Green Tomatoes Chickpea Avocado Edamame Rice Salad

Mix Avocado, Fresh Green Tomatoes, Chickpeas, and Edamame Beans for a Creamy Vegan Spread or Salad Bowl

Use up fresh green tomatoes in this creamy avocado, edamame, chickpea, whole-foods plant-based green goddess recipe.

Put it on rice, quinoa, or other grains with some greens, like a bed of spinach.  No-oil needed, it’s fat-free but full of natural omega fats to keep your body glowing.

Also try smashing this green spread on toast or as a filling in a lettuce wrap.

Hard to go wrong, and very easy to go right, with avocado and edamame, some frozen peas, and optionally green tomatoes.

Create yourself a super vegan creamy mixture and delight.

FODMAP rating – medium low amount of FODMAPS.  Monash recommends eating less than 1/4 cup of chickpeas, and less than 1/4 cup of thawed peas in a sitting.  If you proportion more grains and spinach and less of the filling, IBS sufferers should be able to enjoy this recipe.

Nutrition Facts
Chickpea Avocado Edamame Rice Salad
Amount Per Serving (1 / 6th of recipe including rice and red pepper)
Calories 530 Calories from Fat 99
% Daily Value*
Total Fat 11g 17%
Saturated Fat 1g 5%
Sodium 510mg 21%
Potassium 1119mg 32%
Total Carbohydrates 89g 30%
Dietary Fiber 16g 64%
Sugars 10g
Protein 20g 40%
Vitamin A 73.7%
Vitamin C 101.5%
Calcium 13.2%
Iron 34.5%
* Percent Daily Values are based on a 2000 calorie diet.

 

chickpea avocado edamame rice bowl
Print

Chickpea Avocado Edamame Rice Salad

Course: dinner, lunch
Cuisine: Vegan, Western
Prep Time: 15 minutes
Cook Time: 30 minutes
Total Time: 30 minutes
Servings: 6 servings
Calories: 530 kcal
Author: Jeanette Whitten

This has a green goddess appeal when you use green tomatoes fresh from your garden or local farmer's market.  Fresh and green, with creamy avocado, edamame, the tomatoes add a light citrus.

Red tomatoes also work, or omit the tomatoes.

On toast, on rice, in a lettuce wrap how else can we use this delicious filling, spread and smash?

Ingredients

  • 2 cups brown rice or a brown rice, quinoa blend
  • 1.5 cups edamame beans, frozen
  • 1 avocado
  • 540 ml chickpeas canned, drained and rinsed
  • 1.5 cups green tomatoes diced, optional
  • 1 tsp salt
  • 3 tbsp dijon mustard or more to taste
  • 1 cup peas frozen
  • 2 tbsp green onions as garnish, discard the white parts of the onions to make this recipe low FODMAP
  • hot sauce to taste
  • 4 cups spinach
  • 2 red peppers

Instructions

Cook Grains

  1. Cook grains, I used a rice quinoa mix.  Set aside to cool.

Prepare Edamame, Avocado, Chickpea Mix

  1. Microwave edamame in a microwave steamer to cook, as per package directions.  Usually 5 minutes. 

  2. Add avocado, drained chickpeas, green tomatoes, salt, and dijon mustard to a medium/large bowl.  Taste and adjust amount of mustard to your preference.

    vegan green tomato avocado chickpea salad
  3. Add edamame to the bowl.   Mine were in their shells still, so I microwaved them in their steamer bag and then shelled them into the bowl.

    Chickpeas, avocado, edamame smash
  4. Mash with potato masher until desired consistency.

    Edamame, Avocado, Chickpea Filling
  5. Stir in frozen peas, still frozen, they will cool it down and then you don't need to refrigerate.

Recipe Notes

To Assemble Salad:

Line a bowl or plate with fresh baby spinach or romaine lettuce.

Add rice/grains, and then the edamame, avocado, chickpea mix.  

Top with sliced red peppers, use scissors to cut green onions on top.

Add hot sauce.

Nutrition Facts
Chickpea Avocado Edamame Rice Salad
Amount Per Serving (1 / 6th of recipe including rice and red pepper)
Calories 530 Calories from Fat 99
% Daily Value*
Total Fat 11g 17%
Saturated Fat 1g 5%
Sodium 510mg 21%
Potassium 1119mg 32%
Total Carbohydrates 89g 30%
Dietary Fiber 16g 64%
Sugars 10g
Protein 20g 40%
Vitamin A 73.7%
Vitamin C 101.5%
Calcium 13.2%
Iron 34.5%
* Percent Daily Values are based on a 2000 calorie diet.
 
FOLLOW and SUBSCRIBE to VeganEnvy.com on Pinterest, Twitter, Instagram, YouTube, and Facebook!

Get FREE healthy vegan information and recipes!

FOLLOW HERE!

 

Healthy Vegan is Trending!

Please, help others, and our planet – share this content on social media!

Brussels Sprouts, Quinoa and Lentil Pilaf – Orange Cranberry Apple Sauce

Easy Vegan Quinoa and Lentil Pilaf with Brussels Sprouts and Orange Apple Cranberry Thyme Sauce

This whole-foods plant-based, fat-free, no-oil healthy brussels sprouts with lentils and quinoa recipe is crazy easy.

The quinoa and lentil pilaf in one pot is a delicious staple that can serve as a vegan starch and protein base for many of your meals.

Here, I’ve added my orange thyme dressing, but other vegetables and sauces will work well too.

Jump to Recipe

 

Lentils and Quinoa in Only 20 Minutes

Cook dry sprouted lentils and dry quinoa together, in the same pot, they take the same amount of time – and in 15 – 20 minutes you’ll have a pilaf of lentils and quinoa that is fluffy and ready for a vegetable and a sauce.

You can dress the quinoa and lentils up in so many ways.

Boil, Steam or Microwave Brussel Sprouts

Cook a huge batch of brussels sprouts for this, they go perfectly.

Add Orange Thyme Cranberry Tahini Dressing

The lentils and quinoa are going to be pretty boring on their own, but look through the sauces/dressings on this site and pick one and it becomes a different dish each time.

I recommend my Sweet Zing Orange Thyme Dressing.

You can click on the “sauce” tag in the sidebar to view a list of sauces.  Or use the search feature on the site and search for “sauce” or “dressing”.

Mmmm, just looking at these pictures again now, I remember how good this was!

The sauce has a lot of tasty ingredients – orange juice, diced apple, sesame paste (tahini), green onions, chia seeds, dried cranberries… it’s great.  Very quick, easy and simple to make too.

My kids liked the pilaf and brussels sprouts without the sauce, instead of the dressing, one added lemon juice, the other  loads of cranberry sauce from a can.

When I eat beans and rice, or lentils with quinoa I feel like I am living harmoniously with our planet, and usually surprised at how great they taste, and how satisfied I feel after.

I hope at least someone else can relate to what I am talking about.

Bringing peace through plants…  🙂

 

Brussels sprouts quinoa lentils with orange vegan sauce
Print

Brussels Sprouts, Quinoa, and Lentil Pilaf

Course: Main Course
Cuisine: Western
Prep Time: 5 minutes
Cook Time: 15 minutes
Total Time: 20 minutes
Servings: 8 servings
Calories: 243 kcal
Author: Jeanette Whitten

Cook sprouted lentils and quinoa in the same pot in 15 minutes, add brussels sprouts, a sweet tangy orange, apple, cranberry sauce and it's a beautiful meal.

My husband and I aim to eat at least 1/2 - 1 cup of beans/legumes a day each and between 1/4 cup and 1/2 cup for each of our kids.  This recipe will produce more lentils than quinoa so that your meal can be bean strong.  

Beans are an excellent carb - because they contain both carbs and protein and so many important nutrients.  Feel confident eating beans - they are going to make you so strong and give you energy!

Ingredients

  • 5 cups water
  • 1 1/2 cups dried lentils sprouted lentils because they cook fastest, read the packages, select the fast cooking lentils.
  • 1 cup quinoa dried
  • 8 cups brussels sprouts
  • Orange Thyme Dressing recipe prepared, consider doubling the recipe to have enough for leftovers. One recipe makes 4 servings.

Instructions

  1. Heat water in a medium sized pot, on high.

  2. Add quinoa and sprouted lentils, stir.  Usually the water doesn't need to be boiling, check your instructions.  Follow package directions about rinsing, some brands require rinsing to remove bitterness or dirt or pesticides.  I often forget, hoping a reminder here helps you remember.  

    Here are the brands I used - both were available at Costco, other brands will work, check that the cooking time on the lentils is similar to the quinoa - about 15 minutes.  It seems that sprouted lentils usually cook faster than non-sprouted lentils.  

    My sprouted lentils say simmer for 8 minutes then let sit for 4 minutes.  My quinoa says simmer for 15 minutes.  I like lentils soft rather than chewy so I am happy to cook the lentils a little longer.

    Image of Quinoa and Sprouted Lentils in Packages truRoots
  3. Once boiling, stir, reduce heat to low, cover and simmer for 15 minutes or according to package directions.  If your lentils are going to take longer, then start them first and add the quinoa when there is 15 minutes cooking time left.

    How to Cook Lentils With Quinoa
  4. Meanwhile, steam brussels sprouts in a steamer pot on the stove (makes them so juicy and tender, mmmm my favourite way) or in a microwave steamer like this large Epicure silicone steamer.    You could also boil them in water, which is what I did this time.  Any of these methods takes about 15 minutes.

  5. Now prepare the sauce - the fat-free no-oil Orange Thyme Dressing for example.  It's going to take you 10 minutes.

    Tahini green onions and craisins in a vegan fat-free sauce.
  6. Once the pilaf is done, stir it to combine, it should be fluffy with no moisture.  If there is water left, keep it on low for 5 minutes at a time until it is dried out, and reduce the water amount in the future.  The lentils spread around the edge with the quinoa in the centre during cooking.

    Cooked Quinoa and Lentils in One Pot
  7. The pilaf should look like this once done.

    Image of cooked Quinoa lentil pilaf vegan recipe
  8. Serve the pilaf, with brussels sprouts and a generous portion of sauce.

    Brussels sprouts quinoa lentils with orange vegan sauce

Recipe Notes

Enjoy!!

Sometimes my pilaf takes longer to cook - closer to 25 minutes, even though the bags said 15. I probably use a slightly different temperature, or measuring cups.  I just keep cooking it until it is dry, and it always comes out fine.

Nutrition Facts
Brussels Sprouts, Quinoa, and Lentil Pilaf
Amount Per Serving (1 / 8th of recipe)
Calories 243 Calories from Fat 9
% Daily Value*
Total Fat 1g 2%
Sodium 33mg 1%
Potassium 805mg 23%
Total Carbohydrates 43g 14%
Dietary Fiber 15g 60%
Sugars 2g
Protein 15g 30%
Vitamin A 13.6%
Vitamin C 92.6%
Calcium 7.2%
Iron 27.3%
* Percent Daily Values are based on a 2000 calorie diet.

What's Special About VeganEnvy Recipes?  

VeganEnvy recipes are easy, low-fat, whole-foods, plant-based and nutrition rich.  Real food my family eats, and techniques we use to cook.

I choose ingredients that are proven to prevent and reverse disease, based on scientific studies, such as those reviewed on nutritionfacts.org and findings published by whole-foods plant-based (WFPB) experts featured in the Forks Over Knives (FOK) and What the Health documentaries FOK trailer.

Eating VeganEnvy recipes will make you lose weight, look better, feel better and live longer.  PLUS spend your money to cruelty free food systems, cut your environmental impact, and likely increase your compassion for, and awareness of, lives other than your own.

 
FOLLOW and SUBSCRIBE to VeganEnvy.com on Pinterest, Twitter, Instagram, YouTube, and Facebook!

Get FREE healthy vegan information and recipes!

FOLLOW HERE!

More Healthy Vegan Recipes

 

Cool as a Cucumber Vegan Tzatziki – Fat-Free

Use Tofu and apple cider vinegar as a YOGURT SUBSTITUTE to make a dairy-free, no-oil, fat-free, healthy vegan dill and cucumber Greek Tzatziki dip that is refreshing and delicious.

Brussels Sprouts, Quinoa and Lentil Pilaf – Orange Cranberry Apple Sauce

Easy Vegan Quinoa and Lentil Pilaf with Brussels Sprouts and Orange Apple...

FAST No-Rise Healthy Whole Wheat Pizza Dough (oil-free vegan)

Make FAST, FAT-FREE, WHOLE WHEAT FLOUR, HEALTHY, NO-RISE, VEGAN PIZZA DOUGH, in your food processor. Perfect, crispy and soft. Roll out, place toppings, and bake in 10 minutes. Fat-free, healthy, moist, no-oil, THE BEST. KIDS LOVE THIS CRUST!

Meatless Marinara Sauce With Protein

Healthy Vegan Italian Tomato Pasta Sauce with Whole-Foods Plant-Based Protein and No-Oil. Modernize your marinara by using lentils and chickpeas in a no-oil meatless version that replaces traditional spaghetti sauce.

BEST SLOW COOKER CHILI for a CROWD

This SMOKY VEGAN CHILI recipe LOOKS LIKE IT HAS MEAT, but tastes even better. TAKE THIS TO A PARTY, it is so good, with the best chili spices recipe.

Garam Masala Baked Acorn Squash – Stuffed With Cranberry Rice

Deliciously complex, tasty, healthy baked, stuffed acorn squash. Cranberry rice and spinach stuffing, Garam Masala East Indian dessert peppery spice. UNIQUE!

Wonderful White Bean and Walnut Sauce with Linguine and Asparagus

If you would like to have a DAIRY-FREE VEGAN WHITE SAUCE for your PASTA, or maybe you are trying to LOSE WEIGHT – here is a WHITE BEAN PESTO SAUCE, it’s a HEALTHY WHOLE-FOOD PLANT-BASED, CREAMY, FAT-FREE recipe.

Lazy Vegan Frittata with Spinach, Tofu, Potatoes, and Chickpeas

HEALTHY VEGAN COMFORT FOOD. Vegan Lazy Frittata – Potatoes, Chickpeas, Tofu, Spinach, Peas, Mushrooms – combined in a OIL-FREE creamy mess that is satisfying, NUTRITIOUS, and delicious. FAST vegan meal – dinner recipe is 30 minutes to make.

