Vegan Green Pasta, or How to Hide Broccoli

Not everyone knows this about me, but I'm a pasta fanatic.

Seriously, a big bowl of pasta is one of my favorite things to dig into at lunch.

Maybe it's because my mom was born in Italy. Maybe it's my years as an endurance athlete. Whatever the reason, I've always been drawn to generous bowls of pasta with all kinds of delicious sauces.

And yet, somehow, there aren't many pasta recipes on the blog. Time to fix that.

A Little About Vegan Pasta and Whole-Wheat Pasta

Fresh pasta usually contains eggs, so it isn't vegan. Most dried pasta, on the other hand, is egg-free and vegan.

I prefer whole-wheat pasta simply because it has more protein and fiber, which makes it more filling. But regular pasta can absolutely fit into a healthy diet.

If your kid insists on it, or it's just what you're craving, go for it.

Now, about the sauce. (Here's where it hurts.)

The sauce can be a pasta dish's Achilles' heel, packing in a staggering amount of calories and fat.

Before I went vegan, I loved making pasta with pesto cream sauce. Looking back, I'd estimate that a serving clocked in at 1,000 calories or more.

This vegan version tastes a lot like that pesto cream sauce, but uses lower-calorie, plant-based ingredients that still bring plenty of protein and calcium. Pretty good deal, right?

Now for the best part of this post.

I managed to sneak broccoli into the sauce using riced broccoli from Sunfrost (an Israeli frozen-food brand), blended thoroughly with lots of basil, silken tofu, and olive oil.

Trust me, no kid will suspect they're eating broccoli. I'm willing to bet on it.

I tested this recipe on one especially sweet kid who hates broccoli. He devoured it and asked for seconds. What do you think? Should I tell him?

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When should you eat this?

A serving makes a satisfying, nutritious lunch. It's also a great dinner before a morning endurance workout—or whenever you feel like making dinner a little special.

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Nutrition information courtesy of Noam Bechar (an Israeli fitness trainer and nutritionist):

One 300 g (10.6 oz) serving of pasta contains:

420 calories

20 g protein

45 g carbohydrates

16 g fat (including 2 g saturated fat)

10 g fiber.
Using a teaspoon of olive oil instead of a tablespoon saves 50 calories per serving. Totally optional.

Looking for another recipe with basil? Try these oven-baked tofu patties.

Vegan Green Pasta

Prep Time 5 minutes

Cook Time 20 minutes

Total Time 25 minutes

Yield 2 servings

Ingredients

• 200 g (7 oz) whole-wheat pasta weighed after cooking
• 200 g (7 oz) silken tofu
• 40 g (1.4 oz) fresh basil 1 cup
• 200 g (7 oz) riced broccoli Sunfrost brand
• 4 cherry tomatoes
• 2 tablespoons olive oil
• 2 cloves garlic

Instructions

1. Start with the sauce.
2. Place the riced broccoli in a strainer and thaw under lukewarm running water.
3. Add all the sauce ingredients, except the cherry tomatoes, to a high-powered blender. Blend thoroughly until smooth and fragrant.
   
4. Cook the pasta according to the package directions.
5. Transfer the pasta to a deep bowl and toss with the sauce.
6. Top with the cut cherry tomatoes and serve.

A Few Notes

For an extra-cheesy flavor, add a tablespoon of nutritional yeast. Or sprinkle a little ground almond over the top, Parmesan-style.