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High-protein vegan pasta with cherry tomatoes, fresh herbs, and dairy-free parmesan served in a white bowl.

Creamy Plant-Based Vegan Pasta – Quick, High-Protein, Dairy-Free Dinner Recipe

Samantha
This creamy plant-based vegan pasta is a comforting, dairy-free dinner that’s packed with flavor, protein, and fiber. Made with a cashew-based sauce and tossed with your favorite veggies, it’s a satisfying meal that comes together in under 30 minutes. Perfect for weeknights, meal prep, or anyone looking to enjoy a quick and healthy plant-powered dish.
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Prep Time 15 minutes
Cook Time 15 minutes
Total Time 30 minutes
Course Lunch, Meal Prep
Cuisine Mediterranean-Inspired, Plant-Based
Servings 4 servings
Calories 410 kcal

Ingredients
  

Pasta

  • 12 oz whole grain or chickpea pasta

Cashew Cream Base

  • 1 cup raw cashews soaked
  • ½ cup water
  • 2 tbsp lemon juice
  • 3 tbsp nutritional yeast
  • 2 garlic cloves
  • Salt and black pepper to taste

Veggies

  • 1 tbsp olive oil optional
  • 1 red bell pepper diced
  • 1 zucchini chopped
  • 1 cup spinach or kale
  • ½ red onion thinly sliced

Extras (Optional)

  • Crushed red pepper flakes
  • Fresh basil or parsley for garnish
  • Vegan parmesan or hemp seeds

Instructions
 

  • Soak the Cashews: Cover cashews with hot water and let sit for 10–15 minutes while you prep the veggies and boil pasta.
  • Cook the Pasta: Boil according to package instructions. Reserve 1/2 cup of pasta water before draining.
  • Sauté the Veggies: In a large skillet, heat olive oil (or water for oil-free) and cook bell pepper, onion, and zucchini until tender. Add greens and cook until wilted.
  • Blend the Sauce: Drain cashews and blend with water, lemon juice, garlic, nutritional yeast, salt, and pepper until smooth.
  • Toss It All Together: Combine cooked pasta, sautéed veggies, and cashew cream. Add a splash of pasta water to loosen sauce if needed.
  • Garnish & Serve: Top with herbs, vegan cheese, or red pepper flakes.

Notes

Secret Tips for the Perfect Creamy Plant-Based Vegan Pasta

1. Pick the right pasta: Choose a high-protein pasta like lentil, chickpea, or quinoa pasta to boost nutrition and keep your dairy-free dinner satisfying. This also adds a hearty bite that pairs perfectly with a creamy vegan sauce.
2. Blend for ultra-smooth creaminess: For the silkiest texture, blend your plant-based sauce on high speed until completely smooth. Using soaked cashews, silken tofu, or blended white beans will create that luscious, creamy pasta base without dairy.
3. Season in layers: Season your vegetables while sautéing, your sauce while blending, and your pasta after cooking. Layering flavor makes the plant-based ingredients shine and prevents a bland vegan pasta dish.
4. Save some pasta water: Before draining, set aside at least a cup of starchy cooking water. Adding it back when mixing the pasta and sauce helps bind everything together into a restaurant-quality creamy vegan pasta.
5. Finish with freshness: Top with fresh herbs, a squeeze of lemon juice, or a sprinkle of nutritional yeast before serving. This brightens up the flavors and gives your high-protein vegan dinner that final gourmet touch.
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