If you’re a vegan searching for delicious and protein-rich recipes, then this edamame pasta recipe is for you.
This gluten-free alternative to traditional pasta boasts a high protein content and is also nutrient-dense. This edamame pasta recipe will give you 20 to 25 grams of protein per serving.
Let’s prepare this creamy, plant-based, satisfying meal.
Ingredients For Edamame Pasta Recipe
- 8 oz (225g) edamame pasta (spaghetti or penne)
- 1 tablespoon olive oil
- 1 small red onion, finely diced
- 2 garlic cloves, minced
- 1 cup broccoli florets, steamed
- 1/2 cup shelled edamame beans (fresh or frozen, thawed)
- 1 ripe avocado, pitted and peeled
- 1/2 cup unsweetened soy milk
- 2 tablespoons nutritional yeast
- 1 tablespoon lime juice
- 1 teaspoon smoked paprika
- 1/2 teaspoon garlic powder
- Salt and black pepper, to taste
- 1/4 cup hemp seeds or crushed almonds (for extra protein and crunch)
- Fresh cilantro or parsley, chopped (for garnish)
How to Make Edamame Pasta Recipe
Follow these simple steps to make the edamame pasta recipe.
- First of all, you need to cook the pasta. Take a large pot of salted water to boil. Now add edamame pasta and cook it in the salted water according to the packet instructions; it will only take 4 to 6 minutes to cook.
- Drain and rinse briefly with cold water to prevent sticking. It’s time to set aside.
- Now heat the olive oil in a large skillet over medium heat. Add the red onion and sauté, cook for 2-3 minutes until softened. Add the minced garlic and cook for another minute until fragrant.
- In a blender or food processor, combine the avocado, soy milk, nutritional yeast, lime juice, smoked paprika, and garlic powder. Blend the mixture until smooth and creamy.
- If the sauce is too thick, you can add an extra tablespoon or two of soy milk. Add salt and black pepper according to your taste.
- Add the steamed broccoli and shelled edamame to the skillet with the onions and garlic. Pour the avocado sauce over the vegetables and stir gently to mix well.
- Add the cooked edamame pasta and toss to mix evenly, warming through for 2-3 minutes.
How to Serve Edamame Pasta
As the edamame pasta is ready to eat, serve it by spreading it on the plates. Sprinkle with hemp seeds or crushed almonds for added protein and texture. Garnish with fresh cilantro or parsley.
To better understand the differences between similar legumes, check out our detailed comparison of mukimame vs edamame.
Benefits of Edamame Pasta
- High in Plant-Based Protein
- Rich in Fiber
- Heart-Healthy Fats
- Nutrient-Dense
- Gluten-Free
- Low in Saturated Fat
- Supports Weight Management
- Antioxidant-Rich
- Bone Health Support
- Blood Sugar Regulation
Nutrient Values of Edamame Pasta Recipe
| Nutrient | Per Serving (1/4 Recipe) | Daily Value (%)* |
|---|---|---|
| Calories | 350 kcal | 17.5% |
| Total Fat | 15 g | 19% |
| Saturated Fat | 2 g | 10% |
| Monounsaturated Fat | 8 g | – |
| Polyunsaturated Fat | 4 g | – |
| Cholesterol | 0 mg | 0% |
| Sodium | 200 mg | 9% |
| Total Carbohydrates | 30 g | 11% |
| Dietary Fiber | 10 g | 36% |
| Sugars | 3 g | – |
| Protein | 25 g | 50% |
| Vitamin A | 300 IU | 6% |
| Vitamin C | 40 mg | 44% |
| Vitamin K | 60 µg | 50% |
| Folate | 120 µg | 30% |
| Calcium | 100 mg | 8% |
| Iron | 4 mg | 22% |
| Magnesium | 80 mg | 19% |
| Potassium | 600 mg | 13% |
| *Percent Daily Values are based on a 2,000-calorie diet. Your daily values may be higher or lower depending on your calorie needs. | ||
Conclusion
Edamame pasta recipe is a powerhouse of nutrition, offering around 20-25 grams of protein and 10-15 grams of fiber per serving.
You can make this vegan protein diet with nutrient-dense vegetables and the cheesy flavor of nutritional yeast, healthy and satisfying.
Frequently Asked Questions (FAQ’s)
What is edamame pasta, and is it vegan?
Edamame pasta is made from ground green soybeans (edamame) and is naturally vegan and gluten-free.
Where can I find edamame pasta?
Edamame pasta is available at most health food stores, major supermarkets, or online retailers like Amazon.
Can I substitute the avocado sauce with another sauce?
You can use a vegan pesto, cashew cream sauce, or a simple olive oil and garlic sauce as an alternative to avocado sauce.
Is this recipe suitable for meal prep?
Yes, you can store this pasta for 2 days in the refrigerator. Reheat with a splash of soy milk to restore the sauce’s creaminess..
Can I make this recipe nut-free?
Yes, omit the hemp seeds or almonds and use sunflower seeds or skip the topping altogether.
How can I boost the protein content even more?
Add 1/2 cup of cooked lentils, chickpeas, or crumbled tofu to the dish. These additions blend well with the sauce and increase protein.
Can I use frozen vegetables instead of fresh?
Yes, frozen broccoli and edamame work well to prepare the meal.
What can I use instead of soy milk?
Any unsweetened plant-based milk, like oat, almond, or coconut milk, can replace soy milk.
Is this recipe gluten-free?
Yes, edamame pasta is naturally gluten-free, and the other ingredients in this recipe contain no gluten, making it safe for gluten-sensitive diets.
How can I adjust the recipe for a spicier flavor?
Add 1/4 teaspoon of cayenne pepper, chili flakes, or a dash of hot sauce to the avocado sauce for a spicy kick. Adjust to your taste preference.
Ashish Lavania is a chef and works for many 5 and 7-star hotels all over the world, like in Dubai, India, Spain, etc. He completed his education in IHM Delhi. He has 10 to 12 years of experience in the cooking industry. He cooks food with good nutritional value. He loves to spread his knowledge to the world via this website.