Farfalle with peas and broccoli

Farfalle with Peas and Broccoli – a Delicious and Healthy Dish

Do you dream of a meal full of color and flavor? I invite you to discover our recipe for farfalle with peas and broccoli, an easy-to-make dish that will not only delight your taste buds but also provide a substantial nutritional boost. This recipe is perfect for quick lunches or light dinners, and the combination of pasta with vegetables will give you a burst of energy and vitality.

Preparation time: 10 minutes
Cooking time: 20 minutes
Total time: 30 minutes
Servings: 4

Ingredients:
- 400 g farfalle
- 200 g peas (fresh or frozen)
- 500 g broccoli
- salt
- ground black pepper
- olive oil (optional)
- grated parmesan or cheese (optional)
- sour cream and garlic dressing (optional)

Let’s talk a bit about farfalle. This pasta, also known as “butterflies,” is distinguished by its unique shape that holds sauces and flavors, making it perfect for dishes with vegetables or creamy sauces. Peas and broccoli are highly nutritious vegetables, rich in vitamins and minerals, and their combination adds extra texture and flavor to our dish.

Step by step:

1. Cooking the pasta: Start by bringing a large pot of water to a boil. Add a tablespoon of salt and a splash of olive oil to prevent the pasta from sticking. Once the water is boiling, add the farfalle and cook according to the package instructions, usually between 8 and 12 minutes. Be sure to check them to cook al dente, so they have a pleasant texture.

2. Preparing the vegetables: In another pot, bring water to a boil. When it starts boiling, add the peas and broccoli florets. Blanch them for 4-5 minutes until they become tender but still crunchy. This process helps retain the vibrant color and nutrients.

3. Assembling the dish: Once the pasta is cooked, drain it and rinse it under cold water to stop the cooking process. In a large bowl, combine the pasta with the peas and broccoli. Add salt and pepper to taste, mixing well to distribute the flavors.

4. Finishing and serving: Here’s where creativity comes in! You can add a splash of extra virgin olive oil for extra flavor, or sprinkle grated parmesan or cheese for a decadent touch. If you like a creamy dressing, a mixture of sour cream with garlic will transform this dish into a delicacy.

5. Serving: Serve the farfalle with peas and broccoli warm, possibly garnished with a few fresh basil leaves or a splash of lemon juice to add a contrast of freshness.

Helpful tips:
- If you want a heartier meal, you can add cubes of chicken or fried tofu.
- This dish can also be served cold, making it ideal for picnics or summer meals.
- Try to use fresh seasonal vegetables for a more intense flavor and increased nutritional benefits.

Nutritional benefits:
Farfalle is a good source of carbohydrates, providing energy throughout the day. Peas are rich in protein and fiber, which help maintain healthy digestion, while broccoli is a superfood packed with antioxidants and essential vitamins like C and K.

Frequently asked questions:
1. Can I use whole grain pasta? Absolutely! Whole grain pasta adds extra fiber and nutrients.
2. What other vegetables can I use? You can add carrots, bell peppers, or zucchini, depending on your preferences.
3. How can I make the recipe spicier? Add chili flakes or Italian spices for a touch of heat.

This recipe for farfalle with peas and broccoli is not just a delicious meal but also an opportunity to experiment in the kitchen. Whether you prepare it for a family dinner or a festive meal, it will surely impress with its taste and presentation. So put on your apron and let’s cook! Don’t forget to share your impressions of this dish. Enjoy!