Broccoli Pasta with Garlic, Pine Nuts & Chili
This 20-minute broccoli pasta recipe is both super tasty and super healthy. It is inspired by a wonderful broccoli rabe pasta I once ate on the Amalfi Coast in Italy. This is my number one favorite broccoli recipe and I serve it again and again for summer lunches or as a warm side dish. It has a deep garlicky nuttiness with plenty of healthy green crunch and freshness from the chili and basil.
In Southern Italy, they make this with broccoli rabe which has smaller florets and more tender long steams than traditional broccoli. I usually make it with broccolini, which is a hybrid of Chinese broccoli and is the most similar but regular broccoli works just as well as long as you cut the florets down to bite-size and thinly slice the thick stem. I never waste the broccoli stem as it takes great! You can use any pasta but I like to use orecchiette or ear-shaped pasta, preferably from Rummo or De Cecco. I like this pasta with lashings of parmesan cheese, and I am very particular about buying real parmigiano reggiano.
Broccoli Pasta with Garlic, Pine Nuts & Chili
Ingredients
- 2 large heads of broccoli or equivalent in broccolini
- 300g Pasta, ideally orcchiette
- 2 cloves garlic, crushed with salt
- Large bunch of basil leaves, torn
- Handful of grated parmesan cheese
- 1 chili pepper, chopped and deseeded
- 50g pinenuts
- Olive oil
Instructions
Ingredients
2 large heads of broccoli or equivalent in broccolini
300g Pasta, ideally orcchiette
2 cloves garlic, crushed with salt
Large bunch of basil leaves, torn
Handful of grated parmesan cheese
1 chili pepper, chopped and deseeded
50g pinenuts
Olive oil
Method
Put the pasta on to cook
Prepare the broccoli by separating the florets from the stalks. Slice the stalks and put the florets aside.
Gently fry the stalk slices with some olive oil in a large pan. Season, and add the garlic, making sure that it does not burn.
Add the broccoli florets to the pasta for the last 2 minutes of cooking.
Transfer the florets and pasta to the pan with the stalks, keeping a cupful of cooking water aside.
Toss in the grated parmesan, basil, chili and pine nuts and add enough cooking water to keep the pasta loose but not swimming.
Season and serve immediately
Frequently Asked Questions
1. What is broccoli pasta made of?
Broccoli pasta is a delicious and nutritious dish that typically combines pasta, broccoli, and a flavorful sauce. The sauce can vary widely, but often includes ingredients like garlic, olive oil, red pepper flakes, and lemon zest. Some recipes also call for the addition of pine nuts, Parmesan cheese, or other herbs and spices. The pasta can be any type, but orecchiette or other short pasta shapes are popular choices.
2. Is broccoli pasta good for you?
Yes, broccoli pasta is a great choice for a healthy meal. Broccoli is packed with vitamins, minerals, and fiber, making it a nutrient-dense food. Pasta, when made with whole wheat flour, is also a good source of fiber and complex carbohydrates. The combination of these two ingredients, along with the added flavorings, creates a delicious and nutritious dish.
3. What makes broccoli taste better?
A few simple tricks can elevate the flavor of broccoli. Roasting broccoli brings out its natural sweetness and adds a crispy texture. Adding a squeeze of lemon juice or a drizzle of olive oil can brighten the flavor. Tossing broccoli with garlic and red pepper flakes can add a savory, spicy kick. And, of course, pairing broccoli with a creamy sauce or a flavorful pasta dish can make it even more delicious.
4. What can I add to pasta to make it more interesting?
There are countless ways to add flavor and texture to pasta. Some popular additions include:
Vegetables: Roasted vegetables like broccoli, zucchini, or bell peppers can add color and nutrients.
Herbs and Spices: Fresh herbs like basil, oregano, and thyme can elevate the flavor profile. Red pepper flakes, garlic, and onion can add spice and depth.
Cheese: Parmesan cheese, ricotta cheese, or goat cheese can add richness and creaminess.
Proteins: Grilled chicken, shrimp, or tofu can add protein and flavor.
Sauces: Creamy sauces like Alfredo or pesto can make pasta more indulgent.
5. What are the pros and cons of broccoli?
Pros:
Nutrient-dense: Packed with vitamins, minerals, and fiber.
Low in calories: A great choice for weight management.
Antioxidant-rich: Helps protect cells from damage.
Digestive health: High in fiber, which promotes gut health.
Cons:
Gas and bloating: Some people may experience digestive issues after eating broccoli.
Interacts with certain medications: Broccoli can interfere with blood-thinning medications.
6. What is the unhealthiest pasta dish?
While pasta can be a healthy part of a balanced diet, certain pasta dishes can be high in calories, fat, and sodium. For example, pasta dishes with creamy sauces, heavy amounts of cheese, and processed meats can be less healthy. It's best to choose whole wheat pasta, use moderate amounts of cheese and oil, and add plenty of vegetables to your pasta dishes.
7. Is broccoli good or bad for gut health?
Broccoli is generally considered good for gut health. It's a great source of fiber, which promotes healthy digestion and helps maintain a balanced gut microbiome. However, some people may experience digestive issues like gas and bloating after eating broccoli. If you're sensitive to fiber, you may want to cook broccoli to soften it and reduce the fiber content.
8. Can you eat too much broccoli?
While broccoli is a nutritious food, it's possible to eat too much of it. Excessive consumption of fiber can lead to digestive issues like gas and bloating. It's important to balance your intake of broccoli with other foods to ensure a well-rounded diet.
9. Is broccoli good for high blood pressure?
Yes, broccoli is good for people with high blood pressure. It's a good source of potassium, which can help lower blood pressure. Additionally, broccoli contains compounds that may help relax blood vessels and improve blood flow.
10. How long does broccoli pasta last in the fridge?
Broccoli pasta typically lasts in the refrigerator for 3-4 days when stored properly. To store it, let it cool completely, then transfer it to an airtight container.
11. Why is veggie pasta healthy?
Veggie pasta is a great way to add more vegetables to your diet. Vegetables are packed with vitamins, minerals, and fiber, which are essential for good health. Veggie pasta is also a lower-calorie and lower-carbohydrate option compared to traditional pasta.
12. Can you eat broccoli raw?
Yes, you can eat broccoli raw. Raw broccoli has a slightly bitter taste and a crunchy texture. It can be enjoyed in salads, as a snack, or as a side dish. However, cooking broccoli can help to soften it and make it easier to digest.