Penne with Courgette, Peas, and Vegan Feta Recipe

There are some recipes that just instantly become part of your weekly rotation, and this Penne with Courgette, Peas, and Vegan Feta is undoubtedly one of them. The first time I made this, I was in a classic weeknight bind: hungry, short on time, but craving something more inspiring than just plain pasta with a jar of sauce. I had a courgette in the fridge, a bag of frozen peas, and a block of that amazing crumbly vegan feta I’d been wanting to try. What happened next was pure kitchen magic. In just over 20 minutes, I had a bowl of pasta that was vibrant, creamy, and packed with such fresh, sophisticated flavour that my partner was convinced I’d spent an hour on it. The subtle saltiness of the feta melting into the creamy soy milk sauce, the pop of sweetness from the peas, and the tender bite of the courgette—it was a symphony of textures and tastes. It has since become our go-to “impressive but easy” vegan supper, perfect for a quiet night in or even for serving to non-vegan friends who are always blown away by how rich and satisfying a plant-based pasta dish can be. This isn’t just a recipe; it’s a solution for busy days and a celebration of simple, beautiful ingredients.

Ingredients

A truly great dish begins with quality ingredients. While this recipe is wonderfully simple, understanding the role of each component can elevate your final result from good to absolutely sensational. Here, we break down what you’ll need and why it works so well.

• ▢ 200 g Penne – dried: The foundation of our dish. Penne is an excellent choice because its tubular shape and ribbed surface (penne rigate) are perfect for capturing the creamy sauce and small pieces of vegetables and feta.
  • Why Penne? Its hollow centre and angled ends act like little scoops, ensuring you get a perfect bite of sauce, peas, and courgette every single time.
  • Substitutions: If you don’t have penne, other short pasta shapes work beautifully. Try fusilli, rigatoni, conchiglie (shells), or even farfalle (bow-ties). For a healthier twist, you can opt for whole wheat penne, which adds a nutty flavour and extra fibre. For a gluten-free version, simply use your favourite gluten-free penne or short pasta.
• ▢ 1 Onion – small, peeled, halved and sliced thinly: The aromatic base. A small, thinly sliced onion provides a savoury, slightly sweet foundation that underpins the entire flavour profile of the sauce.
  • What kind of onion? A yellow or white onion is ideal here for its balanced flavour when cooked. A red onion can also be used, though it will lend a slightly sharper taste and a pinkish hue to the sauce.
• ▢ 1 clove Garlic – minced: The indispensable flavour booster. Garlic adds that pungent, aromatic kick that pairs perfectly with the onion and olive oil. Minced garlic releases more of its essential oils, infusing the dish with its characteristic warmth.
  • Pro-Tip: For a milder garlic flavour, you can thinly slice it instead of mincing it. For a more robust taste, feel free to add a second clove.
• ▢ 1 tbsp Olive Oil: The cooking medium of choice. A good quality olive oil is used to gently sauté the onions and vegetables, releasing their flavours without overpowering them.
  • Which Oil? A standard olive oil or a light olive oil is perfect for sautéing. You can save your expensive extra virgin olive oil for drizzling over the finished dish to preserve its delicate, peppery notes.
• ▢ 150 g Feta – vegan, or vegan goat-style cheese: This is the star ingredient that provides the creamy texture and tangy, salty flavour. The market for vegan cheese has exploded, and you can find excellent feta alternatives made from tofu, almonds, or coconut oil.
  • What to Look For: Choose a vegan feta that is firm enough to crumble but will also melt slightly to contribute to the creaminess of the sauce. A good vegan feta should have a distinct “briny” or tangy taste that mimics traditional feta. Vegan goat-style cheese is an excellent alternative, often providing an even creamier, tangier profile.
• ▢ 200 g Courgette – topped, tailed and cut into roughly 1cm cubes: This humble vegetable brings a wonderful freshness, a tender texture, and a subtle sweetness that balances the saltiness of the feta. In many parts of the world, this is known as zucchini.
  • Choosing Your Courgette/Zucchini: Look for small to medium-sized courgettes that are firm to the touch with glossy, unblemished skin. Larger ones can be watery and have more seeds. Cutting it into small 1cm cubes ensures it cooks quickly and evenly.
• ▢ 50 g Frozen Peas: A little pop of sweetness and vibrant colour. Frozen peas are a fantastic pantry staple. They are typically frozen at the peak of freshness, locking in their nutrients and sweet flavour. They require no prep and cook in minutes.
• ▢ 150 ml Soy milk – or plant based cream, unsweetened: This is the secret to our creamy, dairy-free sauce. Unsweetened soy milk is a great neutral base that becomes incredibly luscious when reduced.
  • Alternatives: If you don’t have soy milk, unsweetened oat milk is another fantastic neutral option. For an even richer, more decadent sauce, you can use a plant-based single cream (often made from soy or oats) or even cashew cream. Be mindful that coconut milk will impart a distinct coconut flavour, which may or may not be desired.
• ▢ 50 ml White Wine – (optional but it does add a great dimension to the dish): A splash of dry white wine deglazes the pan and adds a layer of acidity and complexity that elevates the sauce from simple to sophisticated.
  • What Kind? A dry, crisp white wine like a Sauvignon Blanc, Pinot Grigio, or an unoaked Chardonnay is perfect. You don’t need an expensive bottle—just something you would enjoy drinking.
  • Non-Alcoholic Substitute: If you prefer to omit the wine, you can achieve a similar acidic brightness by using 50 ml of vegetable broth mixed with a teaspoon of lemon juice or white wine vinegar.
• ▢ 2 tbsp Basil – or parsley, roughly chopped or torn: Fresh herbs added at the end bring the entire dish to life. Basil offers a sweet, peppery aroma that is classic in Italian-inspired dishes, while parsley provides a clean, fresh, and slightly bitter note that cuts through the richness of the sauce.
  • Fresh is Best: While you can use dried herbs in a pinch (use about one-third of the amount), fresh herbs will provide a much more vibrant and aromatic finish.
• ▢ Salt and Pepper – to taste: The essential seasonings. Remember that the vegan feta and the pasta water will already be salty, so be sure to taste before you add more salt at the end. Freshly cracked black pepper adds a lovely, gentle heat.

