Chapter 8. Classic Pastas
Artichoke and Spinach Pesto Pasta
Spinach, artichoke, and avocado combined with pesto is an impossibly delicious combination. Kermit would love this super-green dish!
Ingredients | Serves 4
1 cup basil
1 cup spinach leaves
3 cloves garlic
1/2 cup pine nuts or walnuts
1 tablespoon lemon juice
2 tablespoons nutritional yeast
1/2 teaspoon sea salt
1/4 teaspoon pepper
2 tablespoons olive oil
1 cup chopped artichoke hearts
2 tablespoons vegan margarine
1 tablespoon flour
3/4 cup soy milk
2 cups cooked pasta
1 avocado, diced (optional)
1. Process together the basil, spinach leaves, garlic, nuts, lemon juice, nutritional yeast, sea salt, and pepper until almost smooth. Add olive oil, then artichoke hearts, and process until artichokes are finely diced.
2. In a small saucepan, melt the vegan margarine and stir in the flour to form a paste. Add soy milk and heat until thickened.
3. Remove from heat and stir in basil and spinach pesto mixture.
4. Toss with prepared pasta and avocado.
Per Serving: Calories: 402 | Fat: 25g | Sodium: 612mg | Fiber: 5g | Protein: 11g
White Lasagna with Spinach
Feel free to dream of Italian opera houses or old Tuscany while savoring this chic cashew-butter lasagna by candlelight and listening to Pavarotti.
Ingredients | Serves 6
1/2 onion, diced
4 cloves garlic minced
2 tablespoons olive oil
1 10-ounce box frozen spinach, thawed and pressed to remove moisture
1/2 teaspoon salt
1 block firm tofu, crumbled
3/4 cup Tropical Cashew Nut Butter
2 cups soy milk
1 tablespoon miso
2 tablespoons soy sauce
2 tablespoons lemon juice
3 tablespoons nutritional yeast
2 teaspoons onion powder
1 12-ounce package lasagna noodles
Like the Mona Lisa
Although you might not be the next Michelangelo, lasagna, vegan or not, is a bit of an art form, with so many variants affecting the outcome: moisture, temperature, assembly, the thickness of the noodles. If you’re worried about presenting a crumbly lasagna, prepare it in advance, and allow to cool completely. Then, reheat just before slicing and serving.
1. Sauté onion and garlic in olive oil until soft, about 4–5 minutes, and add spinach and salt, stirring to combine well and cooking just until spinach is heated through. Add crumbled tofu and mix well. Allow to cool completely.
2. In a small saucepan over low heat, combine the cashew or almond butter, soy milk, miso, soy sauce, lemon juice, nutritional yeast, and onion powder until smooth and creamy.
3. Prepare lasagna noodles according to package instructions, if needed, and preheat oven to 350°F.
4. In a lightly greased lasagna pan, place a thin layer of cashew sauce and then a layer of noodles. Next add spinach and more sauce, then a layer of noodles, continuing until all ingredients are used up. The top layer should be spinach and then sauce.
5. Bake for 40 minutes, or until done. Allow to cool for at least 10 minutes before serving, to allow lasagna to set.
Per Serving : Calories: 680 | Fat: 37g | Sodium: 675mg | Fiber: 6g | Protein: 24g
Zucchini and Fresh Basil Pomodoro
Pick out the finest fresh zucchini and tomatoes for this one, as pomodoro is a simple pasta dish with little added flavor.
Ingredients | Serves 4
2 zucchini, sliced
4 cloves garlic, minced
2 tablespoons olive oil
4 large tomatoes, diced
1/3 cup chopped fresh basil
2 cups prepared angel hair or spaghetti pasta
Salt and pepper to taste
Vegan Parmesan cheese or nutritional yeast (optional)
1. Heat zucchini and garlic over low heat in olive oil for just a minute or 2 until zucchini is just lightly softened. Add tomatoes and cook for another 4–5 minutes.
2. Toss zucchini and tomatoes with basil and pasta and season with salt and pepper, to taste. Serve topped with a sprinkle of vegan Parmesan cheese or nutritional yeast.
Per Serving: Calories: 224 | Fat: 8g | Sodium: 20mg | Fiber: 5g | Protein: 7g
Easy Pad Thai Noodles
Volumes could be written about Thailand’s national dish. It’s sweet, sour, spicy, and salty all at once, and filled with as much texture and flavor as the streets of Bangkok themselves.
