High protein pasta is an easy solution for what to have for dinner. This Italian-style recipe is quick and delicious!. Have you ever heard of black soybean spaghetti? It’s very good and is also higher in protein than regular pasta, with 25 grams of protein in a serving (2 ounces of dry pasta). Regular enriched wheat pasta has 7 grams of protein in a 55 gram dry serving (that is just under 2 ounces).
This is an easy option for the base of a nutritious meal: paired with the bright flavors of broccoli and fresh red peppers. Another plus is that soy protein is a complete plant protein: it contains essential amino acids in the pattern needed by humans. To learn more about the health benefits of soybean, I recommend this article: Straight Talk About Soy, from the Harvard T.H Chan School of Health.
High Protein Pasta
A one-cup serving of regular enriched wheat pasta provides 7 grams of protein in a one-cup serving (USDA FoodData Central), which is a decent amount considering how often people enjoy pasta. Plus it is usually served in a large bowl and greater portion size. If you’re eating mostly plants and get tired of beans, tofu, lentils, tempeh, and nuts, a high-protein pasta is a terrific way to have more protein. It is convenient and also high in fiber.
High protein pastas are often gluten-free too. And instead of refined wheat flour from the endosperm with few nutrients besides carbohydrates and protein, these types of pasta tend to be higher in a variety of vitamins and minerals too, Here are some types of vegan high-protein pasta:
- Black soybean spaghetti
- Red or green lentil pasta – this also comes in lasagna sheets
- Chickpea pasta – some made with pea protein, tapioca, rice, and quinoa
- Edamame and mung bean
- Fava bean
As you can see, these all are higher in protein than traditional wheat pasta. They come in a variety of fun shapes, and the ones I have tried have a good flavor and consistency.
| Type of pasta, all are 2 ounces dry | Protein (in grams) | Fiber (in grams) |
| Red lentil penne | 13 | 6 |
| Chickpea spaghetti | 13 | 5 |
| Black soybean spaghetti | 25 | 11 |
| Edamame and mung bean fettuccini | 24 | 14 |
| Fava bean fusilli | 14 | 5 |
To prepare these high protein pasta versions, the directions have in common to boil them in a lot of water.
This 200-gram package of black soybean spaghetti contains 4 servings and should be cooked for 4- 6 minutes in 8 cups of water.
Ingredients
- Black soybean spaghetti
- Light olive oil
- Red bell pepper, chopped
- Broccoli florets
- Fresh garlic, chopped
- Salt, pepper, and oregano
- Fresh basil
Other Vegetables to Try
You can definitely make this with other vegetables to enjoy what’s fresh in season or whatever you have at home. Here are some ideas:
- Spinach
- Roasted zucchini
- Mushrooms
- Chopped tomatoes
- Sun-dried tomatoes
- Fresh bell peppers or roasted red peppers
- Sliced carrots
- Broccoli rabe
- Swiss chard
- Kale
- Collard greens
- Sliced olives
How to Make High-Protein Pasta with Broccoli and Red Peppers
- First, cook the spaghetti in boiling water according to the package directions (4 -6 minutes for the brand I used). Drain it in a colander when done.
- Heat the olive oil in a small pan over medium heat. Add the red pepper and stir occasionally for 2 minutes. Add the broccoli, garlic, salt, pepper, and oregano. Cook for another 5 minutes or so until the broccoli is bright green. Stir occasionally to prevent the garlic from burning. You can start this step while the water is heating.
- Add the spaghetti to the pan and combine it with the other ingredients. Portion on two plates and top with chopped fresh basil.
Best Side Dishes to Serve with High Protein Pasta
Here are some ideas for side dishes that go well with this recipe:
Crispy Baked Eggplant (Vegan): easy oven-baked slices with marinara sauce
Tasty Lentil and Walnut Stuffed Zucchini Cups: a great use for summer’s bounty!
Best Desserts to Serve with This Recipe
try one of these light desserts to round out your meal:
Slow Cooker Apple Crisp – Gluten-free and Vegan: Easy to make with the convenience of your slow cooker.
Fresh Cantaloupe Berry Nice Cream: Cool and creamy with no added sugar or ice cream maker required.
More Recipes You May Enjoy
- Lentil Pasta with Tempeh and Spinach
- Easy Kabocha Squash and Collard Greens with Whole Wheat Rotini
- Sesame Ginger Noodles with Tofu and Vegetables
- Easy Vegan Broccoli Pesto Pizza
High Protein Pasta with Broccoli and Red Peppers
Equipment
- Large pot
- Small or medium pan
- paring knife
- Cutting board
Ingredients
- 100 grams black soybean spaghetti
- 2 teaspoons light olive oil
- ½ cup red bell pepper, chopped
- ½ cup broccoli florets
- 1 clove garlic, chopped
- ¼ teaspoon salt
- 1 dash black pepper
- ½ teaspoon dried oregano
- 2 tablespoons fresh basil. chopped
Instructions
- Cook the pasta in boiling water according to package directions (4 -6 minutes for the brand I used). Drain in a colander when done.
- Heat the olive oil in a small pan over medium heat. Add the red pepper and stir occasionally for 2 minutes. Add the broccoli, garlic, salt, pepper, and oregano. Cook for another 5 minutes or so until the broccoli is bright green. Stir occasionally to prevent the garlic from burning. You can start this step while the water is heating.
- Add the spaghetti to the pan and combine with the other ingredients. Portion on two plates and top with chopped fresh basil.
Notes
Nutrition
Have you tried this High Protein Pasta with Broccoli and Red Peppers? Please let me know in the comments how you liked it:
This was easy to make and I liked the flavor.