One-Pot Pasta with Peas: 6 Simple Ingredients

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I've got your next quick, delicious lunch right here. It takes just minutes to put together and delivers 20 grams of protein and fewer than 500 calories per serving.

There's a reason peas, alongside soy, are such a popular source of plant protein in packaged foods.

Pea protein has a relatively high amino acid score, a measure of protein quality. That makes it a useful option for people who play sports or train regularly—but you certainly don't have to be an athlete to enjoy it.

Pair peas with a carbohydrate-rich food like pasta, as we're doing here, and you get an especially satisfying meal without piling on the calories.

And when you use frozen petite peas instead of dried peas, you get a mild, sweet flavor that works beautifully with aromatics like garlic and thyme. That's a pretty good recipe for a quick, delicious lunch.

Wait, Do Frozen Peas Have Protein, Too?

Great question. I'm glad you asked.

Yes! Frozen peas contain protein, but they also contain plenty of water, which adds weight. To get a substantial amount of protein from them, you need a generous portion of peas.

So how does this recipe pack in so much protein?

Simple: we're using plenty of peas. As the sauce cooks, some of the water evaporates, leaving a more concentrated pea sauce that coats the pasta.

A Few Tips for This One-Pot Pasta with Peas

I use frozen petite peas, cooked in one pot with olive oil, crushed garlic, and thyme.

Dried peas won't work in this recipe.

Once the sauce is hot and still thin, I add regular pasta shells straight to the pot.

The pasta cooks right in the sauce, thickening it as it goes.

You can use another pasta if you'd like.

If you choose whole wheat or legume-based pasta, keep an eye on the cooking time. It may need longer to cook, so add another 1/2 cup of water.

Nutrition per Serving of Pasta with Peas

One serving of this one-pot pasta with peas (1 of 3 servings) contains:

• 410 calories
• 20 grams protein
• 45 grams carbohydrates
• 12.6 grams fat

10 Things You Didn't Know About Peas

One-Pot Pasta with Peas

Prep Time 5 minutes

Cook Time 8 minutes

Yield 3 servings

Calories 410 kcal

Ingredients

• 600 g (21 oz) frozen petite peas
• 250 g (9 oz) pasta shells
• 3 tablespoons olive oil
• 3 cloves garlic, crushed
• 1 sprig thyme
• 3 tablespoons nutritional yeast optional
• 4 cups water
• salt and pepper

Instructions

1. Pour the olive oil into a deep pot.

2. Crush the garlic and add it to the pot.

3. Strip the thyme leaves from the stem and add the leaves to the pot.

4. Cook over low heat for about 2–3 minutes, stirring.

5. Season lightly with salt.

6. Add the peas and stir well.

7. Add the water and bring to a boil.

8. Use an immersion blender to blend the peas and water until smooth, then bring back to a boil.

9. The sauce should be thin and smooth. If it's too thick, the pasta won't cook properly. Add another cup of water if needed and bring back to a boil.

10. Add the pasta and stir well so the shells don't stick together.

11. Cover the pot and cook over low heat for about 8–10 minutes.

12. Lift the lid occasionally to make sure the liquid hasn't cooked off and the sauce isn't scorching. If the liquid cooks off before the pasta is tender, add 1/2 cup of water and keep cooking until the pasta softens.

13. Once the pasta is tender and the sauce has thickened, stir in 2 tablespoons of nutritional yeast, if using.

14. Serve topped with a little nutritional yeast, coarse salt, freshly ground black pepper, and a drizzle of olive oil.