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green pasta on white plate with fork and glass

30 Minute Green Pasta Recipe with Kale

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This yummy green pasta might be one of the most delicious ways to eat kale! The green pasta sauce comes together in a few minutes in the blender with no sauteing - the kale leaves are quickly blanched in the pasta pot for fewer dishes. It’s a kid friendly, weeknight dinner that just so happens to be gluten free and low FODMAP.
Course Dinner, Main Course, Pasta
Cuisine American, Mediterranean
Diet Gluten Free, Vegan, Vegetarian
Keyword hemp hearts, kale, nutritional yeast
Dietary Preference dairy free, Gluten-Free, low FODMAP, nut free, vegan, vegetarian
Prep Time 15 minutes
Cook Time 12 minutes
Total Time 27 minutes
Servings 4 servings


  • High Speed Blender


  • ½ pound bunch curly green kale de-stemmed, see note
  • ¼ cup nutritional yeast
  • ¼ cup hemp hearts
  • ¼ packed cup fresh mint leaves
  • ½ lemon juiced, about 2 tablespoons
  • 1 teaspoon salt

For serving

  • 1 pound your favourite pasta keep it gluten free for low FODMAP folks!
  • 1 cup reserved pasta water you won't use it all!


  • Bring a large pot of water to boil. Once boiled, salt water and add kale. Blanch for 2 minutes. Remove using tongs, shake excess water, and place directly in the blender.
  • Let water come back to a full boil, add pasta and cook according to package directions.
  • Meanwhile, add hemp hearts, nutritional yeast, lemon juice, mint and salt to blender. Set aside.
  • Before pasta is done, reserve 1 cup of pasta water. Add 1/3 cup to the blender and blend green pasta sauce on high for 45-60 seconds, until perfectly smooth. Taste and adjust salt, nutritional yeast or lemon if need be. You want it to taste very bright and vibrant as it mellows on the pasta.
  • Drain pasta in a colander and rinse quickly with cool water. Return pasta to the pot - off of the heat - and toss with green sauce. Add 1-2 tablespoons of pasta water at a time if you find the sauce is too thick (I rarely need it).
  • Serve with some flaky salt, chile flakes or extra nutritional yeast if you like.



Have a larger - or smaller - bunch of kale? This sauce is super flexible. With a smaller bunch, the sauce will have more of a vegan mac and cheese vibe. With a larger bunch, more rich kale flavour. 
The recipe that inspired this one uses a full pound of kale, but I find that for most folks - particularly when the sauce isn't laden with cheese - that much kale might be a bit intense.