Creamy Wild Garlic & Pea Pasta—15-Minute 34g Protein Bowl
Soph’s Plant Kitchen (adapted by JojoM)
A silky, high-protein vegan pasta made with wild garlic, silken tofu, peas, and nutritional yeast—ready in 15 minutes with 34g protein per serving. Creamy, green, and comforting.
Why You’ll Love This Bowl
If you’re craving creamy pasta but want it fast and protein-packed, this one’s your weeknight hero. This vegan green sauce blends wild garlic (or spinach!), peas, silken tofu, and nooch into a silky, punchy, and nutrient-dense sauce—tossed with high-protein pasta and finished in just 15 minutes.
It’s comforting, fresh, and delivers 34g of plant-based protein per serving.
🌿 Ingredients at a Glance
- Wild garlic – or sub with spinach + garlic for a year-round option
- Silken tofu – makes the sauce ultra-smooth and creamy
- Peas – sweet and vibrant, they add colour and protein
- Nutritional yeast – brings the cheesy savoury depth
- High-protein pasta – choose a legume-based or enriched variety
- Lemon juice & black pepper – for brightness and zing
🕒 How to Make It
1. Make the Sauce
Blanch the wild garlic by pouring boiling water over it in a sieve, then rinsing under cold water. Squeeze dry.
Add to a blender with peas, silken tofu, nutritional yeast, lemon juice, sea salt, and black pepper.
Pour in about ½ mug of hot pasta water and blend until smooth and creamy.
2. Cook the Pasta
Boil pasta in generously salted water. Stop one minute before al dente and reserve a mug of pasta water.
Drain, return to the pan, and pour in the sauce. Toss to combine over low heat, adding pasta water to loosen as needed.
3. Serve It Up
Divide into bowls and finish with a crack of black pepper, a drizzle of olive oil, and if you like—toasted seeds or crispy lentils for crunch.
💪 Nutrition (Per Serving)
- Calories: 520 kcal
- Protein: 34g
- Carbs: 55g
- Fat: 15g
- Fibre: 8g
- Sugar: 7g
- Sodium: 340mg
🌟 Pro Tips
- No wild garlic? Use spinach and 1 clove of garlic per 100g.
- Make the sauce in advance—it holds well in the fridge for 2–3 days.
- Serve with extra greens or lemon zest for a fresh finish.
- Use red lentil or chickpea pasta to keep it gluten-free and high in protein.
💬 Reader Reviews
“Saw this on Instagram and made it right away—so creamy and fresh! Definitely adding to my weekday dinner list.”
— Ella P. ⭐⭐⭐⭐⭐
“Used spinach instead of wild garlic, worked beautifully. Super easy and satisfying.”
— Marcus T. ⭐⭐⭐⭐⭐
“The sauce is insanely smooth for something that takes 15 minutes—chef’s kiss 💚”
— Sophie K. ⭐⭐⭐⭐
Creamy Wild Garlic & Pea Pasta—15-Minute 34g Protein Bowl
Soph’s Plant Kitchen (adapted by JojoM)A silky, high-protein vegan pasta made with wild garlic, silken tofu, peas, and nutritional yeast—ready in 15 minutes with 34g protein per serving. Creamy, green, and comforting.
Tools Used
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Ingredients
Main Ingredients
Instructions
Make the Sauce
- 1
Blanch wild garlic by pouring boiling water over it in a sieve, then rinse in cold water and squeeze dry.
- 2
Add wild garlic, silken tofu, peas, nutritional yeast, lemon juice, salt, and pepper to a blender.
- 3
Add half a mug of hot pasta water and blend until smooth and creamy.
Cook and Combine
- 1
Boil pasta in generously salted water until one minute shy of al dente.
- 2
Reserve a mug of pasta water before draining.
- 3
Toss the cooked pasta with the sauce, adding more pasta water to loosen if needed.
- 4
Finish with black pepper, olive oil, and optional toasted seeds or roasted lentils.
Comments & Reviews
Sophie K.
11/9/2025
The sauce is insanely smooth for something that takes 15 minutes—chef’s kiss 💚
Marcus T.
11/7/2025
Used spinach instead of wild garlic, worked beautifully. Super easy and satisfying.
Ella P.
11/5/2025
Saw this on Instagram and made it right away—so creamy and fresh! Definitely adding to my weekday dinner list.
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Nutrition Facts
Serving Size: 1 bowl (approx. 450g)
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
