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Updated: Aug 4, 2025 · Published: May 3, 2025 by makepurethyheart · This post may contain affiliate links · 12 Comments

Gluten Free Shells with Caramelized Onion Cashew Cream

Jump to Recipe Jump to Video Print Recipe

Looking for a creamy, comforting pasta that’s entirely plant-based and gluten-free? This Gluten Free Shells with Caramelized Onion Cashew Cream recipe ticks all the boxes.

Creamy avocado vegetable salad with microgreens, radishes, and fresh herbs, healthy vegan appetizer.

It’s rich and satisfying, yet made with wholesome ingredients like roasted vegetables, creamy cashews, and fresh herbs. The Banza shells give it that classic pasta feel while packing in plant-based protein, and the sauce? A total flavor bomb.

Creamy vegan pasta salad with fresh vegetables and a flavorful avocado dressing. Perfect for healthy, plant-based meals and outdoor picnics.

Why You'll Love This Recipe

  • Creamy but dairy-free: Cashews make a luscious cream that rivals any dairy sauce.
  • Packed with veggies: Roasted mushrooms, peppers, and garlic add depth and umami.
  • Protein-rich: Thanks to Banza’s chickpea-based shells.
  • Easy to adapt: Whether you're adding seasonal veggies or extra protein.
  • Freezer-friendly: Perfect for meal prep or next-day lunches.

Ingredients Breakdown

Golden yellow lentils, fresh mushrooms, colorful bell peppers, onion, garlic, lemon, cashew nuts, and seasoning in a bowl.

For the Roasted Veggies

  • Mushrooms: Meaty and umami-rich, they add texture and savory notes.
  • Bell Pepper: Sweet and juicy, it contrasts beautifully with the creamy sauce.
  • Garlic: Roasted until golden, garlic infuses everything with warm, mellow flavor.

For the Sauce

  • Cashews: Soaked and blended into a silky cream, they’re the base of the sauce.
  • Cilantro or Any Herb: Adds a fresh, herby brightness that cuts through richness.
  • Water: Helps achieve a pourable, velvety consistency.
  • Seasonings: Salt, pepper, nutritional yeast, a pinch of paprika for color and depth.
  • Caramelized Onions: Sweet, golden-brown onions that bring richness and umami.

For the Shells

  • Banza Gluten-Free Shells: Made from chickpeas, they’re gluten-free and protein-packed.
  • Olive Oil: Adds richness and helps the sauce coat the shells.
  • Lemon Juice: Brightens the dish and balances the creamy sauce.
  • Spinach: Lightly wilted for color, nutrients, and freshness.
  • Fresh Herbs for Garnish: Think parsley, basil, or even chives for that final flourish.

Step-by-Step Instructions

Step 1: Cook the Gluten-Free Shells

Boiling pasta in water, ready for cooking or recipe preparation.

Bring a large pot of salted water to a boil. Add the Banza shells and cook until al dente—this typically takes 7-8 minutes. Be careful not to overcook as gluten-free pasta can turn mushy. Drain and rinse under cool water to stop cooking and prevent sticking. Set aside.

Step 2: Roast the Veggies

Preheat your oven to 400°F (200°C). On a baking tray, spread sliced mushrooms, bell peppers, and whole garlic cloves. Drizzle with olive oil and season with salt and pepper. Roast for 20-25 minutes, flipping halfway through, until the veggies are browned and fragrant.

Step 3: Make the Caramelized Onion Cashew Cream

Sautéed onions and garlic for healthy cooking, clean eating, and nourishing recipes.
Fresh cilantro and ginger roots in a blender for healthy detox drink, promoting purity of the mind and heart.
Creamy avocado herbal pesto in blender, healthy alternative for homemade sauces.

While the veggies roast, start the sauce. In a skillet, slowly cook thinly sliced onions in olive oil over medium-low heat until deeply golden—about 20 minutes. In a blender, combine soaked cashews, caramelized onions, fresh herbs, water, and your seasonings. Blend until smooth and creamy.

Creamy avocado and vegetable salad with microgreens and herbs, fresh and healthy vegan dish.

