Garlic chili pasta with cauliflower
Enjoy a flavor-packed meal with our Garlic Chili Pasta featuring tender cauliflower, whole-wheat pasta, and aromatic spices. Tossed in olive oil and vegetable broth, garnished with fresh parsley and crunchy pine nuts, and enhanced with a touch of nutritional yeast, this dish is a savory delight perfect for a wholesome dinner. Ready in under 30 minutes, it's a delicious, nourishing option for any night of the week.
- 14 Mar 2024
- Cook time 25 min
- Prep time 5 min
- 4 Servings
- 12 Ingredients
Garlic chili pasta with cauliflower is a delightful and flavorful dish perfect for those looking to enjoy a healthy yet savory meal. With the aromatic combination of garlic, red pepper, and fresh parsley, this recipe brings together simple ingredients to create a satisfying dinner option that is both nutritious and delicious.
Ingredients:
Instructions:
- Preheat your oven to 400°F (200°C).
- Cut the cauliflower into bite-sized florets.
- Toss the cauliflower florets with 1-2 tablespoons of olive oil, a pinch of salt, and the red pepper flakes.
- Spread the cauliflower on a baking sheet lined with parchment paper and roast for 25-30 minutes, until golden and tender.
- Bring a large pot of salted water to a boil.
- Add the whole-wheat pasta and cook according to package instructions until al dente.
- Drain the pasta, reserving about 1 cup of the pasta cooking water.
- In a large pan over medium heat, add the remaining olive oil.
- Add the minced garlic and sauté for 2-3 minutes until fragrant and slightly golden.
- Pour in the vegetable broth and bring to a simmer.
- Add the roasted cauliflower to the pan and toss to combine.
- Add the cooked pasta to the pan with the cauliflower and toss to coat.
- If the mixture seems dry, add a little of the reserved pasta cooking water until you reach your desired consistency.
- Stir in the nutritional yeast, chopped fresh parsley, and season with extra salt and black pepper to taste.
- Dish out the pasta onto plates.
- Sprinkle with toasted pine nuts and additional parsley for garnish.
- Serve warm and enjoy!
Tips:
- Ensure that the cauliflower is cut into bite-sized florets to allow for even cooking.
- For a more intense flavor, roast the cauliflower florets in the oven until they are slightly charred before mixing with the pasta.
- Toast the pine nuts in a dry skillet over medium heat until golden brown to enhance their nutty flavor.
- Reserve some of the pasta cooking water to adjust the consistency of the sauce if needed.
- Feel free to adjust the amount of red pepper to your spice preference.
Congratulations! You’ve successfully prepared a delectable garlic chili pasta with cauliflower. This dish not only pleases the palate with its rich flavors and delightful textures but also provides a nutritious meal that's perfect for any time of the day. Share this healthy dish with your loved ones and enjoy the wonderful flavors together.
| Nutrition Facts | |
|---|---|
| Serving Size | 300 grams |
| Energy | |
| Calories 210kcal | 8% |
| Protein | |
| Protein 11g | 7% |
| Carbohydrates | |
| Carbohydrates 36g | 10% |
| Fiber 7g | 18% |
| Sugar 2.78g | 3% |
| Fat | |
| Fat 18g | 22% |
| Saturated 2.51g | 8% |
| Cholesterol 0.00mg | - |
| Vitamins | |
| Vitamin A 22ug | 3% |
| Choline 40mg | 8% |
| Vitamin B1 1.04mg | 87% |
| Vitamin B2 0.47mg | 36% |
| Vitamin B3 6mg | 40% |
| Vitamin B6 0.38mg | 23% |
| Vitamin B9 240ug | 59% |
| Vitamin B12 0.01ug | 0% |
| Vitamin C 36mg | 39% |
| Vitamin E 0.67mg | 4% |
| Vitamin K 45ug | 38% |
| Minerals | |
| Calcium, Ca 44mg | 3% |
| Copper, Cu 0.33mg | 0% |
| Iron, Fe 2.41mg | 22% |
| Magnesium, Mg 77mg | 18% |
| Phosphorus, P 220mg | 18% |
| Potassium, K 430mg | 13% |
| Selenium, Se 33ug | 59% |
| Sodium, Na 570mg | 38% |
| Zinc, Zn 2.30mg | 21% |
| Water | |
| Water 240g | - |
| * Percent Daily Values are based on a 2500 calorie diet. Your daily values may be higher or lower depending on your calorie needs. | |
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