Food & Nutrition
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Healthy Pasta Primavera Recipe

pasta dinner

Making a creamy pasta primavera recipe that’s tasty and contains zero dairy is easier than you think. And anyone whose lactose intolerant or vegan will surely appreciate your effort.

And the best part about this creamy pasta primavera recipe is that you can customize it with whatever’s in your fridge or what you’re in the mood to eat.

Prep Work

I always start by prepping my ingredients ahead of time. It sounds simple, but you’d be surprised how many people don’t do this and end up having to scramble at the last minute. I once heard the saying, “The food tastes better when I’m relaxed,” and I believe it. When you’re frantic, you’re more likely to forget ingredients, skip steps or simply rush everything.

For this creamy pasta primavera recipe, you start by steaming half a head of cauliflower as opposed to boiling it means you likely throw nutrients and minerals out with the water. Puree the steamed head in a blender or food processor with a splash of water. I added some fresh black pepper and sea salt for flavor since this is the base of your “cream” sauce.

For extra creaminess, pre-soak some cashews overnight and add them to your cauliflower blend with the result is a creamy, silky sauce with a hit of protein.

Low and Slow

In a separate pan, warm up a drizzle of olive oil and gently stir the garlic for about a minute on medium low heat. This is crucial because if you go full throttle and turn the heat up high, you’ll end up with acrid, scorched garlic that will make your entire dish taste bitter. Add your sliced radicchio to the gently cooked garlic (next time, I’m adding another clove of garlic!) and saut√©.

Not a fan of the mildly bitter radicchio? Sub in chopped green beans, asparagus, broccoli florets or carrot matchsticks. Use whatever you like in this creamy pasta primavera recipe. If you like it, that’s all that counts. Oh, and I used gluten-free fusilli pasta because it’s what I had on hand, but the recipe calls for farfalle. Don’t be scared to use what you’ve got!

Next, add the apple cider vinegar and scrape up any extra garlic stuck to the pan, then throw in the peas and chopped parsley. Finally, combine with the pureed cauliflower, and season with salt and pepper (for some extra kick, add a dash of Italian hot chili flakes). I you’re not vegan or lactose intolerant, freshly grated Parmesan tops off this dish.

My five-year-old declared this “too good” and my husband ate seconds. I’d say this recipe was a midweek hit that took under 30 minutes to make.

Mary Luz Mejia

Mary Luz Mejia

Mary Luz Mejia is a NATJA nominated freelance food/travel journalist, Gemini-nominated former food TV producer and food communications professional. When not on the road, you’ll find her testing and developing recipes or in front of her laptop. You can read some of her work here and follow her culinary escapades @MaryLuzOnFood.

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Mary Luz Mejia

Mary Luz Mejia is a NATJA nominated freelance food/travel journalist, Gemini-nominated former food TV producer and food communications professional. When not on the road, you’ll find her testing and developing recipes or in front of her laptop. You can read some of her work here and follow her culinary escapades @MaryLuzOnFood.

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