Creamy pesto chickpea pasta
Rich and creamy chickpea-based pesto pasta with a coconut milk alfredo base, hemp-seed pesto, and anti-inflammatory fats that support cancer-conscious eating.
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One thing I want to make very clear: pasta isn’t automatically “off the table” when you’re eating in a cancer-conscious way.
Like most foods, it’s less about the category and more about the form.
Traditional refined wheat pasta isn’t something I focus on inside Cancer Conscious Kitchen, but there is a thoughtful alternative — chickpea pasta, made simply from ground chickpeas. It has a slightly different texture (one you adjust to quickly), but it brings something traditional pasta doesn’t: fiber, plant protein, and more sustained energy.
For anyone navigating cancer — or simply trying to eat more intentionally — this matters. Chickpea pasta helps support blood sugar balance, provides meaningful calories for maintaining a healthy weight, and allows comforting meals like pasta to stay part of life, not something you feel you have to give up.
Because if there’s a loophole — one that still nourishes the body — I’ll find it.
What Makes It An Anti-Cancer Recipe:
Chickpea pasta (legumes): Large population and expert reviews from the World Cancer Research Fund and the American Institute for Cancer Research consistently highlight legumes as part of dietary patterns linked to lower cancer risk and improved gut health. Chickpeas provide fiber and plant protein that support stable blood sugar and digestion. (Source)
Zucchini: A low-glycemic vegetable rich in antioxidants and fiber, supporting digestion and blood sugar balance.
Garlic and onion: These allium vegetables contain sulphur-containing compounds that studies suggest may help protect cells from oxidative stress and support immune function. Research on allium vegetables has explored their role in inflammation regulation and cellular protection. (Source)
Basil (in pesto): Basil contains polyphenols and essential oils, including eugenol, which have been studied for antioxidant and anti-inflammatory activity.
Extra-virgin olive oil: Olive oil is rich in polyphenols that have been associated with reduced inflammation and improved metabolic markers in large dietary studies. These benefits are best preserved when olive oil is not overheated. (Source)
Why This Version Is More Cancer-Conscious
Traditional creamy pesto pasta often relies on dairy cream, cheese, refined wheat pasta, and high-heat cooking of delicate oils. This version is intentionally designed differently.
Thoughtful choices that matter:
Flexible pesto method: The pesto can be stirred in once the sauce has cooled slightly or added at serving. This protects delicate oils and allows for easy storage and reheating.
Chickpea pasta instead of refined wheat pasta: Higher in protein and fiber, chickpea pasta supports steadier blood sugar and provides meaningful calories for those focused on maintaining weight during or after treatment.
Coconut milk alfredo base instead of dairy cream: Coconut milk creates richness without relying on dairy, which many people find inflammatory or difficult to digest.
Avocado oil for cooking, olive oil for finishing: Avocado oil is used for sautéing due to its higher smoke point. The olive oil–based hemp pesto is added only after the sauce cools slightly. Heating olive oil past its smoke point can degrade beneficial compounds — you can read a deeper explanation here: Understanding Smoke Points & Choosing the Right Cooking Oil.
Arrowroot powder instead of flour or cornstarch: Arrowroot is a gentle, grain-free thickener that creates a silky sauce without heaviness.
FAQ
Cooking With Intention
Intentional cooking isn’t about restriction.
It’s about knowing when gentler choices matter.
ⓘ Why is this important?
The Glycemic Load Breakdown
Glycemic Load per serving: ~8
This recipe falls into the low glycemic load range (0–10). Low-GL meals help keep blood sugar steady, reduce inflammation, and support metabolic health — all important pillars in cancer-conscious eating.
Research examining dietary glycemic load suggests that consistently high-GL diets may contribute to metabolic stress and inflammation, while lower-GL patterns support more stable energy levels.
How Glycemic Load is calculated:
Glycemic Load = (Glycemic Index × grams of carbohydrates per serving) ÷ 100
To learn more about why GL matters for cancer-conscious cooking, read my full article:
Why the Glycemic Index Matters When It Comes to Cancer
Creamy Pesto Chickpea Pasta
Ingredients
Pasta & Veg
- 8 oz chickpea pasta
- 1 medium zucchini - sliced into half-moons
- 1 tablespoon avocado oil * - only oil stable at this roasting temperature*
- Sea salt and black pepper - to taste
Creamy Alfredo Base
- 1 small onion - finely chopped
- 2 garlic cloves - minced
- 13.5 oz full-fat coconut milk
- 1 tablespoon arrowroot powder
- Pinch of sea salt
Hempy Pesto
- 1 cup packed fresh basil leaves
- 1 clove garlic
- ¼ cup hemp seeds
- ¼ cup extra-virgin olive oil
- ¼ cup hemp oil - (or use all olive oil if preferred)
- 1 tablespoon fresh lemon juice - about ½ lemon
- Sea salt & black pepper - to taste
- nutritional yeast - (1-2 tbsp optional, for a more “cheesy” flavour)
To Finish
- 2 tablespoons sliced almonds or chopped roasted cashews
- 2 tablespoons hemp seeds
- fresh parsley - finely chopped
Instructions
- Make the hempy pesto: Add all pesto ingredients (1 cup packed fresh basil leaves, 1 clove garlic , ¼ cup hemp seeds, ¼ cup extra-virgin olive oil¼ cup hemp oil, 1 tablespoon fresh lemon juice, Sea salt & black pepper, and nutritional yeast (if using)) to a small food processor or blender and blend until smooth. Set aside.
- Preheat oven to **450°F**. Toss 1 medium zucchini with 1 tablespoon avocado oil * (only oil stable at this temperature)*, Sea salt and black pepper. Roast for 10–12 minutes until golden.
- Cook 8 oz chickpea pasta according to package directions. Drain and set aside.
- Make the alfredo sauce: In a saucepan over medium heat, sauté 1 small onion in avocado oil until soft. Add 2 garlic cloves and cook for 30 seconds.
- Reduce heat to low. Add 13.5 oz full-fat coconut milk. In a small bowl, whisk 1 tablespoon arrowroot powder with 1–2 tablespoons cold water, then whisk into the sauce. Cook gently until thickened.
- Add cooked pasta and roasted zucchini to the sauce. Remove from heat and let cool slightly, stirring to release steam.
- Once the sauce cools down, stir in the hempy pesto until fully combined.
- Finish with 2 tablespoons sliced almonds or chopped roasted cashews, 2 tablespoons hemp seeds, and fresh parsley if using. Serve warm.