Ingredients | Serves 4
1 pound thin rice noodles
1/4 cup tahini
1/4 cup ketchup
1/4 cup soy sauce
2 tablespoons white, rice, or cider vinegar
3 tablespoons lime juice
2 tablespoons sugar
3/4 teaspoon crushed red pepper flakes or cayenne
1 block firm or extra-firm tofu, diced small
3 cloves garlic
1/4 cup vegetable or safflower oil
4 scallions, chopped
1/2 teaspoon salt
Optional toppings: bean sprouts, crushed toasted peanuts, extra scallions, sliced lime
Truly Thai
Pad Thai is supposed to be a bit greasy—which is why the noodles are fried in the oil. If you’re not worried about fat and have quick-cooking thin rice noodles, you can omit the presoaking in water and just toss the noodles in with the tofu and garlic and add extra oil. For an authentic pad Thai, however, you’ll need tamarind juice or pulp, which you can often find at Mexican as well as Asian grocers.
1. Cover the noodles in hot water and set aside to soak until soft, about 5 minutes.
2. Whisk together the tahini, ketchup, soy sauce, vinegar, lime juice, sugar, and red pepper flakes.
3. In a large skillet, fry the tofu and garlic in oil until tofu is lightly golden brown. Add drained noodles, stirring to combine well, and fry for 2–3 minutes.
4. Reduce heat to medium and add tahini and ketchup sauce mixture, stirring well to combine. Allow to cook for 3–4 minutes until well combined and heated through. Add scallions and salt and heat 1 more minute, stirring well.
5. Serve with extra chopped scallions, bean sprouts, and crushed peanuts and a lime wedge or two.
Per Serving: Calories: 718 | Fat: 25g | Sodium: 1,401mg | Fiber: 3g | Protein: 11g
Eggplant Puttanesca
Salty and garlicky puttanesca is a thick sauce traditionally served over pasta, but try it over a more wholesome grain, such as quinoa or even brown nice.
Ingredients | Serves 4
3 cloves garlic, minced
1 red bell pepper, chopped
1 eggplant, chopped
2 tablespoons olive oil
2 tablespoons capers, rinsed
1/3 cup sliced kalamata or black olives
1/2 teaspoon red pepper flakes
1 14-ounce can diced tomatoes
1 tablespoon balsamic vinegar
1/2 teaspoon parsley
1. In a large skillet or saucepan, sauté the garlic, bell pepper, and eggplant in olive oil for 4–5 minutes until eggplant is almost soft. Add capers, olives, and red pepper flakes, and stir to combine.
2. Reduce heat to low and add remaining ingredients. Cover and allow to simmer for 10–12 minutes until juice from tomatoes has reduced.
3. Serve over cooked pasta or rice.
Per Serving: Calories: 141 | Fat: 8g | Sodium: 378mg | Fiber: 7g | Protein: 3g
Classic Fettuccine Alfredo
Most vegan Alfredo recipes start with a roux of margarine and soy milk, but this one uses cashew cream instead for a sensually decadent white sauce. Go ahead and lick the spoons; nobody’s watching.
Ingredients | Serves 6
1/2 cup raw cashews
1 1/4 cups water
1 tablespoon miso
2 tablespoons lemon juice
2 tablespoons tahini
1/4 cup diced onion
1 teaspoon garlic
1/2 teaspoon salt
1/4 cup nutritional yeast
2 tablespoons olive or safflower oil
1 12-ounce package fettuccine, cooked
Alfredo Sauce Lasagna
Make a double batch and use this cheesy sauce to create a layered White Lasagna with Spinach. It’s also great in macaroni and cheese for kids, or as a dip for veggies.
1. Blend together the cashews and water until completely smooth and creamy, about 90 seconds.
2. Add remaining ingredients, except oil and pasta, and purée until smooth. Slowly add oil until thick and oil is emulsified.
3. Heat in a saucepan over low heat for 4–5 minutes, stirring frequently. Serve over cooked fettuccine noodles.
Per Serving: Calories: 357 | Fat: 13g | Sodium: 281mg | Fiber: 4g | Protein: 12g
Gnocchi with Walnut Parsley Sauce
A simple and savory pasta sauce that pairs perfectly with earthy potato gnocchi.
