I absolutely love this recipe. It’s packed with nutrients and tastes absolutely delicious. You get 43g of protein per serving and 12 unique plants, now if that’s not a meal to promote plant diversity, we don’t know what is!
I love to use red lentil pasta, but if you can’t get your hands on it, I would recommend using wholewheat pasta.
You will notice in the recipe instructions that we are using vegetable broth to sauté our veggies instead of oil. If you’ve never tried it, you might be surprised by how well it works. Now we love olive oil here, but I also think it’s nice to showcase #oilfree options here and there for our friends that choose to eat oil-free or those of us that are looking to lower the calorie density of a meal without compromising the taste or nutrient intake. If that’s not you feel free to use olive oil instead.
Supergreen High-Protein Pasta
Equipment
Ingredients
- 250 g red lentil pasta
- 2 cups (182 g) broccoli - chopped into florets
- 8 asparagus - chopped
- 100 g king oyster mushroom - sliced
- 250 g silken tofu
- ½ cup (22 g) nutritional yeast
- 1 cup (30 g) baby spinach
- ½ cup (12 g) fresh basil
- ½ cup (118.29 ml) soy milk
- 2 yellow onions
- 6 garlic cloves
- 1 cup (20 g) arugula
- squeeze of lemon
- sea salt flakes - to taste
- Plant-based feta - optional
Instructions
- Cook the pasta according to the packet instructions. While the pasta is cooking, wash and chop all your vegetables. Dice the onions and finely chop the garlic.
- In a pot on medium heat, sauté the onions for 5 minutes, until softened, using vegetable broth to deglaze the pan as needed. Add the garlic and continue to sauté for another 2 minutes.
- Add the cooked garlic and onions, silken tofu, nutritional yeast, baby spinach, basil and soy milk to a blender. Blend until the mixture is perfectly smooth. Set this sauce aside for later.
- Return to the pot and sauté the mushrooms for a couple of minutes using vegetable broth to deglaze as needed. Add the chopped broccoli, the stem part of the chopped asparagus and a tsp of salt. Sauté for 3 to 4 minutes, stirring regularly. Add the asparagus tops and cook for another couple of minutes until the vegetables are cooked but still slightly firm.
- Lower the heat and add the cooked pasta and sauce to the pot. Cook for a couple of minutes until the sauce is heated. Add salt and pepper to taste.
- Separate the pasta into serving bowls and top each with arugula, a squeeze of lemon, and plant-based feta (optional). Enjoy your nutrient-packed, delicious pasta dish.
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As a FODMAPper, can I use firm tofu in this recipe? Silken is high FODMAP. Thanks 🙂
Hi lovely, you can usually replace silken tofu with extra firm tofu if you have a high-speed blender. I would probably start with half of the measurement in the recipe, and you’ll need to add some extra liquid. Hope you love it x
Wonderful! Merci beaucoup 🩷