Mediterranean Diet Pasta with Broccoli

Elevate your weeknight dinner routine with this vibrant Mediterranean Diet Pasta with Broccoli, a wholesome and flavor-packed dish that’s as nutritious as it is satisfying. Featuring tender whole wheat pasta and crisp broccoli florets, this recipe is infused with the bold, aromatic flavors of garlic, red pepper flakes, and freshly squeezed lemon juice. Finished with a drizzle of extra virgin olive oil, a sprinkle of grated Parmesan, and a burst of fresh basil, this light yet hearty pasta is a celebration of Mediterranean cuisine at its finest. Ready in just 35 minutes, this one-pan meal is a perfect choice for a quick, healthy dinner that doesn’t compromise on taste. With its simple yet bold ingredients, this recipe caters to those craving a health-conscious, plant-forward dish bursting with vibrant, zesty flavors. Whether you’re an advocate of the Mediterranean diet or simply love nutrient-packed comfort food, this pasta will quickly become a household favorite.

Nutriscore Rating: 73/100

Prep Time:15 mins

Cook Time:20 mins

Total Time:35 mins

Servings: 4

Ingredients

• 12 ounces whole wheat pasta
• 3 cups broccoli florets
• 4 tablespoons extra virgin olive oil
• 4 cloves garlic, minced
• 0.5 teaspoons red pepper flakes
• 2 tablespoons lemon juice
• 1 teaspoon lemon zest
• 0.5 cup grated Parmesan cheese
• 0.5 teaspoons salt
• 0.5 teaspoons black pepper
• 0.25 cup fresh basil leaves, chopped

Directions

Step 1

Fill a large pot with water and bring it to a boil over high heat. Add a pinch of salt.

Step 2

Once boiling, add the whole wheat pasta and cook according to package instructions until al dente, about 10 minutes.

Step 3

While the pasta is cooking, heat 2 tablespoons of olive oil in a large skillet over medium heat.

Step 4

Add the minced garlic and red pepper flakes to the skillet and sauté for 1-2 minutes until the garlic is fragrant but not browned.

Step 5

Add the broccoli florets to the skillet with the garlic and cook for about 5-7 minutes, stirring occasionally, until the broccoli is tender yet still crisp.

Step 6

Once the pasta is cooked, reserve 1/2 cup of the pasta water and then drain the pasta.

Step 7

Add the drained pasta and reserved pasta water to the skillet with the broccoli, stirring to combine.

Step 8

Drizzle the remaining 2 tablespoons of olive oil, lemon juice, and lemon zest over the pasta and broccoli.

Step 9

Sprinkle with the grated Parmesan cheese, salt, and black pepper. Toss everything together until well-mixed and the cheese has melted into a light sauce.

Step 10

Remove from heat and add the chopped fresh basil leaves. Toss gently to combine.

Step 11

Serve the Mediterranean Diet Pasta with Broccoli hot, garnished with additional Parmesan cheese if desired.

Nutrition Facts

Serving size	(821.7g)

Amount per serving	% Daily Value*
Calories	1172.9

Total Fat 70.3g	0%
Saturated Fat 16.6g	0%
Polyunsaturated Fat 0.0g
Cholesterol 40mg	0%
Sodium 1955.7mg	0%
Total Carbohydrate 112.6g	0%
Dietary Fiber 24.4g	0%
Total Sugars 7.4g
Protein 46.3g	0%

Vitamin D 0IU	0%
Calcium 714.0mg	0%
Iron 9.8mg	0%
Potassium 783.3mg	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: 49.9%

Protein: 14.6%

Carbs: 35.5%