- 5min read
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High-Protein Broccoli Pea Pasta
Summary:
If you're still wondering what to eat for lunch, try this super easy Broccoli Pea Pasta.
It is creamy, satisfying, packed with vegetables, and surprisingly high in protein and fibre. Unlike regular creamy pasta recipes that rely heavily on cheese and cream, this version gets its rich texture from a wholesome blend of peas, tofu, and cashews.
Made with Prolicious Penne Pasta crafted from durum wheat and low-fat peanut flour, this broccoli pasta recipe offers a smarter balance of carbohydrates, protein, and fibre that helps keep you fuller for longer.
The result is a creamy broccoli pasta that feels comforting and indulgent while delivering nutrition in every bite.
By Mantasha Inamdar
Nutritionist
The Creamy Green Pasta You'll Want for Every Lunch
Table of Contents
- Summary
- Introduction
- Why You'll Love This Recipe
- Recipe Card
- Ingredients
- Step-by-Step Method
- Health Benefits of Broccoli and Peas
- Why This Pasta Feels More Balanced
- Tips and Variations
- FAQs
-
Smart Takeaway
Introduction
Some lunches leave you feeling energised and satisfied.
Others leave you searching for snacks just an hour later.
The difference often comes down to protein, fibre, and ingredient quality.
This creamy broccoli pasta combines all three.
Made with Prolicious Penne Pasta, broccoli, peas, tofu, and cashews, it creates a rich broccoli sauce pasta without relying on heavy cream or excessive cheese. The combination delivers a meal that feels comforting while also helping support fullness and steady energy levels.
The best part?
Everything comes together in under 30 minutes, making it perfect for busy weekdays when you want something nourishing without spending hours in the kitchen.
Why You'll Love This Recipe
- Creamy without using heavy cream
- Packed with vegetables
- High in protein and fibre
- Great for lunch or dinner
- Easy to prepare in one pan
- Naturally satisfying and filling
- Kid-friendly way to include broccoli
- Delicious green pasta sauce made from whole-food ingredients
Why This Pasta Is High in Protein
Unlike regular creamy pasta, which is often dominated by carbohydrates, this broccoli pea pasta contains protein from multiple wholesome ingredients. Prolicious Penne Pasta is made with durum wheat and low-fat peanut flour, naturally providing more protein than traditional pasta.
The creamy sauce also includes tofu, a high-quality plant protein that helps support muscle health and keeps you feeling fuller for longer. Green peas further boost the protein content while adding fibre that supports digestion and satiety. Even cashews contribute small amounts of protein along with healthy fats. Together, these ingredients create a balanced meal that delivers protein in every bite, making this pasta more filling, nourishing, and satisfying than a typical creamy pasta dish.
Recipe Card
- Prep Time -10 minutes
- Cook Time -15 minutes
- Total Time -25 minutes
- Servings - 2
- Difficulty - Medium
- Yield - 1 bowl
Approximate Nutrition
High protein | High fibre | Vegetarian
|
NUTRIENT |
PROLICIOUS PASTA |
REGULAR PASTA |
|
PROTEIN |
23.1 |
13.1 |
|
FIBER |
8.3 |
0.7 |
|
CARBOHYDRATE |
25 |
41 |
|
FAT |
18 |
19 |
|
ENERGY |
395 |
380 |
Ingredients
- 1 cup Prolicious Penne Pasta
- 1 cup broccoli florets
- ½ cup green peas
- 50 g paneer
- 2 tbsp cashews
- Water as required
- 1 tsp oil
- Salt to taste
-
Black pepper to taste
Step-by-Step Method
Step 1: Cook the Pasta
Bring water to a boil in a saucepan.
Add Prolicious Penne Pasta and cook according to package instructions until tender.
Drain and keep aside.
Step 2: Steam the Broccoli
Using the same saucepan, steam the broccoli florets until soft but still bright green.
Set aside.
