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Top down view of white bowl with creamy vegan whole grain spaghetti with mushrooms and greens
August 28, 2020 by Rohini Bajekal
Plant-based Lifestyle

5 Ways to Make Pasta Dishes More Nutritious and Filling

Sometimes you just crave a big bowl of pasta! While I love a bowl of classic penne al’arrabiata from time to time, here are five ingredients I add to vegan pasta dishes to make them more filling and nutritious. If you are used to meat or cheese, these ingredients add nutrients as well texture and flavour. You can have fun, varied and delicious plant-based pasta dishes without any meat, dairy or eggs at all.

1. Add Beans and Lentils

Legumes are a cheap and sustainable source of protein. Pasta and beans (pasta e fagioli) is a typical Italian peasant dish. This is commonly eaten in Sardinia – one of the 5 “Blue Zones” identified by National Geographic researcher Dan Buettner – places in the world where people live longer and healthier than average. The beans add fibre, protein and complex carbs providing a slow and steady energy release. My recipe for Lentil RagΓΊ is perhaps my favourite way of including legumes with spaghetti. It’s such a satisfying and umami-rich dish.

2. Use Nutritional Yeast

Missing parmesan? Blitz nutritional yeast with cashew nuts, salt and hemp seeds to top your pasta. “Nooch,” as it’s known, is a source of protein and B vitamins, especially when fortified. Nooch has a deliciously cheesy texture without the saturated fat and the nuts and seeds add healthy fats and texture. It’s great to make “cheesy” vegan sauces too such as alfredo.

3. Opt for Whole Grains

Whole wheat pasta varieties are widely available in the UK. The good news is that they generally have twice the amount of fibre as regular pasta and take 2-4 mins longer to cook. Whole grain pasta varieties retain more of the mineral content too – significantly more iron, folate and B vitamins. Check the packaging to ensure it’s “100% whole grain or wholewheat.” If you cannot consume gluten, choose legume based pastas or brown rice pasta. Check the label to ensure it’s certified gluten-free as some legume-based pastas in the market contain wheat flour.

4. Add in Dark Leafy Greens

Wilted greens are nutrition superstars that taste delicious with pasta. My favourites are spinach, kale and rapini. Make a pasta primavera or try vegan pesto and add in spinach, peas and broccoli.

5. Add in Smoked Tofu

Tofu is a protein and calcium rich addition. Smoked tofu is my favourite. It adds a meaty umaminess in pasta dishes without the cholesterol, cruelty, or saturated fat found in meat. Silken tofu can be used for creamy sauces and is a much healthier alternative to cheese or even processed vegan cheeses.

What is your favourite addition to plant-based pasta dishes?

Previous articleEat More MushroomsMushrooms with soya sauce on a black backgroundNext article Almond Butter Vegetable Noodles with Tofu (Rich in Calcium)Bowl with vegetable noodles and sesame seeds

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Meet Rohini

Hey there! I’m Rohini, a nutritionist (MA Oxon, MSc) providing evidence-based advice to my clients around plant-based eating. While working in branding and marketing for food startups over the years, I discovered my passion for making plant-based foods more accessible to people.

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Pure joy 3 years ago today ✨Happy anniversary @siddhants1 πŸ“· @andrewbayda_wed @misha_moon
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A slice of heaven 🍝 πŸŒŠβ˜€οΈπŸ‘ŒπŸ½ #tuscany #pizzapastalife #vegantravel #viareggio #lucca #cinqueterre #summerholiday #familyholiday
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HAVING FUN IN A WAY THAT WORKS FOR YOU ✨

Having fun is an essential part of being human but it looks different for everyone. My tip for those enjoying the long weekend or a special day in your life is to find moments to have fun in a way that is meaningful to you.

I carved out some time this weekend for a break in France with my friends and it's the most relaxed I've felt in a long time. 