Variations

  • Add roasted butternut squash or sweet potato for fall flavors.
  • Toss in sun-dried tomatoes for a tangy punch.
  • Top with crispy chickpeas or vegan sausage for added protein.
  • Use kale or arugula instead of spinach for a peppery twist.
Fresh green vegetable pasta salad with creamy avocado dressing and colorful cherry tomatoes.

Substitutions

  • Nut-free? Try sunflower seeds or silken tofu for the sauce.
  • No cilantro? Basil, parsley, or dill work beautifully.
  • No Banza pasta? Any gluten-free shell pasta will do—brown rice or corn-based are great.
  • No oven? Sauté the veggies in a large skillet instead of roasting.
Fresh avocado and vegetable salad with microgreens, healthy and vibrant.


FAQs

1. Can I make this ahead of time?
Yes! Store components separately and combine before serving. Sauce may thicken—add water to loosen.

2. How do I store leftovers?
Keep in an airtight container in the fridge for up to 3 days. Reheat gently.

3. Can I freeze the sauce?
Absolutely. Cashew cream freezes well for up to a month.

4. What if I don’t have a high-speed blender?
Soak cashews longer (overnight or boil for 10 minutes), then blend in batches for smoothness.

5. Is this recipe kid-friendly?
Yes! The sauce is mild and creamy, perfect for picky eaters.

6. Can I add cheese?
If you're not vegan, a sprinkle of Parmesan or dairy-free alternative works great.

Avocado and veggie salad with microgreens on white bowl.


Top Tip

To deepen the flavor of your sauce, deglaze the caramelized onions with a splash of white wine or vegetable broth before blending.

Creamy avocado and egg salad with microgreens on white plate, healthy plant-based dish.

Helpful Hint

Soak cashews in boiling water for 15 minutes if you’re short on time—that’s enough to soften them for blending.

This Gluten Free Shells with Caramelized Onion Cashew Cream recipe is the ultimate dairy-free comfort food. It’s hearty yet healthy, simple to prepare, and bursting with flavor. Whether you’re a long-time vegan or just looking to try something new, this dish delivers big on taste and texture.

Creamy vegan pasta salad with fresh vegetables and a flavorful avocado dressing. Perfect for healthy, plant-based meals and outdoor picnics.

Gluten Free Shells with Caramelized Onion Cashew Cream

makepurethyheart
Looking for a creamy, comforting pasta that’s entirely plant-based and gluten-free? This Gluten Free Shells with Caramelized Onion Cashew Cream recipe ticks all the boxes. It’s rich and satisfying, yet made with wholesome ingredients like roasted vegetables, creamy cashews, and fresh herbs. The Banza shells give it that classic pasta feel while packing in plant-based protein, and the sauce? A total flavor bomb.
3.19 from 11 votes
Print Recipe Pin Recipe
Prep Time 10 minutes mins
Cook Time 30 minutes mins
Course Main Course, pasta
Cuisine American, Italian
Servings 4

Ingredients
  

  • 🌿 For the Roasted Vegetables
  • 1 cup mushrooms sliced (cremini or button)
  • 1 medium bell pepper chopped (any color)
  • 4 cloves garlic peeled and left whole
  • 1 tablespoon olive oil
  • ¼ teaspoon salt
  • ⅛ teaspoon black pepper
  • 🧅 For the Caramelized Onion Cashew Cream Sauce
  • ¾ cup raw cashews soaked for at least 2 hours or boiled for 10 minutes
  • 1 large onion thinly sliced
  • 1 tablespoon olive oil
  • ¾ cup water adjust for consistency
  • 2 tablespoons fresh cilantro or parsley, basil, etc.
  • 1 tablespoon lemon juice
  • 1 tablespoon nutritional yeast optional, for cheesy flavor
  • ½ teaspoon salt or to taste
  • ¼ teaspoon paprika
  • ⅛ teaspoon black pepper
  • 🍝 For the Shells & Assembly
  • 8 ounces Banza gluten-free shell pasta
  • 1 tablespoon olive oil for tossing pasta
  • 1 teaspoon lemon juice
  • 1 cup fresh spinach roughly chopped
  • 1 tablespoon fresh herbs for garnish such as parsley, basil, or chives

Instructions
 

Step 1: Cook the Gluten-Free Shells

  • Bring a large pot of salted water to a boil. Add the Banza shells and cook until al dente—this typically takes 7-8 minutes. Be careful not to overcook as gluten-free pasta can turn mushy. Drain and rinse under cool water to stop cooking and prevent sticking. Set aside.

