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Asparagus and pea pasta sauce

A quick, tasty and nutrient-packed pasta sauce full of Spring flavours
Prep Time 3 mins
Cook Time 15 mins
Total Time 18 mins
Course Main Course
Servings 2 large portions


  • High speed blender


  • 1 medium onion sliced
  • 2 medium cloves of galic sliced
  • 8 medium asparagus stems
  • 150 grams peas defrosted if frozen
  • 1 tbsp fresh parsley chopped
  • cooked pasta of choice

for the sauce

  • 75 grams cashew nuts * soaked **
  • water
  • 2 tbsp nutritional yeast
  • 1/2 teaspoon garlic powder
  • salt and pepper to taste


  • Bring a large pan of water to the boil and add your pasta of choice. Cook according to the packet instructions.
  • Whilst the pasta is cooking, add 2 tablespoons of water in the base of a large non-stick frying pan. Add the sliced onion and sauté for 5 minutes.
  • Remove the woody ends of the asparagus stems. Cut off the tips and cut the stems into bite-sized pieces.
  • Add the garlic slices to the pan with a little extra water if needed and continue to cook on a medium heat for another couple of minutes.
  • Pop the chopped asparagus stems into the pan along with the defrosted peas and continue to cook over a medium heat.
  • Drain the cashew nuts and rinse well. Pop into a high-speed blender jug and add enough water to cover the nuts with an extra 1 cm on top. Add the nutritional yeast, garlic powder, salt and pepper. Blend for 30 seconds until smooth.
  • Add the aspragus tips to the pan and cook for 2 minutes.
  • Pour the cashew sauce into the pan and stir well to combine. Simmer on a low heat - take care as the sauce with thicken as the water evaporates so make sure the heat is not up high.
  • Once the pasta is cooked, drain and add to the pan. Stir well to coat the pasta.
  • Serve in bowls with the fresh parsley scattered on top. Eat immediately.


* if you cannot eat nuts, use a store bought dairy free cream of choice.
** soak the cashew nuts for 10 minutes in hot water or for 2 hours before you want them
Keyword asparagus, gut health, OMS friendly, quick dinner,, seasonal eating, Spring