Courgette, Lemon and Pea Pasta
This is such a quick and simple dish and great for using up whatever pasta you have. For this dish, I used some lasagne sheets found lurking in the back of my store cupboard (there is always ways to use up food!). Just snap into pieces and cook ensuring you use lots of boiling salted water and a large pan, stirring every now and then to avoid sticking together. Once cooked, it needs to be added to the courgettes immediately, otherwise it will clump together. Otherwise, feel free to use whatever you have.
I also used some courgettes that had been around for a while; just because they had a few marks and knocks, doesn’t mean they have to head for the bin. Remember, by reducing food going to landfill, you are doing a bit to help our planet.
COURGETTE, LEMON & PEA PASTA
Equipment
- Chopping knife
- chopping board or use a flat plate
- Citrus zester or fine grater*
- Pan to cook pasta
- Wide, deep pan for the whole dish
Ingredients
- 300 g wholewheat pasta you can use standard if wished
- 200 g frozen peas
- 1 tbsp oil
- 2 - 3 garlic cloves, crushed or finely chopped or use 2 - 3 tsp. garlic paste
- 2 - 3 courgettes sliced into half moons
- 1 lemon zested and juiced (about 2 tbsp)
- 75 g parmesan or very mature cheddar cheese grated
- Handful fresh mint chopped
Instructions
- Weigh and prepare the ingredients.
- Cook the pasta in boiling salted water for 8 - 12 mins until just cooked, adding the peas for the last 2 mins.
- Meanwhile, heat a deep and wide pan and add the oil, then garlic. Quickly add the courgettes and stir fry until softened.
- Drain the pasta and peas reserving the cooking water then stir into the courgettes. Add the lemon juice, stir, then add most of the cheese (50g) reserving a little for later.
- Add a ladleful of the pasta cooking water; this will emulsify with the cheese and lemon juice to create a silky sauce (you may need to add a little more). Stir through the chopped mint and serve with the reserved cheese.
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Nutritional Benefits:
Wholewheat pasta like wholemeal bread and flour contains more B vitamins (important for a healthy nervous system) minerals such as copper, selenium, magnesium and manganese as well as insoluble fibre (fibre in the diet can help to reduce the risk of heart disease and support a healthy digestive system) The refining process needed to make white pasta, flour and bread removes most of these valuable nutrients which is why we always prefer to use these foods. It is a complex carbohydrate food which releases energy slowly (unlike refined carbohydrates like pastries, cakes, white bread/pasta, sugar and sugary drinks). Because they take longer to digest, they keep you fuller for longer.
Peas are a source of protein (important for building, maintaining and repairing all cells) and like all vegetables, soluble fibre. They also contain B vitamins, vitamin C, vitamin K, and a variety of minerals, including phosphorus, manganese, magnesium, potassium, and iron.
Courgettes like other squashes are diuretics and their potassium content benefits those with high blood pressure. They are also a source of immune system boosting vitamin C as well as soluble fibre – essential for good digestion and helping to stabilise blood sugar.
Cheese is an excellent source of protein, vitamin D, calcium (needed for strong bones) as well as other various vitamins and minerals. There is still a lot of conflicting advice on eating saturated fats in dairy foods but recent research has shown that the fatty acids in dairy foods may help to protect against developing type 2 diabetes. Like many foods, they should not be eaten in vast amounts but certainly as part of a healthy diet.
