Vegan Carbonara
Introduction to Vegan Carbonara: A Healthier Twist on a Classic
Carbonara is a beloved Italian dish known for its creamy texture and rich flavor, traditionally made with eggs, cheese, and pancetta. While delicious, the classic version can be heavy on saturated fats and cholesterol. Enter our Vegan Carbonara, a plant-based reinvention that delivers all the indulgence of the original while being far healthier—and even more satisfying!
This recipe swaps out heavy cream and eggs for a luscious, creamy sauce made from blended cashews, unsweetened plant-based milk, and white miso paste, which adds a cheesy flavor without the dairy. Smoky tempeh replaces pancetta, offering a meaty texture and a boost of plant-based protein, fiber, and probiotics. Olive oil, garlic, and onions provide heart-healthy fats and immune-boosting properties, while spices like smoked paprika and turmeric add depth of flavor and anti-inflammatory benefits.
What makes this dish truly special is its ability to mimic the creamy, savory essence of traditional carbonara without compromising on taste or texture. It’s a nutrient-dense meal that’s lower in saturated fat, cholesterol-free, and packed with vitamins, minerals, and antioxidants. Whether you’re vegan, health-conscious, or simply curious, this Vegan Carbonara proves that you can enjoy comfort food guilt-free—while nourishing your body and soul. 🌱 This dish is creamy, smoky, and full of flavor, while being completely plant-based.
Vegan Carbonara
Serves: 2
Prep Time: 10 minutes
Cook Time: 20 minutes
Vegan Carbonara Ingredients
8 oz (225g) pasta—we suggest whole grain pasta such a chickpea or lentil spaghetti pasta
1 block (8 oz/225g) smoky tempeh, crumbled or diced into small pieces
1/2 cup (60g) raw cashews, soaked for 4 hours or boiled for 15 minutes
2 tbsp olive oil (or any neutral oil)
3-4 cloves garlic, minced
1 medium onion, julienned
1 cup (240ml) unsweetened plant-based milk (e.g., almond, oat, or soy)
2 tbsp white miso paste
1 tsp smoked paprika
1/2 tsp turmeric
Salt and black pepper, to taste
1/2-1 cup (60ml) reserved pasta water
Fresh parsley, chopped
Vegan Carbonara Instructions
Prepare the cream sauce
In a blender, blend the cashews, plant milk, and miso paste until smooth. Set aside.
Cook the Pasta:
Bring a large pot of salted water to a boil. Cook the pasta according to package instructions until al dente. Reserve 1/2 cup of pasta water, then drain the pasta and set aside.
Prepare the Smoky Tempeh:
Heat 1 tbsp of olive oil in a large skillet over medium heat. Add the crumbled or diced smoky tempeh and cook for 5-7 minutes, stirring occasionally, until slightly crispy. Remove the tempeh from the skillet and set aside.
Make the Sauce:
In the same skillet, heat the remaining 1 tbsp of olive oil. Add the minced garlic and julienned onion and sauté for 3-5 minutes until fragrant, softened and carmelized. Add pasta water as the onions cook down.
Add smoked paprika, turmeric, salt, and pepper.
Pour the cashew cream into the skillet and stir continuously over medium heat until the sauce thickens (about 3-5 minutes). If the sauce is too thick, add a splash of reserved pasta water to reach your desired consistency.
Combine Everything:
Add the cooked pasta and crispy smoky tempeh to the skillet with the sauce. Toss everything together until the pasta is evenly coated. Cook for an additional 1-2 minutes to heat through.
Serve:
Divide the pasta into bowls. Garnish with fresh parsley
Tips:
For extra richness, you can add 1-2 tbsp of vegan butter or cashew cream to the sauce.
If you like a bit of heat, add a pinch of red pepper flakes when sautéing the garlic.
Feel free to add sautéed mushrooms or spinach for extra veggies.
Enjoy your creamy, smoky, and satisfying vegan carbonara! 🌱
Health and Wellness Benefits of Vegan Carbonara Ingredients
This Vegan Carbonara recipe is not only a delicious and satisfying meal but also packed with nutrients that promote health and wellness. By using whole, plant-based ingredients, this dish is rich in vitamins, minerals, antioxidants, and healthy fats, making it a nourishing choice for anyone looking to maintain a balanced diet. Let’s break down the health benefits of each ingredient:
1. Pasta (8 oz/225g)
Whole-Grain Option: If you choose whole-grain or legume-based pasta (like chickpea or lentil pasta), you’ll benefit from higher fiber, protein, and complex carbohydrates. These help stabilize blood sugar levels, support digestion, and keep you fuller for longer.
