Vegan Creamy Avocado Pasta Sauce

If you're anything like me, I love pasta but I find it difficult to know what sauce to have with it. I get bored of the basic tomato based sauces, and I'm always cautious about pasta sauces from jars, as they tend to have a high sugar and salt content. I am a deep lover of a more creamy based pasta sauce and this avocado pasta sauce does just the trick - whilst being healthy and plant based!

Call me basic but avocados are one of my most beloved pieces of food. Avocado's are known for being an excellent source of monounsaturated (healthy!) fat and vitamin E. Avocado's are also known to be incredibly nutritious: they contain more potassium than bananas, high in fibre, lower cholesterol and high in antioxidants. For more information on avocado's benefits visit https://www.healthline.com/nutrition/12-proven-benefits-of-avocado#section1

However, it is good to be aware that they are high in calories (240 calories per 150g medium avocado) due to the high fat content and believe it or not half an avocado counts as one portion of your 5 a day. Due to the fact I want to watch my weight, I would never eat more than 2 avocado's a week - if that. Instead I would increase the portions of other lower calorie fruit and vegetables.

So to make this yummy healthy pasta sauce, you don't need the fanciest of ingredients and the only main piece of equipment you'll require is a food processor:

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Serves: 2-3. Preparation and Cooking Time: 15 minutes

INGREDIENTS

• 6 oz wholewheat spaghetti (9 oz if serving for 3)

• 1 medium ripe avocado (halved, seeded and peeled)

• 1-2 clove of garlic (I personally put in 2 cloves as I love the taste of garlic!)

• 1 tbsp virgin olive oil

• 1 tbsp lemon or lime juice

• 1/4 cup of fresh basil leaves (you can use 1 tbsp of dried basil, but I find the fresh basil adds to the moisture of the sauce, giving it a creamier consistency)

• 1/2 tsp black pepper

• Approx. 1 tbsp water

• Salt to taste

METHOD

1. Boil a large pot of water, and cook spaghetti as per packaging instructions.

2. While the Pasta cooks, add garlic and basil to food processor and pulse.

3. Add the lemon juice, olive oil, avocado, and 1 tbsp water into the food processor and process until smooth (TIP: this may involve stopping to scrape down the bowl if required). If the sauce is too thick, add another 1 tsp water.

4. Season with salt and pepper to taste.

5. Drain the pasta and place it back in the pot. Add the avocado sauce and stir until well-combined. (TIP - You can gently rewarm the pasta if it has cooled slightly, or serve it at room temperature).

6. Finally top with fresh basil, lemon/lime zest and black pepper as desired.

Final TIP - Due to avocados oxidising quickly once they are sliced, this avocado sauce is best served immediately. However, if you do have leftover sauce, place in an airtight container and refrigerate for no more than 1 day.

Happy Eating!

Ruth xxx