Pasta Primavera

Prima vera pasta is a beautiful combination of pasta and vegetables. New Africa/Shutterstock

By Linda Gassenheimer From Tribune News Service

This is a light meal of pasta and fresh vegetables.

Substitute any fresh vegetables you might have on hand and use this recipe as a blueprint for quantities.

Helpful Hints

• Any type of whole wheat pasta can be used.
• 2 crushed garlic cloves can be used instead of minced garlic.

Countdown

• Place water for pasta onto boil.
• Saute vegetables in a skillet.
• When water comes to a boil, add the pasta.
• Toast the walnuts.
• Assemble the dish.

Shopping List

To buy: 1 package whole wheat linguine, 1 red onion, 1 jar minced garlic, 1 red bell pepper, 1 container sliced button mushrooms, 2 plum tomatoes, 1 small package walnuts, 1 bunch scallions, 1 bunch fresh basil and 1 piece Parmesan cheese.

Staples: olive oil, salt and black peppercorns.

Pasta Primavera

Serves 2

• 4 ounces whole wheat linguine
• 2 tablespoons olive oil
• 1/4 cup diced red onion
• 1 teaspoon minced garlic
• 1 cup sliced red bell pepper
• 1 cup sliced button mushrooms
• 2 plum tomatoes, cut into 1 to 2-inch pieces (3/4-cups)
• 1/2 cup walnuts
• 3 scallions, sliced
• 1/2 cup basil leaves, torn into small pieces
• 1/4 teaspoon salt
• 1/4 teaspoon freshly ground black pepper
• 1/4 cup grated Parmesan cheese

Bring a large saucepan filled with 3 to 4 quarts water to a boil. Stir in the linguine. Cook 8 minutes or until the pasta is tender but still firm. Add 2 tablespoons pasta water to a large bowl. Drain pasta and add to the bowl and toss with the water.

Meanwhile, heat oil in a large skillet and add the onion, garlic, red bell pepper, mushrooms and tomatoes. Saute 5 minutes.

Place walnuts in a toaster oven or under a broiler for 2 to 3 minutes. Do not let them burn.

Add the pasta to the skillet and toss well. Add the scallions, basil leaves and salt and pepper. Toss to combine. Serve on 2 dinner plates and sprinkle with Parmesan cheese and toasted walnuts.

Per serving: Total Calories 615, Total Fat 37.0 g, Saturated Fat 4.9 g, Monounsaturated Fat 12.3 g, Sodium 488 mg, Cholesterol 8 mg, Total Carbohydrate 58.4 g, Fiber 10.8 g, Sugars 8.1 g, Protein 21.5 g, Potassium 936 mg, Phosphorus 501 mg

Exchanges: 2 1/2 starch, 1/2 carbohydrate, 2 nonstarchy vegetable, 1 high-fat protein, 5 fat

From “Mix ‘n’ Match Meals in Minutes for People with Diabetes” by Linda Gassenheimer, published by the American Diabetes Association. Reprinted with permission from The American Diabetes Association. Gassenheimer’s latest book is “Simply Smoothies: Fresh & Fast Diabetes-Friendly Snacks & Complete Meals,” published by the American Diabetes Association. To order either book call 1-800-232-6733 or at www.shopdiabetes.org. Copyright 2024 Tribune Content Agency, LLC.

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