Looking for a new pasta sauce idea? Creating a puree with any vegetable can act as a sauce and as a great way to get in more nutrients with a pasta dish. Broccoli, carrot and squash purees are great with pasta. So why not edamame? Because this sauce is a little thick, you can use it as a spread for wraps or as a dip for chips; it’s similar to hummus. I like how the thick consistency allows each piece of pasta to be completely coated with sauce.
Bowtie Pasta with Edamame Puree
2 cups frozen, shelled edamame
2 cups vegetable stock
1 handful basil
1/4 cup walnuts
1/2 cup onion, chopped
3 garlic cloves, minced
1/4 cup parmesan, grated
Salt and pepper to taste
For the Pasta
1 box bowtie pasta, cooked and drained
2 cups spinach
1.5 cups cherry tomatoes, halved
-Bring stock to a light boil and add edamame, onion, garlic, basil and walnuts. Cook for about 5-7 minutes, until soft.
-Add cheese and puree (I used an immersion blender, but a regular blender works as well) until smooth. It may get a little thick – if so, add some water or milk to thin it out to your liking.
-Add sauce to drained pasta and toss with tomatoes and spinach.
Nutrition per 1 cup serving (without chicken)
Calories: 275 Total Fat: 4g Carbohydrates: 50g Fiber: 4g Protein: 13g
This dish is packed with vitamin A, Iron, Folate and many essential minerals.
Chicken is also a great addition if you feel you need more protein. Without the chicken, this dish has 13 grams of protein. 3 oz of chicken has close to 20g, so adding it to this dish will you give you about 33g.