Dinner, Recipe Box

Veggie Pasta Primavera (Dairy-Free)

Who doesn’t love pasta? Pasta is one thing I just can not (and do not really want to) give up.  I blame it all on my Italian blood.  I am a believer in moderation, so we do limit it.  I do think that pasta gets a bad rap, though. Of course, if you eat multiple servings of pasta every day it’s not going to be the greatest for you, but I believe, in moderation, it can be part of a healthy diet.  Today, there are also tons of healthier alternatives and gluten-free options. Some of our favorites are brown rice, red lentil, and quinoa pasta. Edamame noodles are also a great addition to Asian dishes. Carbohydrates are our bodies main source of energy, so our bodies need carbs to function. What better way to fuel it than with pasta every now and then!

One way I like incorporating pasta into our diets is by loading it up with veggies! This pasta primavera is loaded with all the summer veggies and tossed in a light fresh lemony sauce that is so delicious and healthy. I used a spinach fettuccine pasta for some extra added nutrition. So, as long as you stick to serving size, you don’t have to feel guilty eating this. This can be made with zucchini noodles in place of pasta to make this a complete whole foods meal. You can also add some chicken for additional protein!

So head to market and stock up on your favorite summer veggies and whip up this healthy, family approved, budget-friendly pasta dish for dinner!

 

Veggie Pasta Primavera (Dairy-Free)

  • Servings: 6-8
  • Difficulty: medium
  • Print

Ingredients:

  • 1 tbsp olive oil
  • 1 tbs (non-dairy) butter
  • 1 crown broccoli
  • 1 red pepper, sliced
  • 2 carrots, ribboned
  • 3 cloves garlic
  • 2 small zucchini
  • 2 small squash
  • 1 med onion, sliced thinly
  • 1½ cup cherry tomatoes
  • 1 tbsp Italian seasoning
  • ¼ tsp cayenne pepper, optional
  • fresh basil
  • 3 cups cooked pasta
  • salt and pepper to taste

For the sauce:

  • ½ cup white wine*
  • juice from half a lemon
  • ½ cup coconut milk, full fat
  • 1 tbsp nutritional yeast
  • 1tbsp coconut flour
  • 1 cup vegetable or chicken stock
  • ½ tsp Himalayan salt
  • 1 tsp (non-dairy) butter

* Wine substitute: try replacing with a tablespoon of white or balsamic vinegar added to a cup of white grape juice to give a similar flavor profile, or simply just replace with stock.

Instructions:

Heat skillet on medium heat. Add tbsp of butter and melt. Add onions, peppers and carrots and broccoli, cook until softened. Make a well in the center by pushing ingredients to the outer edge of the pan. Add tbsp of olive oil and saute zucchini, squash, and garlic for about a minute until almost tender. Add tomato, Italian seasoning, and cayenne. Give a quick stir. Turn heat to high. Add wine, stock, lemon juice, and milk; stir. Whisk in flour and nutritional yeast, stir until combined.  Bring to a boil. Once thickened turn heat to low and let simmer for a few minutes until all vegetables are cooked through. Add cooked pasta and a tsp of butter (non-diary) for richness and stir to coat pasta in the sauce. Add fresh basil, plate, and serve. Top with parmesan for additional richness if your diet allows.

 

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