Ingredients | Serves 4
1 cup chopped walnuts
2 1/2 cups unsweetened soy milk
2 tablespoons vegan margarine
2 tablespoons all-purpose flour
3/4 teaspoon parsley
2 teaspoons nutritional yeast (optional)
1/2 teaspoon salt
1/4 teaspoon black pepper
Prepared Homemade Garlic and Herb Gnocchi
1. Heat walnuts and soy milk over low heat for 3–4 minutes, to soften the walnuts. Set aside.
2. In a small saucepan, heat vegan margarine over low heat until melted and whisk in flour, stirring continuously to prevent from burning.
3. Slowly stir in soy milk and walnuts, again stirring continuously. Heat until soy milk thickens into a sauce, about 4–5 minutes.
4. Remove from heat, stir in parsley, nutritional yeast, salt, and pepper, and pour over cooked gnocchi. Serve immediately.
Per Serving: Calories: 600 | Fat: 28g | Sodium: 889mg | Fiber: 6g | Protein: 6g
Homemade Garlic and Herb Gnocchi
Homemade gnocchi is well worth the effort if you have the time! Use a simple Walnut Parsley Sauce or minimal seasonings to make sure that the flavor from the gnocchi shines through.
Ingredients | Serves 4
2 large potatoes
3/4 teaspoon garlic powder
1/2 teaspoon dried basil
1/2 teaspoon dried parsley
3/4 teaspoon salt
1 1/2 cups all-purpose flour
Water for boiling
Top It with . . .
When making the effort to create fresh gnocchi (pronounced ny-OH-kee), you want to taste the fresh doughy flavors, not a complex overpowering topping, so carefully choose your sauce. Melt a bit of vegan margarine with the gnocchi, or perhaps a flavored oil, and sprinkle with fresh herbs, salt, and pepper. Try a combination of garlic and nutritional yeast, or olive oil with a few crumbled sage or rosemary leaves.
1. Bake potatoes until done, about 50 minutes at 400°F. Allow to cool, then peel skins.
2. Using a fork, mash potatoes with garlic powder, basil, parsley, and salt until potatoes are completely smooth, with no lumps.
3. On a floured work surface, place half of the flour, and the potatoes on top. Use your hands to work the flour into the potatoes to form a dough. Continue to add only as much flour as is needed to form a dough. Knead smooth.
4. Working in batches, roll out a rope of dough about 1 inch thick. Slice into 1-inch-long pieces, and gently roll against a fork to make grooves in the dough. This helps the sauce stick to the dough.
5. Cook gnocchi in boiling water for 2–3 minutes until they rise to the surface. Serve immediately.
Per Serving: Calories: 281 | Fat: 1g | Sodium: 443mg | Fiber: 3g | Protein: 7g
Balsamic Dijon Orzo
Defying logic, this simple dish flavored with balsamic and Dijon is somehow exponentially greater than the sum of its parts. Add a dash of sugar or agave if you find the tangy Dijon overpowering.
Ingredients | Serves 4
3 tablespoons balsamic vinegar
1 1/2 tablespoons Dijon mustard
1 1/2 tablespoons olive oil
1 teaspoon basil
1 teaspoon parsley
1/2 teaspoon oregano
1 1/2 cups orzo, cooked
2 medium tomatoes, chopped
1/2 cup sliced black olives
1 15-ounce can great northern or cannellini beans, drained
1/2 teaspoon salt
1/4 teaspoon pepper
1. In a small bowl or container, whisk together the vinegar, mustard, olive oil, basil, parsley, and oregano until well mixed.
2. Over low heat, combine the orzo with the balsamic dressing and add tomatoes, olives, and beans. Cook for 3–4 minutes, stirring to combine.
3. Season with salt and pepper.
Per Serving: Calories: 356 | Fat: 8g | Sodium: 505mg | Fiber: 8g | Protein: 14g
Lazy and Hungry Garlic Pasta
It’s not fancy, but that’s the beauty of this recipe, which is, aptly, for those times when you’re too hungry to cook and just want to fill your stomach.
