Pasta is where my family turns if there’s no time to make dinner. I’ve even added in a sauce recipe that you can freeze and use any time.
There are veggie-centric pestos with avocado and cauliflower), one-pot lo mein and vodka sauce pastas. Mexi-Mac and Potpie Pasta will get dinner on the table quickly and keep the pickiest of eaters interested.
• gluten-free soy-free • oil-free option*
Everyone needs a pasta sauce recipe that can be made without a lot of hassle. The rich flavor comes from the mushrooms and a little balsamic vinegar. Use as is on cooked pasta or in the Almost Effortless Lasagna recipe here.
1 to 2 tablespoons (15-30 ml) olive oil (*or sauté in water)
4 cups chopped mushrooms (1 [8 oz/226 g] package)
½ cup (74.5 g) chopped red bell pepper
1 (28 oz [794 g]) can crushed tomatoes (or 3 cups [482 g] fresh)
2 teaspoons (10 ml) balsamic vinegar
1 teaspoon basil
1 teaspoon oregano
½ teaspoon salt, to taste
⅛ teaspoon black pepper
Heat the oil in a soup pot over medium heat. Add the mushrooms and bell pepper and sauté for about 5 minutes.
Add the rest of the ingredients and simmer, covered, for 20 to 30 minutes. Before serving or freezing, you can add any extras you’d enjoy, such as additional herbs, more balsamic vinegar or red wine.
Per 1 cup (237 ml) serving with oil: Calories 93.7, protein 4.5 g, total fat 3.4 g, carbohydrates 14.9 g, sodium 212.6 mg, fiber 4.0 g
TIP: This freezes well. You can use half for one meal the day you make it and save the rest for another day.
• gluten-free • soy-free • no added oil
Don’t let the specialty basil intimidate you. If you don’t have lemon basil, you can use regular basil and add lemon zest, extra lemon juice or another lemony herb like lemon verbena or lemon balm. This rich, creamy pasta sauce comes together in minutes and has a bright lemon and herb flavor.
1 medium ripe avocado
½ cup (12 g) fresh lemon basil (or substitute regular basil)
1 (2- to 4-inch [5- to 10-cm]) sprig fresh thyme
1 tablespoon (3 g) fresh oregano leaves
1 tablespoon (15 ml) lemon juice
½ teaspoon salt, to taste
Pepper, to taste
¼ cup (59 ml) water plus more if needed
½ lb (227 g) cooked whole-wheat angel-hair pasta
Scoop out the avocado. Put the avocado flesh, lemon basil, leaves from the thyme and oregano, lemon juice, salt and water in a blender and blend well until the herbs are puréed.
If the purée is still too thick, add 2 more tablespoons (30 ml) of water and blend again. Toss with the cooked whole-wheat angel-hair pasta.
Per serving: Calories 94.4, protein 2.1 g, total fat 8.7 g, carbohydrates 5.5 g, sodium 0.2 mg, fiber 5.5 g
TIP: This pesto comes together in minutes, so put your pasta in the boiling water while you make it. The pesto will be ready to toss with your piping hot, perfectly cooked pasta. You’ll be out of the kitchen before the pesto has time to get too hot!
• gluten-free option* • soy-free • no oil added
This alfredo-like sauce has no added oil and gets an upgrade with fresh basil. The creamy sauce is veggie-based, and there are lots of extra veggies thrown in. Don’t be surprised that the sauce becomes light green when you add the basil.
3½ cups (350 g) fresh cauliflower florets or 1 (12 oz [340 g]) bag frozen florets
1½ cups (355 ml) water
2 vegetable bouillon cubes
3 cups (672 g) dry whole-wheat rotini pasta (*use gluten-free pasta)
2½ cups (320 g) chopped assorted veggies, such as small broccoli florets, carrots, zucchini, Italian flat green beans (or 1 [12 oz/340 g] bag frozen Italian veggie mix)
½ cup (120 g) unsweetened nondairy milk
1 tablespoon (5 g) nutritional yeast
½ cup (12 g) fresh basil leaves
Salt and pepper, to taste
Add the cauliflower, water and bouillon cubes to a pot and bring to a simmer over medium-high heat. Cook until the cauliflower is tender, about 10 minutes.
While waiting for the cauliflower, start heating water for the pasta in a large pot. When the water boils, add the pasta and turn down the heat to medium. Cook your pasta according to package directions, but throw in the veggies about 5 minutes before the pasta is done. Drain.
