Light, Colorful, Effortless Pasta Primavera
Vibrant Veggies Take Center Stage in this Italian-American Classic
Jul 27, 2009
Sort of like Mom’s chicken soup, recipes for homemade pasta primavera are as numerous and varied as the households in which they are cooked. It seems every cook has found her own personal spin to put on the meal, but the singularly most important element of the dish remains the same: a kaleidoscope of fresh, crisp, seasonal vegetables.
Though primavera – Italian for springtime – would seem to imply a seasonal cutoff on preparing this delicious and healthy meal, don’t be deterred from trying it out later in the year as well. While spring offers bright capsicums (sweet bell peppers of any color) and juicy, lycopene-rich tomatoes, summertime gardens abound with zucchini and potassium-laden eggplants, with the farmers’ markets of autumn offering low-calorie snap peas and crunchy carrots, a cup of which offers more than 600% of the recommended daily allowance of vitamin A.
A Word on Antioxidants
The vitamins, minerals, and antioxidants found in fresh (and frozen) vegetables play a vital role in strengthening and protecting the body at the most fundamental level. Not only do they promote healthy cell growth and proper function, but they also do battle against free radicals (caused by smoking, pollution, sun exposure, and even simple respiration) which bring about such unwanted evils as aging and cancer.
Remember that the most effective protection against cancer and degenerative diseases is the consumption of copious amounts of delicious vegetables, fruits, beans, whole grains, and seaweeds.
Simple Pasta Primavera
- 1 zucchini, cut in half moons
- 1 yellow bell pepper, diced or julienned
- 1 carrot, shredded
- 3 grape tomatoes, cut into wedges
- 3 cloves garlic, peeled and minced
- 2 oil-packed sun-dried tomatoes, diced
- 2 T. olive oil (or oil from oil-packed sun-dried tomatoes)
- 1 package spaghetti, penne, or farfalle
- 5-7 leaves fresh basil
- Freshly ground black pepper
Directions:
- Begin by bringing a pot of salted water to a boil. It is said the Italians believe their pasta water should carry a taste of the ocean, so add more than just a pinch of that sea salt.
- While waiting for the water to boil, wash and prepare the vegetables. Depending on the shape of the pasta (short or long), cut the bell pepper accordingly. Other vegetables can be cut as indicated.
- When the water comes to a boil, add pasta and cook, uncovered, until soft but not soggy. Drain, and let sit without rinsing.
- In a large saucepan, heat oil and add garlic, stirring 1-2 minutes and being careful not to let it burn. If the garlic burns, throw it away, clean the pan, and try again. The bitter taste of burned garlic will negatively affect the rest of the dish.
- When garlic is mostly golden-brown, add bell peppers and cook, stirring, for 2 minutes. Then, add zucchini and carrots, continuing to stir. If pan seems too dry, add ¼ c. water and allow the steam to diffuse and further cook the vegetable mixture.
- When bell peppers and zucchini are mostly cooked, but still brightly colored (and definitely before they become mushy), remove from heat and add tomato wedges.
- In large bowl, combine vegetables, drained pasta, diced sun-dried tomatoes, and chopped or hand-torn fresh basil.
- Season with pepper or salt if necessary, and get ready to let your tastebuds sing!
The secret to making an outstanding pasta primavera is to let the vegetables – attractively cut and lightly sautéed – steal the spotlight. The salt from the pasta boiling water should be sufficient for seasoning, with the addition of some fresh-ground pepper or a few leaves of aromatic basil scattered over the pasta. Eschew heavier flavored sauces of a tomato or cream base, as the fresh, crisp, beautifully colored vegetables will make the tastebuds jump up and down and call for an encore.
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