Whole Wheat Pasta With Sauteed Cauliflower Oranges Walnuts And Rosemary Recipe

I recently stumbled upon a pasta recipe that’s just as vibrant and refreshing as it is comforting—think hearty whole wheat pasta meets the unexpected zing of orange zest and the nutty crunch of toasted walnuts.

My pasta made with whole wheat, along with sautéed cauliflower, oranges, walnuts, and rosemary, is nothing less than a flavor fiesta in my mouth. I love it for its rich nutritional value, but I’d eat it just as happily if it weren’t healthy.

More Colorful Than Ever

I mean, look at it: a dish with this combination of ingredients is positively bursting with color. Whole wheat, of course, always plays the earthy-toned staple role.

But then you have cauliflower, a vegetable that’s so in right now, and apparently, it’s got the same amount of vitamin C as an orange. Oranges are definitely the poppiest color in this dish.

And with their zest and beautiful segments, they’re also the most flavorful part of this dish, in my humble opinion. And then you have walnuts.

Lots of color there, too.

Ingredients

• Whole Wheat Pasta: Rich in dietary fiber, supporting digestion and satiety.
• Cauliflower: Low-calorie source of vitamins C and K, aids in detoxification.
• Olive Oil: Heart-healthy monounsaturated fats, adds a fruity aroma.
• Garlic: Contains allicin for potential anti-inflammatory benefits.
• Rosemary: Herbal antioxidant with a piney aroma, enhances flavor.
• Walnuts: High in omega-3 fatty acids, crucial for brain health.
• Orange: Provides fresh, citrusy sweetness and vitamin C boost.
• Parmesan Cheese: Adds savory umami with calcium and protein.

Ingredient Quantities

“`html

• 8 ounces whole wheat pasta
• 1 medium head cauliflower, cut into small florets
• 2 tablespoons olive oil
• 1 garlic clove, minced
• 1 teaspoon fresh rosemary, finely chopped
• 1/4 cup toasted walnuts, roughly chopped
• 1 orange, zest and segments
• 2 tablespoons fresh orange juice
• 1/4 cup grated Parmesan cheese
• Salt and pepper to taste

“`

How to Make this

1. Place the large pot of salted boiling water on the stove. When it is at a rolling boil, add the whole wheat pasta. Stir a couple of times to keep the pasta from sticking together. Cook according to package directions until “al dente” (the pasta has a bit of bite to it; it will continue cooking when you add it to the sauce). Drain well and set aside.

2. In a big sauté pan, warm 1 tablespoon of olive oil at medium heat. Toss in the cauliflower florets and a small amount of salt. Sauté for around 10 minutes, until the cauliflower is tender and has taken on a golden hue.

3. Mix the minced garlic and chopped rosemary in the skillet with the cauliflower.

4. Include the orange zest and orange segments into the skillet, and stir gently until thoroughly combined with the cauliflower.

5. Mix in the orange juice and allow it to simmer for another minute, so the flavors can come together.

6. Incorporate the cooked pasta into the skillet, ensuring an even coating with all the ingredients. Add the second tablespoon of olive oil, and sauce, and season to your preference with salt and pepper.

7. Carefully combine the toasted walnuts and half of the grated Parmesan cheese, mixing them in well.

8. Take the pasta mixture off the heat and move it to a serving bowl.

9. Top with the rest of the Parmesan cheese.

10. Serve at once, garnishing with additional rosemary if desired.

Equipment Needed

1. Large pot
2. Sauté pan or large skillet
3. Stove
4. Measuring spoons
5. Wooden spoon or spatula for stirring
6. Colander for draining pasta
7. Cutting board
8. Knife for chopping and mincing
9. Zester or fine grater for the orange
10. Juicer or reamer for the orange juice
11. Serving bowl for the pasta

FAQ

• Can I use regular pasta instead of whole wheat?Certainly, you have the option to replace whole wheat pasta with virtually any variety of your choice. However, do keep in mind that the cooking times may vary somewhat based on the specific type you choose.
• Can I prepare this dish in advance?Definitely, you can prep all the parts in advance and put them together just before serving. Keep the pasta and the sautéed cauliflower in two separate places, and then gently reheat them before serving.
• How can I make this recipe vegan?To make it suitable for vegans, just leave out the Parmesan cheese or replace it with a plant-based alternative.
• What can I use instead of walnuts?If you have a nut allergy or simply prefer a different nut, you might try using almonds or pecans in our nut butter recipe. You can also leave the nuts out completely.
• Is there a substitute for rosemary?An alternative to rosemary is thyme or oregano, which will give the dish a different but pleasant flavor.
• Can I use bottled orange juice?The best flavor comes from fresh-squeezed orange juice, but if you are short on time, bottled juice can quickly take its place.
• How do I toast walnuts?Toasting walnuts is easy. All you need is a dry skillet, a heat source, and the walnuts. You can also use the oven, as it toasts large amounts of walnuts evenly. But if you’re trying to be frugal and save space, as I am, toasting in the skillet is a more practical method.

  When you’re ready to toast the walnuts, place them in a dry skillet over medium heat, stirring frequently. You should have a lovely smell wafting through your kitchen after about 5–7 minutes. The nuts should be only slightly brown; too much color means you’ve gone and made them bitter.

Whole Wheat Pasta With Sauteed Cauliflower Oranges Walnuts And Rosemary Recipe Substitutions and Variations

Pasta made from whole wheat: Substitute with pasta made from regular wheat or from gluten-free grains, if you need to avoid gluten.
Substitutes for olive oil: Use avocado oil or grapeseed oil as alternatives.
Use dried rosemary (half the amount) or thyme as substitutes for fresh rosemary.
Walnuts that are toasted: Opt for toasted pecans or almonds for a different and equally nutty flavor.
Pecorino Romano or nutritional yeast can be used as a substitute for Parmesan cheese in order to create a vegan option.

Pro Tips

1. Roast the Cauliflower For an extra layer of flavor, roast the cauliflower florets in the oven at 425°F (220°C) for about 20 minutes before adding them to the sauté pan. This will enhance their natural sweetness and add a nice char that complements the dish.

2. Use Freshly Grated Parmesan Grating your Parmesan cheese from a block rather than using pre-grated versions will enhance the dish with a fresher and more intense flavor and texture.

3. Infuse the Oil Before adding the cauliflower, briefly heat the olive oil with the rosemary and garlic to infuse the oil with their flavors. This will deepen the aromatic base of the dish.

4. Save Pasta Water Before draining the pasta, reserve about a cup of pasta cooking water. If the pasta sauce becomes too thick, use the reserved water to thin it out and help it coat the pasta more evenly.

5. Orange Segment Technique To ensure the orange segments blend smoothly into the dish, consider using a sharp knife to cut between the membranes. This will produce clean, segment-free pieces that mix more easily into your pasta.