Vegan Creamy Tomato Pasta with Spinach and Basil

Introduction

Welcome to a delightful culinary experience with our Vegan Creamy Tomato Pasta with Spinach and Basil! This recipe is a perfect harmony of rich tomato flavor, creamy texture, and fresh, vibrant greens, all while being entirely plant-based. It’s ideal for anyone seeking a comforting, yet healthy meal that’s both satisfying and easy to prepare. Whether you’re a seasoned vegan or simply exploring plant-based options, this pasta dish promises to impress with its creamy sauce and nutrient-packed ingredients. Dive into this comprehensive guide to create a meal that’s as nutritious as it is delicious.

Ingredients

For the Pasta:

  • Pasta of Choice: 12 oz (340g) – use your favorite vegan pasta such as whole grain, gluten-free, or legume-based pasta for a nutritious twist.

For the Creamy Tomato Sauce:

  • Olive Oil: 2 tbsp (30ml)
  • Onion: 1 medium, finely chopped
  • Garlic Cloves: 4, minced
  • Canned Diced Tomatoes: 2 (14.5 oz) cans, with juices
  • Tomato Paste: 2 tbsp (30g)
  • Coconut Milk: 1 cup (240ml) – full-fat for creaminess, or light coconut milk for a lighter version.
  • Nutritional Yeast: ¼ cup (15g) – for a cheesy flavor without dairy.
  • Dried Oregano: 1 tsp
  • Dried Basil: 1 tsp
  • Salt: ½ tsp, or to taste
  • Black Pepper: ¼ tsp, or to taste
  • Red Pepper Flakes: ¼ tsp (optional, for a touch of heat)

For the Spinach and Basil:

  • Fresh Spinach: 4 cups (120g), washed and chopped
  • Fresh Basil: ½ cup (10g), chopped or torn
  • Lemon Juice: 1 tbsp (15ml) – to brighten the flavors

Equipment

  • Large Pot: For cooking pasta
  • Large Skillet: For preparing the sauce
  • Colander: For draining pasta
  • Wooden Spoon: For stirring
  • Knife and Cutting Board: For chopping vegetables and herbs
  • Measuring Cups and Spoons

Instructions

1. Cook the Pasta

Begin by bringing a large pot of salted water to a rolling boil. Add 12 oz of your chosen pasta to the boiling water. Cook according to the package instructions until the pasta is al dente, which usually takes about 8-10 minutes. Stir occasionally to prevent sticking.

Once cooked, drain the pasta using a colander and set it aside. To keep the pasta from sticking together, you can toss it lightly with a small amount of olive oil if desired.

2. Prepare the Sauce Base

While the pasta is cooking, heat 2 tbsp of olive oil in a large skillet over medium heat. Once the oil is hot, add 1 finely chopped medium onion. Sauté the onion for 5-7 minutes, or until it becomes translucent and slightly golden.

Add 4 minced garlic cloves to the skillet and cook for an additional 1-2 minutes, stirring frequently to prevent burning. The garlic should become fragrant and slightly golden.

3. Build the Tomato Sauce

Stir in 2 tbsp of tomato paste and cook for 2 minutes to deepen the flavor and caramelize slightly. Next, add 2 cans of diced tomatoes with their juices. Mix well and let the mixture simmer for 5 minutes, allowing the flavors to meld together.

Pour in 1 cup of coconut milk and stir to combine. The coconut milk will provide a creamy texture to the sauce. Mix in ¼ cup of nutritional yeast, 1 tsp of dried oregano, 1 tsp of dried basil, ½ tsp of salt, ¼ tsp of black pepper, and ¼ tsp of red pepper flakes if using. Continue to cook for an additional 5 minutes, stirring occasionally.

4. Incorporate the Spinach and Basil

Add 4 cups of fresh spinach to the sauce. Stir until the spinach is wilted and well incorporated into the sauce, which should take about 2-3 minutes. The spinach will add a burst of color and nutritional value.

Remove the skillet from heat and stir in ½ cup of fresh chopped basil. The basil will infuse the sauce with its aromatic flavor. Add 1 tbsp of lemon juice to brighten the flavors and balance the richness of the sauce.

5. Combine Pasta and Sauce

Add the cooked pasta to the skillet with the creamy tomato sauce. Toss the pasta gently to ensure it is evenly coated with the sauce. Allow the pasta to heat through for about 2 minutes, so it absorbs some of the sauce.

6. Adjust Seasoning and Serve

Taste the pasta and sauce mixture. Adjust seasoning with additional salt, pepper, or red pepper flakes if needed. If the sauce is too thick, you can add a splash of vegetable broth or additional coconut milk to reach your desired consistency.

Serve the pasta hot, garnished with extra fresh basil if desired. You can also add a sprinkle of nutritional yeast for an extra cheesy flavor.

Nutritional Information

Per Serving (assuming 4 servings):

  • Calories: 400 kcal
  • Total Fat: 16g
    • Saturated Fat: 13g
    • Trans Fat: 0g
  • Cholesterol: 0mg
  • Sodium: 350mg
  • Total Carbohydrates: 55g
    • Dietary Fiber: 8g
    • Sugars: 8g
  • Protein: 8g

SmartPoints (WW)

Each serving of this Vegan Creamy Tomato Pasta is approximately 8 SmartPoints on the WW (Weight Watchers) scale. This makes it a moderate SmartPoints option, suitable for a balanced meal plan.

Useful Tips

  • Pasta Selection: For added protein and fiber, consider using pasta made from legumes or whole grains.
  • Creamy Consistency: If you prefer a thicker sauce, reduce the amount of coconut milk or simmer the sauce longer to evaporate excess liquid.
  • Flavor Enhancements: For extra depth of flavor, consider adding a splash of white wine or a tablespoon of balsamic vinegar to the sauce.
  • Storage: This pasta dish can be stored in an airtight container in the refrigerator for up to 4 days. For longer storage, freeze individual portions for up to 2 months.

Conclusion

Our Vegan Creamy Tomato Pasta with Spinach and Basil is a delightful dish that seamlessly combines the richness of a creamy tomato sauce with the freshness of spinach and basil. It’s a meal that caters to vegan diets while offering a satisfying and wholesome experience. With its flavorful sauce, vibrant greens, and hearty pasta, it’s perfect for weeknight dinners or meal prep. Enjoy the creamy goodness and nutritious benefits of this plant-based pasta dish!

Feel free to share your experience or any modifications you’ve made. Happy cooking!