Instructions

Follow these detailed steps to create a flawless bowl of creamy vegan pasta. The process is quick and straightforward, making it perfect for any night of the week.

Step 1: Cook the Pasta
Cook the 200g of penne according to the instructions on the packet. The key here is to cook it until it is al dente, which means “to the tooth” in Italian. It should be tender but still have a firm bite in the centre. This is crucial because the pasta will continue to cook slightly when you add it to the hot sauce later. Before you drain it, use a mug to reserve about half a cup (around 100ml) of the starchy pasta cooking water. This liquid gold is key to creating a silky sauce. Drain the pasta, then toss it with a tiny drizzle of olive oil to prevent it from sticking together. Set it aside.

Step 2: Sauté the Aromatics
While the pasta is cooking, you can start the sauce. Place a large sauté pan or frying pan over medium-low heat. Add the 1 tablespoon of olive oil. Once the oil is shimmering gently, add the thinly sliced onion. Cook the onion slowly, stirring occasionally, for about 5-7 minutes, or until it becomes soft, sweet, and translucent. This slow cooking process is called “sweating” and it builds a deep, sweet flavour base without browning the onion too much.

Step 3: Add the Courgette and Garlic
Add the 200g of cubed courgette (zucchini) and the 1 minced clove of garlic to the pan with the softened onions. Continue to fry gently over medium heat. Stir frequently to ensure the garlic doesn’t burn, which would make it bitter. Cook for another 5-6 minutes, or until the courgette starts to soften and turn slightly translucent at the edges. It should still have a bit of a bite. Season lightly with a pinch of salt and a few grinds of black pepper at this stage to start layering the flavours.

Step 4: Combine with Cheese and Pasta
Now for the magic. Crumble the 150g of vegan feta (or goat-style cheese) directly into the pan with the vegetables. Add the cooked and drained penne pasta to the pan as well. Stir everything together well, making sure the pasta and vegetables are evenly coated with the now-melting feta. The heat will begin to soften the cheese, starting the foundation of your creamy sauce.

Step 5: Create the Creamy Sauce
Pour the 150ml of unsweetened soy milk (or plant-based cream), the 50ml of white wine (if using), and a few tablespoons (about 50ml) of your reserved pasta cooking water over the pasta mixture. Turn the heat up to medium-high and bring the liquid to a rapid boil, stirring constantly. You want the liquid to reduce and thicken, which will happen quite quickly. This process emulsifies the melted feta, plant milk, and starchy water into a glossy sauce that clings beautifully to the penne. This should take no more than 3-5 minutes. The goal is to cook off most of the liquid, leaving a light, luscious coating on the pasta, not a soupy pool at the bottom of the pan.

