Pasta Primavera

Image courtesy of Michelle Meiklejohn via FreeDigitalPhotos.netThis pasta is a great way to add greens to your meals. It contains zucchini but you can replace it with any of your favourite vegetables. Use whole wheat pasta instead of regular pasta, this will add fibre to your diet. Check the nutrition facts panel (on the right) for detailed nutrition information, the daily value numbers in red indicates that the recipe has high amount of nutrient that you need to be cautious of (fat, sodium or cholesterol), and the green indicates that this recipe has a healthy amount of the ingredients you need. Use the table to keep track of your daily intake of calories, nutrients and vitamins and ensure you check the serving size on the panel to compare. This recipe contains 3 food groups – vegetables (two servings), grains, and dairy (0.5 serving).


1 medium       OnionPasta Primavera Nutrition Fact
1 large           Bell pepper, sliced
1 medium       Zucchini, thinly sliced
3 cloves         Garlic, minced
1/2 cup          Stock or water (or dry white wine)
1/2 tsp           Black pepper powder
1/2 tsp           Salt
1 pound         Whole-wheat Macaroni (penne)
1 1/2 cups     Peas
1/2 cup         Fresh mint leaves, chopped
3/4 cup         Feta cheese, crumbled
1.5 Tbsp       Olive oil

 Servings: 8


  1. Fry onion and salt in olive oil and cook until golden brown, 3 to 5 minutes.
  2. Add bell pepper and zucchini to the onion. Cook until the vegetables are just beginning to soften, 3 minutes.
  3. Stir in garlic and continue cooking until fragrant, 1 minute more.
  4. Stir in stock/water (or wine) and pepper; simmer until most of the water has evaporated, 1 to 2 minutes.
  5. Meanwhile, cook macaroni in boiling water according to the package directions, until tender. Drain, reserving 1/2 cup of the cooking liquid. Return the pasta to the pot.
  6. Stir the reserved cooking liquid and the vegetables into the pasta along with the remaining 1 tablespoon oil, peas, mint and feta.

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