Healthy Aqua Faba Vegan Chocolate Birthday Cake: Fat-Free, Whole Wheat

PLANT-BASED WHOLE-FOODS! Tall, light and fluffy, awesome and delicious, oil-free, CHOCOLATE layer cake, with a vegan frosting filling. Uses whole-wheat flour and zucchini, low-fat, dairy-free, perfect for birthdays, KIDS LOVE THIS CAKE, tasty and moist. wfpb

Chocolate Banana Green Smoothie

DELICIOUS, vegan, HEALTHY, sugar-free, DAIRY-FREE, smoothie recipe with COCOA POWDER, banana, dates, spinach, pineapple and soy milk or almond milk or other non-dairy milk. Cocoa powder is full of antioxidants and is iron rich.

Easy Vegan Chocolate Bean Brownies (Oil Free with Dates)

Easy, moist, fudgy, VEGAN, whole-foods, gluten-free, BEAN brownies. Use white beans, cocoa powder, blended oats, dates, and fruit, in a food-processor, for perfect, chocolate, healthy, rich, brownies everyone will love. FAT-FREE, HIGH FIBER, HEALTHY, DAIRY-FREE, EGG-FREE, AWESOME!

Whole Weekend Waffles

It’s EASY to make VEGAN WAFFLES from a box mix. Follow these simple steps to healthy whole grain dairy-free and egg-free waffles.

Cranberry Apple Coleslaw

Apples, carrots, celery, cranberries, and cabbage are beautiful to look at and are a wonderful combination as well. Making coleslaw in the food processor is so fast and easy.

Butternut Squash Apple Galette – Whole-Foods Plant-Based

Whole-foods plant-based Butternut Squash Galette with no-oil. Whole-wheat pastry made with almond flour. Delicious creamy tofu filling with sage, fennel, and apple.

Cream of Cauliflower and Potato Soup (with Tofu)

EASY, DAIRY-FREE CREAM OF CAULIFLOWER soup WITH SILKEN TOFU AND POTATOES. Make in 45 MIN. Healthy vegan dinner, without oil. Whole foods, plant based, so nutritious!

*Sweet* Sweet Potato Fries – wfpb no-oil

People think you need to coat OVEN FRIES in oil, but THEY DON’T KNOW… try this recipe and you will learn better.  Moist heat escapes and ACTIVATES the seasonings, your fries will be CRISPY, oil-free and full of HEALTHY LOW CALORIE FLAVOUR.

Super Summer-Time Pasta Salad

Fast HEALTHY best vegan fat-free PASTA SALAD with BLACK BEANS, corn, green onions, tomatoes, frozen peas and BLACK OLIVES. Low calorie, high vitamin C, HIGH IRON, so GOOD FOR YOU! Families and KIDS love to eat this whole-foods plant-based (wfpb) quick meal.

Vegan Lasagna – Tofu & Spinach, Whole Foods Plant Based

Healthy simple vegan whole-foods plant-based lasagna that kids and families love, with no-oil, it uses tofu and spinach as a quick and easy ricotta cheese substitute.

Gorgeous Vegan Gravy

This smooth, brown, fast, fat-free lentil based vegan gravy reminds us of Thanksgiving dinners, stuffing, and good times at family gatherings. A traditional brown gravy colour, with savoury flavour. Ready in 10 minutes, in the microwave.

Lovely Lentil and Brown Rice Soup

Vegan lentil and brown rice soup with tomatoes, basil, oregano, onion, garlic, thyme, and zucchini. So easy to make, and clean up, a one pot meal. Aromatic and delicious blend of complex flavours in a hearty and satisfying comforting soup.

Zesty Caesar Salad With Croutons – No Oil

HEALTHY FAT-FREE EASY VEGAN CAESAR SALAD with croutons. The ZESTY garlic, and BRIGHT lemon FLAVOURS SHINE in this RECIPE, that is what makes Caesar dressing taste awesome.  GARLIC AND LEMON!

Epicure Healthy Tofu Pad Thai (Whole Foods Vegan)

Dinner in 20 minutes. A fast oil free, whole foods vegan Pad Thai recipe with tofu, noodles, and a homemade sriracha sauce, using Epicure Spice mixes. Easy healthy plant-based fat free meal.

Green Bean Casserole

Turn a classic Thanksgiving green beans side dish, into a delicious low-fat dairy-free whole-foods vegan dish, with lentil gravy, crispy homemade croutons and perfectly cooked green beans.

Irresistible Peanut Butter Cookies

PERFECT LITTLE CROWD PLEASERS, vegan and gluten free oat cookies, but packed with BIG PEANUT BUTTER FLAVOUR! Healthy, no-oil, fat-free, whole-foods plant-based easy fast coconut sugar.

Satisfying Split-Pea Soup

With PERFECT SEASONINGS, potatoes, barley, and carrots it’s a SO GOOD, fat-free VEGAN SPLIT-PEA SOUP. Better than what you ate as a child! Full of IRON AND VITAMIN A, HEALTHY WHOLE-FOOD PLANT-BASED recipe, LOSE WEIGHT, feel and LOOK FANTASTIC.

Green Vegetable Medley Pasta Soup (Dad’s Soup)

Our family’s FAVOURITE VEGAN green vegetable medley DINNER SOUP with PASTA, a wonderful meal soup – combination of green peppers, zucchini, SPINACH, corn and black beans, with basil and oregano, in a hearty, whole foods, no oil, vegetarian dinner soup. Fat free.

Tahini Roasted Broccoli – Whole-Foods Plant-Based

Toss broccoli in a vegan and gluten-free mixture of tahini, lemon juice, minced garlic, soy sauce, and pepper, then bake for 10 minutes.  
It’s crispy and creamy at the same time.  

Easy Crustless Tofu Quiche (Whole Foods Vegan)

REAL VEGANS EAT QUICHE! EASY eggless, dairy-free, baked, vegan brunch, breakfast or dinner casserole. Firm tofu as a vegan egg substitute, best healthy no crust, oil-free, egg-free, whole foods quiche, smells and looks and tastes wonderful.

Creamy Tofu Pasta Sauce with Garlic, Zucchini & Tomato

FAST, CREAMY, DAIRY-FREE tofu pasta sauce recipe, with soft silken tofu as a milk substitute to make a high protein, nut free, low fat and tasty zucchini, tomato penne pasta sauce.

Indian Palak Paneer (Spinach, Tofu and Eggplant) Side Dish

15 min easy AWESOME healthy Indian SPINACH side dish recipe using FROZEN OR FRESH, fast FAT-FREE vegan dinner idea, DAIRY-FREE, tofu paneer substitute/replacement, cook eggplant, tasty onion, fresh tomato, garlic, ginger, SPICES. Serve meal with rice or potatoes.

Green Tomatoes Chickpea Avocado Edamame Rice Salad

Mix Avocado, Fresh Green Tomatoes, Chickpeas, and Edamame Beans for a Creamy Vegan Spread, or Rice Quinoa Salad Bowl. Whole-foods plant-based green goddess recipe. No-oil needed, it’s fat-free but full of natural omega fats to keep your body glowing.

Ginger Pear Fruit Crisp – Whole-Foods Plant-Based

Pears make a delicious healthy vegan fruit crumble when baked with oats, almond flour and ground cashews. Try this TASTY whole-foods plant-based kid friendly fat-free no-oil recipe with a ginger lemon twist!

Fiery Vegan Mayo Sauce, No Oil

DELICIOUS VEGANSAUCE. SPICY CHIPOTLE OIL-FREE VEGAN MAYO! Spicy, smoky, dairy-free, eggless, egg-free, chipotle, HEALTHY, fat-free vegan mayo recipe.

Healthy No-Oil Vegan Mayonnaise – Salad Dressing and Dip Substitute

Egg-free Oil-free Vegan Mayo Make dressings and creamy dips This is my go-to...

Vegan Parmesan Cheese

Fast and easy delicious vegan parmesan cheese replacement uses nuts, garlic, and nutritional yeast. It is the best dairy-free, and lactose-free cheese sprinkle substitute I have found.

Sweet Zing Orange Thyme Dressing

Healthy OIL-FREE vegan dressing with a SWEET ZING from green onions, apples, and dried cranberries. AWESOME on quinoa and lentils pilaff, and is delicious on BRUSSELS SPROUTS.

Creamy Coleslaw Vinaigrette Salad Dressing

This dairy-free no-oil healthy dressing will make your vegan coleslaw shine!  With dates, tofu, rice vinegar, lemon and pecans it is also going to keep you from getting hungry.

Vegan Asparagus Black Bean and Roasted Sweet Potato Salad – No Oil, 30 Minute Dinner

Ready in 30 minutes, this colourful, healthy, vegan dinner salad has roasted sweet potatoes, regular potatoes, asparagus, black beans and a tangy lemon, dijon, green onion, dill dressing. It is a complete meal and will leave you and your loved ones feeling satisfied and full of energy to be your healthy best.

Bok Choy Silken Tofu Noodle Soup (Source of Calcium!)

Bok choy, tofu, carrots, spaghettini noodles, and ginger combined, make an easy, quick, simple, and healthy hearty vegan soup recipe for dinner.

Italian Cornmeal Zucchini Polenta – 20 minutes

Mmmmmm, a bag of cornmeal, a zucchini, oregano, rosemary, and salt and pepper turn into a filling, stick to your ribs, healthy vegan comfort food, tasty polenta plant-based, no-oil, side-dish, so fast, quick, and easy, and tastes wonderful. Best fast vegan dinner side-dish idea!

Fiery Maple Sweet Potato Bowl, No Oil

COLORFUL sweet potatoes, MAPLE CHIPOTLE chickpeas or tofu, EARTHY mushrooms, VIBRANT greens, CREAMY avocado and a FIERY sauce makes for a SPICY and HEALTHFUL VEGAN MEAL BOWL IDEA!

Anti-Inflammation Smoothie – Ginger and Turmeric

Ginger and turmeric have demonstrated significant impacts on reducing pain and inflammation in multiple studies, try them in a vegan green smoothie!

Learn About the VeganEnvy Diet

 

Great Tofu Recipe Ideas For Dinner

Looking for fast, simple, easy, and the best tofu recipe ideas for dinner? Here is a list of healthy, family friendly tofu recipes with soft, silken, medium, firm and extra firm tofu options that taste delicious, and are great healthy, no oil, vegan meals.
Eating these tofu recipes will make you and your loved ones lose weight and fight disease – guaranteed.

Eating Whole Foods Plant-Based Vegan With IBS

Fix, cure, and treat IBS with a whole-foods plant-based vegan diet, what to do if you still have IBS and you are vegan, or a vegan diet makes IBS worse, eat a low-FODMAP vegan diet to successfully treat IBS.

How to Judge the Healthiness of Grain Products

Trying to decide what kind of bread is healthiest to buy?  What granola bar, cookie, snack food, or what pancake mix is best? Use these 2 tips to increase your resistance to diseases like cancer. Learn what to look for on the nutrition label.

Mission Statement for VeganEnvy

I created VeganEnvy to be a fun, relevant, engaging, social and helpful place for you to belong.

How to Eat Vegan for Energy and Weight Loss – For Adults and Kids

RECOMMENDED PRINCIPLES of the VeganEnvy DIET AND LIFESTYLE – how to eat whole foods plant based healthy vegan without oil TO LOSE WEIGHT, stay skinny, have great skin, and be FULL OF ENERGY, and how to move to STOP BACK PAIN and keep your ENTIRE body feeling great.

What You Need to Know About Seaweed and Iodine for Vegan Nutrition

Iodine – how much do you need and how should you get it? Everyone needs iodine, but it’s especially important for vegans. Find out how much iodine you need daily to prevent goiter/goitre and the best sources in foods.

Why No Oil on a Whole Foods Plant-Based Diet?

We haven’t used oil in our kitchen since 2013 and I recommend you don’t either, starting now. This post outlines the reasons.

What Is Tofu? | All About Tofu, Nutrition, Benefits, Protein, Types, Ingredients, Health

ALL YOUR TOFU QUESTIONS ANSWERED – learn about tofu taste, nutrition, what tofu is made of, protein content, fiber, benefits, controversy, GMO, soybeans, calories, fat, and is tofu healthy. Plus how to choose, buy, press, and prepare soft, silken, and firm tofu.

How to Stir, Use, and Store Natural Peanut Butter – and Why It is SO MUCH BETTER

Natural Peanut Butter What is natural peanut butter?  It is peanut butter that has a simple list of ingredients that...

What my IBS Symptoms Were Like – Before I Went Vegan

As an omnivore, my IBS symptoms included alternating diarrhea and constipation, acid indigestion, doctor’s tests, depression, stomach and intestinal pain, fatigue and weight loss.

Eating Nuts Daily Did Not Cause Weight Gain – It Caused Weight Loss!

Did you know that adding nuts didn't make people gain weight? In over 20 clinical trials about nuts and weight, they...

That Meat is Not Giving You Muscle

Getting protein from animal products isn't as satisfying as you think Many people struggle to quit eating meat because...

 

Healthy Vegan is Trending!

Please, help others, and our planet – share this content on social media!

Meatless Marinara Sauce With Protein

Vegan Italian Tomato Pasta Sauce with Whole-Foods Plant-Based Protein and No-Oil

Cover your Spaghetti and other favourite pastas with my family’s best healthy vegan fat-free marinara sauce.  Lentils and chickpeas make it thick, and full of iron, fibre and phytonutrients.  Add some spinach (fresh or frozen) to get a darker color, and more nutrition.

Oregano, basil, garlic and onion, are a beautiful Italian combination that has lasted centuries.  Modernize your greasy sauces of the past with this oil-free, meatless version of a marinara sauce, and fill your belly with fibre and taste at the same time.

Jump to Recipe

School is out here, and I just fed this sauce as leftovers for lunch to my daughters and their friend.  The friend made a point of complementing me about how tasty the sauce is.  Thanks for the feedback kid!  Now I share it with the internet…

This is a great whole-foods plant-based wfpb recipe for kids!

Please enjoy!

 
FOLLOW and SUBSCRIBE to VeganEnvy.com on Pinterest, Twitter, Instagram, YouTube, and Facebook!

Get FREE healthy vegan information and recipes!

FOLLOW HERE!

 

Vegan Healthy Marinara Sauce on Spaghetti
Print

Meatless Marinara With Protein - No-Oil, Vegan, Tomato Sauce and Pasta

Course: Main Course, Pasta
Cuisine: Italian
Prep Time: 10 minutes
Cook Time: 15 minutes
Total Time: 25 minutes
Servings: 8 servings
Calories: 354 kcal
Author: Jeanette Whitten

With lentils and chickpeas this no-oil vegan Italian tomato based spaghetti sauce recipe replaces a traditional meat based pasta sauce, with bold flavour!   I've tested it on many non-vegans and they don't even realize, except wonder why it is so fat-free and lean.  

Use this simple recipe as a dependable base and add additional items if you like, such as mushrooms or green peppers.

