Creamy Avocado Spaghetti
Creamy Pasta With Healthy Veggies
This recipe comes together surprisingly quickly once you have all of the veggies chopped. You can even enlist kids to help chop the veggies while you prep the sauce, which makes the meal prep go even faster. Plus with avocado as the base for the sauce, you're getting in all sorts of healthy fats, potassium, fiber, and vitamin K—not to mention that the resulting dish tastes delicious!
For extra protein, you could add shrimp, and for more depth of flavor you could add crushed red peppers—but my family really enjoys the recipe as it's described below.
Health Benefits of Avocado
- More potassium than a banana
- Packed with heart-healthy monounsaturated fatty acids
- Rich in fiber
- High in antioxidants like carotenoids, lutein, and zeaxanthin
- Loaded with nutrients
- 1 pound spaghetti
- 2 medium-sized avocados
- 1 cup cherry tomatoes, halved
- 1 cup cremini mushrooms, quartered
- 2 zucchini, cut into bite-sized pieces
- 1 medium-sized sweet onion, chopped
- 1/4 cup fresh basil leaves, chopped
- 4 tablespoons lemon juice
- 3 tablespoons tamari or soy sauce
- 2 tablespoons extra virgin olive oil
- 1 clove garlic, minced
- 2-3 tablespoons water
- Salt to taste
- 1/2 teaspoon onion powder
- 3 teaspoons ginger
- 4 tablespoons salted butter, divided into 2 tablespoons each
- 2 teaspoons tarragon
- Bring water to a boil and cook pasta according to package directions. Once cooked al dente, drain pasta water and set pasta aside.
- Meanwhile, melt 2 tablespoons butter in a pan on medium-high heat. Add onions and cook until they are translucent and beginning to soften. Add chopped zucchini pieces to pan and continue to sautee until zucchini is fork-tender. Add onion powder and tarragon and stir to coat. Once cooked, remove from pan and set aside.
- Add 2 more tablespoons of butter to the pan and cook mushrooms on medium-high heat until they are fork-tender, about 5 minutes. If pan becomes to dry, add a small drizzle of olive oil to the pan and continue to cook. Once cooked, add zucchini and onion mixture back into the pan and stir to combine. Set aside until time to plate.
- For the sauce: add avocado, lemon juice, olive oil, and tamari/soy sauce to a blender or food processor and blend until creamy.
- Add basil, garlic, ginger, and salt. Blend briefly and taste. Check the viscosity of the sauce. If it is too thick, add 1-2 tablespoons of water and blend again.
- Once desired consistency is reached, set aside until spaghetti is cooked.
- Mix spaghetti with avocado sauce and top with zucchini, onions, mushrooms, and cherry tomatoes. Enjoy!
- For added flavor, add sliced kalamata olives, chili pepper flakes, or cooked shrimp.
|Serving size: 8|
|Calories from Fat||153|
|% Daily Value *|
|Fat 17 g||26%|
|Saturated fat 5 g||25%|
|Carbohydrates 26 g||9%|
|Sugar 3 g|
|Fiber 5 g||20%|
|Protein 6 g||12%|
|Cholesterol 15 mg||5%|
|Sodium 450 mg||19%|
|* The Percent Daily Values are based on a 2,000 calorie diet, so your values may change depending on your calorie needs. The values here may not be 100% accurate because the recipes have not been professionally evaluated nor have they been evaluated by the U.S. FDA.|
What did you think?
© 2019 Lisa Bean