Vegan pasta is an ideal meal for people following a vegan diet or looking for a healthy and delicious dish. This recipe features natural and healthy ingredients such as colorful peppers and cherry tomatoes, which add a delicious and nutritious flavor. This pasta is a good source of vitamins like vitamin C from the peppers and tomatoes, and vitamin A from the tomatoes as well. Additionally, olive oil contributes to providing the body with fatty acids that are beneficial for heart health. Garlic also has antibacterial and antiviral properties, which enhance immunity and improve digestion. Whether you're a passionate vegan or simply looking for a meat-free food option, this recipe is sure to satisfy your cravings. Join us on a flavor journey and discover the joy of plant-based cooking with this simple and delicious vegan pasta recipe.
Ingredients:
- 50 grams of boiled pasta
- 1 colorful bell pepper
- 60 grams of cherry tomatoes
- 1 whole garlic clove
- Salt
- Olive oil
50 grams of cottage cheese
Ingredient Substitutes:
Olive oil: Can be substituted with coconut oil or avocado oil.
Cherry tomatoes: You can use regular tomatoes cut into small cubes or replace them with other vegetables such as zucchini or grated carrots.
Cottage cheese (if used): Can be replaced with plant-based cheese like mashed tofu or creamy cashew cheese to achieve a rich flavor and creamy texture suitable for vegans or those observing strict fasting.
Preparation Method:
- In any dish, add the bell pepper and cherry tomatoes.
- Sprinkle salt and add a spoonful of olive oil.
- Place the dish in the oven or air fryer at 190°C for 15 minutes.
- In a blender, add the ingredients with the cottage cheese and blend well.
- In a bowl of pasta, add the mixture and stir well.
Serving Method:
It is recommended to serve it on a flat plate, garnished with fresh basil leaves or a light sprinkle of ground black pepper.
You can also add slices of black olives to give the dish a distinctive flavor and a beautiful appearance.
Note: Vegan pasta is suitable for those following a vegan diet or looking to try a light and healthy meal. It is not suitable for those who are allergic to any of the ingredients in the recipe.
Health Benefits of Ingredients:
Boiled Pasta: A good source of carbohydrates that provide the body with the energy needed for daily activities. It also contains fiber, which promotes digestion and helps maintain a healthy digestive system.
Colorful Peppers: Contain vitamin C, which boosts the immune system and helps fight illnesses, as well as vitamin A, which improves eye health and contributes to healthy skin.
Cherry Tomatoes: Rich in lycopene, a powerful antioxidant that helps protect against chronic diseases like cancer and heart disease. They also contain vitamin C, which boosts immunity and supports skin health.
Garlic: Contains the compound allicin, which acts as an antibacterial and antifungal agent, contributing to heart health and blood pressure regulation. It also supports the immune system.
Olive Oil: Rich in healthy fatty acids such as omega-3 and omega-6, which help improve cardiovascular health. It also contains antioxidants that fight inflammation and enhance skin health.
Salt: Used in moderate amounts in this recipe to enhance flavor and help maintain the body's fluid balance. However, excessive consumption should be avoided to ensure heart and kidney health.
Frequently Asked Questions:
🔸 Is plant-based pasta suitable for fasting?
Yes, plant-based pasta is suitable for fasting if the cottage cheese is omitted or replaced with a plant-based alternative like tofu or creamy cashew cheese. It is free from meat and other animal products.
🔸 Can gluten-free pasta be used in this recipe?
Yes, definitely. You can use rice pasta, corn pasta, or any gluten-free type, making it suitable for people with wheat allergies or those following a gluten-free diet.
🔸 Can plant-based protein like tofu or chickpeas be added?
Absolutely. To enhance the nutritional value, you can add grilled tofu cubes or boiled chickpeas, making the dish more filling and rich in plant-based protein.
🔸 How many servings does this recipe make?
This recipe serves one person, and the quantities can easily be doubled depending on the number of people you want to serve.
🔸 Can the plant-based pasta be prepared in advance?
Yes, it can be prepared in advance and stored in the fridge for 2 to 3 days. It is recommended to reheat it before serving for the best taste and texture.
Nutritional Value and Calories:
Boiled Pasta (50 grams):
- Calories: About 75 kcal
- Protein: 2.5 grams
- Carbohydrates: 15 grams
- Fats: 0.5 grams
- Fiber: 1 gram
Colorful Bell Pepper (1 medium-sized):
- Calories: About 25 kcal
- Protein: 1 gram
- Carbohydrates: 6 grams
- Fats: 0.2 grams
- Fiber: 2 grams
- Vitamin C: 95% of daily requirement
Cherry Tomatoes (60 grams):
- Calories: About 12 kcal
- Protein: 0.5 grams
- Carbohydrates: 3 grams
- Fats: 0.1 grams
- Fiber: 1 gram
- Vitamin C: 15% of daily requirement
Garlic (1 clove):
- Calories: About 4 kcal
- Protein: 0.2 grams
- Carbohydrates: 1 gram
- Fats: 0.02 grams
- Fiber: 0.1 gram
- Contains allicin, which boosts immunity
Olive Oil (1 teaspoon):
- Calories: About 40 kcal
- Protein: 0 grams
- Carbohydrates: 0 grams
- Fats: 4.5 grams
- Fiber: 0 grams
- Rich in monounsaturated fatty acids
Salt (Small pinch):
- Calories: 0 kcal
- Protein: 0 grams
- Carbohydrates: 0 grams
- Fats: 0 grams
- Does not contain any important vitamins or minerals but helps balance fluids in the body.
Approximate Total Calories for the Meal:
- Total calories for the entire meal: About 156 kcal (may vary depending on exact quantities).
These values are approximate estimates and depend on exact quantities and brands used.
