Are you craving a mouthwatering pasta dish that's not just delicious but packed with nutritional powerhouses? Get ready to fall in love with this Healthy Kale Squash Mushroom Pasta – a game-changing recipe that proves healthy eating can be incredibly satisfying and flavorful! In just 30 minutes, you'll create a restaurant-worthy meal that will have your taste buds dancing and your body thanking you for the nutrient-rich ingredients.
Prep Time: 10 mins
Cook Time: 20 mins
Total Time: 30 mins
Cuisine: Italian
Serves: 4 servings
Ingredients
- Pasta, 12 ounces
- Kale, 2 cups, chopped
- Squash, 1 cup, diced
- Mushrooms, 1 cup, sliced
- Olive oil, 2 tablespoons
- Garlic, 2 cloves, minced
- Parmesan cheese, for serving
- Salt, to taste
- Pepper, to taste
Instructions
- Fill a large pot with water and add a pinch of salt. Bring the water to a rolling boil over high heat.
- Add the pasta to the boiling water and cook according to package instructions until al dente, typically 8-10 minutes. Reserve 1/2 cup of pasta water before draining.
- While pasta is cooking, heat olive oil in a large skillet over medium heat. Add minced garlic and sauté for 30-45 seconds until fragrant but not browned.
- Add diced squash to the skillet and cook for 3-4 minutes, stirring occasionally, until it begins to soften.
- Incorporate sliced mushrooms into the skillet and continue cooking for another 2-3 minutes until mushrooms release their moisture and start to brown.
- Add chopped kale to the skillet and sauté for 2 minutes until it wilts and becomes bright green.
- Drain the cooked pasta and add it directly to the skillet with the vegetables. Toss everything together, adding reserved pasta water if needed to create a light sauce.
- Season the pasta with salt and pepper to taste, ensuring all ingredients are well combined and heated through.
- Serve hot, garnishing with freshly grated Parmesan cheese on top.
Tips
- Always reserve some pasta water before draining – this starchy liquid is liquid gold for creating a silky, cohesive sauce that helps bind your ingredients together.
- Don't overcook your vegetables! The key is to maintain their vibrant colors and crisp textures. Sauté them just until they're tender but still retain their nutritional integrity.
- For extra flavor, consider toasting your garlic slightly before adding other ingredients. This brings out a deeper, nuttier taste without burning.
- Use fresh Parmesan and grate it directly over the dish for maximum flavor impact. Pre-grated cheese can't compare to the rich taste of freshly grated cheese.
- If you want to add more protein, consider adding grilled chicken, shrimp, or tofu to make this dish even more substantial and nutritionally balanced.
Nutrition Facts
Calories: 403kcal
Carbohydrates: g
Protein: 13g
Fat: g
Saturated Fat: g
Cholesterol: 0mg
