Pasta with Vegetables

Tanya Eisenwasser

Print Recipe

Gluten-free pasta with sauteed vegetables.

Prep 10 min

Cook 15 min

Serves 4

Gluten-freeDairy-freeVegan

Ingredients

• 12 ounces gluten-free pasta
• 2 cups mixed vegetables (zucchini, broccoli, carrots)
• 3 tablespoons olive oil
• 2 cloves garlic, minced (optional)
• 1/2 teaspoon sea salt
• Fresh parsley for garnish
• Black pepper (optional)

Instructions

1. Bring a large pot of salted water to a boil. Cook pasta according to package directions. Reserve 1/4 cup pasta water, then drain.
2. While pasta cooks, heat olive oil in a large skillet over medium-high heat.
3. Add garlic if using and cook 30 seconds.
4. Add vegetables and cook 5-6 minutes until tender-crisp.
5. Add the drained pasta to the skillet.
6. Toss everything together, adding reserved pasta water as needed to loosen.
7. Season with salt and pepper if using.
8. Garnish with fresh parsley. Serve immediately.

Tips & Substitutions

• Rice or cassava pasta works best. Cook until al dente so it holds up when tossed with the vegetables.
• Use whatever vegetables are fresh. Asparagus, green beans, and snap peas all work well in place of the suggested mix.
• Skip the garlic if alliums trigger symptoms. The olive oil and fresh parsley still provide plenty of flavor.
• Add fresh-cooked chicken on top for more protein. Pan-sear a breast while the pasta cooks.
• Reserve pasta water. That starchy water helps the olive oil coat the pasta evenly and prevents dryness.

Why This Works

Gluten-free pasta. Rice or cassava-based pastas are naturally low in histamine and avoid the potential issues some people have with gluten.

Zucchini, broccoli, and carrots. All are naturally low in histamine and generally well tolerated. Sauteing quickly keeps them tender-crisp and nutrient-rich.

Olive oil. A simple, well-tolerated fat that forms the base of the sauce. No fermented sauces or aged cheeses needed.

Fresh parsley. A mild herb that many people tolerate well and that adds brightness. If you are sensitive to dried herbs, fresh versions may be easier to tolerate.

Garlic (optional). Garlic can be a trigger for some people with histamine intolerance or FODMAP sensitivity, so it is listed as optional. Garlic-infused olive oil can be a gentler alternative if you want the flavor.

Storage

Best served immediately while the pasta is warm. Leftover pasta can be refrigerated and eaten within 24 hours. If you added chicken, be aware that protein dishes accumulate histamine faster during storage.

Not sure if an ingredient is safe? Histamine Tracker includes a database of 1,000+ foods with histamine ratings to help you cook with confidence.