Looking for a quick and delicious dinner idea that’s perfect for weeknights? Say hello to my Creamy Lemon & Green Pea Pasta! This dish is packed with bright, fresh flavours and is ready in under 30 minutes, making it an excellent option for those busy days when you want something wholesome without spending too much time in the kitchen.
This pasta is the epitome of a satisfying meal that feels indulgent yet is secretly packed with nutrients. The creamy sauce is made from a blend of cashew nuts and tofu, giving it that rich, velvety texture without any dairy—perfect for those who are lactose intolerant or just looking to reduce their dairy intake. Plus, adding green peas and a splash of lemon juice adds a burst of freshness and a pop of colour that’s sure to brighten up any plate.
WHY YOU’LL LOVE THIS RECIPE.
There are so many reasons to love this Creamy Lemon & Green Pea Pasta:
Quick and Easy: With just 10 minutes of prep time and another 10 minutes to cook, this recipe is perfect for when you want a delicious meal on the table fast.
Dairy-Free and Vegan: Thanks to the creamy cashew and tofu sauce, this pasta dish is completely dairy-free and vegan, making it a great choice for those with dietary restrictions.
Packed with Protein: Each serving provides 18g of protein, thanks to the tofu and cashews. This makes it a filling and satisfying meal, especially when paired with the complex carbs from the pasta.
Versatile and Customizable: Feel free to swap out the pasta type or add in extra veggies. This recipe is incredibly flexible, so you can adapt it to suit your tastes or whatever you have on hand.
Meal Prep Friendly: This pasta reheats beautifully, making it a fantastic option for meal prep. You can make a batch at the start of the week and enjoy it for lunches or dinners for days.
THE INGREDIENTS AND THEIR BENEFITS.
Let’s dive into the key ingredients that make this pasta dish both delicious and nutritious:
Rigatoni Pasta (or Pasta of Choice): Rigatoni’s ridged shape holds onto the creamy sauce perfectly, ensuring every bite is flavourful. You can use any pasta you prefer—penne, fusilli, or even a gluten-free option to suit your needs.
Cashew Nuts: Cashews are the secret to the creamy sauce. When blended, they create a rich, smooth base that mimics the texture of traditional cream sauces but without any dairy. Plus, cashews are a great source of healthy fats and protein.
Firm Tofu: Tofu adds a silky texture to the sauce and bumps up the protein content. It’s also a great source of calcium and iron, making this dish not only tasty but also nourishing.
Almond Milk: Unsweetened almond milk adds a bit of liquid to the sauce, helping it blend smoothly while keeping the dish dairy-free and light.
Lemon Juice and Zest: The star of the show! Lemon juice brings a bright, tangy flavour that pairs perfectly with the creaminess of the sauce, while the zest adds a hint of aromatic citrus that elevates the dish.
Nutritional Yeast: This adds a cheesy, nutty flavour to the sauce without any actual cheese. It’s also a great source of B vitamins, making it a fantastic addition to any plant-based diet.
Green Peas: Green peas add a pop of colour, sweetness, and texture to the pasta. They’re rich in fibre, vitamins A and C, and add a bit of plant-based protein, too.
Green Pea Shoots (Optional): These delicate greens are perfect for garnishing. They add a fresh, slightly sweet flavour and a beautiful touch to the final dish.
CREAMY LEMON & GREEN PEA PASTA
Serves 4 people
Prep time 10 mins Cook Time 10 mins
300g rigatoni pasta, or pasta of choice
70g cashew nuts
250g tofu, firm
4 tbsp. almond milk, unsweetened
4 tbsp. lemon juice
2 tbsp. nutritional yeast
1 clove garlic, minced
½ tsp. sea salt
145g green peas, defrosted
zest of 1 lemon
60g green pea shoots (optional)
STEP-BY-STEP INSTRUCTIONS.
Let’s get cooking! Here’s how to make this delightful Creamy Lemon & Green Pea Pasta:
Step 1: Prepare the Pasta
Start by cooking the pasta according to the instructions on the packaging. Be sure to cook it until it’s al dente and firm to the bite. This will help the pasta hold up well when mixed with the creamy sauce.
