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Nutritional Info
  • Servings Per Recipe: 4
  • Amount Per Serving
  • Calories: 371.7
  • Total Fat: 12.0 g
  • Cholesterol: 9.9 mg
  • Sodium: 462.6 mg
  • Total Carbs: 55.0 g
  • Dietary Fiber: 13.2 g
  • Protein: 18.6 g

View full nutritional breakdown of Perfect Pasta Primavera calories by ingredient
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Perfect Pasta Primavera

Submitted by: STEPFANIER
Perfect Pasta Primavera

Introduction

This light pasta dish has 2 1/2 servings of vegetables in each portion. This light pasta dish has 2 1/2 servings of vegetables in each portion.
Number of Servings: 4

Ingredients

    3 cups whole wheat pasta
    1 bag frozen artichokes (9 ounces or 1 can)
    1 10-ounce package frozen spinach (or 1 bag fresh)
    2 cups broccoli or asparagus, chopped
    2 cloves garlic, minced
    juice and zest of 2 lemons
    2 T olive oil
    plenty of fresh-ground black pepper
    8 sundried tomatoes, chopped
    3 roasted red peppers, chopped
    1/2 cup parmesan cheese, grated
    1/4 cup shredded fresh basil or chopped flat-leaf parsley

Tips

Serve with grilled chicken breast, sauteed shrimp or portobello mushrooms and a glass of white wine.


Directions

Makes four 1 1/2 cup servings.

Bring a large pot of water to a boil. Add whole-wheat pasta and cook according to package directions.

Meanwhile, in a large, deep skillet, heat olive oil over medium. Add garlic and saute until fragrant, about two minutes. Add artichoke hearts, broccoli and spinach (still frozen is fine) and turn heat to medium high. Cook five minutes, or until vegetables are hot.

Add lemon zest and juice, along with chopped sun-dried tomatoes and roasted peppers. Drain pasta, reserving about a half-cup of cooking water. Immediately add pasta to vegetables. Toss gently, add the parmesan, then season with plenty of fresh-ground black pepper. If pasta is too dry, add the reserved pasta water. Sprinkle with basil or parsley before serving.








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Member Ratings For This Recipe


  • Very Good
    35 of 37 people found this review helpful
    We really liked this! I added 1 boneless skinless chicken breast (cut in bites & sauteed), used fresh instead of roasted red peppers, and forgot the cheese. My hubby & I both declare it a "keeper". - 2/8/09

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  • 16 of 17 people found this review helpful
    Tried this one! Was very light and healthy, not heavy! Thanks - 9/14/09

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  • Incredible!
    14 of 16 people found this review helpful
    I love pasta with veggies. This recipe was fantastic. Thanks for sharing it here on SP. - 6/28/09

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  • 10 of 13 people found this review helpful
    I loved it! But instead I ate it over brown rice for less calories & it's healthier. Next time I think I'll use only 1 lemon versus 2 lemons. I want it to be a little less tart. - 10/12/09

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  • Incredible!
    10 of 11 people found this review helpful
    I used a pint of my canned tomatoes instead of the sundried tomatoes. Fantastic! - 10/4/09

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  • Incredible!
    10 of 10 people found this review helpful
    I just HAD to try this recipe and it was out of this world. I love veggies and pasta, so this was wonderful! Thank you. - 10/4/09

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  • 9 of 9 people found this review helpful
    THIS IS GREAT!!!..i added more garlic and a little crushed red pepper..made it for my grand daugher & a few of her college friends..they raved.. - 12/22/09

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  • Incredible!
    9 of 10 people found this review helpful
    Was just wonderful - thanks for sharing! - 7/30/09

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  • 8 of 9 people found this review helpful
    Love this pasta. I also add mushrooms and either chicken breast pieces or pine nuts for a bit of protein. A little bit of basil pesto adds some nice flavor to finish it off. - 12/22/09

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  • Incredible!
    8 of 8 people found this review helpful
    Love It!!!!!!! Added chicken breast for my meat-loving husband. - 10/3/09

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  • Very Good
    7 of 8 people found this review helpful
    Tried this recipe tonight, and we loved it! I used canned artichoke hearts, as frozen are not available at my market, and fresh baby spinach. I followed the recipe exactly as written, with once exception: I only used one lemon as suggested by another comment, and I put the lemon in last. - 1/30/10

