Cruciferous vegetables, like broccoli and cauliflower, are popular for being both nutritious and tasty. This dish uses broccoli, a vegetable that originated in Italy more than 2,000 years ago. Broccoli is low in calories, nutrient dense, and considered by many to be a superfood. Oddly enough, in spite of this long pedigree, broccoli only started selling in the US in the early 20th century. But there is no doubting its popularity. In this post I’ll show you how to make delicious Italian pasta and broccoli. It’s a match made in culinary heaven.
And guess what? As a part of another easy homestyle Italian dish, pasta and broccoli can be ready for the table in no time! This dish is so good I actually crave it if too much time goes by without having it. Fortunately, pasta and broccoli is so easy to make that anytime I want it, it’s only minutes away.
Pasta And Broccoli, Oh So Good
Since broccoli has such a strong flavor profile, you needn’t worry much about dressing it up with other ingredients to enhance the flavor. It’s not necessary, and this dish just uses garlic and extra virgin olive oil. But having said that, you’d be hard-pressed to find something better than cheese to add to this dish. Any strong flavored cheese will pair well with this meal. You can try cheddar for that classic (and more American) broccoli mac and cheese taste or for an Italian authenticity, Parmigiano or Pecorino Romano are excellent choices. My preference is the wonderfully sharp taste of Pecorino Romano sprinkled across the top of a full plate of pasta and broccoli. Are you ready to learn how to make delicious Italian pasta and broccoli? Well then, here we go.
Here’s How to Make Delicious Italian Pasta and Broccoli
Like many homestyle Italian dishes, Pasta and Broccoli is flexible. That means you can change up ingredients, add some, switch up the way you make it, and it will still come out great if you keep to the basic steps. Here is a simple, fast version, and the one we use:
Ingredients:
- 1 pound of pasta (we use spaghetti, but you can use any that you prefer)
- 2 cups of frozen broccoli florets
- 3 cloves of garlic
- 3 tablespoons of olive oil
- Salt and pepper to taste
- Crushed red pepper (optional)
- Grated parmesan cheese or Pecorino Romano cheese or Cheddar cheese, whatever is your preference. (Cheese is optional)
Instructions:
- Begin by boiling a large pot of salted water. Once boiling, add the frozen broccoli florets and cook for 3-5 minutes until they are tender but still slightly crisp. Once cooked, drain any excess water and set the broccoli aside but keep the water in the pot for the next step (you can use a slotted spoon to remove the broccoli from the water).
- Use the same pot of boiling water to cook the pasta according to package instructions (we almost always use spaghetti, but you can use any pasta or even low carb alternatives to traditional pasta).
- While the pasta cooks, heat the olive oil in a large skillet over medium heat. Add the minced garlic and sauté for 1-2 minutes until fragrant.
- Add the cooked broccoli florets to the skillet with the garlic and olive oil, and toss to combine. Cook for an additional 1-2 minutes until everything is heated through and well combined.
- Once the pasta is cooked, drain it and add it to the skillet with the broccoli and garlic. Toss everything together to combine and coat with the olive oil and garlic.
- Season with salt and pepper, and optional crushed red pepper to taste, and serve with grated parmesan cheese on top (or other cheese if desired).
As a general guideline, this recipe should make approximately 4-6 servings. In total, it should take around 15-20 minutes of active cooking time and 5-10 minutes of prep time (total time 20 – 30 minutes, not including the time it takes to bring the water to a boil, approximately an additional 6-10 minutes depending on your stove’s heat level).
Here’s the nutritional information for one serving of this pasta and broccoli recipe based on approximate values (assuming 6 servings in total):
- Calories: 416
- Total Fat: 12g
- Saturated Fat: 2g
- Cholesterol: 0mg
- Sodium: 216mg
- Total Carbohydrates: 67g
- Dietary Fiber: 5g
- Sugars: 3g
- Protein: 14g
Alternative Ingredients and Cooking Methods for Italian Pasta and Broccoli
Here are some options for low carb alternatives to pasta:
- Zucchini noodles (also known as “zoodles”)
- Spaghetti squash
- Shirataki noodles (made from konjac root)
- Kelp noodles
- Spiralized carrots or sweet potatoes
And here are some alternative ways to cook frozen broccoli for this recipe if you prefer not to boil the broccoli:
- Roasting: Toss the frozen broccoli florets with olive oil, salt, and pepper, and roast in a 400°F oven for 15-20 minutes, until tender and slightly browned.
- Sautéing: Heat a large skillet over medium-high heat and add the frozen broccoli. Sauté for 5-7 minutes, stirring occasionally, until the broccoli is tender and slightly browned.
- Microwaving: Place the frozen broccoli florets in a microwave-safe dish and add a splash of water. Cover the dish with a lid or microwave-safe plastic wrap and microwave for 2-3 minutes, stirring once, until the broccoli is tender. Drain any excess water before adding to the skillet with the pasta.
If you prefer not using frozen broccoli and instead you want to use fresh broccoli, then wash and chop two heads of broccoli into small florets before proceeding with step one (cooking time should be nearly the same).
Try this pasta and broccoli recipe and let us know what you think in the comments!