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Picture of oil-free creamy pesto pasta with sun-dried tomatoes, cannellini beans, mushrooms in pasta bowl on white wash table. Vegan protein pasta

Oil-Free Vegan Creamy Pesto Protein Pasta

Maria Tointon, RDN, LDN
This is a low-fat creamy vegan pesto sauce using silken tofu and frozen peas for a boost of healthy plant-based protein. The cannellini beans, mushrooms and nutritional yeast pack in additional plant protein. This recipe will make more sauce than you will need for the pasta, so enjoy the leftovers as a sandwich spread or use as a dip for veggies.
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Prep Time 15 minutes
Cook Time 15 minutes
Total Time 30 minutes
Servings 4 people
Calories 383 kcal

Equipment

  • 1 food processor
  • 1 colander
  • 1 non-stick sauté pan
  • 1 strainer

Ingredients
 
 

  • 2 cups frozen peas
  • 1.5 cups silken tofu (12 oz)
  • 1/2 cup water
  • 4 Tbsp lemon juice
  • 3 cloves garlic pressed or minced
  • 2.5 cups fresh basil leaves firmly packed
  • 1/4 cup nutritional yeast
  • 1.5 cups cannellini beans cooked (15 oz can)
  • 8 oz chickpea pasta uncooked shells or penne
  • 8 each baby bella mushrooms sliced
  • 1/4 cup sun-dried tomatoes dried, soaked
  • crushed red pepper to taste
  • salt to taste
  • pepper to taste

Instructions
 

  • Remove peas from freezer and thaw in a bowl. Add water to cover and let stand for several minutes until peas are soft. Then drain in strainer.
  • In a food processor combine silken tofu, peas, water, lemon juice, garlic, nutritional yeast, salt and pepper. Blend until well mixed.
  • Add basil leaves to food processor and blend until incorporated into the the pesto mixture, but isn't completely smooth. Adjust for taste, adding in more garlic, lemon, salt, pepper as needed. Pesto sauce can be kept in the refrigerator for 3 days.
  • Bring a large pot of water to boil and cook the pasta according to package directions.
  • Heat a non-stick pan over medium-high heat. Take the mushrooms and wipe off excess dirt using a paper towel. Slice into smaller sized pieces (don't cut too thin) and add to the pan. Cook for around 5 minutes until the mushroom liquid has evaporated.
  • Rinse and drain one can of cannellini beans. Add to the mushrooms and cook for another 1-2 minutes and then transfer ingredients to a large bowl.
  • Pour cooked pasta in colander. Rinse briefly with cool water to stop the pasta from cooking. Drain.
  • Add pasta to the bowl with the mushrooms and beans. Add the sun-dried tomatoes and enough pesto sauce to the bowl to fully cover your pasta. Toss to combine and add more sauce as needed.
  • Sprinkle with crushed red pepper flakes and more salt and pepper if needed.
  • Divide pasta mixture between 4 bowls. You can top with nutritional yeast or use your favorite vegan parmesan. Enjoy!

Nutrition

Calories: 383kcalCarbohydrates: 62gProtein: 29gFat: 7gSaturated Fat: 0.4gPolyunsaturated Fat: 2gMonounsaturated Fat: 1gSodium: 222mgPotassium: 705mgFiber: 17gSugar: 13gVitamin A: 1407IUVitamin C: 41mgCalcium: 166mgIron: 10mg
Keyword oil-free pasta, vegan creamy pesto, vegan protein pasta, high protein pasta, plant protein
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