Step 2: Roast the Veggies

  • Preheat your oven to 400°F (200°C). On a baking tray, spread sliced mushrooms, bell peppers, and whole garlic cloves. Drizzle with olive oil and season with salt and pepper. Roast for 20-25 minutes, flipping halfway through, until the veggies are browned and fragrant.

Step 3: Make the Caramelized Onion Cashew Cream

  • While the veggies roast, start the sauce. In a skillet, slowly cook thinly sliced onions in olive oil over medium-low heat until deeply golden—about 20 minutes. In a blender, combine soaked cashews, caramelized onions, fresh herbs, water, and your seasonings. Blend until smooth and creamy.

Video

https://www.instagram.com/reel/DJMc2FLxaW3/?igsh=MWxlaWM3eTM5dTBoMg==
Keyword easy recipe, gluten free, pasta, Shells

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Recipe Rating




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    be rather a lot slower. The downside of this sort of protocol is that it might be
    extremely pricey, and also you have a tendency to achieve slower
    in comparability with the first group. Steroids discuss with exogenous
    hormones folks take in the pursuit of reaching a sure aim.

    The use of a number of medication significantly will increase unwanted effects and risks to the person. These factors, coupled with decreased medical surveillance, place the AAS abuser at high danger for serious complications.
    Some steroids can increase the feminine hormone estrogen by bringing
    about an imbalance in hormones that leads to the aromatase enzyme
    converting too much testosterone into estrogen, inflicting distressing unwanted side effects.
    For this purpose, users of steroids which are recognized to have these effects will make use of anti-estrogen medicine known as aromatase inhibitors.

    What many fail to grasp is that features aren't outlined as mass
    positive aspects and nothing else, many complement for whole physique transformations that
    gained't embody massive buildups in mass. Some
    supplement to reinforce athletic performance, while others
    use steroids so as to preserve mass and enhance appearance.
    If any of these objectives are right for you, Anavar is a superb choice for your anabolic steroid needs.
    Gynecomastia occurs when a man’s hormones become imbalanced and estrogen levels (the feminine sex
    hormone) rise excessively. This is relatively frequent in AAS (anabolic-androgenic steroids) use,
    particularly Dianabol, due to its estrogenic nature.
    In general, 37% of steroid customers will experience
    some type of gynecomastia (11).
    She combines a powerful scientific background with compassion and is keen about empowering individuals to manage their
    psychological well being. Some of probably the most worrying
    consequences of steroid use are the consequences it has on conduct and psychological well being.

    The antagonistic effects of AAS use depend on the product, the person’s age
    and sex, how much they use, and for how long.
    These hormones are widely misused in excessive doses as a end result of
    folks want large muscular tissues and improved athletic performance, in accordance with a review printed
    in December 2022 in Frontiers in Endocrinology.
    Doctors warn individuals to not be duped by the eye and praise social media influencers are gathering for these drugs.

    Anabolic steroids and different performance-enhancing medication can come with some severe and irreversible well being dangers and penalties.
    We have had patients who utilized steroids and did not practice,
    they usually built muscle and burned fat regardless of being sedentary (inactive).
    Nevertheless, their results are notably lowered compared to users who mix steroids with weightlifting.
    This combination of testosterone and Deca Durabolin is the least toxic bulking stack in our experience.

    Shopping For Anavar online is with out question the easiest approach to get this anabolic steroid.
    There are seemingly countless steroid suppliers that exist online, and whereas many are worth less than the
    garbage in your trashcan, there are lots of good ones.
    Nonetheless, remember any black market purchase of Oxandrolone is unlawful within the United States.

