• Nutritious Plants

Broccoli Cashews Brown Rice Pasta



Who doesn't love pasta, right? But if there was only a way to make it healthier so we could enjoy it more often and without a guilty conscience! In this post I share with you a recipe for a high protein nutrient-dense plant-based pasta meal. Actually, I wouldn't exaggerate if I add the word superfood to the description as well. How so? Well, due to its broccoli content. Broccoli, a member of the cruciferous family, is a vegetable that not only has anti-cancer properties, but also aims in the detoxification of estrogen in the liver. Hiding the broccoli in the pasta sauce makes it a perfect meal solution for picky eaters. So if you don't consume broccoli at least once per week, make sure you add it to your grocery list next time you visit your local store. But now, on to the recipe!

BROCCOLI CASHEWS BROWN RICE PASTA

VEGAN, GLUTEN-FREE

YIELD: makes 2-3 portions *


INGREDIENTS:

  • 1 head of broccoli

  • 1 cup of cashews **

  • 3-4 cloves of garlic

  • 200ml coconut sour cream

  • 250g brown rice pasta ***

  • 1 tsp or more of an Italian spice blend (black pepper, sea salt, tomato, red bell pepper, garlic, onion, rosemary, chilli without the seeds, sage, thyme, basil, marjoram, oregano and fennel)

  • 1tbsp of nutritional yeast for garnish

  • 6-10 cherry tomatoes for garnish

  • 1 avocado for garnish

  • The juice of 1/2 a lemon

  • Salt to taste


DIRECTIONS:

  1. Start by soaking the cashews in hot water for 2 hours.

  2. In a pot sauté the garlic with a splash of water on medium heat for a couple of minutes. I use a cast iron pot.

  3. Add in the chopped broccoli head, the coconut sour cream and the spice blend. Let it simmer until the broccoli is cooked.

  4. Cook the pasta in salted water according to the package's instructions.

  5. Add the broccoli mixture and the rinsed cashews to a high speed blender and blend to a smooth creamy consistency. If needed add water to achieve the desired texture. Salt to taste.

  6. Mix the pasta with the sauce.

  7. Garnish with cherry tomatoes and avocado.

  8. Sprinkle nutritional yeast on top and squeeze some lemon juice.

  9. Voilà! Enjoy!


NOTES:

* This is a high nutrient-dense meal! Depending on your caloric needs and sport performance you may get 2-3 portions out of this recipe.

** To achieve a lower caloric intake, you may use 1/2 a cup of cashews and add some more broccoli instead. Play around with the ratios until you get the desired creamy consistency.

*** To increase your protein intake use lentil or chickpea pasta instead.

Hope you enjoyed this recipe!


Sending you love,

Antoniya





177 views

Recipe Search

Newsletter Sign-up
Don't miss any posts, news and updates.

© 2019-2021 Nutritious Plants