|Nutritional Guidelines (per serving)|
|Amount per serving|
|% Daily Value*|
|Total Fat 17g||22%|
|Saturated Fat 3g||13%|
|Total Carbohydrate 148g||54%|
|Dietary Fiber 16g||57%|
|*The % Daily Value (DV) tells you how much a nutrient in a food serving contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.|
This simple vegan and dairy-free pasta primavera recipe can be a healthy main dish, though it works just as well as a side. Made from a simple creamy homemade white sauce and plenty of garlic and basil for flavor, the filling dish is perfect for a quick and easy vegetarian dinner. It's one of those recipes that can easily be added to your repertoire so you can make it over and over again.
Pasta primavera can be made in any number of different ways. This version appears in "The Compassionate Cook Cookbook" and it's filled with lots of healthy veggies, including broccoli, carrots, mushrooms, and peas. The soy milk-based white sauce is flavored with sautéed onion, garlic, and basil, and gets an additional flavor boost from nutritional yeast. With little oil and no dairy, it's very low in fat and completely cholesterol-free, so it is as healthy as it is delicious!
- 3 tablespoons olive oil
- 1 onion (diced)
- 3 cloves garlic (minced)
- 1 tablespoon basil (dried)
- 6 tablespoons flour (all-purpose)
- 3 cups soy milk
- 1/4 cup nutritional yeast
- 1 small head broccoli (cut into florets)
- 1 medium carrot (sliced)
- 1/2 pound mushrooms (fresh; sliced)
- 1 cup peas (frozen; thawed)
- Salt to taste
- Black pepper to taste
- 1 pound angel hair pasta
Gather the ingredients.
In a large saucepan over medium heat, heat the olive oil. Add the diced onion, garlic, and basil and sautée until the onion becomes translucent (about 5 to 7 minutes).
Stir in the flour to make a thick paste.
Slowly add the soy milk, stirring constantly. Stir in the nutritional yeast, then cook over low heat just until the mixture thickens.
Using a vegetable steamer in a separate pan, steam the broccoli florets and sliced carrots until barely tender.
Add the steamed vegetables to the white sauce along with the mushrooms and thawed peas. Add salt and pepper to taste, then cook over low heat until fully heated through, stirring often.
Cook the angel hair pasta according to package directions.
Serve the primavera sauce over the prepared pasta and enjoy!
- You can make the three elements of this dish—the sauce, steamed veggies, and pasta—simultaneously to make a super quick meal. Simply have all the ingredients ready to go, turn on the steamer and boiling water, then start the sauce. It should all be done at about the same time.
- Substitute spaghetti or vermicelli for the angel hair pasta. You can also use spaghetti squash to give it an extra nutritional veggie boost.
- Add other herbs, such as oregano, to the sauce. You can also use an Italian seasoning blend.