Green Pasta

Make this 15-minute Green Pasta recipe for nourishing and comforting family dinners! It’s incredibly easy to make, uses budget-friendly ingredients, and features the creamiest, dreamiest green spinach sauce.

Craving more easy vegan pasta dinners? Try my One Pot Vegan Pasta, Pesto Pasta Salad, Dairy Free Mac and Cheese, and Lemon Asparagus Pasta!

Whether it’s Saint Patrick’s Day, a summer evening, or a busy weeknight, this easy vegan Green Pasta has you covered!

Pasta is one of my go-to’s when making dinner for my family, and the secret to getting everyone’s plate clean is a really great pasta sauce. Like my Vegan Spinach Pesto and Vegan Bolognese, the green spinach sauce in this creamy green pasta recipe is what makes the meal memorable.

The sauce is easy to blend together with 7 simple, healthy, and budget-friendly ingredients and has a delicious savory depth of flavor. Pour it over your favorite pasta, and voila! A creamy, dreamy pasta dinner the whole family will love.

Why you’ll love this green pasta

• Green goodness – With a vibrant green color and rich, savory flavors, this healthy green pasta is hard to resist. Plus, it’s on theme for Saint Patrick’s Day!
• Indulgent but healthy – The healthy green pasta sauce (made from blended spinach, cashews, garlic, nutritional yeast, and lemon juice) is the star of this dinner. Swap the pasta noodles for bean-based pasta or gluten-free pasta. Or serve over roasted potatoes or vegetables if you prefer.
• Budget-friendly – The 9 ingredients in this recipe are simple, easy to find, and budget-friendly.

Frequently asked questions

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Green Pasta

Make this 15-minute Green Pasta recipe for nourishing and comforting family dinners! It’s incredibly easy to make, uses budget-friendly ingredients, and features the creamiest, dreamiest green spinach sauce.

Course Main Course

Cuisine Italian-inspired

Prep Time 10 minutes minutes

Cook Time 10 minutes minutes

Total Time 20 minutes minutes

Servings 4 servings

Calories 345kcal

Author Nora Taylor

Ingredients

• 8 ounces spaghetti or any pasta
• 1 tablespoon olive oil
• 4 cloves garlic minced
• 10 ounces baby spinach
• 1/4 cup nutritional yeast
• 1 teaspoon salt more or less to taste
• 1/2 cup raw cashews*
• 2 tablespoons fresh lemon juice
• 1 cup vegetable broth or water

US Customary – Metric

Instructions

• Boil the pasta according to package instructions, then drain and set aside.
• In a large skillet over medium heat, add the olive oil. Once warm, add the garlic and sauté for about a minute, until fragrant, but be careful not to burn it. Add the spinach and cook, stirring constantly, until it wilts and turns bright green.
• To a high powered blender, add the garlic/spinach mixture, as well as the nutritional yeast, salt, cashews, lemon juice and vegetable broth.  Blend until very smooth.
• Add the drained, cooked pasta back to the pot (or skillet) and pour the green sauce over the pasta. Toss to coat all the noodles.
• Serve warm with parmesan, if desired and perhaps a red chili flakes or chopped pine nuts.

Notes

1. Leftovers will keep for 2-3 days in a covered container store in the refrigerator. I don’t recommend freezing the pasta with the sauce, but the sauce itself can be frozen for up to 3 months. Thaw and warm before tossing with cooked pasta.
2. You may substitute sunflower seeds, raw slivered almonds, 1 medium ripe avocado or even 1 cup white beans for the cashews.
3. Use any pasta you like, from spaghetti to gluten free pasta or chickpea pasta. I used chickpea linguine. Or serve the sauce over roasted potatoes, cauliflower or any other vegetable you like.
4. For the nutrition estimate, I used chickpea pasta. With regular pasta the protein is around 15 grams instead of 21 grams.

Nutrition

Serving: 1of 4 servings | Calories: 345kcal | Carbohydrates: 43g | Protein: 21g | Fat: 14g | Saturated Fat: 2g | Polyunsaturated Fat: 2g | Monounsaturated Fat: 6g | Sodium: 935mg | Potassium: 577mg | Fiber: 11g | Sugar: 7g | Vitamin A: 6772IU | Vitamin C: 24mg | Calcium: 122mg | Iron: 9mg

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Frequently Asked Questions

You can still eat out at restaurants while following a plant-based lifestyle.

