Inspired by the viral ‘Marry-Me Chicken Pasta,’ which has been going super viral this year, this plant-based high-protein version is a game-changer. Our Marry Me Pasta Meal Prep is creamy, flavorful, and satisfying! The combo of onions, bell pepper, and sundried tomato with creamy cashew sauce, butter beans, spices, and greens is absolutely delicious, and it’s become a staple in our home. It takes about 30 minutes to put together and reheats very well. Plus, it’s high in fiber, protein, and veggie-packed, making it a perfect lunch to keep us full and satisfied until dinner. I used store-bought red lentil pasta to make it high-protein (38 g per bowl). 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 start with.
High-Protein Vegan ‘Marry Me Pasta’ (Meal-Prep)
Ingredients
- 12 oz (340 g) lentil pasta
Cashew Cream
- ¼ cup (32 g) cashews - raw
- ¼ cup (30 g) nutritional yeast
- 2 cups (470 ml) soy milk
Sauce Base
- 1 tsp (5 ml) olive oil
- 2 yellow onions - finely sliced
- 2 red bell pepper - thinly sliced
- 2 oz (60 g) sun-dried tomatoes - thinly sliced
- 3 garlic cloves - peeled and minced
- 1.5 tbsp (25 g) tomato paste
- 1.5 tsp (4 g) cajun spices
- 2 tsp (4 g) smoked paprika
- 1.5 cups (280 g) cooked butter beans
- sea salt flakes - to taste
- freshly ground black pepper - to taste
Finishing
- 4 cups (120 g) baby spinach - roughly chopped
- ¼ cup (15 g) fresh parsley - finely chopped
- 1.5 tbsp (23 ml) lemon juice
Instructions
- In a heat-safe bowl, cover the cashews with boiling water and let them sit for 30 minutes to soften. Drain and set aside.
- Cook the pasta according to the packet instructions.
- Prepare the cashew cream: In a blender, add the cashews, nutritional yeast, and soy milk, and blend until perfectly smooth.
- Prepare the sauce: Add olive oil and onions to a large saucepan on medium heat. Cook for 5 minutes covered.
- Add the red bell pepper and sun-dried tomatoes, reduce the heat, and cook covered for 10 minutes, stirring regularly.
- Add the garlic, tomato paste, cajun spices, smoked paprika, butter beans, and a pinch of salt and pepper. Cook for 2 minutes, stirring regularly. Stir in the cashew cream and cook for a further 2 minutes to allow the sauce to thicken.
- Assemble: Add the pasta, spinach, parsley, and lemon juice to the pot and stir until the spinach is just wilted. Adjust salt and pepper to taste and enjoy!
Notes
Video
Per Serving/Portion
Why This Recipe Works
- High-Protein: This dish is packed with 38 grams of protein per bowl.
- Fiber packed: Packed with 18 grams of fiber per bowl to feed our microbiome.
- Flavorful: The combination of spices and herbs makes every bite a pleasure.
- Easy to Make: Simple, mostly pantry ingredients and straightforward steps make it quick and easy to prepare.
- Vegan: 100% plant-based, a meal for everyone to enjoy!
Ingredient Notes
- Lentil Pasta: A high-protein, iron-rich, and gluten-free alternative to regular pasta. I used store-bought red lentil pasta for this recipe.
- Cashews: Soaked for a mind-blowing dairy-free creamy sauce that’s rich in minerals and protein.
- 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 4 g of protein per tablespoon. It’s also rich in B vitamins. Its umami, cheesy taste, and health benefits make it a fantastic addition 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 or almond 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.
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 on medium heat. Add bell pepper, garlic, and sun-dried tomatoes, cooking them on reduced heat. Stir in the butter beans, tomato paste, and spices and let it simmer, stirring regularly. Add the cashew cream and cook for two minutes. 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!
Variations and Tips
- Veggies: For extra veggies, add mushrooms or zucchini. For an earthy flavor, add a mix of shiitake and portobello mushrooms.
- Spice It Up: If you 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 in cold water or at least for 30 minutes in boiling water. If you have a high-speed blender, such as the one I’m using in the video, it doesn’t matter as much, but it can make a big difference if using a less powerful blender.
- Reheating: When reheating, you may want to add a splash of plant-based milk to bring back the creamy consistency.
- Gluten-Free: This recipe uses red lentil pasta, which is gluten-free.
- Serving Suggestion: This pasta pairs wonderfully with a side of sauteed greens such as broccolini or a simple green salad.
- If you like this recipe, make sure to check our Marry Me Chickpeas, High-Protein Marry Me Orzo, or my 10-minute High-Protein Romesco Pasta!!
Why You’ll Love This High Protein Vegan Marry Me Pasta
- Delicious
- Nutrient-rich
- Easy-to-make
- High-protein
- Meal-prep ready
FAQ
Absolutely, this recipe is 100% vegan and plant-based.
The lentil pasta and butterbeans, soy milk, and nutritional yeast contribute to making this a high-protein dish with 38 g of protein per bowl.
Yes, lentil pasta is naturally gluten-free, making this a gluten-free option. Make sure to use certified if needed.
Yes, you can substitute almond milk or oat milk, but ensure it’s unsweetened to maintain the dish’s flavors. I do not recommend coconut milk for this recipe.
Sunflower seeds are a great alternative if you’re allergic to nuts.
Nutritional yeast adds a cheesy flavor and some protein, but you can omit it if you prefer.
Yes, chickpeas or cannellini beans can also work well in this dish.
Stored properly, it can last up to five days. Reheat in the microwave or on the stove on low heat with an added splash of milk.
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This recipe is really tasty! Thank you! 😊 💕 I will share with my friends!
So happy to hear that, thanks Tosya 💚
Hi. What saturated fat is there per serving please?
1.56g per serving 🙂
The best recipe I have found in years! So good that I am not sharing. I followed it to a “t”. Gets even better as leftovers.
Wow thanks Tonya! I’m so happy you’re loving it 💕
Hey, Sarah. I tried this recipe without the butterbeans and it came out really nicely.
However, I wasn’t sure what “cooked” butter beans meant since I only have them in raw form and wasn’t sure what kind of cooking method you used. Would be a great help. Cheers
Hey Erik, I’m so glad you enjoyed the recipe, even without the butter beans! When I refer to cooked butter beans, I mean beans that have been pre-cooked and are ready to use, similar to canned beans. If you’re cooking from dry, I recommend soaking the beans in a large volume of water for 16 hours. After soaking, drain and rinse them, then cook in a large pot of boiling salted water. This usually takes about 1 to 1.5 hours. Just make sure the beans are tender before draining (you should be able to squish them between your fingers). I hope this makes sense, please let me know if I can help any further 🙂
Gave this a try and it came out pretty solid overall.
However, if I were just looking for a fast and convenient but healthy meal, I’d definitely go with the canned beans option.
That’s awesome! Thanks Erik! Canned beans are so convenient 🙂
Hi can the marry me pasta be frozen
Hey Mary 💕 I don’t recommend freezing this one!
Oh my goodness!!!! I am transitioning to plant based living and I cooked this one tonight!!! Wowsers!!!! It was sensational!!!! Definitely going to make over and over again!!!!
Hey Jess, I’m so happy you’re enjoying the recipe! Congrats on your new plant based journey, its so rewarding!! You got this 💚