Creamy Kale and Pumpkin Seed Pasta

  • Time: 20-25 minutes
  • Servings: 3
  • Serving Size: 5.5 ounces
  • Stage: Post-Recovery

INGREDIENTS:

  • Whole-wheat pasta, uncooked - 90 grams or 3.2 oz
  • Yelllow onion - 1/4 medium (40 grams)
  • Kale, chopped - 2 handfuls (60 grams)
  • Olive oil - 1/2 tbsp (7 grams)
  • Parsley, chopped fresh leaves - 3 tbsp (6 grams)
  • Hemp seeds - 3 tsp (10 grams)(for our favorite brand click here)

INGREDIENTS FOR SAUCE:

  • Pumpkin seeds - 5 tbsp (50 grams)
  • Nutritional yeast - 2 tbsp (8 grams)(for our favorite brand click here)
  • Garlic clove - 1 medium (4 grams)(or 1 tsp minced garlic)
  • Lemon, juice only - 1/4 medium (12 grams)
  • Sea salt - 1/2 tsp
  • Black pepper, ground - 1/4 tsp
  • Water - 1/2 cup (120 grams)

INSTRUCTIONS:

  1. Cook pasta according to instructions. We used penne.
  2. Add all the ingredients for the sauce to a blender and mix for at least 30 seconds or until creamy. 3. Chop the yellow onion and kale.
  3. Place a large pan over medium heat and add the olive oil. Once hot, add the onion and cook for 1-2 minutes or until soft and fragrant.
  4. Add the kale to the pan and cook for another 2-3 minutes.
  5. Reduce the heat to low and transfer the mixture from the blender to the pan. Stir gently. Cook for 1 minute and then mix in the cooked pasta. Turn off the heat.
  6. Garnish with fresh parsley (1 tbsp per serving) and hemp seeds (1 tsp per serving). Enjoy!

*Note: Divide equally by the listed number of servings. Stays fresh in the refrigerator for up to 3 days.

NUTRITION FACTS per serving:

  • Calories 265
  • Protein 13 grams
  • Carbs 29 grams
  • Fat 13 grams
  • Fiber 6 grams
  • Sugar 2 grams
  • Iron 20% DV
  • Calcium 5% DV
  • Sodium 12% DV

DV = Daily Value, Based on diet for healthy adults

Nutritionist notes: Whole-wheat pasta can be a great addition to a gastric sleeve diet (if it sits well with your stomach) because it provides a good amount of protein and important nutrients like fiber, iron and potassium. Have it with some seeds like pumpkin and hemp and you have a delicious and healthy combination.

Tags: dairy-free, soy-free, vegan, vegetarian, plant-based, high-fiber, gastric sleeve, vsg, bariatric, recipe

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*The picture is meant for illustrative purposes and may sometimes not be representative of the serving size. For a precise serving size please follow the list of ingredients carefully, using grams as the most exact measurement.