Pasta and Vegetable Medley

Pasta and Vegetable Medley Recipe - A Delicious Vegetarian Dish from Italy

Region / culture: Italy | Preparation time: 10 minutes | Cooking time: 15 minutes | Servings: 4 |

Vegetarian diet

Introduction

This Pasta and Vegetable Medley recipe is a delicious and nutritious dish that is perfect for a quick and easy weeknight meal. Packed with fresh vegetables and flavorful seasonings, this dish is sure to become a family favorite.

History

This recipe is a modern twist on traditional pasta primavera, which originated in Italy in the 1970s. Pasta primavera typically consists of pasta tossed with a variety of fresh spring vegetables and a light sauce. This version adds a few extra vegetables and a flavorful garlic and green onion sauce for a delicious twist on the classic dish.

Ingredients

8 oz (227 g) of Atkins Quick Quisine™ pasta cuts, preferably spaghetti
0.25 lb (113 g) of thin asparagus, cut into 1 inch pieces
0.25 lb (113 g) of green beans, cut into 1 inch pieces
0.25 cup of zucchini, cut into 0.25 inch strips (approximately 1 small zucchini)
0.25 cup of button mushrooms, sliced (approximately 2 large mushrooms)
0.25 cup of red bell pepper, cut into 0.25 inch strips (approximately 0.25 of a medium pepper)
0.25 cup of extra-virgin olive oil
0.33 cup of green onions, chopped (approximately 2 green onions)
1 tsp of chopped garlic
0.5 tsp of salt
0.25 tsp of freshly ground pepper
2 tbsp of fresh parsley, chopped

How to prepare

For the sauce: In a small saucepan over medium-high heat, cook the oil, green onions, and garlic until the garlic begins to color, about 1 minute.
Set the sauce aside.
Prepare the spaghetti according to the package directions.
Add the asparagus, green beans, zucchini, mushrooms, and red pepper to the pasta water during the last 4 minutes of cooking time.
Drain the pasta and vegetables and return them to the pot.
Turn the heat down to low and toss the pasta and vegetables with the sauce.
Cook to heat through, about 1 minute.
Serve immediately.

Variations

Add in some cherry tomatoes or roasted red peppers for extra flavor.
Top with grated Parmesan cheese or a sprinkle of red pepper flakes for a kick of heat.
Use different types of pasta such as penne or fusilli for a fun twist.

Cooking Tips & Tricks

Be sure to cook the vegetables until they are just tender, as overcooking can result in mushy vegetables.

- Feel free to customize this recipe with your favorite vegetables or add in some protein such as grilled chicken or shrimp.

- For a lighter version, you can use whole wheat or gluten-free pasta in place of traditional spaghetti.

Serving Suggestions

This Pasta and Vegetable Medley can be served as a main dish or as a side dish alongside grilled chicken or fish. It pairs well with a crisp green salad or a side of garlic bread.

Cooking Techniques

Be sure to cook the pasta al dente, as it will continue to cook slightly when tossed with the vegetables and sauce.

- Toss the pasta and vegetables gently to avoid breaking up the vegetables.

Ingredient Substitutions

Feel free to swap out the vegetables in this recipe for your favorites such as broccoli, bell peppers, or spinach.

- You can use any type of oil in place of olive oil, such as avocado oil or vegetable oil.

Make Ahead Tips

This dish can be made ahead of time and stored in an airtight container in the refrigerator for up to 3 days. Simply reheat in the microwave or on the stovetop before serving.

Presentation Ideas

Garnish this Pasta and Vegetable Medley with a sprinkle of fresh parsley or basil for a pop of color. Serve in a large pasta bowl or on individual plates for a beautiful presentation.

Pairing Recommendations

This dish pairs well with a crisp white wine such as Pinot Grigio or Sauvignon Blanc. For a non-alcoholic option, try serving with sparkling water with a splash of lemon.

Storage and Reheating Instructions

Store any leftovers in an airtight container in the refrigerator for up to 3 days. Reheat in the microwave or on the stovetop until heated through.

Nutrition Information

Calories per serving

This recipe contains approximately 300 calories per serving.

Carbohydrates

This recipe contains approximately 35 grams of carbohydrates per serving.

Fats

This recipe contains approximately 14 grams of fat per serving.

Proteins

This recipe contains approximately 6 grams of protein per serving.

Vitamins and minerals

This recipe is rich in vitamins and minerals, including vitamin C, vitamin A, and potassium from the variety of vegetables used.

Alergens

This recipe contains gluten from the pasta. It may also contain allergens such as garlic and onions.

Summary

This Pasta and Vegetable Medley is a well-balanced dish that provides a good mix of carbohydrates, fats, proteins, and essential vitamins and minerals.

Summary

This Pasta and Vegetable Medley is a delicious and nutritious dish that is perfect for a quick and easy weeknight meal. Packed with fresh vegetables and flavorful seasonings, this dish is sure to become a family favorite. Enjoy!

How did I get this recipe?

The first time I saw this recipe, I was immediately drawn to it. It was a sunny afternoon and I was visiting my dear friend Maria in her cozy kitchen. As soon as I walked in, I could smell the delicious aroma of garlic and tomatoes wafting through the air.

Maria was bustling around the kitchen, chopping vegetables and boiling pasta with a sense of ease and grace that only comes from years of experience. I watched in awe as she effortlessly transformed a handful of simple ingredients into a mouthwatering dish that looked like it had been prepared by a gourmet chef.

Curious, I asked Maria what she was making and she smiled, handing me a spoon to taste the sauce. It was a perfect blend of sweet tomatoes, fragrant herbs, and just the right amount of garlic. I couldn't help but ask for the recipe.

Maria laughed and said, "Oh, this old thing? It's just a Pasta and Vegetable Medley that I learned from my grandmother back in Italy. It's a family favorite and I'm happy to pass it on to you."

I eagerly jotted down the ingredients and instructions as Maria explained them to me. She told me that the key to a good Pasta and Vegetable Medley is to use the freshest ingredients possible and to let the flavors meld together slowly over low heat.

That evening, I couldn't wait to try out the recipe in my own kitchen. I gathered all the ingredients and set to work, following Maria's instructions to the letter. As I chopped vegetables and simmered the sauce, I could feel a sense of connection to my friend and her family history.

When the dish was finally ready, I sat down to savor the first bite. The flavors exploded in my mouth, each bite a perfect balance of sweet, savory, and tangy. I couldn't believe that I had made something so delicious all on my own.

From that day on, Pasta and Vegetable Medley became a staple in my cooking repertoire. I made it for family gatherings, dinner parties, and whenever I needed a comforting meal to lift my spirits. Each time I prepared it, I felt a sense of gratitude towards Maria for sharing her family recipe with me.

Over the years, I've made a few tweaks to the recipe here and there, adding a pinch of this or a dash of that to make it my own. But the essence of the dish remains the same - a celebration of simple, wholesome ingredients that come together to create something truly magical.

As I look back on that sunny afternoon in Maria's kitchen, I realize that recipes are more than just a list of ingredients and instructions. They are a connection to our past, a way to honor our heritage, and a way to share love and nourishment with those we hold dear.

So the next time you find yourself drawn to a recipe, don't hesitate to give it a try. You never know what delicious discoveries await you in the kitchen. And who knows, maybe someday you'll pass on that recipe to a loved one, just as Maria did for me.