Pasta — Recipe 39 of 60
Cashew & Spinach Creamy Pasta
A silky, restaurant-quality creamy pasta made entirely without dairy. Blended cashews create a sauce so rich and velvety that nobody will believe it contains no cream, no butter and no cheese. Loaded with spinach for iron and folate, finished with toasted seeds for crunch and served over your pasta of choice. A weeknight dinner that feels like a special occasion.
Nutrients (per serving)
- Calories
- ~560kcal
- Protein
- ~20g
- Carbs
- ~66g
- Fat
- ~24g
Ingredients
What you need
- 0150g split cashews, soaked in water for 30 minutes
- 023 tbsp pumpkin seeds, toasted
- 032 tbsp sunflower seeds, toasted
- 041 tbsp black chia seeds
- 05300g pasta of choice (wholegrain or regular)
- 062 large handfuls of fresh spinach
- 073 cloves garlic, minced
- 081 medium onion, finely diced
- 09200ml vegetable broth
- 10100ml reserved pasta cooking water
- 112 tbsp olive oil
- 122 tbsp nutritional yeast (optional, adds cheesy depth)
- 131 tsp lemon juice
- 141 tsp dried oregano or basil
- 15Salt and pepper to taste
- 16Fresh basil and chili flakes to garnish
Instructions
How to make it
- 01
Soak cashews in water for at least 30 minutes, then drain and rinse thoroughly.
- 02
Add soaked cashews and vegetable broth into a blender and blend until completely smooth and creamy. Set aside.
- 03
Cook pasta according to package instructions. Before draining reserve 100ml of the starchy cooking water — this is essential for the sauce consistency.
- 04
Toast pumpkin seeds and sunflower seeds together in a dry pan for 3–4 minutes until golden. Set aside.
- 05
Heat olive oil in a large pan over medium heat and add onion. Cook for 5 minutes until soft and translucent.
- 06
Add garlic and dried herbs and cook for 1 minute until fragrant.
- 07
Add fresh spinach in batches and stir until completely wilted, about 2 minutes.
- 08
Pour cashew cream into the pan and stir well to combine with the onion, garlic and spinach mixture.
- 09
Add nutritional yeast and lemon juice and stir. Season generously with salt and pepper.
- 10
Add drained pasta to the pan and toss well, adding reserved pasta cooking water a little at a time until the sauce coats every strand evenly and reaches a silky, flowing consistency.
- 11
Remove from heat and sprinkle chia seeds over the pasta.
- 12
Serve immediately in warm bowls, topped with toasted pumpkin seeds, sunflower seeds, fresh basil and chili flakes.
The science
Why it's good for you
Cashew cream is the most versatile dairy replacement in plant-based cooking — it creates the same richness, body and mouthfeel as heavy cream but with a completely different nutritional profile. Instead of saturated animal fats and cholesterol, you get heart-healthy monounsaturated fats, magnesium, iron and plant-based protein. Spinach adds iron, folate and vitamin K — nutrients critical for blood health, cell division and bone strength. Nutritional yeast contributes B vitamins including B12, which is notoriously difficult to obtain from plant sources alone. Pumpkin seeds and sunflower seeds on top add zinc, magnesium and vitamin E as a satisfying crunchy contrast to the silky sauce. Chia seeds scattered over the finished dish add omega-3 fatty acids without altering the flavor. A pasta dish that is as good for your body as it is for your soul.