Quick dinner ideas: penne primavera

Penne primavera is a classic Italian pasta dish once used young spring vegetables from the garden. Today, vegetables are available year-round, so this dish can be made anytime. Read on for a delicious recipe that will help you make this dish in no time.

• Preparation time: 15 minutes.
• Cooking time: 15 minutes.
• Serves 4.

Ingredients:

• 375 g (12 oz) penne or other pasta shapes
• 250 g (1/2 lb) asparagus
• 250 g (1/2 lb) green beans, trimmed and cut into 0.5-cm (1/4-in) lengths
• 250 g (1/2 lb) shelled fresh peas
• 15 ml (1 tbsp) olive oil
• 1 onion, chopped
• 1 garlic clove, chopped
• 1 can (425 g/15 oz) chickpeas, drained
• 125 g (1/4 lb) button mushrooms, chopped
• 15 ml (1 tbsp) flour
• 250 ml (1 c) dry white wine
• 30 ml (2 tbsp) half-and-half
• 30 ml (2 tbsp) chopped mixed fresh parsley and thyme
• 4 shredded fresh sage leaves or tarragon
• Salt and pepper to taste

1. Cook the pasta in boiling water, according to the package instructions, until al dente, 10 to 12 minutes. Drain well.
2. While the pasta is cooking, cut the asparagus into 3.5-centimetre (1 1/2-inch) lengths, keeping the tips separate. Drop the pieces of asparagus stalk, the green beans and peas into a pot of boiling water. Return to a boil and cook for 5 minutes. Add the asparagus tips and cook for 2 minutes. Drain thoroughly.
3. Heat the oil in a large skillet. Add the onion and cook until softened, 3 to 4 minutes. Add the garlic, chickpeas and mushrooms, and continue to cook, stirring occasionally, for 2 minutes.
4. Stir in the flour, then gradually pour in the wine and bring to the boil, stirring. Simmer until the sauce is thickened.
5. Stir in the half-and-half and herbs with seasoning to taste. Add the vegetables to the sauce and heat gently for 1 to 2 minutes, without boiling.
6. Divide the pasta among 4 serving bowls and spoon the sauce over the top. Serve immediately.

Each serving provides:

• Key nutrients: 510 calories, 70 calories from fat, 7 g fat, 2 g saturated fat, 0 g trans fat, 22 g protein, 81 g carb, 8 g fibre, 320 mg sodium.
• Blood pressure nutrients: 36 mg vitamin C, 92 mg magnesium, 709 mg potassium, 71 mg calcium.

• For a meaty version, substitute 75 grams (3 ounces) lean, chopped pancetta or Canadian bacon, for the chickpeas, and omit the sage leaves and tarragon.
• Use frozen peas instead of fresh, adding them with the asparagus tips.

• Peas provide good amounts of the B vitamins B1, niacin and B6. They also provide dietary fibre, particularly the soluble variety, some folate and vitamin C.

Keep this recipe in mind and create a quick meal that the whole family will enjoy.