This Creamy Pea Pesto Pasta is ready in just about 30 minutes, naturally loaded with plant-based protein, and the perfect vegan dinner recipe to enjoy throughout Spring and early Summer.
Table of Contents
A High-Protein Spin on Classic Pesto
Key Ingredients You’ll Need
Equipment Needed
How to Make Creamy Pea Pesto Pasta
Serving Suggestions
Storage Instructions
More Pesto Recipes You May Enjoy:
Creamy Pea Pesto Pasta Recipe Recipe
A High-Protein Spin on Classic Pesto
When you think of homemade pasta sauces, you likely think of staples like Easy Roasted Tomato Sauce, Homemade Marinara Sauce, or Lentil Bolognese Sauce. But we love a twist on the Classic Vegan Pesto just as much!
This fun and creamy Pea Pesto is another Easy Nut-Free Vegan Pesto recipe that is filled with flavorful fresh herbs, yet is also rich in plant-based protein thanks to the green peas!
Use this homemade pea pesto to make this creamy pesto pasta, or a few other easy vegan recipes like a sandwich spread, pizza sauce, pasta salad, or easy vegan appetizer like these Pesto Pinwheels! All you need is a few simple ingredients.
Key Ingredients You’ll Need
Cashews: Most traditional pesto sauces are made with raw or toasted pine nuts. We opted for cashews, which create a great, creamy pasta sauce and are naturally more affordable. We have not tested a nut-free alternative, but you may have luck replacing the cashews with raw sunflower seeds or pine nuts if desired.
Peas: Canned peas, frozen peas, or fresh peas work well. If you are using frozen, thaw them under cool water using a fine mesh sieve before blending.
Basil: Fresh basil leaves are essential for the best, rich pesto flavor. Unfortunately, dried basil won’t work in its place.
Vegan parmesan: Use either homemade vegan parmesan cheese made from cashews and nutritional yeast, or opt for your favorite store-bought brand.
Garlic: Fresh garlic cloves will yield the best, garlicky flavor. If you’re out, you can substitute 1/2 teaspoon of garlic granules or garlic powder.
Olive oil: Used in the homemade pesto to create an extra smooth creamy texture. A quality olive oil will also enhance the flavor and highlight the herbaceous flavors in the freshly packed basil and garlic.
Lemon: Lemon juice and lemon zest add a natural brightness and citrusy aroma that balances the richer flavors in the pasta dish.
Pasta: Any pasta of choice will work. If you are gluten-free, opt for your favorite gluten-free pasta. Alternatively, you can use a fresh al dente pasta. Try our Authentic Homemade Vegan Pasta (it’s naturally egg-free!)
Equipment Needed
Medium-sized mixing bowl
High-speed blender
Colander or fine mesh sieve
Spatula
How to Make Creamy Pea Pesto Pasta
Soak the cashews. Place the cashews in a medium-sized bowl and cover with boiling water. Set aside to soak and soften for at least 30 minutes or overnight.
Make the pea pesto. Drain the cashews and add them to a high-speed blender along with the peas, basil, vegan parmesan, garlic, olive oil, lemon juice, lemon zest, and salt. Blend until a paste forms, scraping down the sides of the blender as needed. Set aside.
Cook the pasta. Bring a large pot of salted water to a boil. Once boiling, add the pasta and cook according to package instructions or until al dente.
Reserve the pasta water. Before draining, reserve 1 1/2 cups of pasta water. Add 1 cup of the pasta water to the blender and blend the pea pesto until a smooth pasta sauce forms.
Toss the pasta and sauce together. Add the pasta and blended sauce back to the pot over low heat. Stir until the pasta is evenly coated, adding additional pasta water as desired to thin.
Serve. Season with salt and black pepper to taste, garnish with chopped basil, red pepper flakes, and lemon zest, if desired, then enjoy while warm!
Serving Suggestions
We love to serve this pasta as an easy weeknight meal or comforting weekend lunch. It’s hearty enough to enjoy on its own, but we love to serve it with a side of bread or a simple side dish, such as this Brussels Sprouts Caesar Salad or Simple Roasted Vegetables.
If you’d like to pair it with crusty bread, here are a few of our favorites:
4-Ingredient No Knead Bread
Vegan Garlic Bread
Vegan Pandesal (Filipino Bread Rolls)
Fluffy Potato Rolls
Garlic Herb Dinner Rolls
Storage Instructions
Once the al dente pasta is tossed with the homemade pea pesto sauce, it is best enjoyed immediately while fresh. As the pasta sits, the pasta will begin to absorb the pesto sauce and become significantly less creamy.
