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Pasta with Asparagus and Courgettes

This pasta dish is an easy and delicious way to get plenty of green vegetables – and thus plenty of fibre and antioxidants – into your diet.




Recipe Ingredients:

1 tbsp olive oil
1 onion, finely chopped
4 small courgettes, 2 diced and 2 grated
3 garlic cloves, grated or finely chopped
1 bunch fine asparagus spears, trimmed and stalks cut into 3
1 small glass white wine
1-2 tsp capers, rinsed and chopped
Zest of 1 lemon
12 oz (350 g) penne
1 handful fresh flat-leaf parsley, finely chopped
Parmesan cheese, grated, to serve
FOR A GLUTEN-FREE VERSION use gluten-free pasta

Recipe Methods:

1  Heat the oil in a large frying pan, add the onion and a pinch of salt, and cook over a low heat for 5 minutes or until soft and translucent. Add all the courgettes, and cook for 10 minutes or until they have cooked down and softened. Don’t allow them to brown.
2  Stir in the garlic and asparagus. Add the wine, raise the heat and allow to boil for 2-3 minutes, then return to a simmer. Cook for 2-3 minutes, or until the asparagus has softened, then stir in the capers and lemon zest.
3  Meanwhile, cook the pasta in a large pan of boiling salted water for 10 minutes or until it is cooked but still has a bit of bite to it. Drain, keeping back a tiny amount of the cooking water. Return the pasta to the pan and toss together. Add the courgette mixture and parsley, then toss again. Sprinkle with parmesan and serve.


Fat :  55.8 gFibre : 35.12 g
Iron : 21.13 mgSugar : 43.59 g
Calcium : 1800.61 mgSodium : 2854.16 mg
Potassium : 3906.58 mgCalories: 3113.21 kcal
Protein : 134.29 gVitamin A : 5628.93 IU
Vitamin C : 133.79 gCarbohydrates : 442.86 g
Saturated Fat : 23.83 gCholesterol : 81.6 mg
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