This velvety, cashew-based carrot sauce pasta keeps it simple by cooking the carrots in the same water you'll be cooking the pasta in. Quick and kid-friendly with easy cleanup, this nutritious dish is a perfect weeknight dinner option for the whole family!
Like anyone managing a busy schedule, I'm always looking for new ways to get delicious meals on the dinner table with not a lot of effort or time. Pasta recipes are always an option because they are comforting, satisfying and can transform into completely different dishes simply based on the sauce.
Traditional pasta sauces like pesto and roasted veggie tomato sauce are still winners in my book, but recently I've been craving more of a creamy sauce and have therefore added a tahini-based pasta sauce as well as a green pasta sauce to the rotation. They both have a luxurious feel to them while also being highly nutritious an dairy-free.
This creamy carrot pasta sauce is a new addition to that collection. Perfect for springtime, it features the natural sweetness of fresh carrots and boasts a vibrant bright orange color. It's light and comforting at the same time, and has a mac-and-cheese feel to it while remaining completely dairy-free!
Why You'll Love this Carrot Pasta Sauce
- Quick and easy recipe
- Loaded with nutrients
- Luxuriously smooth texture
- Savory flavor
- Kid-friendly - hidden veggies for picky eaters
- Naturally vegan and gluten-free
Carrot Pasta Sauce Ingredients
This simple vegan pasta recipe uses just a handful of wholesome ingredients. The two stars of the dish are carrots and cashews and are complemented by garlic, shallots and seasonings such as maple syrup and salt. See the recipe card below for the full ingredient list and quantities.
Carrots
We'll be using 3-4 large carrots that have been peeled and diced. Select carrots at the grocery store (or farmers market) that are firm with ideally no cracks. Larger carrots tend to be sweeter than smaller ones and have the best flavor!
Carrots are notorious for the beta-carotene they provide which your body turns into vitamin A. Vitamin A promotes eye health, the immune system and healthy skin. Carrots also offer dietary fiber as well as biotin and potassium.
Storage tip for fresh carrots: Cut off the leaves of the carrots before storing in the refrigerator to prevent them from drying out as fast. Carrots can be stored for about two weeks, so you don't have to worry about rushing to the store if the mood for this carrot sauce recipe strikes!
Cashews
Cashews are wonderful for creating plant-based creamy sauces. When blended, they can be transformed into almost any consistency ranging from a pourable milk to a spreadable cream.
Cashews offer nutrients such as copper, magnesium, manganese, phosphorus, iron and zinc. They also add a boost of plant-based protein with over 5 grams of protein per ounce (source).
Many dishes with cashew-based sauces require soaking cashews in advance, but not this one. When blended with the water and cooked carrots, the cashews quickly become a smooth and creamy carrot sauce!
How to Make Carrot Sauce Pasta
1. Cook the carrots in boiling water. Boil a large pot of water and cook the carrots for 5 minutes until fork tender. Remove from the pot without draining the water and set aside in a blender.
2. Prepare the carrot pasta sauce. Add the cashews, water, maple syrup, salt and Italian seasoning to the blender with the carrots. Blend until perfectly smooth and creamy. Set aside.
3. Cook the pasta. Add the pasta to the same pot of water used for boiling the carrots. Cook pasta according to package instructions. Save the pasta water when done.
4. Sauté the shallots. While the pasta cooks, sauté the shallots in extra virgin olive oil in a large skillet over medium heat for 5 minutes until fragrant and soft. Season with salt and red pepper chili flakes.
5. Sauté the garlic. Add the garlic to the shallots and sauté on low heat for an additional 2 minutes.
6. Put it all together. To the skillet, add the cooked pasta, carrot sauce and ¼ cup of the reserved pasta water. Stir to combine.
7. Serve! Garnish with fresh herbs or vegan parmesan cheese if desired.
Recipe Tips
Choose your favorite pasta - Any pasta will do! Being gluten-free, I prefer using chickpea or quinoa pasta (which provides added protein as well). While any pasta shape will do, I recommend rigatoni or macaroni as those do a great job of soaking up the sauce in each bite.
Variations are invited - The simplicity of this vegan pasta sauce makes it a great base recipe to add whatever additional ingredients you're feeling. Red pepper flakes, pine nuts, garlic powder, black pepper and fresh herbs are all excellent garnishes. You can also bulk up the dish a bit with roasted veggies!
How to Store
Store leftover pasta in an airtight container in the refrigerator for 3-5 days.
I recommend saving some of the pasta water as well. Adding just a bit when reheating will help rehydrate the dish.
Still Have More Carrots?
Try these easy carrot recipes, each of which allow for its natural sweet flavor to shine through:
I hope you enjoy this carrot pasta sauce recipe! Be sure to tag me on Instagram if you make it so I can see your beautiful creations!
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Creamy and Nutritious Carrot Pasta Sauce (Dairy-Free)
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Total Time: 25 minutes -
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Yield: 4
Total Time:
Yield:
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This velvety cashew-based carrot sauce pasta recipe keeps it simple by cooking the carrots in the same water you'll be cooking the pasta in. Quick and kid-friendly with easy cleanup, this nutritious dish is a perfect weeknight dinner option for the whole family!
Ingredients
- 1 ¼ cup diced carrots (from about 3-4 large peeled carrots)
- ¼ cup raw cashews
- ½ cup filtered water
- 1 teaspoon maple syrup
- ¼ teaspoon fine salt
- ¼ teaspoon Italian seasoning (optional)
- 8 ounces pasta of choice
- 2 tablespoons extra virgin olive oil
- 2 shallots, peeled and diced
- 2-3 cloves garlic, minced
- ½ teaspoon fine salt (to add to pasta water)
- ¼ teaspoon crushed red pepper chili flakes (optional)
Instructions
- Cook the carrots in boiling water. Boil a large pot of water and cook the carrots for 5 minutes until fork tender. Remove from the pot without draining the water and set aside in a blender.
- Prepare the carrot pasta sauce. Add the cashews, water, maple syrup, salt and Italian seasoning to the blender with the carrots. Blend until perfectly smooth and creamy. Set aside.
- Cook the pasta. Add the pasta to the same pot of water used for boiling the carrots. Cook pasta according to package instructions. Save the pasta water when done.
- Sauté the shallots. While the pasta cooks, sauté the shallots in olive oil in a large skillet over medium heat for 5 minutes until fragrant and soft. Season with salt and red pepper chili flakes.
- Sauté the garlic. Add the garlic to the shallots and sauté on low heat for an additional 2 minutes.
- Put it all together. To the skillet, add the cooked pasta, carrot sauce and ¼ cup of the reserved pasta water. Stir to combine.
- Serve! Garnish with fresh herbs or vegan parmesan cheese if desired.
Equipment
Buy Now → Notes
Store leftovers in an airtight container for 3-5 days. I recommend saving some of the pasta water separately to add to the pasta when reheating to help rehydrate the dish.
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Prep Time: 5![]()
Cook Time: 20
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