Ingredients

  • 375 g whole grain pasta whole wheat spaghetti is our favourite for this sauce
  • 540 ml can chickpeas drained
  • 540 ml can lentils drained
  • 2 garlic cloves medium
  • 796 ml can diced tomatoes with juice, or whole fresh tomatoes
  • 1 tsp oregano dried
  • 2 tsp basil dried
  • 1/2 tsp onion powder
  • 1/2 tsp salt
  • 1 sweet onion white, medium, in chunks
  • 130 g frozen spinach thawed, nuggets work great
  • 156 ml tomato paste can

Instructions

  1. Put a large pot of pasta water on to boil.  No salt or oil are necessary.  No oil cooking, go!  Read more here about why we cook with no-oil.

  2. Drain canned lentils and chickpeas.  Consider reserving the juice (called aqua faba) in the fridge as an egg replacement for future baking - like for my VeganEnvy.com amazing chocolate birthday cake recipe.

  3. In a food processor - add drained chickpeas, drained lentils, garlic cloves, canned diced tomatoes (with juice), oregano, basil, onion powder, salt, onion chunks, and thawed spinach nuggets.  Blend on high until beans are no longer recognizable.

  4. I like to use frozen spinach nuggets, so I can easily portion out a little if I want - I always have some on hand in my freezer, like these ones.  I got them a Wal-mart.

    Frozen Spinach Nuggets
  5. Empty sauce into a medium sized pot on medium heat.  This sauce will splatter once it starts to bubble, so be prepared to cover it to protect your stove and yourself.  

    Blended lentils and chickpeas in vegan no-oil tomato sauce.
  6. Once the sauce is bubbling, reduce heat to low, stir, cover and let simmer for 5 more minutes so that the onion is cooked through.  

  7. In the meantime, add whole grain spaghetti to the boiling pasta water.  Set timer to cook according to directions, usually about 10 minutes.

  8. Once the the 5 min on the sauce is up, while the pasta is cooking, stir the tomato paste into the sauce.  The tomato paste makes the sauce thicker, so there is no excess liquid.  It also adds a lovely rich red color and taste.  Simmer a few more minutes or until pasta is ready.  

  9. Drain pasta and serve piled with generous portions of this delicious sauce!

    Plates of spaghetti with meatless vegan healthy tomato sauce.

Recipe Notes

Serving Ideas

Sprinkle with vegan parmesan cheese.

Vegetable side suggestions: steamed frozen peas and corn, broccoli, or Brussels sprouts.
Salad suggestion: spinach salad and balsamic dressing.

Bon Appetit!

 

Nutrition Facts
Meatless Marinara With Protein - No-Oil, Vegan, Tomato Sauce and Pasta
Amount Per Serving (1 / 8th of recipe with whole grain pasta)
Calories 354 Calories from Fat 18
% Daily Value*
Total Fat 2g 3%
Sodium 650mg 27%
Potassium 941mg 27%
Total Carbohydrates 69g 23%
Dietary Fiber 11g 44%
Sugars 8g
Protein 18g 36%
Vitamin A 46.6%
Vitamin C 21.4%
Calcium 13%
Iron 38.6%
* Percent Daily Values are based on a 2000 calorie diet.

 

JOIN the VeganEnvy.com Community 

VeganEnvy.com Facebook Group

Click here to EXPLORE

Get surrounded by vegan LOVE.  

Vegan meme: Government recommends reducing consumption of meat to avoid cancer continues to subsidize meat industry.

More Healthy Vegan Recipes

 

Green Bean Casserole

Turn a classic Thanksgiving green beans side dish, into a delicious low-fat dairy-free whole-foods vegan dish, with lentil gravy, crispy homemade croutons and perfectly cooked green beans.

Vegan Lasagna – Tofu & Spinach, Whole Foods Plant Based

Healthy simple vegan whole-foods plant-based lasagna that kids and families love, with no-oil, it uses tofu and spinach as a quick and easy ricotta cheese substitute.

Cool as a Cucumber Vegan Tzatziki – Fat-Free

Use Tofu and apple cider vinegar as a YOGURT SUBSTITUTE to make a dairy-free, no-oil, fat-free, healthy vegan dill and cucumber Greek Tzatziki dip that is refreshing and delicious.

Fiery Vegan Mayo Sauce, No Oil

DELICIOUS VEGANSAUCE. SPICY CHIPOTLE OIL-FREE VEGAN MAYO! Spicy, smoky, dairy-free, eggless, egg-free, chipotle, HEALTHY, fat-free vegan mayo recipe.

Super Summer-Time Pasta Salad

Fast HEALTHY best vegan fat-free PASTA SALAD with BLACK BEANS, corn, green onions, tomatoes, frozen peas and BLACK OLIVES. Low calorie, high vitamin C, HIGH IRON, so GOOD FOR YOU! Families and KIDS love to eat this whole-foods plant-based (wfpb) quick meal.

Creamy Tofu Pasta Sauce with Garlic, Zucchini & Tomato

FAST, CREAMY, DAIRY-FREE tofu pasta sauce recipe, with soft silken tofu as a milk substitute to make a high protein, nut free, low fat and tasty zucchini, tomato penne pasta sauce.

BEST SLOW COOKER CHILI for a CROWD

This SMOKY VEGAN CHILI recipe LOOKS LIKE IT HAS MEAT, but tastes even better. TAKE THIS TO A PARTY, it is so good, with the best chili spices recipe.

Cream of Cauliflower and Potato Soup (with Tofu)

EASY, DAIRY-FREE CREAM OF CAULIFLOWER soup WITH SILKEN TOFU AND POTATOES. Make in 45 MIN. Healthy vegan dinner, without oil. Whole foods, plant based, so nutritious!

Creamy Coleslaw Vinaigrette Salad Dressing

This dairy-free no-oil healthy dressing will make your vegan coleslaw shine!  With dates, tofu, rice vinegar, lemon and pecans it is also going to keep you from getting hungry.

Butternut Squash Apple Galette – Whole-Foods Plant-Based

Whole-foods plant-based Butternut Squash Galette with no-oil. Whole-wheat pastry made with almond flour. Delicious creamy tofu filling with sage, fennel, and apple.

Sweet Zing Orange Thyme Dressing

Healthy OIL-FREE vegan dressing with a SWEET ZING from green onions, apples, and dried cranberries. AWESOME on quinoa and lentils pilaff, and is delicious on BRUSSELS SPROUTS.

Whole Weekend Waffles

It’s EASY to make VEGAN WAFFLES from a box mix. Follow these simple steps to healthy whole grain dairy-free and egg-free waffles.

Gorgeous Vegan Gravy

This smooth, brown, fast, fat-free lentil based vegan gravy reminds us of Thanksgiving dinners, stuffing, and good times at family gatherings. A traditional brown gravy colour, with savoury flavour. Ready in 10 minutes, in the microwave.

Anti-Inflammation Smoothie – Ginger and Turmeric

Ginger and turmeric have demonstrated significant impacts on reducing pain and inflammation in multiple studies, try them in a vegan green smoothie!

Green Tomatoes Chickpea Avocado Edamame Rice Salad

Mix Avocado, Fresh Green Tomatoes, Chickpeas, and Edamame Beans for a Creamy Vegan Spread, or Rice Quinoa Salad Bowl. Whole-foods plant-based green goddess recipe. No-oil needed, it’s fat-free but full of natural omega fats to keep your body glowing.

*Sweet* Sweet Potato Fries – wfpb no-oil

People think you need to coat OVEN FRIES in oil, but THEY DON’T KNOW… try this recipe and you will learn better.  Moist heat escapes and ACTIVATES the seasonings, your fries will be CRISPY, oil-free and full of HEALTHY LOW CALORIE FLAVOUR.

Bok Choy Silken Tofu Noodle Soup (Source of Calcium!)

Bok choy, tofu, carrots, spaghettini noodles, and ginger combined, make an easy, quick, simple, and healthy hearty vegan soup recipe for dinner.

Ginger Pear Fruit Crisp – Whole-Foods Plant-Based

Pears make a delicious healthy vegan fruit crumble when baked with oats, almond flour and ground cashews. Try this TASTY whole-foods plant-based kid friendly fat-free no-oil recipe with a ginger lemon twist!

Healthy No-Oil Vegan Mayonnaise – Salad Dressing and Dip Substitute

Egg-free Oil-free Vegan Mayo Make dressings and creamy dips This is my go-to...

Satisfying Split-Pea Soup

With PERFECT SEASONINGS, potatoes, barley, and carrots it’s a SO GOOD, fat-free VEGAN SPLIT-PEA SOUP. Better than what you ate as a child! Full of IRON AND VITAMIN A, HEALTHY WHOLE-FOOD PLANT-BASED recipe, LOSE WEIGHT, feel and LOOK FANTASTIC.

Zesty Caesar Salad With Croutons – No Oil

HEALTHY FAT-FREE EASY VEGAN CAESAR SALAD with croutons. The ZESTY garlic, and BRIGHT lemon FLAVOURS SHINE in this RECIPE, that is what makes Caesar dressing taste awesome.  GARLIC AND LEMON!

Tahini Roasted Broccoli – Whole-Foods Plant-Based

Toss broccoli in a vegan and gluten-free mixture of tahini, lemon juice, minced garlic, soy sauce, and pepper, then bake for 10 minutes.  
It’s crispy and creamy at the same time.  

Easy Vegan Chocolate Bean Brownies (Oil Free with Dates)

Easy, moist, fudgy, VEGAN, whole-foods, gluten-free, BEAN brownies. Use white beans, cocoa powder, blended oats, dates, and fruit, in a food-processor, for perfect, chocolate, healthy, rich, brownies everyone will love. FAT-FREE, HIGH FIBER, HEALTHY, DAIRY-FREE, EGG-FREE, AWESOME!

Wonderful White Bean and Walnut Sauce with Linguine and Asparagus

If you would like to have a DAIRY-FREE VEGAN WHITE SAUCE for your PASTA, or maybe you are trying to LOSE WEIGHT – here is a WHITE BEAN PESTO SAUCE, it’s a HEALTHY WHOLE-FOOD PLANT-BASED, CREAMY, FAT-FREE recipe.

Easy Crustless Tofu Quiche (Whole Foods Vegan)

REAL VEGANS EAT QUICHE! EASY eggless, dairy-free, baked, vegan brunch, breakfast or dinner casserole. Firm tofu as a vegan egg substitute, best healthy no crust, oil-free, egg-free, whole foods quiche, smells and looks and tastes wonderful.

Irresistible Peanut Butter Cookies

PERFECT LITTLE CROWD PLEASERS, vegan and gluten free oat cookies, but packed with BIG PEANUT BUTTER FLAVOUR! Healthy, no-oil, fat-free, whole-foods plant-based easy fast coconut sugar.

Vegan Parmesan Cheese

Fast and easy delicious vegan parmesan cheese replacement uses nuts, garlic, and nutritional yeast. It is the best dairy-free, and lactose-free cheese sprinkle substitute I have found.

Lazy Vegan Frittata with Spinach, Tofu, Potatoes, and Chickpeas

HEALTHY VEGAN COMFORT FOOD. Vegan Lazy Frittata – Potatoes, Chickpeas, Tofu, Spinach, Peas, Mushrooms – combined in a OIL-FREE creamy mess that is satisfying, NUTRITIOUS, and delicious. FAST vegan meal – dinner recipe is 30 minutes to make.

Green Vegetable Medley Pasta Soup (Dad’s Soup)

Our family’s FAVOURITE VEGAN green vegetable medley DINNER SOUP with PASTA, a wonderful meal soup – combination of green peppers, zucchini, SPINACH, corn and black beans, with basil and oregano, in a hearty, whole foods, no oil, vegetarian dinner soup. Fat free.

Meatless Marinara Sauce With Protein

Healthy Vegan Italian Tomato Pasta Sauce with Whole-Foods Plant-Based Protein and No-Oil. Modernize your marinara by using lentils and chickpeas in a no-oil meatless version that replaces traditional spaghetti sauce.

Italian Cornmeal Zucchini Polenta – 20 minutes

Mmmmmm, a bag of cornmeal, a zucchini, oregano, rosemary, and salt and pepper turn into a filling, stick to your ribs, healthy vegan comfort food, tasty polenta plant-based, no-oil, side-dish, so fast, quick, and easy, and tastes wonderful. Best fast vegan dinner side-dish idea!

Garam Masala Baked Acorn Squash – Stuffed With Cranberry Rice

Deliciously complex, tasty, healthy baked, stuffed acorn squash. Cranberry rice and spinach stuffing, Garam Masala East Indian dessert peppery spice. UNIQUE!

Healthy Aqua Faba Vegan Chocolate Birthday Cake: Fat-Free, Whole Wheat

PLANT-BASED WHOLE-FOODS! Tall, light and fluffy, awesome and delicious, oil-free, CHOCOLATE layer cake, with a vegan frosting filling. Uses whole-wheat flour and zucchini, low-fat, dairy-free, perfect for birthdays, KIDS LOVE THIS CAKE, tasty and moist. wfpb

Cranberry Apple Coleslaw

Apples, carrots, celery, cranberries, and cabbage are beautiful to look at and are a wonderful combination as well. Making coleslaw in the food processor is so fast and easy.

Indian Palak Paneer (Spinach, Tofu and Eggplant) Side Dish

15 min easy AWESOME healthy Indian SPINACH side dish recipe using FROZEN OR FRESH, fast FAT-FREE vegan dinner idea, DAIRY-FREE, tofu paneer substitute/replacement, cook eggplant, tasty onion, fresh tomato, garlic, ginger, SPICES. Serve meal with rice or potatoes.

Lovely Lentil and Brown Rice Soup

Vegan lentil and brown rice soup with tomatoes, basil, oregano, onion, garlic, thyme, and zucchini. So easy to make, and clean up, a one pot meal. Aromatic and delicious blend of complex flavours in a hearty and satisfying comforting soup.

FAST No-Rise Healthy Whole Wheat Pizza Dough (oil-free vegan)

Make FAST, FAT-FREE, WHOLE WHEAT FLOUR, HEALTHY, NO-RISE, VEGAN PIZZA DOUGH, in your food processor. Perfect, crispy and soft. Roll out, place toppings, and bake in 10 minutes. Fat-free, healthy, moist, no-oil, THE BEST. KIDS LOVE THIS CRUST!

Brussels Sprouts, Quinoa and Lentil Pilaf – Orange Cranberry Apple Sauce

Easy Vegan Quinoa and Lentil Pilaf with Brussels Sprouts and Orange Apple...