Carefully add the cauliflower and broth to a blender with the milk, nutritional yeast and basil. Blend until puréed. Then add salt and pepper to taste.
Add the sauce, pasta and veggies back into the large pot and heat over medium-low heat for about 2 to 3 minutes, or until piping hot.
Per serving with broccoli: Calories 219.8, protein 10.6 g, total fat 2.1 g, carbohydrates 40.2 g, sodium 655.6 mg, fiber 8.5 g
• gluten-free option* • soy-free • no added oil
This has all the ease you expect from a one-pot meal. You cook the pasta right in the creamy tomato sauce, which has the barest hint of vodka and mushrooms, carrots and eggplant.
2½ cups (8 oz [227 g]) rotini pasta (*use gluten-free pasta)
¾ cup (52.5 g) mushrooms, chopped small
¾ cup (82.5 g) shredded carrots
½ cup (41 g) minced eggplant
2 cups (18 oz [510 g]) vegan marinara sauce or Mushroom Red Pepper Pasta Sauce
2 cups (474 ml) plain nondairy milk, unsweetened
1 tablespoon (15 ml) vodka (optional)
2 teaspoons (10 ml) tomato paste
2 teaspoons (3.3 g) nutritional yeast
1 teaspoon basil ½ teaspoon oregano
¼ teaspoon pepper flakes
⅛ teaspoon onion powder
Salt, to taste
Add everything but the salt to a deep skillet and push the pasta underneath the liquid. Bring to a boil, then turn the heat down to medium-low and simmer until the pasta is al dente, about 10 minutes.
Stir every few minutes so everything doesn’t stick to the bottom of the pan. Cook for about 9 minutes or until the pasta is tender. The timing will vary depending on the shape and kind of pasta you use. Taste and add salt if needed.
Per serving: Calories 263.0, protein 7.3 g, total fat 6.8 g, carbohydrates 43.4 g, sodium 696.4 mg, fiber 8.5 g
• gluten-free option* • soy-free option** • no oil added
This is the one-pot dish to make when you’re craving Chinese takeout. Noodles with a spicy Asian sauce, veggies and your choice of extras make for an easy dinner after a hard day.
1 (13.5 oz [374 g]) box whole-wheat spaghetti (*use gluten-free pasta)
2½ cups (592 ml) water
1½ cups (355 ml) vegetable broth (can be vegan chickenless broth)
¼ cup + 1 tablespoon (77 ml) soy sauce (**use coconut aminos)
2 cloves garlic, minced
1 tablespoon (15 ml) rice wine vinegar
1 tablespoon (6 g) grated fresh ginger
1 cup (92 g) julienne bell peppers
1 cup (70 g) diced mushrooms
1 cup (166 g) vegan meatless crumbles, crumbled tempeh or broccoli
1 (8 oz [227 g]) can of diced water chestnuts
Scallions, for serving
Sriracha, for serving
Add everything but the scallions and sriracha to a deep skillet and push the pasta underneath the liquid. Bring to a boil, then turn the heat down to medium-low and simmer until the pasta is al dente, about 10 minutes. You can add a few tablespoons of water if needed during cooking. Serve with scallions and some sriracha.
Per serving less scallions: Calories 354.8, protein 18.8 g, total fat 2.8 g, carbohydrates 63.5 g, sodium 1126.0 mg, fiber 8.2 g
• gluten-free option* • soy-free • oil-free option**
I love the creamy flavor of a veggie potpie, but I don’t always have the time or energy to make one. This pasta comes to the rescue with a quick-to-make white-bean-based creamy sauce studded with veggies.
3 cups (315 g) whole-wheat pasta shells (*use gluten-free and cook per box directions)
1 (15.5 oz [340 g]) can cannellini beans or 1½ cups (300 g) homemade
2 cups (474 ml) unsweetened nondairy milk
¼ cup (20 g) nutritional yeast
1 teaspoon marjoram
1 teaspoon thyme
½ teaspoon sage
¼ teaspoon rosemary
½ teaspoon salt
¼ teaspoon black pepper
1 to 2 tablespoons (15-30 ml) olive oil (**or sauté in water)
¼ cup (40 g) minced onions
½ cup (35 g) chopped mushrooms
2 cloves garlic, minced
1 (1 lb [454 g]) package frozen veggies (carrots, peas, corn, lima beans or edamame) or about 3½ cups (400 g) fresh
1 (12 oz [340 g]) package frozen broccoli florets or about 3 cups (465 g) fresh
Cook the pasta according to package directions until just al dente, drain and set aside.
