High-Protein Vegan ‘Marry Me Pasta’ (Meal-Prep)

Author: Sarah Cobacho | Posted: January 1, 2023

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Marry My Chicken Pasta Vegan meal prep in glass jars

Welcome to another delicious episode of Meal Prep Sunday! Today, we’re diving into a plant-based dish that’s not only mouthwatering but also packed with nutrients. Say hello to our High Protein Vegan Marry Me Pasta. Inspired by the viral “Marry Me Chicken Pasta,” which has been going super viral this year, this vegan high-protein version is a game-changer. It’s creamy, flavorful, and oh-so-satisfying!

The combo of onions, capsicum, and sundried tomato with creamy cashew sauce, butter beans, spices, and greens is unsurprisingly very tasty, and I’ve enjoyed it so much that I’ve made it 3 times already since trying it.

To make it high protein (35g per bowl), we used lentil pasta. I love red lentil pasta. I’ve tried so many types of pulse pasta, and red lentil pasta definitely has my favorite texture. Lentils are also easier to digest than most beans, so if you’re still new to the bean life, it’s a great one to stock up on.

Why This Recipe Works

  • High-Protein: With 35g of protein per bowl, this dish is a powerhouse.
  • Flavorful: The combination of spices and herbs makes every bite a delight.
  • Easy to Make: Simple, mostly pantry ingredients and straightforward steps mean anyone can make it.
  • Vegan: 100% plant-based.

Step-By-Step Instructions

Begin by cooking the lentil pasta as per the packet instructions. Blend the cashews, nutritional yeast, and soy milk, setting it aside for later. Sauté the onions in olive oil for about 5 minutes. Add capsicum, garlic, and sun-dried tomatoes, cooking them on reduced heat. Stir in butterbeans, tomato paste, and spices. Combine everything with the cashew cream. Finish by adding the pasta, spinach, lemon juice, and parsley. Stir until the spinach wilts, and voila, your High-Protein Vegan Marry Me Pasta is ready!

Ingredient Notes

Lentil Pasta: A high-protein alternative to regular pasta.
Cashews: Soaked for a mind-blowing dairy-free creamy sauce.
Nutritional Yeast: Adds a cheesy flavor without the dairy. Nutritional yeast is a deactivated yeast, meaning it does not make the food rise. It does bring a surprising amount of protein, with most brands offering 2 to 4g per tablespoon. It’s also rich in B vitamins. Its umami, cheesy taste, and health benefits make it a fantastic add-on to many savory meals.
Soy Milk: A protein-packed plant-based milk alternative. It can be replaced by another neutral dairy-free milk, such as oat milk.
Butter beans: A great source of protein and fiber. The soft texture of the butter beans makes it a delicious replacement for chicken in this dish.

FAQ

  • Is this Marry Me Pasta vegan? Absolutely, this recipe is 100% vegan and plant-based.
  • How is this Vegan Marry Me Pasta high-protein? The lentil pasta and butterbeans, soy milk, and nutritional yeast contribute to making this a high-protein vegan dish.
  • Is this recipe gluten-free? Yes, lentil pasta is naturally gluten-free, making this a gluten-free option.
  • Can I use almond milk instead of soy milk? Yes, you can substitute almond milk, but make sure it’s unsweetened to maintain the dish’s flavors.
  • What can I use instead of cashews for the creamy sauce? If you’re allergic to nuts, sunflower seeds are a great alternative.
  • Is nutritional yeast essential for this recipe? Nutritional yeast adds a cheesy flavor, but you can omit it if you prefer.
  • Can I use other types of beans instead of butterbeans? Yes, chickpeas or cannellini beans can also work well in this vegan high-protein Marry Me Pasta.
  • How long does this dish keep in the fridge? Stored properly, it can last up to 5 days in the fridge.

