Carbonara. Or should we say, Protein-onara.
This dish has always screamed CREAAAAM to me and I’ve always loved the flavor but never the idea of it, if that makes sense.
One of my vegan bodybuilding challenge buddies wanted to enjoy this during his challenge, so, how to make this macro’d? 
Well, the cream is the easy part, I just head to my old faithfuls: cashews and tofu. Cashews boost your copper, magnesium and manganese giving you stronger bones and a better brain. Who can argue with that? Well, the coaches can! That fat content pushes me right over the top, so we practice a little portion control and say, “just for flavor.”
The rest of flavorings each have a role to play in making this taste authentic:
– 1/2 tbsp miso for roundness and umami
– 1/2 tbsp nutritional yeast for that cheesiness
– 1/2 tbsp powdered veg stock to add salt and depth of flavor
– 1 clove garlic for.. well, garlic
– facon “bacon” bits for the smokiness
– black pepper for… black… pepperiness…
The actual recipe is suuuuuper easy:
Cook pasta and blitz all ingredients together except bacon, peas and mushrooms.
One pasta is done, drain all but 3tbsp water and add the sauce. Mix through to heat and serve topped with bacon bits and peas and mushrooms on the side for added protein and nutrients.
Let me know if you are liking these recipes and if there’s anything you want me to try to recreate!!
Ingredients
- 142 g Whole Wheat Pasta sub your favorite, but check the macros.
- 160 g Green Peas
- 192 g Mushrooms any variety, sauteed
Sauce
- 32.5 g Cashews soaked in hot water for at least 15 minutes
- 150 g Tofu, Extra Firm
- 2 tbsp Mushroom Seasoning this is the one I use (affiliate)
- 1 clove Garlic
- 1/2 tbsp Miso white
- 1/2 tbsp Nutritional Yeast this is the one I use (affiliate)
- 1 tsp Black Pepper
Instructions
- Add pasta to boiling, salted water as per packet instructions.
- Add all sauce ingredients into a high powered blender or food processor and blitz until smooth. Add a little water to help the process.
- In a non-stick pan, dry 'fry' the mushrooms until all moisture is released and they start to caramelize. Add peas and heat through.
- Drain pasta, add sauce to pan and heat until your ideal temperature. Add pasta back in, mix and serve with vegetables on the side.
Notes
Nutrition Facts
The Healthiest Carbonara You'll Ever Eat
Serving Size
676 g
Amount per Serving
Calories
1005
% Daily Value*
Fat
27.8
g
43
%
Saturated Fat
4.9
g
31
%
Sodium
148
mg
6
%
Carbohydrates
147.5
g
49
%
Fiber
22.2
g
93
%
Sugar
14.2
g
16
%
Protein
60.7
g
121
%
* Percent Daily Values are based on a 2000 calorie diet.
- To increase protein - add tofu
- To increase carbs - add pasta
- To increase fats - add cashews
Nutrition
Serving: 676gCalories: 1005kcalCarbohydrates: 147.5gProtein: 60.7gFat: 27.8gSaturated Fat: 4.9gSodium: 148mgFiber: 22.2gSugar: 14.2g
Tried this recipe?Let us know how it was!