If you are planning to have leftovers, or are making this pasta recipe for vegan meal prep, it is best to keep the pea pesto and pasta separate and combine in a large skillet just before serving.
Cooled pasta will keep for up to 4 days in the refrigerator. Store leftovers in an airtight container to prevent the pasta from drying out.
More Pesto Recipes You May Enjoy:
Dinner
Creamy Avocado Pesto Pasta (Vegan & Gluten-Free)
Gluten Free
Vegan Sun-Dried Tomato Pesto Pasta (Gluten-Free)
Dinner
Easy Pesto Gnocchi
Dinner
Vegan Chicken Pesto Pizza (5-Ingredients)
Make sure you tag us on Instagram @sweetsimplevegan and @consciouschris and hashtag #sweetsimplevegan if you make this recipe. We love to see your photos!
This Creamy Pea Pesto Pasta is ready in just about 30 minutes, naturally loaded with plant-based protein, and the perfect vegan dinner recipe to enjoy throughout Spring and early Summer.
Ingredients
¾ cup raw cashews
2 cups peas (thawed, if using frozen)
1¼ cup basil, packed
½ cup vegan parmesan
2 cloves garlic
¼ cup olive oil
Juice and zest of 1 lemon
½ teaspoon salt
16 ounces pasta
Fresh basil, for garnish
Lemon zest, for garnish
Equipment
Medium-sized mixing bowl
High-speed blender
Colander or fine mesh sieve
Spatula
Instructions
Soak the cashews. Place the cashews in a medium-sized bowl and cover with boiling water. Set aside to soak and soften for at least 30 minutes, or overnight.
Make the pea pesto. Drain the cashews and add them to a high-speed blender along with the peas, basil, vegan parmesan, garlic, olive oil, lemon juice, lemon zest, and salt. Blend until a paste forms, scraping down the sides of the blender as needed. Set aside.
Cook the pasta. Bring a large pot of salted water to a boil. Once boiling, add the pasta and cook according to package instructions, or until al dente.
Reserve the pasta water. Before draining, reserve 1 1/2 cups of pasta water. Add 1 cup of the pasta water to the blender and blend the pea pesto until a smooth pasta sauce forms.
Toss the pasta and sauce together. Add the pasta and blended sauce back to the pot over low heat. Stir until the pasta is evenly coated, adding additional pasta water as desired to thin.
Serve. Season with salt and black pepper to taste, garnish with chopped basil, red pepper flakes, and lemon zest, if desired, then enjoy while warm!
Notes
Storage: If you are planning to have leftovers, or are making this pasta recipe for meal prep, it is best to keep the pea pesto and pasta separate and combine in a large skillet just before serving. Cooled pasta will keep for up to 4 days in the refrigerator. Store leftovers in an airtight container to prevent the pasta from drying out.
This pasta is best enjoyed immediately while fresh. As the pasta sits, the pasta will begin to absorb the pesto sauce and become significantly less creamy.
Prep Time:30 minutes
Cook Time:15
Category:Pasta, Entree
Method:Blender and Stovetop
Keywords: Spring, Peas, basil, herbs
The post Creamy Pea Pesto Pasta appeared first on Sweet Simple Vegan.
By: Chris Petrellese Title: Creamy Pea Pesto Pasta Sourced From: sweetsimplevegan.com/creamy-pea-pesto-pasta/ Published Date: Mon, 11 Mar 2024 20:17:28 +0000
Welcome to Paleovsketo.com, the trusted source for up-to-date knowledge on lifestyle nutrition! Here, you’ll find reliable strategies that promote healthy living and help individuals achieve their fitness goals. Whether it’s embracing the paleo or keto diet, intermittent fasting, or learning how to lose weight effectively - we cover it all!
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Frequently Asked Questions
Can you get enough nutrition from a plant based diet?
Yes, you can get enough nutrition from plant-based foods. The amino acids you need to build muscle, stay healthy, and maintain your health can be found in nuts, legumes and seeds as well as grains. Soy products such as tofu contain all 9 essential amino acids the body cannot make and must get from food. When combined with legumes or grains, vegetables like spinach, kale, and broccoli are high in protein, they can provide adequate nutrition. Plant-based proteins typically have lower saturated fat levels than animal proteins and are beneficial for supporting long-term satiety between meals. Additionally, adding omega-3 fatty acids in things like flaxseeds, chia seeds, walnuts, or hemp seeds can help balance other essential nutrients on a plant-based diet.
