Creamy Vegetable Pasta (Pre-Op)

  • Time: 30 minutes
  • Servings: 2
  • Stage: Pre-Op

INGREDIENTS:

  • Grape tomatoes - 240 grams or 8.5 oz
  • Whole-wheat pasta, uncooked - 120 grams of 4.2 oz
  • Yellow onion - 1/4 medium (40 grams)
  • Garlic clove - 2 medium (8 grams or 2 tsp minced)
  • Vegetable broth, low sodium - 1/4 cup (80 grams)
  • Soy milk, unsweetened - 1/4 cup (80 grams)
  • Wheat flour, all purpose - 1 tbsp (8 grams)
  • Basil, dried leaves - 1/2 tsp
  • Sea salt - 1/4 tsp
  • Black pepper - 1/8 tsp
  • Red chili flakes - 1/8 tsp (optional)
  • Olive oil - 1/2 tbsp (7 grams)
  • Spinach, fresh, chopped - 1 handful (40 grams)
  • Broccoli - 2 cups (200 grams)

INSTRUCTIONS:

  1. Pre-heat the oven to 400°F or 200°C.
  2. Slice the grape tomatoes in half and add them skin side down to a baking sheet lined with parchment paper or aluminum foil. Bake for 20-25 minutes.
  3. Cook the pasta according to instructions on the package. Do not use additional oil or salt. Drain and rinse with cold water when done (helps prevent it from getting sticky). Set aside.
  4. Finely chop the onion and garlic. In a small bowl, combine the vegetable broth, soy milk, flour, basil, sea salt, pepper, and chili flakes. Whisk thoroughly until the flour is fully dissolved.
  5. Place a large pan over medium-low heat. Once hot, add the olive oil, onion, and garlic. Cook for about 3 minutes stirring frequently. Then add the liquid mixture. Mix and add the pasta to the pan. Coat the pasta with the sauce, let stand for about a minute, and then remove from heat.
  6. Add the roasted tomatoes, chopped spinach, broccoli, and hemp seeds to the pot and mix. Serve and enjoy!

*Note: Broccoli can be raw, steamed or boiled. Divide equally by the listed number of servings. Stays fresh in the refrigerator for 2-3 days. Can omit red chili flakes if desired or add a bit more to make it spicy.

NUTRITION FACTS per serving:

  • Calories 355
  • Protein 15 grams
  • Carbs 64 grams
  • Fat 7 grams
  • Fiber 11 grams
  • Sugar 8 grams
  • Iron 24% DV
  • Calcium 17% DV
  • Sodium 16% DV

DV = Daily Value, Based on diet for healthy adults

Nutritionist notes: Please note that this recipe if for future gastric sleeve patients that need to lose weight before their surgery. Do not follow this recipe if you already had your surgery.

Tags: dairy-free, vegan, vegetarian, plant-based, high-fiber, gastric sleeve, pre-op, bariatric, vsg, diet, 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.