My friends asked me yesterday what I'd like to do for my birthday and my wish was to go to the local supermarket 🍊 It's the little things for me that make a day special and one of my favourite things to do on holiday is to visit the local fruit and vegetable markets. I have learnt to become much more confident about asking for what I want and more in tune with my mind and body as I've gotten older (in a way that is thanks to PCOS!) I don't need to celebrate birthdays or milestones in a typical way. For me, cooking delicious plant-based meals with friends, eating outdoors, being active and not feeling pressure to do things a certain way or at certain times is the dream birthday ✨

Lastly, I'm so happy you are all here and on this page. If you would like to leave a review of Living PCOS Free on Amazon or GoodReads (you don't need to have bought via there), that would absolutely make my day πŸ’› I've popped the link in the bio. Thank you to everyone who has left a review so far ☺️

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#bankholidayweekend #jubileeweekend #poitiers #livingpcosfree #lestempsestbon #summerholiday #birthdayfun #itsmybirthday #nutritionist #plantbasednutritionist #summerberries
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HAVING FUN IN A WAY THAT WORKS FOR YOU ✨ Having fun is an essential part of being human but it looks different for everyone. My tip for those enjoying the long weekend or a special day in your life is to find moments to have fun in a way that is meaningful to you. I carved out some time this weekend for a break in France with my friends and it's the most relaxed I've felt in a long time. My friends asked me yesterday what I'd like to do for my birthday and my wish was to go to the local supermarket 🍊 It's the little things for me that make a day special and one of my favourite things to do on holiday is to visit the local fruit and vegetable markets. I have learnt to become much more confident about asking for what I want and more in tune with my mind and body as I've gotten older (in a way that is thanks to PCOS!) I don't need to celebrate birthdays or milestones in a typical way. For me, cooking delicious plant-based meals with friends, eating outdoors, being active and not feeling pressure to do things a certain way or at certain times is the dream birthday ✨ Lastly, I'm so happy you are all here and on this page. If you would like to leave a review of Living PCOS Free on Amazon or GoodReads (you don't need to have bought via there), that would absolutely make my day πŸ’› I've popped the link in the bio. Thank you to everyone who has left a review so far ☺️ How are you celebrating the long weekend (for those in the UK)? πŸ‘‡πŸ½ #bankholidayweekend #jubileeweekend #poitiers #livingpcosfree #lestempsestbon #summerholiday #birthdayfun #itsmybirthday #nutritionist #plantbasednutritionist #summerberries
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THE LIFT RETREAT 2022 ✨

Two weekends ago, I went a personal transformation retreat with the most beautiful group of people, hosted by the inspiring @richardnewmanspeaks @plantpowerdoctor

It was the most incredible weekend of connection, self-discovery and growth and I'm STILL learning πŸ’› Looking at the notes I had made, reminding myself of my values and looking ahead to the future. Thinking about the future doesn't come easily to me. I'm prone to rumination and being "stuck in the past" (I'm often nostalgic for things that happened yesterday!). In the last two weeks, I have been visualising future goals and dreams and it has made me feel stronger, more confident and I've already been taking up new challenges πŸ™ŒπŸ½ It feels great ☺️

The grounding yoga practices and daily meditations with @11sherinshe11 and the MOST delicious and nourishing plant-based meals by @feed_me_momma cooked with so much love were real highlights. Also those stuffed Medjool dates were the best I've ever eaten πŸ˜‹

As with anything that looks effortless, a huge amount of care, love and attention to detail had gone into this weekend. I was completely blown away. Things have been very hectic this year and the LIFT retreat allowed us to press pause, reflect, introspect and come back even stronger. Thank you Richard, Gemma and the entire team for elevating us all ✨