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  • Very Good
    7 of 9 people found this review helpful
    Thanks! My boss gave me artichokes and I had NO clue what to do with the darned things! This was wonderful! :) - 7/29/09

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  • Incredible!
    6 of 6 people found this review helpful
    What a way to get me to eat my veggies! I didn't even feel like I needed the cheese (though it's still awesome with it). - 1/26/10

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  • Incredible!
    6 of 9 people found this review helpful
    A fantastic pasta dish! - 10/3/09

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  • 6 of 7 people found this review helpful
    Was delicious and easy. - 10/3/09

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  • Incredible!
    6 of 16 people found this review helpful
    Sounds very tasty and healthy too! I am definately going to try this recipe! My first try will probably go with the shrimp and 'shrooms! Thanks for sharing! - 7/2/09

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  • Very Good
    5 of 9 people found this review helpful
    This looks wondermost, and I will add in my fresh herbs to give it more punch and nutritional value. I liked the idea of adding protein to it to up the protein factor, and it also is a good VEG dish we need to have once a week or thrice. - 12/22/09

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  • Very Good
    5 of 6 people found this review helpful
    Made this for dinner last night, added grilled chicken breasts. Loved it! I did use a little of the water from the pasta as ours was a bit dry. Try it you'll like it. - 10/23/09

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  • Incredible!
    5 of 7 people found this review helpful
    I love this recipe. I would add pasta seasonings to give it more flavor. - 8/3/09

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  • 5 of 14 people found this review helpful
    Always looking for something different...sounds good... can't wait to try it. - 7/14/09

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  • 4 of 4 people found this review helpful
    Most pastas are 2 oz dry for one serv 210 cal per serv with WW pasta the cal count is less about 180 per serv this recipe calls for 4 oz per serv so that would be 420 cal for white pasta and about 360 cal for WW pasta. Using 2 oz per serv MAY make the cal count correct, but, I did NOT figure it out. - 4/26/10

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  • Incredible!
    4 of 6 people found this review helpful
    I loved this!! I did tweak it a little - asparagus was on sale at my grocerty store this week, so I used that instead of broccoli. Also, I used canned tomatoes instead of the sun dried. And, I used a fresh yellow pepper instead of roasted red. Will definitely make this again. - 3/16/10

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  • Very Good
    4 of 6 people found this review helpful
    My husband and daughter loved this. I left out the broccoli and added shrimp and some fire roasted diced tomatoes. Great choice for a healthier pasta dish. - 12/28/09

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  • Very Good
    4 of 7 people found this review helpful
    This would be good with spiral pasta too. - 11/2/09

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  • Good
    3 of 3 people found this review helpful
    The recipe was so-so. It just made me want Macaroni Grill. - 4/28/10

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  • 3 of 6 people found this review helpful
    This can easily be made gluten free by using brown rice pasta. It sounds great - one of my new recipes to try for the new year! - 12/22/09

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  • 3 of 7 people found this review helpful
    I made this but used spaghetti squash instead of pasta. I had never eaten spaghetti squash before. Wasn't crazy about the texture of it but it went well with the dish. I also added some chicken breast and pasta sauce instead of the lemon juice. It was definitely something I will eat again. - 11/21/09

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  • Incredible!
    3 of 5 people found this review helpful
    really good! Whole family loved it. Great flavor! - 10/6/09

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  • Incredible!
    3 of 7 people found this review helpful
    I LOVE the Recipe - 10/3/09

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  • 3 of 8 people found this review helpful
    This looks really good. I will make this for sure. Thanks for a new idea. - 10/3/09

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  • Very Good
    3 of 7 people found this review helpful
    This is great! - 10/3/09

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  • 3 of 11 people found this review helpful
    will try - 10/3/09

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  • Good
    3 of 5 people found this review helpful
    Hum! I love Pasta. Thanks.
    This is great, - 7/19/09

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  • Incredible!
    3 of 13 people found this review helpful
    Sounds great and thank you for sharing. - 6/28/09

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  • 2 of 2 people found this review helpful
    Lots of great veggies and delicious! - 5/4/10

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  • Very Good
    2 of 4 people found this review helpful
    I made this meatless with fresh baby spinach & canned articoke and served with a side of green beans and the kids ate it right up. It made alot of servings for us though, probably around 6 or 7 servings, about 1- 1.5 Cups each. - 4/30/10