Are children able to eat a plant-based diet with no restrictions?
Because of their many health benefits, plant-based diets are growing in popularity among adults. But parents might be wondering if a diet based on plants is safe for their kids. If the diet is planned well and meets all their nutritional requirements, then children can eat a plant-based diet.
Plant-based diets can provide all the necessary nutrients children need to grow and develop. However, children need to be able to get sufficient iron, calcium (vitamin D), vitamin B12, and protein. It is important to have adequate protein for growth and development. Tofu, beans, lentils, nuts, and tofu are all good sources of plant-based proteins. Fortified cereals, leafy leaves, and beans all provide iron which is vital for healthy blood cell. Fortified plant milk, calciumset tofu and leafy leaves contain sufficient calcium for healthy bones. Vitamin D is important for bone health and can be obtained from fortified plant milk and sunlight exposure. Finally, vitamin B12, essential for healthy nerves and blood cells, is typically only found in animal products. Children who eat a plant-based diet might need to take a vitamin B12 supplement.
Also, it is important that children who eat a plant-based diet get enough calories to meet their energy requirements. Whole foods should include fruits, vegetables and whole grains. Children might need to eat more or less frequently to meet their energy needs.
To make sure your child's nutrition is adequate, parents should consult a registered or licensed dietitian. They can guide you in meal planning, supplementation and appropriate portion sizes.
It is possible for children to safely eat a plant-based diet, provided it meets their nutritional needs. Parents can provide their children with a healthy and nutritious plant-based diet with proper planning and guidance from a healthcare professional or registered dietitian.
Is it possible for a plant-based diet to help you lose weight?
Yes, eating a plant based diet can help you lose weight. A variety of fruits and vegetables, legumes, nuts and seeds, whole grains, and other plants-based proteins can give you enough volume to feel full without adding calories from unhealthy fats and carbohydrates. A well-rounded vegan meal plan is usually low in saturated fat and cholesterol-containing foods like red meat and processed snacks that tend to add weight instead of take it away. Research has shown that a plant-based diet can increase metabolism and reduce the risk of obesity. Incorporating healthy ingredients high in fiber and stopping the intake of unhealthy sugars, starches, white bread, and pasta can also further support weight loss while still providing important vitamins and minerals the body needs to stay healthy.
Can I eat Chicken on a Plant-Based Diet?
A plant-based diet does not allow you to eat chicken. A plant-based diet prohibits the consumption of all animal products, such as poultry and fish. Many vegan alternatives to traditionally meat-centric recipes offer the same flavor without using animal products. Tofu, seitan (wheat flour), tempeh, fermented soybeans, and mock duck made of mushrooms can all mimic traditional meats. Vegetarian vegetarian burgers made from black bean or quinoa taste just as good. You can also make tasty vegetarian burgers using coconut bacon strips, eggplant bacon bits, tofu mayo, and faux chicken strips made from wheat gluten.
Statistics
A study found that livestock provides just 18 percent of calories consumed globally but takes up 83 percent of farmland. (forksoverknives.com)
According to research published, going plant-based can cut grocery bills by $750 a year per person, Journal of Hunger & Environmental Nutrition. (forksoverknives.com)
How to transition to a plant-based diet without feeling overwhelmed?
It can seem overwhelming to make the switch to a plant-based diet. However, education and preparation are key. You can start slowly by taking small steps and gradually changing your diet. Whole foods are better than processed ones, and they tend to be healthier and more satisfying.
When it comes to meal prep and planning, dedication yields maximum results - consider mapping out meals in advance so that you know what to shop for and how much time to allocate for each dish. Multi-cookers and slow cookers can be a great investment. Batch cooking allows you to make multiple meals in one sitting.
Don't be afraid to try new flavours. You can add variety to your vegan diet by trying different cuisines, such as Indian curries and Chinese tofu. It is better to make a grocery checklist based on recipes than relying on impulse purchases at the grocery shop. It'll be much easier to switch once you have the right ingredients.
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Diet:
Prep Time: 30 minutes
Category: Pasta, Entree
Method: Blender and Stovetop
