Roasted vegetable pasta with creamy vegan sauce made on a sheet pan
Lunch\ Dinner

Roasted Vegetable with Pasta in a Creamy Vegan Sauce

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Now I know you need an easy dinner recipe, right! Well, a sheet pan dinner recipe is such a great and easy way to make a healthy meal on a busy nights. This pasta recipe is made with roasted vegetables in a creamy vegan sauce. Made with chickpeas, cauliflower, and mushrooms smothered with a simple creamy pasta sauce.


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bowl of fresh pasta with cawliflower and mushrooms and chickpeas

A kid-friendly vegan recipe

What parent doesn’t struggle to get their kids to eat their veggie? I mean my kids are veggie lovers but when it comes to trying new vegetables they usually feel very strongly about NOT trying it.

But I will let you in on one of my little secrets. One trick I find super helpful is to smoother their veggie in a creamy vegan pasta sauce! It is a helpful and easy tool for helping your kiddos eat their veggies. Now I will say that this is just one of the ways I find helpful to entice my kids to eat a vegetable-rich meal.

However, As a parent it is our job to expose our children to healthy and new foods. But it is their job to decide if and how much of it they eat. So when introducing new foods I try and serve a ‘favorite’ or ‘safe’ food along side. And I keep the portions small to encourage them. that way they (and me) are not stressed about having to finish a big portion. It takes time for some kids to develop a taste for particular foods. So be patient and keep exposing them!

A Healthy family meal

Nothing makes me happier than feeding my family a nutrient-rich bowl! This roasted vegetables with pasta smoothered in a creamy vegan pasta sauce is a super healthy recipe! It reminds me of my own family dinners. When my dad woudl make us girls a big bowl of creamy pasta. He used to cover the bowl with a lid and then present it all dramatic like. So this recipe makes me think of him.

Roasting the vegetables for this pasta

The best part of this yummy vegan dinner recipe is that the vegetables are made in a sheet pan! This recipe uses mushrooms of all kinds, chickpeas and romanesco cauliflower. HOWEVER, these vegetables are what was available and in season at the time of shooting this recipe. You can absolutely use regular cauliflower and button mushrooms instead!

Now to roast the vegetables you will need to prep them first. Cut the cauliflower into florets and roughly slice the mushrooms. If using canned chickpeas drain and rinse. Save the chickpea liquid to make these killer fluffy vegan gluten free waffles. Then add all the eggie to a bowl and toss with some salt, garlic powder, oregano and olive oil.

Spread onto a baking pan and bake at 400 for 20 minutes.

How to make the sauce

The creamy vegan pasta sauce is the easiest part of this recipe. It is made with chopped onions and garlic, plant milk, some nutrional yeast and spices. The sauce cooks in about 15 minutes and is jam packed with flavour.

If you like you can add in some soft vegan cheese for an extra kick. I love adding a cashew based soft cheese once in a while when I am craving a extra rich sauce.

Sheet pan roasted vegetable pasta with creamy vegan sauce

Health benifits of cruciferous vegetables

Everyone knows that eating your vegetables is healthy right! But do you know why? Well here are some pretty great reasons to make sure you are getting enough cruciferous vegetables and mushrooms in your diet.

Cruciferous vegetables (aka cauliflower)

Cruciferous vegetables (or mustard family or Brassicaceae) are low in calories while being rich in folate, vitamin C, E K and fiber (1). Known for its cancer-fighting properties, crucifers also contain phytonutrients, which are important for reducing inflammation. And selenium, important for cognitive function.

Close up of a raw romanesco cauliflower

It seems like crucifers are the ultimate gut and brain food! In addition to cauliflower, this family also includes:

  • Broccoli
  • Parsnip
  • Brussels sprouts
  • Chinese cabbage
  • Radish
  • Horseradish
  • Wasabi
  • White mustard
  • Watercress.

Crucifers protect against cancer

Researchers have found a strong inverse relationship between crucifer intake and the incidence of many types of cancers. Most notably, they observed a reduction in the instance of lung, pancreas, bladder, prostate, thyroid, skin, stomach, and colon cancer (1).

The reasoning behind these cancer-protective effects is the secondary metabolites, called glucosinolates, along with other bioactive compounds found in crucifers (2). These work together to alter detoxification pathways, protect against oxidative stress, inhibit tumor growth and alter estrogen metabolism (for review (2).