Fiery Maple Sweet Potato Bowl, No Oil

COLORFUL sweet potatoes, MAPLE CHIPOTLE chickpeas or tofu, EARTHY mushrooms, VIBRANT greens, CREAMY avocado and a FIERY sauce makes for a SPICY and HEALTHFUL VEGAN MEAL BOWL IDEA!

Chocolate Banana Green Smoothie

DELICIOUS, vegan, HEALTHY, sugar-free, DAIRY-FREE, smoothie recipe with COCOA POWDER, banana, dates, spinach, pineapple and soy milk or almond milk or other non-dairy milk. Cocoa powder is full of antioxidants and is iron rich.

Epicure Healthy Tofu Pad Thai (Whole Foods Vegan)

Dinner in 20 minutes. A fast oil free, whole foods vegan Pad Thai recipe with tofu, noodles, and a homemade sriracha sauce, using Epicure Spice mixes. Easy healthy plant-based fat free meal.

Vegan Asparagus Black Bean and Roasted Sweet Potato Salad – No Oil, 30 Minute Dinner

Ready in 30 minutes, this colourful, healthy, vegan dinner salad has roasted sweet potatoes, regular potatoes, asparagus, black beans and a tangy lemon, dijon, green onion, dill dressing. It is a complete meal and will leave you and your loved ones feeling satisfied and full of energy to be your healthy best.

Learn About the VeganEnvy Diet

 

What my IBS Symptoms Were Like – Before I Went Vegan

As an omnivore, my IBS symptoms included alternating diarrhea and constipation, acid indigestion, doctor’s tests, depression, stomach and intestinal pain, fatigue and weight loss.

How to Stir, Use, and Store Natural Peanut Butter – and Why It is SO MUCH BETTER

Natural Peanut Butter What is natural peanut butter?  It is peanut butter that has a simple list of ingredients that...

Great Tofu Recipe Ideas For Dinner

Looking for fast, simple, easy, and the best tofu recipe ideas for dinner? Here is a list of healthy, family friendly tofu recipes with soft, silken, medium, firm and extra firm tofu options that taste delicious, and are great healthy, no oil, vegan meals.
Eating these tofu recipes will make you and your loved ones lose weight and fight disease – guaranteed.

Eating Whole Foods Plant-Based Vegan With IBS

Fix, cure, and treat IBS with a whole-foods plant-based vegan diet, what to do if you still have IBS and you are vegan, or a vegan diet makes IBS worse, eat a low-FODMAP vegan diet to successfully treat IBS.

Why No Oil on a Whole Foods Plant-Based Diet?

We haven’t used oil in our kitchen since 2013 and I recommend you don’t either, starting now. This post outlines the reasons.

That Meat is Not Giving You Muscle

Getting protein from animal products isn't as satisfying as you think Many people struggle to quit eating meat because...

How to Judge the Healthiness of Grain Products

Trying to decide what kind of bread is healthiest to buy?  What granola bar, cookie, snack food, or what pancake mix is best? Use these 2 tips to increase your resistance to diseases like cancer. Learn what to look for on the nutrition label.

What You Need to Know About Seaweed and Iodine for Vegan Nutrition

Iodine – how much do you need and how should you get it? Everyone needs iodine, but it’s especially important for vegans. Find out how much iodine you need daily to prevent goiter/goitre and the best sources in foods.

Mission Statement for VeganEnvy

I created VeganEnvy to be a fun, relevant, engaging, social and helpful place for you to belong.

What Is Tofu? | All About Tofu, Nutrition, Benefits, Protein, Types, Ingredients, Health

ALL YOUR TOFU QUESTIONS ANSWERED – learn about tofu taste, nutrition, what tofu is made of, protein content, fiber, benefits, controversy, GMO, soybeans, calories, fat, and is tofu healthy. Plus how to choose, buy, press, and prepare soft, silken, and firm tofu.

How to Eat Vegan for Energy and Weight Loss – For Adults and Kids

RECOMMENDED PRINCIPLES of the VeganEnvy DIET AND LIFESTYLE – how to eat whole foods plant based healthy vegan without oil TO LOSE WEIGHT, stay skinny, have great skin, and be FULL OF ENERGY, and how to move to STOP BACK PAIN and keep your ENTIRE body feeling great.

Eating Nuts Daily Did Not Cause Weight Gain – It Caused Weight Loss!

Did you know that adding nuts didn't make people gain weight? In over 20 clinical trials about nuts and weight, they...

 

Healthy Vegan is Trending!

Please, help others, and our planet – share this content on social media!

Wonderful White Bean and Walnut Sauce with Linguine and Asparagus

Oil-Free Vegan Pesto White Sauce for Linguine and Asparagus

It is really easy to go dairy-free these days.  Us vegans are inventing more and more new ways to use healthy plant-based foods in traditional recipes.  Recently found out you are lactose intolerant?  This website is for you!  Look around…

For example, if you would like to have a milk-free sauce for your pasta, or maybe you are trying to lose weight and avoid fat – here is a vegan, creamy fat-free white sauce recipe to add to your bag of tricks.

It has pesto ingredients like basil, garlic, and lemon, but is no-oil, with healthy walnuts instead.   Did you know walnuts slowed the growth of cancer tumours in studies?  White kidney beans make it thick, you don’t need any flour – so it is gluten-free.

Forget about taking time stirring on the stove, this sauce is easier than that, blend the ingredients, and DONE.

This vegan white sauce recipe is better than alfredo sauce, I think you will find it very delicious and satisfying.

Jump to Recipe

 
FOLLOW and SUBSCRIBE to VeganEnvy.com on Pinterest, Twitter, Instagram, YouTube, and Facebook!

Get FREE healthy vegan information and recipes!

FOLLOW HERE!

If you are in Canada – I recommend these products for your lemon and pepper, from Epicure.  Click image to view information.

Bring together the wonderful flavours of basil and garlic in a creamy pesto sauce, with fresh linguine, and crispy asparagus, for a healthy taste of Italy!

Image of creamy vegan white sauce with linguine pasta and asparagus on a plate.
Print

Wonderful White Bean and Walnut Sauce with Asparagus and Linguine

Course: Sauce
Cuisine: Italian
Prep Time: 10 minutes
Cook Time: 25 minutes
Total Time: 30 minutes
Servings: 8 servings
Calories: 340 kcal
Author: Jeanette Whitten

This sauce has a pesto flavour and is simply delicious with basil, garlic, lemon and healthy walnuts instead of processed oil. 

It is so easy to make, and clean up, this vegan white pasta sauce takes only 5 minutes in a blender.

Linguine has more surface area than spaghetti, and will hold more sauce, so works very well and asparagus complements the lemon and pesto ingredients.

Ingredients

  • 375 g whole grain pasta linguine
  • 2.25 pounds asparagus
  • 540 ml white kidney beans
  • 1/2 cup soy milk or other unsweetened non-dairy milk
  • 1 tbsp basil
  • 2 garlic cloves cut in half
  • 1 tsp oregano
  • 1 tsp salt
  • 1/2 cup walnuts
  • 3 tbsp nutritional yeast
  • 1 tbsp lemon juice
  • 1/4 cup water hot, from pasta cooking

Epicure Items

  • steamer Available in Canada only. There are many sizes, made from a durable silicone, these steamers are awesome.

Instructions

  1. Boil water and cook pasta according to package instructions.

    Image of linguini pasta boiling in a pot of water on the stove.
  2. Wash, cut off ends, and cut asparagus into 2 inch lengths.

  3. Microwave asparagus in a microwave steamer.  If you are in Canada, I recommend the Epicure steamers. See link in ingredients.

    Image of cut asparagus in a microwave steamer.
  4. In a high speed blender, blend white kidney beans with soy milk, basil, garlic cloves, oregano, salt, walnuts, nutritional yeast, lemon juice. 

    Image of vegan white pesto sauce ingredients in blender, before blending.
  5. Add hot pasta cooking water to warm and thin to desired consistency.

    Image of blended oil free vegan pesto white sauce made from white kidney beans.
  6. Drain pasta, plate with asparagus, and immediately spoon creamy pesto sauce over steaming pasta.  Or, if the pasta has cooled, microwave the sauce first in a small dish, to warm it, then spoon over and serve.

    Image of two plates of vegan creamy pesto linguine with asparagus

Recipe Notes

Serving Suggestions: fresh ground pepper and additional lemon juice.

Nutrition Facts
Wonderful White Bean and Walnut Sauce with Asparagus and Linguine
Amount Per Serving (1 / 8th of recipe)
Calories 340 Calories from Fat 54
% Daily Value*
Total Fat 6g 9%
Sodium 305mg 13%
Potassium 739mg 21%
Total Carbohydrates 58g 19%
Dietary Fiber 8g 32%
Sugars 3g
Protein 18g 36%
Vitamin A 20.3%
Vitamin C 10.8%
Calcium 10.2%
Iron 35.7%
* Percent Daily Values are based on a 2000 calorie diet.

 

JOIN the VeganEnvy.com Community 

VeganEnvy.com Facebook Group

Click here to EXPLORE

Get surrounded by vegan LOVE.  

Creamy Tofu Pasta Sauce with Garlic, Zucchini & Tomato

FAST, CREAMY, DAIRY-FREE tofu pasta sauce recipe, with soft silken tofu as a milk substitute to make a high protein, nut free, low fat and tasty zucchini, tomato penne pasta sauce.

Healthy No-Oil Vegan Mayonnaise – Salad Dressing and Dip Substitute

Egg-free Oil-free Vegan Mayo Make dressings and creamy dips This is my go-to...

Sweet Zing Orange Thyme Dressing

Healthy OIL-FREE vegan dressing with a SWEET ZING from green onions, apples, and dried cranberries. AWESOME on quinoa and lentils pilaff, and is delicious on BRUSSELS SPROUTS.

Zesty Caesar Salad With Croutons – No Oil

HEALTHY FAT-FREE EASY VEGAN CAESAR SALAD with croutons. The ZESTY garlic, and BRIGHT lemon FLAVOURS SHINE in this RECIPE, that is what makes Caesar dressing taste awesome.  GARLIC AND LEMON!

Fiery Maple Sweet Potato Bowl, No Oil

COLORFUL sweet potatoes, MAPLE CHIPOTLE chickpeas or tofu, EARTHY mushrooms, VIBRANT greens, CREAMY avocado and a FIERY sauce makes for a SPICY and HEALTHFUL VEGAN MEAL BOWL IDEA!

Super Summer-Time Pasta Salad

Fast HEALTHY best vegan fat-free PASTA SALAD with BLACK BEANS, corn, green onions, tomatoes, frozen peas and BLACK OLIVES. Low calorie, high vitamin C, HIGH IRON, so GOOD FOR YOU! Families and KIDS love to eat this whole-foods plant-based (wfpb) quick meal.

Bok Choy Silken Tofu Noodle Soup (Source of Calcium!)

Bok choy, tofu, carrots, spaghettini noodles, and ginger combined, make an easy, quick, simple, and healthy hearty vegan soup recipe for dinner.

Lovely Lentil and Brown Rice Soup

Vegan lentil and brown rice soup with tomatoes, basil, oregano, onion, garlic, thyme, and zucchini. So easy to make, and clean up, a one pot meal. Aromatic and delicious blend of complex flavours in a hearty and satisfying comforting soup.

Healthy Aqua Faba Vegan Chocolate Birthday Cake: Fat-Free, Whole Wheat

PLANT-BASED WHOLE-FOODS! Tall, light and fluffy, awesome and delicious, oil-free, CHOCOLATE layer cake, with a vegan frosting filling. Uses whole-wheat flour and zucchini, low-fat, dairy-free, perfect for birthdays, KIDS LOVE THIS CAKE, tasty and moist. wfpb

Meatless Marinara Sauce With Protein

Healthy Vegan Italian Tomato Pasta Sauce with Whole-Foods Plant-Based Protein and No-Oil. Modernize your marinara by using lentils and chickpeas in a no-oil meatless version that replaces traditional spaghetti sauce.

Italian Cornmeal Zucchini Polenta – 20 minutes

Mmmmmm, a bag of cornmeal, a zucchini, oregano, rosemary, and salt and pepper turn into a filling, stick to your ribs, healthy vegan comfort food, tasty polenta plant-based, no-oil, side-dish, so fast, quick, and easy, and tastes wonderful. Best fast vegan dinner side-dish idea!

Gorgeous Vegan Gravy

This smooth, brown, fast, fat-free lentil based vegan gravy reminds us of Thanksgiving dinners, stuffing, and good times at family gatherings. A traditional brown gravy colour, with savoury flavour. Ready in 10 minutes, in the microwave.

Green Bean Casserole

Turn a classic Thanksgiving green beans side dish, into a delicious low-fat dairy-free whole-foods vegan dish, with lentil gravy, crispy homemade croutons and perfectly cooked green beans.

Ginger Pear Fruit Crisp – Whole-Foods Plant-Based

Pears make a delicious healthy vegan fruit crumble when baked with oats, almond flour and ground cashews. Try this TASTY whole-foods plant-based kid friendly fat-free no-oil recipe with a ginger lemon twist!

Butternut Squash Apple Galette – Whole-Foods Plant-Based

Whole-foods plant-based Butternut Squash Galette with no-oil. Whole-wheat pastry made with almond flour. Delicious creamy tofu filling with sage, fennel, and apple.

Epicure Healthy Tofu Pad Thai (Whole Foods Vegan)

Dinner in 20 minutes. A fast oil free, whole foods vegan Pad Thai recipe with tofu, noodles, and a homemade sriracha sauce, using Epicure Spice mixes. Easy healthy plant-based fat free meal.

FAST No-Rise Healthy Whole Wheat Pizza Dough (oil-free vegan)

Make FAST, FAT-FREE, WHOLE WHEAT FLOUR, HEALTHY, NO-RISE, VEGAN PIZZA DOUGH, in your food processor. Perfect, crispy and soft. Roll out, place toppings, and bake in 10 minutes. Fat-free, healthy, moist, no-oil, THE BEST. KIDS LOVE THIS CRUST!

Green Vegetable Medley Pasta Soup (Dad’s Soup)

Our family’s FAVOURITE VEGAN green vegetable medley DINNER SOUP with PASTA, a wonderful meal soup – combination of green peppers, zucchini, SPINACH, corn and black beans, with basil and oregano, in a hearty, whole foods, no oil, vegetarian dinner soup. Fat free.

Indian Palak Paneer (Spinach, Tofu and Eggplant) Side Dish

15 min easy AWESOME healthy Indian SPINACH side dish recipe using FROZEN OR FRESH, fast FAT-FREE vegan dinner idea, DAIRY-FREE, tofu paneer substitute/replacement, cook eggplant, tasty onion, fresh tomato, garlic, ginger, SPICES. Serve meal with rice or potatoes.