Variations and Tips

  • Mushroom Medley: Feel free to add mushrooms or zucchini for extra veggies. Add a mix of shiitake and portobello mushrooms for an earthy flavor.
  • Spice It Up: For those who love heat, consider adding a dash of cayenne pepper or a spoonful of chili flakes.
  • Nut-Free: If you’re allergic to cashews, try using sunflower seeds for the creamy sauce.
  • Soak Cashews: For a smoother sauce, soak the cashews overnight or at least for 4 hours.
  • Reheating: When reheating, you may need to add a splash of plant-based milk to bring back the creamy consistency.
  • Gluten-Free: Make sure to use gluten-free pasta if you’re sensitive to gluten.
  • Serving Suggestion: This pasta pairs wonderfully with a side of garlic bread or a simple green salad.

Why You’ll Love This High Protein Vegan Marry Me Pasta

  • Delicious
  • Nutrient-rich
  • Easy-to-make
  • High-protein

High-Protein Vegan ‘Marry Me Pasta’ (Meal-Prep)

4.78 from 18 votes
Marry My Chicken Pasta Vegan meal prep in glass jars
Prep Time15 minutes
Cook Time30 minutes
Total Time45 minutes
A flavorful and protein-packed pasta dish featuring lentil pasta, creamy cashew sauce, butter beans, vegetables, and spices. This recipe is satisfying, easy to make, and perfect for a delicious and nutritious meal.
By Sarah Cobacho (plantbaes.com)

Video

Servings 4

Ingredients

  • 12 oz lentil pasta
  • ¼ cup cashews (raw)
  • ¼ cup nutritional yeast
  • 2 cups soy milk
  • 1 tsp olive oil
  • 2 onion (chopped)
  • 2 red bell pepper (capsicum) (orange and red diced)
  • 3 garlic cloves (minced)
  • ¼ cup sun-dried tomato (chopped)
  • 1.5 cups cooked butter beans
  • 1.5 tbsp tomato paste
  • 1 tsp dry rosemary
  • 2 tsp cajun spice
  • 2 tsp smoked paprika
  • Salt + pepper to taste
  • 4 cups baby spinach
  • 1.5 tbsp lemon juice
  • ½ cup fresh parsley (chopped)

Instructions

  • Cover the cashews in boiling water, and let is seat for 30 minutes. Drain, and set aside.
  • Cook the pasta according to the packet instructions.
  • Blend the cashews, nutritional yeast and soy milk and set aside.
  • To a large pan on medium heat, add the olive oil and onions. Cook for 5 minutes covered.
  • Add the capsicum, garlic and sundried tomatoes, reduce the heat and cook covered for 10 minutes, stirring regularly.
  • Add the butter beans, tomato paste, spices, salt and pepper. Cook for 2 minutes, stirring regularly. Stir in the cashew cream.
  • Add the pasta, spinach, lemon juice, and parsley, and stir until the spinach is just wilted. Enjoy!
Per Serving
Calories 597kcalCarbohydrates 96gProtein 35gFat 10gSodium 129mgFiber 15gVitamin A 400IUVitamin C 108mgCalcium 122mgIron 4mg
COURSE Main Course
CUISINE American-Inspired
KEYWORDS Meal Prep, Trending, Viral
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18 Comments

  1. This recipe is amazing! I added two big portobello mushrooms, chopped, and did 1tsp less smoked paprika. It’s one of the best things I’ve cooked, even my carnivore husband said it was a do over.5 stars

  2. Can’t wait to try it! Do you have a link for the containers you use in this recipe and several other of your recipes? Thanks!

    1. Just made this and it was delicious, my non vegan partner said it was the best vegan meal she’s ever had! Being pregnant I was after a easy and quick high protein meal.

      I swapped out capsicum to mushrooms and zuchinni, and baby spinach for tuscan kale as it’s what I had in the fridge. Thanks plantbaes 🙂5 stars

      1. Oh I’m so happy to hear that, thank you for sharing! Love the veggies swap you made, I bet it was delicious with mushrooms 🥰

          1. I personally don’t love the taste of coconut in pasta recipe, but if you don’t mind it you can 🙂 Oat milk would be my alternative of choice, or any dairy free milk, with a neutral taste 🙂

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