When pasta and greens come together, it’s a beautiful thing! Simplicity at its finest, this hearty, flavorful, and oh-so-delicious Italian Pasta and Peas is total comfort food. A one-pot wonder, ready in 30 minutes or less, and a perfect blend between a soup and a pasta dish. If you’re a pasta lover, this dish is sure to win your over, not to mention your wallet too. Whole Food Plant Based, Vegan, plant based, oil free, refined sugar free, no highly processed ingredients and gluten free.
Hi! Robin here.
I’ve been making Pasta and Peas since 1983, the year TP109 and I got married. The week we got married, we went on a honeymoon to Cape Cod, then drove to Canastota, New York where my husband’s family lives.
I’ll never forget furiously writing fast recipe notes for all of TP’s favorite Italian comfort food dishes that all his relatives shared with me. As you can guess Italian Pasta and Peas was a dish right up near the top of the list of dishes to master.
Pre-TP109
Prior to meeting and marrying my husband, my list of Italian dishes was spaghetti and meatballs with an occasional lasagna (made with cottage cheese.) I grew up in farm country so dinners were hearty, meaty, generally farm fare, heavily laden with mashed potatoes, gravies, and the like.
Open the door, I’m coming through . . .
Little did I know that the Italian cuisine held so many wonders and fascinations that I was about to learn. For a country girl, who grew up in the 60s and 70s, I had no idea that you could mix pasta and peas. Seriously, never even crossed my mind.
The internet did not exist back then. Life was much smaller, simpler, and less worldly during that time. You didn’t know what you didn’t know.
Pasta and Peas, where have you been all my life?
When TP109’s family introduced me to Pasta and Peas, I fell in love, and I have been making it in various forms ever since. Italian Pasta and Peas is simple, humble food. You can hardly go wrong with making it. It has been a family staple for many years, until we went Whole Food Plant Based, then we had to rethink the recipe!
Whole Food Plant Based Goodness Gracious!
TP109 was struggling with my various versions of Pasta and Peas over the years. He simply missed all the oil that really balanced the flavors. Monkey and I have been making variations on this recipe for quite some time.
But we really wanted a recipe that could capture the essence of a true Italian Pasta and Peas dish. Easier said than done, especially if you are an Italian, then you know what I am talking about.
Give it up . . .
When going Whole Food Plant Based, you know that you are going to have to give a little in order to achieve a lot. In other words, Parmesan cheese is a nice additional to the original Italian Pasta and Peas dish so you just know going in that you are not going to get the same flavor with a WFPB Vegan product/recipe. End of story. So, you learn quickly how to adjust and juggle certain ingredients to get full bodied flavor that is deeply satisfying.
Serve it up!
When I served this WFPB compliant Italian Pasta and Peas dish to Mr. 100% Sicilian (TP109), I was curious to see what he would think of this dish transformation. When he scarfed it down and then went back for seconds, I knew we were on the right track; and when he went back for thirds, I knew we had the right combination of ingredients. He loved it.
Of course, he still misses his Parmesan cheese a little, but his excellent prostate numbers (PSA) say differently. Prior to being Whole Food Plant Based, he was on-track for a prostrate biopsy, but he flatly refused, and went for second doctor’s opinion, then a third doctor’s opinion (all of whom were field Urology experts) and all of whom insisted on performing a very painful 12-point prostrate biopsy. He refused them all and requested 6 months to see if his numbers would go down to normal. All 3 doctors protested profusely, but he just flatly refused.
Six months later . . .
. . . and 6 short months later, his prostate numbers lowered into the normal range as he was more consistently eating Whole Food Plant Based meals. His most recent doctor told him “I don’t know what you are doing, but keep doing it!” A prostate biopsy was no longer needed. Another Whole Food Plant Based life changing story!
This post contains affiliate links, and we may receive a very small commission if you purchase through those links at no additional cost to you. Thank you for supporting Monkey and Me Kitchen Adventures! For more information, see our disclosures here.
Ameera here!
Mom has been making Italian Pasta and Peas for as long as I can remember. I always found this dish to be very comforting and satisfying. Mom made it fairly frequently because it came together quickly and we all loved it.
When we decided to transform this dish to Whole Food Plant Based, it was just a tad bit challenging, only because we wanted it to taste as authentic as possible.
