Recipe: Creamy Veggie Pasta

Crafting a high-protein, plant-based pasta dish that tastes this good is a culinary adventure.  Our Creamy Veggie Pasta incorporates protein sources like white beans, peas, and durum wheat pasta along with flavor enhancers like miso, lemon juice, and nutritional yeast to achieve next-level flavor and a luscious texture.  We sautéed some staple veggies that pair well with a creamy sauce, and the end result is not your average weeknight pasta dish, in the best way!

A little about the specialty ingredients:

• Miso paste is a versatile Japanese condiment made from fermented soybeans that is packed with umami flavor.  White miso has a milder flavor than red or yellow miso, which are fermented longer.  All provide probiotics, which are beneficial for gut health.  But for individuals with histamine sensitivity, miso is an ingredient to be mindful of.
• Nutritional yeast is a deactivated strain of yeast that is sold as flakes or powder.  It also offers an umami flavor that is savory and a bit cheesy, often used in vegan diets for enhancing flavor and as a source of B vitamins and a complete protein (containing all 9 essential amino acids).

This dish provides close to 20 grams of protein and 12 grams of fiber per serving.  For those sensitive to high-starch meals, since this dish includes both pasta and beans, consider reducing the portion to serve 5 and pairing with a simple added protein (such as baked tempeh, sautéed shrimp, or grilled chicken).

Creamy Veggie Pasta

Serves 4

Ingredients

• 2 Tbsp olive oil, more as needed
• 1/2 white onion, finely diced
• 2 C broccoli florets, cut into small pieces
• 1/4 C water
• 3 garlic cloves, minced
• 1 medium zucchini, cut into very thin, half-moon slices
• 2/3 C frozen green peas
• 1/4 tsp sea salt
• 8 ounces spaghetti/noodle of choice
• 15 ounces cannellini or white beans, rinsed and drained
• 2 Tbsp white miso paste
• Juice of 1 small lemon or half large
• 2 Tbsp nutritional yeast flakes
• 3 ounces reserved pasta water
• Sea salt, to taste
• For serving: fresh basil, chili flakes, black pepper

Directions

1. In a large skillet on low-medium heat, heat the olive oil.  Add the onion and sauté for 5 minutes.
2. Next, add the broccoli florets and cook for 4 minutes.  Add 1/4 cup of water, cover with a lid, and cook another 3-5 minutes to allow the broccoli to begin to tenderize.
3. While broccoli is cooking, put a stockpot of water on the stove to boil.  Season generously with salt.
4. Remove the lid from the skillet and add garlic, zucchini, and peas.  Add another 1-2 tsp oil, if the pan is too dry.  Season with 1/4 tsp salt to allow veggies to begin to caramelize, cooking for about 3 minutes or until zucchini is tender. Cover and turn heat to the lowest setting (or move to the back of the stove/off hot burner).
5. To boiling pasta water, add spaghetti and cook for 1 minute less than package instructions.
6. While pasta cooks, combine half of the white beans, miso paste, juice of half a lemon, and nutritional yeast in a blender cup.  During the last minute of pasta cooking, measure out about 3 ounces of pasta water from the pot and add to the blender cup.  Blend until creamy and smooth.  Set aside. For a thicker sauce, add more beans (up to 2/3 of the can).  For a thinner sauce, add more water.
7. Remove the lid from the veggie skillet.  Strain spaghetti (reserving a bit of water) and add noodles to the skillet with veggies, along with the remaining white beans.
8. Place the skillet over low heat.  Pour in creamy sauce and, using tongs, gently toss pasta and veggies to combine and coat with sauce.  If too thick, add a few tablespoons of pasta water, tossing gently to loosen the sauce a little.
9. Divide creamy pasta between four bowls and serve with desired toppings.

Tip: If you have nutritional yeast powder, it will be more concentrated.  Start with 1 Tablespoon and adjust the amount used to taste.

Swaps:

• For the broccoli: asparagus spears cut into 1″ sections
• For the spaghetti: gluten-free pasta, high-protein pasta, a different noodle shape
• For the green peas: shelled edamame (mukimame)

Recipe adapted from: Soph’s Plant Kitchen cookbook (Creamy Springtime Spaghetti)