Step 6: Final Touches and Seasoning
Just before the sauce is fully reduced, toss in the 50g of frozen peas. They will cook and turn bright green in the residual heat in about a minute. Remove the pan from the heat. Now is the most important time to taste your dish. Check for seasoning and adjust as necessary. You may need another pinch of salt, depending on how salty your vegan feta and pasta water were, and a generous amount of freshly cracked black pepper. Finally, stir in the 2 tablespoons of freshly chopped basil or parsley. This last-minute addition of fresh herbs will fill your kitchen with an incredible aroma and add a final burst of freshness.

Step 7: Serve Immediately
Divide the pasta between two large, deep bowls. For an extra touch of indulgence, you can sprinkle it with a little vegan parmesan cheese, a few extra torn basil leaves, and a final drizzle of high-quality extra virgin olive oil. Serve immediately while hot and creamy.

Nutrition Facts (Servings and calories per serving)

This recipe is designed to generously serve two people as a main course.

• Servings: 2
• Calories per serving (approximate): 750-850 kcal

A Note on Nutritional Information:
The values provided are an estimate and can vary significantly based on the specific brands of ingredients used, such as the type of pasta (white, whole wheat, gluten-free), the plant-based milk, and especially the vegan feta, as their nutritional profiles differ widely. For precise nutritional information, we recommend using an online calculator with your specific ingredients.

Nutritional Highlights:
This dish offers a wonderful balance of macronutrients. The pasta provides complex carbohydrates for sustained energy. The courgette and peas contribute dietary fibre, vitamins (like Vitamin C and A), and minerals. The vegan feta, depending on its base (tofu, nuts), can add a decent amount of plant-based protein and healthy fats. Using soy milk also adds to the protein content of the dish, making it a surprisingly well-rounded and satisfying vegan meal.

Preparation time

One of the best features of this recipe is its speed and efficiency, making it a true hero for busy weeknights.

• Prep Time: 2 minutes (This primarily involves peeling and slicing the onion and garlic, and cubing the courgette. You can easily do this while the pasta water is coming to a boil).
• Cook Time: 20 minutes
• Total Time: 22 minutes

To stay within this timeframe, embrace the art of multitasking. Get your pasta water on the boil first. While it heats up and the pasta cooks, you can prepare all your vegetables and start making the sauce. By the time the pasta is drained, your sauce will be ready to receive it, allowing everything to come together seamlessly.

How to Serve

Presentation can turn a simple meal into a memorable experience. This pasta is delicious on its own, but a few simple touches can make it truly special.

• The Right Dishware: Serve in large, deep, slightly warmed pasta bowls. This not only looks inviting but also helps to keep the pasta warm as you enjoy it.
• Garnishes for a Finishing Flourish: A great garnish adds texture, flavour, and visual appeal. Consider these options:
  • Vegan Parmesan: A sprinkle of store-bought or homemade vegan parmesan adds a salty, umami kick.
  • Fresh Herbs: A few extra torn basil leaves or a sprig of parsley on top looks beautiful and enhances the fresh aroma.
  • Cracked Black Pepper: A final, generous grind of black pepper adds a rustic, spicy note.
  • Red Pepper Flakes: For those who like a bit of heat, a light dusting of red pepper flakes provides a welcome tingle.
  • Toasted Pine Nuts: For a touch of elegance and a lovely crunchy texture, scatter a tablespoon of toasted pine nuts over each serving.
  • A Drizzle of Oil: A final, high-quality extra virgin olive oil drizzle enhances the flavour and gives the dish a beautiful sheen.
• Perfect Pairings: To turn this dish into a more substantial feast, consider serving it with:
  • Crusty Bread: A slice of warm, crusty garlic bread or a simple baguette is perfect for mopping up any leftover creamy sauce.
  • A Simple Green Salad: A side salad with a light lemon vinaigrette provides a crisp, fresh contrast to the rich pasta. Think rocket (arugula), baby spinach, and cherry tomatoes.
  • Wine Pairing: Serve with a glass of the same crisp white wine you used in the sauce, such as a Sauvignon Blanc or Pinot Grigio. The continuity of flavour works beautifully.

