A light, refreshing plant based take on traditional Pasta Primavera using organic whole wheat orzo and fresh spring veggies in a lemon cashew cream sauce. This one pot meal is sure to please!
Orzo Pasta Primavera: A Plant Based Take
I love pasta. I love fresh spring veggies. I love a good creamy sauce. For years I have been indulging in delicious pasta recipes that left me feeling heavy and sluggish. A far cry from the “light and fresh” feeling you think you will get after eating a meal like this. I used to think of all of the fresh veggies and think….”Yes! Health! Vitality!” Only to feel bogged down from all the cream, butter, and cheese found in this traditional type dish.
Enter the plant based lifestyle. THIS was the key to enjoying these same healthy ingredients in a light and refreshing way! Instead of heavy cream, let’s swap that for some ground whole raw cashews. This can be a lemon based sauce that still tastes every bit as creamy and delicious, but without all of the animal fat and unnatural additives. Let’s flavor this with some fresh herbs and seasonings to accentuate the delicious flavor of the vegetables and tomatoes rather than masking them with an over the top amount of butter and cheese. THIS is the way to feel healthy and strong. THIS is why I love plant based eating. So let’s talk a little more about these fresh ingredients.
What Is In Orzo Pasta Primavera?
The ingredients make the dish. The ingredients determine the health and strength of your body. Let’s highlight some of this dishes major health contributors!
Organic Whole Wheat Orzo:
Orzo is a small rice sized pasta that is delicious in a variety of pasta dishes and pasta salads. Organic whole wheat pasta offers several potential benefits:
- Nutritional value: Whole wheat pasta is made from the entire wheat grain, which means it retains more nutrients than refined pasta. Whole wheat pasta is a good source of fiber, protein, B vitamins, and minerals like iron, magnesium, and zinc.
- Digestive health: The fiber in whole wheat pasta can aid in digestion and help regulate bowel movements. It can also help keep you feeling fuller for longer periods of time, which may help with weight management.
- Reduced risk of chronic diseases: Research has shown that consuming whole grains, like whole wheat pasta, may reduce the risk of chronic diseases such as heart disease, type 2 diabetes, and certain cancers.
- Organic farming practices: Choosing organic whole wheat pasta means supporting environmentally-friendly farming practices that avoid the use of synthetic pesticides, fertilizers, and GMOs, which can have negative impacts on soil health and biodiversity.
Asparagus
Asparagus is a nutritious vegetable that may offer several potential health benefits, including improved digestive health, reduced inflammation, and improved cognitive function. Choose smaller tender asparagus with stalks that are green and not woody.
Peas
Green peas are low in calories but high in important nutrients, such as fiber, protein, vitamins A, C, and K, folate, and minerals like iron and potassium. I used frozen peas in this recipe. Frozen veggies are usually picked at the peak of freshness and then flash frozen for optimal nutritional value.
Basil
Use fresh basil in this recipe if you can. If you don’t have fresh, you can substitute with 1 Tablespoon of dried basil. Basil is an herb but even a small amount offers some great bodily benefits such as:
- Potential anti-bacterial and anti-viral properties: Basil contains essential oils, such as eugenol, that may have anti-bacterial and anti-viral properties. This may help protect against bacterial and viral infections.
- Improved mental health: Basil contains compounds, such as linalool and eugenol, that may help reduce stress and improve mental health.
Broccoli
Again, I used frozen broccoli in this recipe that I steamed in the microwave to save time. You can sub with freshly steamed broccoli as well. Broccoli is one of the most nutritious veggies! It is a cruciferous vegetable which means that it has some powerful anti-cancer benefits. Broccoli also contains sulforaphane, which has been shown to have potential anti-cancer properties. It may help reduce the risk of certain types of cancer, such as breast, prostate, and colon cancer.
Broccoli is a good source of calcium, which is important for bone health. It also contains vitamin K, which is essential for bone formation and may help reduce the risk of fractures.
Cherry Tomatoes
If the season allows, get these fresh out of your garden! They are so so good that way and add so much to this dish. Cherry tomatoes are a small flavorful variety of tomato that add nutritional benefits as well. The lycopene in cherry tomatoes may help reduce the risk of cardiovascular disease by improving cholesterol levels and reducing oxidative stress.
Indulgent Ingredients In This Recipe
I did add small amounts of what I would consider more “indulgent” ingredients that may offer no health benefit. I did this as a sort of “spoonful of sugar” that helps all this good medicine go down. Unless you have some strict health restrictions, you should be ok to do this. Here is what they are with some possible swaps.
Vegan Butter
I like using an olive oil based vegan butter, however these usually contain some form of seed oil as well. For this reason, I only used 2 Tbsp in the whole recipe to add a little flavor. Feel free to swap this out for some extra virgin olive oil, or simply leave it out all together and “dry fry” your veggies for a healthier lower fat alternative.
Vegan Parmesan Cheese
Again, a small amount goes a long way. Only use 1/2 cup for the whole dish. I like the Follow Your Heart Brand found HERE. If you are oil free you may want to skip this ingredient. The meal still tastes delicious if you leave this out.
Orzo Pasta Primavera
Equipment
- medium pan
- high speed blender
- spatula
- knife
- cutting board
Ingredients
- ½ cup cashews
- ½ cup water
- 3 Tbsp lemon juice
- 3 Tbsp nutritional yeast
- 8oz organic whole wheat orzo pasta
- 2 Tbsp vegan butter
- 1 shallot minced
- 4 garlic cloves minced
- 1 16 oz pkg frozen broccoli florets (microwave steam pack)
- 10 asparagus spears trimmed and cut into 1 inch pieces
- 1½ cups cherry tomatoes halved and quartered
- 1 cup frozen peas
- ½ cup vegan parmesan cheese (optional)
- ⅓ cup fresh basil
- 1 teaspoon salt
- ½ teaspoon black pepper
Instructions
- Place 1/2 cup cashews in 1/2 cup HOT water and allow to soak for 10 minutes. Add the lemon juice and nutritional yeast and blend until very smooth.
- Cook orzo according to package directions. Add a teaspoon of oil to prevent sticking.
- Meanwhile, heat butter in a medium pan. Add onions and asparagus and cook for 3-4 minutes or until onions are soft. Add garlic and cook 1 minute more.
- Steam broccoli in microwave. Add broccoli to the pan along with cherry tomatoes, frozen peas, and cashew cream sauce. Stir together and cook for about 1-2 minutes to heat through.
- Add the cooked orzo, cheese, basil, salt, and pepper. Stir until well combined.
- Garnish with more fresh basil and serve immediately.
Nutrition
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