Mediterranean Diet Asparagus Pasta Sauce

Mediterranean Diet Asparagus Pasta sauce is really a simple yet, flavorful recipe idea.

Made with asparagus, peas, and Greek yogurt, this delicious pasta sauce is creamy and full of goodness.

What is asparagus pasta sauce?

Asparagus pasta sauce is a flavorful green sauce made with an asparagus base with peas and sauteed garlic.

I like that this sauce can be creamy or light, depending on whether or not you add the Greek yogurt.

Have you tried my Mediterranean Diet Cilantro Lime Chicken Breasts?

That Mediterranean Diet Cilantro Lime Chicken Breasts is a simple and delicious recipe made with just six ingredients. Both that chicken recipe and this sauce with pasta would go nicely when served together.

For vegan followers of this site, vegan parmesan cheese nicely on top of this sauce. You can find a selection of vegan parmesan cheese here.

Why we love pasta in asparagus sauce.

Asparagus sauce is both colorful and flavorful.
It also adds a unique way to serve pasta when you are looking for something different.

Here is what else we like about this recipe.

• It takes about 12 minutes to make this sauce.
• Made with fresh asparagus and peas, this sauce offers a great way to serve up some veggies (especially great for kids!).
• Making this recipe is as easy as placing your ingredients into a food processor or blender
• Personalizing this sauce is as easy as omitting the Greek yogurt or adding your favorite seasonings.
• Asparagus sauce goes great with about any kind of pasta.
• This recipe can also be made vegan.

Ingredients needed to make pasta sauce with asparagus.

• Pasta. Your pasta should be cooked according to the direction on the packaging.
• Asparagus. Prepared by removing the wooley ends (can be discarded), slicing off the tips whole and then dicing the remaining part. The tips will be used separately from the diced pieces.
• Peas. Your peas should be rinsed and drained.
• Lemon Zest. An optional ingredients added just before serving.
• Seasonings as desired. This can include salt and pepper.
• Greek Yogurt. Added to make this sauce creamy.
• 'Butter'. Vegan butter, heart healthy butter, or olive oil, depending on your needs.
• Garlic. Minced or chopped.

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Tips for making the best asparagus sauce in pasta.

Using fresh ingredients (asparagus and peas) works best in this recipe. This is true not just for flavor but, for texture and color of the sauce.

More helpful tips for you.

1. This sauce works great for both bite sized pastas like bowties and larger pastas such as spaghetti.
2. This sauce can be made thicker for use as a dip. Simply stir in additional yogurt.
3. Using fresh asparagus and peas is recommended rather than canned versions. Canned versions are often mush and have additional ingredients such as salt added.
4. Save a bit of your pasta water to thicken your sauce. You can use this instead of Greek yogurt.
5. Omit the Greek yogurt to make this a less creamy sauce. You will still get a creamy texture from the blended ingredients.
6. If your sauce is too thick for your likings, you can add a bit of broth to thin it out.

How to make Mediterranean Diet Asparagus Pasta Sauce

Prep Time: 12 minutes .
Servings 4 .

1. Start by cooking your pasta according to the packaging directions. Your pasta should be drained before adding it the this recipe. Then place the pasta into a large bowl.
2. Bring a large pot of water to a boil. Then carefully add the diced pieces of asparagus and the peas. Cook the ingredients for eight to 10 minutes or until the ingredients are softened. Allow the ingredients to cool and then drain the water and transfer to a food processor or good blender.
3. Add the lemon zest and Greek yogurt to the food processor with the peas and asparagus and blend until you reach your desired consistency.
4. Pour the pasta sauce over the pasta in the large bowl and toss the ingredients until the pasta is covered with the sauce. Then transfer the pasta servings to the bowls or plates for serving.
5. In a large skillet on medium heat, heat your butter alternative or olive oil along with the garlic for one minute. Then add the tops of the asparagus and and optional seasonings and saute for two minutes.
6. Top your pasta servings with the sauteed ingredients and any optional cheeses and serve.

Expert Tip 👉 Cooking your pasta al dente will offer a more interesting texture to your pasta dish.

