This is a traditional pasta meal with various enhancements to make it a healthier version for those following a vegan or vegetarian diet, or anyone interested in a high energy plant-based meal. It provides healthy carbohydrates, fats and protein, as well as many different micronutrients. It is naturally low in sodium, and high in fiber.

TYPE: Lunch, Dinner
PREP TIME: < 15 mins (+time if making your own pasta and/or pesto)
SERVINGS: not set, make according to personal needs

  • Vegan or Vegetarian (depending on ingredient choice)
  • Wheat and Gluten-free (if using brown rice pasta)
  • Soy-free
  • Corn-free
  • Peanut-free
  • Nut-free (depending on topping choice)
  • Oil-free
  • Refined Sugar-free

Goodies Needed*


  • Whole Wheat Pasta (organic - store bought or home made) OR Brown Rice Pasta (for a wheat/gluten free option)
  • Basil Pesto (store bought or home made vegan recipe)
  • Tomatoes (organic)
  • Green Beans (organic)
  • Garlic (organic)
  • Green Leaf Lettuce (organic)


  • Topping: Almond Meal (organic) OR Nutritional Yeast (organic)
  • Black Pepper (organic)
  • Sea Salt (unrefined)


  • Pot, medium or large
  • Skillet/pan or Wok
  • Salad Spinner (optional)
  • Cutting Board

Preparation Steps

  1. If making your own pasta and/or pesto begin with those steps.
  • If using store-bought pasta, cook the pasta as per package instructions (takes 5-10 minutes in boiling water depending on pasta type).
  1. Wash a desired amount of green beans, trim the ends, cut in half if desired or keep whole, and set aside.
  2. Heat a thin layer of water in your pan, on low-medium heat with cover on.
  3. Peel 1 to 2 cloves of garlic, mince and add to the pan.
  4. Add your beans to the pan and cook covered for up to 10 minutes, until beans reach desired tenderness.
  5. Wash tomato(es), cut into wedges and place on meal plate(s).
  6. Wash lettuce, remove excess water with salad spinner, and add a few leaves to each meal plate.
  7. Once pasta is done, drain the water, rinse well, and place back in the pot. Stir into it your pesto.
  8. Place desired amounts of pasta and green beans onto meal plate(s).
  9. Optionally sprinkle the meal with your choice of topping (almond meal or nutritional yeast). Enjoy!

Meal Nutritional Benefits

Whole Wheat Pasta:

  • offers healthy source of complex carbohydrates, which help to regulate healthy blood-sugar levels
  • good source of (in descending order): manganese, fiber, tryptophan and magnesium
  • helps to maintain a healthy weight, reduces risk of metabolic syndrome, lowers risk of diabetes type 2, helps prevent gallstones
  • enhances intestinal health by keeping you regular, protects against breast cancer, helps prevent childhood asthma, enhances cardiovascular health and contains an excellent dose of phytochemicals to promote overall health
  • for more information, visit the whole wheat detailed overview from World’s Healthiest Foods

Basil (Pesto):

  • acts as a great substitute for the traditional tomato sauce
  • good source of (in descending order): vitamin K, iron, calcium, vitamin A, fiber, manganese, magnesium, vitamin C and potassium
  • offers DNA protection, antibacterial properties, linked to anti-inflammatory properties and helps promote cardiovascular health
  • for more information, visit the basil detailed overview from World’s Healthiest Foods


  • Excellent source of lycopene – an antioxidant found to decrease many cancers as well as heart disease
  • good source of (in descending order): vitamin C, vitamin A, vitamin K, molybdenum, potassium, manganese, fiber, chromium, vitamin B1, vitamin B6 and folate
  • aside from preventing a list of cancers, especially of the prostate, they also enhance prostate health, colon health and pancreatic health
  • for more information, visit the tomatoes detailed overview from World’s Healthiest Foods

Green Beans:

  • Low in calories but abundant in nutrients including antioxidants
  • good source of (in descending order): vitamin K, vitamin C, manganese, vitamin A, fiber, potassium, folate, tryptophan, iron, magnesium, vitamin B2, copper, vitamin B1, calcium, phosphorus, protein, omega 3 fatty acids and vitamin B3
  • help build strong bones, offer cardiovascular protection, promotes colon health, have anti-inflammatory properties, increase energy production and enhance the immune system
  • for more information, visit the green beans detailed overview from World’s Healthiest Foods

Nutritional Yeast:

  • has a nutty, slightly sweet, cheese-like flavor
  • is rich in protein (a complete protein), fiber, B vitamins, especially B2 (riboflavin), folate and B12 (but it depends on the brand)
  • Approx. 2 tablespoons contains: 50 calories, 8 grams of protein, 5 mg of sodium, 5 carbohydrates, 4 grams of fiber and less than 1 gram of fat
  • For more information on nutritional yeast see the Herbal Pharmacist

Black Pepper:

  • adds a great taste to the soup
  • good source of: manganese, vitamin K, iron and fiber
  • helps prevent the formation of intestinal gas, increases the absorption of nutrients from foods, and enhances overall good digestive health
  • contains antibacterial and antioxidant properties
  • for more information, visit the black pepper detailed overview from World’s Healthiest Foods

Unrefined Sea Salt:

  • Naturally occurring complex of sodium chloride, which includes major minerals such as calcium and magnesium and a complete complement of essential trace minerals
  • Alkalizing to maintain proper acid/alkaline body balance
  • Has helped to promote optimal health in civilizations for centuries

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