This Vegetable Primavera is a quick and flavorful side dish that comes together in just 10 minutes! Traditionally made with summer squash, red bell pepper, carrots, and broccoli, this dish can be easily customized with your favorite vegetables. Serve it as a light side or turn it into a complete meal by adding pasta for a satisfying and wholesome dinner.

Full Recipe: 

Ingredients

• 1 cup summer squash, sliced (or substitute zucchini)
• 1 cup red bell pepper, sliced (or substitute yellow/orange bell pepper or chopped celery)
• 1 cup carrots, julienned
• 1 cup broccoli florets
• 2 tablespoons olive oil
• 2 cloves garlic, minced
• Salt and black pepper, to taste
• ¼ teaspoon red pepper flakes (optional)
• ¼ cup vegetable broth or water
• ½ teaspoon dried Italian seasoning
• 1 tablespoon fresh parsley, chopped (for garnish)
• ¼ cup grated Parmesan cheese (optional)

Directions

1. Prepare the vegetables: Wash and slice all vegetables into bite-sized pieces.
2. Heat the oil: In a large skillet over medium heat, warm the olive oil. Add minced garlic and sauté for 30 seconds until fragrant.
3. Cook the vegetables: Add carrots and bell pepper first, cooking for 2-3 minutes. Then, add broccoli and summer squash. Stir frequently.
4. Add seasoning: Sprinkle in Italian seasoning, salt, black pepper, and red pepper flakes (if using). Pour in vegetable broth to help steam and soften the vegetables.
5. Simmer: Cook for another 5 minutes, stirring occasionally, until vegetables are tender but still slightly crisp.
6. Garnish and serve: Remove from heat and sprinkle with fresh parsley and Parmesan cheese if desired. Serve warm as a side dish or mix with pasta for a full meal.

Turn It Into Vegetable Primavera Pasta

• Cook pasta according to package instructions while preparing the vegetables.
• Once vegetables are done, toss them with the cooked pasta and add a bit more olive oil or a splash of pasta water to bring everything together.
• Garnish with extra Parmesan cheese and parsley before serving.

Nutrients (Per Serving – Approximate)

• Calories: 140 kcal
• Carbohydrates: 15g
• Protein: 3g
• Fat: 8g
• Saturated Fat: 1g
• Fiber: 4g
• Sugar: 6g
• Sodium: 150mg

The Beauty of Vegetable Primavera

Vegetable Primavera embodies the simplicity and freshness of Italian cuisine, focusing on vegetables as the star ingredient. The name “Primavera” translates to “spring” in Italian, which reflects the dish’s vibrant and light nature, ideal for showcasing the season’s fresh produce. Traditionally, the dish combines a variety of vegetables, often in a light garlic-olive oil sauce, and is served as a side or tossed with pasta to create a full meal.

What makes this dish particularly appealing is its adaptability. You can use any combination of vegetables based on what’s in season or what you prefer. This flexibility allows for endless variations, making it a versatile choice for weeknight dinners, meal prepping, or even serving as a colorful side at special gatherings.

Key Ingredients That Elevate the Dish

At the heart of Vegetable Primavera are simple, yet flavorful, ingredients. Fresh vegetables like summer squash, red bell peppers, carrots, and broccoli are sautéed until tender, with a slight crispness to maintain their texture. These vegetables are packed with vitamins, minerals, and fiber, making the dish not only delicious but also healthy.

Olive oil serves as the base for sautéing the garlic and vegetables, adding a rich flavor that enhances the overall taste of the dish. The garlic adds depth and fragrance, while the vegetable broth or water helps to steam the vegetables, making them tender without overcooking. The optional addition of red pepper flakes gives a slight kick, balancing the sweetness of the vegetables with a hint of spice.

Finally, a sprinkle of fresh parsley and grated Parmesan cheese can be added as a garnish, enhancing the dish with a fresh burst of color and flavor. For those following a plant-based diet, you can skip the cheese, and the dish will still be just as flavorful.

Making Vegetable Primavera Your Own

One of the great things about Vegetable Primavera is how customizable it is. While the classic version features summer squash, red bell pepper, carrots, and broccoli, you can swap in other vegetables to suit your tastes or what’s in season. Zucchini is a great alternative to summer squash, while yellow or orange bell peppers can be substituted for red ones to add different colors to the dish. Mushrooms, asparagus, peas, or spinach are all excellent additions that bring their own unique flavors and textures to the dish.

If you’re feeling adventurous, you can even add some roasted tomatoes for an extra burst of flavor or olives to introduce a salty contrast to the sweet vegetables. The addition of nuts, such as pine nuts or slivered almonds, can provide some crunch and complement the tender vegetables perfectly.

Pairing and Serving Ideas

While Vegetable Primavera makes a fantastic side dish, it can easily become the star of the meal when served with pasta. Simply cook some whole-grain pasta, spaghetti, or penne and toss it with the cooked vegetables for a satisfying meal. You can also add a drizzle of olive oil or a splash of pasta water to bring everything together.

For a more substantial meal, pair the Vegetable Primavera pasta with a protein such as grilled chicken, shrimp, or even tofu for a plant-based version. The light and fresh flavors of the vegetables and pasta complement almost any protein, making it a great option for a balanced and wholesome dinner.

Additionally, this dish works well as a meal prep option. Simply prepare a large batch of the vegetables and pasta, and store them in individual containers for easy lunches throughout the week. You can also prepare the vegetable base in advance, then add it to pasta or grains when you’re ready to eat.

Nutritional Benefits of Vegetable Primavera

Vegetable Primavera isn’t just tasty—it’s also packed with nutrients. The variety of vegetables used in the dish provides a wealth of vitamins, minerals, and fiber that contribute to overall health. The carrots are rich in vitamin A, which is vital for eye health, while the broccoli provides vitamin C, which supports the immune system. The bell peppers are full of antioxidants, which help fight oxidative stress and inflammation.

The use of olive oil provides healthy fats, which are essential for heart health and help the body absorb fat-soluble vitamins like vitamins A, D, E, and K. The garlic and Italian seasoning also offer anti-inflammatory and immune-boosting properties, making this dish not only delicious but beneficial for overall health.

By adding Parmesan cheese, you also introduce some protein and calcium to the dish, helping to support bone health. For those who are lactose intolerant or prefer a plant-based diet, simply omit the cheese or substitute it with a plant-based alternative.

Conclusion: A Quick and Wholesome Dish for Any Occasion

In conclusion, Vegetable Primavera is a fantastic dish that is both quick and versatile. With its vibrant vegetables, simple ingredients, and customizable options, it’s perfect for busy weeknights, meal prepping, or serving at dinner parties. The addition of pasta turns it into a hearty meal, while keeping it light and healthy. Whether served as a side or a main course, this dish brings together fresh, seasonal vegetables with bold flavors that everyone will enjoy.

Vegetable Primavera is a celebration of simplicity and wholesome ingredients. It’s a dish that can be made in minutes, but its depth of flavor and versatility make it a meal that can be enjoyed again and again. The next time you’re looking for a quick, satisfying, and nutritious meal, give Vegetable Primavera a try—you won’t be disappointed!