Are you looking for a fresh and nutritious twist to your pasta dishes? If so, you’ve stumbled upon the perfect recipe: Avocado Pasta. This delightful dish brings together the creaminess of ripe avocados, the crunch of fresh vegetables, and the wholesome goodness of whole wheat pasta. It’s not just a meal; it’s an experience of flavors and textures that tantalizes your taste buds.
Why We Love This Avocado Pasta Recipe
Avocado Pasta stands out for numerous reasons. Firstly, the creamy avocado base creates a luscious sauce that is both indulgent and healthy. Unlike traditional cream-based sauces, this recipe uses wholesome ingredients like Greek yogurt, which decreases fat content while adding a boost of protein. Second, it incorporates fresh vegetables, particularly asparagus and peas, providing not only a pop of color but also essential vitamins and minerals. The vibrant flavors from herbs such as parsley and basil elevate this dish, making it both aromatic and delicious.
Moreover, this recipe is incredibly versatile. You can easily customize it by adding your favorite proteins or vegetables, making it adaptable for different dietary preferences. Its easy preparation means you can whip it up in under 30 minutes, making it perfect for busy weeknights or spontaneous gatherings. With just a handful of ingredients, you’ll be surprised at how luxurious this dish tastes.
Ingredients for Avocado Pasta
To prepare this Avocado Pasta, gather the following wholesome ingredients:
- 8 ounces whole wheat pasta (orecchiette)
- 1 pound asparagus (tough ends trimmed and cut into 1-inch pieces)
- 1 medium ripe avocado (halved and peeled with the pit removed)
- 1 clove garlic (peeled)
- 1/4 cup nonfat plain Greek yogurt
- 1/4 cup fresh parsley leaves (plus additional for garnish)
- 1/4 cup fresh basil leaves (plus additional for garnish)
- 2 tablespoons fresh lemon juice
- 1/2 teaspoon kosher salt (plus additional for cooking the pasta)
- 1/4 teaspoon ground black pepper
- 1 tablespoon extra-virgin olive oil
- 4 small green onions (thinly sliced, about 1/2 cup)
- 2 cups fresh arugula
- 1 cup frozen peas
- Freshly grated Parmesan (optional for serving)
How to Make Avocado Pasta
Now that you have your ingredients ready, let’s proceed to create this delightful dish step by step.
- Cook the Pasta: Start by bringing a large pot of salted water to a boil. Once boiling, add the whole wheat pasta. You want to cook the pasta until it’s al dente, typically about 8-10 minutes. However, about three minutes before the pasta is done, throw in the trimmed asparagus pieces. This ensures they’re cooked just right—crunchy and vibrant.
- Prepare the Sauce: While your pasta is cooking, focus on making the sauce. In a food processor or blender, combine the ripe avocado, peeled garlic, Greek yogurt, fresh parsley, fresh basil, lemon juice, kosher salt, and ground black pepper. Process this mixture on high speed for 20 to 30 seconds, or until you achieve a smooth, creamy consistency. This avocado sauce will be the heart of your dish.
- Sauté the Vegetables: In a large saucepan or Dutch oven, heat the extra-virgin olive oil over medium-low heat. Add the sliced green onions and cook for about 2–3 minutes until they soften. Next, toss in the arugula and frozen peas. Stir and cook for another 2 minutes until the arugula has wilted—a process that adds layers of flavor and nutrients to your pasta.
- Combine Everything: Remove the pan from the heat. Drain the pasta, reserving about a cup of the cooking water. Add both the pasta and asparagus to the pan with the sautéed vegetables. Gently stir in the creamy avocado sauce, ensuring every piece of pasta is well-coated. If you notice that the pasta feels too thick or the sauce isn’t spreading evenly, simply add a bit of the reserved pasta water until achieving your desired creaminess.
- Final Touches: Give your dish a taste test and season it with additional salt or pepper if needed.
- Serve: This dish is best enjoyed immediately while warm, but don’t be surprised if you find yourself enjoying leftover servings straight from the refrigerator!
How to Serve Avocado Pasta
When it comes to serving your Avocado Pasta, the presentation matters just as much as the taste. Start by placing a generous serving onto a plate or shallow bowl. For an elegant touch, sprinkle a bit of freshly grated Parmesan cheese, if desired, for those who enjoy that extra flavor.
Don’t forget to garnish with additional parsley or basil leaves, which add a lovely fresh finish and a beautiful splash of green color. You can also serve this dish alongside a crisp green salad or some crusty whole grain bread for a complete meal.
This pasta is not only visually stunning; it’s also a conversation starter. The vibrant colors and enticing aroma are sure to impress anyone at your table, making this an exceptional dish for any gathering.
Expert Tips: Avocado Pasta
To take your Avocado Pasta to the next level, consider these expert tips:
- Pick the Perfect Avocado: Opt for a ripe avocado. You’ll want it to be slightly soft to the touch but not mushy. This ensures a rich and creamy sauce.
