High-Protein Vegan ‘Marry Me Pasta’ Meal-Prep Recipe
This High-Protein Vegan ‘Marry Me Pasta’ is a delicious and nutritious plant-based meal prep recipe that combines hearty lentil pasta with a creamy cashew-based sauce, packed with flavorful vegetables and spices. Perfect for a satisfying weeknight dinner or meal prepping for the week, this dish offers a rich blend of textures and a warming smoky flavor with a healthy protein boost from lentils and butter beans.
- Prep Time: 10 minutes
- Cook Time: 25 minutes
- Total Time: 35 minutes
- Yield: 4 servings
- Category: Main Dish
- Method: Stovetop
- Cuisine: Vegan/Plant-Based
- Diet: Vegan
Ingredients
Pasta
- 12 oz lentil pasta
Cashew Cream
- 1/4 cup raw cashews
- 1/4 cup nutritional yeast
- 2 cups soy milk
Sauce
- 1 tsp olive oil
- 2 yellow onions, finely sliced
- 2 red bell peppers, thinly sliced
- 2 oz sun-dried tomatoes, thinly sliced
- 3 garlic cloves, peeled and minced
- 1.5 tbsp tomato paste
- 1.5 tsp cajun spices
- 2 tsp smoked paprika
- 1.5 cups cooked butter beans
- Sea salt flakes, to taste
- Freshly ground black pepper, to taste
Finishing Touches
- 4 cups baby spinach, roughly chopped
- 1/4 cup fresh parsley, finely chopped
- 1.5 tbsp lemon juice
Instructions
- Soften Cashews: In a heat-safe bowl, cover the raw cashews with boiling water and let them soak for 30 minutes until softened. Drain the cashews and set them aside for the cashew cream preparation.
- Cook Pasta: Prepare the lentil pasta according to package instructions until al dente. Drain and set aside.
- Make Cashew Cream: In a blender, combine the soaked cashews, nutritional yeast, and soy milk. Blend until the mixture is perfectly smooth and creamy to serve as the sauce base.
- Cook Onions: Heat olive oil in a large saucepan over medium heat. Add the finely sliced onions, cover, and cook for about 5 minutes until softened.
- Cook Peppers & Sun-Dried Tomatoes: Add the thinly sliced red bell peppers and sun-dried tomatoes to the saucepan. Reduce heat to low, cover, and cook for 10 minutes, stirring regularly to prevent sticking.
- Add Flavorings & Beans: Stir in the minced garlic, tomato paste, cajun spices, smoked paprika, cooked butter beans, and a pinch of salt and black pepper. Cook for 2 minutes, stirring frequently. Then add the cashew cream and cook for another 2 minutes, allowing the sauce to thicken slightly.
- Combine & Finish: Add the cooked pasta, roughly chopped spinach, fresh parsley, and lemon juice to the sauce. Stir gently until the spinach wilts. Taste and adjust seasoning with salt and pepper as needed. Serve warm and enjoy your hearty vegan meal.
Notes
- Soaking cashews is essential to achieve a creamy sauce consistency; don’t skip this step.
- Lentil pasta provides extra protein and fiber compared to traditional pasta.
- You can substitute soy milk with any other plant-based milk like oat or almond if preferred.
- Adjust the amount of cajun spices and smoked paprika to control the heat and smokiness of the sauce.
- For added texture, consider topping with toasted nuts or seeds before serving.
- This dish is perfect for meal prepping; store in airtight containers in the fridge for up to 4 days.