Cream of Cauliflower and Potato Soup (with Tofu)

EASY, DAIRY-FREE CREAM OF CAULIFLOWER soup WITH SILKEN TOFU AND POTATOES. Make in 45 MIN. Healthy vegan dinner, without oil. Whole foods, plant based, so nutritious!

Anti-Inflammation Smoothie – Ginger and Turmeric

Ginger and turmeric have demonstrated significant impacts on reducing pain and inflammation in multiple studies, try them in a vegan green smoothie!

Easy Vegan Chocolate Bean Brownies (Oil Free with Dates)

Easy, moist, fudgy, VEGAN, whole-foods, gluten-free, BEAN brownies. Use white beans, cocoa powder, blended oats, dates, and fruit, in a food-processor, for perfect, chocolate, healthy, rich, brownies everyone will love. FAT-FREE, HIGH FIBER, HEALTHY, DAIRY-FREE, EGG-FREE, AWESOME!

Brussels Sprouts, Quinoa and Lentil Pilaf – Orange Cranberry Apple Sauce

Easy Vegan Quinoa and Lentil Pilaf with Brussels Sprouts and Orange Apple...

BEST SLOW COOKER CHILI for a CROWD

This SMOKY VEGAN CHILI recipe LOOKS LIKE IT HAS MEAT, but tastes even better. TAKE THIS TO A PARTY, it is so good, with the best chili spices recipe.

Chocolate Banana Green Smoothie

DELICIOUS, vegan, HEALTHY, sugar-free, DAIRY-FREE, smoothie recipe with COCOA POWDER, banana, dates, spinach, pineapple and soy milk or almond milk or other non-dairy milk. Cocoa powder is full of antioxidants and is iron rich.

Green Tomatoes Chickpea Avocado Edamame Rice Salad

Mix Avocado, Fresh Green Tomatoes, Chickpeas, and Edamame Beans for a Creamy Vegan Spread, or Rice Quinoa Salad Bowl. Whole-foods plant-based green goddess recipe. No-oil needed, it’s fat-free but full of natural omega fats to keep your body glowing.

Vegan Parmesan Cheese

Fast and easy delicious vegan parmesan cheese replacement uses nuts, garlic, and nutritional yeast. It is the best dairy-free, and lactose-free cheese sprinkle substitute I have found.

Vegan Asparagus Black Bean and Roasted Sweet Potato Salad – No Oil, 30 Minute Dinner

Ready in 30 minutes, this colourful, healthy, vegan dinner salad has roasted sweet potatoes, regular potatoes, asparagus, black beans and a tangy lemon, dijon, green onion, dill dressing. It is a complete meal and will leave you and your loved ones feeling satisfied and full of energy to be your healthy best.

Tahini Roasted Broccoli – Whole-Foods Plant-Based

Toss broccoli in a vegan and gluten-free mixture of tahini, lemon juice, minced garlic, soy sauce, and pepper, then bake for 10 minutes.  
It’s crispy and creamy at the same time.  

Easy Crustless Tofu Quiche (Whole Foods Vegan)

REAL VEGANS EAT QUICHE! EASY eggless, dairy-free, baked, vegan brunch, breakfast or dinner casserole. Firm tofu as a vegan egg substitute, best healthy no crust, oil-free, egg-free, whole foods quiche, smells and looks and tastes wonderful.

Wonderful White Bean and Walnut Sauce with Linguine and Asparagus

If you would like to have a DAIRY-FREE VEGAN WHITE SAUCE for your PASTA, or maybe you are trying to LOSE WEIGHT – here is a WHITE BEAN PESTO SAUCE, it’s a HEALTHY WHOLE-FOOD PLANT-BASED, CREAMY, FAT-FREE recipe.

Irresistible Peanut Butter Cookies

PERFECT LITTLE CROWD PLEASERS, vegan and gluten free oat cookies, but packed with BIG PEANUT BUTTER FLAVOUR! Healthy, no-oil, fat-free, whole-foods plant-based easy fast coconut sugar.

Vegan Lasagna – Tofu & Spinach, Whole Foods Plant Based

Healthy simple vegan whole-foods plant-based lasagna that kids and families love, with no-oil, it uses tofu and spinach as a quick and easy ricotta cheese substitute.

Creamy Coleslaw Vinaigrette Salad Dressing

This dairy-free no-oil healthy dressing will make your vegan coleslaw shine!  With dates, tofu, rice vinegar, lemon and pecans it is also going to keep you from getting hungry.

Garam Masala Baked Acorn Squash – Stuffed With Cranberry Rice

Deliciously complex, tasty, healthy baked, stuffed acorn squash. Cranberry rice and spinach stuffing, Garam Masala East Indian dessert peppery spice. UNIQUE!

Cool as a Cucumber Vegan Tzatziki – Fat-Free

Use Tofu and apple cider vinegar as a YOGURT SUBSTITUTE to make a dairy-free, no-oil, fat-free, healthy vegan dill and cucumber Greek Tzatziki dip that is refreshing and delicious.

Whole Weekend Waffles

It’s EASY to make VEGAN WAFFLES from a box mix. Follow these simple steps to healthy whole grain dairy-free and egg-free waffles.

Fiery Vegan Mayo Sauce, No Oil

DELICIOUS VEGANSAUCE. SPICY CHIPOTLE OIL-FREE VEGAN MAYO! Spicy, smoky, dairy-free, eggless, egg-free, chipotle, HEALTHY, fat-free vegan mayo recipe.

Satisfying Split-Pea Soup

With PERFECT SEASONINGS, potatoes, barley, and carrots it’s a SO GOOD, fat-free VEGAN SPLIT-PEA SOUP. Better than what you ate as a child! Full of IRON AND VITAMIN A, HEALTHY WHOLE-FOOD PLANT-BASED recipe, LOSE WEIGHT, feel and LOOK FANTASTIC.

*Sweet* Sweet Potato Fries – wfpb no-oil

People think you need to coat OVEN FRIES in oil, but THEY DON’T KNOW… try this recipe and you will learn better.  Moist heat escapes and ACTIVATES the seasonings, your fries will be CRISPY, oil-free and full of HEALTHY LOW CALORIE FLAVOUR.

Lazy Vegan Frittata with Spinach, Tofu, Potatoes, and Chickpeas

HEALTHY VEGAN COMFORT FOOD. Vegan Lazy Frittata – Potatoes, Chickpeas, Tofu, Spinach, Peas, Mushrooms – combined in a OIL-FREE creamy mess that is satisfying, NUTRITIOUS, and delicious. FAST vegan meal – dinner recipe is 30 minutes to make.

Cranberry Apple Coleslaw

Apples, carrots, celery, cranberries, and cabbage are beautiful to look at and are a wonderful combination as well. Making coleslaw in the food processor is so fast and easy.

Learn About the VeganEnvy Diet

How to Stir, Use, and Store Natural Peanut Butter – and Why It is SO MUCH BETTER

Natural Peanut Butter What is natural peanut butter?  It is peanut butter that...

What You Need to Know About Seaweed and Iodine for Vegan Nutrition

Iodine – how much do you need and how should you get it? Everyone needs iodine, but it’s especially important for vegans. Find out how much iodine you need daily to prevent goiter/goitre and the best sources in foods.

What Is Tofu? | All About Tofu, Nutrition, Benefits, Protein, Types, Ingredients, Health

ALL YOUR TOFU QUESTIONS ANSWERED – learn about tofu taste, nutrition, what tofu is made of, protein content, fiber, benefits, controversy, GMO, soybeans, calories, fat, and is tofu healthy. Plus how to choose, buy, press, and prepare soft, silken, and firm tofu.

How to Eat Vegan for Energy and Weight Loss – For Adults and Kids

RECOMMENDED PRINCIPLES of the VeganEnvy DIET AND LIFESTYLE – how to eat whole foods plant based healthy vegan without oil TO LOSE WEIGHT, stay skinny, have great skin, and be FULL OF ENERGY, and how to move to STOP BACK PAIN and keep your ENTIRE body feeling great.

Eating Whole Foods Plant-Based Vegan With IBS

Fix, cure, and treat IBS with a whole-foods plant-based vegan diet, what to do if you still have IBS and you are vegan, or a vegan diet makes IBS worse, eat a low-FODMAP vegan diet to successfully treat IBS.

What my IBS Symptoms Were Like – Before I Went Vegan

As an omnivore, my IBS symptoms included alternating diarrhea and constipation, acid indigestion, doctor’s tests, depression, stomach and intestinal pain, fatigue and weight loss.

Why No Oil on a Whole Foods Plant-Based Diet?

We haven’t used oil in our kitchen since 2013 and I recommend you don’t either, starting now. This post outlines the reasons.

Great Tofu Recipe Ideas For Dinner

Looking for fast, simple, easy, and the best tofu recipe ideas for dinner? Here is a list of healthy, family friendly tofu recipes with soft, silken, medium, firm and extra firm tofu options that taste delicious, and are great healthy, no oil, vegan meals.
Eating these tofu recipes will make you and your loved ones lose weight and fight disease – guaranteed.

How to Judge the Healthiness of Grain Products

Trying to decide what kind of bread is healthiest to buy?  What granola bar, cookie, snack food, or what pancake mix is best? Use these 2 tips to increase your resistance to diseases like cancer. Learn what to look for on the nutrition label.

Mission Statement for VeganEnvy

I created VeganEnvy to be a fun, relevant, engaging, social and helpful place for you to belong.

That Meat is Not Giving You Muscle

Getting protein from animal products isn't as satisfying as you think Many...

Eating Nuts Daily Did Not Cause Weight Gain – It Caused Weight Loss!

Did you know that adding nuts didn't make people gain weight? In over 20...

 

Healthy Vegan is Trending!

Please, help others, and our planet – share this content on social media!

Fiery Maple Sweet Potato Bowl, No Oil

Colorful sweet potatoes, maple flavoured chipotle chickpeas, earthy mushrooms, vibrant greens, creamy avocado and a fiery vegan mayo makes for a spicy and healthful vegan meal.  Use tofu cubes instead of chickpeas, for an equally spicy protein option.

Jump to Fiery Maple Sweet Potato Vegan Bowls Recipe

 

Jump to Fiery Vegan Mayo Recipe

How to make a colourful vegan sweet potato bowl

Start by putting peeled sweet potatoes on to boil.

I recommend you cut them in half, to speed cooking time – I didn’t, and they were a little undercooked.

Second, prepare your mushrooms – dried or fresh.

You can use dried mushrooms, or fresh.  I like to have dried mushrooms in my pantry, they don’t spoil, and I always have some on hand.

Dried mushrooms are so amazingly excellent for flavoring soups.

They tasted great rehydrated in this recipe as well, a bit chewier than fresh though.  The broth you get from rehydrating mushrooms is so flavorful, save it if you can!

I bought this huge container of gourmet dried mushrooms from Costco, and followed the instructions for rehydrating, first in hot water, then boiling.  I used the microwave, thinking it would be faster and easier.  If you use a microwave too, be careful the water doesn’t boil over.  Next time, I think I will use a pot on the stove instead, so I can boil the mushrooms longer and make them less chewy.

If you are using fresh mushrooms,

even better!

See the recipe notes for instructions.

Saute them, with some diced white onions if you have any, in a large skillet.  Remove to a separate dish and use the same skillet for the chickpeas and/or tofu.

Third, make the chickpeas and tofu.

Either / both taste excellent in this recipe, separately or together.

Chop some green onions, add to a large skillet with soy sauce and fresh ground black pepper and add the drained chickpeas or tofu.

Add in the spices, and mushroom broth.  This is where you might use tofu instead.

Here, I am making chickpeas for my husband and I, and plain tofu for the kids – because one of my daughters doesn’t like chickpeas (we think she is crazy for this, but love her anyways).

These spices are going to fire it up whether you use chickpeas, tofu, or both.

 

While my chickpeas saute, I heated up the kids tofu for 3 – 4 minutes in the pot of boiling water for the sweet potatoes.

I could also have done this in the mushroom water, didn’t think of that until later, that would be even better, yum!

First, reserve about 5 cubes of cold tofu for the Fiery Vegan Mayo Sauce, throw them in a small blender instead of the boiling water.

Prepare the fiery vegan mayo sauce.

With tofu, cashews, a touch of lemon juice, chipotle powder or hot sauce, smoked paprika, soy sauce and some non-dairy unsweetened milk.

I use soy milk, cause it’s my fave.

Lastly put the bowls together!

First set down a bed of energy boosting greens, like baby spinach.  I used romaine lettuce for my girls.

Then, create rows of the vibrant orange sweet potatoes, spicy maple chickpeas and/or tofu, dark flavourful mushrooms, bright green sliced avocados and drizzle generously with the fiery creamy sauce.

It’s a fat free sauce after all, and so spicy good, use a generous amount!

 

Each color in the bowl, provides different antioxidants that you need.

With a vegan bowl recipe like this, eating a rainbow of foods is easy and you are going to feel great after this medly of nutritious foods.

A spicy, sweet, beautiful bowl of taste, and health!

 

Image of two fiery chipotle maple sweet potato tofu chickpea mushrooms vegan healthy bowls.
Print

Fiery Maple Sweet Potato Chickpea / Tofu Bowl

Course: Main Course
Cuisine: Western, Whole Foods
Prep Time: 15 minutes
Cook Time: 15 minutes
Total Time: 30 minutes
Servings: 6 servings
Calories: 361 kcal
Author: Jeanette Whitten

Spicy and sweet, a satisfying bowl with chickpeas or tofu, avocado, sweet potato and mushrooms on a bed of greens.  

Serve with Fiery Vegan Mayo sauce.


Ingredients

  • 3 sweet potatoes medium, peeled and boiled
  • 2 tsp soy sauce
  • 4 tbsp green onions diced, about 4
  • 1/2 tsp black pepper fresh ground
  • 3 cups mushrooms dried or fresh, shiitake, portabella
  • 350 g extra firm tofu or skip and double the chickpeas
  • 540 ml chickpeas drained, or skip and double the tofu
  • 1 tbsp maple syrup
  • 2 tsp cumin
  • 1/2 tsp chipotle powder smoked jalapeno powder, or hot sauce
  • 2 tsp paprika
  • 1 avocado thinly sliced
  • 8 cups spinach or other dark greens

Instructions

Sweet Potato

  1. Put a pot of water on to boil.  Peel the sweet potatoes and cut in half (to speed cooking time).  Add to the boiling water.  They should take about 10 - 15 minutes to cook.  Test with a fork and when soft, remove them to a cutting board, slice into rounds just before adding to bowls.

