Veggie-Packed Bean Pasta with Creamy Garlic Sauce
Description
This quick, whole-food dish combines the power of plant-based proteins, fiber, and antioxidants for a meal your body—and your family—will love.
Ingredients
Scale
- 12 oz chickpea or lentil pasta (protein-packed and gluten-free)
- 2 cups broccoli florets (rich in sulforaphane, a powerful compound shown to fight cancer cells)
- 1 cup cherry tomatoes, halved (loaded with lycopene, a potent antioxidant)
- 1/2 cup red bell peppers, diced (high in vitamin C to boost immunity)
- 3 cloves garlic, minced (contains allicin, known for its anti-cancer properties)
- 1/2 cup unsweetened almond milk (calcium-rich and dairy-free)
- 2 tbsp nutritional yeast (adds a cheesy flavor with B vitamins)
- 1 tbsp olive oil (anti-inflammatory healthy fat)
- Salt and pepper to taste
- Optional: Fresh parsley or basil for garnish
Instructions
- Cook the pasta according to the package instructions. Reserve 1/4 cup of pasta water before draining.
- While the pasta cooks, heat olive oil in a large skillet over medium heat. Add garlic and sauté until fragrant.
- Toss in broccoli, cherry tomatoes, and red bell peppers. Sauté for 5-7 minutes until veggies are tender.
- Stir in almond milk and nutritional yeast to create a creamy sauce. Add the reserved pasta water for extra creaminess if needed.
- Combine the cooked pasta with the veggie sauce. Mix well, season with salt and pepper, and garnish with fresh parsley or basil.
- Serve warm and enjoy a meal packed with cancer-fighting power!
- Option ~ add lean shredded chicken/shrimp/ or pan seared tofu as protein boost
Notes
Why This Meal Packs a Punch
- Chickpea or Lentil Pasta: High in plant-based protein and fiber to keep you full and support gut health.
- Broccoli: Contains sulforaphane, which may reduce tumor growth.
- Cherry Tomatoes & Red Bell Peppers: Rich in antioxidants like lycopene and vitamin C to combat oxidative stress.
- Garlic: A known immune booster with cancer-inhibiting properties.
- Olive Oil: Supports heart health and reduces inflammation.