Published:
Mar 24th 2022
by 
Nutritionally reviewed by 
Last updated: Sep 9th 2025
This Rasta Pasta recipe combines creamy textures with vibrant Caribbean flavors, creating a comforting one-pot dish that celebrates Ital cuisine. Featuring jerk-seasoned vegetables and aromatic herbs, this vegan-friendly meal is perfect for weeknight dinners or gatherings. Enjoy the bold taste and colorful presentation that will delight both family and friends.
This Rasta Pasta recipe delivers a delightful combination of vibrant Caribbean flavors and creamy textures, making it a satisfying meal for any occasion. It's easy to prepare with simple ingredients, perfect for quick weeknight dinners or meal prep. Plus, it’s versatile enough to adapt with your favorite vegetables or proteins.
Key nutrients
- Fiber: from penne pasta, vegetables — Supports digestive health and helps promote fullness.
- Vitamin C: from bell peppers, tomatoes — Helps support immune function and antioxidant protection.
- Potassium: from tomatoes, carrots — Important for fluid balance and normal muscle function.
- Healthy fats: from olive oil — Can help absorb fat-soluble vitamins and support heart health.
- Phytonutrients: from colorful vegetables — Provide plant compounds that may benefit overall wellness.
Why it matters
- Vegetable-rich meals can help increase daily fiber and micronutrient intake.
- Plant-based recipes like this one are naturally cholesterol-free.
- Colorful produce offers a variety of antioxidants for general health.
Balance & portion
Aim for a balanced plate (vegetables, protein, smart carbs). Choose portions that fit your needs.
What to watch
- Sodium — Jerk sauce and added salt may contribute to higher sodium; taste before adding extra salt.
- Refined carbs — Regular pasta provides energy but choose whole grain for more fiber if desired.
Make it even better
- Use whole wheat or legume-based pasta to boost fiber and protein content.
- Add chickpeas or tofu for extra plant-based protein and satiety.
- Include leafy greens like spinach for more vitamins and minerals.
- Limit added salt; season with fresh herbs and citrus for flavor instead.
General nutrition information only; verify labels and consult a healthcare professional for personal advice.
References
- EatRight.org — Vegetarian Diets - Cited for benefits of plant-based meals and nutrients from vegetables.
- CDC — Nutrition - Used for general guidance on fiber, sodium, and healthy eating patterns.
Best fit
- Vegan: Contains only plant-based ingredients, with no animal products or byproducts.
- Vegetarian: Free from meat, poultry, and seafood; suitable for vegetarian diets.
- Low Cholesterol: No animal fats or cholesterol-containing ingredients included.
Use with caution / avoid
- Gluten: Contains wheat pasta; not suitable for gluten-free diets unless substituted.
- Sodium: Jerk sauce and added salt may increase sodium; limit if watching sodium intake.
- Refined Carbohydrates: Uses regular pasta; consider portion size for blood sugar management.
Helpful modifications
- Use gluten-free pasta to make this recipe suitable for gluten-free diets.
- Choose low-sodium jerk sauce and reduce added salt to lower sodium content.
- Swap penne for whole wheat or legume-based pasta to boost fiber and protein.
- Add grilled tofu, tempeh, or chickpeas for extra plant-based protein.
Pair with: A leafy green salad or steamed broccoli for added fiber and nutrients.
General nutrition information only; verify labels and consult a healthcare professional for personal advice.
No major allergens detected based on the listed ingredients. Always check labels for hidden allergens in sauces or blends.
Notes are based on the listed ingredients; always verify brand labels and local regulations. Swaps may require adjusting cook time and steps; the original recipe isn’t tailored to substitutions.
References
- FDA — Food Allergies - Lists the major food allergens required to be declared on U.S. food labels.
Clean
- Wash hands with soap and water before handling ingredients.
- Rinse all fresh vegetables under running water before chopping.
- Clean cutting boards and utensils after prepping produce.
Separate
- Use a separate cutting board for produce if prepping other foods.
- Keep raw vegetables apart from cooked pasta until ready to combine.
Cook
- Cook pasta according to package instructions until al dente.
- Sauté vegetables until hot and tender-crisp before mixing with pasta.
Chill
- Refrigerate leftovers within 2 hours of cooking to prevent spoilage.
- Store leftovers in a sealed container and consume within 3 days.
References
- CDC — Food Safety - General food safety guidelines and safe handling practices.
- FDA — Produce Safety - Safe handling of fresh fruits and vegetables.
- Rasta Pasta is known for its colorful bell peppers, reflecting the red, yellow, and green of Rastafarian culture.
- Jerk sauce adds a signature smoky heat and complex spice blend to this dish.
- Penne pasta holds the creamy, spicy sauce well, making each bite flavorful and satisfying.
- This recipe is naturally vegan and easily adaptable with a variety of vegetables.
Name & origins
Rasta Pasta blends Caribbean flavors with Italian pasta, inspired by Rastafarian food traditions and vibrant island produce.
Ingredient spotlight
- Jerk Sauce: Brings bold, spicy-sweet Caribbean flavor and a hint of smokiness.
- Bell Peppers: Add crunch, sweetness, and signature color to the dish.
- Penne Pasta: Its tube shape captures sauce and veggies for balanced bites.
Technique tidbit
Sautéing vegetables briefly over medium-high heat helps keep their colors bright and texture crisp-tender in this recipe.
Before you start
- Prepare all ingredients and chop vegetables for a smooth cooking process.
- Gather a deep skillet or Dutch oven for even cooking.
- Ensure pasta is drained well to avoid excess water in the dish.
During cooking
- Sauté vegetables until they are vibrant and fragrant for the best flavor.
