180g dried, thick spaghetti, preferably wholegrain
2 cloves garlic
1 medium carrot
1 small onion
½ cup tahini
½ cup low-fat milk (may substitute non-dairy milk)
½ to 1 tsp crushed red pepper flakes
120g frozen peas
¼ tsp freshly ground black pepper
15g piece Parmesan cheese
Sturdy salad greens, for serving
Bring a pot of water to a boil over medium-high heat. Add a generous pinch of salt and the pasta; cook according to the package directions. Drain.
Meanwhile, cut the garlic into very thin slices. Scrub the carrot well, then cut into matchsticks. Cut the onion in half, then into 1cm-wide half moons. Blend the juice of the lemon half, the tahini and milk in a blender, until smooth.
Grease a medium non-stick pan with cooking oil spray and place it over medium heat. Add the garlic and cook for 2 minutes, stirring, then add the onion and crushed red pepper flakes (to taste). Cook for about 5 minutes, until softened.
Pour in the purée, add the peas and stir to incorporate. Cook for about 8 minutes or until the peas have warmed through. Add the drained noodles, carrot matchsticks and black pepper. If the sauce seems too thick, add up to ¼ cup water. Toss to incorporate, then remove from the heat.
Taste for spiciness; add some or all the remaining crushed red pepper flakes.
Use a Microplane zester to grate the cheese over the pasta.
Divide between bowls and top each portion with a handful of salad greens.