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Veggie-Packed Bean Pasta with Creamy Garlic Sauce


  • Author: Catherine Haffey

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

  1. Cook the pasta according to the package instructions. Reserve 1/4 cup of pasta water before draining.
  2. While the pasta cooks, heat olive oil in a large skillet over medium heat. Add garlic and sauté until fragrant.
  3. Toss in broccoli, cherry tomatoes, and red bell peppers. Sauté for 5-7 minutes until veggies are tender.
  4. Stir in almond milk and nutritional yeast to create a creamy sauce. Add the reserved pasta water for extra creaminess if needed.
  5. Combine the cooked pasta with the veggie sauce. Mix well, season with salt and pepper, and garnish with fresh parsley or basil.
  6. Serve warm and enjoy a meal packed with cancer-fighting power!
  7. 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.