- Look for a tender-crisp texture in the vegetables before adding pasta.
- Avoid overcooking pasta; it should be al dente as it will cook further.
- Cook in batches if necessary to prevent overcrowding the pan.
Make-ahead & storage
- Prep vegetables and sauce ahead; store separately in the fridge.
- Add a splash of water when reheating to refresh the sauce consistency.
Common mistakes
- Overcooking vegetables → Aim for vibrant colors and slight crunch.
- Using too much jerk sauce → Start small and adjust to taste gradually.
Serve with
- Warm, crusty bread or cassava flatbread to soak up the delicious sauce.
- A simple green salad dressed in lime juice for a refreshing contrast.
- Crispy fried plantains for a sweet and savory pairing.
Toppings & textures
- Fresh cilantro or parsley for a burst of color and flavor.
- Toasted pumpkin seeds for added crunch and nutrition.
Occasions
- This recipe is perfect for weeknight dinners or potlucks with friends.
Substitutions
- Pasta: Swap penne with gluten-free pasta, whole wheat pasta, or spiralized vegetables like zucchini noodles for a low-carb option.
- Jerk Sauce: Use a milder Caribbean seasoning blend or homemade jerk spice mix if you prefer less heat or cannot find pre-made jerk sauce.
- Olive Oil: Substitute with coconut oil or avocado oil for a different flavor profile and healthy fats.
- Seasoning Peppers: Replace with bell peppers or mild chili peppers if you want less spice.
- Vegetables: Use other colorful vegetables like zucchini, snap peas, or spinach to vary texture and nutrients.
- Dried Thyme: Fresh thyme or dried oregano can be used as alternatives for a slightly different herbal note.
- Green Onions: Swap with chives or fresh parsley for a fresh garnish if green onions are unavailable.
Variations
- Creamy Version: Stir in coconut milk, cashew cream, or plant-based cream at the end for extra richness and smooth texture.
- Protein Boost: Add grilled tofu, tempeh, chickpeas, or cooked jerk shrimp for added protein and heartiness.
- Spice Level: Adjust the amount of jerk sauce or add fresh Scotch bonnet peppers for more heat, or reduce it for a milder dish.
- Herb Twist: Incorporate fresh basil, cilantro, or mint to introduce new aromatic layers to the pasta.
- Nutty Crunch: Top with toasted pumpkin seeds, chopped cashews, or sliced almonds to add texture and nutrition.
- Sauce Variation: Mix in tomato paste or roasted red pepper purée to deepen the sauce flavor and color.
- Serving Style: Serve the pasta over cooked quinoa or brown rice for a grain bowl variation that adds fiber and nutrients.
Refrigerate
- Cool the pasta to room temperature, then store in an airtight container.
- Consume within 3 days for the best flavor and quality.
Freeze
- Freezing not recommended due to the creamy sauce that may separate.
Reheat
- Gently warm in a skillet over medium heat until steaming hot throughout.
- Add a splash of water or plant-based milk to loosen the sauce if needed.
Repurpose ideas
- Penne Pasta: Provides a sturdy base that holds the creamy sauce and vegetable chunks well.
- Jerk Sauce: Adds the signature Jamaican heat and rich, spicy flavor essential to this recipe.
- Olive Oil: Used for sautéing the vegetables and helps carry the flavors throughout the dish.
- Onion: Creates a fragrant and flavorful foundation for the sauce.
- Garlic: Enhances aroma and depth of flavor in this recipe.
- Seasoning Peppers: Contributes heat and vibrant color to the dish.
- Roma Tomatoes: Adds sweetness, moisture, and a fresh taste to the sauce.
- Carrot: Provides natural sweetness and a crunchy texture.
- Bell Peppers: Represents vibrant Rasta colors while adding sweetness and crunch.
- Green Onions: Adds freshness and a mild onion flavor to balance the spices.
- Dried Thyme: Introduces an earthy depth that complements the bold spices.
- Sea Salt: Essential for seasoning and enhancing all the other flavors in this recipe.
- Black Pepper: Adds warmth and subtle heat to round out the dish's flavor profile.
Is Rasta Pasta always vegan?
Not always, but this version is Ital-inspired and fully plant-based.
Can I make it ahead?
Yes, it reheats beautifully—just add a splash of water or coconut milk before reheating.
Is this kid-friendly?
Yes—just reduce the amount of jerk sauce to keep the heat mild.
Time & Serves
Ingredients
8 ounces Dried Penne Pasta
3 Tablespoons Jerk Sauce
1 Tablespoon Olive Oil
1 medium Yellow Onion, chopped
2 cloves Garlic, minced
3 Seasoning Peppers, minced
6 Medium Roma Tomatoes, chopped
1 small Carrot, julienne
3 Bell Peppers, julienne (Red, Yellow & Green (Rasta Colors)
3 Green Onions, sliced
Sea Salt & Black Pepper to taste
1/2 teaspoon Dried Thyme
Instructions
Cook the Penne Pasta in a pot of water according to the package directions. Pour the pasta into a strainer.
Add the remaining olive oil and place on medium-high heat using a large heavy bottom pan or large deep skillet.
Once the oil is hot, add the onion, garlic, seasoning peppers, and tomatoes, and sauté for 3 minutes.
Stir in the jerk sauce and sauté for 1 minute.
Add the carrot, bell peppers, dried thyme, and green onions, sauté for 5 minutes.
Stir and mix everything. You may add a little water to thin out the sauce if necessary.
Add the pasta; Mix to make sure everything is coated in sauce.
Season with sea salt and pepper to taste before removing from the heat.
Serve warm in bowls.
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