Do you Love pasta and avoid it because of cheese? That is what I did till I made this Cashew Cream Pasta Sauce which is loaded with nutrition and does justice to a healthy meal! How could you resist Low Calorie Vegan Pasta Sauce made with simply 3 ingredients?
This Creamy Vegan Pasta is made using Farfalle wheat pasta with soaked cashews capsicum sauce flavored with garlic and seasonings. For making the sauce, I have used fresh capsicum, garlic, and little coconut milk.
The best thing about this creamy pasta is the wonderful flavor that comes from the use of the fresh sauce. I am a cheese lover and I enjoyed this creamy pasta without the cheese. This Green Vegan Pasta Recipe is utterly delicious and very similar to classic cheesy pasta and you won’t miss it!
People on a weight-loss plan would find this not just a filling delicious meal but also guilt-free under 30-minute recipe. You may also like Gluten Free Spicy Vegan Tomato Pasta.
Why This Recipe Works?
- 3-ingredient Super Quick Pasta Recipe
- Vegan
- Easily Convertible to Gluten Free
- Creamy Rich flavor absolutely without any cheese
- Low Calorie Vegan Pasta Sauce
- Blend of Healthy and Delectable
- The Best Vegan Pasta Recipe ever!
Ingredients Overview
- Pasta: I have used bow-shaped Delmonte Wheat Pasta. You may use any shape or brand that you like.
- Cashews: I love using cashew sauce for pasta. It gives your pasta, the perfect creamy texture without any cheese. For making it non-vegan, you may add any soft cheese of your choice.
- Capsicum: Capsicum add crunchy and mild spicy flavor. I have used raw capsicum. You may use roasted peppers red or green. They blend well with cashew sauce.
- Garlic: Any pasta dish is incomplete without the buttery taste and aroma of garlic.
- Coconut Milk: If you love the Italian flavor, avoid coconut milk. You may skip it or replace with soy milk.
- Olive Oil: Pasta and olive oil taste amazing together. You may use any other vegetable oil as well.
Variations
- Baked Creamy Pasta: If you love baked pasta, you may add boiled pasta in baking dish along with sauce. Top it with cheese and bake it for 10 min.
- Try a different vegetable: The cashew sauce works well with tomato, mushrooms, red pepper, broccoli.
- Gluten Free Pasta: You may use any gluten Free pasta to make this recipe. The gf pasta is a bit chewy and not very mushy in taste.
- Try another Cheese: Feta Cheese is a healthy and delicious choice. Make sure to add little salt as feta already has salt.
What Goes With This Cashew Cream Pasta?
- We had teamed this pasta with a croissant and Chilly Paneer. One can have Manchurian with gravy, garlic tomato sauce, garlic bread along dips.
Can we skip Milk while making pasta?
Yes absolutely. I have used little coconut milk to make a smooth sauce. One may use water to make it.
Recipe Overview
This is a simple recipe and can be made under 30 minutes. Soak the cashews in warm water for about 20 minutes. In the mean time boil the pasta and put it in colander for draining water.
Cashews must have softened. Add them to the blender along with capsicum and garlic cloves and make a smooth paste. Put milk/ water gradually.
Add olive oil to the pan. Then, add cashew capsicum sauce. Sauté for 2-3 min on low flame. Add seasonings, salt, and boiled pasta. Mix well. Enjoy!
How This No-cheese Pasta Is Healthy?
That is because this contains capsicum which is a rich source of Vitamin C, E, B6, and fiber. Green capsicum has less sugar than red ones. They are the perfect food for diabetes and are good for the heart.
Cashews are high in fiber, copper, magnesium, manganese (micro-nutrients that are good for brain and bone health).
These plant proteins are low in sugar and are a rich source of heart-healthy fats. They provide good cholesterol and energy to the body and keep you satiated for long.
Most important is the fact that one large bowl is about 200 calories! You would love this no cheese pasta with low calorie!
Expert Tips
- Always boil pasta on a simmer flame and switch off once almost done or pasta will become soggy.
- Immediately after boiling, transfer it to a colander. Wash it once to remove an extra starch layer. Add few drops of oil so that it doesn’t stick together.
- While heating the cashew cream sauce, make sure to slow the flame and use heavy utensil or else it might get burnt and you won’t like the burnt up taste. The cashew sauce will gradually thicken up so you don’t have to overcook it.
Stories From Kitchen
Do you believe pasta shape matters?
More than 85% of my insta followers agreed upon that it matters!
My experience of pasta cooking also suggests the same. The wave of joy spreads in-home at the very mention of Pasta. It is food for the mind. Sometimes I don’t cook for the blog. This is true for this recipe as well. I had no plans to post it but when it came out really well, I had no reason to hide it from you either.