#LiftRetreat2022 #personaltransformation #retreat #newforest #plantbasedretreat #veganfood #yoga #meditation #newbeginnings #dreams #visualisation #goalsetting
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THE LIFT RETREAT 2022 ✨ Two weekends ago, I went a personal transformation retreat with the most beautiful group of people, hosted by the inspiring @richardnewmanspeaks @plantpowerdoctor It was the most incredible weekend of connection, self-discovery and growth and I'm STILL learning πŸ’› Looking at the notes I had made, reminding myself of my values and looking ahead to the future. Thinking about the future doesn't come easily to me. I'm prone to rumination and being "stuck in the past" (I'm often nostalgic for things that happened yesterday!). In the last two weeks, I have been visualising future goals and dreams and it has made me feel stronger, more confident and I've already been taking up new challenges πŸ™ŒπŸ½ It feels great ☺️ The grounding yoga practices and daily meditations with @11sherinshe11 and the MOST delicious and nourishing plant-based meals by @feed_me_momma cooked with so much love were real highlights. Also those stuffed Medjool dates were the best I've ever eaten πŸ˜‹ As with anything that looks effortless, a huge amount of care, love and attention to detail had gone into this weekend. I was completely blown away. Things have been very hectic this year and the LIFT retreat allowed us to press pause, reflect, introspect and come back even stronger. Thank you Richard, Gemma and the entire team for elevating us all ✨ #LiftRetreat2022 #personaltransformation #retreat #newforest #plantbasedretreat #veganfood #yoga #meditation #newbeginnings #dreams #visualisation #goalsetting
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BREAKFAST IS MY FAVOURITE MEAL OF THE DAY πŸ™ŒπŸ½

Thank you @sheerluxe for sharing my favourite breakfast ideas (link in bio to read the full article). I love starting my day with a plant-based breakfast such as porridge with soya milk and berries, tofu scramble with veggies or a smoothie. These are packed with dietary fibre and protein, omega-3 fats (I always include 1-2 tbsp ground flaxseed) and other micronutrients. I try to enjoy any decaf or caffeinated drinks 1-2 hours after breakfast as these can interfere with iron absorption.

A small study in 2015 found that women who regularly skipped breakfast had a disrupted cortisol (stress hormone) rhythm and elevated blood pressure compared to women who were breakfast eaters. The authors concluded that if this became a habit, it could increase the risk for cardiometabolic diseases such as type 2 diabetes in some people.

If you have Polycystic Ovary Syndrome (PCOS), it is especially important to choose a breakfast that keeps your energy levels consistent. I have lots of breakfast recipes in our new book Living PCOS Free including an anti-inflammatory turmeric tofu scramble, overnight oats with stewed berries and chickpea flour pancakes 🌱

Are you a breakfast eater? I'd love to know what your favourite plant-based breakfasts are? πŸ‘‡πŸ½
BREAKFAST IS MY FAVOURITE MEAL OF THE DAY πŸ™ŒπŸ½

Thank you @sheerluxe for sharing my favourite breakfast ideas (link in bio to read the full article). I love starting my day with a plant-based breakfast such as porridge with soya milk and berries, tofu scramble with veggies or a smoothie. These are packed with dietary fibre and protein, omega-3 fats (I always include 1-2 tbsp ground flaxseed) and other micronutrients. I try to enjoy any decaf or caffeinated drinks 1-2 hours after breakfast as these can interfere with iron absorption.

A small study in 2015 found that women who regularly skipped breakfast had a disrupted cortisol (stress hormone) rhythm and elevated blood pressure compared to women who were breakfast eaters. The authors concluded that if this became a habit, it could increase the risk for cardiometabolic diseases such as type 2 diabetes in some people.

If you have Polycystic Ovary Syndrome (PCOS), it is especially important to choose a breakfast that keeps your energy levels consistent. I have lots of breakfast recipes in our new book Living PCOS Free including an anti-inflammatory turmeric tofu scramble, overnight oats with stewed berries and chickpea flour pancakes 🌱

Are you a breakfast eater? I'd love to know what your favourite plant-based breakfasts are? πŸ‘‡πŸ½
BREAKFAST IS MY FAVOURITE MEAL OF THE DAY πŸ™ŒπŸ½

Thank you @sheerluxe for sharing my favourite breakfast ideas (link in bio to read the full article). I love starting my day with a plant-based breakfast such as porridge with soya milk and berries, tofu scramble with veggies or a smoothie. These are packed with dietary fibre and protein, omega-3 fats (I always include 1-2 tbsp ground flaxseed) and other micronutrients. I try to enjoy any decaf or caffeinated drinks 1-2 hours after breakfast as these can interfere with iron absorption.

