2stalks green onion
1jalapeño, seeds removed
1 Tbsp (15 mL)olive oil
1 tsp (6 g)salt
1½ cups (201 g)frozen green peas
⅔ cup (127 g)frozen spinach
½ tspdried basil
¼ tspdried oregano
¼ tspdried mint leaves (optional)
4 cups (300 g)dry fusilli pasta
1 cup (240 mL)soy cooking cream
- Prepare the leek by cutting off the root and the overly fibrous green parts. Cut the leek in half, wash in between the layers thoroughly, and then thinly slice the leek. Thinly slice the garlic and green onions, and mince the jalapeño.
- Cut the stem off the head of broccoli. Cutaway the fibrous outer layer. Chop the remaining stem and green tops of the broccoli into small bite-sized pieces, but keep them separated.
- To a large pot on high heat, add the oil. When hot, add in the leek, broccoli stems, garlic, green onion, jalapeño, and salt. Cook for 5 minutes.
- Then add the peas, spinach, basil, oregano, and mint, cooking for another 5 - 6 minutes.
- Meanwhile, cook the pasta according to the package instructions, adding the broccoli florets in the last couple of minutes.
- Just before draining the noodles and broccoli, scoop out ½ cup (120 mL) cooking water from pasta and add to the pan with the vegetables.
- Add the cooking cream to the pan with the vegetables, and stir to combine.
- You can leave this pasta sauce chunky, or make it smooth by blending it using an immersion blender or standing blender. We chose to blend about half of our sauce, making it part-chunky and part-smooth.
- Add the drained pasta and broccoli to the sauce, and toss to coat.
- Add the lemon juice, and serve while hot. Garnish as desired. Enjoy!
- Store in an airtight container in the fridge for up to 3 days.
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The Plate Method is a visual tool that helps us ensure our dietary needs are on track. Touch the image below to see how this recipe measures up.
Grains & Starches 54%
• dry fusilli pasta
• frozen green peas
Fruits & Veggies 36%
• clove garlic
• stalk green onion
• large broccoli
• frozen spinach
CalciumNo significant sources of calcium
• olive oil
• soy cooking cream
Nutrition per serving
Calories 488 kcal
|Total fat||11.4 g|
|Saturated fat||2.0 g|
|Trans fat||0.0 g|
|Total carbs||82.0 g|
|Dietary fiber||9.0 g|
|Total sugars||13.8 g|
|Added sugars||0.0 g|
|Vitamin A||321 μg RAE|
|Vitamin B6||0.5 mg|
|Vitamin B12||0 μg|
|Vitamin C||66.7 mg|
|Vitamin D||0 μg|
|Vitamin E||3.6 mg|
|Vitamin K||313 μg|
We believe that focusing on numbers can harm our relationship with food. Instead, our philosophy is to Nourish the Cells & the Soul. If you require specific nutrition information due to a medical condition, please consult with a dietitian or physician. The nutritional information provided is composed with the utmost care. However, we cannot guarantee the correctness of the displayed values, see also our disclaimer.
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