The Flaming Vegan

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Creamy Vegan Avocado Pasta Sauce
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Creamy Vegan Avocado Pasta Sauce

Prep Time: 10 minutes

Cook Time: 15 minutes

I have a bad habit of buying avocados before they’re fully ripe, putting them into my fruit bowl to ripen, and then forgetting about them until they’re past their prime. Avocados are pricy here in the upper Midwest (as they are in many parts of the country), so it’s really frustrating to have to throw them out.

In order to avoid future avocado waste, I started trying out recipes that would allow me to use avocados that were overripe but still edible. And when I tasted this creamy, tangy avocado pasta sauce, I knew that I had hit the jackpot. I like to toss it with whole-wheat spaghetti noodles cooked with about a quarter of a cup of frozen peas (because I put frozen peas in just about everything).

Creamy Avocado Pasta Sauce


  • 1 ripe avocado, peeled, cored and roughly chopped
  • 3 medium garlic cloves, crushed and roughly chopped
  • 1 small lemon, juiced
  • Small handful of fresh basil
  • 3 tbsp extra virgin olive oil (or oil of choice), plus more for garnish
  • Sea salt and pepper to taste


Place the avocado, garlic, lemon juice, basil and olive oil into a food processor and process until smooth. Occasionally scrape down the sides of the processor bowl, and add in more olive oil as needed to achieve your desired texture. If you are simultaneously cooking your pasta, you can also add in a few tablespoons of the starchy pasta water for added flavor. Season with salt and pepper to taste. Toss with pasta, garnish with additional pepper and olive oil if desired, and serve!

And now, a few fun facts about avocados:

  1. We all know that avocado is one of the healthiest fats out there, but did you know that they make your other food more nutritious as well? Avocados are believed to help with nutrient absorption, which means that eating avocados with other healthy foods will help your body take in even more of the vitamins and minerals those foods contain.
  2. Avocados are a good source of carotenoid lutein, which helps to protect against age-related eye ailments such as macular degeneration and cataracts.
  3. Avocados can also help to cure bad breath by cleansing the intestines, where bad breath originates.
  4. In avocados, the greatest concentration of nutrients is in the dark green flesh that is just under the skin. In order to preserve as many of those nutrients as possible, experts recommend peeling avocados with your hands rather than a knife.

What is your favorite avocado recipe?


*Image courtesy Flickr creative commons.


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  1. withsharpclaws
    This looks delightful. I was thinking of adapting it to make a Mexican-inspired pasta, adding some lime and cilantro, TVP, cumin and jalapeno.


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