Whole wheat pasta with olives and pumpkin seeds

I've come back to this recipe time and again after discovering the combination of whole grain pasta with cashew sauce, pumpkin seeds, and Kalamata olives. I usually make it in the evening when I'm craving something hearty but not too heavy or complicated. While the pasta is boiling, I prepare the sauce and take care of the rest. It takes about as long as it takes to cook the pasta, and the ingredients are simple and easy to find.

Quick Info

Total time: approximately 30 minutes
Preparation time: 10 minutes (plus 1 hour for the cashews if not already soaked)
Cooking time: 10-15 minutes
Servings: 2-3
Difficulty: easy
Recipe type: main dish, vegan, everyday

Ingredients

300 g whole grain pasta (I used oat pasta, but other types work too)
100 g cashews (soaked in water for at least one hour)
approximately 70 g pumpkin seeds
2-3 tablespoons cold-pressed pumpkin oil
100 g Kalamata olives
7 cloves of garlic
salt, to taste

Instructions

1. Soak the cashews in cold water for an hour beforehand. If you forget to soak them in time, you can leave them in hot water for 20-30 minutes, but they hydrate best in cold water.

2. Start with the pasta. Cook it according to the package instructions, adding a little salt to the water. While the pasta is cooking, take care of the rest.

3. Drain the cashews and place them in a blender. Add about 100 ml of fresh water. Blend well until you achieve a smooth consistency. If it's too thick, add a little more water, but not all at once – you want a creamy sauce, not too thin.

4. Add the crushed garlic, salt to taste, and 1-2 tablespoons of pumpkin oil to the blender. Blend a little longer to incorporate the flavors well.

5. While the sauce is being made, prepare the olives and seeds. Chop the Kalamata olives into small pieces. If they are too salty, you can soak them in water for a few hours beforehand, then drain them well.

6. Coarsely grind the pumpkin seeds in a grinder or chop them with a knife if you prefer larger pieces.

7. Once the pasta is ready, drain it and return it to the pot. Add a tablespoon of pumpkin oil and stir to prevent sticking.

8. Pour the cashew sauce over the pasta, add the chopped pumpkin seeds and olives. Mix everything while it's still hot so that the sauce adheres well to the pasta.

9. Serve immediately, preferably with a simple salad on the side. A quick option is grated carrot with lemon juice, but any raw vegetable salad works.

Why I make this recipe often

I love that it's quick and doesn't require hard-to-find ingredients. It can easily be made for one or more servings. The flavor is balanced, and the cashew sauce with pumpkin oil makes the pasta very creamy, without dairy or eggs. The olives add something special, and the pumpkin seeds provide texture.

Tips and Variations

Tips

- For a truly smooth sauce, use a high-powered blender or an immersion blender.
- If you want the seeds to be crunchier, you can lightly toast them, but it's not necessary.
- The sauce should be thick enough; only add more water if absolutely needed.

Substitutions

- You can use any whole grain pasta you prefer. Oat pasta is mild, but wheat or rye pasta works just as well.
- Pumpkin oil has a unique flavor, but if you don't have it, you can try olive oil, although the taste will be different.
- Kalamata olives can be replaced with other black olives, but I still recommend a variety with a strong flavor.

Variations

- For more flavor, you can add fresh herbs at the end, to taste.
- If you want more texture, leave a few whole pumpkin seeds on top for serving.
- The cashew sauce can also be used with other types of pasta or as a dressing for cold salads.

Serving Ideas

- A serving of warm pasta with sauce, olives, and seeds, plus a raw vegetable salad (grated carrot with lemon is quick and simple).
- It can be served alongside grilled vegetables if you want something extra.
- It also makes a great packed lunch if you keep the sauce separate and mix it at serving time.

Frequently Asked Questions

1. Can I use raw cashews without soaking them?

I do not recommend it. Soaking helps achieve a smooth texture for the sauce and makes it much easier to process. If you're in a hurry, you can try soaking them in hot water for 20 minutes, but it won't be as creamy.

2. Can I omit the pumpkin oil?

You can try without it, but the flavor will be simpler and the sauce less aromatic. Pumpkin oil adds a lot of character to the dish.

3. What if I don’t have a blender?

A food processor will work, but the texture won't be as smooth. You can also try using an immersion blender if you don't have a regular blender.

4. Can the olives be replaced with something else?

If you don't want olives, you can try chopped sun-dried tomatoes, but it won't have the same taste. Olives add a salty and rich note to the dish.

5. Can I use other seeds instead of pumpkin seeds?

Yes, you can try sunflower seeds, but they don't have the same flavor. Pumpkin seeds are more aromatic and pair well with pumpkin oil.

Nutritional Values

(Estimate for one serving if divided into 3)

Calories: approximately 550-600 kcal
Protein: 18-20 g
Fat: 24-28 g
Carbohydrates: 65-70 g

The figures vary depending on the type of pasta chosen and how much pumpkin oil you use. The cashews and pumpkin seeds provide a good amount of healthy fat and protein. The olives add salt and a few extra fats. The recipe is filling and balanced as a vegan main dish.

Storage and Reheating

Pasta with cashew sauce is best enjoyed immediately after preparation while it's warm. However, if there are leftovers, they can be stored in the refrigerator for 1-2 days in a sealed container. When reheating, the sauce may thicken – add a tablespoon of water or plant-based milk and heat on low or in the microwave, stirring often. I do not recommend storing for more than two days, as the cashew sauce will change in taste and texture.

 Ingredients: 300 g whole grain pasta (I used oat pasta) 100 g cashews (soaked in water for one hour) approx. 70 g pumpkin seeds 2-3 tablespoons pumpkin oil (cold-pressed) 100 g Kalamata olives 7 cloves of garlic salt to taste

 Tags:  paste pasta with olives