Whole Wheat Penne with Avocado Pesto and Peas

You know those nights when you get home from the gym (or in my case, the yoga studio) and you're running on about 4% battery? Like, you're this close to collapsing on the couch and ordering takeout because you can't muster the energy to cook? This recipe is designed precisely for those nights. Or really, any hectic weeknight when spending an hour in the kitchen is impossible. It's nothing fancy, but it's super delicious and filled with nutrients: whole wheat penne with avocado pesto and peas.

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Ever since I enrolled at the Institute for Integrative Nutrition, I've been a lot more conscious of creating meals with a healthy balance of carbs, protein, and fat. These are called macronutrients, or macros for short, and they all play important roles in our health. I've been paying special attention to protein and fat lately. Can I just say that it's a shame how fat has gotten such a bad rap over the last 20 years? I recently learned that the brain is made up of 60 percent fat, which goes to show how important it is to include in our diets -- as long as its not in the form of french fries and processed foods, of course.

This 15-minute pasta dish is brimming with brain food and plenty of plant-based protein to curb cravings and build lean muscle. Finish it off with a sprinkle of hemp seeds for an extra boost of protein, healthy fat, and fiber.

Whole Wheat Penne with Avocado Pesto and Peas

• Author: Kate Kasbee
• Prep Time: 5 mins
• Cook Time: 10 mins
• Total Time: 15 minutes
• Yield: 2 servings 1x

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Description

This 15-minute pasta dish is brimming with brain food and plenty of plant-based protein to curb cravings and build lean muscle. Finish it off with a sprinkle of hemp seeds for an extra boost of protein, healthy fat, and fiber.

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Ingredients

Scale 1x2x3x

• 2 cups whole wheat penne 
• ½ cup avocado pesto (recipe follows)
• 1 cup frozen peas, thawed and warmed
• 2 Tbsp. hemp seeds, for garnish (optional)

Avocado Pesto

• 2 avocados
• 1 .75-oz. package fresh basil leaves 
• ⅔ cup salted sunflower seed kernels
• 3 cloves garlic, chopped
• ½ lemon, juiced 
• ¼ tsp. sea salt
• A few twists of black pepper
• 2 Tbsp. olive oil

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Instructions

1. Bring a pot of water to a boil. Add the penne and cook for 8 to 9 minutes, until al dente. Drain, rinse, and return the pasta to the pot.
2. Meanwhile, combine the avocado, basil, sunflower seed kernels, garlic, lemon juice, salt, and pepper in a food processor. As it runs, slowly stream in the olive oil. Scrape down the sides and continue to blend until all ingredients are combined. Adjust lemon juice, salt, and pepper to taste.
3. Add the avocado pesto and warmed peas to the cooked penne and stir to coat. Divide the pasta between two bowls and sprinkle with hemp seeds, if using. Serve warm.

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Notes

Leftover pesto will keep in the fridge for two to three days. Press a piece of plastic wrap directly on the surface of the pesto to prevent browning.

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Nutrition

• Calories: 457
• Fat: 17
• Carbohydrates: 67
• Protein: 18