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Green pea pasta is creamy, vibrant, vegan-friendly, and bursting with fresh spring flavors – A quick and easy meal you can enjoy year-round with frozen peas! Plus, it’s ready in under 30 minutes!

completed Green Pea Pasta on a plate
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Fresh, Bright, Creamy Green Pea Pasta Sauce

If you’re craving comfort AND fresh flavors, this Spring-ready green pea pasta recipe is a great option. It’s creamy, satisfying, easy, made with simple, inexpensive pantry and kitchen ingredients, and bursting with bright, fresh, sweet, earthy, delicate, delicious green pea flavor. Plus, it’s ready in under 25 minutes – perfect for busy weeknights.

Even better, green peas are loaded with fiber, antioxidants, several vitamins and minerals (like vitamins A and K), and a surprising amount of plant-based protein. When blended into a cream sauce with silken tofu (soy-free options available), basil, onion, and garlic, this is a delicious and nutritious, protein-rich, meat-free meal.

Looking for more hidden-nutrient, veggie-based pasta sauces the whole family will enjoy? Try our sweet potato pasta sauce, carrot sauce, or pumpkin pasta.

The Ingredients and Substitutes

ingredients for Green Pea Pasta measured out on a white surface

The Pea Pasta Sauce

  • Olive oil: Or avocado oil – to sauté the aromatics.
  • Aromatics: Make a flavorful, well-rounded base with yellow or white onion (or use leeks for a milder onion-like flavor) and garlic cloves.
  • Seasonings: Add depth with paprika, Italian seasoning, sea salt, and black pepper.
  • Peas: We use frozen peas for their low cost – regular garden peas or Petit pois. However, fresh will work, too. Edamame beans will also work, but the flavor changes.
  • Silken tofu: For a creamy vegan pea pasta sauce with added plant-based protein and only subtle flavor. For a soy-free version, try cashew cream, full-fat canned coconut milk, or another dairy-free ‘heavy’ cream. Dairy-free cream cheese also works for a ‘cheesier’ flavor.
  • Fresh basil: To add fresh, aromatic, pesto-like flavor to the pasta with green peas. A combination of basil and parsley would also work, or experiment with mint or dill.

Other Ingredients

  • Pasta: Use your preferred pasta—regular, whole wheat, or gluten-free. I.e., penne, fusilli, farfalle, shells, etc. Spaghetti or long-shaped noodles work, too.
  • Water: For more flavor, use regular or low-sodium vegetable stock.
  • Red pepper flakes: (Optional) to garnish the pasta with pea sauce for spice.

Recipe Variations and Add-ins

  • Lemon juice: A splash of fresh lemon juice (or lime juice) will brighten the overall flavor of this pasta and peas recipe, adding delicious depth. Apple cider vinegar would work, too.
  • Miso paste: A small amount of umami-rich miso adds complex sweet, salty, savory depth.
  • Pesto: Just a little of your favorite green pesto for added herbal, rich, flavor.
  • Nutritional yeast: For a slightly nutty, ‘cheesy’ flavor. Adjust the amount to taste. Vegan parmesan will also work, both within the sauce and/or to garnish.
  • Vegetables: Stir in sauteed, grilled, or roasted vegetables like cherry tomatoes, corn, zucchini, eggplant, spinach, asparagus, green beans, bell pepper, cauliflower, etc.
  • Protein: I.e., canned or crispy roasted chickpeas, white beans, crispy tofu, breaded tofu, etc. Plant-based sausage crumbles, sliced vegan sausage, or vegan bacon also work.
  • Other mix-ins: Add flavor and texture with sun-dried tomatoes or black/Kalamata olives.
  • Nuts/seeds: Sprinkle the pea sauce pasta with toasted pine nuts, chopped walnuts, or sliced almonds for crunch, protein, and heart-healthy fats.

How to Make Pasta Sauce with Peas

  • First, peel and finely dice the onion and mince the garlic.
  • Then, cook the pasta according to the package instructions (usually minus 1-2 minutes for al dente results). Once ready, drain it and reserve 2 cups of the pasta water.
  • Either after cooking the pasta (in the same pot) or while the pasta cooks, heat the oil over medium-high in a pot.

Do it afterward in the same pot for a simple one-pot meal or alongside cooking the pasta, in a separate pot, for a super quick 15-minute meal.

  • Once hot, sauté the onion and garlic until tender and lightly browned.
  • Add the peas and cook for 5 minutes, stirring regularly to prevent burning. Then, add the seasonings and stir constantly for 10 seconds.

Add a splash of water if you notice the peas are beginning to burn. Also, optionally, keep some peas to one side to garnish the pasta.

