Veggie Pasta in Peanut Sauce

15 May

veggies in peanut sauceI’ve been experimenting a lot lately.  Different spices, different vegetables, different everything really.  I was really intrigued by the documentary, Forks over Knives (click here for the trailer), and have been trying to incorporate the philosophy – a whole food, plant based diet, in to my meals…at least a few days a week.

The removal of animal protein is easy for me as I ingredientsdon’t eat beef and the white meats are few and far between on an average week.  Oil was also not too big of a deal.  Where it gets particularly difficult for me is my 1. love of sugar 2. love of bread  3.  love of bacon…but you know, baby steps.  So this is one of those delicious first steps:  Veggies in Peanut Sauce.

{Gina’s Take}

On my first stab at this recipe, as always, I followed the recipe to the letter {found here, in Forks over Knives, The Cookbook, page 163}.  It was good, but needed a little more pep for my taste.  So I started experimenting.

pasta prep_num

Substitutions in normal cooking vs. a whole food plant based diet are generally pretty simple:  for example, arrowroot can be used in place of cornstarch, brown rice pasta for regular pasta, water for oil, etc.   Some may not be stuff you have handy, but they can be found at any grocery store and won’t break the bank…oh, and they taste good too!

{Pretty Little Tip}

I could have easily named this dish, “Clean-the-veggies-out-of-the-fridge Pasta.” I’ve used combos of mushrooms, carrots, spinach, bell peppers, broccoli, asparagus, fresh green beans, corn, water chestnuts,…you get the point…really, any veggie you like will probably work, just put a little thought into how crisp you want the veggies to be when you toss them in to the water to boil.  I’ve also substituted water for the coconut water and a 50-50 mix of non-filtered  apple cider + water, to make additional space in the fridge!

Veggies in Peanut Sauce


  • 1 cup coconut water
  • 3 Tablespoons peanut butter
  • 2 Tablespoons of pure maple syrup
  • 2 Tablespoons low-sodium soy sauce
  • 2 teaspoons arrowroot powder
  • 2 Tablespoons grated fresh ginger root
  • 1/4 - 1/2 teaspoon crushed red pepper flakes
  • 8oz kamut or brown rice noodles
  • 2 cups broccoli florets
  • 1 cup thinly sliced carrots
  • 8oz can water chestnuts (rinsed & drained)
  • 1/4 cup crushed raw or roasted peanuts


  1. In a 2 cup or larger measuring cup, measure out the coconut water, then add the peanut butter, syrup, soy sauce, arrowroot powder, ginger, and crushed red pepper. Whisk together in the cup & set the sauce aside.
  2. In a medium pot, bring 8 cups of water to a boil and add the pasta, paying close attention to the cooking instructions on the package & the amount of time the pasta will take to cook.
  3. When there is about 4-5* minutes left for the pasta to cook, add the broccoli and carrots to the pasta water and allow to boil with the pasta for the remaining time. *Adjust the timing of introducing the veggies if you like your veggies more or less well done.
  4. When the pasta cooking time is done, strain the pasta and veggies in a colander, rinse with a quick blast of cold water, and set aside.
  5. Using the original pasta pot, whisk in the sauce mixture and bring to a low simmer, whisking regularly & adding in the water chestnuts.
  6. Once the sauce is simmering, add the pasta and veggies back in to the pot and stir thoroughly to coat the veggies, bringing it back up to a simmer.
  7. Once the sauce is simmering, remove the pot from the heat, plate the pasta, and sprinkle with the crushed peanuts to serve.



One Response to “Veggie Pasta in Peanut Sauce”

  1. Virginia June 25, 2015 at 8:18 pm #

    I enjoyed this dish very much. I haven’t used brown rice noodles before, but they were great! I overcooked my veggies a little (I like a firm veggie) but the dish was still great. I love all of the flavors of the sauce.

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