    You should obtain a prescription in order to legally buy Anavar and the acquisition have to be made from the pharmacy.
    Many countries around the globe carry comparable legal guidelines, at the
    same time many are far more lenient; understand the law
    because it pertains to the place you reside earlier
    than a purchase is made. Regardless of where you live,
    if top quality anabolics are what you’re after and also you wish to stay throughout the security of the regulation, you're
    encouraged to have a look at the sponsors here at Steroid.com.
    You will discover these sponsors carry prime quality, top shelf anabolics
    that might be purchased legally and not using a prescription and that present no concern because it pertains to a authorized violation.
    This can translate into boosted velocity, power, endurance, and muscle restoration. Male athletes can profit from these
    positive effects without the priority of gaining extra muscle, which may not be desired physically or aesthetically.
    With the increase in power and energy, you'll be able to supercharge your cardio
    exercises whereas lowering fat. Winstrol helps
    you attain your slicing targets sooner and with further
    benefits.

    References:

    PedsElite

    Reply
  11. Anadrol for powerlifting says

    November 01, 2025 at 1:49 am

    5 stars
    With encrypted checkout and professional-grade packaging,
    we prioritize your security and satisfaction. Helps hormone stability, reduces unwanted effects, and improves well-being.
    Please go away your feedback on merchandise or service under.Thank you
    beforehand. We’ve expanded our lineup with thrilling new arrivals from Dragon Pharma.
    Check out the latest additions now in stock, designed to give you more selection and
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    Our mission is to provide entry to the most effective compound medicine options for patients, practitioners,
    and pharmacies.
    Statins would possibly trigger muscle pain in a small percentage
    of users (152), but this facet impact might happen more regularly in those who interact in regular
    intense exercise (153). For this group of sufferers, an expert panel recommends the use of
    hydrophilic statins (rosuvastatin and pravastatin) at a low-to-moderate dose, as hydrophilic statins
    are considered more hepatoselective (153). If the statin just isn't
    tolerated, it's advisable to alter to a lipophilic statin (e.g.
    simvastatin or atorvastatin), cut back the dose, or
    attempt an alternate-day regimen (154). If despite these makes an attempt statin intolerance remains an issue,
    other pharmacological options, such as ezetimibe or proprotein convertase subtilisin/kexin type 9 (PCSK9) inhibitors, must be explored.
    You also needs to stick to the conservative dosages for the steroid you are utilizing.

    Opposite to the primary group, the Lower & Slower choose to run compounds that don’t Aromatise at all,
    or very weakly no much less than. This includes working Testosterone pretty low (or lower compared to the
    primary group) and in addition means you’ll need to take more of the Anabolic Steroids (technically Testosterone isn’t a Steroid).
    You will need to keep an AI (Aromatase Inhibitor) at hand
    for if Estrogen ranges get out of vary and trigger issues.
    Unwanted Aspect Effects of Dianabol embody Liver Toxicity (oral version), Testosterone Suppression,
    Water Retention, Blood Stress and Estrogenic Side Effects.

    Nice as an affordable and effective bulking agent, and that’s
    the rationale it’s on this list. Not as taxing as Anadrol for powerlifting, and
    definitely more oftenly used as an Anabolic.

    This means it’s a resource-intensive and expensive process and susceptible to human error
    at any level alongside the finest way. They’ve
    normally marked the value up so much you would have bought twice the amount from an excellent online supply.
    Any common steroid use is most likely to run you into a couple of thousand dollars annually, at least.
    Budget more if you’re going for the expensive compounds and minimizing your use of ancillary compounds.
    When you’re using steroid compounds which would possibly be fast-acting, they require extra frequent injections than those compounds which
    have slower-release esters.
    Say goodbye to the empty promises of overpriced products that risk your well-being.
    We’re right here to offer a safer path to the physique you’ve always dreamed of.

    Whether Or Not it’s steroids, growth hormones, or HGH therapies,
    we’ve got you covered. Injectable AAS supply bulking,
    chopping, and performance-enhancing bodybuilding advantages fast.

    They are relatively secure to use with a much larger potency than oral steroids.

    At PG Anabolics, we don’t just supply SYN Pharma merchandise – we provide
    a pathway that can assist you obtain your ultimate health goals.
    With SYN Pharma’s high-performance steroids, our unparalleled customer support, and fast, discreet delivery
    throughout Canada, we’re dedicated to supporting you every step of the way.
    From seasoned athletes to these just starting out, trust PG Anabolics and SYN Pharma to unlock your true athletic potential and
    push your physique to its best possible.
    Whether your goal is bulking, cutting, or optimizing your
    efficiency, PG Anabolics presents a wide range
    of high-quality merchandise that can assist
    you succeed. With top-tier steroids, including
    options from trusted brands like SYN Pharma, we’re right here to assist your fitness journey.