A small study in 2015 found that women who regularly skipped breakfast had a disrupted cortisol (stress hormone) rhythm and elevated blood pressure compared to women who were breakfast eaters. The authors concluded that if this became a habit, it could increase the risk for cardiometabolic diseases such as type 2 diabetes in some people.

If you have Polycystic Ovary Syndrome (PCOS), it is especially important to choose a breakfast that keeps your energy levels consistent. I have lots of breakfast recipes in our new book Living PCOS Free including an anti-inflammatory turmeric tofu scramble, overnight oats with stewed berries and chickpea flour pancakes 🌱

Are you a breakfast eater? I'd love to know what your favourite plant-based breakfasts are? πŸ‘‡πŸ½
BREAKFAST IS MY FAVOURITE MEAL OF THE DAY πŸ™ŒπŸ½

Thank you @sheerluxe for sharing my favourite breakfast ideas (link in bio to read the full article). I love starting my day with a plant-based breakfast such as porridge with soya milk and berries, tofu scramble with veggies or a smoothie. These are packed with dietary fibre and protein, omega-3 fats (I always include 1-2 tbsp ground flaxseed) and other micronutrients. I try to enjoy any decaf or caffeinated drinks 1-2 hours after breakfast as these can interfere with iron absorption.

A small study in 2015 found that women who regularly skipped breakfast had a disrupted cortisol (stress hormone) rhythm and elevated blood pressure compared to women who were breakfast eaters. The authors concluded that if this became a habit, it could increase the risk for cardiometabolic diseases such as type 2 diabetes in some people.

If you have Polycystic Ovary Syndrome (PCOS), it is especially important to choose a breakfast that keeps your energy levels consistent. I have lots of breakfast recipes in our new book Living PCOS Free including an anti-inflammatory turmeric tofu scramble, overnight oats with stewed berries and chickpea flour pancakes 🌱

Are you a breakfast eater? I'd love to know what your favourite plant-based breakfasts are? πŸ‘‡πŸ½
BREAKFAST IS MY FAVOURITE MEAL OF THE DAY πŸ™ŒπŸ½

Thank you @sheerluxe for sharing my favourite breakfast ideas (link in bio to read the full article). I love starting my day with a plant-based breakfast such as porridge with soya milk and berries, tofu scramble with veggies or a smoothie. These are packed with dietary fibre and protein, omega-3 fats (I always include 1-2 tbsp ground flaxseed) and other micronutrients. I try to enjoy any decaf or caffeinated drinks 1-2 hours after breakfast as these can interfere with iron absorption.

A small study in 2015 found that women who regularly skipped breakfast had a disrupted cortisol (stress hormone) rhythm and elevated blood pressure compared to women who were breakfast eaters. The authors concluded that if this became a habit, it could increase the risk for cardiometabolic diseases such as type 2 diabetes in some people.

If you have Polycystic Ovary Syndrome (PCOS), it is especially important to choose a breakfast that keeps your energy levels consistent. I have lots of breakfast recipes in our new book Living PCOS Free including an anti-inflammatory turmeric tofu scramble, overnight oats with stewed berries and chickpea flour pancakes 🌱