Step 3: Prepare the Creamy Broccoli Pea Sauce
In a blender, add:
- Green peas
- Paneer
- Cashews
- A little water
Blend until smooth and creamy.
This becomes the base of your broccoli sauce pasta.
Step 4: Build the Flavour
Heat oil in a pan. Add garlic and green chilli.
Add the steamed broccoli and sauté for a minute.
Pour in the blended pea and tofu mixture.
Cook for 3–4 minutes while stirring.
Step 5: Add the Pasta
Add the cooked penne pasta.
Season with salt and black pepper.
Mix everything well until the pasta is fully coated in the creamy green sauce.
Step 6: Serve
Serve hot and enjoy your creamy broccoli pasta fresh.
Health Benefits of Broccoli and Peas
Why Broccoli Is a Nutritional Superstar
Broccoli is one of the most nutrient-dense vegetables you can add to your meals.
Rich in Antioxidants
Broccoli contains sulforaphane, a powerful plant compound that helps fight oxidative stress and supports overall health.
Supports Immunity
Loaded with Vitamin C, broccoli helps support immune function and contributes to healthy skin and tissue repair.
Promotes Bone Health
Its Vitamin K content plays an important role in maintaining strong and healthy bones.
Supports Heart Health
Broccoli contains potassium and soluble fibre that may help support healthy blood pressure and cholesterol levels.
Why Peas Deserve More Credit
Green peas are small but nutritionally impressive.
Good Source of Plant Protein
Peas naturally contain protein, making meals more filling and satisfying.
High in Fibre
The fibre in peas supports digestion, gut health, and helps promote longer-lasting fullness.
Supports Blood Sugar Balance
Because peas contain both fibre and protein, they digest more slowly than many refined carbohydrate foods, helping provide steadier energy.
Why This Pasta Feels More Balanced
Traditional creamy pasta often relies heavily on refined carbohydrates and cream-based sauces.
This broccoli pasta recipe improves that balance by including:
- Durum wheat and low-fat peanut flour pasta
- Protein-rich tofu
- Fibre-rich peas
- Nutrient-dense broccoli
- Healthy fats from cashews
The combination of protein, fibre, and healthy fats helps slow digestion and makes the meal feel more satisfying compared to regular creamy pasta dishes.
Instead of feeling heavy afterwards, you get a meal that delivers comfort and nourishment together.
Tips and Variations
Want More Protein?
Add grilled paneer, edamame, or extra tofu.
Love Garlic?
Sauté garlic in oil before adding the vegetables.
Like It Spicy?
Add chilli flakes or crushed pepper.
Want Extra Creaminess?
Blend in a few extra cashews.
Make It Vegan
This recipe is already naturally dairy-free.
FAQs
Can I make this broccoli pasta ahead of time?
Yes. Store it in an airtight container in the refrigerator for up to one day.
Can I freeze the sauce?
Yes. The broccoli pea sauce can be frozen separately and used later.
Is this pasta suitable for weight management?
It can fit into a balanced eating plan because it contains protein, fibre, and vegetables that help improve fullness.
Does broccoli taste strong in this recipe?
Not at all. The peas, tofu, and cashews create a creamy and mild flavour that balances the broccoli beautifully.
Can children enjoy this pasta?
Absolutely. It is a great way to include more vegetables in a kid-friendly meal.
Smart Takeaway
Healthy meals do not need to be complicated.
Sometimes all it takes is a few smart ingredient swaps.
This creamy broccoli pasta combines the goodness of broccoli, peas, tofu, and Prolicious Penne Pasta to create a meal that feels comforting, filling, and nourishing at the same time.
The creamy green sauce delivers flavour without relying on heavy cream, while the added protein and fibre help keep you satisfied for longer.
So the next time you're wondering what to make for lunch, skip the ordinary pasta and give this broccoli pea pasta a try.
Your taste buds and your body will both thank you.