Ingredients | Serves 6
2 cloves garlic, minced
2 tablespoons olive oil
3 cups pasta, cooked
2 tablespoons nutritional yeast
1/2 teaspoon parsley
Dash red pepper flakes (optional)
Salt and pepper to taste
1. Heat the garlic in olive oil for just a minute or 2 until almost browned.
2. Toss garlic and olive oil with remaining ingredients. Adjust seasonings to taste.
Per Serving: Calories: 157 | Fat: 5g | Sodium: 1mg | Fiber: 2g | Protein: 5g
Really hungry? Really lazy?
Garlic powder, nutritional yeast, and salt is a delicious seasoning combination, and will give you a bit of a B 12 perk-up. Use it over toast, veggies, popcorn, bagels, baked potatoes, and, of course, cooked pasta if you’re feeling, well, lazy and hungry!
California Picnic Pasta Salad
Lightly flavored with plenty of texture, this is a colorful salad that makes a meal on its own.
Ingredients | Serves 6
3 cups corkscrew or bow-tie pasta, cooked
2 large tomatoes, diced
1/2 cup jarred banana peppers, sliced thin
1/2 red onion, diced
1/2 cup sliced black olives
2 tablespoons olive oil
1 tablespoon lemon juice
2 teaspoons Dijon mustard
1 tablespoon red wine vinegar
1/2 teaspoon basil
1/2 teaspoon oregano
Salt and pepper to taste
2 avocados, diced
1. Combine the pasta, tomatoes, peppers, onion, and olives in a large bowl.
2. In a separate small bowl, whisk together the remaining ingredients, except avocado, until well mixed.
3. Chill for at least 1 hour.
4. Add diced avocado and toss gently. Serve immediately.
Per Serving: Calories: 299 | Fat: 17g | Sodium: 324mg | Fiber: 7g | Protein: 6g
Basic Vegetable Marinara
No Parmesan is needed to top off this chunky vegetable marinara. Toss in a handful of TVP or browned store-bought mock meat crumbles for a “meaty” sauce.
Ingredients | Serves 4
4 cloves garlic, minced
1 carrot, sliced thin
2 ribs celery, chopped
2 tablespoons olive oil
1 28-ounce can diced or stewed tomatoes
1 6-ounce can tomato paste
1 teaspoon oregano
1 teaspoon parsley
2 tablespoons chopped fresh basil
2 bay leaves
1/2 cup corn (optional)
1/2 cup sliced black olives
1 tablespoon balsamic vinegar
1/2 teaspoon crushed red pepper flakes
1/2 teaspoon salt
In a Pinch
Don’t have time to make marinara from scratch? Take 5 minutes to heat a store-bought variety on the stove and add in frozen veggies, Italian seasonings, and a bit of wine or balsamic vinegar for a fresh taste.
1. Heat garlic, carrot, and celery in olive oil over medium heat, stirring frequently, for 4–5 minutes.
2. Reduce heat to medium low, then add diced tomatoes, tomato paste, oregano, parsley, basil, and bay leaves, stirring well to combine.
3. Cover and heat for at least 30 minutes, stirring frequently.
4. Add corn, olives, balsamic vinegar, red pepper, and salt, and simmer for another 5 minutes, uncovered.
5. Remove bay leaves before serving, and adjust seasonings to taste.
Per Serving: Calories: 209 | Fat: 11g | Sodium: 864mg | Fiber: 7g | Protein: 6g
Artichoke and Olive Puttanesca
Use fresh basil and parsley if you have it on hand, but otherwise, dried is fine.
Ingredients | Serves 6
3 cloves garlic, minced
2 tablespoons olive oil
1 14-ounce can diced or crushed tomatoes
1/4 cup sliced black olives
1/4 cup sliced green olives
1 cup chopped artichoke hearts
2 tablespoons capers
1/2 teaspoon red pepper flakes
1/2 teaspoon basil
3/4 teaspoon parsley
1/4 teaspoon salt
1 12-ounce package pasta, cooked
1. Heat garlic in olive oil for 2–3 minutes. Reduce heat and add remaining ingredients, except pasta.
2. Cook over low heat, uncovered, for 10–12 minutes until most of the liquid from tomatoes is absorbed.
3. Toss with cooked pasta.
Per Serving: Calories: 297 | Fat: 7g | Sodium: 539mg | Fiber: 5g | Protein: 9g
Creamy Sun-Dried Tomato Pasta
Silken tofu makes a creamy low-fat sauce base. If using dried tomatoes, rather than oil-packed, be sure to rehydrate them well first.
