Colorful, comforting, and filled with plant protein: this Goat Cheese Tomato Pasta is what you need if you are looking for a healthy and filling pasta dish! 🍝
The New Year has just started and one of my biggest resolutions is to take better care of my body from the inside out. This is why I am committing to choosing nourishing, protein-packed foods as the bulk of my diet. This doesn’t mean I will eat bland, tasteless food. On the contrary, healthy foods can be as colorful and inviting as this creamy goat cheese tomato pasta! 😋
A complete and well-balanced dish, rich in fiber, antioxidants, and plant protein, which allows me to feel full and satisfied after meals. Not only did I for chickpea pasta instead of regular pasta, which is richer in protein and fiber (I love the chickpea pasta from this brand). I also bulked up the protein intake of this pasta with some tempeh. This is a fantastic food derived from the fermentation of soy, rich in plant protein (34 grams in just one cup), and good probiotics. The result: almost 40 grams of protein per serving!
Plus, I loaded this creamy goat cheese pasta with colorful veggies (such as tomatoes, mushrooms, zucchini, and yellow squash), which are rich in different vitamins and antioxidants. I truly love to eat the rainbow! 🌈
Let’s also not forget about the goat cheese, the star of this dish! Plain goat cheese is one of the healthiest cheeses out there. It’s relatively low in fats (just 8 grams for one ounce of product) and rich in several vitamins and minerals. Among them are riboflavin, or B2, which plays a key role in the production and functioning of new cells, and calcium, essential for bone health. The goat cheese gives a creamy touch to the dish, with zero guilt!
P.S. This vegetarian pasta can be easily made vegan! All you have to do is swap the goat cheese with some creamy plant-based cheese, or a couple of tablespoons of hummus!
Goat Cheese Tomato Pasta: how to make a filling and nourishing pasta dish
Who says that you cannot have a good pasta dish if you are on a health kick?! Indeed, pasta can be a super healthy and nourishing meal. It all depends on which type of pasta you are choosing and the sauces and seasonings you are placing on top of it.
Here are some tips on how to make a super healthy and filling goat cheese tomato pasta, but you can easily apply them to any pasta recipe of your liking! 👩🍳 Plus, you won’t have to worry anymore about those annoying blood sugar spikes and sluggishness that are often caused by eating an unbalanced pasta bowl!
- Choose the right type of pasta
Did you know that choosing the right type of pasta can help you feel fuller and more satiated after meals? Whenever possible, opt for whole wheat or legume pasta, both of which are richer in fiber than regular pasta. Fiber is in fact essential to avoid major blood sugar variations and to slow down the digestive processes, both of which are very helpful when it comes to cutting down those annoying sugar cravings after lunch!
- Add a good source of protein
In order to create a filling dish, make sure to add a good source of lean protein – such as a can of tuna, some grilled tofu, or pan-fried tempeh, as I did here – to your whole wheat or legume pasta. In fact, many studies have now shown how protein is by far the most filling macronutrient. This is because it can help reduce the level of the hunger hormone ghrelin while boosting the levels of peptide YY, a hormone that promotes feelings of fullness. In addition, adding some protein to your carbs will help slow down the rate of sugar entering the bloodstream. In this way, the blood sugar levels will stay steady and the blood sugar crashes will be avoided! The result: no more hunger a couple of minutes after finishing our meals.
- And don’t forget about the healthy fats!
A nourishing pasta dish should also contain a good amount of healthy fats. Contrary to what many think, healthy fats won’t make you fat! Indeed, fatty foods such as olive oil, avocado, or nuts and seeds are super high in vitamins, Omega 3 fatty acids, minerals, and antioxidants. These are all essential for ensuring the optimal functioning of our bodies and taking care of our natural beauty from the inside out! In addition, like protein, healthy fats can help us feel fuller and satisfied for longer, curbing any cravings for unhealthy and processed foods. In order to create a nourishing pasta dish, we should therefore avoid heavy condiments and creams, and opt for sauces based on those healthy fats. An example of a healthy pasta sauce is my Easy Pesto Sauce. This contains just basil, pine nuts, and extra-virgin olive oil, rich in polyphenols and vitamin E.
- Half pasta, half veggies
Another great tip is to bulk up the volume of our pasta bowl with lots of raw and cooked veggies. These will not only provide us with lots of different micronutrients but also help us reach the satiety point with fewer calories. Indeed, veggies are generally rich in water and fiber, which will allow us to feel fuller with fewer calories. Next time you are craving a satiating and healthy pasta bowl, try to use half pasta and half “zoodles” (a.k.a. zucchini noodles), as I did in this Creamy Lemon Zucchini Pasta.
- Make good use of herbs and spices
My last tip for a nourishing tempeh and tomato pasta – and for any type of pasta for that matter – is to make more use of herbs and spices! These will allow you to not only enhance the flavor profile of your dish but also to drastically cut the amount of salt and oil needed in it. I personally love to use a mix of Mediterranean spices (oregano, rosemary, thyme, and minced – or powdered – garlic) in my pasta bowls! Lots of taste for little to no extra calories 😎
If you loved this recipe, I am sure you will also be interested in trying my Creamy Lemon Zucchini Pasta, and Creamy Italian Chickpea Pasta with Sautéed Veggies. Both plant-based and super healthy! Feel free to let me know how you liked them and let’s connect on my socials. (all the links are down below). 💗
Tomato Goat Cheese Pasta with Mushrooms and TempehYum
- 8 oz Chickpea pasta
- 8 oz Tempeh cut into strips or squares
- 3 oz Goat cheese Plain, soft; preferably room temperature
- 1 medium Zucchini quartered and diced
- 1 medium Yellow squash quartered and diced
- 1/2 Bell pepper diced
- 4 oz Mushrooms sliced
- 4 handful Spinach preferably fresh
- 2 cup Tomatoes diced (or or 1 14.5 oz can of diced tomatoes)
- 1 small Onion diced
- 5 cloves Garlic minced
- 1/3 cup Sun dried tomatoes in olive oil
- 1 tbsp Extra-virgin olive oil
- 1 tbsp Dried basil or two handfuls fresh
- 1 tbsp Oregano
- 1 tsp Thyme
- 1 tsp Rosemary
- 1/2 tsp Red pepper flakes
- 1 1/2 tsp Salt
- 1/2 Lemon juiced
- Boil a pot of water and prepare the chickpea pasta according to package instructions. Drain and set aside.
- Meanwhile, heat a pan over medium with the olive oil.
- Add the diced pepper, onion, and garlic to the pan. Cook until fragrant – about a few minutes.
- Add the zuchinni, squash, and onions. Cook for a few more minutes until the vegetables begin to soften.
- Add the sundried tomatoes, softened goat cheese, and all seasonings. Mix to combine. Lower the temperature of the pan.
- Add the tomatoes, spinach, and tempeh. Stir continuously and cook for at least a few minutes, or until the spinach is cooked, the seasonings are fragrant, and everything is hot.
- Squeeze the lemon juice over the sauce, and mix in. Remove from heat.
- Serve over chickpea pasta.
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