Easy Low-Calorie Vegan Pasta Carbonara (Whole Food, Oil-Free)

This Easy Low-Calorie Vegan Pasta Carbonara is so quick to make, it takes just under 30 minutes. It’s also so healthy, made entirely of whole foods and oil-free. It can even be made gluten-free if you cook it with pasta made of beans. Red lentil pasta is delicious, have you tried it?

You may have noticed that we took a long break from sharing recipes. That is because we were on a well deserved vacation in South Spain visiting family and just simply enjoying the sun and beautiful beaches that Andalucia has to offer.

Back to this amazing dish: This recipe doesn’t include the vegan bacon because I haven’t found or think it’s possible to find a way of making it just out of whole foods, and this is supposed to be a super healthy recipe that you can eat on a daily basis. It tastes almost as good without the bacon, but if you still want to add it, check out our Vegan Pasta Carbonara with Coconut Bacon, where I share the recipe for it, plus a more fatty and not made entirely of whole foods, but extra delicious pasta carbonara recipe.

This Easy Low-Calorie Vegan Pasta Carbonara just has 344.1 kcal per serving and provides you with 53% of the protein that you need to eat in a day (based on a 2000kcal a day diet). That is a lot of protein, isn’t it? 🙂

Have you tried nutritional yeast? It has a strong cheese-like nutty flavour, which makes it perfect for dairy cheese substitutes.

Two tablespoons of nutritional yeast provide 60 kcal with 5 g of carbohydrates (four grams of which are fiber). A serving also provides 9 g of protein and is a complete protein, providing all nine amino acids the human body cannot produce. While fortified and unfortified nutritional yeast both provide iron, the fortified yeast provides 20 percent of the recommended daily value, while unfortified yeast provides only 5 percent. Unfortified nutritional yeast provides from 35 to 100 percent of vitamins B1 and B2. Sounds good, right? Healthy and delicious! So you need to get this amazing product and start using it!

What about tofu? (extracted from BBC Good Food): Tofu is a good source of protein and contains all eight essential amino acids. It is also an excellent source of iron and calcium and the minerals manganese, selenium and phosphorous. In addition, tofu is a good source of magnesium, copper, zinc and vitamin B1.Tofu is an excellent food from a nutritional and health perspective. It is thought to provide the same sort of protection against cancer and heart disease as soy beans.

If you liked this recipe, check out our Potato Veggie Lasagna – Vegan & Pasta-Free. You’ll love it! It’s also low in calories.

Easy Low-Calorie Vegan Pasta Carbonara (Whole Food, Oil-Free )

Christina

This Easy Low-Calorie Vegan Pasta Carbonara is so quick to make, it takes just under 30 minutes. It's also so healthy, made entirely of whole foods and oil-free. It can even be made gluten-free if you cook it with pasta made of beans. Red lentil pasta is delicious, have you tried it?

4.95 from 18 votes

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Enjoy friends! If you make this recipe, please snap a photo and tag @veganvvocals and #veganvvocals on Instagram! We’d also love it if you would leave a comment below, and give the recipe a rating! Thanks so much!

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Prep Time 10 minutes mins

Cook Time 15 minutes mins

Total Time 25 minutes mins

Course Low Calorie, Main Course, Pasta, Whole Foods

Cuisine Italian Cuisine

Servings 8

Calories 344.1 kcal

Ingredients

  

1x2x3x

• ▢ 800 g whole wheat pasta, or pasta made of beans
• ▢ 540 g extra-firm tofu, 2 packages
• ▢ 2 cup water
• ▢ 1 1/2 cup nutritional yeast
• ▢ 1/4 cup freshly squeezed lemon juice
• ▢ 2 tbsp tahini
• ▢ 5 pieces fresh turmeric root
• ▢ 1/2 tsp sea salt
• ▢ 1/2 tsp freshly ground black pepper
• ▢ 1 pinch thyme, optional
• ▢ 1 pinch red chili flakes, optional
• ▢ A handful fresh parsley

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Instructions

 

• Cook the pasta according to package directions.
• In a high-speed blender, combine tofu, water, lemon juice, nutritional yeast, tahini, turmeric, sea salt and black pepper. Blend until very smooth. Add more water if needed.
• Heat the sauce and add in the pasta, stirring it well to coat.
• Season with black pepper and garnish with the herbs of your choice. Consume immediately. Enjoy!

Notes

You can store the pasta carbonara sauce in the refrigerator in a sealed container for up to 5 days – Do not store it combined with the pasta, just the sauce alone.

Nutrition

Calories: 344.1kcalCarbohydrates: 42.4gProtein: 26.3gFat: 10.2gSaturated Fat: 1.5gSodium: 220.5mgPotassium: 273mgFiber: 9.4gSugar: 4.7g

Keyword Simmering

Tried this recipe?Mention @veganvvocals or tag #veganvvocals!

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