Vegan Pasta Primavera Recipe

Love pasta but worry about the carbs? This Vegan Pasta Primavera is high in protein and fiber and low in refined carbs. Every spoonful is a balanced bite! No need to worry about eating too much carbs, I portioned all the ingredients so you can just enjoy your dish.

This delicious and satisfying recipe is just under 500 calories and has 22 grams of protein and almost half the fiber that you need in one day. It’s protein-packed, high in fiber and lower in sodium.

I worked hard to develop this recipe to bump up the nutrition and the flavor while lowering sodium and saturated fat and boosting protein and fiber. Please use the exact ingredients and portions exactly so you are consuming what’s listed in the nutritional analysis at the end of the video.

Vegan Pasta Primavera Recipe
Yield: Approximately 6 cups
Serving Size: 2 cups

Ingredients:
1/2 cup raw cashews
1 cup parsley leaves, packed and minced
1 1/2 cup asparagus, cut in 1 inch pieces
1 1/2 cup sugar snap peas, cut in half
1/2 cup purple onions, small dice
1 tablespoon, extra virgin olive oil
1 heaping cup of whole grain penne
1 cup pasta water
1/2 cup nutritional yeast
2 tablespoons fresh lemon juice
1/2 cup frozen edamame

Directions:
1. Soak raw cashews in 1 cup hot water, at least 2 hours
2. Prepare parsley – remove leaves, wash and dry, set aside
3. Cut asparagus separate stems from tops
4. De-string sugar snap peas and cut on a bias
5. Mince parsley
6. Dice onions
7. Soak frozen edamame in 1 cup hot water
8. Heat large pot to medium low, add extra virgin olive oil
9. Prepare salted pasta water in medium pot, cover and bring to boil
10. Sauté onions until translucent, 5 min
11. Sauté asparagus stems, stir occasionally, cook for 5-7 minutes
12. Add whole wheat penne to boiling salted water, set timer to 5 minutes
13. Once timer goes off, ladle 1 cup of pasta water into blender and add strained cashews, nutritional yeast and lemon juice, blend well
14. Strain the whole wheat penne (al dente 8 minutes cooking time)
15. Add asparagus tops, sugar snap peas and garlic, stir occasionally, cook for 5-7 min
16. Add cashew cream sauce, whole wheat penne and drained edamame, stir well
17. Add parsley, stir well, garnish with lemon slice and season with fresh cracked black pepper

Note: If the sauce looks too thick, add 2 tablespoons of pasta water or warm water at a time, until desired consistency.

Reference videos:
Herb Basics: How to Cut Soft Herbs | How to Chop Basil, Cilantro, Parsley

Herb Basics: Wash + Store Soft Herbs | How to Clean Basil, Cilantro and Parsley

How to Cut Onions 7 Ways | 3 Most Common Onions | Onion Health Benefits

Kitchen Tips – Garlic Puree

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MEDICAL DISCLAIMER:
Please check with your doctor about medication contraindications for consuming this food or beverage. This content is for educational purposes only and does not substitute professional medical advice.

Do you love pasta but worried about the carbs I totally get it that’s why I made this recipe for vegan pasta primavera and every spoonful of this bright spring dish has your Macros in check you deserve to be happy and healthy hey folks Joyce here are certified health

And nutrition coach this channel is for people who want to start or refresh their healthy habits so if you’re interested in doing just that make sure to hit the Subscribe button and watch all the way to the end for bonus tips and nutritional analysis now let’s make

This vegan balanced meal first thing we need to do is soak the raw cashews in hot water prep your parsley and now we’re ready to also prep the veggies all of these have been washed so we’re going to cut the asparagus about an inch in length just like the penny

Let’s do two bunches so it’s a little bit more manageable all right so we’re gonna cut off the ends here I’m going to line up the asparagus and we’re going to separate the tops from the bottoms okay because they have different cooking times now we’ll do the sugar snap peas and

We’re going to snap the ends off and maybe that’s why it’s called the snap pea and try to get the string fiber if you can there we go like that so it’s not always going to happen like that but just do the best that you can

Now let’s cut the snap peas in half that should be smaller than the penny you want to get fancy you can cut them on the bias like this here’s a cup of packed parsley don’t be afraid of the herbs we’re just going to chop them up real small as best as we

Can when you’re chopping up fresh herbs make sure your herbs and your surface is dry rinse The Chopping board don’t worry about drying it and we’re going to cut up the onion in small dices last thing to prep the veggies is the edamame it’s frozen so we’re just adding

Hot water just like peas now for the pasta go for whole wheat variety you’re looking for the stamp by the whole grains Council to guarantee that you’re getting 100 whole grain this packaging right here does not have that stamp so it’s not as nutritious but this will ensure that you’re maximizing your fiber

And your protein tablespoon of olive oil a quarter cup of onions saute that a bit until they get soft and translucent so it looks pretty good let’s add our asparagus just the stems not the top saute that until it turns bright green here’s the boiling salted pasta water

I’m adding about an eighth and a cup of whole grain penne and I’m going to just stir that up this pasta takes 10 minutes to cook I’ll set the timer for five minutes so we can grab some pasta water and make our sauce all right that looks good let’s go ahead

And add the tops and the sugar snap peas because they have about the same cooking time and the garlic all right that’s five minutes turn that off and I’m going to add a cup of the pasta water into the blender I stirred up the pasta in the pasta

Water so they are not sticking to the pot add the strained cashews and half a cup of the nutritional yeast and two tablespoons of fresh lemon juice all right let’s whisk that up yeah just checking for doneness here hmm that’s trigger snap peas are delicious it’s really sweet mm-hmm this is about ready

Let’s add our penne here we go and our sauce here then our edamame and let’s go ahead and stir that up and lastly our parsley ooh looks like springtime to me this is a complete dish so we can have two cups of this pasta dish voila that is a serving

And we can add lemon here and judge it up with some fresh Cracked Pepper I’m hungry oh my God this tastes so bright thanks to the lemon and I love all the colors it’s very much spring it’s protein packed 22 grams and about 12 grams of fiber I hope this vegan pasta primavera has inspired you to eat for your body and

The planet by adding more veggies to your rotation let me know how your version turns out in the comments below thanks so much for watching if you enjoyed this video give it a thumbs up share or hit the Subscribe button if you haven’t already and if you have thank

You all so so much see y’all next week and remember you deserve to be happy and healthy