This 7-ingredient Easy Pasta and Peas recipe is packed with plant-based protein and takes just 15 minutes to make. The pea pasta sauce is healthy, budget-friendly, and delicious. Plus, this recipe is easily customizable and uses pantry-friendly ingredients.
You will love this bright and refreshing green pea pasta sauce! It's slightly sweet and tangy with a hint of cheesy from the nutritional yeast. Make this healthy sauce a staple for adding protein and veggies to pasta. Plus, kids love this recipe, which is why it's the perfect weeknight dinner.
This was inspired by Pesto Pasta with Tofu on this site, as well as this Tofu Pasta Sauce.
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👩🏼🌾 Ingredients
This Easy Pasta and Peas recipe is very customizable. You can omit certain ingredients if you do not have them on hand, and substitute others.
- Green peas are not a vegetable but a small, edible legume and as such they belong to the same family as lentils, chickpeas, beans, and peanuts. Fresh peas are in season from about December through May, but the majority of peas we consume are frozen, making them an all-year staple. They are a decent source of plant-based protein and iron and are relatively low in calories. Plus, they are a good source of dietary fiber, which helps to promote healthy digestion and prevent constipation. The antioxidants and anti-inflammatory compounds found in green peas may help to reduce the risk of chronic diseases such as heart disease, diabetes, and certain types of cancer.
- Hemp seeds (or hearts) add 9.5 grams protein per 3 tablespoon serving. They are also rich in heart-healthy fats.
- White or mellow miso, also known as Shiro Miso, is a type of miso paste that is made from soybeans and rice koji. It is a light-colored and mild-tasting miso, compared to other types of miso which can be darker and have a stronger flavor. It is also considered to be a healthier option compared to other miso types as it is lower in salt. It's worth keeping around as a pantry staple as it is a versatile ingredient that can add depth of flavor to many different dishes.
- Nutritional yeast packs umami into this green pea pasta sauce, as well as vitamin B12, and additional protein. It is a vegan substitute for parmesan cheese.
See the recipe card for quantities.
🧅 Substitutions
- Shallots - substitute with white or yellow onion as needed
- Hemp seeds - use ¼ cup tahini or almond butter instead
- Fresh mint - optional
- Crushed red pepper - omit for non-spicy
- Nutritional yeast - optional
For more healthy pasta recipes, visit my Vegan Pasta Recipes page on this site.
📖 How to Make Easy Pasta and Peas
Step 1. Cook the shallots, garlic, and crushed red pepper until golden. Add the peas and continue cooking until heated through.
Step 2. Transfer about three-quarters of the pea mixture to a blender. Add lemon juice, mint, miso, hemp seeds, nutritional yeast, and water. Blend until smooth.
Step 3. Transfer the blended green sauce back to the skillet with the remaining peas and mix in the cooked pasta.
💡 Expert Tips
- For fresh green peas, add one tablespoon of water to the peas and cover the skillet. Steam for about 3 minutes, or until just tender.
- If you are substituting hemp seeds with almond butter or tahini, you may need to add more water for blending.
- Storage: Add the amount of sauce required for serving, and refrigerate any remaining pea pasta sauce in a separate airtight container for up to 5 days.
🙋🏽♀️ Recipe FAQs
Like many frozen fruits and vegetables, peas are picked and flash-frozen at the height of freshness, at a time when they have their highest nutritional value. Freezing the peas so soon after being picked ensures that their natural vitamins and minerals are retained. Unlike fresh peas, frozen peas are also reliably tender and sweet. Plus, you don't need to shell them.
For most recipes, there is no need to defrost frozen peas. You can cook them straight from frozen. Simply remove them from the freezer when you start prepping.
Yes! Make the green sauce, cook the pasta beforehand, and refrigerate them in separate airtight containers for up to 5 days. Mix and heat in a saucepan for serving.
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Pasta and Peas
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Ingredients
- 8 ounces pasta
- Generous drizzle of olive oil
- 3 large shallots thinly sliced
- 7 large cloves garlic sliced
- ½ teaspoon crushed red pepper or to taste
- 3 cups sweet green peas frozen or fresh
- 1 large lemon zest and juice, plus more as needed
- ½ cup fresh mint leaves optional
- ½ tablespoon mellow miso
- ¼ cup hemp seeds or tahini or almond butter
- 1 tablespoon nutritional yeast optional
- Salt and freshly ground black pepper to taste
Instructions
- Cook the pasta according to the directions on the packet until al dente. Reserve ¾ cup cooking water when draining.
- Cook aromatics: Heat the oil in a large skillet over medium-high heat. Add the shallots, garlic, and crushed red pepper and cook for about 4 minutes, or until golden.
- Cook the peas: Reduce the heat to medium-low and add the peas. Cook for about 3 minutes more or until the peas are heated through. (If using fresh peas, reduce the heat to low, add one tablespoon water, and cover to steam for 3 minutes or until tender.)
- Blend the sauce: Transfer about three quarters of the pea mixture to a blender. Add 1 ½ tablespoons lemon juice, mint, miso, hemp seeds, nutritional yeast, and 1 cup water. Blend until smooth.
- Combine: Return the sauce to the saucepan with the remaining peas and add the pasta. Cook over medium heat, stirring constantly. Gradually add some of the reserved pasta cooking water as needed until the desired consistency. Season with salt, pepper, and more lemon juice to taste. Garnish with lemon zest for serving.
Notes
- For fresh green peas, add one tablespoon water with the peas and cover the skillet. Steam for about 3 minutes, or until just tender.
- If you are substituting hemp seeds with almond butter or tahini, you may need to add more water for blending.
- Storage: Add the amount of sauce required for serving, and refrigerate any remaining pea pasta sauce in a separate airtight container for up to 5 days.
Nutrition
This information is provided as a courtesy and is an ESTIMATE only. Varying factors such as product types or brands purchased can change the nutritional information in any given recipe.
Neena Chandiramani says
Great green pea sauce to combine with pasta - nifty idea!
Nisha Melvani says
Creamy and healthy!
Amina Sirry says
I personally love a green pasta. The addition of peas is a great protein source, as are the hemp seeds. The miso gives it that slight umami taste that makes it all work,
Nisha Melvani says
Yes it's a great way to add protein. Enjoy!