This vegan Tuscan pasta is a light, flavorful dish that’s easy to whip up and absolutely delicious. With a protein boost from cannellini beans, it’s perfect for a quick lunch or dinner, and tastes great whether served hot or cold.
Packed with nutrients and made with sun-dried tomatoes, baby spinach, and beans, this pasta dish is a satisfying treat that doesn’t compromise on health. It comes together in no time, making it ideal for a fuss-free meal.
You can make it with regular pasta or choose whole wheat for extra fiber. No matter which pasta you go with, the flavors blend beautifully, making this Tuscan pasta a new family favorite.
Table of Contents
Why You’ll Love This Recipe
- Super quick – The pasta is ready in just five minutes thanks to the Instant Pot.
- Creamy and dairy-free – this recipe is rich without any of the dairy-related discomfort.
- Packed with flavor – sun-dried tomatoes, fresh basil, and garlic come together to create a deliciously bold taste despite the simple ingredients.
Vegan Tuscan Pasta recipe video
Ingredients:
- 12 oz (340g) pasta (penne, fettuccine, or your choice)
- 1 tablespoon olive oil
- 1 small onion, finely chopped
- 3-4 cloves garlic, minced
- 1 can (15 oz/425g) full-fat coconut milk (or unsweetened almond milk for a lighter version)
- 1/2 cup sun-dried tomatoes, chopped (oil-packed or rehydrated if using dry)
- 2 cups fresh spinach, packed
- 1/4 cup nutritional yeast
- 1 tablespoon lemon juice
- 1 teaspoon Italian seasoning
- Salt and pepper, to taste
- Optional garnish: Fresh basil, red pepper flakes, or vegan Parmesan
Instructions:
Step 1: Cook the Pasta
Start by bringing a large pot of salted water to a boil. Add your pasta and cook according to the package instructions until al dente. Drain the pasta, but keep about 1 cup of the pasta water in case you need to adjust the sauce consistency later.
Step 2: Sauté the Aromatics
While the pasta cooks, heat olive oil in a large skillet over medium heat. Add minced garlic and chopped onion, sautéing until the onion becomes soft and translucent, around 3-4 minutes. The fragrance of garlic and onion is the perfect start to a delicious meal.
Step 3: Add Sun-Dried Tomatoes
Stir in the chopped sun-dried tomatoes, allowing them to cook for a minute to infuse their flavor into the oil. If using oil-packed tomatoes, you can add a bit of the oil for an extra layer of richness.
Step 4: Make the Creamy Sauce
Pour in the coconut milk, stirring to blend it with the garlic, onion, and tomatoes. Add nutritional yeast, Italian seasoning, and lemon juice. The nutritional yeast lends a cheesy flavor without any dairy, while the lemon juice adds a touch of brightness to balance the richness.
Step 5: Simmer the Sauce
Let the sauce simmer for about 5-7 minutes, stirring occasionally until it thickens slightly. If it becomes too thick, you can thin it out with a bit of the reserved pasta water. Season with salt and pepper to taste.
Step 6: Add the Spinach
Toss in the fresh spinach and stir until it wilts into the sauce, which takes just a couple of minutes. The spinach adds a vibrant pop of color and a healthy boost to the dish.
Step 7: Combine Pasta and Sauce
Add the cooked pasta to the skillet, tossing everything together until the pasta is evenly coated with the creamy sauce. If the sauce is too thick, add a splash of the reserved pasta water until you reach your preferred consistency.
Step 8: Serve
Divide the pasta into bowls and, if desired, garnish with fresh basil or parsley for a touch of freshness.
Step 9: Enjoy
Dig in and relish every bite of this creamy, comforting, and fully plant-based Tuscan Pasta. It’s a dish that satisfies your pasta cravings while keeping things vegan-friendly.
Tips:
- Gluten-Free Option: Use gluten-free pasta if you’re avoiding gluten – the sauce pairs wonderfully with any type of pasta.
- Add Protein: To bulk up the dish, toss in some chickpeas or your favorite plant-based protein.
- Storage: Leftovers can be stored in the fridge for up to 3 days. Reheat gently in a skillet or microwave.
