32g protein, 21g fibre go-to freezer pasta meal

Date: 2026-10-05 11:24:04

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Nothing in the fridge? 😅 Try my high-protein pasta with mostly freezer and store-cupboard ingredients!

When I come home late with no energy to think about dinner, I open my saved recipes on The Doctor’s Kitchen app. This is one I keep coming back to.

It uses ingredients I usually have around and gives me around 32g of protein and 21g of fibre per serving.

People often ask if frozen veg is as nutritious as fresh. Yes, it can be! Freezing helps preserve nutrients. Studies have even found higher levels of certain vitamins than in fresh veg stored for days.

Ingredients (serves 2)
200g shallot, finely diced
2 tbsp extra virgin olive oil
160g peas (frozen)
160g broad beans (frozen)
2 tsp fennel seeds
1 tsp dried oregano
½ tsp red chilli flakes
200–300ml vegetable stock
120g lentil pasta
10g basil, torn
20g pistachios, roughly chopped
160g spinach (frozen), thawed and excess liquid squeezed out
20g Parmesan cheese, grated

Method
1. Add the oil to a pan on medium heat and add the shallots. Cook for 7-8 minutes until sweet and lightly coloured.
2. Then add the peas, broad beans and spinach with the fennel, oregano, chilli and plenty of seasoning.
3. Cook for another 2-3 minutes then add the stock. Bring to a simmer for 5 minutes.
4. Pour 2/3 of the mixture into a bullet blender and blend into a smooth consistency.
5. Continue to simmer the remaining mixture in the pan on low to medium heat.
6. Meanwhile boil the pasta according to packet instructions until cooked al dente.
7. Add the cooked pasta to the pan with the remaining ingredients, add the blended sauce and stir together. Allow to cook for a further 1-2 minutes until the pasta has absorbed some of the sauce.
8. Finish with the basil leaves, grated cheese, pistachios, a touch of chilli flakes and an extra drizzle of olive oil.