Importance Score: 12 / 100 🟠
Quick and Nutritious One-Pan Spinach Pasta Recipe for Weeknights
Preparing a nutritious meal during the week can often feel like a significant task, particularly for those who prefer not to meticulously plan meals in advance. Amidst busy weekly schedules, cooking frequently becomes a low priority upon returning home in the evening, especially when lacking culinary inspiration.
However, creating a nourishing dinner doesn’t necessarily demand extensive time and preparation. In fact, you can often achieve impressive results with fewer ingredients than anticipated. One-pan recipes are particularly advantageous, minimizing post-meal cleanup. This recipe for creamy spinach pasta, inspired by food writer Deliciously Ella, is touted as the “ultimate one-pan wonder,” requiring only 15 minutes to prepare with “minimal kitchen prep.” Abundant in spinach, this dish is remarkably nutrient-rich for any time of year, ensuring optimal benefits from this simple yet satisfying meal.
The Nutritional Benefits of Spinach Pasta
When considering dinner options, it’s crucial to recognize the impact of food choices on digestion and even sleep quality. Spinach, a key ingredient in this recipe, is a powerhouse of iron and vitamin C, both vital for sustaining healthy energy levels and bolstering the immune system, contributing to more restful sleep.
This recipe, featuring spinach, lemons, and cashews, offers an effortless way to incorporate essential nutrients. It delivers a substantial 40% of the recommended daily iron intake and 50% of the daily vitamin C requirement.
The inclusion of sunflower seeds further enhances its nutritional profile, providing a valuable source of antioxidants. This means you can effortlessly prepare a midweek meal that offers a range of health advantages in minimal time.
One-Pan Creamy Spinach Pasta Recipe
Ingredients:
For the Pasta:
- 75g pasta of your preference
- 60g frozen peas
For the Sauce:
- 100g raw cashews
- 20g sunflower seeds
- 2 cloves of garlic
- 200g spinach
- 1 tbsp olive oil
- 400ml milk of choice
- Juice of ½ lemon
- 1 tbsp nutritional yeast
- Salt, to taste
Method:
Begin by soaking the cashews and sunflower seeds in boiling water for approximately five minutes. While these are soaking, prepare the sauce.
Place a medium-sized saucepan over medium heat and add a drizzle of olive oil. Introduce the garlic and sauté for two minutes until fragrant. Add the spinach along with a pinch of salt. Continue stirring until the spinach wilts.
Transfer the wilted spinach to a blender, incorporating the soaked cashews and sunflower seeds, including the soaking water. Add your preferred milk, lemon juice, and nutritional yeast. Blend until the mixture achieves a smooth and creamy consistency.
Rinse the saucepan and refill it with water. Bring the water to a boil and cook the pasta according to package instructions. Add the frozen peas to the boiling water during the final minute of pasta cooking time. Reserve a mugful of the pasta water before draining both the pasta and peas.
Return the cooked pasta and peas to the saucepan. Pour the prepared creamy sauce over the pasta mixture. Gradually add the reserved pasta cooking water, stirring continuously until the pasta is thoroughly coated in the sauce and the sauce has thickened to your liking. Add more pasta water as needed to reach the desired sauce consistency.
Serve immediately and enjoy your delicious and easy spinach pasta.