High Protein Pumpkin Pasta

Name: High Protein Pumpkin Pasta
Prep time: 5 min
Cook time: 20 min
Total time: 25 min
Cuisine: Italian, European, Mediterranean
Ingredients: 1/4 cup dry split red lentils; 1 medium yellow onions (chopped into quarters); 1 cup butternut squash or pumpkin (cubed); 2 tbsp cashews; 6.4 oz dry pasta (wholemeal preferred); 3/4 cup shelled frozen edamame (or substitute for frozen peas); 2/3 cup soy milk; 2 tbsp nutritional yeast; 0.5 tsp sweet paprika; 1 tsp onion flakes; 1 tbsp tomato paste; 1 tbsp harissa paste (sub for 2 tbsp tomato puree for a non spicy option); 2 tbsp lemon juice; sea salt flakes (to taste); freshly cracked black pepper (to taste); 3 tbsp fresh parsley (finely chopped); 2 cups arugula

6 steps

Prep:5minCook:20min

A creamy, high-protein pasta made with pumpkin, lentils, and edamame. Perfect for a nutritious meal prep or a quick dinner.

Updated at: Tue, 25 Feb 2025 00:47:17 GMT

Nutrition balance score

Great

Glycemic Index

Low

Glycemic Load

High

Nutrition per serving

Calories678.1 kcal (34%)

Total Fat10.5 g (15%)

Carbs113.1 g (43%)

Sugars11.9 g (13%)

Protein35.9 g (72%)

Sodium617.2 mg (31%)

Fiber15.8 g (56%)

% Daily Values based on a 2,000 calorie diet

Ingredients

2 servings

¼ cupdry split red lentils

1yellow onions

medium, chopped into quarters

1 cupbutternut squash

or pumpkin, cubed

2 Tbspcashews

6.4 ozdry pasta

wholemeal preferred

¾ cupfrozen edamame

shelled, or substitute for frozen peas

⅔ cupsoy milk

2 Tbspnutritional yeast

½ tspsweet paprika

1 tspOnion flakes

1 Tbsptomato paste

1 Tbspharissa paste

sub for 2 tbsp tomato puree for a non spicy option

2 Tbsplemon juice

sea salt flakes

to taste

black pepper

freshly cracked, to taste

3 Tbspfresh parsley

finely chopped

2 cupsarugula

Instructions

Step 1

Rinse the lentils until the water runs clear.

Step 2

Add the onion, pumpkin, cashews, and red lentils to a large pot of salted water. Bring to a boil and cook for about 15 minutes, until the pumpkin is fork-tender. Drain the water and set aside.

Step 3

Cook the pasta in salted water according to the packet instructions. Add the edamame (or peas) to the boiling water in the last 2 minutes of cooking. Reserve ¼ cup of pasta water. Drain.

Step 4

Transfer the cooked onions, pumpkin, cashews, and lentils to a blender with soy milk, nutritional yeast, paprika, onion granules, harissa, tomato paste, lemon juice, and a pinch of salt. Blend on high speed until perfectly smooth.

Step 5

Transfer the sauce to a large pan (big enough to contain both the sauce and pasta), and cook for 5 minutes on medium to low heat, stirring regularly.

Step 6

Add the pasta, edamame, and reserved pasta water. Stir well to coat, and cook for a further 5 minutes. Adjust salt and pepper to taste, top with parsley, and rocket and enjoy!

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