Vegan Tuscan Pasta Nutrition Information
| Nutrient | Amount per Serving (approx.) |
| Calories | 450-500 kcal |
| Total Fat | 18-22g |
| – Saturated Fat | 10-12g |
| Cholesterol | 0mg |
| Sodium | 400-500mg |
| Total Carbohydrates | 60-65g |
| – Dietary Fiber | 6-8g |
| – Sugars | 3-5g |
| Protein | 10-12g |
| Vitamin A | 45-50% DV |
| Vitamin C | 15-20% DV |
| Calcium | 10-15% DV |
| Iron | 20-25% DV |
Vegan Tuscan Pasta Health Benefits
- Heart Health: Olive oil and spinach are rich in heart-healthy fats and nutrients like potassium.
- Plant-Based Protein: Cannellini beans offer a good source of plant-based protein, essential for muscle maintenance and overall health.
- Rich in Fiber: Spinach and beans contribute dietary fiber, promoting digestive health and keeping you full longer.
- Immune Support: Garlic and spinach contain antioxidants that support a healthy immune system.
- Low in Saturated Fat: The use of coconut or almond milk keeps this dish low in saturated fat, making it heart-friendly.
- Bone Health: Nutritional yeast is rich in B vitamins and provides a dairy-free source of calcium, supporting strong bones.
- Antioxidant-Rich: Sun-dried tomatoes and spinach are packed with antioxidants, which protect your cells from damage.
- Good for Digestion: The fiber from beans and spinach aids in digestion and helps maintain a healthy gut.
- Vegan-Friendly: This dish is completely plant-based, aligning with vegan dietary preferences and contributing to lower environmental impact.
- Supports Weight Management: High fiber and protein content can help with satiety, potentially aiding in weight management.
Storage Instructions
- Refrigeration: Store any leftovers in an airtight container in the refrigerator for up to 3 days.
- Freezing: You can freeze this pasta in portions. Place in airtight containers or freezer bags for up to 2 months. Thaw overnight in the refrigerator before reheating.
Vegan Tuscan Pasta Reheat and Reuse Instructions
- Stovetop: Reheat the pasta gently in a skillet over medium heat. Add a splash of water or vegetable broth to loosen the sauce, stirring occasionally until heated through.
- Microwave: For a quicker option, place a portion in a microwave-safe dish. Cover and heat on medium power for 2-3 minutes, stirring halfway through to ensure even heating.
- Reinvention: Turn leftovers into a pasta bake by topping with breadcrumbs and baking at 375°F (190°C) until crispy and golden.
Enjoy your healthy, flavorful, and satisfying Vegan Tuscan Pasta.
FAQ’s
What makes vegan Tuscan pasta?
Traditional Tuscan pasta often includes cream and cheese, but a vegan version swaps those for plant-based ingredients like coconut milk, cashew cream, or non-dairy milk. Nutritional yeast or vegan parmesan can be used for that cheesy flavor.
What vegetables can I add to vegan Tuscan pasta?
Spinach is a staple in Tuscan pasta, but you can also add sun-dried tomatoes, mushrooms, zucchini, or bell peppers. These vegetables add a burst of flavor and a delightful texture to the dish, all while maintaining a fresh and light feel.
What type of pasta works best for vegan Tuscan pasta?
Penne, fettuccine, or linguine work great in this dish. You can use any pasta shape you prefer, but short pasta like penne or rigatoni holds the creamy sauce well. Just be sure to use pasta made without eggs if you’re keeping it fully vegan.
How do you make the creamy sauce for vegan Tuscan pasta?
A simple vegan cream sauce can be made with soaked cashews, coconut milk, or almond milk blended with garlic, nutritional yeast, lemon juice, and spices. Simmer it with sautéed garlic and onions for extra depth of flavor.
Can I make vegan Tuscan pasta gluten-free?
Yes, just swap regular pasta for gluten-free pasta. Check out brands that use chickpeas, lentils, or rice if you’re following a gluten-free diet. The rest of the ingredients are naturally gluten-free, so it’s an easy adjustment.
How do you reheat vegan Tuscan pasta without it drying out?
Reheat vegan Tuscan pasta on the stove over low heat, adding a splash of water or non-dairy milk to loosen the sauce. You can also microwave it, but cover it with a damp paper towel to help retain moisture and prevent the pasta from drying out.