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Healthy family recipe: Pea Pesto Pasta
Prep time:10 mins- Cook time:10 mins
Servings:4
We’re serving up a deliciously healthy family recipe that keeps you fuller for longer, and is prepared from scratch in less than 10 minutes from whole ingredients. Pesto pasta is a popular go-to for an easy lunch or dinner after a busy day. It’s quick to throw together and is sure to satisfy the whole family. That said, pesto from a jar can contain unsavoury preservatives, and white pasta can spike blood sugars leaving you hungry shortly after.
Classic pesto is made using pine nuts, but for this one we’ve switched it out for creamy cashew nuts instead. Cashews are higher in magnesium, zinc and iron than pine nuts, which are beneficial for your immune, bone and heart health. They also offer slightly more protein, which helps this simple healthy family recipe reach 22g of protein per portion. The punchy parmesan and crumbled feta topping also boost the protein content, and so does, perhaps unexpectedly, the peas: in fact, did you know one cup of peas contains more protein than an egg?
The greens in this pasta dish contribute to the rich nutritional profile of this healthy family recipe. Basil is a staple flavour in a pesto and contains powerful antioxidants, as well as vitamins A, C and K which support bone health, reproductive health and more. Adding spiralised courgette (or zucchini) is a great way to bulk out a pasta dish with added fibre and, as courgettes are low in calories but have a high water content, they’re ideal for aiding in a weight loss journey. For children, we recommend adding more pasta as required.
For more delicious, healthy family recipes like this one, head to The Fast 800 Programme.
Ingredients
- 40g basil, leaves picked
- 40g Parmesan, roughly chopped
- 40g cashew nuts or blanched almonds
- 140g frozen peas, defrosted
- 4 tbsp olive oil
- 160g wholemeal or pulse pasta (add more or less as required based on age and appetite of children)
- 2 courgettes (zucchini), spiralised
- 200g feta, crumbled
Instructions
- Blend the basil, parmesan, cashews, peas, and oil with a splash of water. A stick blender, regular blender, food processor, or pestle and mortar all work well. Taste and season with salt and pepper to your liking.
- Cook the pasta according to package instructions. Add the courgette to the pot for the last minute.
- Drain, then toss the pea pesto through the pasta. Top with the feta, and enjoy!
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Notes
- For a more traditional zing, add fresh garlic to the pesto.
- Serve with a crunchy green salad or extra steamed low calorie non-starchy vegetables if desired.
- Some brands of cheese (including parmesan/feta) may contain rennet so are not strictly vegetarian. Check the product you buy uses vegetarian ingredients. Brands vary, it is always important to read labels first.