High Protein Pasta

Today I'm sharing a recipe that's a HUGE hit in my household: a High-Protein, Low-Fat Veggie Pasta that even the pickiest eaters (yes, I'm talking about the kiddos!) will devour. We're packing in tons of flavor and nutrients without any of the heavy stuff. Trust me, this one's a game-changer. Let's get cooking!

1. Gather Your Goodies (Ingredients)

Before we dive in, let's make sure we have all our fresh ingredients ready. Here's what you'll need:

• 1 red onion, chopped lengthwise into slices

• 1 red bell pepper, chopped lengthwise into slices

• 1/2 orange bell pepper, chopped lengthwise into slices

• 2 ripe tomatoes, chopped into big chunks

• Red pepper flakes (to your liking – a pinch goes a long way!)

• 3 garlic pods, roughly chopped

• Around 5 tiny cubes of paneer (adds a lovely protein boost!)

• 7 raw cashews (for creamy goodness)

• 1 cup milk (dairy or non-dairy works!)

• 1/2 tablespoon butter (for that extra touch of richness)

• Broccoli florets

• Fresh spinach

• Parmesan cheese, for garnish (optional, but highly recommended!)

• 1/4 teaspoon coriander powder

• 1/2 teaspoon red chili powder

• A dash of black pepper powder

• Pasta of your choice (I usually go for whole wheat for extra fiber!)

• Olive oil (for sautéing)

• Salt to taste

2. Let's Get Cooking (Preparation)

Now for the fun part – bringing it all together!

Step 1: Building the Flavor Base

In a pan over medium heat, melt the butter. Add the sliced red onions and sauté until they start to soften and turn a light golden brown – about 5-7 minutes. This caramelization adds a lovely sweetness to our sauce.

Step 2: Adding Aromatics and Spice

Next, toss in the roughly chopped garlic and fry for another minute until fragrant. Be careful not to burn the garlic, as it can turn bitter. Sprinkle in those red pepper flakes now, adjusting the amount based on how much heat you like. Give it a quick stir.

Step 3: Softening the Veggies

Add the sliced red and orange bell peppers to the pan and continue to sauté for a few more minutes until they begin to soften slightly. Now, add the chopped tomatoes and about 1/4 cup of water. Cover the pan with a lid and let it cook on low heat until all the veggies become nice and mushy. This will form the base of our delicious sauce.

Step 4: Removing Tomato Skins and Seasoning

Once the veggies are mushy, you might notice some tomato skins. Gently remove them with a spatula – this will give our sauce a smoother texture. Now, season with salt, black pepper powder, and red chili powder. Mix everything well.

Step 5: Blend It Smooth!

Carefully transfer the cooked veggie mixture to a blender. Add the paneer cubes and raw cashews. Blend until you get a super smooth and creamy paste. The cashews and paneer work their magic to create a luscious texture without heavy cream!

Step 6: Cook Your Pasta

While the sauce is blending, cook your favorite pasta according to the package instructions. Drain and set aside.

Step 7: Sautéing the Greens

In the same pan you used for the sauce (no need to wash!), add a little olive oil. Fry the broccoli florets along with the fresh spinach. Don't overcook them – we want them to retain a slight crunch and their vibrant color.

Step 8: Marrying the Sauce and Veggies

Pour the blended sauce back into the pan. Check for salt and other flavors – adjust as needed. Add the coriander powder and mix well. Gently fold in the sautéed broccoli and spinach.

Step 9: Pasta Perfection!

Finally, add the cooked pasta to the pan and gently toss everything together until the pasta is evenly coated in the vibrant sauce and mixed with the veggies. Turn off the heat.

Time to Enjoy! (Serving)

Ladle generous portions of this delicious high-protein veggie pasta into bowls. For an extra touch of flavor and a beautiful presentation, sprinkle some freshly grated Parmesan cheese on top.

This pasta tastes absolutely divine on its own, but if you're feeling fancy, a side of warm garlic bread makes it an even more satisfying meal.

There you have it! A wholesome, flavorful, and protein-packed pasta dish that's perfect for a weeknight dinner. Give this recipe a try and let me know in the comments how it turned out for you and your family!

Happy Eating!