Creamy Pumpkin Seed Alfredo with Kale and Sweet Peas

BY : PUBLISHED : October 8th, 2014 UPDATED: August 5th, 2022

If you have a blender you can make this recipe. It's luscious and comforting and good for you all at the same time. The raw hulled pumpkin seeds used in the recipe are what give it its richness, as they're full of healthy fats, and are an excellent source of plant protein, iron, and zinc. There is no added oil in this one either, making it an excellent choice for those watching their oil consumption. This is naturally gluten-free as well if you use gf pasta. Bon appetit!

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Pumpkin seed alfredo sauce on pasta with peas.

Pumpkin seed alfredo sauce on pasta with peas.

Creamy Pumpkin Seed Alfredo with Kale and Sweet Peas

Renee Press
It’s luscious and comforting and good for you all at the same time. The raw hulled pumpkin seeds used in the recipe are what gives it it’s richness, as they’re full of healthy fats, and are an excellent source of plant protein, iron, and zinc. 
4 from 2 votes
Prep Time 15 mins
Cook Time 10 mins
Total Time 25 mins
Course Dinner, Lunch
Cuisine Italian
Servings 2 servings
Calories 595 kcal
METHOD Stovetop
DIET Vegan

Ingredients
  

  • ¼ cup of raw, hulled pumpkin seeds
  • ¾ teaspoon of salt (or to taste)
  • 2-3 cloves garlic, peeled
  • 1 shallot, peeled and quartered (can also use onion about ¼ cup)
  • ¾ cup of non dairy milk
  • 1 teaspoon of fresh lemon juice
  • 2 Tablespoons of nutritional yeast
  • pinch nutmeg
  • black pepper to taste
  • ½ bunch of kale (3-4 leaves, stems removes, chopped)
  • 1 cup of frozen sweet peas
  • ½ pound of pasta of choice

Instructions
 

  • Bring water to boil for pasta and cook as you normally would. In the last 1-2 minutes of cooking, add chopped kale and peas. Drain and return to pot.
  • While pasta is cooking, place all ingredients for alfredo sauce, pumpkin seeds through black pepper into a blender (the higher speed the better), and blend until completely creamy. For a standard, non-high speed blender, this may take 1-2 minutes. Scrape down the sides as needed.
  • Pour contents of blender into a small saucepan and cook over low hear, stirring constantly, until sauce begins to thicken, about 3-4 minutes. Season to taste.
  • Pour alfredo sauce over pasta and veggies, stir well, and serve immediately. Enjoy!

Notes

The pumpkin seeds are all the oil and fat you need for a delicious meal.

Nutrition

Calories: 595kcalCarbohydrates: 106gProtein: 27gFat: 8gSaturated Fat: 1gPolyunsaturated Fat: 3gMonounsaturated Fat: 2gTrans Fat: 1gSodium: 1019mgPotassium: 861mgFiber: 10gSugar: 8gVitamin A: 3804IUVitamin C: 71mgCalcium: 218mgIron: 4mg
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Disclaimer: Although plantbasedonabudget.com attempts to provide accurate nutritional information, kindly note that these are only estimates. Nutritional information may be affected based on the product type, the brand that was purchased, and in other unforeseeable ways. Plantbasedonabudget.com will not be held liable for any loss or damage resulting for your reliance on nutritional information. If you need to follow a specific caloric regimen, please consult your doctor first.

 

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About Renee Press

Renee Press is the founder of Fire and Earth Kitchen in Seattle WA. which offers cooking classes, food coaching, and chef services. She's on a mission to make vegan, gluten-free cooking easy, accessible, and delicious for everyone. fireandearthkitchen.com

View all posts by Renee Press

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