Sunflower Seed Penne Primavera: A Little Crunch for Your Pasta

There's still a little bit of summer left.

How about one more recipe?

Pasta Primavera is one of those dishes that sounds more complicated than it really is.

That's DEFINITELY not a bad thing,

In fact..

That's exactly what we're talking about here.

Pasta tossed with colorful vegetables and a little bit of sauce creates a beautiful, healthy-looking dish that seems to have taken way more work than it really did.

We're right there with you.

This version includes a handful of roasted sunflower kernels or seeds for added crunch, nutrition and umami; *sunflower kernels may just be the answer to that empty bowl.

A note on the name, 'Primavera'

Before getting into the recipe, let's take a moment to recognize Italian language, which is responsible for some of the most beautiful words ever invented, including 'primavera' (the name of this dish).

It's root comes to us from the Latin term 'primo vere,' which also means 'spring.

The word primavera translates from Italian and Spanish to mean spring or springtime. 

In English, it is most often used in culinary contexts to describe a dish prepared with fresh vegetables, or as a name for a specific Central American timber tree.

It's the season associated with this dish because it's all about bright, fresh vegetables in their peak summer produce, but also because it's a dish that seems to herald the arrival of spring.

And now, on to the recipe.

Sunflower Seed Penne Primavera

Yields:

4-6 servings

Prep Time:

15 minutes

Cook Time:

15 minutes

Ingredients

12 oz penne pasta

1 red bell pepper, sliced

2 carrots, thinly julienned

2 small zucchini, sliced

2/3 c English peas in pods, sliced or cut into thirds

3 green onions, sliced

4 tbs sunflower oil

1 1/2 c diced tomatoes

2 tbs fresh chives, chopped

2 tbs fresh dill, chopped (or 1/2 tsp dried dill)

salt and freshly ground black pepper to taste

1/4 c roasted sunflower kernels

1/2-3/4 c pesto (or to taste)

Directions

Bring a large pot of well-salted water to a boil. Cook the penne according to the package instructions until al dente.

Remove from heat, reserving a little of the pasta water, then drain the pasta.

While the pasta boils, heat the sunflower oil in a large skillet over medium heat.

Add the bell pepper and the carrots and cook for 5-6 minutes.

Add the zucchini, peas and green onions and cook, covered, for another 4-5 minutes, until the vegetables are tender-crisp.

Stir in the diced tomatoes, chives and dill, then season with salt and pepper to taste.

Cook for 1-2 minutes more to heat the ingredients through.

Add the cooked pasta to the skillet and toss everything together.

Stir in the pesto; if the pasta seems a bit dry, thin it out a bit with some of the reserved pasta water.

Transfer the pasta to a serving dish and sprinkle the top generously with the roasted sunflower kernels.

Serve hot.

*One more thing: Why Sunflower Kernels (seeds)?*

They are rich in selenium, a vital mineral that is essential for DNA repair and proper thyroid function.

Additionally, their significant phytosterol content contributes greatly to supporting healthy cholesterol levels.

And now a few variations

There's nothing set in stone about this recipe, really.

It's one of those "use whatever veggies I have in the fridge" dishes.

You could easily use shelled peas instead of the pods, or add sliced mushrooms to the skillet. 

Fresh spinach could be added towards the end of the cooking process to wilt, and the green squash could be swapped for yellow squash.

Pesto isn't mandatory, either; a little olive oil, parmesan cheese and lemon juice would also work.

But please, do try the sunflower kernels.

They're where the magic happens.

That's it for now.

Make sure to check out our other recipe posts if you'd like to learn how to make even more healthy, easy and delicious dishes!

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"Your Health Is Your Wealth!!"