Ingredients | Serves 6
1 block silken tofu, drained
1/4 cup soy milk
2 tablespoons red wine vinegar
1/2 teaspoon garlic powder
1/2 teaspoon salt
1 1/4 cups sun-dried tomatoes, rehydrated
1 teaspoon parsley
1 12-ounce package pasta, cooked
2 tablespoons chopped fresh basil
Two in One
For another elegant twist on this dish, prepare this recipe with 1 1/4 cups chopped roasted red peppers instead of sun-dried tomatoes, or try a combination of the two.
1. Blend together the tofu, soy milk, vinegar, garlic powder, and salt in a blender or food processor until smooth and creamy. Add tomatoes and parsley and pulse until tomatoes are finely diced.
2. Transfer sauce to a small pot and heat over medium-low heat just until hot.
3. Pour sauce over pasta and sprinkle with fresh chopped basil.
Per Serving: Calories: 274 | Fat: 3g | Sodium: 441mg | Fiber: 3g | Protein: 12g
Pumpkin Cream Pasta Sauce
A simple recipe, but with such an unusual mix of flavors and ingredients, it’s bound to impress. This sauce would also go well with Homemade Garlic and Herb Gnocchi or over stuffed Tofu “Ricotta” Manicotti.
Ingredients | Serves 4
1 onion, chopped
2 cloves garlic, minced
2 tablespoons vegan margarine
1 15-ounce can puréed pumpkin
1 1/2 cups soy cream
1/4 cup nutritional yeast
1/2 teaspoon parsley
Salt and pepper, to taste
1. Heat onion and garlic in margarine until soft, about 3–4 minutes.
2. Reduce heat to medium low and add pumpkin and soy cream. Bring to a low simmer and cook for about 10 minutes, stirring frequently, until creamy.
3. Stir in nutritional yeast and parsley and season generously with salt and pepper, heating for just another minute or 2.
4. Serve over cooked pasta.
Per Serving: Calories: 199 | Fat: 12g | Sodium: 144mg | Fiber: 5g | Protein: 3g
Easy Creamy Pasta and Peas
Great for the kids, but use artichoke hearts or broccoli to make it for adults, or any frozen mixed veggies you like.
Ingredients | Serves 6
1 1/2 cups soy milk
1 teaspoon garlic powder
2 tablespoons vegan margarine
1 tablespoon flour
1 1/2 cups green peas
1/3 cup nutritional yeast
1 12-ounce package pasta, cooked
Salt and pepper, to taste
Basic Vegan White Sauce
Seeing a pattern? Melted vegan margarine, along with soy milk, is the base for many vegan cream sauces, roux, and cheese sauces. Flour is the simplest thickener, but cornstarch or arrowroot also work. Nutritional yeast is added for a cheesy flavor, and garlic powder, onion powder, and salt enhance the general flavor. Use an unsweetened soy milk for a more savory taste.
1. In a medium pot, whisk together the soy milk, garlic powder, and margarine over low heat. Add flour and stir well to combine, heating just until thickened.
2. Add peas and nutritional yeast until heated and well mixed, then pour over pasta.
3. Season generously with salt and pepper, to taste.
Per Serving: Calories: 312 | Fat: 6g | Sodium: 124mg | Fiber: 4g | Protein: 13g
Lemon, Basil, and Artichoke Pasta
The earthy rosemary, basil, and lemon flavor would compliment gnocchi well, otherwise, use a grooved pasta, such as corkscrews, to catch the sauce.
Ingredients | Serves 6
12 ounces pasta, cooked
1 6-ounce jar artichoke hearts, drained and chopped
2 large tomatoes, chopped
1/2 cup fresh basil, chopped fine
1/2 cup sliced black olives
2 tablespoons olive oil
1 tablespoon lemon juice
1/2 teaspoon rosemary
2 tablespoons nutritional yeast
Salt and pepper, to taste
Over low heat, combine the cooked pasta with the remaining ingredients, combining well and heating just until well mixed and heated through, about 3–4 minutes.
Per Serving: Calories: 286 | Fat: 7g | Sodium: 196mg | Fiber: 4g | Protein: 9g
Five-Minute Vegan Pasta Salad
Once you’ve got the pasta cooked and cooled, this takes just 5 minutes to assemble, as it’s made with store-bought dressing. A balsamic vinaigrette or tomato dressing would also work well.
