Creamy Avocado Edamame Pasta

Updated: Jun 7



Pasta is one of my favorite comfort foods. Not only is it filling and delicious, but it’s also incredibly versatile!

Whenever I make avocado pasta, I love to incorporate wholesome ingredients and make my own avocado pasta sauce. That way, I can indulge in a comforting meal while infusing my body with all the protein and nutrients I need.

This vegan avocado edamame pasta is indulgent, creamy, and so tasty! It’s packed with protein, herbs, and healthy fats, which makes it a filling and wholesome meal. The garlicky cilantro pasta sauce adds creaminess and a unique fresh taste that makes this dish irresistible!

Pasta is my go-to weekend lunch, especially when I need an extra boost of energy. For this edamame pasta, you only need 5 main ingredients and 15 minutes. What’s more, there’s no chopping involved!

Details:


Yield: 3 servings

Prep time: 2 min

Cooking time: 13 min

Total time: 15 min


Ingredients:


⅓ lb whole wheat linguine

¾ cup shredded carrots

1 cup edamame

Garnish: lime zest and cilantro leaves


Cilantro/avocado pasta sauce:


1 small cilantro bunch

1 avocado

2 cloves of garlic

1 lime

2 tbsp olive oil

Salt and pepper to taste


Directions:


  1. In a pot, bring water to a boil and add the pasta.

  2. While the pasta is cooking, add the cilantro, avocado, garlic, lime juice, olive oil, salt, and pepper to a blender. Add a splash of water to help it blend until smooth. Set aside.

  3. After about 8 minutes, add the edamame and shredded carrots to the pot of pasta. Cook for another 5 minutes.

  4. Once the pasta is al dente, drain and return it to the pot.

  5. Add the pasta sauce to the pot and stir. That’s it! The pasta is ready to be served.

  6. Garnish with a few cilantro leaves and lime zest. Serve with a side of salad.


Notes:


  • This recipe is meant to be served and enjoyed immediately. The avocado sauce may become brown if stored for too long. A day or two should be fine.

  • Use any type of pasta you’d like. The whole wheat variety is healthier than the regular kind.

  • If you don’t like cilantro, replace it with a cup of basil leaves.


Approximate cost:


$5.50. This takes into account the measurements listed in the ingredients section and for the main ingredients only. It does not include seasoning.

Nutrition:


*Edamame contains around 12% protein, which is a decent amount for plant food. It is also a quality protein source, providing all the essential amino acids. It is low in carbs and suitable for people with type 2 diabetes, as well as those who follow a low-carb diet. It’s also rich in several vitamins and minerals, especially vitamin K and folate.


*Avocados are loaded with healthy fats, fiber, and nutrients. They’re very high in potassium (even more than bananas), which supports healthy blood pressure levels.

Avocados and avocado oil are high in monounsaturated oleic acid, a heart-healthy fatty acid believed to be one of the main reasons for the benefits of olive oil. Numerous studies have shown that eating avocado can improve heart disease risk factors, as well as blood triglycerides.


*Cilantro offers a substantial amount of vitamin K, among a few other nutrients. When you spice a dish with 1/4 cup of cilantro, you add 12.4 mcg of vitamin K to it, an essential nutrient for blood coagulation. Your body stores vitamin K in fatty tissue for times of need.

Along with calcium and other nutrients, vitamin K also promotes healthy bones.

In 2001, the Food and Nutrition Board of the Institute of Medicine established that adult males need 120 mcg of vitamin K daily, and females require 90 mcg.


*Whole-grain pasta is typically high in fiber, manganese, selenium, copper, and phosphorus, while refined, enriched pasta tends to be higher in iron and B vitamins. Whole-grain pasta is also lower in calories and higher in fiber and certain micronutrients than refined pasta.


Did you try this healthy and delicious avocado pasta recipe? Let me know in the comments below and/or tag your creation on Instagram #everyhealthybite



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