Liz's Blog for a Healthier, Happier Life

Garlic-Infused, Rotini Primavera with Edamame & Fresh Basil

Plant-based diets are highly recommended.  The fibre and antioxidant-rich, plant compounds they contain are uniquely beneficial for health and longevity.  This recipe is super flavourful and loaded with good nutrition.  It’s great for serving to company or making on the weekend and taking for lunch all week long.  Finally, because there’s a fair amount of chopping involved (trust me, it’s worth it!), it’s a wonderful recipe to prepare with your partner or kids – put on some great tunes and make your cooking time, your bonding time.  Enjoy!!!

Serves 8


Garlic-Olive Oil Infusion

3 Tbsp (45 mL) extra virgin olive oil

8 to 10 cloves of garlic, peeled and sliced

½ tsp (2.5 mL) crushed red pepper flakes

½ tsp (2.5 mL) freshly ground pepper

½ tsp (2.5 mL) salt

1½ cups (375 mL) chopped, fresh basil (one 40g package)

Primavera Mix

3 Tbsp (45 mL) extra virgin olive oil

2 medium red onions, diced

1 medium red pepper, diced

3 cups (750 mL) cremini or baby bella mushrooms, sliced

3 medium carrots, chopped

2 medium-size heads of broccoli, chopped (about 4 cups)

2 cups (500 mL) frozen, shelled edamame


375 g box of whole grain, rotini pasta (about 5 cups uncooked)


1. Pre-chop garlic, basil, and all veggies.  Set aside. 

2. Cook frozen edamame in boiling water for 3 to 4 minutes.  Drain, set aside and cover to keep warm.

3. For the garlic-olive oil infusion, add the olive oil, sliced garlic, red pepper flakes, salt and pepper to a very small saucepan.  The oil should be covering the garlic.  Simmer on low heat (if the heat is too high the garlic will burn – you don’t want that).  Leave simmering on low while cooking the veggies and pasta.  Don’t add the basil until just before mixing with the rest of the ingredients.

4. Put the pasta in a large pot of boiling water.  Cook until “al dente” and drain.

5. While the pasta is cooking, sauté the veggies in either a very large frying pan or a large pot.  Start by sautéing the onions and red pepper in olive oil for about 3 to 4 minutes.  Add the mushrooms and sauté for another 3 to 4 minutes.  Add the broccoli and carrots and sauté for another 3 to 4 minutes or until tender crisp.  Add in the cooked edamame.      

6. In a large pot or bowl, mix all the cooked ingredients together – the sautéed vegetables and edamame, the cooked pasta, and the garlic-olive oil infusion (including the added fresh basil).  Mix well and serve.  This recipe is relatively low in sodium.  You may want to add a bit of salt or pepper at the table upon serving to best suit your needs and tastes.

7. Put leftovers in the fridge.  Enjoy warmed in the microwave the rest of the week. 

Serving Size:  2 cups (500 mL)

Nutritional Information Per Serving:  350 calories, 14g fat, 2g saturated fat, 48g carbohydrates, 8g sugars, 10g fibre, 14g protein, 187mg sodium



I’m a registered dietitian with a passion for peanut butter sandwiches and an undying love for chocolate. I’ve been researching, writing, and speaking about eating for optimal health for over 25 years. I have two wonderful daughters, love hiking year-round, and playing hockey in the winter. Perhaps, most importantly, I never let a good dance song go to waste!

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