Trofie Pasta with Broccoli Basil Pesto, Potatoes, and Green Beans (WFPB, Oil Free)
This Trofie Pasta with Broccoli Basil Pesto, Potatoes, and Green Beans is WFPB and oil-free. It’s a classic Ligurian dish, often called “Pesto Genovese.” The potatoes are the perfect canvas for the
Post Date: November 10, 2023
Posted by: Donna SpencerThis post may contain affiliate links. Read my full disclosure here.
broccoli basil pesto which has a subtle basil flavor thanks to the addition of spinach and broccoli. The creaminess of the potatoes, the crunch of green beans, the vibrant flavors of pesto, and the unique shape of trofie pasta create a symphony of taste and texture. The pesto’s basil and nuttiness complement the potatoes and green beans beautifully, and the trofie pasta’s twists hold the sauce wonderfully. This dish is a wonderful mix of flavors and textures.
Let’s talk about the pesto for a moment. Pestos are incredible, aren’t they? The classic basil pesto, with its blend of basil, pine nuts, garlic, Parmesan cheese, and olive oil, is a staple. But you don’t have to load it up with oil and dairy. Seriously, there are so many variations and it is kind of fun to experiment with. My version is heart-healthy by replacing expensive pine nuts with walnuts. Despite being oil-free and dairy-free, this pesto is bursting with flavor, thanks to the combination of walnuts, garlic, arugula, basil, and nutritional yeast. It has a slightly nutty and cheesy taste without the actual cheese.
Grocery List
Produce
broccoli florets
fresh basil
arugula
spinach
potatoes
green beans
Pantry
trofie pasta
walnuts
garlic granules
nutritional yeast
Misc
salt
pepper
water
preserved lemon
Add-Ins and Substitutions
You can replace the spinach and arugula with kale, swiss chard, watercress, and beet greens. Walnuts can be replaced by almonds, brazil nuts, pumpkin seeds, and hazelnuts.
Storing
Store in an airtight container in the refrigerator for up to 5 days.
Nutrition 411
Broccoli is low in digestible carbs but provides a decent amount of fiber, which promotes gut health and may reduce your risk of various diseases. Broccoli is high in many vitamins and minerals, including folate, potassium, manganese, and vitamins C and K1. It is high in many plant compounds that have been associated with health benefits, especially sulforaphane and isothiocyanates which may protect against various types of cancer. What’s more, this vegetable may help lower cholesterol and boost eye health (trusted source). Broccoli contains goitrogens, which are compounds that may impair thyroid function if consumed in large enough quantities (Trusted Source). However, because cooking broccoli can destroy the enzyme responsible for activating goitrogens, this shouldn’t be a concern unless you consume raw broccoli in excessive amounts (Trusted Source).
Arugula is a peppery, distinctive-tasting green that originated in the Mediterranean region. It’s also known as rucola, salad rocket, and Italian cress. This classification includes mostly cruciferous vegetables, such as Brussels sprouts, kale, cauliflower, and broccoli. It is high in fiber and phytochemicals. Arugula is low in sugar, calories, carbohydrates, and fat. It is high in several vital nutrients such as calcium, potassium, folate, vitamin C, vitamin K, and vitamin A. Like parsley, it can be chewed to help combat sour breath so if you have it as a garnish on your plate, go right ahead and eat it too!
Potatoes contain a good amount of carbs and fiber, as well as vitamin C, vitamin B6, potassium, and manganese. Their nutrients can vary depending on the type of potato and cooking method. Potatoes contain antioxidants, which may reduce the risk of chronic disease. Potatoes contain resistant starch, which may improve blood sugar control, digestive health, nutrient absorption, and satiety. Studies show that potatoes can increase satiety and decrease hunger, thanks to their fiber content and high density. (Trusted source.)
Trofie Pasta with Broccoli Basil Pesto, Potatoes, & Green Beans
Equipment
- 5 quart Dutch Oven or larger
- High speed Blender
Ingredients
- 3 cups Trofie pasta 400g
- 2 cups green beans 170g cut in half or thirds
- 1 lb potatoes 450g
- 1 broccoli basil pesto recipe
- 1 tsp nutritional yeast optional
- Fresh flat leaf parsely and walnuts chopped as garnish and optional
Instructions
- Bring a large pot of salted water to a boil. Peel and cut the potatoes into small cubes about ½ inch thick and cut the green beans into bite-sized pieces (cut into 2 or 3).
- To make the broccoli basil pesto and set aside.
- Add the pasta and the potatoes to the boiling water, after 5-6 minutes add the green beans and cook together until the pasta is al dente and the potatoes are cooked through (about 10 minutes altogether).
- Reserve ½ cup of pasta water then drain the pasta and veggies.
- Add 1-2 tablespoons of pasta water to the pesto so it goes from a paste-like consistency to a thick sauce consistency.
- Add the pesto to a large mixing bowl then add the pasta, potatoes, and green beans with a pinch of salt. Mix until combined with the pesto. Add more water, if needed.
- Check for seasoning, add some nutritional yeast if desired. and add more salt if needed, serve.
- Finely chop 2 tablespoons of flat-leaf parsley and 4 walnuts (toasted if you have time). Mix well and with a pinch of salt. Divide among the four servings as a garnish. It really adds a nice touch.
Notes
Nutrition
AFFILIATE DISCLOSURE
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