Here’s a creamy, comforting pasta that’s secretly packed with nutrition. Mashed green peas and broccoli come together to form a velvety, high-fibre sauce brightened with parsley and nutmeg. Each serving keeps you full longer—with over 15 grams of fibre and a hearty dose of plant-based protein.

Ingredients:​

• 2 tbsp extra virgin olive oil
• 2 garlic cloves, crushed
• ½ tsp nutmeg
• 320 g green peas
• 300 g broccoli florets
• 4 tbsp fresh parsley, chopped
• 320 g whole wheat penne pasta
• 4 tbsp nutritional yeast (optional, for added creaminess and B12 boost)

Directions:​

1. Infuse the oil: Warm olive oil in a skillet, then sauté garlic and nutmeg for about 1 minute until fragrant.
2. Cook the veggies: Add peas, broccoli, and parsley with a splash of water. Cover and cook for 10 minutes, until soft. Season with salt and pepper.
3. Boil pasta: In a separate pot, cook penne in salted water for 6–8 minutes, until al dente. Drain and reserve ¼ cup of the cooking water.
4. Blend the sauce: Transfer two-thirds of the vegetables to a food processor. Add nutritional yeast (if using) and blend until smooth and creamy.
5. Combine: Return the sauce to the skillet, add pasta and reserved cooking water, and toss until evenly coated.
6. Serve: Top with chili flakes and toasted almond flakes for a bit of crunch.

Thanks to Foodaciously for this high-fibre favorite. Got your own fibre-rich twist on pasta night? Share it in the Cooking & Recipes forum!