In other words, not just a simple recipe transformation, but a soul-satisfying transformation. A dish that would make an Italian grandmother proud!
We worked really hard on this transformation, and I believe we have created a WFPB version that would tickle your tummy and make you run back for seconds before it’s all gone!
Give it a try! Post it on Instagram if you make it and tag @monkeyandmekitchenadventures. We would love to hear from you!
Products Used:
- 8-quart ceramic/enamel lined Dutch oven or similar large stock pot
Italian Pasta and Peas
- Prep Time: 10 minutes
- Cook Time: 20 minutes
- Total Time: 30 minutes
- Yield: 4-6 Servings 1x
- Category: Soup
- Method: Stovetop
- Cuisine: Italian
Description
When pasta and greens come together, it’s a beautiful thing! Simplicity at its finest, this hearty, flavorful, and oh-so-delicious Italian Pasta and Peas is total comfort food. A one-pot wonder, ready in 30 minutes or less, and a perfect blend between a soup and a pasta dish. If you’re a pasta lover, this dish is sure to win your over, not to mention your wallet too. Whole Food Plant Based, Vegan, plant based, oil free, refined sugar free, no highly processed ingredients and gluten free.
Ingredients
- 1 medium white onion, finely chopped
- 2 celery ribs, finely chopped
- 1 carrot, finely chopped
- 1 Tablespoon minced garlic
- 1 cup vegetable broth *
- 4 cups water (or broth)
- 1 Tablespoon white miso *
- 2 cups dry pasta (of choice) *
- 2 cups frozen peas, thawed
- 1 – [ 15.5 oz. can ] cannellini beans, drained and rinsed
- ¼ cup unsweetened plain plant milk
- 1 Tablespoon nutritional yeast
- 5 oz. baby spinach/baby kale mixed greens
Spice/Herb Ingredients:
- 2 Tablespoons dried minced onions
- 1 teaspoon onion powder
- 1 teaspoon garlic powder
- ½ teaspoon Italian seasoning (+/-)
- ½ + ¼ teaspoon dried basil
- 2 teaspoon sea salt (+/-) *
- ¼ teaspoon black pepper
- Pinch red pepper flakes
Optional Oil Free Basil Pesto:
- 1 cup fresh basil
- 2 Tablespoons vegan oil free cream cheese (We used Kite Hill)
- 1 Tablespoon unsweetened plain plant milk
- 2 teaspoons toasted pine nuts
- Pinch sea salt
Optional Toppings:
- Crushed red pepper flakes
- Italian microgreens
- Toasted pine nuts
Instructions
- In a large ceramic/enamel lined Dutch oven/pot or similarly large stockpot, add the finely diced onion, celery, and carrots. Sauté over medium-high heat for 5 to 7 minutes until the veggies are tender. (If needed to prevent sticking, add a splash of vegetable broth or water).
- Add the minced garlic and sauté for one minute.
- Add the water, vegetable broth and miso bring to a boil, then immediately lower to a simmer.
- Add all the seasonings, stir to combine.
- Add the dry pasta (see notes), frozen peas, and cannellini beans. Cook for 5 minutes.
- Add the plant milk and nutritional yeast and cook until the pasta is almost tender, then fold in the baby spinach/baby kale greens and remove from the stove.
- Place a lid on the pot and let stand undisturbed for 5 minutes. Check the pasta to ensure it is tender. If not, replace the lid until tender.
- Serve with your favorite toppings.
- If making the Basil Pesto, place all the Basil Pesto ingredients into a high-speed blender and pulse for 30 seconds or more until well emulsified. Dollop on individual servings.
Notes
*Vegetable Stock: We use Pacific Organic Vegetable Stock. We love this brand because it is Whole Food Plant Based compliant, as it does not contain MSG, has no oil, and does not contain any highly-processed ingredients; however, this brand of vegetable stock does have a strong flavor so less broth is required when compared to the water ratio. We use a higher water to broth ratio because of this. If you are using a brand other than Pacific vegetable broth, then consider adjusting the water/vegetable broth ratio accordingly. For example, if you are using a very mellow vegetable broth, you might consider 4 cups of vegetable broth and 1 cup of water for this recipe. Please adjust the recipe (broth/water ratio) accordingly based upon the vegetable broth brand used if using other than Pacific Organic Vegetable Stock. IMPORTANT UPDATE: Pacific Organic has changed their recipe for this broth so it is not as strong. Consider 2 1/2 cups water and 1 1/2 cups broth.
