This delicious twist on a comforting Italian classic is so quick, easy, and most importantly delicious. Our homemade oil-free Italian Pasta and Peppers is full of flavor and nourishing ingredients! Tasty bell peppers, zesty garlic, and red onions are sautéed to perfection then combined with a light, yet flavorful sauce and loaded with creamy cannellini beans, baby spinach and wholesome pasta. It can be whipped up in just about 20 minutes and it is sure to make week nights a breeze, making it this week’s awesome Whip It Up Wednesday recipe.
Whole Food Plant Based, vegan, plant based, oil free, refined sugar free, no highly processed ingredients and gluten free.
Hi there, Ameera here!
This week’s Whip It Up Wednesday is our delicious Italian Pasta and Peppers. It has all the flavor elements of the traditional Italian pasta dish, but it is oil free and so much healthier.
Tender pasta covered with a deliciously light broth-like sauce that is bursting with satisfying herbs and spices. Look no further, this dish is fast, easy, and utterly delicious!
Whip it up Wednesday
As you already know, every Wednesday, we feature a quick and easy recipe that can be “whipped up” in 20 minutes or less. This recipe can be made in about 20 minutes, which really helps speed things up in the kitchen.
If you love the traditional Italian Peppers and Pasta dish, then this tasty dish is right up your alley.
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.
Traditional Pasta and Peppers
Mom used to make this dish all the time. It was a family favorite and something she could whip up super-fast and it always tasted amazing.
Oil is a major component in the traditional Italian dish; removing it needed several kitchen tests to get it just right.
The Real Test
Of course, the real test was trying it out on Dad as the traditional oil-laden dish was one of his favorites.
Mom and I loved this dish, but we wanted to make sure he loved it too! I am happy to report that he gave this dish a “2 thumbs up” and said that he really enjoyed the addition of cannellini beans and baby spinach. Gotta pack in those nutrients! LOL
We hope you give this deliciousness a try. It is awesome!
We hope you enjoy our new Whip It Up Wednesday quick and easy ideas!
We hope you give this recipe a try! If you try this pasta deliciousness, we would love to know if you enjoy it as much as we do! Please leave us a review! Post a picture on Facebook or Instagram and tag us! We would love to hear from you.
Products Used:
- Ceramic/enamel lined skillet, Dutch oven or similar large stock pot or skillet
- Large stockpot to cook the pasta
Italian Pasta and Peppers
- Prep Time: 8 Minutes
- Cook Time: 12 Minutes
- Total Time: 20 Minutes
- Yield: 4 Servings 1x
- Category: Dinner
- Method: Stovetop
- Cuisine: Italian
Description
This delicious twist on a comforting Italian classic is so quick, easy, and most importantly delicious. Our homemade oil-free Italian Pasta and Peppers is full of flavor and nourishing ingredients! Tasty bell peppers, zesty garlic, and red onions are sautéed to perfection then combined with a light, yet flavorful sauce and loaded with creamy cannellini beans, baby spinach and wholesome pasta. It can be whipped up in just about 20 minutes and it is sure to make week nights a breeze, making it this week’s awesome Whip It Up Wednesday recipe.
Whole Food Plant Based, vegan, plant based, oil free, refined sugar free, no highly processed ingredients and gluten free.
Ingredients
- 1 medium red onion, cut into thin strips
- 1 large green bell pepper, cut in strips
- 1 large red bell pepper, cut in strips
- 1 large orange bell pepper, cut in strips
- 2 Tablespoons garlic, finely minced
- ¾ cup vegetable broth *
- ½ cup water (or broth) *
- 1 Tablespoon tamari *
- 1 Tablespoon miso *
- 3 Tablespoons nutritional yeast (or Vegan Parmesan Cheese)
- 1 – [ 15.5 oz. can ] cannellini beans, drained and rinsed
- 2 cups baby spinach (optional)
Spice/Herb Ingredients:
- 1 teaspoon onion powder
- 1 teaspoon garlic powder
- 2 Tablespoon dried minced onion flakes
- 1 teaspoon dried oregano
- 1 teaspoon dried basil
- 2 teaspoons dried parsley
- 1 teaspoon sea salt (+/-) *
- ¼ teaspoon black pepper
- ¼ teaspoon red pepper flakes
Other Ingredients:
- 10 oz. GF pasta (or pasta of choice)
Optional Toppings:
- Chopped parsley
- Vegan Parmesan Cheese
- Red Pepper Flake
Instructions
- Set a large pot of water to boil in preparation to cook the pasta. Place the pasta in the boiling water, cook according to package directions, when al dente’, drain and rinse the pasta with cold water to remove any excess starches and to stop the cooking process. Set aside.
- In the meantime, measure out all your spices (except the red pepper flake) into a small bowl, mix well. Set aside.
- In a large ceramic/enamel-lined skillet, Dutch oven, nonstick skillet or similar stock pot, add the red onion and bell pepper strips and sauté over medium-high heat until they begin to soften, approximately 5 to 7 minutes.
- Add the minced garlic and sauté for 30 seconds, then add the Spice/Herb Ingredients from Step 2, sauté to release their fragrance, about 30 seconds.
- Then add the veggie broth, water, tamari, miso, nutritional yeast, bring to boil, then immediately lower to a simmer.
- Add the cannellini beans, stir well to incorporate all the ingredients, simmer until the peppers reach the desired stage of tenderness (typically about 3 to 6 minutes).
- Test the flavors, add the red pepper flakes. Add more spices, if necessary, to achieve the level of flavor you desire. Then add the cooked pasta and baby spinach, simmer until the pasta is heated through, then remove from heat and allow to sit for a few minutes to allow the pasta to absorb the flavors. Serve with Vegan Parmesan Cheese, freshly chopped parsley and red pepper flakes.
Notes
*Vegetable Stock: We use Pacific Organic Low Sodium 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.
*Water: This Italian dish is traditionally a drier style dish, in other words, the sauce is very minimal; it just coats the pasta. If you find that you would like more sauce, then add a tablespoon or so of water when you add the cooked pasta to the dish. Also note, 10 oz. of cooked pasta is the perfect sauce/pasta ratio. If you add more pasta, then we feel the pasta will not be thoroughly coated with the sauce.
*Tamari: We used San J Tamari Soy Sauce, Gluten Free, Reduced Sodium. You can substitute the tamari with reduced sodium soy sauce, Braggs Liquid Aminos, or Braggs Coconut Liquid Aminos.
*Miso: We use 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.
*Sea Salt: Please adjust the sea salt based upon your family’s sea salt preferences and/or based upon dietary needs.
*Servings: 4
*Storage: Refrigerate, use within 5 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.