Name: Spicy Calabrian Style Whole Wheat Plant-Based Pasta Shells
Total time: 15 min
Ingredients: 4 servings whole wheat pasta shells; 2 red cherry peppers (or 1 small red chili pepper, seeded); 1 clove garlic; 2 pitted deglet noor dates; 1/4 cup tomato paste; 1 pint cherry tomatoes; 1/4 cup nutritional yeast; 1 15-ounce can cannellini beans, drained and rinsed; 1/4 teaspoon salt; 1 red bell pepper (thinly sliced); 2 tablespoons chopped parsley; Salt and pepper (to taste)

0Shares

Jump to Recipe

Spicy Calabrian Whole Wheat Pasta - Healthy, Plant-Based, Whole Grain, Oil-Free, Italian, Dinner Recipe — Spicy Calabrian Whole Wheat Pasta – Healthy, Plant-Based, Whole Grain, Oil-Free, Italian, Dinner Recipe

This Spicy Calabrian Style Whole Wheat Pasta recipe gets it classic Italian flavor from small red cherry peppers. Whole wheat pasta shells add satisfying texture and healthy plant-based, vegan protein. Enjoy this for a quick and easy, oil-free weeknight dinner.

If you like this, you’ll also love Pasta ‘alla Norma’: Eggplant with Gluten-Free Chickpea Cavatappi Pasta and Spicy Red Sauce, Gluten-Free Vegan Mac and Sweet Potato “Geez!”, and 5-Minute Vegan Cashew ‘Parm’.

What is Calabrian Food?

Calabria is a region located in Southern Italy, known for its spicy fare. Closed off from much of the rest of Italy by steep mountains, much of the gastronomical influence comes from its position on the ocean. Unlike other parts of Italy, Calabria will have strong influences from Greece, Arabia, and Albania. Plant-based ingredients commonly found in Calabrian dishes includes tomatoes, eggplants, potatoes, artichokes, beans, chilli peppers, asparagus, watermelons and those lovely sweet Tropea red onions!

Organic Tropea Onions from the farmer's market — Tropea Onions are a variety of onion with a purple color and natural sweetness. They are shaped like a torpedo and named after the region of Italy (Tropea) from where they come.

What are Calabrian Chilis?

Calabrian chilis are the small red chilis traditionally found in the Calabrian region in Southern Italy. Known for their spicy heat, they can help add a pop of flavor to your favorite pasta, pizza, and toasted plant-based sandwich recipes.

While you don’t specifically need Calabrian chilis for this recipe, you can substitute with other small red chili peppers. Fresno chilis, small cherry peppers, and Jimmy Nardillo peppers would all work. You can also use jarred Calabrian chilis, which you can find in the Italian aisle of many groceries, near jarred tomato sauces and olives.

How to Make a Creamy and Cheezy Plant-Based Vegan Sauce

The creamy sauce for this pasta is made by pureeing cannellini beans with tomato paste, dates, Calabrian chilis, and nutritional yeast. Each of those ingredients helps make a deliciously satisfying sauce that is plant-based, dairy-free, and oil-free.

First, the beans help give you that creamy, unctuous texture. Unlike using actual dairy cream or butter, the beans are vegan and provide healthy fiber. I use this same creamy-bean trick for my plant-based Caesar Dressing and Roasted Garlic White Bean Spread. Second, the dates, tomatoes, and chilis help bring the flavor for this Italian dish. The sweetness of the dates balances the heat of the chili while tomato paste adds depth and color. Finally, the nutritional yeast gives you that vegan cheese flavor. It adds umami, richness, and helps emulsify the sauce.

All of these ingredients come together quickly in a blender or food bullet. This makes for an irresistible whole foods, plant-based, oil-free sauce!

Chef’ Katie’s Plant-Based Cooking Tips

Spicy Tip: For more spice, leave the seeds in one or both of the cherry peppers. For a less spicy version, substitute one red bell pepper for the red cherry peppers.

Chef’s Cheezy Tip: Nutritional yeast adds a “cheezy” flavor, replacing the Parmesan traditionally used in this classic soup. It also adds B-12 vitamins, a common concern for vegans.

Using Jarred Calabrian Chili Paste: If using jarred Calabrian chilis, use 1 tablespoon for this recipe.

Gluten-Free Version: Substitute the whole wheat shells for any gluten-free pasta. Chickpea and brown rice are two of my favorite.

Pasta Shapes Matter! Pasta shells work best for this recipe. The scoop shape helps hold the creamy, rich sauce. If possible, find shells with ridges (aka “Rigate”). These ridges will help hold even more sauce.