    Our quick, dependable shipping throughout Canada ensures you get your
    products shortly, whereas our secure and discreet packaging protects your privacy.

    Nonetheless, there are steroid-like supplements that ship
    similar results to those medicines, which are offered over-the-counter.
    These authorized steroid alternatives provide athletes a safer technique of constructing gains
    than taking unlawful medicines, and they also
    are usually considerably cheaper. Long-term dangers
    of anabolic steroids embrace cardiovascular issues, liver
    damage, hormonal imbalances, and psychiatric results.
    As a end result, the Usa government stepped into the difficulty again, holding congressional hearings once once more on the issue.
    It is interesting to note that because the anabolic steroid legal guidelines passed in 1990 by
    way of the Anabolic Steroid Control Act, the rate of use of anabolic steroids among the common population within the Usa
    had solely skyrocketed. This generated an enlarged amount of individuals among the many populace that then turned drawn to prospect of utilizing and/or attempting anabolic steroids,
    which then created a higher demand. This, mixed
    with the increasing popularity of bodybuilding at the time, is
    among the direct outcomes of extensive media protection on the time.

    It could be very evident that Congress’
    main concern was not on the issue of health and somewhat solely on the "cheating"
    issue inside aggressive and professional sports.
    It was two years later in 1990 when the Anabolic
    Steroid Control Act of 1990 was handed, which officially added anabolic steroids to the federal Controlled Substances Act.
    This now made it an illegal felony offense in the Usa
    to possess, use, buy, and sell anabolic steroids and not using a legitimate prescription.
    Sure, authorized steroids don't require a prescription as they are
    considered dietary dietary supplements. You
    can buy them on-line or at health and fitness shops, such as CrazyBulk USA.

    One well-liked mixture involves stacking authorized steroids with protein supplements.

    Reply
  12. Keto Advanced Research says

    November 01, 2025 at 2:30 am

    4 stars
    This is because most anabolic steroids will suppress your pure manufacturing of testosterone, often to the purpose of complete shutdown. Does
    anything strike worry into the guts of a bodybuilder more than gynecomastia?

    None of us want gyno to develop, however the truth is that most steroids and a
    lot of SARMs do run the chance of breast tissue progress in men. Sometimes,
    you’ll use an AI or a SERM to fight gynecomastia on cycle.
    Crazy Bulk Gynectrol is a real, non-pharmaceutical natural different to scale back and remove
    excess male breast and chest fats. As A Result Of it’s a really potent AI,
    you only want low doses of Letrozole to get its full advantages whereas minimizing
    facet effect risks.
    It’s easy to suppose that by calculating the half-life of
    a steroid, you presumably can work out when it's going
    to now not be detectable in your body, and you can then move a drug take
    a look at with flying colours – right?

    With newer scientific advances, anti-doping testing can detect
    long-term metabolites higher than ever. Breakthroughs have resulted in detecting specific steroid metabolites for twice so
    long as beforehand attainable. This implies that solely remaining traces of metabolites may slip past the drug testing strategies; these
    traces can now be picked up to return a optimistic end result.
    Testers will usually check for all identified
    steroids, but if resources are limited, then solely probably the
    most generally used steroids will be tested for. Because the testing has to focus on a specific steroid, the process should embody each
    potential steroid to cowl all bases.
    Designed to provide accurate results for better health tracking and hormonal stability.
    Testosterone Cypionate may trigger hair loss sooner than if you weren’t utilizing the steroid and will usually be permanent.

    A 5-alpha reductase inhibitor drug can block DHT and doubtlessly reduce hair loss whereas utilizing Testosterone Cypionate.
    Nevertheless, hair loss remains to be possible even without
    high ranges of DHT as a result of testosterone itself is
    a robust androgen. Countless men can tolerate Testosterone Cypionate doses
    close to and even nicely above 1000mg per week and suffer little or
    even no unwanted side effects – even when utilizing the steroid for very long cycles.
    Others can find decrease doses encourage the development of undesirable androgenic results, which
    is generally a matter of genetics (in other words, luck!).

