The World's Healthiest Foods are health-promoting foods that can change your life.

Try the exciting new lunch recipe from Day 7 of our upcoming 7-Day Meal Plan.

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advertising. Our mission is to help you eat and cook the healthiest way for optimal health.
Primavera Verde
This festive, colorful dish is an excellent way to add more health-promoting vegetables to your meal. Your choice of veggies is only limited by your imagination and it's a great way to use whatever is in your refrigerator. Enjoy!
Primavera Verde Prep and Cook Time: 50 minutes

Ingredients:
  • 1 medium onion, quartered and sliced thin
  • 1 small red bell pepper, cut in 1 inch strips
  • 1 medium carrot, cut in very thin sticks 1-1/2 inches long
  • 1 bunch thin asparagus, cut 1-1/2 inches long, discard bottom fourth
  • 1-1/2 cup zucchini or summer yellow squash, cut in thin 1 inch strips
  • 6 medium cloves garlic, chopped
  • 1 15 oz can diced tomatoes, with juice
  • 1 TBS + 1/4 cup vegetable broth
  • 1 cup fresh basil, chopped
  • 3 TBS fresh sage, minced
  • 1 cup fresh parsley, minced
  • 3 TBS fresh oregano, minced
  • salt and black pepper to taste
  • 4 oz whole grain linguini pasta
  • 4 oz Chevre goat cheese (optional)

Directions:

  1. Bring salted water to a boil for pasta.
  2. Chop onion and garlic and let sit for 5 minutes to bring out their hidden health-promoting benefits.
  3. Chop remaining vegetables.
  4. Heat 1 TBS broth in medium stainless steel skillet. Healthy Sauté onion in broth over medium heat, stirring frequently for 3 minutes. Add vegetables in order given, waiting about 1 minute between each.
  5. Add tomatoes and broth and simmer for another couple minutes, until vegetables are barely tender, about 10 minutes. If needed, you can add a touch more liquid to keep moist. Add minced herbs. Season with salt and pepper.
  6. While vegetables are simmering, cook pasta according to package instructions and strain through colander.
  7. Toss pasta with vegetable mixture and top with goat cheese if desired.
Serves 6

Nutritional Profile

Primavera Verde
1.00 serving
(264.77 grams)
Calories: 135

NutrientDRI/DV

 vitamin K218%




 fiber17%


 protein12%

 iron12%



Introduction to Recipe Rating System Chart

In order to better help you identify recipes that feature a high concentration of nutrients for the calories they contain, we created a Recipe Rating System. This system allows us to highlight the recipes that are especially rich in particular nutrients. The following chart shows the nutrients for which Primavera Verde is either an excellent, very good, or good source (below the chart you will find a table that explains these qualifications). If a nutrient is not listed in the chart, it does not necessarily mean that the recipe doesn't contain it. It simply means that the nutrient is not provided in a sufficient amount or concentration to meet our rating criteria. (To view this recipe's in-depth nutritional profile that includes values for dozens of nutrients - not just the ones rated as excellent, very good, or good - please use the link below the chart.) To read this chart accurately, you'll need to glance back up to see the ingredients used in the recipe and the number of serving sizes provided by the recipe. Our nutrient ratings are based on a single serving. For example, if a recipe makes 4 servings, you would be receiving the nutrient amounts listed in the chart by eating 1/4th of the combined ingredients found in the recipe. Now, returning to the chart itself, you can look next to the nutrient name in order to find the nutrient amount it offers, the percent Daily Value (DV%) that this amount represents, the nutrient density that we calculated for this recipe and nutrient, and the rating we established in our rating system. For most of our nutrient ratings, we adopted the government standards for food labeling that are found in the U.S. Food and Drug Administration's "Reference Values for Nutrition Labeling." Read more background information and details of our rating system.

Primavera Verde
1.00 serving
264.77 grams
Calories: 135

NutrientAmountDRI/DV
(%)
Nutrient
Density
World's Healthiest
Foods Rating
vitamin K196.55 mcg21829.2excellent
vitamin C61.66 mg8211.0excellent
vitamin A402.93 mcg RAE456.0very good
manganese0.45 mg233.0good
fiber4.31 g172.3good
potassium497.69 mg141.9good
iron2.21 mg121.6good
protein6.07 g121.6good
molybdenum5.43 mcg121.6good
vitamin B60.19 mg111.5good
World's Healthiest
Foods Rating
Rule
excellent DRI/DV>=75% OR
Density>=7.6 AND DRI/DV>=10%
very good DRI/DV>=50% OR
Density>=3.4 AND DRI/DV>=5%
good DRI/DV>=25% OR
Density>=1.5 AND DRI/DV>=2.5%

In-Depth Nutritional Profile for Primavera Verde

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