Pasta is always a winning option in any kitchen. It is quick and easy to prepare even for a cooker without experience. After watching the recipe for Vegan Marry Me Pasta by the winner of the show “Top Chef” Buddha Lo, I really wanted to cook something similar, in this recipe I will show you how to cook a vegan version of “Marry Me” Pasta.
There are vegans in my family, so I always try to adapt recipes, that is why in my articles you will always find tips on how to make a vegan version of familiar dishes and vice versa. This recipe is suitable for those who have little time for cooking, thanks to the vegetables this dish contains a lot of fiber and vitamins, and chickpeas increase the amount of protein per serving.
This paste can be made ahead of time and stored in a container in the refrigerator, and is very easy to reheat.
Marry Me Pasta Ingredients And Substitutions
Pasta – for all my recipes I choose whole wheat(durum) pasta. It is healthier for the body. If you do not eat gluten, you can choose gluten-free high-protein pasta, for example, lentil pasta. Any supermarket has a gluten-free pasta option.
Cashew kernels – To make vegan marry me pasta sauce, cashews must be raw. Cashew kernels must be pre-soaked for 2-4 hours in the water, then will be easy to grind. If you do not have time to soak or forgot to soak cashews, pour hot water over them for 20 minutes.
Nutritional yeast – replaces Parmesan cheese in vegan recipes. It is very healthy and rich in vitamins that are difficult for vegans to get from plant foods. If you are not a vegan and lactose intolerant, use Parmesan cheese or Grana Padano instead of nutritional yeast.
Almond milk is a plant-based lactose-free milk, and can be substituted with soy milk or even water. When preparing any food in my kitchen, I always use either cow’s lactose-free milk or a plant-based substitute.
Zucchini, red onion, garlic – the vegetables can be any to your taste. You can add bell peppers or mushrooms, spinach and basil leaves.
Sun-dried tomato – I usually use sun-dried tomatoes with a mild taste, produced in Italy or Greece. Produced at the Mediterranean coast, they are especially tasty thanks to fresh aromatic herbs and high-quality olive oil.
Canned chickpea – It is better to choose chickpeas without additives, simply canned in water; they can be replaced with red or white beans.
If you are not vegan, you can replace this protein part with air fryer chicken thighs.
You Can Also Vegan-Friendly Desert : Easy Vegan Banana Ice Cream With Blueberry
How to make Marry Me Pasta Vegan:
- Prepare the pasta according to the instructions on the package. The pasta should be al dente.
2. Make cashew cream blend the cashew kernels, nutritional yeast, and almond milk, setting it aside.
3. Finely chop the red onion and fry it in olive oil until golden. Add minced garlic clove, chopped zucchini and sun-dried tomatoes. Cook them on a medium heat until soft.
4. Add chickpeas, tomato paste and spices, simmer over low heat for about 3 minutes. Add the cashew cream and cook for another 2 minutes.
5.Add pasta, spinach or basil leaves, fresh lemon juice to the vegetable cream and sprinkle with chopped parsley.
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How to store Vegan Marry Me Pasta?
You can store Vegan Marry Me Pasta in the refrigerator for about 3-4 days in airtight container.
How to reheat this vegan pasta meal?
Add a little plant-based milk or water to restore the creamy texture of the paste when reheating. In a frying pan or in the microwave, this will take about three minutes.
Why is whole wheat pasta healthier than regular pasta?
Pasta made from durum wheat is considered healthier because it contains a higher level of fiber, more protein and has a low glycemic index. It also contains many vitamins and minerals and it retains its shape better when cooked.
Is pasta a vegan food?
While pasta can be vegan, that solely depends on what’s inside the recipe. Most of the basic kinds of traditional dried pasta contain nothing but wheat flour and water, so technically it would be vegan-friendly. The presence of eggs, dairy products, or other animal-based ingredients may show up, however-especially with fresh types or certain specialty ones. It would not hurt if one went to check the ingredient list or at least sought out a package that actually labeled it as ‘vegan’.
What Is Gluten Free Pasta?
Gluten-free pasta can be made without wheat, or any of its gluten-containing family members, barley and rye. In place of this, gluten-free pasta is generally made from other types of flours, which include rice, corn, quinoa, buckwheat, or legumes. This makes it suitable for those with either celiac disease or gluten sensitivity and thus enjoy pasta without any adverse reactions. Gluten-free pasta may have a slightly different texture and flavor compared with wheat pasta, but most of them can be used in a wide range of recipes.
High-Protein Vegan Marry Me Pasta Recipe!
Equipment
- microwave
- chef knife
Ingredients
- 12 oz pasta whole wheat
- 1/4 cup cashew kernels raw
- 1/4 cup nutritional yeast
- 2 cups almond milk
- 1 tsp olive oil
- 1 pc red onion
- 1 pc zucchini
- 2 cloves garlic minced
- 1/4 cup sun-dried tomato chopped in small stripes
- 1 cup canned chickpea
- 1 tbsp tomato paste
- 1 tsp italian seasoning
- 1 tsp smoked paprika
- salt and pepper
- 2 cups baby spinach
- fresh parsley finely chopped
- 1 tbsp lemon juice fresh
Instructions
- Prepare the pasta according to the instructions on the package. The pasta should be al dente.
- Make cashew cream blend the cashew kernels, nutritional yeast, and almond milk, setting it aside.
- Finely chop the red onion and fry it in olive oil until golden. Add minced garlic clove, chopped zucchini and sun-dried tomatoes. Cook themon a medium heat until soft.
- Add chickpeas, tomato paste and spices, simmer over low heat for about 3 minutes. Add the cashew cream and cook for another 2 minutes.
- Add pasta, spinach or basil leaves, fresh lemonjuice to the vegetable cream and sprinkle with chopped parsley.