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  • Very Good
    2 of 3 people found this review helpful
    great pasta - 4/24/10

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  • 2 of 3 people found this review helpful
    Skip chicken and artichokes and pasta was great! - 4/24/10

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  • Very Good
    2 of 4 people found this review helpful
    ILIKE - 4/14/10

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  • Very Good
    2 of 3 people found this review helpful
    I really enjoyed it but unfortunately did not pass my family's test. :( - 4/6/10

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  • Very Good
    2 of 3 people found this review helpful
    very good - 4/6/10

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  • 2 of 7 people found this review helpful
    Can't wait to try this. - 3/1/10

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  • Very Good
    2 of 7 people found this review helpful
    Haven't made it yet, but it looks good!! - 12/25/09

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  • Incredible!
    2 of 6 people found this review helpful
    sounds yummy and very healthy. - 12/22/09

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  • Incredible!
    2 of 4 people found this review helpful
    A very nutritious and wholesome dish. Thank you!!! - 12/13/09

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  • 2 of 7 people found this review helpful
    this sounds great - 12/2/09

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  • 2 of 5 people found this review helpful
    excellent - 11/27/09

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  • 2 of 7 people found this review helpful
    Pasta is no where near the 300 calorie mark , for just that tiny pro-portion ! What brand are you buying ! any way this sounds a fab recipe can't wait to try it, i think your calorie information is correct ! :) thanks for posting it x - 10/26/09

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  • 2 of 5 people found this review helpful
    Sounds great. I'd like to lower the carbs somehow though. I was surprised to see how many carbs sun dried tomatoes have - 10/4/09

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  • 2 of 10 people found this review helpful
    Once I saw artichokes listed in this recipe, I stopped reading and had to push "print". I can't wait to try it!! - 10/3/09

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  • Incredible!
    2 of 7 people found this review helpful
    I have been looking for veggie recipes...this one sounds delicious! - 10/3/09

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  • 2 of 6 people found this review helpful
    This recipe is great - 7/18/09

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  • 2 of 10 people found this review helpful
    Thanks for the recipe...sounds great :) - 7/16/09

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  • 2 of 12 people found this review helpful
    Can't wait to try it. Sounds Yummy - 7/1/09

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  • Incredible!
    1 of 1 people found this review helpful
    I luv this, recipe it sounds just perfect. - 5/15/13

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  • Very Good
    1 of 3 people found this review helpful
    My hubby doesn't care for pastas, but this one pass so far@ - 5/20/10

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  • Incredible!
    1 of 2 people found this review helpful
    very good pasta - 5/11/10

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  • Bad
    1 of 3 people found this review helpful
    I did not like this at all. I can't put my finger on it, but I just did not like the taste. - 5/5/10

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  • Very Good
    1 of 3 people found this review helpful
    my pickiest child loved this meal!! it was easy to make but not cheap to buy!! I BBQ chicken and the red peppers. it gave them a great deal of flavor. I chopped the chicken into strips and added to the dish just prior to adding the pasta - 4/27/10

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  • 1 of 3 people found this review helpful
    This is a staple in our house! - 3/22/10

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  • Very Good
    1 of 6 people found this review helpful
    This is my kind of food! - 3/4/10

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  • 1 of 5 people found this review helpful
    Sounds great, can't wait to try it!! - 2/4/10

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  • 1 of 6 people found this review helpful
    I'm going to try this recipe, my husband will love this - 1/30/10

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  • Incredible!
    1 of 5 people found this review helpful
    Very yummy! - 1/30/10

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  • 1 of 6 people found this review helpful
    looks very tempting. I'll try it this weekend - 1/27/10

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  • 1 of 7 people found this review helpful
    Sounds great, but I'm not a fan of pre-packaged WW pasta, so I will make my own fresh pasta instead w/ ww flour. Should be awesome! - 1/23/10

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  • 1 of 7 people found this review helpful
    can't wait to try this one! - 1/21/10

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  • 1 of 7 people found this review helpful
    i love this, going to make it tomorrow for sure. - 1/18/10

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  • 1 of 6 people found this review helpful
    Looks fab and will try tonite ~ THX! - 1/14/10

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  • Incredible!
    1 of 6 people found this review helpful
    My mouth is watering just thinking about making and serving this up after Christmas. - 12/24/09