  • Transfer the mixture to a blender, add the tofu and basil, and blend on high until smooth and creamy (about 2-3 minutes).
  • Season the sauce with salt and pepper to taste, then blend for another minute before transferring it back to the saucepan.
  • Simmer the sauce over medium-low heat for 5 minutes, stirring regularly.
process shot showing sauce being added to pot
  • Finally, toss in the pasta. If the sauce is too thick, add pasta water to your desired consistency. Serve immediately, garnished with basil and red pepper flakes – enjoy!
process shot of adding pasta to sauce

FAQs

Can I use medium or firm tofu?

Silken tofu will blend into the best texture, though you can technically use firmer tofu types. Just note the texture and flavor will vary.

How else to use green pea sauce?

By adjusting its thickness, you could use it as a spread (over sandwiches/wraps), a dip (for veggies/crackers), or even a salad dressing.

Can I use fresh peas?

Yes, but you’ll need to ensure they’re properly cooked before blending the sauce.

Pro Recipe Tips

  • Cook the pasta al dente: This ensures it doesn’t become too soft/mushy after combining it with the sauce.
  • Reserve pasta water: The starchy liquid can help the sauce cling to the pasta but also help bring it to the correct consistency.
  • For the smoothest sauce: Use a high-speed blender for the smoothest, creamiest results. A food processor will work, too.
completed Green Pea Pasta on a plate

Serving Suggestions

Storage Instructions

Allow the green pea pasta sauce to cool, and then store leftovers in an airtight container in the refrigerator for up to 5 days.

You may also be able to freeze the sauce for up to 3 months, though the texture of tofu can change upon thawing.

You can then reheat the sauce in a saucepan over medium-low heat. If preferred, add a splash of water or plant-based milk to bring it back to a creamy consistency.

completed Green Pea Pasta in a storage container

More Quick Vegan Pasta Recipes

You might also enjoy these 20 easy vegan pasta recipes!

Photos by Alfonso Revilla

Green Pea Pasta

5 from 2 votes
Prep: 20 minutes
Cook: 5 minutes
Total: 25 minutes
Servings: 4 to 6
Green pea pasta is creamy, vibrant, vegan-friendly, and bursting with fresh spring flavors – A quick and easy meal you can enjoy year-round with frozen peas! Plus, it's ready in under 30 minutes!

Ingredients 

  • 3 tablespoons of olive oil
  • 1 red or yellow onion, chopped
  • 6 garlic cloves, peeled
  • 1 teaspoon of paprika
  • 1 tablespoon of Italian seasoning
  • 1 pound of frozen peas, thawed
  • 12 ounce silken tofu
  • 1 cup packed fresh basil, plus more for garnish
  • 2 cups of pasta water
  • Salt and pepper to taste
  • 1 pound of your choice of pasta
  • Red pepper flakes, garnish (optional)

Instructions 

  • Cook the pasta according to package instructions and save 2 cups of the pasta water. Set the pasta aside in a colander while the sauce is made.
  • In the same pot where you cooked the pasta, add the oil and heat over medium-high heat.
  • Add the onion and garlic and saute until they begin to brown. Add the paprika and Italian seasonings. Stir and cook for 10 seconds. Add the peas and stir. Cook for 5 minutes regularly stirring to prevent burning. If they begin to burn, add a splash of pasta water.
  • Remove the onion, garlic, and peas from the pot and put them in a blender. Add the tofu and basil. Blend on high for 2 to 3 minutes or until creamy. Taste and add salt and pepper. Blend for 1 more minute and pour the sauce back into the pot.
  • Cook the sauce over medium-low heat for 5 minutes, regularly stirring. Add the pasta and mix well. If the sauce is too thick, add the pasta water until the desired consistency is achieved to personal preference.
  • Serve immediately and garnish with fresh basil and sprinkle of crushed red pepper flakes.

Notes

  • Cook the pasta al dente: This ensures it doesn’t become too soft/mushy after combining it with the sauce.
  • Reserve pasta water: The starchy liquid can help the sauce cling to the pasta but also help bring it to the correct consistency.
  • For the smoothest sauce: Use a high-speed blender for the smoothest, creamiest results. A food processor will work, too.

Nutrition

Calories: 676kcalCarbohydrates: 109gProtein: 26gFat: 15gSaturated Fat: 2gPolyunsaturated Fat: 3gMonounsaturated Fat: 8gSodium: 36mgPotassium: 786mgFiber: 12gSugar: 12gVitamin A: 1460IUVitamin C: 50mgCalcium: 128mgIron: 5mg

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.

Additional Info

Author: Toni Okamoto
Course: Dinner
Cuisine: American
Method: Stovetop
Diet: Vegan
Tried this recipe?Please tag us at @PlantBasedOnABudget! 🙂
About

Toni Okamoto

“They say you are what you eat, so I strive to be healthy.
My goal in life is not to be rich or wealthy,
‘Cause true wealth comes from good health and wise ways…
we got to start taking better care of ourselves ” – Dead Prez

More about Toni Okamoto

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Comments

    1. That should work! Though, you may want to use a high-speed blender for the smoothest, creamiest results. A food processor will work, too.