Energy Source: Pasta provides a good source of energy through carbohydrates, which are essential for brain function and physical activity.
2. Smoky Tempeh (8 oz/225g)
Plant-Based Protein: Tempeh is a fermented soy product that’s rich in protein, making it an excellent meat substitute. It provides all nine essential amino acids, supporting muscle repair and growth.
Probiotics: The fermentation process introduces beneficial bacteria, which can improve gut health and boost immunity.
Nutrient-Dense: Tempeh is high in iron, calcium, and magnesium, which are vital for bone health, oxygen transport, and muscle function.
3. Cashews (1/2 cup/60g)
Healthy Fats: Cashews are a great source of monounsaturated and polyunsaturated fats, which support heart health by reducing bad cholesterol (LDL) and increasing good cholesterol (HDL).
Creaminess Without Dairy: When blended, cashews create a rich, creamy texture, making them a perfect dairy-free alternative. They’re also rich in copper, magnesium, and manganese, which support energy production and bone health.
4. Olive Oil (2 tbsp)
Heart-Healthy Fats: Olive oil is rich in monounsaturated fats and antioxidants like vitamin E, which reduce inflammation and protect against heart disease.
Anti-Inflammatory: The polyphenols in olive oil have anti-inflammatory properties, which can help reduce the risk of chronic diseases.
5. Garlic (3-4 cloves)
Immune Support: Garlic is known for its immune-boosting properties, thanks to its high levels of allicin, a compound with antibacterial and antiviral effects.
Heart Health: It can help lower blood pressure and cholesterol levels, reducing the risk of cardiovascular disease.
6. Onion (1 medium)
Antioxidants: Onions are rich in quercetin, a powerful antioxidant that fights inflammation and supports immune health.
Digestive Health: They contain prebiotic fibers that feed beneficial gut bacteria, promoting a healthy digestive system.
7. Plant-Based Milk (1 cup/240ml)
Low in Saturated Fat: Unsweetened plant-based milks like almond, oat, or soy are low in saturated fat and cholesterol-free, making them heart-healthy choices.
Fortified Options: Many plant-based milks are fortified with calcium and vitamin D, supporting bone health.
8. White Miso Paste (2 tbsp)
Probiotics: Miso is a fermented food that contains beneficial bacteria, supporting gut health and digestion.
Rich in Nutrients: It’s a good source of B vitamins, manganese, and zinc, which are essential for energy production and immune function.
9. Smoked Paprika (1 tsp)
Antioxidants: Paprika is rich in carotenoids, which have antioxidant properties that protect cells from damage.
Metabolism Boost: It contains capsaicin, which may help boost metabolism and reduce appetite.
10. Turmeric (1/2 tsp)
Anti-Inflammatory: Curcumin, the active compound in turmeric, has potent anti-inflammatory and antioxidant effects, which can help reduce the risk of chronic diseases.
Brain Health: It may improve brain function and lower the risk of neurodegenerative diseases.
11. Salt and Black Pepper
Moderation is Key: While salt should be used sparingly, black pepper enhances nutrient absorption, especially of curcumin from turmeric.
12. Reserved Pasta Water (1/2 cup/60ml)
Natural Thickener: The starchy pasta water helps bind the sauce, reducing the need for additional fats or thickeners.
13. Fresh Parsley (for garnish)
Rich in Vitamins: Parsley is an excellent source of vitamin K, vitamin C, and folate, which support bone health, immunity, and cell repair.
Detoxifying: It contains chlorophyll, which can help detoxify the body and support liver health.
Overall Wellness Benefits
This Vegan Carbonara is a balanced meal that combines complex carbohydrates, plant-based protein, healthy fats, and a variety of vitamins and minerals. It’s:
Heart-Healthy: Thanks to olive oil, cashews, and tempeh.
Gut-Friendly: Fermented ingredients like tempeh and miso promote a healthy microbiome.
Anti-Inflammatory: Garlic, turmeric, and paprika help reduce inflammation.
Nutrient-Dense: Packed with antioxidants, vitamins, and minerals that support overall health.
By choosing this recipe, you’re not only treating your taste buds but also nourishing your body with wholesome, plant-based ingredients that promote long-term wellness. 🌱