Ingredients | Serves 4
4 cups pasta, cooked
3/4 cup vegan Italian salad dressing
3 scallions, chopped
1/2 cup sliced black olives
1 tomato, chopped
1 avocado, diced (optional)
Salt and pepper to taste
Toss together all ingredients. Allow to chill for at least 1 1/2 hours before serving, if time allows, to allow flavors to combine.
Per Serving: Calories: 378 | Fat: 16g | Sodium: 877mg | Fiber: 4g | Protein: 9g
Instant Add-Ons
Open up a jar and instantly add color, flavor, and texture to a basic pasta salad. What’s in your cupboard? Try capers, roasted red peppers, canned veggies, jarred pimentos or sun-dried tomatoes, or even mandarin oranges or sliced beets. Snip in any leftover fresh herbs you have on hand.
Sweet and Spicy Peanut Noodles
Like the call of the siren, these noodles entice you with their sweet pineapple flavor, then scorch your tongue with fiery chilies. Very sneaky, indeed.
Ingredients | Serves 4
1 12-ounce package Asian-style noodles
1/3 cup peanut butter
2 tablespoons soy sauce
2/3 cup pineapple juice
2 cloves garlic, minced
1 teaspoon fresh ginger, grated
1/2 teaspoon salt
1 tablespoon olive oil
1 teaspoon sesame oil
2–3 small chilies, minced
3/4 cup diced pineapple
1. Prepare noodles according to package instructions and set aside.
2. In a small saucepan, stir together the peanut butter, soy sauce, pineapple juice, garlic, ginger, and salt over low heat, just until well combined.
3. Place the olive oil and sesame oil in a large skillet and fry minced chilies and pineapple for 2–3 minutes, stirring frequently, until pineapple is lightly browned. Add noodles and fry for another minute, stirring well.
4. Reduce heat to low and add peanut butter sauce mixture, stirring to combine well. Heat for 1 more minute until well combined.
Per Serving: Calories: 329 | Fat: 16g | Sodium: 977mg | Fiber: 2g | Protein: 10g
Orzo with White Wine and Mushrooms
Try using two different varieties of mushrooms for some extra color and depth of flavor.
Ingredients | Serves 4
1 cup sliced mushrooms
1 yellow onion, chopped
3 cloves garlic, minced
2 tablespoons olive oil
1 1/2 cups vegetable broth
1/2 cup white wine
1 1/2 cups orzo
2 tablespoons vegan margarine
2 tablespoons nutritional yeast or vegan Parmesan (optional)
2 tablespoons chopped fresh basil or parsley
Salt and pepper, to taste
What Is Orzo?
Despite it’s abundant use at gourmet eateries, there’s really nothing fancy about orzo: its just a funny sounding word for “small rice-shaped pasta.” In other words, it’s just pasta. Because of its small size, it can be used more like couscous and rice than other pastas, and it works well with lighter and thinner sauces and in pilaf-like salads.
1. Heat mushrooms, onions, and garlic in olive oil until just soft, about 3–4 minutes.
2. Reduce heat and add vegetable broth, white wine, and orzo. Cover and simmer for 8–10 minutes until orzo is cooked and liquid is absorbed.
3. While still hot, stir in margarine, nutritional yeast, and fresh basil or parsley, and season generously with salt and pepper, to taste.
Per Serving: Calories: 302 | Fat: 13g | Sodium: 439mg | Fiber: 2g | Protein: 6g
Basic Tofu Lasagna
Seasoned tofu takes the place of ricotta cheese, and really does look and taste like the real thing. Fresh parsley adds flavor, and with store-bought sauce, it’s quick to get in the oven.
Ingredients | Serves 6
1 block firm tofu
1 12-ounce block silken tofu
1/4 cup nutritional yeast
1 tablespoon lemon juice
1 tablespoon soy sauce
1 teaspoon garlic powder
2 teaspoons basil
3 tablespoons chopped fresh parsley
1 teaspoon salt
4 cups spaghetti sauce
1 16-ounce package lasagna noodles, cooked
1. Preheat oven to 350°F.
2. In a large bowl, mash together the firm tofu, silken tofu, nutritional yeast, lemon juice, soy sauce, garlic powder, basil, parsley, and salt until combined and crumbly like ricotta cheese.