- Customize Your Ingredients: Feel free to add proteins like grilled chicken or shrimp for a heartier version. Alternatively, toss in other vegetables like cherry tomatoes or bell peppers for added nutrition and color.
- Adjust the Herb Choices: While parsley and basil are classic, you can mix in other herbs you enjoy, such as cilantro or dill.
- Don’t Skip the Lemon Juice: This ingredient adds acidity, balancing the richness of the avocado and yogurt. It also helps prevent the avocado from browning.
- Experiment with Textures: If you enjoy a bit of crunch, consider adding toasted nuts or seeds on top.
How to Store Avocado Pasta
If you find yourself with leftovers—though it’s hard to resist finishing this dish right away!—you can store Avocado Pasta in an airtight container in the refrigerator for up to 2 days. However, as avocado tends to brown when exposed to air, the sauce’s color may change slightly.
To keep it looking fresh, cover the surface of the sauce with plastic wrap before sealing the container. When you’re ready to eat your leftovers, simply warm the pasta in a saucepan over low heat, adding a splash of water or olive oil to revive its creamy texture.
Variation of Avocado Pasta
The beauty of Avocado Pasta lies in its adaptability. Here are some creative variations to try:
- Zucchini Noodles: For a lighter, low-carb version, substitute traditional pasta with spiralized zucchini.
- Spicy Kick: If you enjoy a bit of heat, add red pepper flakes or a dash of hot sauce to your avocado sauce.
- Mediterranean Flair: Toss in chopped sun-dried tomatoes, olives, or feta cheese for a Mediterranean twist.
- Mushroom Medley: Sauté sliced mushrooms along with the green onions for an earthy depth of flavor.
- Vegan Option: Replace Greek yogurt with coconut yogurt or silken tofu for a fully vegan recipe without losing creaminess.
FAQ: Is Avocado Pasta Healthy?
Yes! Avocado Pasta is a healthy dish packed with nutrients. Avocados are rich in healthy fats, fiber, and essential vitamins. Whole wheat pasta offers complex carbohydrates that provide energy, while the addition of vegetables like asparagus and peas ensures that you’re getting vitamins and minerals. The use of Greek yogurt adds protein without excessive calories. Overall, this dish is a wholesome choice that satisfies your taste buds and nurtures your body.
In conclusion, Avocado Pasta is not just a meal; it’s a celebration of flavors and nutrition. With its creamy texture, vibrant colors, and fresh ingredients, you can feel good about serving this dish to your family and friends. From preparation to serving, each step is simple and straightforward, allowing even beginner cooks to impress with their culinary skills. Once you try it, you’ll wonder how you ever lived without this creamy pasta bliss! Enjoy your culinary adventure with Avocado Pasta!
Avocado Pasta
Ingredients
Pasta and Vegetables
- 8 ounces whole wheat pasta (orecchiette)
- 1 pound asparagus (tough ends trimmed and cut into 1-inch pieces)
- 1 medium ripe avocado (halved and peeled with the pit removed) for the creamy sauce
- 1 clove garlic (peeled)
- 1/4 cup nonfat plain Greek yogurt for a creamy base
- 1/4 cup fresh parsley leaves (plus additional for garnish)
- 1/4 cup fresh basil leaves (plus additional for garnish)
- 2 tablespoons fresh lemon juice adds acidity
- 1/2 teaspoon kosher salt (plus additional for cooking the pasta)
- 1/4 teaspoon ground black pepper
- 1 tablespoon extra-virgin olive oil
- 4 small green onions (thinly sliced, about 1/2 cup)
- 2 cups fresh arugula
- 1 cup frozen peas
- to taste Freshly grated Parmesan (optional for serving)
Instructions
Cook the Pasta
- Bring a large pot of salted water to a boil. Once boiling, add the whole wheat pasta and cook until al dente, typically about 8-10 minutes. About three minutes before the pasta is done, add the trimmed asparagus pieces.
Prepare the Sauce
- In a food processor or blender, combine the ripe avocado, peeled garlic, Greek yogurt, fresh parsley, fresh basil, lemon juice, kosher salt, and ground black pepper. Process on high speed for 20 to 30 seconds until smooth and creamy.
Sauté the Vegetables
- In a large saucepan or Dutch oven, heat the extra-virgin olive oil over medium-low heat. Add the sliced green onions and cook for 2-3 minutes until softened. Add the arugula and frozen peas, stirring and cooking for another 2 minutes until the arugula has wilted.
Combine Everything
- Remove the pan from heat. Drain the pasta, reserving about a cup of the cooking water. Add both the pasta and asparagus to the pan with the sautéed vegetables. Stir in the creamy avocado sauce, adding reserved pasta water until desired creaminess is achieved.
Final Touches
- Taste and season with additional salt or pepper if needed.
Serve
- Dish into plates or shallow bowls, garnishing with freshly grated Parmesan cheese and additional parsley or basil leaves.