High Protein Mediterranean Pasta Primavera
Nutrition
Calories: 704kcal | Carbohydrates: 54.6g | Protein: 51.1g | Fat: 25.4g | Fiber: 13.8g
This is basically a High Protein Pasta Primavera but with some Mediterranean flavors like olives, artichokes, and feta!
Servings
Ingredients
Pasta Sauce
- 11 oz Extra Firm Silken Tofu I used Mori Nu
- 28 g Raw, Unsalted Cashews soaked, ~1/4 cup
- 1 cup Soy Milk unsweetened, original
- 3/4 cup Nutritional Yeast
- 1/2 Red Onion diced, cooked
- 2 Roma Tomatoes diced
- 1 1/2 tbsp Garlic Paste
- 2 tbsp Apple Cider Vinegar
- 1 tsp Onion Powder
- 1 tsp Garlic Powder
- 1 tsp Italian Seasoning
- 1 tsp Salt
Other Stuff
- 4 cup Baby Bella Mushrooms sliced
- 1 Zucchini diced
- 1 Yellow Squash diced
- 7 oz Artichoke Hearts chopped
- 3 oz Black Olives
- 1 package Plant Based Chick'n Strips I use Sweet Earth Mindful Chik'n Strips
- 1 package Red Lentil Pasta I used penne
- 1/2 cup Vegan Feta I used Follow Your Heart
- 1/2 cup Vegan Parmesan I used Follow Your Heart
Instructions
- Soften the raw, unsalted cashews either by soaking overnight, or the easier method, allowing them to sit in a small pot of boiling water for about 10 minutes.
- In a medium-heat pan, saute (diced) onions for about 5 minutes until translucent and lightly browned. Add in the diced tomatoes and cook for another 3 mins.
- Boil a pot of water and cook pasta per package instructions.
- In a blender, blend all of the ingredients listed under the Pasta Sauce until well-mixed and smooth.
- Pre-heat oven to 350F (177 C).
- In a medium-heat pan, saute the sliced mushrooms until the liquid has been cooked out of them, 5 - 10 minutes. Add in the other veggies and cook for another 10 minutes until most of the liquid has been cooked out.
- In a bowl, mix together the pasta, chick'n, veggies, and sauce. Put in a Casserole Dish.
- Top with Vegan Parm and Feta (optional).
- Cook for about 20 minutes.
Equipment
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Notes
Track this on My Fitness Pal searching:
PDV High Protein Mediterranean Pasta Primavera
Did you make this recipe?Mention @proteindeficient.vegan
