10-Minute Avocado Pasta (lower-fat)

A creamy avocado pasta sauce that can be prepped in the time it takes to cook your pasta! With a special ingredient to make it thick and rich, but not oily!

Yes, you can bring together this avocado pasta in 10 minutes!

Except for the time it takes to actually bring the water to a boil. By the time it takes to cook the pasta (usually 7-9 minutes), you can blitz up this creamy avocado pasta sauce.

And dinner, my loves, is served!

Of course, avocado pasta sauce is not a new idea. It’s been around for years.

I’ve been making different versions myself for years, and just never got to creating a formal recipe for one.

Until I toyed with the idea of adding cooked potato to the sauce. What? Why? How? and What!?!

Yeah, cooked potato in a pasta sauce seems like a funky idea.

But, a portion of cooked potato in the sauce helps to thicken and ‘extend’ this avocado pasta sauce. So, you can use less avocado – if you need or want to do so. Not just to thicken and ‘extend’ the sauce over more servings, but also to make it a little lower in fat.

I mean, I love avocado as much as the next guac-lover. But you might want to use less when avocado prices are through the roof. Right?! 😲

Or, maybe you love the idea of an avocado pasta sauce but it’s a little too high in fat for your diet.

When an avocado sauce is made fully with avocado, it can be very rich and high in fat for some, if following a lower-fat dietary protocol.

This modified sauce may be suitable for folks on a lower-fat diet. and you can even tweak a little further to suit your dietary needs.

In short, this avocado pasta sauce is healthy – easy – quick – and most important… delicious!

This recipe is also in , flip to page 168.

I hope you all enjoy it. Do share and share your feedback! x Dreena

Want more vegan recipes in your diet? Check these out:

• Pantry Soup
• Chickpea Tacos
• Sweet Potato Chili
• Chickpea Ratatouille
• Vegan Vegetable Stir Fry
• Creamy Vegan Artichoke Spinach Dip

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10-minute Creamy Avocado Pasta Sauce

This sauce can be prepped in minutes, and is lusciously satisfying! Also very kid-friendly, and you can easily adjust seasonings including basil, garlic, pepper, to your personal tastes.

Course entree, Main Course

Keyword avocado, pasta

Prep Time 10 minutes minutes

Ingredients

• 1 cup cubed or sliced avocado about 1 1/2 – 2 small-med avocados
• 1 cup cooked potato flesh or yellow sweet potato, see note; peels removed
• 2 1/2 TB lemon juice zest lemon first, see below
• 1 tbsp tahini or raw cashew butter
• 1 tbsp chickpea miso can substitute another miso
• 1 large clove garlic can use less/more to taste
• 1 tsp sea salt
• 1/2 tsp dijon mustard
• 1/2 tsp maple syrup
• 1 1/2 cups water or more to thin as desired
• 1/3 – 1/2 cup basil leaves optional
• 1/2 – 1 tsp lemon zest zest lemon first, then collect juice
• 1/2 – 3/4 cup extra diced avocado (optional) (optional, to stir in)
• serving: extra basil lemon wedges, salt/pepper to taste
• pasta for sauce: use about 1 lb of pasta of choice cooking according to package directions

Instructions

• In a blender, add avocado (except extra 1/2 – 3/4 cup), potato, lemon, tahini,  miso, garlic, salt, mustard, maple syrup, and water. Puree until very smooth. Add the basil and zest and pulse through. Set aside until pasta is cooked. When ready to serve, cook dry pasta (about 1 lb),  according to package directions. Drain, and then add back to your pot along with the pasta sauce. Gently heat sauce through with pasta for a minute or two over low-medium heat. If pasta is too thick or dry, add another splash of water. Just before serving, add optional extra avocado and toss through. Taste, and add additional salt or pepper as desired. Serve immediately, garnishing with extra fresh basil, and serving with coarse salt and lemon wedges. Serves 4-5.

photo credit: Angela MacNeil

This post was originally published 2019 and updated for April 2022.