Pasta is one of the most popular foods worldwide. Eating pasta in a healthy way is an excellent choice to meet the body’s nutritional needs while enjoying its delicious taste. Pasta can be prepared in various ways to satisfy all tastes. That’s why we present to you healthy pasta recipes you’ll love.
The Health benefits of pasta
Pasta is an excellent source of complex carbohydrates, which are essential for providing energy to the body. It also contains dietary fiber, which plays a crucial role in improving digestive health. Whole grain pasta is particularly rich in essential vitamins and minerals.
By combining pasta with a variety of healthy ingredients such as fresh vegetables, nuts, seeds, and plant- or animal-based proteins, its nutritional value is significantly enhanced.
Healthy pasta recipes
Here are some healthy pasta recipes you can try and enjoy delicious, nutritious dishes.
Spicy tofu tomato pasta
For this recipe, you need 250g protein pasta (lentil or chickpea), 200g tofu (cubed), 2 minced garlic cloves, 1 cup diced tomatoes, 2 tbsp olive oil, 1 tsp chili or paprika, salt, and pepper.
Boil the pasta and drain it. Heat olive oil in a pan, add garlic and tofu, and stir until the tofu turns golden. Add the tomatoes, chili, salt, and pepper, and let the mixture simmer on low heat for 10 minutes. Mix the pasta well with the sauce.
Spicy pesto pasta with nuts
Prepare 250g whole wheat pasta, 1/2 cup fresh basil, 1/4 cup roasted nuts (almonds or pine nuts), 2 minced garlic cloves, 1/4 cup olive oil, 1 tsp chili or hot pepper.
Boil the pasta and drain it. Blend basil, garlic, olive oil, chili, and nuts until smooth. Mix the pasta with the pesto sauce and garnish with roasted nuts.
Healthy pasta recipes | Vegetable curry pasta
Prepare 250g lentil or oat pasta, 1 cup grated carrots, 1 cup peas, 2 tbsp olive oil, 1 cup coconut milk, 1 tbsp curry powder, 2 minced garlic cloves, salt, and pepper.
Boil the pasta and drain it. Heat olive oil in a pan, add garlic and carrots, and stir until softened. Add peas, coconut milk, and curry powder, and simmer for 5 minutes. Mix the pasta with the sauce.
Peanut butter vegetable pasta
You need 250g lentil pasta, 1 cup mixed vegetables (carrots, peppers, broccoli), 2 tbsp peanut butter, 1 tsp grated ginger, 1 tsp soy sauce, 1 tbsp olive oil.
Boil the pasta and drain it. Heat olive oil in a pan, add the vegetables, and stir for 5 minutes. Mix peanut butter, soy sauce, and ginger until smooth, then combine the pasta with the vegetables and sauce.
Healthy pasta recipes | Leafy greens pasta with olive oil
Prepare 250g whole grain pasta, 1/4 cup roasted nuts, 2 cups chopped spinach or kale, 2 minced garlic cloves, 1/4 cup olive oil.
Boil the pasta and drain it. Heat olive oil in a pan, add garlic, and stir until golden. Add the leafy greens and stir until wilted. Combine the pasta with the mixture and garnish with roasted nuts.
Pumpkin rosemary pasta
For this recipe, prepare 250g whole grain pasta, 2 tbsp olive oil, 1 cup cooked mashed pumpkin, 1 tsp fresh or dried rosemary, 1/2 cup almond milk, salt, and pepper.
Boil the pasta and drain it. Heat olive oil in a pan, add pumpkin, almond milk, and rosemary. Simmer for 5 minutes, then mix the pasta with the sauce.
Mushroom spinach pasta
You need 250g whole wheat pasta, 1 tbsp olive oil, 1 cup fresh sliced mushrooms, 2 cups fresh spinach, 2 minced garlic cloves, 1/2 cup vegetable broth.
Boil the pasta and drain it. Heat olive oil in a pan, add garlic and mushrooms, and stir for 5 minutes. Add spinach and broth, cook until spinach wilts, and mix with the pasta.
Healthy pasta recipes | Avocado lemon garlic pasta
Prepare 250g whole grain pasta, 1 tbsp olive oil, 1 ripe avocado, 2 minced garlic cloves, 2 tbsp lemon juice, 1/4 cup fresh basil.
Boil the pasta and drain it. Blend avocado, garlic, lemon juice, basil, and olive oil until creamy. Mix the pasta with the sauce and season with salt and pepper to taste.
Spicy shrimp pasta
Ingredients include 250g oat or whole wheat pasta, 1 cup mashed tomatoes, 200g peeled shrimp, 2 minced garlic cloves, 1 tsp paprika, 1 tsp chili, 1 tbsp olive oil.
Boil the pasta and drain it. Heat olive oil in a pan, add garlic and shrimp, and stir until cooked. Add mashed tomatoes, paprika, chili, and salt. Cook for 5 minutes, then mix with the pasta.
Zucchini cream pasta
For this recipe, prepare 250g lentil or chickpea pasta, 2 cups sliced zucchini, 1/2 cup plant-based cream, 1 tsp dried thyme, 2 tbsp olive oil, 2 minced garlic cloves.
Boil the pasta and set it aside. Heat olive oil in a pan, add garlic and zucchini, and stir until softened. Add cream, thyme, salt, and pepper, and simmer for 3 minutes. Mix with the pasta.
Healthy pasta recipes | Grilled chicken broccoli pasta
To make this recipe,you need 250g whole wheat pasta, 2 tbsp olive oil, 2 grilled chicken breasts (sliced), 1/4 cup grated Parmesan cheese, 1 cup steamed broccoli, 2 minced garlic cloves.
Boil the pasta and set it aside.
Heat olive oil in a pan, add garlic, and stir for 1 minute. Add chicken slices and broccoli, stir for 3 minutes, then combine with the pasta. Sprinkle Parmesan cheese on top.
Spinach pesto pasta
Prepare 250g whole wheat or lentil pasta, 2 tbsp roasted pine nuts, 2 cups fresh spinach, 1/4 cup olive oil, 1/2 cup fresh basil, 2 minced garlic cloves, 1/4 cup grated Parmesan cheese.
Boil the pasta, drain it, and set it aside. Blend basil, spinach, pine nuts, garlic, olive oil, and Parmesan until smooth. Mix the pasta with the pesto sauce and garnish with extra pine nuts.
Now, you can try the healthy pasta recipes we’ve shared and enjoy delicious, healthy pasta dishes that help you maintain a balanced diet.