Nourishing Glow: Creamy Vegan Penne Rosé
Indulge in the perfect balance of comfort and wellness with our “Nourishing Glow: Creamy Vegan Penne Rosé.” This dish is a testament to the fact that healthy eating doesn’t mean sacrificing flavor or satisfaction. By combining whole wheat penne with a luscious cashew-based rosé sauce, we’ve created a meal that’s as nurturing for your body as it is delightful for your taste buds.
This recipe is a powerhouse of nutrients, offering a wealth of benefits for your skin, hair, and immune system. The lycopene-rich tomatoes and vitamin E from olive oil work together to promote skin health and combat signs of aging. Meanwhile, the B-vitamins from nutritional yeast and whole wheat pasta support lustrous, healthy hair growth. And let’s not forget the immune-boosting properties of garlic and herbs, which help fortify your body’s natural defenses.
Whether you’re a committed vegan or simply looking to incorporate more plant-based meals into your diet, this Creamy Vegan Penne Rosé is sure to become a favorite. It’s a perfect example of how a few wholesome ingredients can come together to create a dish that’s greater than the sum of its parts. So, let’s dive into this recipe that promises to nourish your body, please your palate, and maybe even make you glow a little brighter!
Health Benefits
This Creamy Vegan Penne Pasta with Rosé Sauce recipe contains several ingredients that can benefit skin health, hair health, and the immune system. Here’s a breakdown of the key ingredients and their benefits:
Skin Health:
a) Tomatoes: Rich in lycopene, a powerful antioxidant that can protect skin from UV damage and promote collagen production. Lycopene has been shown to reduce skin roughness and increase skin elasticity.
b) Cashews: High in zinc, which is essential for skin healing and maintaining collagen strength. Zinc also helps regulate oil production in the skin, potentially reducing acne.
c) Olive oil: Contains vitamin E and polyphenols, which have anti-inflammatory properties and can protect skin from oxidative stress.
Scientific explanation: Antioxidants like lycopene and vitamin E neutralize free radicals that can damage skin cells, while zinc supports the skin’s structural integrity by aiding in collagen synthesis.
Hair Health:
a) Whole wheat pasta: Provides B vitamins, particularly biotin, which is crucial for healthy hair growth and strength.
b) Cashews: Rich in copper, which helps in the production of melanin, the pigment that gives hair its color.
c) Nutritional yeast: High in B-complex vitamins, including B5 (pantothenic acid), which can help prevent hair loss and graying.
Scientific explanation: B vitamins are essential for the metabolism of hair follicle cells, promoting growth and strength. Copper is involved in the cross-linking of keratin fibers, which gives hair its structure.
Immune System:
a) Garlic and onions: Contain allicin, a compound with potent antimicrobial and immune-boosting properties.
b) Tomatoes: Provide vitamin C, which stimulates the production and activity of white blood cells.
c) Herbs (basil, oregano): Contain various phytochemicals with anti-inflammatory and antioxidant properties that support overall immune function.
Scientific explanation: Allicin from garlic and onions has been shown to enhance T-cell proliferation, a key component of the adaptive immune response. Vitamin C is crucial for the function of phagocytes and T-cells, while plant-based antioxidants help reduce oxidative stress that can compromise immune function.
Additional benefits:
The fiber from whole wheat pasta and vegetables supports digestive health and can positively influence the gut microbiome, which plays a crucial role in immune function.
The healthy fats from cashews and olive oil aid in the absorption of fat-soluble vitamins (A, D, E, K) which are important for skin, hair, and immune health.
The combination of plant-based proteins (from cashews and nutritional yeast) provides essential amino acids necessary for the body’s repair and maintenance processes, including those in skin and hair.
By incorporating these nutrient-dense ingredients, this recipe provides a holistic approach to supporting skin health, hair health, and the immune system through diet.
Nutritional Information
Based on the recipe provided, here’s a detailed nutritional breakdown for the Creamy Vegan Penne Pasta with Rosé Sauce. This analysis assumes the recipe serves 4 people.
