Creamy Spaghetti With Sweet Potatoes, Hemp Seeds and Goat Cheese (Vegetarian And Gluten-Free)

I’ve been making this recipe for a few years now and after altering it a few times it has now become a favourite. The original recipe was from EatingWell but I wanted to make the sauce a little simpler while adding more protein, iron, and healthy fat. I took out the tomatoes, vinegar and lemon juice, swapped the plain goat cheese for a flavoured version, and added hemp seeds. They add a slightly nutty flavour and increase the nutrient content considerably.

As a gluten-free vegetarian I need to be mindful of the protein and iron content of my food to make sure I am getting enough. Gluten-free pasta made from brown rice does not have much of either of these nutrients which is why I add either hemp seeds or lentils to most of my pasta dishes to up the protein and iron. Lentils tend to work better with tomato-based sauces while hemp seeds complement white sauces well. It’s a quick and easy way to increase the nutrient density of any pasta dish!

Recipe: serves 4


340g brown rice spaghetti

1 tbsp avocado or olive oil

2 large garlic cloves, minced

1/2 cup water

1 large sweet potato, grated

1 red bell pepper, chopped

100g “fine herb” goat cheese

1/2 tsp salt

1/4 tsp black pepper

1/4 cup parsley, chopped finely

1/2 cup hemp seeds


1. Cook pasta according to package directions in a large pot. Drain and set aside.

2. In the same pot, heat the oil over medium heat and add garlic. Sauté 2-3 minutes until the garlic is lightly browned, then add the grated sweet potato and 1/2 cup water. Cover and cook for a 3-4 minutes, then add chopped red pepper and cook another 5 minutes, stirring often, until both the sweet potato and red pepper are soft.

3. Stir in the goat cheese until smooth. Add parsley and hemp seeds and stir until evenly distributed.

4. Toss the sauce with the pasta and serve.

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Article written by Kiran Sidhu, Holistic Nutritionist. To schedule a 1-1 nutrition consultation with Kiran, select “book an appointment” from the menu bar and choose the service that best fits your nutrition counselling needs.

Copyright 2018-2020 Key To Health Nutrition Consulting All Rights Reserved

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