The Healthiest Cacio e Pepe
I feel like Cacio e Pepe is one of those dishes that just snuck up on us.
Like, I really don’t recall it being a thing for the vast majority of my life. Everyone was just eating their bolognese, primavera, and meatballs, and then BAM! one day it was cacio e pepe this, cacio e pepe that.
And no one is acknowledging the sudden shift. What happened? Did everyone start suddenly living in Rome?! Was there a TikTok that went viral? Because I swear no one was talking about cacio e pepe, then all of a sudden everyone acted like it’s always been around.
It’s kinda giving gaslighting?!
Anyway, I’ve never had real cacio e pepe. Almost 8 years ago when I first went vegan, it legit wasn’t a thing.
But, in the past 6 years, I too have been inundated with the cacio e pepe craze, and I want in.
Sooooo I made my own!
But I Blush-ified it.
It’s obviously healthy, it’s obviously vegan, and it’s obviously filled with nutrients that’ll have you glowing from the inside out.
But it still tastes good.
Does it taste exactly like a cacio e pepe from Rome?
I have no fucking clue. As we previously covered, I haven’t had real cacio e pepe.
But it’s really, really tasty.
Note: you can totally make this sauce and toss it with pasta. I would recommend using buccatini, but use whatever shape you like! But, if you want the full benefits of the dish, I do recommend throwing in some beans!
The Benefits
Our cacio e pepe butterbeans are rich in fiber, protein, and micronutrients that are supportive of your nervous system, your emotional regulation, and confidence.
Butterbeans & cashews provide a great source of magnesium, which is:
Supports nervous system function and relaxation.
Helps regulate neurotransmitter activity and reduce stress levels.
Promotes parasympathetic nervous system activity, leading to a sense of calm and relaxation.
Supports gut health and may alleviate symptoms of constipation by promoting muscle relaxation in the digestive tract.
Miso provides a great source of probiotics, which is helpful because:
Supports gut health and influences mood through the gut-brain axis.
May reduce symptoms of anxiety and depression by promoting a healthy balance of gut bacteria.
Enhances digestion and nutrient absorption, which can positively impact overall well-being.
Supports bowel regularity by maintaining a healthy gut microbiome and promoting proper digestion and elimination.
Nutritional yeast provides B Vitamins (B6 and B12), which help because:
Essential for nervous system function and mood regulation.
Support neurotransmitter synthesis and energy metabolism.
Help alleviate symptoms of fatigue, low mood, and anxiety.
Support gut health by promoting the growth of beneficial gut bacteria and supporting the integrity of the intestinal lining.
Apple Cider Vinegar provides Acetic Acid, which is good because:
May help regulate blood sugar levels and insulin sensitivity, supporting stable energy levels and mood.
Promotes the growth of beneficial gut bacteria, which can influence mood and emotional well-being.
Provides alkalizing effects on the body, reducing inflammation and promoting overall health.
Supports gut health by maintaining a healthy pH balance in the digestive tract and promoting the growth of beneficial gut bacteria.
Cashews have some Omega-3 Fatty Acids, which help because:
Have anti-inflammatory properties that support brain health and mood regulation.
Reduce symptoms of anxiety and depression by modulating neurotransmitter activity and inflammation in the brain.
Support cognitive function and emotional resilience.
Support gut health by reducing inflammation in the gut and promoting the growth of beneficial gut bacteria.
Miso provides antioxidants, which:
Protect against oxidative stress and inflammation in the brain.
Support cognitive function and may reduce symptoms of anxiety and depression.
Contribute to overall health and well-being.
Support gut health by reducing inflammation in the gut and protecting against oxidative damage to the intestinal lining.
Black pepper has Piperine, which:
Enhances the absorption of other nutrients and bioactive compounds, maximizing their benefits.
Supports digestion and nutrient uptake, which can positively impact mood and energy levels.
Provides anti-inflammatory effects that promote overall health.
Supports gut health by promoting proper digestion and nutrient absorption, leading to improved bowel regularity
The Recipe
This dish is actually super easy to make. You just soak the cashews, toast the black pepper, then blend all the sauce ingredients together, combine with butterbeans, heat it all up, and eat. You can eat these with rice, quinoa, toast, plain, or however else you desire.
Ingredients:
1 cup raw cashews, soaked (either overnight in room temp water, or for 10 minutes in boiling water)
2 tsp whole black peppercorns
1 cup water
1 tbsp nutritional yeast
3 tbsp chickpea miso
1 tbsp apple cider vinegar
3 tbsp tapioca starch
2 cans of butterbeans
a little avocado oil spray
optional for garnish: 2 cashews
Instructions:
soak the cashews overnight, or for 10 minutes in hot water
heat up a skillet on medium-high, and toast the black peppercorns until fragrant
drain & rinse the cashews
blend together cashews, water, toasted peppercorns, miso, nutritional yeast, ACV, and tapioca starch (everything other than butter beans) until super smooth
drain & rinse the butterbeans
spray a little avocado oil into the same skillet, heat up on low
add the butterbeans & sauce to the skillet, let it all heat up together until the sauce thickens and the whole thing feels warm
optional: use a microplane to grate the 2 extra cashews on top...this is really just for aesthetics, it looks like Parmesan, and they say we EAT WITH OUR EYES lol, so I feel like it’s worth the extra 2 seconds!
Links From This Recipe
I get my raw cashews from Thrive Market, but anything works. I do recommend raw. If you shop somewhere that has bulk bins, that’s great; and if there is an option for “bits and pieces” rather than perfect cashews, get those bc it’s cheaper for the same thing!
I used South River Sweet White Miso
I always use MESH GLOVES when I use the microplane so I don’t grate my hands!
I love the BioItalia or Jack’s brand of butterbeans because they are BROADER than some other brands
I got my black peppercorns from a local spice store. Because they are the central flavor in this dish, I do recommend using the highest quality black peppercorns!
Hopefully I didn’t miss anything, but just in case, here is a roundup of links to my common recipe ingredients