While the pasta is cooking, make the sauce by combining the beans, milk, nutritional yeast, marjoram, thyme, sage, rosemary, salt and pepper in a blender and blend until smooth, then set aside.
Heat the oil in a large sauté pan–one that’s big enough to hold the veggies and pasta–over medium heat. Add the onion and sauté for about 5 minutes or until translucent. Then stir in the mushrooms and garlic and cook until the mushrooms cook down, about 10 minutes.
Add the mixed veggies and cook about 10 minutes. Then add the sauce and broccoli. Cook until the broccoli and carrots are tender and can be pierced with a fork.
Stir in the pasta and heat for another minute or two, until the pasta is hot.
Per serving with oil and peas: Calories 282.7, protein 14.1 g, total fat 4.3 g, carbohydrates 48.1 g, sodium 211.7 mg, fiber 11.3 g
TIP: If you want a richer, creamier sauce, add up to ½ cup (55 g) cashews to the blender ingredients. Chop them if they are large and they will soften faster, even though you have not soaked them first. Cashew pieces are much less expensive than whole nuts!
• gluten-free option* • soy-free • oil-free option**
Warm, gooey pasta dishes that pack a flavor punch are a great way to end a hard day. This one is comfort in a bowl. It uses the Carrot Cashew Chez from here, but you can use a premade vegan nacho cheese or even a vegan cheese such as Daiya in its place.
1 tablespoon (15 ml) olive oil (**or sauté in water)
½ cup (80 g) chopped onion
2 cloves garlic, minced
2 cups (298 g) chopped bell pepper
1 can (15 oz [425 g]) black beans rinsed and drained or 1½ cups (258 g) homemade
1 cup (154 g) corn kernels
½ cup (120 g) vegan enchilada sauce
1 cup (165 g) vegan grounds, Cauliflower Mexi Mince or store-bought crumbles
1 cup (240 g) Carrot Cashew Chez, vegan cheese or premade vegan nacho cheese sauce
¼ cup (60 ml) unsweetened nondairy milk
¼ teaspoon salt, or to taste
½ (13.25 oz [375 g]) box macaroni pasta (*use gluten-free), cooked per directions on box
Heat the oil in a large pot over medium-high heat. Once hot, add the onions and sauté until translucent. Add the garlic and bell peppers and sauté for about 5 more minutes until the peppers soften.
Turn down the heat to medium and add all the other ingredients to the pot and mix well. Cook until heated through.
Per serving with oil: Calories 494.7, protein 19.6 g, total fat 13.7 g, carbohydrates 79.1 g, sodium 86.4 mg, fiber 11.5 g
• gluten-free option* • soy-free option** • oil-free option***
Sometimes you need some zing in your Chinese food. The curry powder is the key to this Singapore Mai Fun. Otherwise it would just be plain old mai fun, which refers to the super-skinny rice noodles. They cook al dente, giving a great texture to this slightly spicy curried rice noodle dish.
1 (8 oz [227 g]) box mai fun noodles (very thin brown rice noodles if possible)
⅔ cup (157 ml) water
⅓ cup (79 ml) soy sauce (*use gluten-free or **use coconut aminos)
1 tablespoon (15 g) rice wine vinegar
1 tablespoon (6 g) grated ginger
3 cloves garlic, minced
2 teaspoons (10 ml) sesame oil (***leave out or substitute tahini)
2 tablespoons (59 ml) cooking oil
1 medium onion, julienned
2 medium bell peppers, julienned
2 cups (220 g) shredded carrot or broccoli slaw
2 cups (140 g) shredded cabbage (red or green)
1 tablespoon (6 g) curry powder (hot or mild)
Soak the noodles in enough warm water to cover them. You’ll need to soak them for 6 to 8 minutes, until they soften but are a little al dente.
In a small bowl, combine the water, soy sauce, rice wine vinegar, ginger, garlic and sesame oil. This is the sauce mixture.
Heat the oil in a large sauté pan or wok over medium-high heat. Once it’s hot, add the onions and cook for 2 minutes until they start to soften. Add the bell peppers, carrots and cabbage and sauté about 5 minutes more.
