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Pasta with Broccoli, Sundried Tomatoes and Roasted Peppers

This pasta dish is full of flavor with or without the anchovies. So, even if you are not particularly fond of them you will find this dish very tasty and simple with healthy ingredients that are easily stored in your pantry.

Prep and Cook Time: 30 minutes

Ingredients:
2 cups uncooked whole wheat penne pasta
2 cups broccoli florets
½ medium sized onion finely minced
4 cloves garlic, chopped
¼ cup chopped Kalamata olives
*6 sundried tomatoes soaked in ½ cup hot water, softened and chopped (save water)
pinch red pepper flakes
*¼ cup chopped prepared roasted red bell peppers
2 TBS olive oil
salt and cracked black pepper to taste
* optional 1 can anchovies, chopped
*optional Chevre goat cheese for garnish

Directions:


  1. Bring lightly salted water to a boil in a medium pot. Prepare broccoli florets and chop rest of ingredients.
  2. When water comes to a boil add pasta and cook for 15 minutes. After 15 minutes add broccoli florets to same water with pasta and continue to cook both for another 3 to 4 minutes. Strain in colander and toss with olive oil.
  3. While pasta is cooking, Healthy Sauté onion in medium sauté pan over medium low heat for about 5 minutes stirring frequently. Add garlic and continue to sauté for another minute. Add ½ cup of sundried tomato water and rest of ingredients. Simmer over medium low heat.
  4. After you have drained and tossed pasta and broccoli with olive oil, add to rest of ingredients and toss all together. If desired, toss at end with a little goat cheese.

    Serves 4

    For optimum flavor and nutrition serve with:
    Notes:

    • * Use sundried tomatoes that are dried without being packed in oil.
    • * You can buy good quality roasted red bell peppers in a jar that will save you time in preparing this dish. If you have the time and don't mind it is easy to roast under the broiler and does not need to be oiled. Simply place under broiler and let blister turning to all sides. Let set in a bowl covered for a few minutes and peel.

Healthy Cooking Tips:

Nutritional Profile

Introduction to Recipe Rating System Chart

The following chart shows the nutrients for which this recipe is either an excellent, very good or good source. Next to the nutrient name you will find the following information: the amount of the nutrient that is included in the noted serving of this recipe; the %Daily Value (DV) that that amount represents (similar to other information presented in the website, this DV is calculated for a 25-50 year old healthy woman); the nutrient density rating; and, the recipe's World's Healthiest Foods Rating. Underneath the chart is a table that summarizes how the ratings were devised. Read more about our Food and Recipe Rating System.

 

Pasta with Broccoli, Sundried Tomatoes and Roasted Peppers
1.00 serving
333.66 calories
Nutrient Amount %DV Nutrient
Density
World's Healthiest
Foods Rating
vitamin K 74.03 mcg 92.5 5.0 excellent
vitamin C 49.44 mg 82.4 4.4 excellent
vitamin B1 (thiamin) 0.53 mg 35.3 1.9 good
folate 140.28 mcg 35.1 1.9 good
vitamin A 1617.12 IU 32.3 1.7 good
World's Healthiest
Foods Rating
Rule
excellent DV>=75% OR Density>=7.6 AND DV>=10%
very good DV>=50% OR Density>=3.4 AND DV>=5%
good DV>=25% OR Density>=1.5 AND DV>=2.5%

In Depth Nutritional Profile for Pasta with Broccoli, Sundried Tomatoes and Roasted Peppers

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