Spicy Garlic Broccoli Pasta
ItalianVeg-forwardQuick (15–30 min)Light & healthy
- Calories
- 539kcal
- Protein
- 20g
- Carbs
- 104g
- Fat
- 7g
- Total time
- 32min
Per serving · 16 min hands-on, 15 min waiting
Ingredients
Servings
- 133 g Whole Wheat Pasta
- 40 g Lemons
- 30 g Broccoli
- 3 g Olive Oil
- 3 g Garlic
- 2 g Salt
- 0 g Cayenne
about €0.49 per serving
Instructions
-
Prepare the Broccoli
3 min hands-on10 min waiting
- Bring a large pot of salted water to a boil.
- Roughly chop the broccoli into medium-sized pieces.
-
Cook the Broccoli
1 min hands-on5 min waiting
- Add the broccoli to the boiling water and cook until tender but vibrant green.
- Remove the broccoli with a slotted spoon, reserving the cooking water.
-
Prepare Garlic and Chili Base
4 min hands-on
- Heat olive oil in a large pan over medium heat.
- Mince the garlic and sauté until light golden.
- Add cayenne pepper and stir briefly to release aroma.
-
Incorporate the Broccoli
2 min hands-on
- Add the cooked broccoli to the pan with garlic and chili.
- Pour in some reserved broccoli water and mash the broccoli to a coarse texture.
-
Cook the Pasta
2 min hands-on
- Cook the pasta in the reserved broccoli water until al dente.
- Reserve some pasta water before draining.
-
Combine Pasta and Sauce
2 min hands-on
- Add the drained pasta to the pan with the broccoli mixture.
- Add a splash of reserved pasta water to loosen the sauce.
- Toss everything together over low heat.
-
Season and Finish
1 min hands-on
- Squeeze lemon juice over the pasta and season with salt.
- Toss to coat the pasta evenly and adjust seasoning as needed.
-
Serve with a Kick
2 min hands-on
- Plate the pasta hot and garnish with additional cayenne pepper if desired.
- Cooking tips:
- Use the broccoli cooking water to adjust the sauce consistency.
- Reserve some broccoli pieces for garnish if a crunchier texture is preferred.
- Zest the lemon before juicing for a stronger citrus flavor.
- Consider adding nutritional yeast or Parmesan for enhanced umami.
Nutrition per serving
| Energy | 539 kcal |
|---|---|
| Protein | 19.5 g |
| Carbohydrates | 104.3 g |
| Fat | 7.2 g |
| of which saturated | 1.0 g |
| Fiber | 15.5 g |