Healthy Recipes Main Dishes Pasta Broccoli-Pesto Pasta Is Good for Your Gut 4.0 (4) 3 Reviews This broccoli pesto pasta is a delicious fiber-rich dinner that can help maintain a healthy gut. Seek out artichoke hearts packed in water or use thawed frozen artichokes in their place. Serve this plant-based meal with a green salad and a hunk of whole-grain bread on the side to sop up the leftovers. By Marianne Williams Marianne Williams Marianne Williams has been a test kitchen professional for Dotdash Meredith since 2016. Her recipes have been featured in many publications, including Food & Wine, Real Simple, Southern Living, Health, Rachael Ray and other print and digital brands. EatingWell's Editorial Guidelines Published on October 9, 2024 Tested by Amanda Stanfield Tested by Amanda Stanfield Amanda Stanfield is a Test Kitchen assistant in the Dotdash Meredith Food Studios. She completed her undergraduate degree in journalism and strategic communications at Hampton University. After graduation, Amanda worked in the nonprofit sector as a marketing associate for a global nonprofit organization. In 2018, she pivoted into the food industry and began training in fine-dining restaurants around Atlanta. Later she gained her culinary degree from Johnson & Wales University and went on to work in a variety of kitchens from boutique restaurants to conference hotels. As a true foodie, Amanda seeks out nutritious and unique flavors to inspire others to eat happily and healthfully. When she's not cooking up delicious recipes, you can find her lap swimming in the pool or watching a good sci-fi movie. Meet the EatingWell Test Kitchen Reviewed by Dietitian Emily Lachtrupp, M.S., RD Reviewed by Dietitian Emily Lachtrupp, M.S., RD Emily Lachtrupp is a registered dietitian experienced in nutritional counseling, recipe analysis and meal plans. She's worked with clients who struggle with diabetes, weight loss, digestive issues and more. In her spare time, you can find her enjoying all that Vermont has to offer with her family and her dog, Winston. EatingWell's Editorial Guidelines Save Rate PRINT Share Close Photo: Photographer: Jen Causey, Food Stylist: Jennifer Wendorf, Prop Stylist: Christina Brockman Active Time: 20 mins Total Time: 20 mins Servings: 4 Nutrition Profile: No Added Sugar Sesame-Free Soy-Free High-Fiber Egg-Free Gut Healthy Jump to recipe We give an Italian classic a fresh, antioxidant-filled twist in this Broccoli-Pesto Pasta. Grassy broccoli meets earthy artichoke hearts, herby basil, nutty Parmigiano-Reggiano, sweet pine nuts and heart-healthy olive oil to create a gorgeous vegetal pesto. Combined with the pasta cooking water, the pesto clings to the gut-loving, fiber-filled whole-wheat pasta and chunks of artichoke for a hearty, satisfying bite. Keep reading for our expert tips, including make-ahead and reheating tips. Tips from the EatingWell Test Kitchen These are the key tips we learned while developing and testing this recipe in our Test Kitchen to make sure it works, tastes great and is good for you too! Keep a measuring cup near the pasta as it is boiling to remind yourself to reserve some of the cooking water. Using pasta water not only thins out the pesto but also adds a starchiness that helps it adhere to the pasta.We liked this recipe with spaghetti because pesto works well with long, thin pasta shapes, but feel free to use whatever pasta you want.For the best flavor, toast nuts before using in a recipe. To toast pine nuts, place in a small dry skillet and cook over medium-low heat, stirring constantly, until fragrant, 2 to 4 minutes. Nutrition Notes This recipe is loaded with gut-healthy ingredients, including whole-wheat pasta, which is made with whole grains. Whole grains contain fiber, which helps keep things moving through your gut and provides your beneficial bacteria with food—called prebiotic fiber—to help them thrive. Broccoli also adds gut-friendly prebiotic fiber to this dish and benefits heart, bone, immune and skin health. This is thanks to the nutrients in broccoli, like fiber, antioxidants and vitamins C and K. Broccoli is also a good source of folate, which is necessary for brain health and a healthy pregnancy. While not quite as nutritious as the entire artichoke, artichoke hearts add some gut-friendly fiber, which, yes, also feeds your beneficial bacteria. Artichokes, in general, are rich in antioxidants, vitamin K, folate, magnesium, potassium and phosphorus. Altogether, the nutrients in artichokes support brain, bone and heart health. Pesto is typically made with olive oil, Parmesan cheese, pine nuts, garlic and basil. We kick it up a notch in this recipe by adding broccoli and artichoke hearts, which increases its gut-loving properties by adding more fiber. Pesto also provides brain- and