Pasta Pea Party
Enjoy this delightful lunch dish featuring whole grain pasta tossed with a rich marinara sauce, peas, and carrots, all fortified with brain-boosting ingredients like walnuts and flaxseeds. Accompanied by a side of vegan garlic bread, this meal is designed to support cognitive health and is perfect for anyone looking to enhance their diet with dementia-fighting nutrients.
Details
- Author: CuisineSavvy
- Cuisine: Italian
- Course: Main
- Servings: 4
- Prep Time: 10 minutes
- Cook Time: 20 minutes
- Diet: Vegan, Whole Foods Plant-based
- Tags: #longevity, #anti-dementia, #morethan94challenge, #vegan, #WFPB, #omega3rich
Nutritional Values
This pasta dish is packed with fiber, omega-3 fatty acids, and B-vitamins, making it excellent for brain health and cognitive function. The inclusion of vegetables adds essential vitamins and antioxidants.
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 350 kcal | -- |
| Total Fat | 12 g | -- |
| Saturated Fat | 2 g | -- |
| Monounsaturated Fat | -- | |
| Polyunsaturated Fat | -- | |
| Cholesterol | 0 mg | -- |
| Sodium | 200 mg | -- |
| Total Carbohydrate | 50 g | -- |
| Dietary Fiber | 8 g | -- |
| Total Sugars | 5 g | -- |
| Protein | 12 g | -- |
Ingredients
200g whole grain pasta; 1 cup marinara sauce; 1 cup peas; 1 cup diced carrots; 2 tbsp olive oil; 1 tbsp flaxseeds; 1 tbsp chia seeds; 1 tbsp nutritional yeast; 1/4 cup chopped walnuts; Optional: 1 tsp dried gingko biloba; Garlic bread: refer to 'High-Fiber Brain-Boosting Toast' recipe modified with garlic and olive oil
Instructions
Cook the pasta according to package instructions until al dente. In a separate pan, heat olive oil over medium heat and sauté carrots and peas until tender. Stir in the marinara sauce, flaxseeds, chia seeds, and nutritional yeast, and cook until heated through. Mix in the cooked pasta and toss together with chopped walnuts and optional gingko biloba. Serve warm with vegan garlic bread made from 'High-Fiber Brain-Boosting Toast' topped with garlic and drizzled with olive oil.
External Recipes
- Vegan Garlic Bread (Health Score: 70)
Allergens
Nuts, Wheat, Gluten
HealthScore: 88
High nutritional value attributed to the high omega-3 content, fiber, and B-vitamins. Suitable for those aiming for a brain-health optimizing diet.