Nutritional Information (per serving):
Macronutrients:
- Protein: 20-22g
- Carbohydrates: 75-80g
- Fiber: 10-12g
- Fat: 25-28g (mostly healthy unsaturated fats from cashews and olive oil)
Vitamins and Minerals:
- Vitamin A: 15-20% of Daily Value (DV)
- Vitamin C: 25-30% DV
- Vitamin E: 15-20% DV
- Vitamin B1 (Thiamin): 30-35% DV
- Vitamin B2 (Riboflavin): 20-25% DV
- Vitamin B3 (Niacin): 25-30% DV
- Vitamin B6: 20-25% DV
- Folate: 30-35% DV
- Iron: 25-30% DV
- Magnesium: 30-35% DV
- Zinc: 15-20% DV
- Selenium: 20-25% DV
- Potassium: 15-20% DV
Specific Nutrient Breakdown:
Whole Wheat Penne: Provides complex carbohydrates, fiber (about 6g per serving), and some B vitamins.
Cashews: Rich in healthy fats, particularly monounsaturated fats. They contribute about 5g of protein per serving and are a good source of copper, magnesium, and manganese.
Tomatoes: Excellent source of lycopene (about 5-7mg per serving), vitamin C (10-15mg), and potassium (300-400mg).
Nutritional Yeast: Adds about 4g of protein per serving and is an excellent source of B vitamins, particularly B12 if fortified (up to 8-10mcg per serving).
Olive Oil: Provides heart-healthy monounsaturated fats and some vitamin E (1-2mg per serving).
Herbs (Basil, Oregano): Contain antioxidants and small amounts of vitamins A, C, and K.
Garlic and Onion: Offer sulfur compounds with potential health benefits and small amounts of vitamin C, B6, and manganese.
This meal is particularly high in:
- Antioxidants from tomatoes, herbs, and spices
- B vitamins from nutritional yeast and whole wheat pasta
- Healthy fats from cashews and olive oil
- Fiber from whole wheat pasta and vegetables
- Plant-based protein from cashews, nutritional yeast, and whole wheat pasta
The meal provides a good balance of macronutrients and a wide array of micronutrients, making it a nutritious vegan option.
Nourishing Glow: Creamy Vegan Penne Rosé
Course: Lunch, DinnerCuisine: MediterraneanDifficulty: Easy4
servings15
minutes25
minutes450
kcalIngredients
12 oz whole wheat penne pasta
1 cup raw cashews, soaked for 2 hours
1 cup vegetable broth
1 can (14 oz) diced tomatoes
2 tbsp tomato paste
3 cloves garlic, minced
1 small onion, finely chopped
1/4 cup nutritional yeast
2 tbsp olive oil
1 tsp dried basil
1 tsp dried oregano
1/4 cup fresh basil leaves, chopped
Salt and pepper to taste
Optional: Red pepper flakes for heat
Directions
- Begin by cooking the penne pasta according to package instructions until al dente. Drain and set aside.
- In a high-speed blender, combine the soaked cashews and vegetable broth. Blend until smooth and creamy. Set aside.
- Heat olive oil in a large skillet over medium heat. Add minced garlic and chopped onion, sautéing until the onion becomes translucent and fragrant, about 3-4 minutes.
- Add the diced tomatoes and tomato paste to the skillet. Stir well and let it simmer for 5 minutes.
- Pour the cashew cream into the skillet, stirring continuously to combine with the tomato mixture.
- Add nutritional yeast, dried basil, and dried oregano. Stir well and let the sauce simmer for another 5 minutes, allowing it to thicken slightly.
- Season with salt and pepper to taste. If desired, add a pinch of red pepper flakes for some heat.
- Add the cooked penne pasta to the skillet, tossing gently to coat each piece with the creamy rosé sauce.
- Cook for an additional 2-3 minutes, allowing the pasta to absorb some of the sauce and flavors.
- Remove from heat and stir in the fresh chopped basil.
- Serve hot, garnished with additional fresh basil leaves if desired.
Tips:
- For a smoother sauce, ensure your cashews are soaked long enough and blend them thoroughly. To enhance the flavor, try roasting the garlic before adding it to the sauce. For a more vibrant color and extra nutrients, consider adding a handful of spinach or kale to the sauce while simmering.
This Creamy Vegan Penne Pasta with Rosé Sauce is not only delicious but also packed with nutrients that support overall health. The combination of whole grains, nuts, and vegetables provides a balanced mix of complex carbohydrates, healthy fats, and plant-based proteins. Rich in antioxidants, vitamins, and minerals, this dish can contribute to skin health, hair strength, and immune system support. By choosing this plant-based meal, you’re making a choice that’s good for both your body and the environment.
