Introduction: Avocado is a creamy, nutrient‑rich fruit that can replace dairy in countless dishes. In this recipe, it transforms humble whole‑grain pasta into a velvety, dairy‑free delight. The result is a quick, protein‑packed meal that satisfies both vegan and non‑vegan palates.
Why Avocado Works: Its high monounsaturated fat content provides a rich mouthfeel similar to cheese, while its neutral flavor lets herbs and spices shine. Avocado also adds fiber, potassium, and vitamin K, turning your plate into a wellness boost.
- Avocado (ripe, sliced) – 200 g
- Whole wheat linguine – 150 g
- Cherry tomatoes (halved) – 100 g
- Fresh basil leaves – 15 g
- Olive oil – 20 g
- Fresh lemon juice – 10 g
- Garlic clove (minced) – 5 g
- Sea salt – 2 g
- Freshly ground black pepper – 1 g
- Pine nuts (optional, toasted) – 15 g
Method:
1. Cook the pasta in salted water until al dente, reserving 50 mL of the pasta water before draining.
2. In a blender, combine avocado, olive oil, lemon juice, minced garlic, salt, and pepper. Pulse until smooth; add reserved pasta water a tablespoon at a time until the sauce reaches coating consistency.
3. Toss the drained pasta with the avocado sauce, halved tomatoes, basil, and pine nuts if using. Adjust seasoning, adding a splash of reserved pasta water to meld flavors.
4. Plate immediately, garnishing with extra basil or a drizzle of lemon oil. This dish is best served warm but stays creamy for up to 30 minutes.
Health Highlights: Each serving delivers about 400 kcal, 20 g of fat (mostly heart‑healthy), 3 g of protein, and 15 g of fiber. The recipe is naturally gluten‑free, vegan, and contains no added sugars.
Enjoy this dairy‑free avocado pasta at any time of day—breakfast, lunch, or a light dinner. The creamy texture, bright flavors, and nutritional punch will keep you satisfied and energized.