Creamy Vegan Pasta Primavera

Ingredients

• 340–454 g (12–16 oz)penne pasta
• about 135 g (1½ cups)small broccoli florets
• 1 smallcarrot, thinly sliced
• 1 smallcourgette or yellow squash, cut into 0.6 cm (¼-inch) dice
• about 70 g (½ cup)raw cashews, soaked overnight and drained
• 1–2garlic cloves, crushed
• 240 ml (1 cup), or more if neededhot vegetable stock or water
• 1–2ripe Hass avocados, halved and stoned
• 2spring onions, chopped
• 30 ml (2 tablespoons)lemon juice
• ½ teaspoonsalt
• to tasteground black pepper
• as neededplain unsweetened cashew milk
• about 150 g (1 cup)grape tomatoes, halved lengthways
• about 10 g (⅓ cup)fresh basil leaves or parsley, chopped
• to garnishwhole fresh basil leaves

Instructions

1. 1

   Cook pasta and vegetables

   Cook the penne in a large pan of salted boiling water until tender, about 10 minutes; gluten-free pasta may take a different time, so follow the packet. Add the broccoli and carrots about 5 minutes before the pasta is done, then add the courgette about 2 minutes before the end. Drain the pasta and vegetables well and return them to the pan.

2. 2

   Blend cashew base

   While the pasta cooks, blend the drained cashews, garlic and hot stock or water in a blender or food processor until smooth.

3. 3

   Finish the sauce

   Peel and stone the avocado and add it to the processor with the spring onions, lemon juice, salt and pepper to taste. Blend until smooth and creamy. For a thinner sauce, add a little unsweetened cashew milk if needed; for a thicker sauce, add more avocado. Taste and adjust the seasoning if needed.

4. 4

   Combine and serve

   Add the sauce to the pan with the drained pasta and vegetables. Add the tomatoes and chopped basil or parsley, then toss gently to combine. Serve straight away, garnished with whole basil leaves.

What is pasta primavera?

Pasta primavera is a pasta dish with fresh vegetables; its name means “spring pasta” in Italian. This version brings together penne, broccoli, carrot, courgette and tomatoes.

Rather than using a dairy-based cream sauce, it blends cashews and avocado into a rich, smooth coating. The vegetables go into the pasta water in stages, helping them cook without adding another pan.

Nutrition and macros by portion

The nutrition label shows one serving as written: 650 calories, 18g protein, 91g carbs, 25g fat.

Penne provides most of the carbohydrates, while avocado and cashews contribute much of the fat; cashews and pasta also provide some protein. Balance a serving with a green salad or extra non-starchy vegetables.

The cashew and avocado sauce

Cashews: soaking them overnight softens them for blending, while hot stock or water helps make a smooth base. Blend thoroughly before adding the other sauce ingredients.

Avocado: it lends the sauce its creamy texture. Start with one avocado, then add another if you want a thicker sauce or need more to coat the pasta.

Add vegetables at the right time

Broccoli and carrot: these go into the boiling pasta water about 5 minutes before the pasta is ready. The carrot is sliced thinly, which helps it cook in that short window.

Courgette: add it about 2 minutes before draining, so the small dice cooks briefly and retains some bite. Keep the pieces similar in size for more even cooking.

Check the pasta for doneness

Penne: use the packet timing as a guide, especially if using gluten-free pasta. The recipe gives about 10 minutes, but the texture is the best cue: the pasta should be tender.

Drain well: excess water can loosen the sauce. Return the pasta and vegetables to the pan so they are ready for the sauce and gentle tossing.

Adjust the sauce texture

Thinner sauce: blend in a little unsweetened cashew milk if the sauce seems too thick to toss through the pasta. Add it gradually rather than pouring in a large amount at once.

Thicker sauce: blend in additional avocado. Taste after blending and adjust the salt, pepper or lemon juice to suit the finished sauce.

Finish gently and serve

Tomatoes and herbs: fold them in after the sauce has been added, tossing gently so the tomatoes stay intact. Whole basil leaves go on top as a fresh garnish.

Serve the dish immediately, while the sauce is smooth and the pasta is warm. A simple green salad or extra vegetables alongside can round out the meal.

Recipe notes & tips

• Soak the cashews overnight and drain them before blending.
• Cut the courgette into evenly sized 0.6 cm dice so it cooks quickly.
• Reserve the pasta packet's timing as a guide, particularly for gluten-free pasta.
• Drain the pasta and vegetables thoroughly before adding the sauce.
• Add cashew milk a little at a time if the sauce needs thinning.
• Toss gently once the tomatoes and herbs are in the pan.

Variations

• Use parsley: swap it for the chopped basil for a different fresh herbal note.
• Change the squash: use yellow squash instead of courgette as listed.
• Choose gluten-free penne: cook it according to its packet instructions.
• Adjust the garlic: use one clove for a milder sauce or two for a stronger flavour.
• Add more avocado: blend in an extra avocado for a thicker, more abundant coating.

Common mistakes to avoid

• Adding every vegetable at once: broccoli, carrot and courgette have different cooking times, so add them at the specified intervals.
• Leaving the cashews unsoaked: soak them overnight so they blend more smoothly.
• Pouring in too much milk: add cashew milk gradually and stop when the sauce reaches the consistency you want.
• Overcooking the courgette: add it only about 2 minutes before the pasta is done.
• Skipping the taste check: adjust the sauce seasoning before tossing it with the pasta.
• Stirring roughly: toss gently after adding the tomatoes to help keep them intact.

How to store

Refrigerate leftovers in a covered container and use within 2 days. Reheat gently in a pan, adding a small splash of water or cashew milk if the sauce has thickened; the avocado sauce may darken over time.

Frequently asked questions