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4.7 from 21 votes

Creamy Walnut Pasta Sauce with Spaghetti Squash Noodles

This creamy walnut pasta sauce comes together quickly and tastes delicious over spaghetti squash with peas and parsley. One serving has 16 grams of plant-based protein!

Prep Time
15 mins
Cook Time
15 mins
Servings: 3
Calories: 507 kcal
Course: Lunch
Cuisine: American

Ingredients

  • 1 large spaghetti squash turned into noodles (about 4 cups)
  • 1 cup defrosted frozen peas
  • 1/3 cup chopped parsley
  • 1/4 cup walnuts
  • 1 teaspoon olive oil
  • crushed red pepper
  • Additional salt and pepper to taste
Walnut Pasta Sauce
  • 1 cup walnuts
  • 1 teaspoon olive oil
  • 2 cloves garlic
  • 1/4 cup chopped yellow onion
  • 3/4 cup water
  • 2 Tablespoons nutritional yeast
  • 1/2 teaspoon dried parsley
  • 1/2 teaspoon salt
  • 1/4 teaspoon pepper

Instructions

    Cup of Yum
  1. Cook spaghetti squash: Use my roasted ring method or a pressure cooker to cook the squash and then pull apart strands to make noodles.
  2. Toast walnuts: While spaghetti squash is roasting, add 1 cup walnuts to a pan and place in the oven at 400°F for 10 minutes to toast. If you're using the roasted ring method for the squash you can do this at the same time. Remove walnuts from the pan to cool.
  3. Sauté: In a large skillet, add 1 teaspoon olive oil over medium heat, add garlic and onion and sauté until fragrant and soft.
  4. Make sauce: Transfer onions and garlic and walnuts into a blender and add water, nutritional yeast, dried parsley, salt and pepper. Blend until fully combined and smooth.
  5. Toast walnuts: In the same large skillet, add remaining 1/4 cup walnuts to toast. Add additional oil, if needed. Once toasted, set aside.
  6. Combine and toss: Add cooked spaghetti squash noodles, peas and the walnut sauce into the same large skillet you used for toasting the walnuts and toss to combine. Stir in most of the chopped fresh parsley, reserving a bit for garnish.
  7. Serve: Plate spaghetti squash pasta and top with crushed red pepper, toasted walnuts and fresh parsley. Serve warm.

Nutrition Information

Serving 1/3 of recipe Calories 507kcal (25%) Carbohydrates 40g (13%) Protein 16g (32%) Fat 37g (57%) Saturated Fat 4g (20%) Polyunsaturated Fat 31g Sodium 502mg (21%) Fiber 13g (52%) Sugar 13g (26%)

Nutrition Facts

Serving: 3Serving

Amount Per Serving

Calories 507

% Daily Value*

Serving 1/3 of recipe
Calories 507kcal 25%
Carbohydrates 40g 13%
Protein 16g 32%
Fat 37g 57%
Saturated Fat 4g 20%
Polyunsaturated Fat 31g 182%
Sodium 502mg 21%
Fiber 13g 52%
Sugar 13g 26%

* Percent Daily Values are based on a 2,000 calorie diet.