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Pasta Primavera

Recipe #301720 | 30 min | 10 min prep | SERVES 4 (Change Servings)
(0) RATE IT NOW READ REVIEWS

RECIPE BY: The Savory Truffle

Whole wheat pasta with lots of veggies and a low fat sauce... doesn't get any better than this.

Posted on: May 1, 2008

Print Recipe

Ingredients

  • 8 ounces whole wheat spaghetti (or other pasta)
  • 2 garlic clove, minced
  • 1 tablespoon extra virgin olive oil
  • 1 pint cherry tomato, quartered
  • 1/2 cup red bell pepper, diced
  • 1 cup zucchini, diced
  • 1/2 cup mushroom, sliced
  • 1/2 cup artichoke heart, chopped
  • 1 cup asparagus, chopped in 1 inch pieces
  • 4-5 kalamata olive, chopped (I also added a 1/2 tsp of the olive oil from the jar)
  • 1 1/2 teaspoons basil (or more... I like more)
  • 1/2 teaspoon salt
  • 6 ounces lite silken firm tofu
  • 1/3 cup evaporated skim milk
  • 1 lemon, juice of
  • 2 tablespoons white wine
  • 2 tablespoons parsley, chopped fine
  • parmesan cheese

    • Directions

    1. 1
      Boil noodles according to package directions in salty water.
    2. 2
      Saute garlic, tomatoes and bell pepper in olive oil over medium-high heat until tomatoes begin to break down, about 5 minutes.
    3. 3
      Meanwhile combine tofu, milk, lemon juice and wine in food processor until smooth.
    4. 4
      Lower heat to medium and add zucchini, mushrooms, asparagus, artichokes, olives, basil and salt and continue to saute another 3 minutes.
    5. 5
      Add tofu sauce to vegetable mixture and stir to combine.
    6. 6
      Drain pasta, reserving 1/2 cup pasta water.
    7. 7
      Toss pasta with vegetables and add enough pasta water to coat the pasta (you may not need the whole 1/2 cup.).
    8. 8
      Sprinkle with parsley and top each serving with parmesan cheese, if desired.

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    Nutrition Facts

    Serving Size 1 (362g)

    Recipe makes 4 servings

    Calories 323
    Calories from Fat 49 (15%)
    Amount Per Serving %DV
    Total Fat 5.5g 8%
    Saturated Fat 0.9g 4%
    Monounsaturated Fat 3.0g
    Polyunsaturated Fat 1.2g
    Trans Fat 0.0g
    Cholesterol 0mg 0%
    Sodium 479mg 19%
    Potassium 758mg 21%
    Total Carbohydrate 57.3g 19%
    Dietary Fiber 4.0g 16%
    Sugars 7.2g
    Protein 16.2g 32%
    Vitamin A 2037mcg 40%
    Vitamin B6 0.4mg 20%
    Vitamin B12 0.1mcg 0%
    Vitamin C 64mg 107%
    Vitamin E 1mcg 4%
    Calcium 144mg 14%
    Iron 3mg 21%

    detailed view...

    how is this calculated?

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