How nutritious and delicious is pasta?!
I’m a big fan of this classic Italian staple, so we’ve created three pasta recipes that celebrate their incredible versatility. Each dish is a vibrant mix of flavors, colors and textures, packed with nutritious protein to keep you satisfied and energized throughout the day.
Whether you want to create a quick dinner in the evening or prepare meals for your work lunches, these recipes are designed for ease and enjoyment.
With just a few simple ingredients and a nutritious protein option, you can turn your pasta into a healthy and filling meal – and your lunch break on a trip to Italy!
Good appetite!
Jess H
1. Feta, Pumpkin & Capsicum Pasta
Who could forget the viral trend of baked feta pasta? We’ve mixed things up with our own twist – grilled feta cheese, delicious pumpkin and zesty bell pepper (packed with vitamin C!). This is a quick and easy weeknight recipe, baked on a tray and tossed in a beautiful creamy pasta sauce. Serve as is with fresh pasta or add protein of your choice!
Cooking time: 45, Serves: 3
Ingredients:
- 250g (8.8oz) pumpkin, peeled & chopped
- 250g (8.8oz) red pepper, seeded & coarsely chopped
- 1 block of feta cheese
- 3 cloves of garlic, skins still on
- 3 tablespoons of extra virgin olive oil
- Black pepper
- 1 teaspoon dried oregano
- 250 g pasta of choice, we used rigatoni
- 1 cup pasta water
To serve:
- Grated parmesan
- Sliced basil leaves
- Chili flakes, optional
Method:
Preheat the oven to 200°C or 395°FA.
Put the feta cheese, pumpkin, red pepper and garlic in a pan. Pour the extra virgin olive oil on top and season with salt and pepper and dried oregano. Add the garlic cloves to the dish.
Bake in the preheated oven for 40 minutes or until the vegetables are cooked.
While the vegetables are cooking, prepare the pasta according to the instructions on the package. Be sure to reserve 1 cup of the pasta water to add to your sauce.
Once the vegetables are cooked, transfer them to a blender or food processor. Add the reserved pasta water and a little olive oil. Blend until smooth and creamy. Season to taste with sea salt and freshly ground black pepper.
Place the freshly cooked pasta in a large bowl and pour the sauce over the top. Finish with some freshly grated Parmesan, chopped basil leaves and chilli flakes, if using.
2. Pasta with broccoli pesto
Enjoy our nutrient-dense pesto pasta, flavored! Our vibrant version combines immune-boosting broccoli with a fresh basil pesto for a dose of antioxidants and healthy fats. We used the whole pesto mixture for a well-coated pasta, however you can choose to use half and freeze the rest for another day. Serve as is or gently toss in your favorite protein.
Cooking time: 20, Serves: 3-4
Ingredients:
- 1 bunch basil, 2 cups packed leaves, about 35 g
- ⅓ cup (45 g) toasted pine nuts
- ½ cup (40 g) grated parmesan
- 2 cloves garlic, peeled
- ⅓ cup extra virgin olive oil
- 300g (10.5oz) pasta of your choice
- 1 head of broccoli, florets cut into cubes
- 1 cup reserved pasta water
To serve:
- 1 lemon
- Chili flakes
Method:
To make the pesto, combine the basil leaves, pine nuts, grated parmesan cheese, garlic cloves and extra virgin olive oil in the bowl of a food processor. Add a pinch of sea salt and some black pepper and whisk until the pesto comes together.
Cook the pasta according to package directions. When the pasta has cooked for 2 minutes, add the broccoli florets to the pot. Just before draining, remove 1 cup starchy pasta water and set aside.
Drain the pasta and broccoli and transfer to a serving bowl. Add the pesto and half of the reserved pasta water. Use tongs to toss the pasta and toss it evenly with the pesto. You can add a little more pasta water if needed.
Squeeze the lemon juice over the top and garnish with extra grated Parmesan, black pepper, a pinch of sea salt and chilli flakes, if using.
3. One Pan Creamy Salmon Risoni
This creamy pasta dish is the definition of comfort food, while also being extremely nutritious. When cooked, risoni has a risotto-like texture. We paired it with salmon for those omega fats, lemon, green vegetables, capers and some cream cheese. The best part? You only need one dish! For a vegetarian option, just skip the salmon.
Cooking time: 25, Serves: 2-3
Ingredients:
- 2 tablespoons of extra virgin olive oil
- 300g (10.5oz) salmon, boneless and skinless, 2 small fillets
- 1 diced leek
- 2 cloves of garlic, finely chopped
- 1/8 bunch parsley, leaves picked & stems chopped
- 1 cup risoni, also called orzo
- 3 cups (750 ml) vegetable stock
- ½ head of broccoli, florets chopped
- ¾ cup frozen peas, blanched in hot water
- 3 tablespoons cream cheese, replace with dairy-free coconut cream
- 1 lemon, juice and zest
To serve:
Method:
Heat 1 tablespoon extra virgin olive oil in a non-stick skillet over medium-high heat. Season the salmon on both sides with sea salt and black pepper. Cook for 5 minutes on one side before flipping and cooking for 3-4 minutes on the other side. Remove from the pan and cover to keep warm. Cooking time will depend on the size of your salmon fillets.
Add the remaining olive oil to the pan along with the leek, garlic and chopped parsley. Sauté for 3-4 minutes or until the leeks soften and begin to caramelize.
Add the rizzoni and vegetable stock to the pan. Bring to a boil and then lower the heat to a simmer for 5 minutes. Then add the broccoli and frozen peas and simmer for a further 5 minutes or until the risoni is cooked through.
Remove from heat and mix with cream cheese and lemon juice. Add the salmon back to the pan and peel. Garnish with lemon zest, capers and parsley leaves.
