One-Pot Pasta with Peas - Only 6 Ingredients
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I've found a quick and delicious lunch solution for you that takes just a few minutes to prepare, contains 20g of protein, and has less than 500 kcal per serving.
There's a reason green peas are a superstar (alongside soy) as a plant-based protein source in various products.
The protein quality and the chemical score of peas are considered high, which indicates excellent absorption—making them perfect for athletes (but not just athletes!).
When we combine them with carbohydrates, as in this case with pasta, we get an exceptionally satisfying meal without an excessive caloric cost.
By choosing frozen petite peas rather than dried peas, we also gain a delicate, pleasant flavor that pairs beautifully with aromatic notes like garlic and thyme, ensuring an excellent, fast, and tasty lunch.
Wait, do frozen peas really contain protein?
Excellent question, I'm glad you asked!
Yes, frozen peas contain plenty of protein, but also a lot of water, which makes them heavier. To get a high amount of protein, you need to eat a good amount of peas.
So how does this recipe have so much protein? you ask.
Simple: during the cooking process, the liquid in the peas evaporates, and the mass of the peas reduces and coats the pasta.
A bit about the one-pot pea pasta recipe
As mentioned, I used frozen petite peas cooked in one pot along with olive oil, crushed garlic, and thyme.
You cannot use dried peas for this specific recipe.
While the sauce was liquid and hot, I poured simple shell pasta directly into the pot.
The pasta cooks inside the sauce and thickens it as it goes.
You can use any other pasta you like:
If you use whole wheat pasta or legume-based pasta, note that they may require a longer cooking time, so you might need to add another half cup of water.
Nutritional values per serving of pea pasta
One serving of one-pot pea pasta (out of 3) contains:
- 410 kcal
- 20g protein
- 45g carbohydrates
- 12.6g fat
10 things you didn't know about peas
One-Pot Pea Pasta
Ingredients
- 600 g frozen petite peas
- 250 g shell pasta
- 3 tbsp olive oil
- 3 cloves minced garlic
- sprig of thyme
- 3 tbsp nutritional yeast optional
- 4 cups water
- salt and pepper
Instructions
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Pour the olive oil into a deep pot.
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Crush the garlic and add it to the pot.
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Strip the thyme leaves and add them to the pot.
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Sauté everything for about 2-3 minutes over low heat, stirring occasionally.
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Add a little salt.
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Add the peas and mix well.
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Add the water and bring to a boil.
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Using an immersion blender, blend the peas with the water and bring to a boil once more.
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The sauce should be watery and smooth; if it's too thick, the pasta won't cook properly. If it is too thick, add another cup of water and bring back to a boil.
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Add the pasta and stir well so the shells don't stick to each other.
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Cover the pot and cook for about 8-10 minutes over low heat.
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Peek under the lid occasionally to ensure the liquid hasn't completely evaporated and the sauce isn't burning. If the liquid evaporates before the pasta softens, add half a cup of water and continue cooking until tender.
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When the pasta is soft and the sauce has thickened, add 2 tablespoons of nutritional yeast and mix well.
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Serve the pasta topped with a little extra nutritional yeast, coarse salt, freshly ground black pepper, and a drizzle of olive oil.