*Miso: We used Miso Master Organic Mellow White Premium Lite Miso, Certified Gluten Free. Miso really lends itself to balancing flavors when you don’t use oil. You can also substitute with chickpea miso for a soy free version.
*Pasta: If using a gluten free pasta you may wish to cook the pasta separately, drain and rinse really well in cold water to remove all the excess starch, then add the cooked pasta at the end. Gluten Free pasta tends to release a lot of starch into the water and makes the dish cloudy.
*Sea Salt: Please adjust the sea salt based upon your family’s preferences and/or based upon dietary needs.
*Serving: 4 to 6
*Storage: Refrigerate and use within 7 days.
Storage: Refrigerate and use within 7 days.
This post contains affiliate links, and we may receive a very small commission if you purchase through those links at no additional cost to you. Thank you for supporting Monkey and Me Kitchen Adventures! For more information, see our disclosures here.
What are Italian microgreens? Is this something I can grow myself? I have never seen these at a grocery store.
Hi there Karen 🙂 The Italian microgreens are not essential to the dish, but they are a fun decoration. We like to use them. Microgreens are the beginning plant shoots. The Italian blend we used had arugula, kale, parsley, and basil. You can definitely grow them at home or you can find them in most health food stores near the fresh herbs and lettuces. They are typically sold in a small container just like a lot of fresh herbs. We buy ours at Earth Fare, Giant Eagle, Whole Foods, etc. but again, they are fun and decorative and not an… Read more »
I made this tonight in my Instant Pot. Even though it might not have been necessary, I started with the vegetables in the pot on saute mode, then added the rest of ingredients, except for the pasta, nut milk, and spinach (which was 4 cups packed). I brought the ingredients to a boil, also using the saute mode adjusted to “more,” then added Tinkyada brown rice pasta shells, closed the lid, and set the pot for manual 6 minutes. After quick releasing the pressure, I stirred in the spinach until wilted and added the nut milk. I served the pasta… Read more »
Hi there Melissa 🙂
Yay! We are so glad that you enjoyed this recipe! We truly appreciate your awesome feedback, support, and encouragement! Thank you so much for sharing your Instantpot success with this recipe; we are so excited to hear that it worked wonderfully!
Wishing you a wonderful day!
-Ameera and Robin 🙂
I made this dish last night and it was absolutely delicious! The whole family loved it. I am only several months into the WFPD and the rest of my family is, well, let’s say less than thrilled with the change. In particular, we are hosting an exchange student from Switzerland who is not a big vegetable fan. But! She loves both peas and pasta and so when I came across this recipe I was hopeful. She loved it. I did make the pesto and while it is optional, it really does add a lot and I highly recommend it! Thank… Read more »
Hi there Valerie 🙂
Yaaayyy!!! We are SO excited that everyone enjoyed this dish, and glad you made the pesto too – all about layering flavors. Totally feel you on adjusting to this new WFPB lifestyle, but so thrilled that this recipe helped make the transition a little easier. We are excited to be on this Whole Food Plant Based Journey with you; it’s an incredible journey when flavorful satisfying dishes are involved. 😀
-Ameera and Robin 🙂
Have you used regular kale or baby arugula? Do u think it would work?
Hi there Xiomara 🙂
Thank you so much for reaching out to us! You can definitely use any greens you prefer and enjoy cooked.
-Ameera and Robin 🙂
I want to make the italian pasta and peas…i am new at this but I need the nutritional value…do you have that available?
Hi there Marilyn 🙂
We are so glad you are interested in making this dish! We don’t have the nutritional value for this recipe, but we highly recommend cronometer for calculating nutritional info.
-Ameera and Robin 🙂
Hi I’m making this tonight for my “skeptic” husband! Can you send guest an alternative for vegan cream cheese in the pesto? Not available here.
Hi there Marisa 🙂
Unfortunately, we do not have an alternative for vegan cream cheese. You can make homemade WFPB cream cheese. Here is our recipe.
-Ameera and Robin
https://monkeyandmekitchenadventures.com/vegan-cream-cheese/