Low Sodium Pasta with Peas

Elevate your weeknight meals with this vibrant and heart-healthy Low Sodium Pasta with Peas. Featuring the nutty goodness of whole wheat pasta, this recipe combines tender, sweet peas with a zesty twist of lemon and a fragrant medley of fresh basil and mint. A quick garlic-infused olive oil sauté creates a light, flavorful base, while optional red pepper flakes add a subtle kick. Perfectly adaptable, it can be served as-is for a low-sodium diet or finished with a sprinkle of Parmesan for extra richness. Ready in just 30 minutes, this easy one-skillet meal is a fresh, wholesome way to enjoy pasta without compromising on flavor. Ideal for vegetarians, and loaded with bold, seasonal herbs, it’s a nutritious dish you'll want to make again and again.

Nutriscore Rating: 79/100

Prep Time:10 mins

Cook Time:20 mins

Total Time:30 mins

Servings: 4

Ingredients

• 300 grams whole wheat pasta
• 2 tablespoons olive oil
• 2 garlic cloves, minced
• 1 cup frozen peas
• 1 lemon, zested and juiced
• 0.5 cup fresh basil leaves, chopped
• 0.25 cup fresh mint leaves, chopped
• 0.25 teaspoon black pepper, freshly ground
• 0.25 teaspoon red pepper flakes (optional)
• 0.25 cup grated Parmesan cheese (optional)
• 0 water

Directions

Step 1

Bring a large pot of water to a boil. Add the whole wheat pasta and cook according to package instructions until al dente, usually about 9-11 minutes.

Step 2

While the pasta is cooking, heat the olive oil in a large non-stick skillet over medium heat.

Step 3

Add the minced garlic to the skillet and sauté for about 1-2 minutes until fragrant, being careful not to burn it.

Step 4

Add the frozen peas to the skillet and cook for 3-4 minutes until they are heated through and tender.

Step 5

Once the pasta is cooked, reserve 1 cup of the pasta cooking water and then drain the pasta.

Step 6

Add the drained pasta to the skillet with the peas. Toss to combine and add lemon zest, lemon juice, chopped basil, and chopped mint leaves.

Step 7

Pour in a little reserved pasta water to help create a light sauce that coats the pasta, adding more if needed.

Step 8

Season with freshly ground black pepper and red pepper flakes, if using. Toss everything together until well combined and heated through.

Step 9

Serve immediately, garnished with additional basil or mint leaves if desired. Sprinkle with grated Parmesan cheese if not strictly low sodium.

Nutrition Facts

Serving size	(1033.2g)

Amount per serving	% Daily Value*
Calories	1094.0

Total Fat 47.9g	0%
Saturated Fat 15.6g	0%
Polyunsaturated Fat 2.7g
Cholesterol 47.6mg	0%
Sodium 945.4mg	0%
Total Carbohydrate 124.2g	0%
Dietary Fiber 31.1g	0%
Total Sugars 16.5g
Protein 53.9g	0%

Vitamin D 0IU	0%
Calcium 1088.4mg	0%
Iron 17.3mg	0%
Potassium 1670.9mg	0%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 37.7%

Protein: 18.9%

Carbs: 43.4%