Dried Mushrooms (Fresh Mushrooms? - see recipe notes for instructions)

  1. Follow instructions for re-hydrating the dried mushrooms.  I use the microwave.   Add mushrooms to the bowls when you plate them.  No need to saute dried mushrooms, they are flavourful on their own.  Use the broth to cook the tofu / chickpeas.  Reserve extra delicious broth for future cooking.

Chickpeas / Tofu

  1. While the sweet potatoes cook, drain the chickpeas / cube the tofu.

    Reserve some tofu cubes for the sauce.

  2. Add green onions, soy sauce, and fresh pepper to a large skillet on medium heat.

  3. Add chickpeas / tofu, paprika, chipotle powder, and cumin,  and stir to combine.  Saute for 2 - 3 minutes, stir and flip.  Add 1/4 cup mushroom broth to keep from sticking and add flavour.  

  4. Add maple syrup.  Stir and flip tofu cubes until the liquid is gone.  Turn off heat.  

Build the Bowls and Serve!

  1. Place a bed of spinach in each bowl, make rows of sweet potato, sliced avocado, chickpeas / tofu and mushrooms and generously drizzle with Fiery Vegan Mayo sauce.

Recipe Notes

To use fresh mushrooms, slice and saute with 1 - 2 tsp of soy sauce or tamari, and some black pepper, then remove to a separate dish.

You may want to add a diced white onion - if you do: saute until the onion caramelizes and the mushrooms are tender and edges start to brown.

Once the mushrooms are done, use the same skillet to cook the tofu / chickpeas.

Nutrition Facts
Fiery Maple Sweet Potato Chickpea / Tofu Bowl
Amount Per Serving (1 / 6th)
Calories 361 Calories from Fat 81
% Daily Value*
Total Fat 9g 14%
Saturated Fat 1g 5%
Sodium 219mg 9%
Potassium 1250mg 36%
Total Carbohydrates 57g 19%
Dietary Fiber 14g 56%
Sugars 10g
Protein 16g 32%
Vitamin A 271.9%
Vitamin C 22.5%
Calcium 14%
Iron 32.7%
* Percent Daily Values are based on a 2000 calorie diet.

 

Image of fiery vegan sweet potato chickpea mushroom spinach bowl.
Print

Fiery Vegan Mayo Sauce

Course: Sauce
Cuisine: Vegan
Prep Time: 5 minutes
Total Time: 5 minutes
Servings: 6 servings
Calories: 42 kcal
Author: Jeanette Whitten

A fiery smoky sauce that looks and tastes awesome on vegan bowls!  A great sauce like this, changes boring to delicious.  Use tamari instead of soy sauce to make it gluten free.

Ingredients

  • 1/3 cup extra firm tofu
  • 2 tbsp soy milk unsweetened
  • 1 tsp lemon juice
  • 3 tbsp cashews
  • 1 tbsp soy sauce or tamari to make gluten free
  • 1/4 tsp chipotle powder or hot sauce
  • 3/4 tsp paprika smoked
  • 3/4 tsp onion powder

Instructions

  1. Add tofu, soy milk, lemon juice, cashews, soy sauce or tamari, chipotle powder or hot sauce, smoked paprika, and onion powder to a small high speed blender. 

  2. Blend until smooth. Drizzle generously over bowls before serving.

Nutrition Facts
Fiery Vegan Mayo Sauce
Amount Per Serving (1 / 6th)
Calories 42 Calories from Fat 18
% Daily Value*
Total Fat 2g 3%
Sodium 179mg 7%
Potassium 72mg 2%
Total Carbohydrates 2g 1%
Protein 2g 4%
Vitamin A 3.9%
Vitamin C 0.4%
Calcium 1.2%
Iron 3.5%
* Percent Daily Values are based on a 2000 calorie diet.
 
FOLLOW and SUBSCRIBE to VeganEnvy.com on Pinterest, Twitter, Instagram, YouTube, and Facebook!

Get FREE healthy vegan information and recipes!

FOLLOW HERE!

 

JOIN the VeganEnvy.com Community 

VeganEnvy.com Facebook Group

Click here to EXPLORE

Get surrounded by vegan LOVE.  

 

Healthy Vegan is Trending!

Please, help others, and our planet – share this content on social media!

Lazy Vegan Frittata with Spinach, Tofu, Potatoes, and Chickpeas

Image of lazy vegan frittata, some with peas and some with spinach, in bowls.

Lazy vegan frittata with tofu, chickpeas, potatoes and spinach.  Oil-free.

This vegan eggless fat-free frittata might look a little sloppy, but it’s fast, and will make you feel happy.  In less than 30 minutes, you can dig into a comforting mess of potatoes, greens, chickpeas and tofu.

There are two sides of this dish, one has frozen green peas – for the kids, the other frozen spinach – for the adults.  Or, mix them together – you choose.

Jump to Recipe

 

Potatoes and chickpeas are becoming one of my favourite combinations, they are lick your lips delicious and satisfying.

Chickpeas are blended in this recipe, so you get the taste, but also get creaminess.

Nutritionally complete,

Lots of energy, vitamin C, and iron, in this stick-to-your-ribs, vegan meal.  With no oil or added fat, because nobody needs that.

A great fast vegan dinner recipe idea to try on a busy night.

A comfort bowl of yummy smooth, chewy, and chunky textures.

Kids love this recipe,

for it’s simple flavours and yellow color.

Image of Vegan lazy frittata with potatoes frozen green peas chickpeas and tofu in bowls.

How to make vegan lazy frittata

Start by dicing red or white potatoes, skins on, place in a large pot, and just-about cover with a layer of water.

Use a really wide medium-deep pan if you can.  It will cook faster.

Dice and cover the onions and potatoes with water.

The water prevents sticking, and cooks them perfectly.  The onions add flavour.

I love that I don’t have to peel the potatoes for this easy vegan spinach frittata.

Image of diced potatoes, with skins on, covered by a thin layer of water, cooking in a large wide pot, for lazy Vegan frittata recipe.

Turmeric provides the color.

Blend tofu, chickpeas and garlic cloves until smooth with turmeric for color.

 

Add water or unsweetened non-dairy milk to thin.

Image of blended tofu and chickpeas in a food processor for lazy Vegan frittata.

Turmeric is a wonder food in many ways.

  • Less than a teaspoon a day of turmeric appears to significantly lower the DNA-mutating ability of cancer-causing substances.
  • Turmeric is very helpful for people with rheumatoid arthritis – curcumin (found in turmeric) was more effective in alleviating pain for RA sufferers, compared to the leading drug of choice.

See here for more studies on positive effects of turmeric.

Good reasons to cook with turmeric, right?

Combine

Before the liquid has evaporated from the potatoes – but once they are done cooking – turn the heat to low.

Add the tofu, chickpea blended mixture to the potatoes and onions, and combine.

 

Image of stirring the tofu chickpea mixture into the potatoes, on the stove, for the lazy Vegan frittata recipe.

Add the mushrooms,

smooth flat, put the lid on, cook for 5 minutes on low.

Stir to prevent burning.

 

Add the spinach, and frozen peas.

Still on low, cook, covered for 5 more minutes.

Image of spinach with the vegan lazy frittata with mushrooms.

Potatoes are my daughter Amber’s favourite starch, I agree, potatoes are so good.

They taste great with the creamy tofu/chickpeas, the spinach and the mushrooms.

Nice combination.

Enjoy the potato goodness in this easy vegan dinner dish! 🙂

Image spinach vegan lazy potato frittata with mushrooms in a bowl.

 

JOIN the VeganEnvy.com Community 

VeganEnvy.com Facebook Group

Click here to EXPLORE

Get surrounded by vegan LOVE.  

 

Vegan lazy frittata eggless
Print

Lazy Vegan Frittata (With Tofu Potatoes and Chickpeas)

Course: Main Course
Cuisine: Egg Free, Italian
Prep Time: 15 minutes
Cook Time: 15 minutes
Total Time: 30 minutes
Servings: 8
Calories: 292 kcal

This is true vegan comfort food.  It may look a little sloppy, but is so easy to mix together and enjoyable to eat from a bowl.  

Fill yourself with tasty energy with this vegan, lazy fat-free healthy frittata.

Change number of servings and recipe will adjust.

Ingredients

  • 8 red potatoes diced, skins on, medium
  • 1 onion medium, sweet white, diced or blended
  • 350 g firm tofu block, extra firm, not pressed use it's water too
  • 2 garlic cloves, medium
  • 540 mL chickpeas can drained
  • 5 mL turmeric powder, ground
  • 5 mL salt
  • 284 mL mushrooms can sliced, drained, or fresh mushrooms
  • 300 g spinach chopped, frozen thawed, or fresh
  • 1.5 cups green peas frozen
  • 1/2 cup soy milk unsweetened, or water, as needed for blending, or other unsweetened non-dairy milk

Instructions

  1. Place diced potatoes and onions in a wide saute pan, just covered with a layer of water.  Simmer on medium high, uncovered.

  2. Blend or food process the tofu with it's water, chickpeas, turmeric, garlic cloves and salt. Add unsweetened non-dairy milk or water 1/4 cup at a time, to thin so you can process it until smooth.  

  3. Microwave frozen spinach to thaw.

  4. Before all the water evaporates from the potatoes, when they are still wet, turn down to low and stir the tofu mixture and drained mushrooms into the potatoes.  Spread the mixture evenly.

  5. Cover and cook on low for 5 minutes. Watch for burning, stir frequently.  A thin brown crust may form on the bottom. You can scrape this up fairly easily when cleaning up.

  6. Stir frozen green peas and thawed undrained spinach into the mixture, cover and cook for 5 more minutes on low until heated through.  I keep them separated - stirring the green peas on the kids side of the dish, and spinach on the adult side.  You can mix them together if you choose.

  7. Serve - warm and comforting!  Add cherry tomatoes or ketchup for a great combination.

Nutrition Facts
Lazy Vegan Frittata (With Tofu Potatoes and Chickpeas)
Amount Per Serving (1 tenth of recipe)
Calories 292 Calories from Fat 27
% Daily Value*
Total Fat 3g 5%
Sodium 817mg 34%
Potassium 1554mg 44%
Total Carbohydrates 54g 18%
Dietary Fiber 10g 40%
Sugars 7g
Protein 14g 28%
Vitamin A 75%
Vitamin C 49.9%
Calcium 11.5%
Iron 28.3%
* Percent Daily Values are based on a 2000 calorie diet.

What's Special About VeganEnvy Recipes?  

VeganEnvy recipes are easy, low-fat, whole-foods, plant-based and nutrition rich.  Real food my family eats, and techniques we use to cook.

I choose ingredients that are proven to prevent and reverse disease, based on scientific studies, such as those reviewed on nutritionfacts.org and findings published by whole-foods plant-based (WFPB) experts featured in the Forks Over Knives (FOK) and What the Health documentaries FOK trailer.

Eating VeganEnvy recipes will make you lose weight, look better, feel better and live longer.  PLUS spend your money to cruelty free food systems, cut your environmental impact, and likely increase your compassion for, and awareness of, lives other than your own.

 
FOLLOW and SUBSCRIBE to VeganEnvy.com on Pinterest, Twitter, Instagram, YouTube, and Facebook!

Get FREE healthy vegan information and recipes!

FOLLOW HERE!

 

Healthy Vegan is Trending!

Please, help others, and our planet – share this content on social media!

SaveSave

Epicure Healthy Tofu Pad Thai (Whole Foods Vegan)

Whole foods no oil brown rice noodles Vegan Pad Thai in Wok

 

This healthy tofu Pad Thai is a low-fat recipe ready in 20 minutes.

Use your own Pad Thai seasonings/sauce, or visit this Epicure website to buy the delicious Pad Thai mix that I used, and bookmark this recipe for later.

I also show you how to make an easy tasty homemade  Sriracha sauce from an Epicure spices mix.

This recipe shows you how to make an oil free vegan Pad Thai with Tofu and Noodles.

All VeganEnvy recipes are whole foods plant based, oil free, fat-free and exceptionally healthy!  I follow the Forks Over Knives recommendations for disease prevention through diet.

Jump to Recipe

 

Back Story

My kids asked if a couple of their friends could stay for dinner.  That is pretty normal at our house.

I said, “We are having vegan Pad Thai – it’s noodles, tofu and vegetables, do they like that?”

The friends said, “never had it, but sounds GOOD!”

I agree, Pad Thai is good!  A mild, slightly sweet comforting noodle dish with garlic and citrus flavours.

Vegan Pad Thai and homemade Sriracha on plates - Whole foods no oil brown rice noodles VeganEnvy.com

I love feeding children vegan food,

especially kids from non-vegan families. They all seem to love tofu, and whole grain carbs, and most like plain vegetables too.

Kids are very open-minded to eating simple vegan food, they see my kids, my husband and I like it, and they join in – especially when their parents aren’t around.

I always test my recipes on children.  If they like it, I know I have a winner.

 

Epicure Pad Thai Spice Mix

I grabbed a package of vegan Pad Thai spice mix from Epicure, because it is a fast, healthy, high quality way to pull a tofu dish together.

It is spices only – no preservatives, fish, oils or additives.

I have used Canadian Epicure products for over 15 years – they are fantastic and I am an Epicure consultant.

Epicure is a great company for vegans.  Unfortunately their products are only available in Canada.

Carrots, broccoli, green pepper and noodles,

This should take about 20 minutes to pull together.

Sliced green peppers in a wok - VeganEnvy.com
Matchstick carrots in measuring cup - VeganEnvy.com
Package of Lotus Foods Brown Rice Noodles - From Costco

I got started washing and chopping my vegetables, I really take pleasure in cutting them in ways that make them look appealing.

Matchstick carrots, small broccoli, evenly cut green peppers.  Makes them cook uniformly as well.

I learned cutting techniques in the Forks Over Knives Cooking Course.

Sliced Broccoli carrots and green peppers for vegan no oil stir fry in wok

Mix Up the Sauce

While the vegetables were stir frying, I mixed up the Pad Thai spices with water and soy sauce.

This Epicure spice mix is:

  • sweet and tangy with an authentic Thai taste, and has
  • tamarind, garlic and cilantro for true Southeast Asian flavours.
Mixed Epicure Pad Thai Seasoning in measuring cup, veganenvy.com
I decided to use a package of Medium Tofu and a package of Extra Firm Tofu.  The Medium will crumble like eggs (eggs are common in pad Thai) and the extra firm tofu will be solid like chicken or shrimp.
Medium firm and Extra Firm Tofu in packages

Once the vegetables were tender, but still with a bit of a crunch, they were done.