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  • Incredible!
    1 of 6 people found this review helpful
    Sounds really good. Love my carbs. - 12/23/09

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  • Good
    1 of 6 people found this review helpful
    Love pasta, thanx. - 12/23/09

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  • 1 of 5 people found this review helpful
    This is the first recipe that has peaked my interest in a loooong time. Sounds like a keeper to me. I bet one could substitute different veggies as well. How about some asparagus in place of artichokes? I am going to try this one for sure regardless of the nutrition info. My kind of food. - 12/22/09

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  • Very Good
    1 of 5 people found this review helpful
    I'll forward to my daughter right away. She'll love it. One could add fennel also. - 12/22/09

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  • 1 of 7 people found this review helpful
    Sounds good I am going to try it - 12/22/09

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  • Very Good
    1 of 7 people found this review helpful
    Yummy! Sounds so yummy! We love pasta! Thanks! - 12/22/09

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  • 1 of 7 people found this review helpful
    Can't wait to try this! Yummy... - 12/22/09

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  • 1 of 7 people found this review helpful
    Will try soon. - 12/8/09

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  • Very Good
    1 of 5 people found this review helpful
    Give me a good pasta dish any day, love it. - 11/2/09

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  • I enjoyed making this recipe, I added 2 oz of lightly seasoned thin sliced chicken breast cut up into strips, and strips of fresh green pepper instead of the roasted red pepper, and omitted the artichokes. It was excellent! Definitely a keeper. - 5/17/13

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  • A tasty way to work lots of veggies into a satisfying meal. I never feel deprived when I'm having pasta. - 5/15/13

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  • This is a fantastic dish! - 5/15/13

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  • This sounds terrific and quick to make. Perfect for those hectic nights. Would be good the next day for lunch as well! - 5/15/13

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  • Cant wait to try it. - 5/15/13

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  • This was REALLY good & very easy. My only complaint is that there's not enough lemon! The lemon adds such a nice brightness to dishes like these, but I couldn't hardly taste it. I'd also add more garlic. I didn't use parmesan on most of mine and served it w/ Eden kamut-quinoa twist pasta - awesome! - 1/9/13

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  • Really good, but I used fresh tomatoes instead of sun dried tomatoes, and the roasted peppers were yellow and red. I added chiffonade of fresh basil, as well. Super tasty with a nice lemony zing! - 8/24/12

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  • I really love this! As a college student, I make this on the weekend sometimes and It allows me to have yummy and healthy lunches for a few school days! It's easy and super delicious ! =0 - 3/11/12

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  • Very tasty. My kids didn't like the lemon taste though. I used just one very large lemon. I didn't have sundried tomatoes and didn't want to pay the local small grocery store price, so chopped up an tomato and added a small can of tomato paste. I will make again! - 10/19/11

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  • I loved this super healthy pasta.
    I added more of all veggies and a whole box of pasta and ate it all week. Everyone ate it, have made it twice this month!!yum - 6/23/11

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  • I didn't have broccoli at home and I added onions and mushrooms. Served grilled chicken breast with it. Awesome! I saved some of the veggie mixture to make omelets in the morning. - 6/18/11

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  • Sounds great! - 6/17/11

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  • Good Stuff.. - 6/16/11

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  • Delicious! - 6/15/11

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  • I used on 6oz pasta, 1Tbsp EVOO, 1 garlic clove. This was sufficient. The servings are humongous. I would say 5 main and 8 side dish. I added some Perfect Pinch Veg Seasonings. I will experiment with different seasonings next time. Would work with about any veggies--asparagus, zucchini, etc - 6/14/11

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  • Best pasta ever. Added two more cloves of garlic, because we love it. - 6/14/11

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  • I added a pesto sauce blend to the pasta. Loved the spinach in it with the peppers. also added frozen peas. - 6/13/11

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  • Sounds good, but I'm sorry to say I don't like artichokes. I was wondering if anyone can give me any other vegatable ideals to replace the artichokes? - 6/11/11

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  • Terrific meal for the summer. Light but filling. The next time I'll add black olives. Yummy. - 6/11/11

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  • they thing I don't like is the spinach! - 6/11/11

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  • I usually just switch off when it comes to artichokes - but this recipe, I'm printing it out and going to give it a try. - 6/11/11

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