Healthy and Easy One-pot Spaghetti Primavera

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Here’s a healthy twist to the standard pasta primavera that we’re all familiar with. Changing the main grain component from pasta to spaghetti adds more nutritive value to this dish, if you choose the right spaghetti. Spaghetti that is bronze-cut is less processed because molds are not used. Also choosing air-dried pasta is better because it is not dried with heat that destroys nutrients. We are able to use a third of the oil due to cooking in MEC which also reduces the fat content of this dish without compromising on the taste. We hope you try and like it!

Serves 4 | Cook time 30 mins

Ingredients

  • 11/2 tablespoon olive oil
  • 4 cloves garlic, smashed and minced
  • 2 medium sized shallots, minced
  • 8 ounces spaghetti, bronze-cut, uncooked
  • 3 cups of vegetables of 3-4 different types (asparagus, peas or sugar snap peas, broccoli, sweet bell peppers, carrots)
  • 5 cherry tomatoes, halved
  • ½ tablespoon finely grated lemon zest
  • 3/4 cup grated Parmesan cheese
  • 2 tablespoons thinly sliced fresh basil leaves
  • Pinch red pepper flakes – it is a digestive which helps to improve digestion
  • Pinch of salt
  • Combine garlic, ½ TBSP. oil, pinch of salt and lemon zest in a bowl and set it aside.

How to cook Healthy & Nutritious Spaghetti Primavera?

Turn the heat onto medium-low. Put ½ TBSP. oil and shallot into the pot, stir, cover and cook for 3 minutes. Then add the vegetables. When the vegetables are halfway done, add 2 1/2 cups of water, cover and cook for another 5 minutes till water has caused steam to build up in the pot. Then add the spaghetti and cover and cook until almost done (about 10-12 minutes).

When the spaghetti looks almost cooked but not fully done, add basil along with the garlic and lemon zest blend, fold spaghetti into the spices/herbs thoroughly. Cover and cook on low heat until the spaghetti is done. Turn stove off, then add the tomatoes, with the parmesan cheese and red pepper flakes. Toss it once, cover and let the food come together (5-7 minutes). Then serve.

NOTES:
— If using a variety of pasta or spaghetti that is more starchy, add the other 1/2 TBSP of oil to the pot before adding the spaghetti, this can help prevent the pasta/spaghetti from getting sticky.
— If you like your snow peas or sweet peas to be more crunchy (if your choice of veggies includes these), add them to the pot when adding the basil/garlic mixture, and not in the beginning with the other vegetables.

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