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Healthy anti-inflammatory pasta dish with fresh summer ingredients.

Anti Inflammatory Pasta Recipes

Comforting pasta dishes that are gut-friendly and reduce bloating, using lighter sauces and anti-inflammatory ingredients.
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Prep Time 10 minutes
Cook Time 20 minutes
Total Time 30 minutes
Servings: 4 servings
Course: Dinner, Main Course
Cuisine: Healthy, Mediterranean
Calories: 350
Ingredients Method Notes

Ingredients
  

For the pasta base
  • 8 oz Pasta (gluten-free, whole grain, or legume-based) Choose according to personal tolerance.
Protein options
  • 1 cup Cooked salmon, shredded chicken, lentils, or tofu Choose based on preference.
Vegetables and greens
  • 2 cups Spinach, arugula, or zucchini ribbons Fresh, gentle fiber.
  • 1 cup Shredded carrots or peas Adds color and nutrients.
Sauces and flavorings
  • 1/4 cup Extra virgin olive oil For a lighter sauce.
  • 1 tbsp Garlic infused oil or garlic (if tolerated) Substitute based on digestion.
  • 1 tbsp Lemon zest For flavor without sharpness.
  • 1 tbsp Fresh herbs like basil or parsley Add just before serving.

Method
 

Preparation
  1. Bring a pot of water to a boil and salt it lightly.
  2. Cook the pasta to al dente according to the package instructions.
  3. While pasta cooks, prepare your proteins and vegetables.
Combining the Ingredients
  1. Save a mug of pasta water before draining the pasta.
  2. Toss the drained pasta in the pot with olive oil, lemon zest, and the reserved pasta water.
  3. Fold in the cooked protein and then add the greens until wilted.
  4. Add fresh herbs just before serving.

Notes

Experiment with different proteins and vegetables based on seasonal availability and personal preference. Always cook pasta al dente to aid digestion.