Vegan Protein Pasta

A delicious creamy Vegan pasta that is jam packed with veggies AND has 35 grams of protein per serving! This pasta has become a weeknight staple for us for 3 reasons: It has 3 servings of veggies (broccoli, pumpkin & mushrooms), its high in protein, and the most important reason... its damn tasty!

The Ingredients 

This recipe is incredibly simple. There are 3 components:

• Your choice of pasta. I prefer to use spiral or penne type pasta as this goes well with the thick sauce
• The pasta sauce. Made with boiled pumpkin, firm tofu, nutritional yeast, garlic powder, onion powder, salt & unsweetened almond milk
• The additional veggies. I always use broccoli in this recipe, and more often than not I like to add in some mushrooms too. How much veggie you want to add is totally up to you. Pan fry your veggies with 1-2 cloves of fresh garlic, and then leave / turn off the heat whilst you prepare the sauce & pasta

Once you have cooked your pasta, pan fried your broccoli / mushrooms, & blended your pasta sauce, simply add all of the ingredients to the same pan as the broccoli and mushrooms. Keep on low heat as you stir through. Continue to stir until a desirable temperature is reached for the pasta to be served. 

Low FODMAP

This recipe can be low FODMAP if you make the following changes:

• Use garlic infused oil instead of garlic when pan frying the veggies. You can check out my garlic infused oil recipe here 
• Omit the onion & garlic powder from the pasta sauce 
• Make sure to use Japanese pumpkin
• Don't add more than ¾ cup or 75 grams of broccoli per person 
• Choose a low FODMAP vegan parmesan. You can check out my vegan low FODMAP parmesan here

I actually came up with this recipe when we were following a low FODMAP diet. I can therefore 100% guarantee that this is an easy vegan low FODMAP dinner choice! If you are choosing to follow a low FODMAP diet then I 100% recommend that you download the Monash University App to guide you.

Creamy Broccoli Protein Pasta

Georgia Papas

A delicious creamy vegan pasta that is packed with flavour and protein!

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Prep Time 10 minutes mins

Cook Time 20 minutes mins

Course Dinner

Cuisine High Protein Vegan, Vegan

Servings 2 people

Calories 485 kcal

Ingredients

  

1x2x3x

• 120 grams dry pasta of choice 2 servings
• 2-3 cloves garlic finely chopped or crushed
• 1-2 cup broccoli florets
• ½-1 cup sliced shiitake mushrooms optional

Pasta Sauce

• 200 grams firm tofu
• 200 grams Japanese pumpkin
• 4 tablespoon nutritional yeast
• ⅔ cup unsweetend almond milk
• ½ teaspoon garlic powder
• ½ teaspoon onion powder
• ½-1 teaspoon salt
• ¼ teaspoon ground black pepper optional

Parmesan Cheese Topping

• 30g raw cashews about 15-20 cashews
• 2 tablespoon nutritional yeast
• ¼ teaspoon garlic powder
• ½ teaspoon salt

Instructions

 

Pasta Sauce

• Roughly chop the pumpkin into pieces
• Bring a pot of water to boil and add the pumpkin. Boil for 10 to 15 minutes, or until the pumpkin is soft
• Remove the pumpkin from the boiling water and let cool before removing the skin
• Add the pumpkin, firm tofu, nutritional yeast, unsweetened almond milk, garlic powder, onion powder and salt to a blender. Blend until smooth

Pasta

• Cook pasta as per packet instructions

Combine all Ingredients in a Pan / Skillet

• Whilst the pasta is cooking, heat a medium sized pan or skillet. Add fresh garlic, (mushrooms if using), broccoli, and a dash of water. Cook for 3 to 5 minutes. Turn heat to low, or off if pasta is still cooking
• Drain pasta once cooked, and add to the pan. Pour the pasta sauce from the blender into the pan. Continue to mix until the pasta is hot and ready to serve.
• Serve!

Notes

Make double the quantities for the sauce & veggies to have again the next night. Simply cook pasta, and re heat all ingredients together in a pan

Nutrition

Calories: 485kcal

Keyword Creamy Vegan Pasta, High Protein Vegan, Vegan Pasta

Tried this recipe?Let us know how it was!