Sun-Dried Tomato Cashew Cream Pasta (Vegan)

Cashews do magical things when soaked and blended, transforming into a gloriously creamy sauce, that’s mild enough to let other flavours take the spotlight. In this dish’s case, the very Mediterranean-combo that is sun-dried tomatoes, garlic, onion and basil.

As a Registered Nutritionist, there’s a special place in my heart for flavour-packed plant-based meal ideas. While this recipe is vegan-friendly, all eaters are welcomed to give it a go. It’s delicious and satisfying, while featuring an array of nutritious ingredients. Wins all-around.

The Ingredient Lineup

• Cashew nuts. Skip the roasted or salted. You want raw nuts here as they lend a creamier texture and milder taste.
• Sliced sun-dried tomatoes in oil. I like buying pre-sliced tomatoes (cuts down on kitchen admin🤙).
• Aromatics. Brown onion and garlic, aka classic flavour builders.
• Herbs. Dried oregano and fresh basil for Mediterranean vibes.
• Chili flakes. For a subtle smidge of heat (promise it won’t be spicy!).
• Vegetable stock. Helps thin the sauce, while adding an additional layer of flavour. You can use homemade, fresh store-bought or make it yourself from dried (i.e. cube or powder).
• Penne pasta. My pasta pick for this dish. As you toss it altogether, the little hollow tube-shapes fill with sauce *swoon*.
• Baby spinach. To boost the veggie ratio, creating a more balanced meal.

You’ll also need the basics: oil to sauté, tomato paste to deepen the flavours, and salt and pepper to season it all to perfection.

Tips & Tricks

Giving this vegan pasta sauce a whirl? Here are my tried-and-tested tips:

• Soften the nuts. An absolute must for the cashews to blend smooth and creamy. With my high-powered blender, I can get away with just an hour before, replacing the boiled water a few times to speed it up. Otherwise, 4 or so hours does the trick.
• Save a splash of pasta water. As pasta cooks it releases starch into boiling water – and this is magical stuff. When tossed together with the pasta and sauce, it acts as a natural binder, helping create a smoother textured sauce.
• Want to boost the protein? While this dish offers a smidge shy of 20g protein per serve, you can oomph it further by swapping standard pasta for a pulse pasta (aka pasta made with legumes). Otherwise, toss through a can of white beans – total Mediterranean vibes.

Fun fact: foods aren’t often made up of one macronutrient (aka carbs, protein or fat). So, while this dish may not feature many foods known as rich sources of protein, it’s more a sum of its parts. For instance, the plain pasta, cashews, sun-dried tomatoes, spinach (the latter quite small) will each contribute some protein, adding up close to 20g💪.

Plate Up

Adorn a bowlful with finely sliced basil and a sprinkling of chopped cashews, and serve immediately *chef’s kiss*.

While leftovers can be stored in the fridge, if there’s one thing to learn about cashew-based pastas it they don’t like to sit around waiting to be eaten. They develop a funky texture (clumpy sauce) when refrigerated or sitting for long periods. Still tastes good, but not its prime.

While this might not bother you, there’s an easy fix if so: only cook as much pasta as you intend to eat, and adjust how much sauce you add, storing any remaining sauce in the fridge. Reheat the sauce when ready to eat, and mix into freshly cooked pasta.