This vegan, creamy and healthy asparagus penne pasta dish is not something that one can just walk away from.
Asparagus is one of the healthiest vegetables out there, packed with nutrition and of course, low in calories. Asparagus can be eaten raw with salads, steamed, roasted or sauteed with other vegetables but the most common way of cooking asparagus is roasting. When I received some freshly picked asparagus from Fine Foods by Forbes & Walker my mind started racing with the possibilities of recipes.
Had pasta in the cupboard, had some cashews provided by Fine Foods by Forbes & Walker and not to mention I had asparagus. Pasta is always a welcomed meal at my place, it’s a versatile dish that works with everything.
For those who didn’t know the health benefits of Asparagus – According to the Healthline here’s why you should add asparagus to your diet.
- Many Nutrients But Few Calories — Asparagus is low in calories but boasts an impressive nutrient profile.
- Good Source of Antioxidants — Antioxidants are compounds that help protect your cells from the harmful effects of free radicals and oxidative stress.
- Can Improve Digestive Health — Dietary fiber is essential for good digestive health.Just half a cup of asparagus contains 1.8 grams of fiber, which is 7% of your daily needs.
- Helps Support a Healthy Pregnancy — Asparagus is an excellent source of folate, also known as vitamin B9
- Helps Lower Blood Pressure — Asparagus is a good source of potassium, providing 6% of your daily requirement in a half-cup serving.
- Can Help You Lose Weight — it’s very low in calories, with only 20 calories in half a cup. This means you can eat a lot of asparagus without taking in a lot of calories.
- Easy to Add to Your Diet — In addition to being nutritious, asparagus is delicious and easy to incorporate into your diet. It can be cooked in a variety of ways, including boiling, grilling, steaming, roasting and sautéing. You can also purchase canned asparagus, which is precooked and ready to eat.
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The cashew cream
- 01 cup of cashews – soaked overnight
- 1/2 tsp of salt – adjust to your preference
- 01 clove of garlic
- 01 small onion
- 03 tbsp of nutritional yeast – from Bohemian Quest
- 02 tbsp of lime or lemon juice
- 1/2 to 3/4 cup of plant-based milk from Bohemian Quest
The pasta dish
- Cooked penne pasta – about 200g
- 1/4 tsp of salt
- 1/4 tsp of pepper
- 03 tbsp of olive oil
- 01 garlic clove – minced
- 10-15 Asparagus spears – snapped in to 3-4 inch pieces
- Boiled peas or edamame beans
- Few fresh thyme stems / leaves
- Chili flakes
01. Simply add all the ingredients into a high speed blender and blend until smooth and creamy about 4-5 minutes and your cashew cream is done.
- If you prefer your cashew cream little thick then you can add about 1/2 cup of milk or if you prefer it little runny then add little more milk and blend again till you get the preferred consistency.
- If you are a garlic lover and prefer a strong garlic taste in your sauce then you add 02 garlic cloves. When I was testing this recipe first I went ahead with 02 garlic cloves and it was too strong for me so I’ve adjusted to 01.
- If you want to add little bit of herby flavor then you can add some basil, thyme or even coriander or parsley leaves.
02. Cook the pasta as per the instructions given on the package.
03. Heat up a wok or a skillet in a medium heat and add some olive oil. When the oil is heated add asparagus, salt, pepper and garlic give it a good mix and let it sauté for 1-2 mins. Since i have used very young asparagus spears it took only a minute or two to cook.
04. When the asparagus has been sauteed add in the pasta, peas and give it a good mix.
05. Turn off the heat and add in the pasta sauce and mix well. Taste it and adjust the spices according to your preference.
06. Serve on a pasta dish with some a sprinkle of chili flakes and some fresh thyme. Trust me, this really takes the dish to the next level.
Please let me know how this recipe turns out for you in the comments! You can also share your results with me on Instagram with the hashtag #thefoodsnapsrecipes.
Cant wait to see your re-creations!