    If you continue to don’t see a significant improvement (ideally full reversal) of
    gyno after three months, you’re in all probability able the
    place surgery is the only way to reverse it. And that’s a
    well timed reminder of why preventing gyno ought to be
    a prime precedence. Gynecomastia (gyno) is a dreaded yet relatively innocent side effect of utilizing aromatizing steroids29.
    Aromasin is usually a second alternative after Arimidex, not as a outcome of it’s less
    efficient than that AI, but just due to its shorter half-life, which can make it rather less convenient
    to make use of. But if Aromasin is easier to acquire,
    you'll find a way to still trust it's going to do what you want.

    PCT after the steroid cycle can enhance testosterone levels and enhance your health.
    You might be familiar with males who will do something to
    avoid the development of gynecomastia when using
    steroids because of excessive estrogen ranges.

    But… When it comes to female PED use, it’s the reduction in breast
    measurement that you need to focus on as a side effect.
    Whereas this side impact isn't likely to develop as shortly as voice changes or hair progress, it’s a reminder of why keeping lower doses and using milder compounds is essential.
    Standard steroid cycles are sometimes the begin line for brand new customers but are also a staple
    within the technique of experienced bodybuilders.
    The outcomes achieved over a 10–12-week normal cycle may be fantastic (provided
    you're employed hard within the gym).
    Some compounds require you to be more vigilant with
    PCT and SERM use through the cycle. The three SERMs of selection for PCT are Clomid,
    Nolvadex, and/or, more and more, Enclomiphene. What you employ will rely upon what’s out there and the way you
    respond to every one (you won’t know till you’ve accomplished at
    least one PCT). So, I want to discuss a perfect PCT protocol for steroid users – and SERMs
    will at all times be the inspiration no matter which of them you utilize.
    You must be flexible in your PCT planning and be prepared to adapt to what fits the sort of cycle you’re coming off and how you normally respond
    and recover.
    It’s one of the more expensive steroids, so if cash
    is tight, this could be one you’ll need to skip in a protracted cycle.
    To get one of the best from Primobolan, you do
    have to take higher doses, and this, of course, pushes the price up additional.
    Deca and EQ mix very well with testosterone, and
    their estrogenic and androgenic results are less severe.
    EQ and Deca can enhance strength and mass gain whereas minimizing additional side effects.
    Corticosteroids are another well-known group, however corticosteroids have totally different medical uses29.
    They’re great for lowering inflammation and overactive immune response, but
    they won’t serve you for muscle development. So if you’re using an injectable steroid with
    a half-life of roughly eight days and take a 400mg
    dosage, on the 8-day mark (or thereabouts), there might be
    about 200mg of the steroid circulating in your body.

    HCG (Human Chorionic Gonadotropin) is taken by plenty of
    steroid customers each on cycle and as part of PCT.
    But when you use HCG as one facet of PCT, you’re offering plenty of additional support
    for endogenous testosterone perform recovery. Some SARMs are
    solely mildly suppressive and, at low doses, might not even require PCT.
    Know the SARMs you’re utilizing and know them properly, especially
    how suppressive they’re going to be, and be prepared to
    run a PCT cycle simply as you would when using steroids.
    You can consider blasting and cruising as the alternative of
    post-cycle remedy. Blasting and cruising are about maintaining a
    alternative testosterone dose (TRT) between cycles.

    So, you cruise via with TRT as a substitute of doing
    traditional PCT after a cycle.
    These are mostly innocent within the brief term and are extra worrying in your
    shallowness. But points related to the prostate shouldn’t be taken frivolously, and that’s
    essentially the most severe area of danger by way of androgenic
    sides. Gyno can develop when estrogen ranges are too high – and this occurs when testosterone is being converted to estrogen throughout your cycle30.

    Some steroids are worse than others, with Testosterone
    and Dianabol being a variety of the worst culprits with a relatively excessive
    price of aromatization compared with different commonly used steroids.

    References:

    Keto Advanced Research

    Reply

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