This healthy pasta primavera recipe is a springtime pasta dish that is packed full of green spring goodness. Primavera means Spring in Italian and this is recipe is Spring in a dish! It’s quick, delicious and delivers on health and flavour. It goes to show that the reputation pasta can have of not being good for you isn’t always true!
Healthy Pasta Primavera – Spring colours and flavours
Pasta primavera is unashamedly green to celebrate the start of Spring. I’ve used leeks, peas and asparagus in this recipe which makes the most of what spring flavours are on offer. If you can’t get fresh peas don’t worry, frozen works just as well. You can also swap in broad beans or green beans where again the frozen option works just as well.
To make the recipe extra healthy, I’ve used buckwheat spaghetti for extra health benefits. Buckwheat is also gluten-free so is good for those who need to avoid wheat for allergy purposes.
Swapping cream and rich sauces for lighter crème fraiche keeps the recipe on the right side of heart health reducing the fatty acids which can cause problems. I’ve also used a finely ground blend of cashews and water to use instead of the crème fraiche which also works well, especially if you’re looking for a lighter sauce on the waistline.
Buckwheat – a great source of protein
Buckwheat is a very high-quality protein in that it contains eight of the nine essential amino acids. These are amino acids which the body is not able to make itself and so has to obtain from food. Protein is important as it helps rebuilds muscles and supports their recovery after exercise.
Healthy Pasta primavera – health benefits
Peas contain Vitamin K which is important for blood clotting and Vitamin K1 plays an important role in bone health as it converts the inactive form of the bone proteins osteocalcin into its active form. Peas also contain carotenes which are antioxidants and one, in particular, lycopene, is important in protecting against macular degeneration.
Asparagus is low in calories and carbohydrates yet relatively rich in protein adding to the protein hit of this dish. Asparagus is also full of antioxidants and anti-inflammatory properties which adds to the health benefits of this dish.
Pasta Primavera
A healthy spring pasta dish which is packed full of fresh and nutritious vegetables.
- Saucepan and steamer
- Frying pan
- 100g Asparagus Tips
- 100g Peas – fresh or frozen
- 175g Buckwheat spaghetti
- 100g Leeks, cleaned and sliced
- 1 Garlic clove, finely sliced
- 1 tbsp Olive oil
- 100g Crème fraiche
- Parmesan cheese – grated
- Handful of mixed herbs
- Squeeze of lemon juice
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Bring a pan of salted water to the boil. Place the asparagus and peas in a steamer over the boiling water and steam them until just tender. This should take a few minutes. Set the vegetables aside.
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Cook the pasta in the same boiling water according to the packet instructions.
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Add the olive oil to a frying pan and once warmed, fry the leeks gently to soften them. Add the sliced garlic towards the end of the leek cooking time so it does not burn.
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Add the crème fraiche to the leeks and garlic, together with the rest of the steamed vegetables. Add a little of the pasta water to loosen the mixture. Season with black pepper.
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Drain the pasta, add to the vegetables mix and toss through together with the juice of half a lemon. Serve with grated parmesan cheese and a drizzle of olive oil. Garnish with mixed herbs such as parsley and mint.