Tip: Save a little pasta water before draining. You can add this to the sauce later if it needs to be thinned out slightly.
Step 2: Soften the Cashews
While the pasta is cooking, place the cashew nuts in a small pot and cover them with boiling water. Boil the cashews for about 5 minutes to soften them. This step helps them blend more easily into a smooth sauce.
Why Soften the Cashews? Softening the cashews makes them easier to blend, resulting in a creamier texture. If you have extra time, you could also soak the cashews in cold water for a few hours instead of boiling.
Step 3: Blend the Creamy Sauce
After the cashews have softened, drain them and add them to a high-speed blender. Then, add the tofu, almond milk, lemon juice, nutritional yeast, minced garlic, and sea salt. Blend everything until smooth and creamy. The sauce should be thick, but you can add a little extra almond milk or reserved pasta water if you prefer a thinner consistency.
Pro Tip: Taste the sauce and adjust the seasoning as needed. You might want a little more salt, a little more lemon juice for extra tang, or even more garlic if you love that flavour.
Step 4: Combine Everything Together
Place the cooked pasta in a large mixing bowl. Pour over the creamy sauce and toss to coat the pasta evenly. Add the defrosted green peas and lemon zest, mixing well to distribute them throughout the dish. The warmth of the pasta will gently heat the sauce and peas, creating a deliciously creamy texture.
Optional Addition: If you’re using green pea shoots, gently fold them in now, reserving a few for garnish on top.
Step 5: Serve and Enjoy!
Divide the pasta evenly between four bowls. Top each bowl with a few more green pea shoots for a fresh, crunchy garnish and maybe a little extra lemon zest for an added burst of flavour. Serve immediately and enjoy!
TIPS FOR PERFECT CREAMY LEMON & GREEN PEA PASTA.
Choose Your Pasta Wisely: While this recipe calls for rigatoni, you can use any pasta shape you prefer. Penne, fusilli, or farfalle would also work great, especially ones that can hold the creamy sauce well.
Play with the Add-Ins: Don’t be afraid to customise! Add some sautéed mushrooms, sun-dried tomatoes, or fresh spinach for extra veggies and flavour.
Make It Gluten-Free: Swap the regular pasta for your favourite gluten-free variety if you’re avoiding gluten. The sauce will still be just as creamy and delicious!
Storage and Reheating: This pasta dish stores well in the fridge for up to 3 days, making it perfect for meal prep. To reheat, simply warm it in a pan over medium heat, adding a splash of almond milk or water to loosen the sauce as needed.
WHY THIS DISH FITS PERFECTLY INTO A HEALTHY DIET.
This Creamy Lemon & Green Pea Pasta is more than just delicious; it’s also packed with nutrients that make it a fantastic addition to a balanced diet. Here’s why:
Rich in Plant-Based Protein: With tofu and cashews as the base for the sauce, this dish offers a great source of plant-based protein, which is essential for muscle repair and overall health.
Loaded with Vitamins and Minerals: Green peas and pea shoots are full of vitamins A, C, and K, along with fibre and antioxidants. These help boost your immune system and support digestive health.
Healthy Fats: Cashews and almond milk provide healthy fats, which are essential for brain health and keeping you feeling satisfied after meals.
Naturally Dairy-Free and Vegan: Perfect for those with dairy sensitivities or anyone following a plant-based diet. You won’t miss the dairy with this creamy, dreamy sauce!
If you’re looking for a delicious, easy-to-make recipe that’s perfect for Spring and beyond, give this Creamy Lemon & Green Pea Pasta a try. It’s light yet satisfying, with a refreshing lemony flavour that pairs perfectly with the sweetness of the green peas. Plus, it’s so versatile—you can easily adapt it to suit your tastes or dietary needs.
Enjoy this dish on a warm evening with friends, or make a batch for easy meal prep throughout the week. It’s sure to become a new family favourite!
Happy cooking, and remember to share your creations with me on social media! I’d love to see how you make this dish your own. 🌿
