Characteristics

This is a filling, high-energy meal that is full of rich flavors and nutrients thanks to the goodness of being a fully plant-based meal. It provides healthy carbohydrates, healthy fats, and healthy plant proteins, as well as an abundance of vitamins and minerals. It is naturally low in sodium, high in fiber, and cholesterol free. The creamy and strong flavor of the “cheese-like” sauce can makes this pasta meal a regular household favorite.

TYPE: Lunch, Dinner
PREP TIME: < 15 mins + cashew soaking time SERVINGS: not set, make according to personal needs

  • Vegan / Plant-based
  • Wheat-free
  • Gluten-free
  • Soy-free
  • Corn-free
  • Peanut-free
  • Oil-free
  • Refined Sugar-free

Goodies Needed*

INGREDIENTS:

Cheese-like Sauce (for about 2 to 4 servings):

TOOLS:

Preparation Steps

  1. A few hours before or the night before you wish to make this meal, soak the cashews in a bowl of water. Cashews should be soaked for a minimum of 2 hours until they are plump and have nearly doubled in size. Drain the water and rinse the cashews when you are ready to use them to make the sauce.
  2. Cook the pasta according to the instructions on the package, typically 7 to 10 minutes in boiling water.
  3. While the pasta is cooking, prepare the cheese-like sauce. Place all of the sauce ingredients into your blender, and blend until smooth and creamy. You can make a thick sauce by using less water or a runnier sauce by using more water.
  4. Wash and chop up the green onions (or herbs).
  5. Once the pasta cooks, drain the water, and rinse the pasta with water to prevent it from sticking together.
  6. You can stir in the sauce into the pasta pot directly, if you made a quantity of pasta for 2 to 4 servings to match the quantity of the sauce. Otherwise, place a desired amount of pasta onto a plate and drizzle a desired amount of sauce over it.
  7. Top your cheesy pasta with the green onions and sesame seeds. Enjoy!

Tips

  • The cheese-like sauce will have a perfectly smooth consistency if you have a Vitamix blender or even a NutriBullet Pro. If you have a regular blender, depending on its capability, you will likely have small chunks of nuts or garlic in your sauce and it won’t be as smooth and creamy as it could be.

Meal Nutritional Benefits

Brown Rice

  • provides healthy carbohydrates, fiber, protein, and is naturally low in fat
  • provides phytonutrients, antioxidants, and anti-inflammatory benefits
  • provides vitamins, especially most B vitamins, including choline and folate
  • provides minerals, especially phosphorus, potassium, magnesium, calcium, manganese, zinc, iron, and selenium
  • supports optimal health, weight, healing, and prevention
  • supports healthy blood pressure, blood sugar, and cholesterol levels
  • protects against cardiovascular disease, cancer, diabetes type 2, and other diseases

Nutritional Yeast

  • great source of highly-digestible protein and nutrients
  • provide vitamins, especially B vitamins, including vitamin B12
  • provide minerals, especially molybdenum, iron, selenium, zinc, phosphorus and manganese
  • supports optimal health, weight, healing, and prevention
  • for more info, see the nutritional yeast overview on Best Natural Foods
  • Tips: Choose a reputable brand of nutritional yeast, as vitamin and mineral amounts will vary widely and some can contain GMO contamination. Note, not all brands contain vitamin B12, so choose a dependable source. Sari Nutritional Yeast is all-natural and non-fortified.

Onions

  • provide anti-inflammatory, antibacterial, and antiviral properties
  • provide lots of phytonutrients and antioxidants
  • provide vitamins, especially vitamin C and some B vitamins, including biotin and folate
  • provide minerals, especially copper, manganese, and phosphorus
  • support optimal health, weight, healing, and prevention
  • support immune health and iron metabolism
  • protect against cancer, cardiovascular disease, and diabetes
  • support healthy blood pressure, blood sugar, and cholesterol levels

Lemons

  • provide alkalizing, cleansing, detoxifying, anti-inflammatory, and anti-microbial benefits
  • provide lots of phytonutrients and antioxidants
  • provide some vitamins and minerals, most specifically vitamin C
  • support optimal health, weight, healing, and prevention
  • support healthy blood pressure, blood sugar, cholesterol levels, and liver function
  • protect against cardiovascular disease, cancer, diabetes, infections, and other diseases

Cashews

  • provide healthy fats, protein, some carbohydrates, and fiber
  • provide phytonutrients, antioxidants, and anti-inflammatory benefits
  • provide vitamins, especially vitamin K and some of the B vitamins
  • provide minerals, especially potassium, phosphorus, magnesium, calcium, iron, zinc, and selenium
  • support optimal health, weight, healing, and prevention
  • support healthy blood pressure, blood sugar, and cholesterol levels
  • protect against cardiovascular disease, cancer, diabetes type 2, and other diseases

Sesame Seeds / Tahini

  • provide healthy fats, protein, some carbohydrates, and fiber
  • provide phytonutrients, antioxidants, and anti-inflammatory benefits
  • provide vitamins, especially vitamin A and most B vitamins, including folate
  • provide minerals, especially calcium, phosphorus, potassium, magnesium, iron, zinc, copper, and selenium
  • support optimal health, weight, healing, and prevention
  • support healthy blood pressure, blood sugar, and cholesterol levels
  • protect against cardiovascular disease, cancer, diabetes type 2, osteoporosis, and other diseases

Black Pepper

  • not a significant source of calories or macronutrients (carbs, fats, protein)
  • provides phytonutrients and antioxidants
  • provides anti-inflammatory, antibacterial, and antiviral properties
  • provides vitamins, including vitamin A, C, and K
  • provides minerals, including potassium, calcium, magnesium, phosphorus, and iron
  • supports optimal health, weight, healing, and prevention
  • supports digestive health; helps prevent bloating and gas
  • supports healthy blood pressure, blood sugar, and cholesterol levels
  • protects against cardiovascular disease, cancer, diabetes type 2, and other diseases

Cayenne Chili Pepper

  • not a significant source of calories or macronutrients
  • provide lots of phytonutrients, antioxidants, anti-inflammatory, antimicrobial, and analgesic properties
  • provides vitamins, especially rich in vitamin A, C, K, and some B vitamins, including folate
  • provides minerals, especially potassium, phosphorus, magnesium, and calcium
  • supports optimal health, weight, healing, and prevention
  • supports healthy blood pressure, blood sugar, and cholesterol levels
  • protects against cardiovascular disease, cancer, diabetes type 2, infections, and other diseases

Unrefined Salt

  • unrefined sea salt unrefined Himalayan salt
  • naturally alkalizing
  • a source of over 80 essential and trace minerals
  • supports optimal blood pressure, heart and nervous system health
  • supports optimal health, weight, healing, and prevention
  • Health Tip: avoid all forms of refined, white salt and processed foods made with it

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