3. To assemble the lasagna, spread about 2/3 cup spaghetti sauce on the bottom of a lasagna pan, then add a layer of noodles.
4. Spread about 1/2 the tofu mixture on top of the noodles, followed by another layer of sauce. Place a second layer of noodles on top, followed by the remaining tofu and more sauce. Finish it off with a third layer of noodles and the rest of the sauce.
5. Cover and bake for 25 minutes.
Per Serving: Calories: 510 | Fat: 10g | Sodium: 1,256mg | Fiber: 8g | Protein: 21g
Stove Top Cheater’s Mac ’n’ Cheese
Yes, it’s cheating just a little to make vegan macaroni and cheese starting with store-bought “cheese,” but who cares? The secret to getting this recipe super-creamy and cheesy is using cream cheese as well as vegan Cheddar. It’s not particularly healthy, but at least it’s still cholesterol-free!
Ingredients | Serves 6
1 12-ounce package macaroni
1 cup soy milk
2 tablespoons vegan margarine
1/2 teaspoon onion powder
1 teaspoon garlic powder
1/2 cup vegan cream cheese
1/2 cup vegan Cheddar cheese
1/3 cup nutritional yeast
1/2 teaspoon salt
Black pepper, to taste
Just Because It’s Vegan . . .
Doesn’t mean it’s healthy! If health is your main concern for going vegan, you may do well to avoid recipes such as this one. Vegan cream cheese usually contains hydrogenated oils, which are admittedly nearly as bad for your system as red meat. Nonhydrogenated vegan cream cheese is available, but unfortunately, it just doesn’t taste as good!
1. Prepare macaroni according to package instructions. Drain well and return to pot.
2. Over low heat, stir in soy milk and vegan margarine until melted.
3. Add remaining ingredients, stirring to combine over low heat until cheese is melted and ingredients are well mixed.
Per Serving: Calories: 411 | Fat: 13g | Sodium: 549mg | Fiber: 3g | Protein: 13g
Lemon Thyme Orzo with Asparagus
The combination of lemon and thyme is understated and rustic; it smells and tastes good enough to bathe in. If asparagus isn’t in season, use green peas or lightly steamed broccoli.
Ingredients | Serves 4
1 1/2 cups orzo
1 bunch asparagus, chopped
2 tablespoons olive oil
Zest from 1 lemon
2 tablespoons lemon juice
1/2 teaspoon salt
1/4 teaspoon pepper
2 teaspoons chopped fresh thyme
1. Cook orzo according to package instructions.
2. In a large skillet, heat asparagus in olive oil until just tender. Do not overcook.
3. Reduce heat to low and add orzo and remaining ingredients, stirring to combine well. Cook for just a minute or 2, until heated through, and adjust seasonings to taste.
Per Serving: Calories: 218 | Fat: 7g | Sodium: 294mg | Fiber: 2g | Protein: 6g
Peanut Butter Noodles for Kids
Drown your noodles in this mildly flavored peanut butter sauce recipe for kids. What kid doesn’t love peanut butter?
Ingredients | Serves 4
1 pound Asian-style noodles (or use regular pasta)
1/3 cup peanut butter
1/3 cup water
3 tablespoons soy sauce
2 tablespoons lime juice
2 tablespoons rice vinegar
1 tablespoon sesame oil
1/2 teaspoon ginger powder
1 teaspoon sugar
1/2 teaspoon crushed red pepper flakes (optional)
1. Prepare noodles or pasta according to package instruction and set aside.
2. Whisk together remaining ingredients over low heat just until combined, about 3 minutes. Toss with noodles.
Per Serving: Calories: 584 | Fat: 16g | Sodium: 782mg | Fiber: 5g | Protein: 21g
Perfect Peanut Sauce
Experiment with the portions to get a ratio that works for you. Add fresh diced chilies for a perked-up version for adults, or, for a satay-style sauce, add a couple tablespoons of coconut milk. Use the sauce alone to dress steamed veggies or fried tofu—or to disguise anything the kids are reluctant to eat.
Asian Sesame Tahini Noodles
A creamy and nutty Chinese-inspired noodle dish. If you don’t have Asian-style noodles on hand, spaghetti will do.
