Creamy Avocado Pasta with Hidden Veggies

Welcome to my culinary blog where we explore the delightful world of healthy and delicious recipes. Today, I’m excited to share with you one of my favorite dishes: Creamy Avocado Pasta with Hidden Veggies. This dish is not only incredibly tasty but also packed with nutrients, making it a perfect choice for those looking to incorporate more vegetables into their diet without compromising on flavor.

Introduction

This creamy avocado pasta is a versatile and satisfying meal that can be enjoyed by vegetarians, vegans, and meat-eaters alike. It’s rich in healthy fats from avocados, fiber from whole wheat pasta, and hidden vegetables that add both nutrition and flavor. The creamy texture of the sauce comes from mashed avocados blended with a touch of cream, which gives the pasta a luxurious feel while keeping it light and refreshing.

Ingredients

Pasta: 400g whole wheat spaghetti or any other pasta of your choice
Avocados: 2 ripe avocados
Vegetables: 1 cup finely chopped zucchini, 1 cup finely chopped carrots, 1 cup finely chopped bell peppers (any color)
Dairy: 1/2 cup heavy cream, optional for a richer taste
Seasonings: 3 cloves garlic, minced, 1 tablespoon olive oil, 1 teaspoon salt, 1/2 teaspoon black pepper, 1/2 teaspoon red pepper flakes (optional), 1/4 cup grated Parmesan cheese, optional for a non-vegan version
Toppings: Fresh basil leaves, cherry tomatoes, pine nuts (optional)

Instructions

Prepare the Vegetables: Begin by preparing your hidden veggies. Finely chop the zucchini, carrots, and bell peppers. You want them small enough so they blend seamlessly into the pasta sauce but large enough to retain some texture.
Cook the Pasta: Bring a large pot of salted water to a boil. Add your pasta and cook according to package instructions until al dente. Drain and set aside, reserving about 1 cup of pasta water.
Mash the Avocados: While the pasta is cooking, prepare the avocado sauce. In a blender or food processor, combine the avocados, garlic, olive oil, salt, black pepper, and red pepper flakes. Blend until smooth. If you’re using heavy cream, add it now and blend again until fully incorporated.
Blend the Sauce: Once the sauce is smooth, add the finely chopped vegetables and blend again until everything is well combined. You may need to stop and scrape down the sides of the blender occasionally. If the sauce is too thick, gradually add reserved pasta water until you reach your desired consistency.
Combine Pasta and Sauce: In a large pan, heat a little olive oil over medium heat. Add the blended vegetable-avocado mixture and cook for about 3-4 minutes, stirring frequently to ensure even heating. Add the cooked pasta and toss gently to coat each strand thoroughly with the creamy sauce.
Serve: Divide the pasta among plates and garnish with fresh basil leaves, cherry tomatoes, and pine nuts if desired. For an extra indulgence, sprinkle a little grated Parmesan cheese on top.

Nutritional Benefits

This dish is not just delicious; it’s also highly nutritious. Avocados are rich in heart-healthy monounsaturated fats, dietary fiber, vitamins C, E, K, and B6, as well as potassium. Whole wheat pasta provides complex carbohydrates and additional fiber, helping to keep you full longer. The hidden vegetables contribute essential vitamins and minerals, adding depth to the flavor profile without overwhelming the palate.

Variations and Tips

If you prefer a vegan version of this dish, simply omit the Parmesan cheese and use a plant-based cream alternative like cashew cream or coconut milk. For added protein, consider tossing in some chickpeas or tofu crumbles before serving. You could also experiment with different types of pasta, such as gluten-free varieties or spiralized vegetables for a low-carb option.

Conclusion

Creamy Avocado Pasta with Hidden Veggies is a fantastic way to enjoy a comforting yet healthy meal. Its creamy texture, vibrant colors, and subtle sweetness make it appealing to all ages. Whether you’re hosting a dinner party or looking for a quick weeknight meal, this recipe is sure to become a staple in your kitchen. Enjoy cooking and sharing this wonderful dish with friends and family!