Are you a breakfast eater? I'd love to know what your favourite plant-based breakfasts are? πŸ‘‡πŸ½
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BREAKFAST IS MY FAVOURITE MEAL OF THE DAY πŸ™ŒπŸ½ Thank you @sheerluxe for sharing my favourite breakfast ideas (link in bio to read the full article). I love starting my day with a plant-based breakfast such as porridge with soya milk and berries, tofu scramble with veggies or a smoothie. These are packed with dietary fibre and protein, omega-3 fats (I always include 1-2 tbsp ground flaxseed) and other micronutrients. I try to enjoy any decaf or caffeinated drinks 1-2 hours after breakfast as these can interfere with iron absorption. A small study in 2015 found that women who regularly skipped breakfast had a disrupted cortisol (stress hormone) rhythm and elevated blood pressure compared to women who were breakfast eaters. The authors concluded that if this became a habit, it could increase the risk for cardiometabolic diseases such as type 2 diabetes in some people. If you have Polycystic Ovary Syndrome (PCOS), it is especially important to choose a breakfast that keeps your energy levels consistent. I have lots of breakfast recipes in our new book Living PCOS Free including an anti-inflammatory turmeric tofu scramble, overnight oats with stewed berries and chickpea flour pancakes 🌱 Are you a breakfast eater? I'd love to know what your favourite plant-based breakfasts are? πŸ‘‡πŸ½
3 months ago
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LIVING PCOS FREE BOOK LAUNCH PARTY ✍🏽

Thursday night was a huge milestone for @drnitubajekal and I, as we celebrated the publication of our new book, Living PCOS Free, now available in the UK wherever books are sold πŸ’• (out in the USA on 13th June!)

The positive atmosphere, infectious energy and excitement in the room was absolutely unreal. We chose the beautiful @thehearth.me to host the event, a women's space in Queen's Park, London.

We kept the event as low waste as possible with delicate plant based canapés plated up by Chef Rishim and his team @tendril_kitchen and an alcohol-free bar in keeping with the wellbeing aspect of our book with ginger kombuchas, cucumber seltzers and a housemade fresh raspberry mocktail. No hangovers, just good vibes ✨

It was amazing to see worlds collide with old friends meeting, new connections being made and so much laughter and meaningful conversation. 

Thank you to everyone who has supported our dream of becoming published authors and for spreading the word about PCOS, a common hormonal condition that affects 1 in 10 women and people assigned female at birth. Whether you have bought a copy of the book, shared our posts, talked about PCOS to a loved one or left a review of our book on @goodreads or @amazon
YOU are helping to destigmatise this condition and raise awareness πŸ™ŒπŸ½

#LPFbooklaunch #LivingPCOSFree #nutritionist
#drnitubajekal #plantbasednutritionist #thehearth #tendrilkitchen #vegancanapes #polycysticovariansyndrome #pcod #pcossupport #rohinibajekal #queenspark #pcosjourney #booklaunchparty
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LIVING PCOS FREE BOOK LAUNCH PARTY ✍🏽 Thursday night was a huge milestone for @drnitubajekal and I, as we celebrated the publication of our new book, Living PCOS Free, now available in the UK wherever books are sold πŸ’• (out in the USA on 13th June!) The positive atmosphere, infectious energy and excitement in the room was absolutely unreal. We chose the beautiful @thehearth.me to host the event, a women's space in Queen's Park, London. We kept the event as lowΒ waste as possible with delicate plant based canapΓ©s plated up by Chef Rishim and his team @tendril_kitchen and an alcohol-free bar in keeping with the wellbeing aspect of our book with ginger kombuchas, cucumber seltzers and a housemade fresh raspberry mocktail. No hangovers, just good vibes ✨ It was amazing to see worlds collide with old friends meeting, new connections being made and so much laughter and meaningful conversation. Thank you to everyone who has supported our dream of becoming published authors and for spreading the word about PCOS, a common hormonal condition that affects 1 in 10 women and people assigned female at birth. Whether you have bought a copy of the book, shared our posts, talked about PCOS to a loved one or left a review of our book on @goodreads or @amazon YOU are helping to destigmatise this condition and raise awareness πŸ™ŒπŸ½ #LPFbooklaunch #LivingPCOSFree #nutritionist #drnitubajekal #plantbasednutritionist #thehearth #tendrilkitchen #vegancanapes #polycysticovariansyndrome #pcod #pcossupport #rohinibajekal #queenspark #pcosjourney #booklaunchparty
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