This vegan beet and mint pasta recipe is creamy, colorful, and packed with heart-healthy ingredients you can make in just 15 minutes!
Heart disease is the leading cause of death for women in the United States. Most people don’t talk about it enough.
But the good news is many risk factors are within our control. Making simple, nourishing meals at home is one powerful step we can take.
That’s why I’m sharing this creamy and heart-healthy vegan beet and mint pasta recipe with you today!
This dish is delicious, colorful, and full of nutrients that support cardiovascular health.
Why You Should Make This Recipe
This vegan beet and mint pasta recipe is creamy, satisfying, and made with whole plant-based ingredients. I
t’s oil-free, dairy-free, and gluten-free if you use gluten-free pasta. It’s the perfect quick weeknight dinner that also supports your health goals. Plus, it’s vibrant and fun to eat!
Eating more plant-based meals can help reduce inflammation, improve cholesterol, and lower blood pressure. This recipe is an easy way to add more heart-loving foods to your plate.
Choosing Chickpea Pasta for Extra Heart Health
For this vegan beet and mint pasta, I love using this chickpea rigatoni. Chickpea pasta is a fantastic whole-food, gluten-free option that fits perfectly with this heart-healthy meal.
Chickpeas are rich in fiber and plant-based protein, both of which support heart health by helping to lower cholesterol and improve digestion. Using chickpea pasta adds extra nutrition and makes this dish even more satisfying.
If you want to try it, I linked my favorite Banza rigatoni on Amazon here. It cooks just like regular pasta and pairs beautifully with the creamy beet sauce.
Health Benefits of Vegan Beet & Mint Pasta
Beets are rich in nitrates, which help widen blood vessels and improve blood flow. This can reduce blood pressure. They’re also high in fiber, antioxidants, and folate.
Walnuts and cashews provide healthy fats and plant-based protein. Walnuts are especially good for your heart. They contain omega-3s, which can help reduce LDL cholesterol.
Garlic is known to support cardiovascular function. It may lower blood pressure and improve immune health.
Mint is refreshing, supports digestion, and adds a bright flavor to this dish.
Lemon juice adds vitamin C and enhances iron absorption. Vitamin C is essential for vascular health and strong immunity.
Brazil nuts are rich in selenium, which acts as a powerful antioxidant and supports thyroid function.
This vegan beet and mint pasta is not only creamy and delicious but also completely oil-free. Using whole foods like soaked nuts creates a rich sauce without any added oils, making it heart-healthy and gentle on your digestion.
❤️ General Heart-Healthy Tips
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Eat more fruits and vegetables.
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Choose whole, plant-based foods.
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Reduce added salt and sugar.
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Avoid ultra-processed foods.
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Include nuts, seeds, and legumes regularly.
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Limit saturated fats and eliminate trans fats.
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Move your body daily, even gently.
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Get quality sleep and manage stress.
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Drink enough water every day.
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Be consistent, not perfect. Small changes add up.
Why Easy Healthy Recipes Matter
Preventative care starts in the kitchen. You don’t need expensive supplements or complicated meal plans. You need easy, healthy recipes like this vegan beet and mint pasta. These recipes make it easier to build lasting habits that support your heart and overall health.
Food should be nourishing and doable. When healthy meals taste great and take less than 20 minutes, you’re more likely to stick with them.
How to Cook and Store Beets
If you want to use fresh red beets, boil or steam them for 10–15 minutes until tender. A fork should easily pierce the beet. Let cool before blending.
If you’re short on time, look for pre-cooked, prepackaged red beets at the store. Just check the label to ensure they don’t contain added oils or preservatives if you want to keep this recipe oil-free.
To store leftover cooked beets or the finished pasta, keep them in airtight containers in the fridge for up to 3–4 days.
This makes meal prepping easy and delicious!
Tips and Variations
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Nuts: Feel free to swap almonds if preferred.
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Greens: Add fresh spinach to the pasta for extra nutrients and color.
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Acidity: Adjust lemon juice to taste for a brighter flavor.
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Texture: Add toasted pine nuts or seeds on top for crunch.
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Serving: This pasta pairs well with a simple side salad and/or steamed or roasted veggies!
This vegan beet and mint pasta recipe is a simple yet powerful way to support your heart health. It’s creamy, vibrant, and nourishing.
Making easy recipes like this can help prevent disease and make healthy eating more enjoyable! 🙂
More Heart-Healthy Recipes to Try:
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Rainbow Pasta Salad with Creamy Italian Dressing
A colorful pasta salad with chickpea rotini, fresh veggies, and a creamy Italian dressing. Perfect for light, nutritious meals.
Click for recipe -
Peach Tomato Basil Pasta
Sweet peaches meet vine-ripened tomatoes and fresh basil over gluten-free pasta for a refreshing, heart-smart dish.
Click for recipe -
Roasted Broccoli with Lentil Salad and Tahini Sauce
Roasted broccoli served over a fiber-rich lentil salad, topped with a creamy tahini sauce to support heart health.
Click for recipe -
Coir Raincoat Cucumber Salad
A light, hydrating salad with cucumbers and a savory dressing, ideal for warm weather and heart health.
Click for recipe -
Mediterranean Dense Bean Summer Salad
A filling salad with beans, veggies, nuts, and vegan feta, loaded with protein and healthy fats for cardiovascular support.
Click for recipe -
Pink Princess Salad with Creamy Beet Herb Dressing
Bright cabbage and cucumber salad tossed in a creamy beet dressing, full of nutrients and color.
Click for recipe -
Strawberry Lemon Ice Cream
A refreshing, dairy-free ice cream made with real strawberries and lemon—perfect for a heart-healthy summer dessert.
Click for recipe
Heart-Healthy Vegan Beet & Mint Pasta (15 Minute Recipe)
Ingredients
- 1/2 boiled red beet
- 1 cup cashews soak for 20 minutes in hot water if not using a high-speed blender
- 1/4 cup walnuts
- 1/2 tsp sea salt
- 1 garlic clove
- 1/2 juice lemon
- 1/2 cup water
Toppings:
- 1/4 cup fresh mint chopped
- Grated Brazil nut parm
- Black pepper
- 1 8 oz box of pasta I used gluten free chickpea rigatoni (see in blog post)
Instructions
- Boil the red beet until tender or use pre-cooked beets to save time.
- In a blender, combine the boiled beet, soaked cashews, walnuts, sea salt, garlic clove, lemon juice, and water. Blend until smooth and creamy.
- Cook pasta (I recommend chickpea rigatoni for extra heart health) according to package instructions, then drain.
- Toss the cooked pasta with the creamy beet sauce until well coated.
- Serve topped with fresh chopped mint, grated Brazil nut parm, and black pepper to taste.
- Store leftovers in an airtight container in the fridge for up to 3 days.
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