Many restaurants now offer vegetarian options. Many new vegan restaurants are appearing in large cities, providing delicious options for vegetarians. There are many options for vegetarians in mainstream restaurants. You still have the option to enjoy the food and enjoy the atmosphere while on a plantbased diet. You should look for recipes that feature vegetables and legumes like tofu, tempeh or seitan. Incorporate vinegar and healthy oils instead of mayonnaise or dressings high in saturated fat. Don't be afraid to ask your server what items can be made vegan or have dairy substituted with coconut or almond milk.

Also, it is worth looking into vegan cookbooks to find ideas for replacing meats or rich sauces. Restaurants are open to accommodating guests on a plant-based diet. With some research and creativity, eating out on a plant-based diet can easily be done and enjoyed!

What are some ways to transition to a plantbased diet?

Although it may seem daunting to switch to a plant-based diet, it can also be a great lifestyle change if you have the right support and knowledge. These are some tips to help you transition to this type diet:

1. Structuring meals around whole foods rather than processed items for adequate macronutrients, vitamins, and mineral intake.
2. You should be able to make meals that are both delicious and suitable for your dietary needs.
3. You can create a support network such as family members, friends, and certified health professionals.
4. Explore new ways to increase your enjoyment of good food and keep you healthy.
5. Be mindful of your nutrient intake and change your habits gradually.

These tips can help individuals to transition slowly to a plant based diet.

Are plant-based meals more expensive than other types of diets?

Plant-based diets are not always more expensive than other types of diets. It is possible to eat a balanced, plant-based diet and not spend a lot of money on it. This depends on what you eat. You can find grains, beans as well as eggs, legumes, nuts, and potatoes at very low prices. They are also a great source for protein and have lower overall costs. You can reduce your food expenses by buying in bulk and taking advantage of sales. Not only can you save money on individual ingredients but there are also many ready-to-eat, plant-based meals available that can help reduce grocery costs.

Can I eat Chicken on a Plant-Based Diet?

No, eating chicken on a plant-based diet is not possible. A plant-based diet prohibits the consumption of all animal products, such as poultry and fish. There are many vegan alternatives to meat-centric dishes that offer the same taste and texture, but they don't use animal products. Soy-based meats like tofu, seitan, tempeh (fermented soy beans), and mock duck made with mushrooms can replicate the taste of traditional meats. Vegetarian burgers made from black beans and quinoa are also comparable to beef burgers. Coconut bacon strips, eggplant bacon bits or tofu mighto; veggie hot dog made with seasoned and textured soy proteins; and faux poultry strips from wheat gluten are other tasty options.

Statistics

• In fact, according to research published in the going plant-based can cut grocery bills by $750 a year per person, Journal of Hunger & Environmental Nutrition. (forksoverknives.com)
• Another found that following a diet rich in plant foods and lower in animal foods was associated with a 16 percent lower risk of cardiovascular disease and a 31 to 32 percent lower risk of death from cardiovascular disease. (everydayhealth.com)

External Links

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• Diabetes

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• Weight Loss


• Omega-3 Fatty Acids and Plant-Based Diets

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• What is the prevalence of vitamin B-12 deficiency The American Journal of Clinical Nutrition - Oxford Academic

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• Plant-based diets for personal, population, and planetary health - ScienceDirect

How To

How to cook plant-based meals that are delicious and filling?

You can cook plant-based meals that taste delicious and filling with the right ingredients and creative recipes. First, you should choose fresh produce and quality ingredients. Then create a grocery plan based on your recipes. You should also purchase the appropriate storage equipment in order to preserve freshness of pre-prepared food items.

Next, focus on variety when meal prepping. This means that you should emphasize whole foods such as fruits, vegetables, seeds, legumes, and legumes. Also, try to get different colors of produce for better nutrition. You should ensure that each meal contains a healthy balance of fiber, protein, as well as healthy oils. Use kitchen appliances such as multi-cookers or slow cookers to maximize efficiency. Batch cooking is a great way to save time and make meals ahead.

You can be creative in the kitchen, while adhering to a vegan diet. Spices such as chili powder or cayenne pepper can enhance dishes while remaining healthy. Whole foods over processed substitutes can transform plant-based dishes from bland to flavorful in just minutes. Think beans instead imitation meats or roasted butternuts squash instead of french fries. Finally, if all else fails, you can always make something new with leftovers from the previous week!

These tips will allow you to enjoy a plant-based diet that is delicious and not void of flavor or fullness. So get started cooking!

Resources:

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