If you aren’t sure how hot your curry powder is, start with ½ tablespoon (3 g), then taste and decide whether you want the rest. Sprinkle the curry powder over the veggies, mix well and adjust if necessary. Now add the sauce mixture and the soaked noodles.
The hard part is getting the veggies mixed in well with the noodles. I use tongs for that part. After it’s all mixed well, serve.
Per serving with oil: Calories 361.5, protein 3.4 g, total fat 10.1 g, carbohydrates 65.4 g, sodium 1495.1 mg, fiber 5.1 g
• gluten-free option* • soy-free option** • oil-free option***
When it’s too hot even to consider turning on the stove, this dish is a lifesaver. Tossed with cooked chilled noodles or cucumber, this creamy sauce has hints of ginger, sesame and red curry paste.
¾ cup (177 ml) water, divided
½ cup (129 g) smooth peanut butter
2 tablespoons (30 ml) soy sauce (*use gluten-free or ***coconut aminos)
1 tablespoon (15 ml) rice wine vinegar
2 teaspoons (10 ml) sesame oil (***leave out or substitute tahini)
2 teaspoons (10 ml) red curry paste
¾ teaspoon ground ginger
4 servings cooked whole-wheat angel-hair pasta, (**cooked rice noodles or **cucumber “pasta”) for serving
Whisk all the sauce ingredients together in a mixing bowl except for ¼ cup (60 ml) of the water. If the sauce is thicker than you like, add a few tablespoons of water (up to ¼ cup [60 ml]) until it’s thin enough to coat the pasta evenly.
Toss with the cooked noodles and serve room temperature or chilled.
Per serving with oil: Calories 852.0, protein 11.6 g, total fat 67.0 g, carbohydrates 55.0 g, sodium 861.6 mg, fiber 4.0 g
TIP: You can make cucumber noodles without any of those fancy spiral cutters. Just use your peeler to slice super-thin pieces from top to bottom of a peeled cucumber until you reach the seeds. I use one large cucumber per person.
• gluten-free option* • soy-free • oil-free option**
If you have the right ingredients on hand, you can whip up a lasagna in minutes. I don’t cook my noodles ahead of time; I just let them cook right in the pan with everything else. You can use any veggie from frozen spinach to fresh vegetables from your farmers’ market.
3 cups (710 ml) pasta sauce, Mushroom Red Pepper Pasta Sauce recipe or your favorite store-bought sauce
½ (1 pound [454 g]) box of whole-wheat or regular lasagna (*use gluten-free)
3 cups (600 g) vegan ricotta, or Cauliflower Ricotta or Almond Ricotta
1 (12 oz [340 g]) bag frozen cut leaf spinach (or about 2 pounds [907 g] fresh, sautéed and drained)
½ cup (118 ml) unsweetened nondairy milk
¼ cup (20 g) nutritional yeast
Preheat oven to 350°F (177°C) and prepare two loaf pans by oiling or **lining with parchment paper. I like to use two loaf pans so I can serve one lasagna now and freeze the second for later, but you can cook both at once or use a rectangular baking pan.
The directions below are per loaf pan–repeat for each one.
LAYER THE INGREDIENTS EVENLY IN THE PREPARED LOAF PAN, IN THIS ORDER:
• ½ cup (118 ml) sauce
• uncooked lasagna noodles
• ½ cup (75 g) vegan ricotta of choice
• uncooked lasagna noodles
• ½ cup (118 ml) sauce
• ½ of the spinach
• uncooked lasagna noodles
• ½ cup (75 g) vegan ricotta of choice
• uncooked lasagna noodles
• mix the last ½ cup (118 ml) sauce with ¼ cup (59 ml) unsweetened nondairy milk and 2 tablespoons (10 g) nutritional yeast
Cover with foil and bake for 40 to 55 minutes, until the noodles are cooked through. You can test by seeing if a fork will go easily into the noodles.
If you do freeze one, allow it to thaw in the refrigerator overnight before baking as above.
Per serving: Calories 260.8, protein 13.2 g, total fat 3.6 g, carbohydrates 54.1 g, sodium 109.8 mg, fiber 11.1 g
TIP: Add some crumbled tempeh, vegan meatless crumbles or white beans to the spinach layer to make it heartier.
