Savoury farfalle and linguine with spinach pesto

Pasta is always a welcome meal option whether you're eating alone or cooking for a group. Containing an extra boost of healthy vegetables and remarkably tasty, these two simple-to-make recipes are deliciously satisfying.

This recipe uses peas to add muscle-building protein and B vitamins for energy. Pair it with a simple salad for a delicious and healthy meal everyone will enjoy.

Preparation time: 10 minutes
Cooking time: 15 minutes
Serves: 4

Ingredients

• 250 g (1/2 lb.) farfalle
• 15 ml (1 tbsp.) olive oil
• 15 ml (1 tbsp.) butter or margarine
• 250 ml (1 c.) finely chopped onion
• 3 cloves garlic, crushed
• 2 g (1/2 tsp.) dried oregano
• 1 g (1/4 tsp.) dried marjoram
• 20 ml (1 1/2 tbsp.) all-purpose flour
• 250 ml (1 c.) low-sodium chicken or vegetable stock
• 250 ml (1 c.) fresh or frozen green peas
• 150 ml (2/3 c.) sun-dried tomato halves, thinly sliced
• 100 ml (1/3 c.) grated Parmesan cheese

Cooking instructions

1. Cook the pasta in a large saucepan filled with lightly salted boiling water until al dente, following package directions.
2. Heat the oil and butter in a large non-stick frying pan over medium heat. Add onion, garlic, oregano and marjoram. Sauté until the onion is softened, or about five minutes. Stir in flour until thoroughly combined. Whisk in the stock.
3. Heat, stirring, until thickened, or two to three minutes. Stir in peas and sun-dried tomato. Cook just until peas are tender, or about five minutes. Remove from heat. Stir in 45 ml (3 tbsp.) Parmesan.
4. Drain pasta, reserving 125 ml (1/2 c.) of the cooking water.
5. Toss the pasta with vegetable mixture and reserved water. Sprinkle with the remaining Parmesan.

Nutritional value

Each serving contains 380 calories; 16 g protein; 10 g fat (including 4 g saturated fat); 60 g carbohydrates (including 6 g fibre), 13 mg cholesterol and 647 mg sodium.

This sensational recipe packs the nutritional power of spinach into every bite!

Preparation time: 15 minutes
Cooking time: 12 minutes
Serves: 8

Ingredients

• 500 g (1 lb.) linguine
• 750 ml (3 c.) baby spinach leaves, tough stems removed
• 125 ml (1/2 c.) basil leaves
• 3 cloves garlic
• 45 ml (3 tbsp.) walnuts
• 45 ml (3 tbsp.) olive oil
• 75 ml (1/3 c.) freshly squeezed lemon juice
• 3 ml (3/4 tsp.) salt
• 2 ml (1/2 tsp.) black pepper
• 2 medium red peppers, seeded and diced
• 4 plum tomatoes, diced
• 50 ml (1/4 c.) grated Parmesan cheese.

Cooking instructions

1. Cook pasta in a large saucepan filled with lightly salted boiling water until al dente, following package instructions.
2. For the pesto, combine spinach, basil, garlic and walnuts in a food processor. Process until finely chopped. With the machine running, add olive oil, lemon juice, salt and pepper. Process until smooth.
3. Drain the pasta and transfer it to a large serving bowl. Add spinach pesto, pepper and tomato. Toss gently to combine, then sprinkle with the Parmesan.

Nutritional value

Each serving contains 300 calories; 10 g protein; 8 g fat (including 2 g saturated fat); 48 g carbohydrates (including 3 g fibre), 2 mg cholesterol and 420 mg sodium.

Pasta is a dinner staple for good reason: it's both easy to prepare and extremely delicious. These recipes will elevate your pasta even further, creating dishes that are both nutritious and even more flavourful than traditional pasta fare.