My brain likes options, so when I can get two different meals with just a tweak or two, that’s great.

Typically I make a basic recipe for pasta topping, divide it in half, and (with just a little addition of coconut milk) have a delicious soup.

Basic ingredients

  • 8 ounces of pasta (gluten-free, if desired)
  • 8 ounces of frozen petite green peas
  • 1 large white onion chopped
  • 1 Tbsp McKay's mock chicken seasoning
  • 3 Tbsp raw or roasted sunflower seeds, unsalted
  • 1 Tbsp parsley flakes
  • ½ tsp basil flakes
  • 1 tsp minced garlic
  • 1 tsp olive oil or olive-oil spray
  • Salt and pepper to taste
  • 1 cup coconut milk


  1. Cook pasta according to directions, drain, and set aside.
  2. Spray a large frying pan with coconut oil and place over medium heat. Add onion and garlic and sauté until translucent.
  3. Add frozen peas and seasonings and cook over low heat until tender, stirring as needed to keep from sticking.
  4. Place 1 cup coconut milk and sunflower seeds in blender and add contents of frying pan. Blend until smooth.


For pasta topping:

  1. Divide contents of blender in half. Set one-half aside.
  2. Pour remaining contents over cooked pasta and serve.
  3. Can also serve with a salad, bread, or muffins, if desired.

For soup:

  1. Place other half of blender contents in a sauce pan.
  2. Add 1-2 cups of coconut milk depending on desired consistency.
  3. Note: If there were any pasta-topping leftovers, you could add those, as well.
  4. Heat through and serve in soup mugs.