Vegan, Gluten-Free Creamy Spinach & Sun Dried Tomato Pasta
Super creamy and delicious vegan & gluten-free pasta that is not only hearty, but also healthy, and can be enjoyed by everyone, especially for meat-free weekday meals.
Ingredients
- 100g (3.5oz) red lentil spaghetti
- 100g (3.5oz or 4 cups) baby spinach, finely chopped
- 80g (2.8oz or ½ cup) drained marinated sun dried tomatoes in oil
- 100g (3.5oz or 1 cup) shallot, finely chopped
- 80g (2.8oz or ⅔ cup) cashews
- 250g (8.8oz or 1 cup) filtered water
- 1 clove of garlic, minced
- 1 tsp extra virgin olive oil
- 1/2 tsp sea salt and pepper to taste
- 1 tbsp nutritional yeast (gluten-free)
Instructions
- Soak the cashews 2 hours before
- Fry the shallots in the olive oil until soft.
- Drain the cashews, then add 250g (8.8oz or 1 cup) water and blend well.
- Add the cashew cream, nutritional yeast, spinach, sun dried tomato, garlic and salt to the onions and cook for another 5 minutes.
- Boil the lentil pasta.
- Serve.
Notes
This is a super easy and quick meal to make that is packed with protein (23.4g), 3 portions of vegetables and 12.9g of fibre (50% of the RDI). Reaching your goals of protein and micronutrients such as iron, zinc and B vitamins, especially vitamin B12, can be challenging for vegans, but this is a dish packed healthy nutrients and the lentils together with the nut cream form a complete protein, while the nutritional yeast offers some extra vitamin B nutrients.
Vitamins
B1 (Thiamine) - 1.8mg (163%)
B2 (Riboflavin) - 1.7mg (155%)
B3 (Niacin) - 9.6mg (69%)
B5 (Pantothenic Acid) - 0.5mg (11%)
B6 (Pyridoxine) - 2.3mg (173%)
B12 (Cobalamin) - 3.8µg (156%)
Folate - 212.3µg (53%)
Vitamin A - 234.5µg (34%)
Vitamin C - 18.4mg (25%)
Vitamin D - 0IU (0%)
Vitamin E - 1.7mg (11%)
Vitamin K - 256.9µg (285%)
Minerals
Calcium - 110.8mg (11%)
Copper - 1.0mg (114%)
Iron - 7.3mg (40%)
Magnesium - 153mg (48%)
Manganese - 1.4mg (78%)
Phosphorus - 269.6mg (39%)
Potassium - 1217.6mg (47%)
Selenium - 9.5µg (17%)
Sodium - 1104mg (74%)
Zinc - 2.5mg (32%)
% RDI based on an adult female
Nutrition Information:
Yield: 2 Serving Size: 363g / 12.8 ozAmount Per Serving: Calories: 511kcalTotal Fat: 23.9gNet Carbohydrates: 48gFiber: 12.9gProtein: 23.4g
