Makes 4 servings+, and easy to prep


1.5 cups uncooked pasta (before cooking pasta rinse well, once cooked rinse again and add a bit of salt)

2 cup vegetable broth, I use 1 block garden vegetable flavour cube (IMANA) Same section as vegetable stock

1/2 red onions, chopped

1 garlic clove, chopped

1 cup carrots chopped and cooked to medium soft

1 cup broccoli florets, chopped and cooked till soft

Whole grain or bean-based pasta cooked (I used Livewell, Pick n Pay, Chickpea Fusilli but you can use any brand, as long as the carbs are below 50g per serving and the protein close to or higher than 10 per serving). *

1/2 cup nutritional yeast/ flakes

1 tsp peanut butter

2 tsps. lemon juice

1/2 tsp salt (1/4 tsp for pasta and 1/4 tsp for veggie mix)

3/4 tsp mustard powder

1/2 tsp paprika (smoked if you have)

1/4 ground turmeric

1/4 tsp Thyme

1/4 low gi bread crumbs


Add 1 cube vegetable broth to 1 cup boiled water, once dissolved add in a medium size pan, add onions and garlic and cook for 2 minutes. Then add cooked carrots and broccoli and let simmer for about 5 minutes.

Preheat the oven to 190 C/ 375 F

Blend cooked carrot, broccoli, vegetable broth mixture in a high sped blender. Add one cup warm water, nutritional yeast, peanut butter, lemon, salt, mustard, 1/4 tsp paprika, turmeric, and thyme to blender and blend.

Combine mixture with cooked pasta, mix well/ Sprinkle with breadcrumbs and 1/4 tsp paprika, add to pre-heated oven and bake till hot, golden and crispy- about 20-25 minutes. Serve hot, but very nice cold too. Enjoyed it for a snack the next day and could not heat it up.

*If you do not have bean pasta and would love to try out this recipe without going shopping, use pasta penne as its low in carbohydrates, and mix in one tin drained chickpeas for protein.

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