Nothing rings in the spring season better than vibrant meals that pack in lots of fresh produce. This Creamy Lemon Parmesan Pasta Primavera is the perfect spring or summer dinner using local milk to provide a complete source of protein and essential vitamins and minerals!
This post is sponsored by the Dairy Farmers of Ontario. Recipe and thoughts are all my own.
Ingredients
- 16 oz tagliatelle pasta, or pasta of choice, linguine would also work great!
- 2 tsp olive oil
- 1 medium zucchini
- 1 medium carrot
- 1 large red bell pepper
- 1/2 cup frozen green peas
Ingredients in Creamy Lemon Parmesan Sauce
- 2 tbsp olive oil
- 3 large cloves garlic
- 2 tbsp all-purpose flour
- 1 ½ cups whole milk (3.25% M.F.) *Swap for lactose free milk if needed, it’s just as nutritious!
- 1 cup freshly-grated block parmesan cheese
- 1 1/2 tbsp fresh basil leaves, or alternately dried basil
- Zest and juice of 1 medium lemon
- Freshly cracked black pepper for topping
Tips for making Creamy Lemon Parmesan Pasta Primavera
- For this recipe, you will be making an easy roux. A roux is when flour and a fat (the olive oil) are cooked together helping to thicken sauces. It may sound intimidating; however, it’s fairly easy to do. My tip is to have all the ingredients for the sauce measured out and handy before you start using heat. The cooking process moves fast and the flour can burn quickly.
- Use a block of parmesan cheese, not shaker type for the best results.
- Swap the tagliatelle for your favourite type of pasta noodle. This recipe would work great with linguini, penne, farfalle or fusilli.
- Substitute the fresh basil for fresh rosemary, parsley, or even thyme if desired.
- Change up the vegetables to suit your preference or use up ingredients you already have on hand. Mushrooms, cherry tomatoes, asparagus tips, or spinach would work great! Adjust the cooking time as needed depending on the type of vegetables you’d like to use.
Made with wholesome ingredients
This Lemon Parmesan Pasta Primavera is a delicious and unique way to eat more vegetables, providing dietary fibre and lots of vitamins and minerals.
Whole milk is used here to create a lightened up, yet still creamy sauce as an alternate to heavy cream. As a dietitian, I am always looking for easy ways to add nutrition to my meals. Milk is a favourite ingredient as a convenient source of quality protein and essential nutrients that naturally support our immunity like zinc and vitamins A and B12.
Milk products, specifically full-fat milk products, actually play a role in weight management strategies. It is a very nutrient dense whole food and contrary to what some may think, full-fat milk can even help in weight management efforts.
Using full-fat milk products may sound counterintuitive when it comes to weight management, however dietary fats play a huge role in the feeling of fullness and satisfaction. Milk contains many types of fatty acids, all of which are essential components in our diet and may even help with portion control. Think of drinking a glass of whole milk vs. skim milk. The glass of whole milk will be much more filling due to its fat content.
Eating balanced, satisfying meals that keep you full is one of the keys to eating well. When meals are balanced, meaning they contain protein, carbohydrates and dietary fats, we are left feeling full for much longer than if one of those components were missing. Milk contains many types of good-for-you fats which play a huge role in the feeling of satisfaction and fullness.
Other ways that I love using full-fat dairy products for lasting fullness include whole milk in smoothies as a source of protein and fatty acids, full fat yogurt with berries, and full fat cheese on a snack board (reduced fat cheese is a crime IMO!). Eating whole, filling & satisfying foods throughout the day is the way to go, especially if you’re someone who experiences a lot of nighttime hunger and/or cravings.
If you like this recipe, check out this Sheet Pan Butternut Squash Soup, Apple Cheddar Salad, or this Marbled Chocolate Banana Bread using Ontario dairy products!
Be sure to leave a star rating and review if you try it out so I know how you liked it!
Creamy Parmesan Pasta Primavera
Ingredients
Pasta
- 16 oz dry tagliatelle pasta Or pasta of choice, linguini would also be a great option
- 1 cup reserved pasta water
- 2 tsp olive oil
- 1 medium zucchini, sliced into ribbons
- 1 medium carrot, sliced or peeled into thin ribbons
- 1 large red bell pepper, thinly sliced
- 1/2 cup frozen green peas
Creamy Lemon Parmesan Sauce
- 2 tbsp olive oil
- 3 large cloves garlic, minced
- 2 tbsp all purpose flour
- 1 ½ cups whole milk (3.25% M.F.)
- 1 cup grated block parmesan cheese Plus more for topping
- 1 ½ tbsp chopped fresh basil leaves Or 1/2 tsp dried basil
- Zest and juice of 1 medium lemon 3-4 tbsp lemon juice
- Freshly cracked black pepper for garnish
Instructions
- Start by cooking the pasta in well salted water to 2 minutes less than al dente according to package directions. Prior to straining, reserve about 1 cup of the pasta water in a heat safe container. Set both aside.
- Heat a large frying pan over medium heat. Once hot add 2 tsp of olive oil. Sauté the vegetables for 4-7 minutes until slightly softened. Set aside.
- *Tip: Before starting the sauce have all the ingredients measured out and handy as the cooking process moves quickly. While the vegetables cook, heat a medium saucepan between medium-low and medium heat. Once hot add the 2 tbsp of olive oil and allow it to heat up for a few moments before adding the garlic. Sauté for 30 seconds then whisk in the flour.
- Whisk the flour and oil mixture constantly for 30-90 seconds until it turns golden brown, careful not to over cook. Once the mixture starts to turn golden brown, gradually whisk in the milk.
- Increase the heat to medium-high bringing the sauce to a rapid simmer then mix in the cheese. Turn down the heat to maintain a gentle simmer stirring frequently for 3-5 minutes until the sauce is slightly thickened.
- Mix the basil, lemon zest, lemon juice, the cooked vegetables and pasta into the sauce. Add a bit of reserved pasta water if needed to add extra creaminess. Top with extra grated parmesan cheese and freshly cracked black pepper prior to serving. Enjoy!
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