Easy Vegetable Pasta is not just a simple meal; it’s a vibrant and nutritious dish brimming with flavour and health benefits. This recipe features a delightful chickpea brine (aquafaba) sauce to create a creamy and satisfying base.
The sauce is infused with white wine vinegar, miso paste, nutritional yeast, Italian mixed herbs, wholegrain mustard, maple syrup, lemon juice, and garlic powder, offering a rich umami flavour while remaining plant-based and health-conscious. Tossed with your choice of pasta and an array of seasonal vegetables, this dish is perfect for lunch or dinner.
Nutrition Components:
Miso Paste:
- Probiotics: Miso is a fermented ingredient that contains probiotics, supporting gut health and improving digestion.
- Nutrients: Rich in vitamins and minerals, miso adds depth of flavor and contributes essential nutrients to the meal.
Nutritional Yeast:
- B Vitamins: This ingredient is a powerhouse of B vitamins, particularly B12, crucial for energy production and brain health, especially important in a vegan diet.
- Flavour: Nutritional yeast enhances the dish with a cheesy flavour without the dairy, making it a favourite among vegans and lactose-intolerant individuals.
Wholegrain Mustard:
- Antioxidants: Mustard seeds contain antioxidant properties, which can help combat inflammation.
- Flavour Burst: It adds a tangy depth to the sauce, balancing the sweetness of maple syrup.
Maple Syrup:
- Natural Sweetener: As a natural sweetener, maple syrup provides a hint of sweetness without refined sugars, making it a healthier option.
- Antioxidants: It also contains beneficial antioxidants that can promote overall health.
- Lemon Juice:
- Vitamin C: Rich in vitamin C, lemon juice strengthens the immune system and enhances iron absorption from plant-based ingredients.
- Flavour: The acidity of lemon juice brightens the dish, making it even more palatable.
Italian Mixed Herbs and Garlic Powder:
- Flavor and Aroma: These herbs add a delightful aroma and contribute anti-inflammatory properties.
- Digestive Health: Garlic is known for its prebiotic effects, enhancing gut health.
Health Benefits:
- Heart Health: Combining fibre, healthy fats from chickpeas, and antioxidants from various ingredients helps maintain heart health by lowering cholesterol levels and promoting better circulation.
- Weight Management: With its rich protein and fibre content, this dish promotes satiety, helping control appetite and supporting weight management goals.
- Digestive Support: The fibre content from the pasta and vegetables and probiotics from miso and garlic foster a healthy digestive system.
- Energy Boost: Packed with vitamins and minerals, including B vitamins and iron, this dish supports energy levels and helps fight fatigue.
This dish’s delicious flavours, combined with an array of nutritional benefits, make it an excellent choice for anyone looking to enjoy a quick, nutritious, and satisfying dish. Enjoy it as a complete meal that nurtures your body and delights your palate!
Quick Vegetable Pasta
Ingredients
Pasta Sauce
- 1 can chickpeas for the aquafaba
- 1 tbsp white wine vinegar
- 2 tsp miso paste
- 2 tbsp nutritional yeast
- 1 tsp italian mixed herbs
- 2 tsp wholegrain mustard
- 2 tsp maple syrup
- 2 tbsp lemon juice
- 2 tsp garlic powder
Vegetables and pasta
- 1 cup uncooked pasta whole wheat or spinach elbows, spirals. penne or shells
- 2 cups vegetables of your choice cherry tomatoes, red or green capsicum (bell pepper), broccolli, spring onion, olives, grated carrot and brussel sprouts
Instructions
Pasta Sauce
- From the chickpeas extract the liquid (aquafaba). Store the chickpeas for another recipe.
- Add all ingredients, including the aquafaba, into a blender and combine. Set aside.
Pasta and vegetables
- Cook the pasta to the packet insturctions.
- Microwave the broccoli and brussel sprouts to soften.
- Drain the water from the pasta, add the vegetables and pasta sauce. Toss to coat.
