Is creamy pea pasta good for you?

High in protein, a good source of plant-based protein. Rich in fiber, high in fiber, which can help support a healthy digestive system, regulate blood sugar levels, and promote feelings of fullness. Nutrient-dense, green peas are packed with essential vitamins and minerals like vitamin C, vitamin A, iron, and potassium, which can contribute to overall well-being.

Can I use frozen peas instead of fresh peas?

Yes, you can absolutely use frozen peas as a substitute for fresh peas in creamy pea pasta. When using frozen peas, simply thaw them before adding them to the recipe. This will ensure that they blend smoothly and evenly into the sauce. Frozen peas are a convenient alternative when fresh peas are not in season or readily available.

How long does creamy pea pasta keep in the fridge?

Creamy pea pasta can be stored in an airtight container in the refrigerator for up to 3-4 days. When reheating, you may need to add a splash of water or plant-based milk to loosen up the sauce, as it can thicken upon refrigeration. Simply heat it gently on the stovetop or in the microwave until warmed through.

Creamy Pea Pasta (Vegan)

Description

This Creamy Vegan Pea Pasta is lathered up in the most delicious, luscious sauce made with fresh (or frozen) English peas and mint without a lick of dairy! Happy little shells cradle a vibrant, creamy green sauce made up of peas and mint.

Ingredients

Units Scale

6 ounces medium pasta shells (or sub other short pasta such as orecchiette, elbows, farfalle, etc.)

Creamy Vegan Pea Sauce:

2 shallots, finely chopped (or 1/2 cup onion)
4–6 garlic cloves, rough chopped
3 tablespoons olive oil
2 cup green peas (fresh or frozen)
1 1/4 cup water, more as needed
1 lemon (lemon juice and zest for garnish)
1/3 cup fresh mint, packed (or substitute part flat-leaf parsley, but mint is so good!)
3/4 teaspoon salt
1/2 teaspoon black pepper
1 teaspoon miso paste- we use white miso for subtle flavor.
3 tablespoons hemp hearts ( or sub-soaked, raw cashews)
1 tablespoon lemon juice plus some zest for garnish

Optional additions: pea shoots or spinach, Vegan Cheesy Sprinkle or grated pecorino, microgreens

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Instructions

Make Pasta: Set generously salted water to boil for pasta, and cook pasta according to the package instructions, drain and set aside.
Start sauce: At the same time, chop shallots and garlic. Heat oil in a large skillet over medium heat. Saute shallots and garlic for 4-5 minutes, stirring until golden and fragrant. Turn down to medium-low heat. Add peas and give a stir. If using fresh peas, cover with a lid so they gently steam, 3 minutes or until tender and bright. If using frozen, just saute until completely thawed and tender.
Blend Minted Pea Sauce: Measure out 1 1/2 cups of the pea-shallot mixture (leave the rest in the pan) and place in a blender along with water, 1 tablespoon lemon juice, mint leaves, salt, pepper, miso paste, and hemp seeds (or cashews). Blend for a full minute until very very creamy and smooth. If it feels lovely thick, add a little more water to loosen. Taste and adjust salt. Set aside.
Combine: To the skillet with the remaining pea-shallot mixture, add the pea shoots or spinach, and gently wilt, stirring for 30-60 seconds over low heat. (Either set these aside for garnish, or feel free to combine with pasta.) Add the drained pasta and pour in the sauce from the blender and give a good stir. Rinse out the blender with a couple of tablespoons of water, adding this to the pan, gently warming the pasta up.
Taste. If needed, season with salt, lemon zest, and more pepper if you like. If you want a “looser sauce” feel free to stir in more water. For extra richness, store in a generous drizzle of olive oil or truffle oil.
Serve immediately. Garnish with Vegan Cheesy Sprinkle or Pecorino cheese (obviously not vegan, but tasty). Top with microgreens or sprouts if you like, or seeds!

Notes

Leftovers keep 3-4 days in the fridge and will reheat nicely -feel free to stir in a little more water to loosen when reheating.

For added protein, feel free to top with a piece of salmon, shrimp, chicken or tofu.

Nutrition

Serving Size: 1 1/2 cup
Calories: 486
Sugar: 8.4 g
Sodium: 685.8 mg
Fat: 20.3 g
Saturated Fat: 2.7 g
Carbohydrates: 62.3 g
Fiber: 7.4 g
Protein: 16.4 g
Cholesterol: 0 mg