How to store sauce made with asparagus and peas.

Leftover sauce should be stored in an airtight container. When properly stored, this sauce should keep for up to four days refrigerated or longer when frozen.

You may also be interested in these ideas.

• Green Bean and Tomato Salad
• Easiest Greek Salad in Vinaigrette Dressing
• Roasted Red Pepper Gazpacho
• Easy Avocado Hummus
• Mediterranean Diet Chicken Breast Provencal
• Slow Cooker Mediterranean Diet Chicken

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Mediterranean Diet Asparagus Pasta Sauce

Mediterranean Diet Asparagus Pasta Sauce, a delicious and easy sauce recipe made with asparagus, peas, and Greek Yogurt.

Prep Time12 minutes mins

Total Time12 minutes mins

Course: Dinner, Meal

Cuisine: Mediterranean Diet, vegetarian

Search Result: Mediterranean Diet Asparagus Pasta Sauce

Servings: 4

Equipment

• Skillet
• Mixing Bowl
• Blender

Ingredients

• 12 oz Pasta. - cooked according to packaging.
• 1.5 lbs Asparagus. - Prepared by removing the wooley ends (can be discarded), slicing off the tips whole and then dicing the remaining part. T
• 1 cup Peas. -rinsed and drained.
• 2 tsp Lemon Zest.
• Seasonings as desired.
• 2 tbsp Greek Yogurt.
• 2 tbsp Olive Oil - or heart healthy butter, or vegan butter.
• 3 tsp Garlic. - minced or chopped.
• Parmesan Cheese optional, vegan parmesan can be used

Instructions

• Start by cooking your pasta according to the packaging directions. Your pasta should be drained before adding it the this recipe. Then place the pasta into a large bowl.
• Bring a large pot of water to a boil. Then carefully add the diced pieces of asparagus and the peas. Cook the ingredients for eight to 10 minutes or until the ingredients are softened.
• Allow the ingredients to cool and then drain the water and transfer to a food processor or good blender.
• Add the lemon zest and Greek yogurt to the food processor with the peas and asparagus and blend until you reach your desired consistency.
• Pour the pasta sauce over the pasta in the large bowl and toss the ingredients until the pasta is covered with the sauce. Then transfer the pasta servings to the bowls or plates for serving.
• In a large skillet on medium heat, heat your butter alternative or olive oil along with the garlic for one minute. Then add the tops of the asparagus and and optional seasonings and saute for two minutes. Top your pasta servings with the sauteed ingredients and any optional cheeses and serve.

Recipe Notes

*Please check the nutritional labels to assure that you are sticking to your diet restrictions for any substitutions used.
Also, please see the actual recipe post for further details on this recipe.

Nutritional Information is only an estimate and can vary especially with ingredients that are used.

To make this recipe fully vegan, please make sure that you are using fully vegan ingredients.
See Foodwineandlove.com for details on this recipe.

originally posted:

July 29, 2024

*As an Amazon Associate I earn from qualifying purchases. This means that the links on this website, and specifically on this post, that lead to other sites may be affiliate links.

Nutrition

Calories: 449kcal | Carbohydrates: 49g | Protein: 18g | Fat: 11g | Saturated Fat: 1g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 5g | Cholesterol: 0.4mg | Sodium: 14mg | Potassium: 643mg | Fiber: 9g | Sugar: 8g | Vitamin A: 1564IU | Vitamin C: 26mg | Calcium: 82mg | Iron: 5mg

Please note: Nutritional data has been calculated using a tool that comes with this recipe card and not by me. This means that Nutritional Information is only an estimate and can vary especially with ingredients that you use. The accuracy of this tool may differ from other tools as expected. Also note that there is no instructional value to the video that may be attached to this recipe. It is only there for visual pleasure. For more information about the images in this recipe, please refer the the recipe instructions. Thank you!

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Mediterranean Diet Asparagus Pasta Sauce, a delicious and easy sauce recipe made with asparagus, peas, and Greek Yogurt.

Please see recipe post for further details on this recipe.