Pasta with Cashew Cream & Vegan Mushroom Ragu

Pasta with Cashew Cream & Vegan Mushroom Ragu

This hearty vegan pasta combines a silky cashew cream sauce with a rich mushroom tomato ragu for a comforting, protein-forward meal that feels indulgent yet nourishing.

Ingredients

Pasta

• 12 ounces protein pasta (chickpea, lentil, or high-protein wheat)

Cashew Cream Sauce

• 1 cup raw cashews, soaked in hot water 30 minutes (or overnight)

• 3/4 cup unsweetened almond milk (more as needed)

• 1 tablespoon olive oil

• 1–2 tablespoons fresh lemon juice (to taste)

• 1/2 teaspoon garlic powder

• 1/2 teaspoon onion powder

• 1/2 teaspoon salt (or to taste)

Vegan Mushroom Ragu

• 2 tablespoons olive oil

• 8 ounces mushrooms, finely chopped or sliced

• 3 cloves garlic, minced

• 1 tablespoon tomato paste

• 1 cup crushed or diced tomatoes

• 1/2 teaspoon chili flakes (adjust to taste)

• Salt and black pepper, to taste

• 2 cups fresh spinach, roughly chopped

Instructions

1. Cook the Pasta
   Bring a large pot of salted water to a boil. Cook protein pasta according to package instructions until al dente. Reserve 1/2 cup pasta water, then drain and set aside.

2. Make the Cashew Cream
   Drain soaked cashews and add to a high-speed blender. Add almond milk, olive oil, lemon juice, garlic powder, onion powder, and salt. Blend until completely smooth and creamy. Adjust thickness with more almond milk if needed. Set aside.

3. Prepare the Vegan Ragu
   Heat olive oil in a large skillet over medium heat. Add mushrooms and cook 6–8 minutes until browned and moisture has cooked off. Stir in garlic and cook 30 seconds. Add tomato paste and cook 1 minute to deepen flavor. Stir in tomatoes, chili flakes, salt, and pepper. Simmer 5–7 minutes. Fold in spinach until just wilted.

4. Combine & Serve
   Add cooked pasta to the skillet with the ragu. Pour in cashew cream sauce and toss to coat, adding reserved pasta water as needed for a silky finish. Warm through for 1–2 minutes.

Serve With

• Fresh herbs (basil or parsley)

• Extra chili flakes

• Cracked black pepper or vegan parmesan

Comforting, creamy, and packed with plant-based protein—this is the kind of pasta you’ll crave again and again 🍝🌱

This protein pasta with cashew cream and vegan mushroom ragu is a deeply nourishing meal that supports overall health and wellness while still delivering comfort and flavor. Built entirely from plant-based ingredients, this dish offers a balanced combination of protein, healthy fats, fiber, and micronutrients that work together to fuel the body, support digestion, and promote long-term vitality.

At the foundation of the recipe is protein pasta, often made from legumes such as chickpeas, lentils, or peas. Compared to traditional refined pasta, protein pasta delivers significantly more plant-based protein and fiber, both of which are essential for maintaining steady energy levels and supporting muscle repair. Protein helps stabilize blood sugar, keeping you fuller for longer and reducing cravings, while fiber plays a key role in digestive health and gut regularity. For those following a vegan or plant-forward lifestyle, legume-based pasta is an efficient and satisfying way to meet daily protein needs without relying on animal products.

The cashew cream sauce contributes healthy fats and essential minerals that support heart and brain health. Cashews are rich in monounsaturated fats, which help reduce inflammation and support cardiovascular wellness. They also contain magnesium, copper, and zinc—minerals important for energy production, immune function, and nervous system support. Blending the cashews with almond milk and olive oil enhances the sauce’s nutrient profile. Olive oil, a cornerstone of the Mediterranean diet, is well known for its anti-inflammatory properties and its role in supporting healthy cholesterol levels. Lemon juice adds not only brightness and flavor but also vitamin C, which aids in iron absorption and immune defense.

The vegan mushroom ragu brings powerful antioxidant and anti-inflammatory benefits to the dish. Mushrooms are rich in B vitamins, selenium, and compounds that support immune health and cellular repair. They also provide umami depth, making this dish deeply satisfying without the need for meat. Tomatoes and tomato paste are excellent sources of lycopene, a potent antioxidant linked to heart health and reduced inflammation. Cooking tomatoes enhances lycopene absorption, making the ragu especially beneficial from a nutritional standpoint. Garlic further boosts immune health and cardiovascular support, while chili flakes may help stimulate metabolism and circulation.

Fresh spinach adds a final layer of wellness, supplying iron, folate, vitamin K, and chlorophyll. These nutrients support blood health, bone strength, and detoxification pathways in the body. Because the spinach is gently wilted into the sauce, it retains much of its nutritional value while blending seamlessly into the dish.

Together, this recipe is a holistic, plant-based meal that supports sustained energy, digestion, immune health, and heart wellness. It is naturally dairy-free, cholesterol-free, and rich in whole-food nutrients, making it ideal for those seeking comfort food that aligns with a health-conscious lifestyle. This is the kind of nourishing meal that proves wellness and indulgence can coexist beautifully.