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.
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
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
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.
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.
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.
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.
Top Tip
To deepen the flavor of your sauce, deglaze the caramelized onions with a splash of white wine or vegetable broth before blending.
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.
Gluten Free Shells with Caramelized Onion Cashew Cream
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.
