Step 1: Cook the Pasta
Boil Water: Bring 1.5 liters of water to a boil in a large pot. Once boiling, add 1 tablespoon of salt and 3 teaspoons of oil. The oil prevents the pasta from sticking together.
Cook the Pasta: Add 5 oz (140g) of your favorite pasta to the boiling water. Stir occasionally and cook according to the package instructions (typically 8-10 minutes), until the pasta is al dente.
Drain the Pasta: Once cooked, drain the pasta in a colander and set it aside. Optionally, you can toss it with a little olive oil to prevent it from sticking while you prepare the sauce.
Step 2: Prepare the Avocado Spinach Mixture
Combine Ingredients: In a blender or food processor, combine 1 medium avocado, 2 cloves of garlic, 1/4 cup of fresh spinach, 1/4 cup of fresh cilantro, 3 tablespoons of extra virgin olive oil, and 1 tablespoon of lemon juice.
Season: Add salt and pepper to taste.
Blend Until Smooth: Blend the mixture until smooth and creamy. You may need to stop and scrape down the sides to ensure everything is fully combined. If the mixture is too thick, add a tablespoon of water to help it blend better.
Step 3: Prepare the Vegetables
Sauté the Garlic: Heat 1 tablespoon of extra virgin olive oil in a large skillet over medium heat. Add 1 teaspoon of chopped garlic and sauté for 1-2 minutes until fragrant.
Add the Vegetables: Add 1/4 cup of sliced red onions and cook for 3-4 minutes until they start to soften. Then, add 1/4 cup of sweet corn and 1/2 cup of halved cherry tomatoes.
Season the Vegetables: Season with salt, pepper, and 1/2 teaspoon of Italian seasoning. Continue cooking for an additional 2-3 minutes until the vegetables are slightly softened but still retain their color and texture.
Step 4: Combine Everything
Add the Pasta to the Vegetables: Once the vegetables are cooked, add the drained pasta to the skillet. Toss everything together, ensuring the pasta is coated in the vegetable mixture.
Add the Avocado Spinach Sauce: Pour the avocado spinach mixture over the pasta and gently toss to combine, making sure all the pasta is evenly coated in the creamy sauce.
Step 5: Serve and Garnish
Plate the Pasta: Transfer the creamy avocado spinach pasta to serving plates.
Garnish: Sprinkle chili flakes on top for an added kick of spice. You can also add a sprinkle of freshly grated Parmesan cheese if you prefer.
Cooking Tips:
Choosing the Pasta: This recipe works well with any type of pasta, but it’s especially delicious with spaghetti, linguine, or fettuccine. For a gluten-free option, you can use gluten-free pasta made from brown rice, quinoa, or chickpeas.
Ripeness of Avocado: Make sure your avocado is ripe for the best creamy texture. A ripe avocado should be soft but not mushy, with a dark green or black skin.
Optional Add-ins: You can add other vegetables like bell peppers or zucchini for extra flavor and nutrition. For a protein boost, you can add grilled chicken or shrimp.
Balancing the Sauce: If your avocado sauce is too thick, add a splash of pasta water or olive oil to loosen it up. Adjust the seasoning to your taste.
Chili Flakes: If you prefer a milder dish, you can skip the chili flakes or replace them with a pinch of smoked paprika for a subtle smoky flavor.
Storage:
Refrigeration: Store any leftovers in an airtight container in the refrigerator for up to 2-3 days. The avocado sauce may slightly brown due to oxidation, but it will still taste delicious.
Reheating: To reheat, gently warm the pasta in a skillet over low heat, adding a splash of water or olive oil to refresh the sauce.
Nutritional Facts (Per Serving, Based on 2 Servings):
Calories: 600 kcal
Protein: 12g
Fat: 40g
Carbohydrates: 55g
Fiber: 10g
Sugar: 6g
Sodium: 600mg
This dish is high in healthy fats from the avocado and olive oil, which are heart-healthy and provide long-lasting energy. The pasta and vegetables offer a good balance of carbohydrates, fiber, and essential vitamins.
Frequently Asked Questions (FAQs):
1. Can I make this dish vegan? Yes! This recipe is already vegan as it uses plant-based ingredients like avocado and olive oil. You can keep it vegan by not adding any animal-based toppings like cheese.
2. Can I make this recipe gluten-free? Absolutely! Just use gluten-free pasta, such as pasta made from brown rice, quinoa, or chickpeas. The rest of the ingredients are naturally gluten-free.
3. How do I prevent the avocado from browning? The lemon juice in the sauce helps to slow down the oxidation process that causes avocados to brown. However, it’s best to serve this dish immediately after preparation. If you plan to store leftovers, cover them tightly with plastic wrap and refrigerate.
4. Can I add meat to this dish? Yes, grilled chicken, shrimp, or even bacon would make great additions to this pasta dish. Simply cook the protein separately and toss it in with the pasta before serving.
5. What can I substitute for cilantro if I don’t like the flavor? If you’re not a fan of cilantro, you can replace it with fresh parsley or basil for a more traditional flavor.
Conclusion:
This Creamy Avocado Spinach Pasta is a delightful combination of fresh and wholesome ingredients that come together to create a satisfying meal. The avocado spinach sauce provides a healthy dose of fats and nutrients, while the sautéed vegetables add texture and flavor. It’s a quick, easy, and nutrient-dense dish that’s perfect for a light lunch or dinner. Whether you’re following a plant-based diet or simply looking for a fresh twist on pasta, this recipe is sure to become a favorite. Enjoy it as is or customize it with your favorite proteins and vegetables for a meal that’s both delicious and nutritious!
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