High in Selenium, prevents mental decline

When grown in selenium-rich soil, crucifers, like broccoli, can accumulate good levels of selenium (3). Selenium is suggested to not only be protective against cancer, but it may play an important role in sustaining good cognitive function (4, 5).

Selenium has a powerful antioxidant role through selenoproteins, so researchers have been observing how supplementation impacts diseases affected by oxidative stress. Promising results show an improvement in certain cognitive functions following supplementation in patients with mild cognitive impairments and Alzheimers ( 4, 6).

Mushrooms are super high in vitamin D

Neat right! The connection between food and health is just so strong! Oh and since this recipe also contains mushrooms let me just say that mushrooms are super high in vitamin D! So literally the perfect food to eat in the fall and winter time!

Close of of Barilla gluten free fettuccine fr roasted vegetable pasta

Alright, I hope you enjoyed that somewhat sheet pan dinner recipe (the vegetables anyways). This roasted vegetables with creamy pasta is a great family dinner recipe. If you are interested in more easy and healthy recipes be sure to check out these:

Thanks for reading! If you make this recipe please like and comment, that would mean a lot to me! And tag me with your re-creations so I can share over on Instagram! Until then, tchau

bowl of fresh pasta with cawliflower and mushrooms and chickpeas

Roasted vegetables creamy pasta recipe

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A quick and yummy weeknight meal for the family. Made with roasted chickpeas, cauliflower and chickpeas smoothered in a creamy vegan pasta sauce. The veggie are roasted on a sheet pan and the sauce is made in less then 15 minutes with simple healthy ingredients.
Prep Time: 10 minutes
Cook Time: 30 minutes
Total Time: 40 minutes
Course: Dinner, lunch
Cuisine: Gluten-free, Vegan
Keyword: gluten free pasta recipe, roasted vegetable pasta, sheet pan dinner recipe, vegan cream sauce
Servings: 4 servings
Calories: 250kcal

Ingredients

  • 1 package gluten free fettuccine we used Barilla

Roasted vegetables

  • 1 can chickpeas drained and rinsed
  • 1 head cauliflower
  • 2 pints mushroom (i used a mix of oyster and enoki)
  • 1 tbsp olive oil extra virgin
  • 1 tsp garlic powder
  • 1 tsp paprika
  • 1 tbsp Italian seasoning
  • ¼ tsp salt

Vegan cheese sauce

  • 1 tbsp olive oil extra virgin
  • ½ onion chopped
  • 2 cloves garlic minced
  • 2 cups plant milk I used oat
  • 2 tbsp nutritional yeast
  • 1 tbsp Italian seasoning
  • 1 tsp paprika
  • ¼ tsp salt
  • 2 tbsp vegan cheese (optional)

Instructions

Roast the vegetables

  • Preheat oven to 375 degrees. And set a large pot of water to boil.
  • Meanwhile prepare the veggies. Seperate the cauliflower into florets. Keep the stems to add to your veggie stock pile in the freezer (you can read how here). Roughly chop your mushrooms and drain and rinse your chickpeas.
  • Then add the vegetables into a mixing bowl and toss with the oilive oil and spices. Place onto a baking sheet and bake for 25 minutes.

Make the sauce

  • While the veggie bake, make the sauce. In a large pot add the oil and onions and cook until soft. Then add in the garlic and spices and cook for 2 minutes.
  • Then pour in the plant milk, and cheese (if you are using it) and simmer for another 10 minutes.
  • Once the veggies finish baking, add them into the sauce. Drain the pasta noodles reserving 1/2 cup to add to the sauce along with the pasta. Cook for another minute or so to combine the flavours then serve.

Nutrition

Serving: 1serving | Calories: 250kcal | Carbohydrates: 33g | Protein: 15g | Fat: 10g | Saturated Fat: 1g | Sodium: 405mg | Potassium: 1403mg | Fiber: 9g | Sugar: 18g | Vitamin A: 855IU | Vitamin C: 76mg | Calcium: 257mg | Iron: 4mg
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4 Comments

  1. Pingback: 14 Easy Vegan Toddler Meals & What He Eats in a Day! - AtMyTable

  2. Pingback: 15-minute Vegan Alfredo Sauce Recipe (Nut-free, Low-fat) - AtMyTable

  3. Pingback: Brussels Sprout Salad with a Spiced Squash, Walnut and Cranberry Topping - AtMyTable

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