Low Sodium Pasta Primavera Recipe
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Jump to RecipeThis low sodium pasta primavera recipe is delicious, creamy, and loaded with fresh spring vegetables in a low-salt sauce! Freshly cooked pasta is tossed with sauteed veggies and covered in a light low sodium parmesan cheese sauce.
This savory spring pasta is a great family-friendly meal everyone will love. It’s creamy, delicious, flavorful, and has a variety of flavors in every bite! With asparagus, bell peppers, tomatoes, peas, and fresh herbs.
Want more low sodium pasta recipes? Try our low sodium stuffed shells, low sodium eggplant parmesan, and our favorite low sodium goulash!
This light spring pasta recipe is the perfect meatless meal to enjoy as spring produce starts coming in season! This simple recipe has a medley of fresh vegetables, pasta, and a light and creamy low sodium parmesan sauce.
I’ve loved this dish from the first time I had it, and have made many variations of this pasta primavera for years! It’s also an easy weeknight meal, but elegant enough for summer entertaining when you want to serve something a little lighter.
Why This Recipe Works
- Its light, fresh, and flavorful from the garlic, lemon, creamy sauce, and herbs.
- It’s loaded with fresh spring veggies – but versatile enough so you can add in your own favorites (see our substitutions and additions recommendations below).
- Add your favorite protein for a heartier meal.
- Ready in 30 minutes, it’s a great weeknight dinner idea.
- Anyone can make this dish following our step-by-step photos and directions below!
Ingredients You’ll Need
I used penne for the pasta, but you can use another pasta of choice. See the substitutions below for our favorite suggestions.
Cloves of fresh garlic add a wonderful taste to this sauce.
Fresh asparagus with the ends trimmed. Remove bottom inch of stem where the asparagus is woody and hard.
Red peppers give this dish a nice sweetness, but you can use any color of bell pepper you wish.
Roma tomatoes and shredded carrots give the sauce a wonderful sweetness and fresh flavor.
I like using both green zucchini and yellow summer squash for this dish. Slice both into half moons and saute for a wonderful addition.
No-salt-added chicken stock is the base of the sauce – mixed with a roux of flour and melted parmesan cheese for a creamy sauce that coats each bite.
Fresh lemon and parsley give this dish a pop of brightness and fresh flavor!
Additions and Substitutions
If you don’t have penne pasta you can use pappardelle, farfalle, rotini, or fettuccine.
Add more vegetables – 2 cups of fresh spinach will wilt nicely, or add 1 cup broccoli florets in with other vegetables as they saute.
I found the sauce to be perfectly creamy as-is, but if you want a creamier sauce add 1/2 cup heavy cream or sour cream.
Add 1/2 cup white wine into the sauce for extra flavor.
How To Make This Recipe
Step 1: Bring a large pot of water to a boil. Add the pasta, and cook to package directions until pasta is tender. Drain, and set aside (toss with a little olive oil to prevent sticking).
Step 2: Break the woody ends off the asparagus, and chop the stalks into bite-sized pieces.
Step 3: In a large pot , add the olive oil and garlic. Sautee for 2-3 minutes or until the garlic becomes fragrant. Add in the asparagus and cook for an additional 4-5 minutes until the asparagus begins to soften.
Step 4: Toss in the zucchini and yellow squash. Sauté for 4-5 more minutes or until vegetables are tender.
Step 5: Add in the tomatoes, carrots, bell peppers, and frozen peas, and cook for an additional 5 minutes.
Step 6: Add the butter, sprinkle in the flour, and stir well so all the vegetables are coated.
Step 7: Pour in the chicken stock, and add the parmesan cheese. Stir until a thick and creamy sauce forms.
Step 8: Taste, and add the lemon and black pepper. To serve, plate each bowl with cooked pasta, and add the vegetables and sauce. Garnish with parmesan cheese if desired and enjoy!
Recipe FAQs
This recipe has about 70mg sodium per serving, as it’s made with low sodium and no-salt-added ingredients. If you are eating pasta primavera at restaurant, ask for the nutritional information before ordering as prepared pasta and sauces may contain more sodium.
Store any leftover pasta in an airtight container. Refrigerate and enjoy within 4 days.
Yes, this recipe is great for meal prepping! Make this recipe on a Sunday, and portion into individual servings for easy lunch or dinners that are ready during the week! All you need to do is heat and eat.
Expert Tips
- When chopping the different vegetables, make them roughly the same size. You want the pieces small enough to be bite-sized and consistent.
- Want to add protein? Try our low sodium Instant Pot chicken, low sodium grilled chicken, or sliced low sodium steak!
- Season to taste. Everyone’s preferences for seasoning vary. Before fully digging in, taste the pasta and add a bit more pepper, lemon juice, or parmesan cheese if needed.
More Low Sodium Pastas
- Spinach Artichoke Alfredo Pasta Recipe
- Yard House Shiitake Garlic Noodles Copycat Recipe
- Mediterranean Pasta Salad Recipe (Sam’s Club Copycat)
- Ground Turkey Bolognese
- Creamy Jerk Chicken Pasta Recipe (Bahama Breeze Copycat)
Let’s keep in touch – don’t forget to follow over on Instagram, Facebook, & my Youtube channel for more easy low sodium recipes.
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Low Sodium Pasta Primavera
Equipment
- Pot
- Pan
Ingredients
- 1 lb penne pasta
- 1 tablespoon extra virgin olive oil
- 4 cloves garlic minced
- 1 small sweet onion chopped
- 1 bunch asparagus ends trimmed and discarded
- 1 zucchini sliced into half moons
- 1 yellow squash sliced into half moons
- 3 Roma tomatoes diced
- ½ cup shredded carrots
- 1 red bell pepper sliced into strips
- 1 cup frozen peas thawed
- 2 tablespoons unsalted butter
- 2 tablespoons flour
- 2 cups no-salt-added chicken stock
- ½ cup parmesan cheese plus extra for serving, if desired
- 2 lemons juiced
- ½ teaspoon black pepper
Instructions
- Bring a large pot of water to a boil. Add the pasta, and cook to package directions until pasta is tender. Drain, and set aside (toss with a little olive oil to prevent sticking).
- Break the woody ends off the asparagus, and chop the stalks into bite-sized pieces.
- In a large pot , add the olive oil, onions, and garlic. Sautee for 2-3 minutes. Add in the asparagus and cook for an additional 4-5 minutes until the asparagus begins to soften.
- Toss in the zucchini and yellow squash. Sauté for 4-5 more minutes or until vegetables are tender.
- Add in the tomatoes, carrots, bell peppers, and frozen peas, and cook for an additional 5 minutes.
- Add the butter, sprinkle in the flour, and stir well so all the vegetables are coated.
- Pour in the chicken stock, and add the parmesan cheese. Stir until a thick and creamy sauce forms.
- Taste, and add the lemon and black pepper. To serve, plate each bowl with cooked pasta, and add the vegetables and sauce. Garnish with parmesan cheese if desired and enjoy!
Notes
- When chopping the different vegetables, make them roughly the same size. You want the pieces small enough to be bite-sized and consistent.
- Want to add protein? Try our low sodium Instant Pot chicken, low sodium grilled chicken, or sliced low sodium steak!
- Season to taste. Everyone’s preferences for seasoning vary. Before fully digging in, taste the pasta and add a bit more pepper, lemon juice, or parmesan cheese if needed.
Nutrition estimate (for 1 serving)
*Please note, all nutrition content is estimated based on the ingredients we used in our kitchen. It will vary based on your ingredients. Always check your nutrition labels to verify your nutrition content and sodium amounts.
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