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Pasta Primavera
Pasta Primavera

The word “primavera” means “spring,” so this is a wonderful recipe to enjoy at this time of the year when spring vegetables are fresh and abundant. Feel free to substitute the vegetables for any other seasonal choices available to you.

2 carrots, diced

1 yellow onion, diced

1 red bell pepper, diced

12 stalks asparagus, chopped

8 garlic cloves, minced (or 1 tablespoon garlic granules)

12 ounces uncooked quinoa penne pasta (any short, gluten-free noodle will work)

¾ cup water

¼ cup unsweetened non-dairy milk

¼ cup rolled oats, ground (oat flour)

1½ cups frozen green peas

½ cup chopped fresh basil, loosely packed (or 2 tablespoons dried)

2 tablespoons chopped fresh oregano (or 2 teaspoons dried)

¼ teaspoon ground black pepper, or more to taste

1 large lemon, juiced

1 cup cherry tomatoes, halved

1. Fill a medium pot half way with water. Place over medium heat and cover with a lid.

2. In a large sauté pan over medium heat, add carrots and onion. Keep the pan covered and stir occasionally so the veggies don’t stick to the bottom of the pan. After 5 minutes add the red pepper, asparagus, and garlic. Cook for another 5 minutes.

3. Add pasta to the pot of boiling water, and cook as directed. When pasta is slightly al dente, remove from heat, drain, and set aside.

4. In a blender, add water, non-dairy milk, and oats. Blend and then add to vegetables.

5. Add in the pasta, peas, fresh herbs, and black pepper. Simmer for a few more minutes, stirring occasionally, until you have a creamy sauce. Turn off the heat. Stir in lemon juice and tomatoes. Serve hot, or chill for at least 20 minutes in refrigerator to serve as a cold pasta salad.

Serves: 4 (1-cup servings)


Katie Mae is a plant-based nutritionist and culinary instructor at, supporting people in living brighter, fuller lives through whole plant foods. Katie Mae holds a Masters of Science in nutrition from Bastyr University and a Bachelor’s in human biology from Michigan State University. Since 2010 Katie Mae has been teaching weekly cooking classes at TrueNorth Health Center and working for Dr. McDougall’s Health and Medical Center. From 2010 to 2014, she was also the Nutrition Educator at Sonoma State University, and in 2012 she was trained as a post-partum doula. She says, “Let’s eat like our future matters. A plant-based diet is the single best thing we can do for ourselves, our children and the planet.” Through her online cooking trainings, live workshops, and e-cookbooks, Katie Mae teaches how to simply prepare plant-based meals that are bursting with flavor. She’s emphasizes herbs, spices, and other flavors from around the world to excite the taste buds rather than refined sugar, oil, salt, and processed foods. You can find out more about Katie Mae, her cooking courses, and her recipes at and

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