My daughter loves to help me in taking shots. So I couldn’t say no to her. Her tiny hands holding the large bowl make me smile. The first attempt was totally great for taste and mood.
FAQ
From a nutrition standpoint it is a high-calorie and high-fat food, just like dairy cream. But most of the fat in cashew cream is the heart-healthier unsaturated type, and dairy cream is a significant source of saturated fat.
How does cashew cream taste?
Cashew cream tastes different from cashews. It has buttery smooth flavor and is not dominating the dish.
Does cashew cream thicken when heated?
While true cream gets thinner and more fluid when you heat it because the tiny fat globules that make up more than 35 percent of its bulk melt, cashew cream gets thicker. That’s because heat causes its plentiful starch particles to swell.
Is Pasta Bad For Weight Loss?
This low-calorie vegan pasta recipe is indeed ideal for weight loss.
Detailed Recipe of Capsicum No-Cheese Vegan Pasta
1)Soak raw cashews in warm water for 20 minutes. If they have not softened up, soak a bit longer. In the meanwhile, boil the pasta in a large container.
2) Drain the extra water from boiled pasta using colander and check cashews for softness.
3) Blend garlic, cashews and capsicum in blender. Use water or milk to make a smooth paste.
4) Take a heavy-bottomed pan / Kadai and add olive oil to it. Add the above sauce. Mix well and cook for 2-3 min. Add salt and seasonings (oregano, red chili flakes, black pepper). Keep mixing so that sauce doesn’t stick to the bottom of pan.
If its too thick, you may add little water or milk to adjust. Add the boiled pasta and mix really well.
5) The delicious capsicum no-cheese vegan pasta is ready. It took hardly 10 minutes of cooking. Enjoy with garlic bread and gravy of your choice!
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Cashew Cream Vegan Pasta { Healthy Low Calorie Pasta }
Equipment
- Colander
- Blender
- Heavy-bottomed Pan
Ingredients
- 3 cup Del Monte Farfalle Pasta You may choose any shape
- 3/4 cup cashews around 85 gms
- 1 medium green capsicum
- 2-3 garlic cloves
- 1-2 tbsp coconut milk any other vegan milk
- 2 tsp olive oil
- 1 tsp black pepper
- 2 tsp oregano
- 1 tsp red chilli flakes
- 5 cup water boiling pasta
Instructions
- Soak raw cashews in warm water for 20 minutes. If they have not softened up, soak a bit longer. In the meanwhile, boil the pasta in a large container. It takes about 10 min to boil it.
- Drain the extra water from boiled pasta using colander and check cashews for softness.
- Blend garlic, cashews and capsicum in blender. Use water or milk to make a smooth paste.
- Take a heavy-bottomed pan / Kadai and add olive oil to it. Add the above sauce. Mix well and cook for 2-3 min. Add salt and seasonings (oregano, red chili flakes, black pepper). Keep mixing so that sauce doesn't stick to the bottom of pan. If its too thick, you may add little water or milk to adjust. Add the boiled pasta and mix really well.
- The delicious no-cheese vegan creamy capsicum pasta is ready. It took hardly 10 minutes of cooking. Enjoy with garlic bread and gravy of your choice!
Notes
Recipe Notes
- Always boil pasta on a simmer flame and switch off once almost done or pasta will become soggy.
- Immediately after boiling, transfer it to a colander. Wash it once to remove an extra starch layer. Add few drops of oil so that it doesn’t stick together.
- While heating the cashew cream sauce, make sure to slow the flame and use heavy utensil or else it might get burnt and you won’t like the burnt up taste. The cashew sauce will gradually thicken up so you don’t have to overcook it.
| Nutrition Facts | |
|---|---|
| Serving size: 1 bowl | |
| Servings: 4 | |
| Amount per serving | |
| Calories | 206 |
| % Daily Value* | |
| Total Fat 14g | 18% |
| Saturated Fat 3.9g | 19% |
| Cholesterol 0mg | 0% |
| Sodium 426mg | 19% |
| Total Carbohydrate 18.5g | 7% |
| Dietary Fiber 2.9g | 10% |
| Total Sugars 8.1g | |
| Protein 4.7g | |
| Vitamin D 0mcg | 0% |
| Calcium 37mg | 3% |
| Iron 2mg | 10% |
| Potassium 210mg | 4% |
| *The % Daily Value (DV) tells you how much a nutrient in a food serving contributes to a daily diet. 2,000 calorie a day is used for general nutrition advice. | |
Just tried this recipe! Superb. Couldn’t believe it was so cheesy without cheesy! Thanks.
Glad to know this! thanks so much for sharing your views. Keep visiting for more healthy recipes.