heart-health benefits from the healthy fats in the olive oil and pine nuts and the antioxidants in the garlic and basil. Photographer: Jen Causey, Food Stylist: Jennifer Wendorf, Prop Stylist: Christina Brockman Cook Mode (Keep screen awake) Ingredients 3 cups fresh broccoli florets ¾ cup packed fresh basil leaves 2 cloves garlic, smashed 1 teaspoon grated lemon zest 1 cup water-packed quartered artichoke hearts, patted dry and divided ¾ cup grated Parmigiano-Reggiano cheese, divided ¼ cup pine nuts, toasted and divided ¾ teaspoon salt, divided 8 tablespoons extra-virgin olive oil plus ¼ cup, divided 8 ounces whole-wheat spaghetti Directions Bring a large pot of water to a boil over high heat. Prepare an ice bath in a large bowl. Add 3 cups broccoli to the boiling water; cook until bright green and tender-crisp, about 2 minutes. Using a spider or slotted spoon, transfer the broccoli to the ice bath; let cool completely (leave the water in the pot.) Line a baking sheet with paper towels; spread the cooled broccoli in an even layer on the paper towels. Pat dry with additional paper towels. Transfer the broccoli to a food processor. Add ¾ cup basil, smashed garlic, 1 teaspoon lemon zest, ½ cup artichoke hearts, ½ cup Parmigiano-Reggiano, 2 tablespoons pine nuts and ½ teaspoon salt. Pulse until smooth, about 10 pulses, stopping to scrape down sides of bowl as needed. With the processor running, pour 6 tablespoons oil through the chute; process until smooth, 30 seconds to 1 minute. Transfer to a medium bowl. Photographer: Jen Causey, Food Stylist: Jennifer Wendorf, Prop Stylist: Christina Brockman Add 1 to 2 cups of water to the pot, as needed. Bring to a boil over high heat. Add 8 ounces spaghetti; cook, stirring occasionally, until al dente, about 8 minutes. Remove and reserve 1 cup of the cooking water. Photographer: Jen Causey, Food Stylist: Jennifer Wendorf, Prop Stylist: Christina Brockman When the pasta is almost finished cooking, heat 2 tablespoons oil in a large nonstick skillet over medium heat. Add the remaining ½ cup artichoke hearts and ¼ teaspoon salt; cook, stirring constantly, until heated through, about 2 minutes. Add the broccoli mixture and ½ cup of the reserved cooking water. Using tongs, transfer the pasta from the water directly to the skillet. Cook, stirring constantly, until well coated, adding the remaining reserved cooking water, as needed, to reach desired consistency. Divide the pasta mixture among 4 plates; top with the remaining ¼ cup Parmigiano-Reggiano and 2 tablespoons pine nuts. Drizzle with the remaining ¼ cup oil. Photographer: Jen Causey, Food Stylist: Jennifer Wendorf, Prop Stylist: Christina Brockman Nutrition Information Serving Size: about 2 cupsCalories 690, Fat 51g, Saturated Fat 7g, Cholesterol 3mg, Carbohydrates 50g, Total sugars 3g, Added sugars 0g, Protein 14g, Fiber 8g, Sodium 632mg, Potassium 500mg Frequently Asked Questions Can I make Broccoli-Pesto Pasta ahead of time? Absolutely. If you want, prepare Broccoli-Pesto Pasta up to a day in advance and refrigerate in an airtight container. This ensures that it stays fresh and maintains its bright green color without darkening. How should I store and reheat leftover Broccoli-Pesto Pasta? To store any leftover Broccoli-Pesto Pasta, place it in an airtight container and refrigerate it for up to 4 days. To reheat it, you can use the microwave or heat it over medium-low heat in a skillet. Can I use a different nut or make the pesto nut-free? If you prefer, you can use pistachios or almonds instead of pine nuts in the pesto. For a nut-free pesto, consider using sesame seeds. What should I serve with Broccoli Pesto Pasta? Broccoli Pesto Pasta is an ample meal on its own but can be accompanied by a leafy green salad and homemade salad dressing, plus your favorite artisan bread. EatingWell.com, October 2024 Rate It Print Additional reporting by Carrie Myers, M.S. Carrie Myers, M.S. Carrie Myers is a portfolio entrepreneur with more than 30 years of experience in the health and wellness space. As a freelance writer and editor, Carrie has worked for both consumer and trade print and online publications. She's been quoted in several articles as a health and fitness expert. Carrie is also a certified life and wellness coach and exercise physiologist, and the founder of CarrieMichele Co., a lifestyle company that helps women create lives they love where they can be authentic. EatingWell's Editorial Guidelines and Linda Frahm Linda Frahm Linda Frahm has been a copy editor and fact checker working with food and nutrition content for the past 30-plus years for consumer print and online publications, such as Cook’s Illustrated and Cook’s Country magazines, and has edited cookbooks for Dovetail Press and The Taste Curators. EatingWell's Editorial Guidelines