I added the cubes of tofu and stirred them in.

Then I added the sauce.

Vegan Tofu Pad Thai with Epicure seasoning sauce in wok, no oil

I was very careful not to put the noodles in the boiling water until just before the vegetables were done, because the noodles truly only take 5 minutes to cook.

I rinsed the brown rice noodles with cold water to remove extra starch, and added them to the wok.

Vegan Pad Thai - Stir in the Noodles in the wok

Homemade Sriracha Sauce

I also decided to make homemade Sriracha sauce using an Epicure mix, ketchup, and vinegar.

Sriracha sauce really enhances the Pad Thai for adults.

 

Squeeze some lime on each plate (or lemon) and serve.  It was really, good, the kids gobbled it up.
Kids enjoying vegan Pad Thai
 
FOLLOW and SUBSCRIBE to VeganEnvy.com on Pinterest, Twitter, Instagram, YouTube, and Facebook!

Get FREE healthy vegan information and recipes!

FOLLOW HERE!

I forgot to do this for my photos, but add some chopped peanuts to your Pad Thai!  It makes a huge flavour and texture impact.
plates of Vegan Pad Thai with tofu for family and friends

I will work on a Vegan Pad Thai sauce recipe, from scratch

Until I write that recipe, if you are in Canada, please feel free to buy this healthy, oil free, vegan Pad Thai mix from my Epicure website.

The Epicure company is on Vancouver Island, British Columbia, Canada and cannot sell to other countries yet.

I hope you can use this recipe to create your own vegan Pad Thai – with a sauce that you have!  🙂

Vegan quote: james cameron "this may surprise you because it surprised me when I found out, but the single biggest thing that an individual can do to combat climate change is to stop eating animals."

 

JOIN the VeganEnvy.com Community 

VeganEnvy.com Facebook Group

Click here to EXPLORE

Get surrounded by vegan LOVE.  

 

Vegan Epicure Pad Thai Mix with Tofu
Print

Epicure Healthy Tofu Pad Thai - 20 minutes

Course: Main Course
Cuisine: Asian, Egg Free, Tofu, Vegan
Prep Time: 10 minutes
Cook Time: 10 minutes
Total Time: 20 minutes
Servings: 10
Calories: 364 kcal
Author: Jeanette Whitten

This recipe uses a vegan Epicure Pad Thai seasoning mixture, to make a vegan pad thai, with tofu, broccoli, green pepper, carrots, and whole grain rice noodles and without oil.  

Ingredients

Pad Thai Seasoning

  • 1 package Epicure Pad Thai Seasoning Pack or store bought pad thai sauce, sorry I haven't invented my own seasonings yet! Suggest how in the comments!
  • 3/4 cup hot water
  • 2 tbsp soy sauce

Vegetables and Tofu

  • 1 green pepper thinly sliced
  • 3 cups carrots in matchsticks
  • 4 broccoli crowns, about 8 cups chopped
  • 16 oz tofu 454g, medium, cubed
  • 12.35 oz extra firm tofu 350g, extra firm, cubed
  • 19.75 oz brown rice noodles 8 cakes, 560 g
  • 2 tbsp lime juiced, about 1 lime

Toppings

  • 2 tbsp peanuts chopped

Epicure Sriracha Sauce

Instructions

Prepare Pad Thai Sauce - 3 minutes

  1. Stir the pad thai seasoning mix with 3/4 cup (180 mL) hot water and 2 Tbsp (30 mL) soy sauce.

Prepare Vegetables - 10 minutes

  1. On medium heat, stir fry green peppers and carrots for 3 - 4 minutes.  Add 1/4 cup or less of water if they start to stick.  Cover to speed cooking time.

  2. Add broccoli and cover, cook for 7 more minutes, stir frequently, until tender, but still bright green and slightly crunchy.

  3. Add medium cubed tofu and stir in so that it crumbles like scrambled eggs.

  4. Add extra firm cubed tofu and gently combine so that it stays in cubes.

Prepare Rice Noodles - 5 minutes

  1. In a large pot boil water for noodles.

  2. Once the vegetables are almost done, add 12 ramen cakes to boiling water per cake  Try for 2 cups of water per cake.  When noodles begin to unfold, after about 1 minute, separate gently with a fork and reduce heat to a low boil.  Continue to cook for 3 minutes or until the noodles are just soft.

  3. Strain through a colander, and rinse with cold water.

Combine and Serve

  1. Add cooked rice noodles to the vegetables with the prepared sauce, tossing to heat through.

  2. Serve immediately, with freshly squeezed lime juice, sriracha sauce, and chopped peanuts.

Nutrition Facts
Epicure Healthy Tofu Pad Thai - 20 minutes
Amount Per Serving
Calories 364 Calories from Fat 45
% Daily Value*
Total Fat 5g 8%
Saturated Fat 1g 5%
Sodium 347mg 14%
Potassium 1090mg 31%
Total Carbohydrates 66g 22%
Dietary Fiber 11g 44%
Sugars 8g
Protein 17g 34%
Vitamin A 159.5%
Vitamin C 277.7%
Calcium 15.6%
Iron 16.2%
* Percent Daily Values are based on a 2000 calorie diet.

What's Special About VeganEnvy Recipes?  

VeganEnvy recipes are easy, low-fat, whole-foods, plant-based and nutrition rich.  Real food my family eats, and techniques we use to cook.

I choose ingredients that are proven to prevent and reverse disease, based on scientific studies, such as those reviewed on nutritionfacts.org and findings published by whole-foods plant-based (WFPB) experts featured in the Forks Over Knives (FOK) and What the Health documentaries FOK trailer.

Eating VeganEnvy recipes will make you lose weight, look better, feel better and live longer.  PLUS spend your money to cruelty free food systems, cut your environmental impact, and likely increase your compassion for, and awareness of, lives other than your own.

 

Healthy Vegan is Trending!

Please, help others, and our planet – share this content on social media!

Vegan Asparagus Black Bean and Roasted Sweet Potato Salad – No Oil, 30 Minute Dinner

Vegan Sweet Potato Asparagus Salad

Whole-Foods Plant-Based, Sweet Potato, Asparagus, Black Bean Salad

A 30 minute, delicious, healthy, vegan, meal salad, with asparagus, sweet potatoes, dill, green onions, Dijon mustard, and black beans.  Salad with a high proportion of nutrients (vitamins, minerals, antioxidants and phytonutrients) to calories.

My husband and kids really enjoyed it.  It’s got some regular potatoes in there too, which taste great and make it more familiar.

You should make this recipe because it is a simple but sophisticated roasted potato salad.  It has unique flavours and different textures, made from common foods you probably eat regularly.

Jump to Recipe

Use Chia Seeds Instead of Oil to Thicken your Salad Dressings

This whole-foods plant-based salad dressing uses chia seeds, water, and tahini (sesame seed paste) instead of oil to make a nice thick delicious, lemon juice based, salty, citrus salad dressing.

Sweet Potatoes vs. White Potatoes – Which are Healthier?

See what the Cleaveland Clinic says: Sweet potatoes vs. white potatoes.  Sweet potatoes win over white potatoes.

Both types of potatoes pack a powerful nutritional punch.  But, sweet potatoes contain way more vitamin A.

Sweet potatoes also have more vitamin C, fewer calories, more fibre and fewer total carbs than white potatoes.

The Positive Health Wellness website also has some great info about sweet potatoes:

Sweet Potatoes 101: Nutrition Facts and Health Benefits

Why High Nutrient Density – Have You Heard of Eat to Live?

If you want to learn more about why nutrient density matters, Dr. Joel Fuhrman MD is an amazing physician resource for disease preventing foods – he invented the “Nutritarian Diet“.

I recommend Dr. Fuhrman’s book: Eat to Live: The Amazing Nutrient-Rich Program for Fast and Sustained Weight Loss to help you choose what to eat.  My mom gave it to me to read, and it changed the way I choose my plant based foods.

Here are links to look and buy the book on Amazon.ca and Amazon.com.  Highly recommend!

A formula he recommends in his book, that I use when I plan my meals is:

Health = Nutrients/Calories, or H=N/C.

In Eat to Live, Nutritarian Diet Dr. Joel Fuhrman recommends:

  • you should eat mainly nutrient-dense, natural plant foods: vegetables, fruits, beans, nuts, and seeds. Have a variety. Aim for foods with high nutrient-per-calorie density.
  • Eat few, if any, animal products (a few servings per week at most)
  • No oil
  • Eat no or almost no foods that are empty of nutrients or toxic to the body, such as sugar, sweeteners, white flour, processed foods, and fast foods.
  • Low calorie, low protein, very low-fat
  • Super foods that you should include in your diet every day: G-BOMBS – greens, beans, onions, mushrooms, berries, and seeds.

Dr. Fuhrman presents a lot of compelling evidence that our food choices control our health, can extend our lives, and prevent disease in ourselves, our children, and other loved ones.

What a gorgeous rainbow of salad!

Done in 35 minutes.

 

oil-free sweet potato asparagus black bean salad
Print

Vegan Asparagus Black Bean and Roasted Sweet Potato Salad - No Oil, 30 Minute Dinner

Course: Main Course, Salad
Cuisine: American
Prep Time: 5 minutes
Cook Time: 30 minutes
Total Time: 35 minutes
Servings: 8
Calories: 240 kcal
Author: Jeanette Whitten

Bring a complete meal to the table with this roasted sweet potato, bean, and asparagus salad with a tasty and zingy dressing.  No need to cool the salad, serve warm potatoes fresh from the oven.  Have a healthy, no oil, vegan meal on the table fast and easy in 35 minutes.

Ingredients

Roasted Sweet and White Potatoes:

  • 3 sweet potatoes medium, 1" cubed, skins on
  • 4 potatoes small, 1" cubed, skins on, I used red potatoes
  • 1/2 tsp salt 2.5 mL
  • 1/8 tsp pepper freshly ground
  • 1/2 tsp garlic powder 2.5 mL

Dressing:

  • 2 garlic cloves, minced
  • 1 1/2 tbsp tahini 22 mL sesame seed butter)
  • 1 tbsp chia seeds 15 mL
  • 1/3 cup lemon juice 80 mL freshly squeezed if you can! about 2 lemons
  • 1/3 cup water 80 mL the water should equal the amount of lemon juice
  • 1 tsp salt (5 mL)
  • 3 tbsp Dijon mustard (45 mL)
  • 1 1/2 tsp agave syrup (7.5 mL) maple syrup or agave syrup or other sweetener, I like agave
  • 1/2 tsp black pepper (2.5 mL) freshly ground
  • 1 1/2 tsp dill dried (2.5 mL) finely chopped (sub 2 tbsp fresh)
  • 10 green onions bunch, sliced

Steamed Asparagus

  • 3 lbs asparagus 3 450g small bunches, see picture, ends cut off and chopped into 1” pieces

Beans

Instructions

  1. Preheat oven to 425F.  

Prepare Potatoes

  1. Scrub and large dice the sweet and white unpeeled potatoes into 1" cubes.  

  2. Spread over two baking sheets lined with parchment or non-stick mat or made of stoneware. Sprinkle with salt, pepper and garlic powder. Convection Bake for 30 minutes.

    cubed white and sweet potatoes wfpb

Prepare Dressing

  1. While the potatoes bake, work quickly to prepare the dressing. In a 4 cup measure or medium bowl mix all dressing ingredients: garlic cloves, tahini (sesame seed butter), chia seeds, lemon juice, water (the water should equal the amount of lemon juice), salt, Dijon mustard, maple / agave syrup or other sweetener, freshly ground black pepper, dried or fresh dill, and green onions.

    whole-foods plant-based salad dressing Dijon mustard, green-onion chia-seeds dill lemon

Prepare Asparagus and Beans

  1. When there is 15 minutes left on the potatoes, cut and steam the asparagus in a microwave steamer for about 8 minutes with about 1/4 cup water, until tender and still a bit crunchy, not mushy. 

    how to steam asparagus in the microwave wfpb
  2. When the asparagus is done, drain in a colander with the rinsed beans.

Combine

  1. Pour the dressing over the salad.

    Dijon Mustard Dill Lemon Chia-seed Tahini wfpb salad dressing
  2. Mix the potatoes, asparagus, beans, and dressing together in a large salad bowl and season to taste. Serve immediately, warm.

    sweet potato asparagus wfpb salad with black beans

Recipe Notes

Eat cold or warm as leftovers.

Nutrition Facts
Vegan Asparagus Black Bean and Roasted Sweet Potato Salad - No Oil, 30 Minute Dinner
Amount Per Serving
Calories 240 Calories from Fat 18
% Daily Value*
Total Fat 2g 3%
Sodium 804mg 34%
Potassium 1239mg 35%
Total Carbohydrates 45g 15%
Dietary Fiber 13g 52%
Sugars 6g
Protein 12g 24%
Vitamin A 167.3%
Vitamin C 38.5%
Calcium 14.3%
Iron 51.7%
* Percent Daily Values are based on a 2000 calorie diet.

Initial inspiration for this recipe came from: Oh She Glows Asparagus and Potato Salad

What's Special About VeganEnvy Recipes?  

VeganEnvy recipes are easy, low-fat, whole-foods, plant-based and nutrition rich.  Real food my family eats, and techniques we use to cook.

I choose ingredients that are proven to prevent and reverse disease, based on scientific studies, such as those reviewed on nutritionfacts.org and findings published by whole-foods plant-based (WFPB) experts featured in the Forks Over Knives (FOK) and What the Health documentaries FOK trailer.

Eating VeganEnvy recipes will make you lose weight, look better, feel better and live longer.  PLUS spend your money to cruelty free food systems, cut your environmental impact, and likely increase your compassion for, and awareness of, lives other than your own.

I changed, just like that

 

JOIN the VeganEnvy.com Community 

VeganEnvy.com Facebook Group

Click here to EXPLORE

Get surrounded by vegan LOVE.  

 

Healthy Vegan is Trending!

Please, help others, and our planet – share this content on social media!

Bok Choy Silken Tofu Noodle Soup (Source of Calcium!)

Vegan Bok Choy Tofu Noodle Soup Bowls

This bok choy, tofu and noodles soup is so tasty, it is easy, simple and fast to make and is satisfying for dinner, and something you can definitely serve to non vegan company with confidence.

It’s restaurant quality… my family says.  ♥

Bok Choy goes so great with tofu, and soy sauce, and ginger.  A medium tofu (softer than firm) works best in the soup because it has a complementary soft texture to the stiffer bok choy and carrots.

See my article All About Tofu for tofu tips.

The texture combinations when you enjoy a spoonful of this, are truly excellent.

