Whole wheat fusilli alla crudaiola with vegetables, pumpkin seeds and salted ricotta
- Vegetarian
- Energy Kcal 490
- Carbohydrates g 60.2
- of which sugars g 9.6
- Protein g 15.2
- Fats g 21
- of which saturated fat g 3.79
- Fiber g 13
- Cholesterol mg 6
- Sodium mg 583
- Difficulty: Easy
- Prep time: 15 min
- Cook time: 10 min
- Serving: 4
- Cost: Low
PRESENTATION
Whole wheat fusilli with vegetables, pumpkin seeds, and ricotta salata brings that classic Italian summer vibe right to your table. In Italy, this type of pasta alla crudaiola is a favorite when the weather warms up—nobody wants anything too heavy. Really. Think about those days when you crave something fresh, colorful, and just bursting with flavor.
This dish gets its fun twist from the mix of whole wheat fusilli, crunchy pumpkin seeds, and all those tender veggies like zucchini, carrots and tomatoes. The vegetable pasta recipe comes together using only raw, crisp produce—no cooking the sauce—so everything stays super moist and a little tangy thanks to the capers and olives. It’s got a great combo of textures, with the pasta holding up perfectly under the mix of juicy tomatoes, salty olives, and that pop of crunch from the seeds. And the sauce? Perfectly balanced.
In Italy, many people love grabbing this kind of pasta for a quick lunch they can pack up and take to work, especially during the summer. It’s not just light; it’s really really satisfying too, with that creamy bite of ricotta salata finishing things off in a way that feels both special and super chill. The pumpkin seeds are a bit of a surprise—most versions skip them—but here they add something new and kind of crispy that people really enjoy.
With all those Mediterranean flavors in every bite, you get a real sense of what healthy Italian eating is all about: lots of fresh veggies, a bit of good cheese, and just enough olive oil to bring it all together. Thing is, whether you’re into healthy pasta recipes or just want a dish that’s got a little more color and crunch, this is perfect for anyone who loves easy, golden summer food. Seriously good. It’s a really fun change from your usual cold pasta dishes and fits right in with the whole Mediterranean diet vibe that’s so popular these days. Plus, it’s a breeze to make and enjoy, offering a taste of Italy without the fuss. Which is great.
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INGREDIENTS
- Whole wheat Fusilli pasta 11.3 oz (320 g)
- Zucchini 1 ½ cup (180 g)
- Carrots 1.6 cups (180 g)
- Datterino tomatoes 1.67 cups (250 g)
- Basil to taste
- Black olives 2.8 oz (80 g) - pitted
- Lemon peel 1
- Salted ricotta cheese 1.5 oz (40 g)
- Extra virgin olive oil 2 ½ tbsp (40 g)
- Pumpkin seeds 1.4 tbsp (20 g)
- Salted capers 2 tsp (10 g) - desalted
- Fine salt to taste
- Black pepper to taste
How to prepare Whole wheat fusilli alla crudaiola with vegetables, pumpkin seeds and salted ricotta
To prepare whole wheat fusilli alla crudaiola with vegetables, pumpkin seeds, and salted ricotta, start by desalting the capers under running water. Then wash and dry the vegetables; next, take the zucchini, trim it 1, and grate it with a coarse grater 2. Proceed with the carrot: trim it 3
and peel it 4, then grate it also with a coarse grater 5. Then take the cherry tomatoes and cut them in half 6.
Slice the olives into rounds 7. Take a large bowl and add the carrots 8 and zucchinis 9.
Then add the cherry tomatoes 10, olives 11, and desalted capers 12.
Coarsely chop the basil 13 and grate some untreated lemon zest for a citrusy touch 14. Drizzle with a bit of raw olive oil to enhance the flavor 15.
Season with salt and pepper 16 and mix all the ingredients 17. Your sauce is ready: set it aside. Now move on to the vegetables for decoration. Trim the zucchini, then create vegetable spirals with a spiralizer 18.
Repeat with the carrot after peeling it 19. If you don't have a spiralizer, you can use a mandoline to get very thin strips of zucchinis and carrots, which you can then cut into thin strips with a knife. Set aside the decorative vegetables. Toast the pumpkin seeds for 1 minute in a non-stick pan 20 and set them aside. Cook the whole wheat fusilli in plenty of salted water 22.
Drain them while still al dente directly into the bowl with the raw vegetable sauce 22 and mix well. Add the spiralized carrots 23 and the decorative zucchinis 24.
Then add the pumpkin seeds 27. Now plate your whole wheat fusilli alla crudaiola with vegetables, pumpkin seeds, and salted ricotta by grating plenty of salted ricotta 26, garnish if you like with some basil leaves and… enjoy 27!