Ingredients | Serves 4
1 pound Asian noodles
1/2 cup tahini
1/3 cup water
2 tablespoons soy sauce
1 clove garlic
2 teaspoons fresh ginger, minced
2 tablespoons rice vinegar
2 teaspoons sesame oil
1 red bell pepper, sliced thin
3 scallions, chopped
3/4 cup snow peas, chopped
1/4 teaspoon crushed red pepper flakes
1. Cook noodles according to package instructions; drain well.
2. Whisk or blend together the tahini, water, soy sauce, garlic, ginger, and rice vinegar.
3. In a large skillet, heat the sesame oil, bell pepper, scallions, and snow peas for 2–3 minutes. Add tahini sauce and noodles, stirring well to combine.
4. Cook over low heat just until heated, about 2–3 minutes.
5. Garnish with crushed red pepper flakes to taste.
Per Serving: Calories: 602 | Fat: 19g | Sodium: 1377mg | Fiber: 4g | Protein: 23g
Spaghetti with Italian “Meatballs”
These little TVP nuggets are so chewy and addicting, you just might want to make a double batch. If you can’t find beef-flavored bouillon, just use what you’ve got. Don’t be tempted to add extra water to the TVP, as it needs to be a little dry for this recipe.
Ingredients | Serves 6
2/3 cup hot water
1/2 vegetarian beef-flavored bouillon cube (optional)
2/3 cup TVP
Egg replacer for 2 eggs
1/2 onion, minced
2 tablespoons ketchup or barbecue sauce
1/2 teaspoon garlic powder
1 teaspoon basil
1 teaspoon parsley
1/2 teaspoon sage
1/2 teaspoon salt
1/2 cup bread crumbs
2/3–3/4 cup flour
Oil for pan-frying
3 cups prepared spaghetti sauce
1 12-ounce package spaghetti noodles, cooked
TVP Veggie Burgers
This recipe makes excellently chewy veggie burger patties. Cut down on the basil, sage, and parsley, and add some “beefier” seasonings: paprika, chili powder, seasoning salt, or pepper. Shape into patties, instead of balls, and pan fry in oil on both sides. Delish!
1. Dissolve bouillon cube in hot water, and pour over TVP to reconstitute. Allow to sit for 6–7 minutes. Gently press to remove any excess moisture.
2. In a large bowl, combine the TVP, egg replacer, onion, ketchup or barbecue sauce, and seasonings until well mixed.
3. Add bread crumbs and combine well, then add flour, a few tablespoons at a time, mixing well to combine until mixture is sticky and thick. You may need a little more or less than 2/3 cup.
4. Using lightly floured hands, shape into balls 1 1/2–2 inches thick.
5. Pan fry “meatballs” in a bit of oil over medium heat, rolling them around in the pan to maintain the shape, until golden brown on all sides.
6. Reduce heat to medium low and add spaghetti sauce, heating thoroughly. Serve over cooked spaghetti noodles.
Per Serving: Calories: 495 | Fat: 9g | Sodium: 850mg | Fiber: 8g | Protein: 18g
Baked Macaroni and Cheese
Vegan chefs all take pride in seeing who can create the best dairy-free macaroni and cheese ever. Join in the friendly rivalry with this recipe. Don’t tell anyone that the silken tofu is the secret ingredient for super creaminess.
Ingredients | Serves 6
1 12-ounce package macaroni
1 block silken tofu
1 cup soy milk
2 tablespoons tahini
2 tablespoons lemon juice
1 tablespoon miso
1 teaspoon garlic powder
1 teaspoon onion powder
1/4 cup nutritional yeast
2 tablespoons vegan margarine
1 cup bread crumbs
1/3 teaspoon nutmeg (optional)
1/2 teaspoon salt
1/2 teaspoon pepper
1. Prepare macaroni according to package instructions. Drain well and place in a large casserole or baking dish.
2. In a blender or food processor, purée together the tofu, soy milk, tahini, lemon juice, miso, garlic and onion powders, and nutritional yeast until smooth and creamy, scraping the sides to blend well.
3. Heat oven to 350°F.
4. Combine tofu mixture with macaroni in the casserole dish.
5. In a small skillet, melt the vegan margarine and add bread crumbs, stirring to coat. Spread bread crumbs on top of macaroni and sprinkle with nutmeg, salt, and pepper.
6. Bake for 20–25 minutes, or until slightly crispy.
Per Serving: Calories: 409 | Fat: 16g | Sodium: 486mg | Fiber: 4g | Protein: 16g