Additional tips (5 tips)

Here are five extra tips to help you customize the recipe and ensure perfect results every time.

1. Boost Your Veggie Intake: This recipe is a fantastic canvas for more vegetables. Feel free to add more! Sautéed mushrooms, wilted spinach (stirred in at the end with the peas), roasted red peppers from a jar, or tender asparagus spears (cut into pieces and added with the courgette) would all be delicious additions.
2. Make it Gluten-Free with Ease: This dish is incredibly easy to adapt for a gluten-free diet. Simply substitute the regular penne with your favourite brand of gluten-free short pasta, such as those made from corn, rice, or lentils. Cook according to the package directions, and be sure to still reserve the starchy cooking water, which is just as important for GF pasta sauces.
3. Pump Up the Protein: If you’re looking for an even more protein-rich meal, this recipe is very accommodating. You can stir in a cup of tinned chickpeas or cannellini beans (rinsed and drained) along with the pasta. Alternatively, you could add some pan-fried vegan chicken pieces or crumbled smoked tofu for a savoury, protein-packed boost.
4. Master the Creamy Sauce: The secret to the sauce is the combination of melted feta, plant milk, and starchy pasta water. If your sauce seems too thin, let it bubble for another minute to reduce further. If it becomes too thick or claggy, simply stir in another splash of the reserved pasta water until it reaches a silky, coating consistency. Never throw out that pasta water until you are finished plating!
5. Meal Prep and Storage: While this pasta is best enjoyed fresh, leftovers are still delicious. Store any remaining pasta in an airtight container in the refrigerator for up to 3 days. To reheat, gently warm it in a pan over low heat with a splash of water or plant milk to loosen up the sauce and bring back its creaminess. Avoid reheating in the microwave if possible, as it can make the pasta gummy and the sauce separate.

FAQ section (5 Q/A)

Here are answers to some common questions you might have about this recipe.

1. Q: I can’t find vegan feta. What’s a good substitute?

A: Not a problem! The best substitute is a vegan goat-style cheese, which offers a similar tangy and creamy profile. If you can’t find that, you could use a block of plain, firm tofu. Press it well to remove excess water, crumble it, and toss it with a tablespoon of lemon juice, a teaspoon of nutritional yeast, and a good pinch of salt and dried oregano before adding it to the pan. For a different but still delicious creamy and cheesy flavour, you could stir in 3-4 tablespoons of vegan cream cheese or 1/4 cup of nutritional yeast at the end.

2. Q: My sauce didn’t get very creamy. What went wrong?

A: There are a few likely culprits, but all are easy to fix! First, ensure you used the starchy pasta water—it’s a non-negotiable ingredient for creating an emulsified, creamy sauce. Second, you may not have let the sauce boil and reduce for long enough. You need to give it a few minutes at a rapid boil to thicken up. Finally, the type of plant milk matters; ultra-light or watery milks (like some rice milks) may not create the same creamy texture. A slightly richer soy or oat milk, or a dedicated plant-based cream, will yield the best results.

3. Q: Is this recipe suitable for children?

A: Absolutely! This is a very kid-friendly dish. The flavours are mild and comforting, and most children love a creamy pasta. If you are concerned about the alcohol content from the white wine, you have two options: you can either let it bubble for an extra minute to ensure all the alcohol has cooked off, or you can simply use the non-alcoholic substitute of vegetable broth with a squeeze of lemon juice. The vegetables are cut small, making them easy for little ones to eat.

4. Q: How do I store leftovers and for how long?

A: You can store any leftover pasta in an airtight container in the refrigerator. It will keep well for up to 3-4 days. The sauce will thicken considerably as it cools. The best way to reheat it is in a saucepan over low-medium heat. Add a splash of water, vegetable broth, or plant milk to the pan to help loosen the sauce and restore its original creamy consistency as it warms up.

5. Q: Can I use fresh peas instead of frozen?

A: Yes, you can certainly use fresh peas. If they are young and tender, you can add them at the same time you would add the frozen peas—right at the end, just to warm them through. If the fresh peas are a bit larger or older, you may want to blanch them first by dropping them into the boiling pasta water for the last minute of cooking before draining everything together. This will ensure they are perfectly tender.

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