Mac and Peas

Name: Mac and Peas
Cuisine: American
Ingredients: FOR THE SAUCE:; 4 cups no-salt-added vegetable broth; 1/2 cup oats, ground into flour; 6 cloves garlic; 2 teaspoons reduced sodium white miso; 1 dime-sized slice fresh turmeric (or about 1/4 teaspoon ground); 1 1/2 cups nutritional yeast; 1/2 teaspoon dried thyme; 2 tablespoons fresh lemon juice, or to taste; 2 teaspoons reduced sodium yellow mustard; freshly ground black pepper; FOR THE MACARONI:; 12 ounces elbow-shaped bean pasta, cooked according to package instructions; 2 cups frozen peas; 1 pound broccoli florets, steamed; FOR THE TOPPING:; 1/4 cup ground raw almonds; 1/4 cup nutritional yeast; pinch garlic powder

2 steps

You don’t have to give up your favorite not-so-healthy recipes. Just give them a Nutritarian make-over!

Updated at: Thu, 17 Aug 2023 03:28:21 GMT

Nutrition balance score

Great

Glycemic Index

Low

Glycemic Load

High

Nutrition per serving

Calories382.7 kcal (19%)

Total Fat6.6 g (9%)

Carbs53.6 g (21%)

Sugars6.8 g (8%)

Protein32.6 g (65%)

Sodium229.1 mg (11%)

Fiber17.2 g (61%)

% Daily Values based on a 2,000 calorie diet

Ingredients

8 servings

4 cupsno-salt-added vegetable broth

½ cupoats

ground into flour

6cloves garlic

2 teaspoonsreduced sodium white miso

1 slicefresh turmeric

dime-sized, or about ground

1 ½ cupsnutritional yeast

½ teaspoondried thyme

2 tablespoonsfresh lemon juice

or to taste

2 teaspoonsreduced sodium yellow mustard

freshly ground black pepper

12 ounceschickpea macaroni

cooked according to package instructions

2 cupsfrozen peas

1 poundbroccoli florets

steamed

¼ cupground raw almonds

¼ cupnutritional yeast

garlic powder

Instructions

Step 1

While the pasta is cooking, combine the broth, oat flour, garlic, miso, turmeric, and nutritional yeast in a high-powered blender, and puree until smooth. Transfer the puree to a saucepan, add the thyme, and cook over low heat, whisking often, until it is thick and bubbly. Stir in the lemon juice, mustard and pepper, and remove from the heat.

Step 2

In a large mixing bowl, combine the drained pasta, sauce, peas and broccoli. Pour into a large casserole dish or into individual ramekins, Whisk together topping ingredients and sprinkle on top. Bake at 350 degrees F for 30 minutes (for the casserole) or 20 minutes (for the individual ramekins), until the tops are lightly browned. Let cool for 10 minutes before serving.

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