Spring is truly in the air and now is the perfect time to try this veggie pasta primavera made with seasonal spring vegetables!

In Australia, spring brings a vibrant array of fresh, seasonal produce, making it the perfect time to enjoy fruits and vegetables at their peak. Some of the best produce in season during spring includes asparagus, avocados, beetroots, carrots, spinach, and snow peas. For fruits, you’ll find strawberries, passionfruit, pineapple, and the first signs of stone fruits like apricots and peaches towards the end of spring. This abundance of seasonal produce not only tastes better but also delivers more nutrients, as it’s harvested at its freshest.

Eating seasonally offers numerous benefits, both for your health and the environment. Seasonal produce tends to be more nutrient-dense since it’s grown in optimal conditions and doesn’t require long storage or travel, preserving vitamins and minerals. It’s also more sustainable and cost-effective, as local farmers can harvest at the right time, reducing the environmental footprint and cost associated with transporting out-of-season foods. By eating seasonally, you align your diet with nature’s cycle, boosting your health while supporting local agriculture.

Spring Veggie Pasta Primavera

Ingredients:

• 340 grams whole grain or gluten-free pasta (penne or spirals work well)
• 1 tablespoon olive oil
• 1 medium zucchini, sliced
• 250 grams cherry tomatoes, halved
• 200 grams asparagus, cut into 2.5 cm pieces
• 1 cup peas (fresh or frozen)
• 1 medium capsicum (any colour), sliced
• 2 cloves garlic, minced
• 1 teaspoon Italian seasoning (or a mix of dried basil, oregano, and thyme)
• Salt and pepper to taste
• 30 grams grated pecorino cheese (optional)
• Fresh basil or parsley for garnish

Instructions:

1. Cook the Pasta: In a large pot of salted boiling water, cook the pasta according to package instructions. Reserve about 125 ml (half a cup) of pasta water, then drain the pasta and set aside.
2. Sauté the Veggies: In a large skillet, heat the olive oil over medium heat. Add the garlic and sauté for about 30 seconds until fragrant. Then add the zucchini, capsicum, and asparagus. Cook for about 4-5 minutes until tender.
3. Add Tomatoes and Peas: Stir in the cherry tomatoes and peas, along with the Italian seasoning, salt, and pepper. Cook for another 2-3 minutes until the tomatoes are slightly softened.
4. Combine: Add the cooked pasta to the skillet. Toss everything together, adding a splash of reserved pasta water if needed to help combine. Adjust seasoning to taste.
5. Serve: Divide the pasta into bowls, sprinkle with Parmesan cheese if desired, and garnish with fresh basil or parsley.

Tips for Fussy Eaters:

• Customize Veggies: Feel free to swap in or out veggies based on preferences (e.g., carrots, broccoli, or even baby spinach).
• Make it Cheesy: If the kids love cheese, consider mixing in extra cheese or serving it with a side of garlic bread for added appeal.
• Keep It Simple: Omit the garlic or herbs if they prefer a more straightforward flavour.

Nutritional Benefits:

• Whole Grain Pasta provides fibre and nutrients.
• Veggies like zucchini, asparagus, and peas are packed with vitamins and minerals.

This vibrant and delicious pasta dish is perfect for a family meal, and it’s sure to please even the fussiest eaters. Enjoy!