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Superfood Kale Pasta

Superfood Kale Pasta Vegan Oliviabudgen Blog

I called this a superfood pasta because it incorporates the powerhouse – KALE. It also contains other powerhouse ingredients to help you feeling healthy and happy. This dish was inspired by my friend Elle who recently posted a similar recipe. Check out her beautiful plant based recipes on her Instagram.

KALE

Kale is high in fibre, iron, Vitamins A, C and K, antioxidants, calcium, and much more. Many people don’t enjoy eating kale raw as it has a tough texture and can be hard to chew. Lightly cooking it breaks down the fibrous walls, making it more palatable for most people. So, if you fall into this category then you’ll love this dish as it’ll give you the chance to consume the nutritious king of the greens!

MISO PASTE

This recipe also contains brown miso paste which gives it a unique flavour and really makes this dish a winner. Miso paste is a probiotic food that contains millions of microorganisms. These microorganisms grow during the fermentation process that produces miso and help populate your gut with healthy bacteria. Miso paste is also rich in several of the B-complex vitamins and contains several minerals, including calcium, iron, zinc, copper and magnesium.

GREEN PEAS

Green peas are high in antioxidants including flavonoids, carotenoids, phenolic acids and polyphenols. Just one cup of peas contain 44% of your Vitamin K which helps to anchor calcium inside the bones. It’s B vitamins also help to prevent osteoporosis. They are also anti-inflammatory and control blood sugar levels.

NUTRITIONAL YEAST

Nutritional yeast is a plant-based source of B12. This is a crucial nutrient for the body involved in the production of red blood cells and maintaining myelin, the protective insulation around your nerves. It’s also high in protein and fibre and a great source of folic acid which is important for its role in cell maintenance and production.

This recipe is simple, filling and comforting while also being light, fresh and delicious.

Choosing a gluten free pasta will make this dish easier on digestion. I recommend using quinoa, brown rice or buckwheat pasta. Top it off with some cheesy nutritional yeast and you’ve got yourself a healthy, nutrient dense dish.

Olivia xo

Superfood Kale Pasta Vegan Oliviabudgen Blog

Print Recipe
Superfood Kale Pasta
This dish contains the king of greens - kale - to provide your body with an abundance of nutrients, vitamins and minerals.
Superfood Kale Pasta Vegan Oliviabudgen Blog
Prep Time 5 minutes
Cook Time 15 minutes
Servings
people
Ingredients
Prep Time 5 minutes
Cook Time 15 minutes
Servings
people
Ingredients
Superfood Kale Pasta Vegan Oliviabudgen Blog
Instructions
  1. Cook pasta according to instructions.
  2. Put coconut milk, miso, mustard seeds into a separate saucepan and stir over low heat.
  3. In a small bowl mix the cornflour with a tablespoon of water to a smooth paste and add to coconut milk mixture.
  4. Stir gently until sauce has thickened.
  5. Stir peas and kale through the mixture.
  6. Drain the cooked pasta and add to the sauce mixture.
  7. Stir through 1 tablespoon of nutritional yeast and sprinkle the rest over the pasta before serving.
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