Penne with Broccoli & Mushrooms in Cashew Sauce

Nutrition Info

Macronutrients

Calories

453

Time

30 Minutes

Information

Pasta is one of the less nutritionally-dense foods we might use in a plant-based diet so we make up for it with extra tastiness and powerhouse cashews and broccoli. Make this for guests and they won’t believe the cream is dairy-free!

Guidelines

If you are gluten intolerant, try to use a gluten-free pasta. If you can’t find any, we recommend 100% buckwheat soba noodles in that case. Of course, this dish also tastes great with brown rice!

The cashew sauce is best when the cashews have been soaked for an hour or two.

Use the highest quality whole-wheat penne available to you.

Ingredients

(Makes 1 portion. Check the Meal Plans to see how may portions you should make!)

 

  • 200g Whole-wheat Penne, cooked (about 90g (1 cup) uncooked)
  • 20g (1/8 cup) Cashew Nuts, soaked for 1 – 2 hours in 50ml water.
  • 2 medium cloves, Garlic, finely diced
  • 2 tbsp Vegetable Broth
  • 100g (2/3 cup) Broccoli, roughly chopped
  • 100g (2 x 2/3 cup) Mushrooms (Shiitake or Regular White Mushrooms), chopped
  • 1 tsp light Miso Paste
  • 150ml (2/3 cup) Water
  • Crushed Black Pepper to taste.

Preparation Method

First, cook the Penne.  Place in a pan of boiling water for around 15 – 20 minutes, until al dente (firm to bite, not soft). You only need to use enough water to cover the Penne completely, not too much. Drain and set aside.

In a blender (using the spice grinder attachment is best), blend the Cashew Nuts with the soaking water until completely smooth and creamy.

Place the Garlic and Vegetable Broth in a large pan or wok on a medium heat and cook until the garlic has softened.

Add the Broccoli, Mushrooms, Miso Paste and 150 ml of water. Stir until the Miso Paste is dissolved and simmer for 3 – 5  minutes or until the Mushrooms are soft and the water has reduced.

Add the Penne and Cashew sauce, stir and mix thoroughly.

Season with crushed Black Pepper.

This recipe is based on ‘Fettuccine with Broccoli & Cashew Sauce’ from The China Study Cookbook, by Leanne Campbell

 

Imperial weights and measures are approximations only. For best results use a small digital scale that can measure grams.

The nutrition labels, macronutrient images and calorie information are approximate guides only, the precise nutritional content of the meals is subject to change as the recipes are adjusted and improved.

Where recipes have been adjusted or inspired by third parties, credit is duly given. All ingredient information, photography and text is original and owned by Plant-Based Plan.

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