Broccoli Pasta: Quick, Creamy, & Healthy (One-Pot Option!)
This nutritious broccoli pasta creates a naturally creamy sauce by mashing tender broccoli with starchy pasta water and olive oil. Ready in 25 minutes, this family-friendly recipe transforms simple ingredients into a satisfying weeknight meal that's both comforting and packed with vegetables. Perfect for busy families seeking healthy comfort food.
Equipment
- Large Dutch oven or heavy-bottomed pot
- Slotted spoon
- Fork for mashing
- Fine mesh strainer
- Large serving bowl
- Measuring cups and spoons
- Sharp knife
- Cutting board
Ingredients
For the Broccoli Base:
- 1 large head fresh broccoli 680-720g, cut into uniform florets
- 2 tablespoons kosher salt for cooking water
- 6 cups filtered water
For the Pasta & Sauce:
- 12 ounces whole grain penne pasta or orecchiette
- 4 tablespoons extra virgin olive oil
- 4 large garlic cloves minced fine
- 1/2 teaspoon red pepper flakes optional
- 3/4 cup freshly grated Parmigiano-Reggiano cheese
- 2 tablespoons fresh lemon juice
- 1 teaspoon fresh lemon zest
- Freshly ground black pepper to taste
- 2 tablespoons fresh Italian parsley chopped
Instructions
- Prepare the foundation (Minutes 0-3): Fill a large Dutch oven with 6 cups water and 2 tablespoons kosher salt. Bring to vigorous boil over high heat. While heating, cut broccoli into uniform 1-inch florets. Mince garlic and set aside.
- Cook the broccoli (Minutes 4-8): Add broccoli florets to boiling salted water. Cook exactly 5 minutes until tender but still bright green. Using slotted spoon, transfer broccoli to large serving bowl. Reserve this cooking liquid.
- Cook the pasta (Minutes 9-15): Return reserved broccoli water to boil. Add pasta and cook according to package directions minus 1 minute. While pasta cooks, roughly mash half the broccoli with fork, leaving some chunks for texture. Reserve 1.5 cups pasta water before draining.
- Create the sauce (Minutes 16-20): In same Dutch oven, heat olive oil over medium heat. Add minced garlic and red pepper flakes, cooking 60 seconds until fragrant. Add mashed and whole broccoli back to pot. Toss with drained pasta and 1/2 cup reserved pasta water.
- Finish and serve (Minutes 21-25): Remove from heat, add Parmesan, lemon juice, and zest. Adjust consistency with additional pasta water as needed. Season with black pepper and additional salt if needed. Garnish with fresh parsley and serve immediately with extra Parmesan on the side.
Notes
- Fresh vs. Frozen Broccoli: Fresh broccoli provides superior texture for mashing and better color retention. If using frozen, reduce cooking time to 2-3 minutes.
- Pasta Shape Selection: Short, sturdy shapes with ridges or curves hold the chunky broccoli sauce better than smooth varieties.
- Olive Oil Quality: Use high-quality extra virgin olive oil as this recipe showcases its flavor.
- Parmesan Considerations: Freshly grated Parmigiano-Reggiano melts better and provides superior flavor compared to pre-grated cheese.
- Storage: Keep leftovers up to 4 days in refrigerator. Reheat with 2-3 tablespoons water or broth to restore creamy texture.
- Make-Ahead: Components can be prepped separately and assembled just before serving.
Nutrition
Nutrition Facts
Broccoli Pasta: Quick, Creamy, & Healthy (One-Pot Option!)
Amount per Serving
Calories
385
% Daily Value*
* Percent Daily Values are based on a 2000 calorie diet.
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