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Easy High Protein Pasta Primavera - Weeknight Comfort With a Nutritious Twist

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Prep Time 10 minutes
Cook Time 20 minutes
Total Time 30 minutes
Servings: 4 servings
Ingredients Method

Ingredients
  

  • 8 ounces high-protein pasta (chickpea, lentil, or protein-enriched wheat)
  • 1 tablespoon olive oil
  • 1 small yellow onion, thinly sliced
  • 3 cloves garlic, minced
  • 1 cup broccoli florets, small bite-size pieces
  • 1 small zucchini, halved lengthwise and sliced
  • 1 red bell pepper, thin strips
  • 1 cup cherry tomatoes, halved
  • 1 cup peas (frozen is fine; no need to thaw)
  • 1/2 teaspoon kosher salt, plus more to taste
  • 1/2 teaspoon black pepper
  • 1/2 teaspoon red pepper flakes (optional)
  • 1/2 lemon, zested and juiced
  • 1/2 cup low-fat cottage cheese
  • 1/2 cup plain 2% Greek yogurt
  • 1/4 cup grated Parmesan or Pecorino Romano, plus more for serving
  • 1/4 cup fresh basil, roughly chopped
  • 1/4 cup pasta cooking water, reserved

Method
 

  1. Boil the pasta. Bring a large pot of salted water to a boil. Cook the high-protein pasta until just al dente, 1–2 minutes less than the package suggests. Reserve 1/2 cup of the pasta water, then drain.
  2. Prep the sauce base. In a blender, combine cottage cheese, Greek yogurt, Parmesan, lemon zest, and 2 tablespoons of the hot pasta water. Blend until smooth and creamy. Set aside.
  3. Sauté the aromatics. Heat olive oil in a large skillet over medium. Add onion and a pinch of salt. Cook 3–4 minutes until softened. Stir in garlic and cook 30 seconds until fragrant.
  4. Cook the sturdy veggies. Add broccoli and bell pepper to the skillet. Season with salt, black pepper, and red pepper flakes if using. Cook 3–4 minutes, stirring occasionally, until they start to soften but still have some bite.
  5. Add quick-cooking veggies. Stir in zucchini and peas. Cook 2–3 minutes more. Toss in cherry tomatoes and cook just until they begin to slump, about 1 minute.
  6. Combine with pasta. Add the drained pasta to the skillet. Pour in the blended sauce and 2–3 tablespoons of reserved pasta water. Toss over low heat until the sauce coats everything and looks glossy, 1–2 minutes. Do not let it boil or the yogurt can separate.
  7. Finish and balance. Squeeze in the lemon juice to taste. Add basil and a little more Parmesan. Adjust salt and pepper. If the sauce seems thick, loosen with another splash of pasta water.
  8. Serve. Plate hot and garnish with extra basil, Parmesan, and a drizzle of olive oil if you like.