Living," and the triple-shield Mayo Clinic logo are trademarks of Mayo Foundation for Medical Education and Research. 1998-2022 Mayo Foundation for Medical Education and Research (MFMER). All rights reserved.