ini cauliflower pasta is a simple, healthy, wholesome, high-protein dinner recipe that you can make in di bawah 30 minit and that can meal prep a whole week of delicious meals loaded with over 26 grams of protein per serving!
When I make my weekly meal prep, where I included this week my Puding Chia Protein Tinggi, Salad Vegan Protein Tinggi, dan Bar Sempurna, I always try to come up with something yummy and filling for dinner. So this week, I made pasta. Not just regular pasta like my Pasta Brokoli Vegan, but rather a high-protein option all with natural ingredients. One portion of this pasta recipe brings over 26 grams of protein!
Walaupun keseluruhan resipi ada di bawah, jangan terlepas semua petua saya di bahagian bawah, termasuk pertukaran bahan, petua memasak saya dan gambar langkah demi langkah!
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Pasta Kembang Kol
Ramuan
- 5 cawan Kembang kol
- 1 ¼ cawan Susu Soya
- ½ sudu teh Garam
- ¼ sudu teh Lada
- ½ cawan Stok sayur
- 1 kecil Bawang - dihiris
- ¼ cawan Ragi Berkhasiat
- 2 sudu makan Minyak Zaitun
- 2 Bawang putih bawang putih
- 17 auns Pasta - tidak matang
- ½ cawan Gajus mentah - tidak berlarut
arahan
- Cook the cauliflower until fork-tender. It takes 12-14 minutes. Drain it and let it cool for 15 minutes.
- In a non-stick saucepan, warm olive oil, add onion and garlic and cook until golden and fragrant – about 2 minutes.
- Add the soy milk, cashews, vegetable stock, salt, pepper, and yeast. Simmer for 10 minutes, then remove from heat and set aside.
- In a large saucepan, boil water and add the cauliflower florets.
- In a high-speed blender, add the cooled cooked cauliflower florets and the cooled sauce.
- Blend the cauliflower until smooth.
- Pour the sauce over the cooked pasta, stir to combine, and store it in 6 airtight containers for up to 4 days in the fridge.
- Serve with fresh basil, chilli flakes and vegan Parmesan.
Pemakanan
Bahan dan Pengganti
- Kembang kol – I sometimes struggle to make my kids eat cauliflower, but cooking it and turning it into a sauce makes it completely unnoticeable and it brings a fantastic texture to the pasta. You can also use broccoli here, but the sauce will be green.
- Susu Soya – You can use any plant-based milk, but if you’re chasing proteins, use soy milk. It’s naturally rich in protein and there are even protein-enriched version available with as much as 10g of protein per 100ml.
- Stok sayur – You can use veggie stock or a seasoning cube in water.
- Bawang – You can use either yellow onions or shallots, they are the fancier version.
- Ragi Berkhasiat – Nutritional yeast brings many nutrients, including Vitamin B12, and a slight cheesy taste. You can skip it if you don’t have any.
- Minyak Zaitun – I like to use my local extra-virgin olive oil, but feel free to use any oil you like.
- Pasta – All pasta work for this recipe, take the one you love.
- cashews – Cashew nuts bring a lot of protein and turn the sauce creamy.
How To Make Cauliflower Pasta
This recipe is really easy to make with my recipe card below. For further help, I’ve added the following step-by-step pictures!
Cook the cauliflower until fork tender in boiling water then pour it in a blender when it has cooled down.
Add all the other sauce ingredients to the blender.
Blend the cauliflower cashew sauce until smooth.
Pour the sauce on top of your favorite cooked pasta and serve.
Ini berfungsi seperti yang ditulis, terima kasih!