Vegan Beet Pasta
Dec 10, 2024
Vegan Beet Pasta
Serves: 6-8 • Total Time: 20 to 50 minutes • FODMAP rating: high
This is a verified crowd-pleaser for everyone (omnivores included)! One of our favorite ways to get more plants in our diets is to find creative ways to use them. This pasta dish uses beets instead of traditional tomatoes for the base of the sauce. Beets are rich in nutrients that help with blood flow and pressure. If you are short on time, you can use canned sliced beets instead of raw beets. This meal would be complete with a side of greens.
Ingredients
1 ½ cups or 12 oz pasta of choice
1 cup cashews, raw
1 cup or 1 large or 2 small beets, peeled and diced or canned
2 tablespoons nutritional yeast
1 ½ tablespoons lemon juice
1 teaspoon minced garlic
1 teaspoon salt
½ teaspoon pepper
¼ cup vegetable broth
½ cup reserved pasta water
Instructions
1.Soak cashews for 2 hours or place in hot water for 30 minutes or boiling water for 10 minutes. Drain, rinse and set aside.
2. Preheat the oven to 400℉ and prepare a baking sheet, set aside.
3. Wash, peel and dice beets, if using fresh ones, otherwise skip this step. Season with salt and pepper and place on a sheet pan and roast for 35 minutes.
4. While beets are roasting, cook pasta according to the package instructions.
5. In a blender, combine the rest of the ingredients except the pasta water. Add reserved pasta water to mixture to thin the sauce as needed
6. Serve the sauce over pasta with a side salad or roll.
*Don’t forget to preload on vegetables before you eat!
*Gluten-Free: Choose a gluten-free grain pasta such as legume-based or has corn and rice
*Nut-Free: Use sunflower seeds, which can be soaked as well or use tahini
*FODMAP Swaps: Start with canned beets and stick with portions of ½ cup or less and increase as tolerated, roasting beets from raw may have slightly higher FODMAPs so start with ¼ cup portion of sauce and increase as tolerated; more than ¼ cup cashews can cause issues, swap out for tahini or sunflower seeds as needed otherwise stick to portion sizes; garlic is typically high but 1 teaspoon for 6 to 8 servings shouldn’t cause issues, keeping in mind vegetable broth also has garlic and onion in it
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