Creamy Broccoli Pasta – Healthy Dinner Under 400 Calories
A quick, healthy broccoli pasta recipe made with garlic, olive oil, and blended broccoli for a naturally creamy, plant-based sauce. Simple, nourishing, and ready in under 30 minutes.
Ingredients:
- Prep Time: 10 minutes
- Cook Time: 15 minutes
- Total Time: 25 minutes
- Yield: 4 servings 1x
Ingredients
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12 oz pasta (fusilli, penne, or orecchiette)
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3 cups broccoli florets (fresh or frozen)
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3–4 garlic cloves, minced
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3 tbsp olive oil
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½ cup reserved pasta water
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2 tbsp nutritional yeast or grated parmesan (optional)
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Salt and black pepper, to taste
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Red pepper flakes (optional)
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Zest and juice of ½ lemon (optional)
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2 tbsp chopped parsley or basil (optional)
Instructions
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Boil pasta in salted water. Add broccoli during the last 5 minutes. Cook until broccoli is very tender. Reserve 1 cup pasta water. Drain.
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Mash broccoli with a fork or blend for smoother texture.
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In a skillet, heat olive oil and sauté garlic until golden. Add red pepper flakes if using.
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Combine garlic oil with pasta and broccoli. Add reserved water gradually until creamy.
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Season with salt, pepper, lemon juice, and top with cheese or herbs if desired.
Notes
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Use whole wheat or gluten-free pasta as needed.
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Add chickpeas or tofu for extra protein.
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Blending broccoli makes a smooth, kid-friendly sauce.