Asparagus Feta Pasta
A sauce of tangy feta and Greek yogurt anchors the components of this creamy, vegetable-filled pasta, and the combination of asparagus and peas makes it especially colorful and perfect for spring. Although the textures are at their most supple when served hot or warm, this dish also works well at room temperature, served as a pasta salad. Asparagus is rich in vitamin K, involved in bone health and blood clotting. It is also high in folate, a mineral involved in cell growth and vital for a healthy pregnancy. Asparagus is also an excellent source of flavonoids (antioxidants) that have been found to have blood pressure-lowering, anti-inflammatory, anti-viral and anti-cancer effects. Greek yogurt is extremely nutritious, with more protein than regular yogurt and higher levels of A & B vitamins, calcium, selenium and calcium. Using whole grain or lentil pasta increases the fiber and mineral content of this dish without sacrificing flavor.
Makes: 4-6 servings
Time to cook: 25 minutes
Ingredients
8 tablespoons olive oil, plus more for drizzling
2 cups plain Greek yogurt
1 cup frozen green peas, thawed
5 garlic cloves (2 finely grated or minced, 3 thinly sliced)
½ teaspoon kosher salt (Diamond Crystal), plus more as needed
1 pound short whole grain or gluten-free pasta, such as shells, fusilli or orecchiette
½ teaspoon red-pepper flakes, plus more to taste
1 bunch asparagus (about 1 pound), trimmed and cut into ½-inch pieces
8 ounces feta, crumbled into large chunks
Juice of ½ lemon, plus more to taste
¼ cup mint leaves, torn
3 scallions, trimmed and thinly sliced
Cooking Instructions
1. In the bowl of a food processor or blender, combine 5 tablespoons olive oil, the yogurt, ⅔ cup peas, the grated garlic and 1 teaspoon salt. Pulse until the sauce is no longer chunky, scraping the sides with a rubber spatula. Transfer to a large bowl and set aside.
2. Bring a large pot of well-salted water to boil. Add pasta and cook until al dente according to the package directions. Drain.
3. While the pasta is boiling, add the sliced garlic to a large skillet, along with the remaining 3 tablespoons olive oil, ¼ teaspoon red-pepper flakes and a big pinch of salt, and place over medium heat. Cook, stirring occasionally, until the garlic turns golden at the edges, 2 to 5 minutes.
4. Add the asparagus and remaining ⅓ cup peas to the skillet and sauté until just cooked through, 2 to 3 minutes. If the pan looks dry, add a tablespoon or two of water.
5. After draining, add the warm pasta to the yogurt mixture in batches, stirring in between, so the sauce doesn’t curdle. Stir in the asparagus mixture, feta, remaining ¼ teaspoon red-pepper flakes and the lemon juice. Taste and add more salt, red-pepper flakes, or lemon juice if needed. Drizzle with olive oil, garnish with mint leaves and scallions, and serve warm.
Nutrition per serving
669 calories; 33 grams fat; 11 grams saturated fat; 15 grams monounsaturated fat; 3 grams polyunsaturated fat; 70 grams carbohydrates; 10 grams dietary fiber; 8 grams sugars; 30 grams protein; 650 milligrams sodium.
Recipe by Melissa Clark, NY Times Cooking