This soup will fill you up without filling you out…

Jump to Recipe

Whole Baby Bok Choy

For this tofu soup recipe I used  “Shanghai Bok Choy” it is larger than baby bok choy, but not full size.

Full size and baby bok choy will work as well.  Cut bite size pieces – whatever kind of bok choy you use.

Bok choy is a nice mild addition to many dishes,  and it is very healthy for you.

Bok Choy is a great source of calcium – did you know?

  • One cup of bok choy contains the same amount of calcium as a glass of cow’s milk, due to having a better calcium absorption rate (in the 50–60% range, where calcium from milk is 30-40%).  See this article for more about calcium absorption.
  • The best sources of calcium come from the earth, in foods such as kale, broccoli, bok choy, and Brussels sprouts.  As a bonus, these vegetables are high in vitamin K, which is also important for strong bones.
  • Not that you have to worry, there is no need to specifically target calcium sources in your diet; a diverse, whole-foods, plant-based diet will provide all of the calcium you need.

In one study, fruit and vegetable intake was positively associated with bone density.

My bok choy was very clean, not much dirt trapped under the stalks.

I chopped it like this, then put it in a large colander and gave it a rinse in the sink before adding it to the bubbling broth.

Chopped Bok Choy
bowls of asian tofu soup

If you don’t have spaghettini you can use whole grain spaghetti, it will take a few more minutes to cook, but thicker noodles are fun too, right?

I used canned mushrooms because I wanted to use staple ingredients that most people have in the kitchen.  If you use fresh or dried mushrooms it will make this soup even more delicious for you.

Adding the tofu to the soup
Add cubed medium tofu near the end, and gently stir through the soup.

Chop your dried seaweed (optional) before you add it.

Seaweed contains iodine – an essential nutrient for health.

Crumbled dried nori seaweed

Sprinkle some chili peppers in your bowl, or leave it mild and add a bit more soy sauce instead.

 

Enjoy!  Soup is On! 🙂

Crushed Red Pepper - Spicy

 

Bok Choy Tofu Noodle Soup Vegan
Print

Bok Choy Tofu Vegan Soup

Course: Main Course, Soup
Cuisine: Asian
Prep Time: 22 minutes
Cook Time: 8 minutes
Total Time: 30 minutes
Servings: 8 servings
Calories: 192 kcal
Author: Jeanette Whitten

Spaghettini noodles are thinner than spaghetti, and cook in 6-8 minutes, so this soup is fast to make, plus, the noodles make it familiar and appealing to kids. The tofu adds substance and you can be sure it will fill you up as a main dish.

Ingredients

  • 4 cups (1L) vegetable broth
  • 6 cups (1.5L) water
  • 195 g whole wheat spaghetti 7 oz whole grain, use spaghettini (thinner) half a package
  • 10 oz can mushrooms (284 mL), drained, or use dried or fresh
  • 2 Tablespoons (15 mL) seaweed dried nori, crumbled, optional
  • 2 Tablespoons (15 mL) ginger minced fresh, frozen, or jarred, to taste
  • 15 cups bok choy about 6 medium, with leaves, chopped, or Chinese cabbage
  • 1 yellow bell pepper medium , large diced
  • 2 cups carrots , in matchsticks
  • 4 green onions , sliced
  • 700 g silken tofu 25 oz total, 2 packages, in large cubes
  • 1 teaspoon (5 mL) dried cilantro
  • 2 tablespoons (45 mL) soy sauce , or to taste
  • sprinkle Crushed red pepper - spicy , to taste, see image

Instructions

  1. On high, in a large soup pot, combine the vegetable broth with 6 cups water, mushrooms, seaweed, and ginger and bring to a rapid boil.

  2. Wash and chop the bok choy and carrots. 

  3. Once the broth is bubbling, reduce heat, break the spaghettini noodles into very small pieces and drop them in.  Cook until the noodles are al dente, about 3 to 4 minutes.

  4. Increase heat back to high, add the bok choy and carrots.  Reduce heat to medium once the soup begins simmering again.

  5. Slice and add the bell pepper and onions, increase heat as required, to keep the soup bubbling gently.

  6. Cut tofu into large cubes and add with cilantro.  Cook for 2 to 3 minutes longer. Stir in soy sauce and serve at once.

  7. Season with crushed red pepper, or hot sauce, and additional soy sauce.

Recipe Notes

To use frozen ginger, leave the skin on and grate it on a microplane grater.

Try dried mushrooms for even better flavour.

For a more traditional asian soup, use whole grain buckwheat soba noodles instead of whole grain spaghettini.

Chinese cabbage also works well in this soup instead of bok choy.

Nutrition Facts
Bok Choy Tofu Vegan Soup
Amount Per Serving (1 / 8th of recipe)
Calories 192 Calories from Fat 27
% Daily Value*
Total Fat 3g 5%
Sodium 964mg 40%
Potassium 787mg 22%
Total Carbohydrates 32g 11%
Dietary Fiber 3g 12%
Sugars 6g
Protein 11g 22%
Vitamin A 231.8%
Vitamin C 112.9%
Calcium 21.4%
Iron 20.2%
* Percent Daily Values are based on a 2000 calorie diet.

 

So vegan use a strawberry instead of a mouse

Creamy Tofu Pasta Sauce with Garlic, Zucchini & Tomato

Image of Creamy Tofu Pasta Sauce with Zucchini and Tomatoes

This recipe is a Creamy Tofu Pasta Sauce, with Garlic, Zucchini, Spinach & Tomato.  It is a fast, easy vegan dairy-free cream sauce that is high protein, healthy, and low fat because, like all my recipes, it is delicious without oil.

This fast tofu pasta sauce dinner only takes 30 minutes to make.

Use soft silken tofu to make a creamy, tomato and zucchini pasta sauce for dinner that is oil free and nut free.

Jump to Recipe

If you like garlic, tomatoes and creamy sauces you will like this simple pasta dish.  It is an easy and quick vegan recipe for beginners and experienced cooks alike.

This tofu pasta sauce has a flavour that is fantastic, and works with vegetables other than zucchini too.

Add spinach in the last step for a true vegan experience.  Don’t forget the lemon!

close up with spinach

Is Traditional White Cream Sauce Fattening?

Did you know?  Making a tofu pasta cream sauce from 600 g silken tofu instead of the equal 2 1/2 cups dairy Half & Half cream (considered low-fat cream) reduces calories from 787.5 to 270 calories.

Using soft tofu in your pasta sauce instead of half and half cream reduces fat from 69.5 grams to  15 grams.

And, if you made a white sauce with flour, skim milk and 4 Tbsp of butter you are getting even more fat – 2.5 cups of that sauce would be 905 calories and 65 g of fat.

So, stick with us healthy vegans here, and choose to keep your blood flowing to your brain without blockages.

Choose 15 grams of fat in this low fat, healthy tofu pasta sauce recipe without oil, vs. 65 grams of fat with traditional pasta sauces.

 

So, YES, dairy white sauce is fattening.

Plus, tofu is cholesterol free, dairy is full of cholesterol.

You can make this fast dinner recipe in the time it takes you to boil the pasta.

Image of whole grain whole wheat pasta boiling
Image of canned diced tomatoes and zucchini in the large pot

Pre-chop your vegetables and add them to a large pot.  Add the tomato paste and stir.

Image of adding the tofu based pasta sauce, it looks very white and creamy, but is dairy-free.

Blend the silken tofu and once creamy, add it to the vegetables.

 

New to using tofu?  Read all about silken tofu in my All About Tofu post.

 

 

Stir in cream sauce

Stir the tofu pasta cream sauce until completely combined.

 

Image the tofu based pasta sauce completely stirred in to the penne pasta.
Image of spinach melted in with the creamy tofu pasta sauce and whole grain penne.

 

Add spinach and stir to melt it into the pasta just before serving.

 

You don’t need to cook the spinach longer than a few minutes.

Voila!

While this vegan tofu pasta sauce recipe has no oil and is low-fat it will fill you up quite quickly.  It has a good amount of protein, and is full of nutrition that you need to be healthy.

It is a creamy, light, and delicious, dairy-free tofu pasta sauce dish, that is very satisfying, and nutritious, definitely a great vegan meal. 🙂

 

 

Vegan Creamy tomato zucchini pasta penne tofu soup
Print

Creamy Tofu Pasta Sauce with Garlic, Zucchini, Spinach & Tomato

Course: Main Course, Pasta
Cuisine: Italian, Vegan
Prep Time: 15 minutes
Cook Time: 15 minutes
Total Time: 30 minutes
Servings: 8 people
Calories: 276 kcal
Author: Jeanette Whitten

Make this vegan creamy low fat and healthy tofu pasta sauce dish with silken tofu for a completely satisfying, easy, fast and delicious high protein dinner.  Optionally, stir in fresh spinach, just so it wilts and melts, then serve with generous squeezes of refreshing lemon juice.  

It only takes 30 minutes to make and is flavourful!

No oil, but creamy.  Dairy free of course.

Ingredients

  • 13.5 ounces whole wheat penne pasta 375 g whole grain, or other short cut pasta
  • 8 zucchini small, cubed - a bagful from Costco
  • 5 garlic cloves - medium, minced
  • 1 teaspoon salt 5 mL
  • 1 red pepper sliced
  • 1/2 jalapeno pepper diced, or 1 tsp black pepper
  • 4 tablespoons tomato paste 60 mL or 1 small can
  • 28 ounces can diced tomatoes 796 mL large can, with juice
  • 22 ounces silken tofu soft, 2 packages, amazon.com
  • 6 cups baby spinach 180 g fresh and packed, 1 bag
  • 1 lemon 2 Tbsp juice or more, freshly squeezed

Suggested Toppings

Instructions

Assemble Ingredients

  1. Assemble your ingredients, open cans so you can add ingredients easily, this dish comes together very quickly.

Boil Pasta

  1. Put on a medium pot of water to a boil for the pasta. Cook the pasta according to package directions while you make the veggies and sauce. 


Prepare Vegetables

  1. Cube the zucchini. Mince the garlic cloves.

  2. Heat a large pot to medium heat, add the cubed zucchini, garlic, and salt, and stir.  Moisture will come out of the zucchini - it shouldn't burn.  If it gets dry add water a tablespoon at a time to moisten. 

  3. Slice the red pepper, and dice the jalapeño, if using. Remove the seeds if you don’t like things too spicy! 


  4. Once the zucchini has slightly softened, add the peppers.  Stir for 2 minutes.

  5. Add the tomato paste and stir to coat the vegetables.  Your pasta should be almost done. 

  6. Stir in the undrained diced tomatoes.

Blend Tofu

  1. Blend the silken (soft) tofu in a small blender until it looks like sour cream, and stir into the vegetables.    

Combine and Add Spinach

  1. Drain the pasta and add the hot pasta to the vegetables and sauce.

    Taste for salt, add more if required.

  2. Once bubbling, turn off heat, stir in spinach leaves just so they wilt, and serve.

    Squeeze liberal amounts of fresh lemon juice on each serving.

Recipe Notes

While the pasta is getting comfortable with it's new saucy partner, gather up any toppings you want to use.  

Like vegan parmesan cheese for sprinkling, additional diced jalapeño, and toasted pine nuts.

Enjoy your creamy, vegan, saucy vegetables and pasta!

Nutrition Facts
Creamy Tofu Pasta Sauce with Garlic, Zucchini, Spinach & Tomato
Amount Per Serving
Calories 276 Calories from Fat 36
% Daily Value*
Total Fat 4g 6%
Sodium 534mg 22%
Potassium 1102mg 31%
Total Carbohydrates 47g 16%
Dietary Fiber 8g 32%
Sugars 11g
Protein 14g 28%
Vitamin A 64.3%
Vitamin C 97.2%
Calcium 11.8%
Iron 18.6%
* Percent Daily Values are based on a 2000 calorie diet.

 

Inspired by: http://funnyloveblog.com/2013/02/18/pasta-with-zucchini-and-tomato-cream-sauce/

 

Image of the funny vegan meme "I've Got 99 Problems and Protein Ain't One. Sincerely, Vegans Everywhere".

Irresistible Peanut Butter Cookies

Simple Vegan Gluten-free Peanut Butter Cookies with Oat flour

These easy, seven ingredient, peanut butter cookies are both chewy and crispy, and melt in your mouth with a burst of real peanut flavour and sweetness.  With natural peanut butter, and make-it-yourself oat flour, they are egg-free, smooth, chewy, and gluten-free.

When I put these out for snacking, people ask for the recipe.  They are that good.

Jump to Recipe

 

Coconut sugar is darker than golden brown sugar, and is what gives these cookies a beautiful deep colour.

Use natural peanut butter for the best flavour,

I’m talking about peanut butter where the ingredients are… peanuts.  With nothing else.  Are you into that yet?

Consider getting hippie, and more healthy, about your peanut butter, if you haven’t already!

Natural peanut butter may seem strange to some, because the oil separates.  My post about how to open, stir, store, and why processed nut butters are BAD for us: How to Use Natural Peanut Butter may urge you to go natural with your peanut butter.

Did you know that an extra daily snack of nuts didn’t make people gain weight?

Don’t be afraid to eat nuts daily.  In fact, eating an extra handful or two of nuts a day made people lose weight!

Read my post about the weight loss trick: Eating Nuts Daily Did Not Cause Weight Gain – It Caused Weight Loss and you will want to make and eat these peanut butter cookies even more!

Use room temperature peanut butter if you can.

I have made these with fridge peanut butter, and that is totally doable, but what worked really well was using a new small jar of natural peanut butter out of the cupboard.  I used the entire jar (double batch), and it was so easy to stir soft peanut butter into the sugar and flour.

You could also microwave your peanut butter if you use a glass or plastic mixing bowl.

Nut based cookies are an awesome snack.

So portable, chewy, yummy and easy.  Cookies are great to have around the house for after school, or after supper.

I have to admit, there is a lot of sugar in those cookies – because of that, we should consider them a sometimes treat, not a daily source of energy.

But, that said, I eat these peanut butter cookies when I make them, usually two to three cookies a day, and I consider them my nuts for that day.  They did not make me gain weight either!

Eat one or two of these cookies, and feel your cravings disappear for a couple of hours! 🙂

 

Image of vegan irresistible peanut butter cookies
Print

Irresistible Peanut Butter Cookies

Course: Dessert, Snack
Cuisine: American, Dairy Free, Egg Free, Gluten Free, Vegan
Prep Time: 15 minutes
Cook Time: 10 minutes
Total Time: 25 minutes
Servings: 28 cookies
Calories: 170 kcal
Author: Jeanette Whitten

Soft and chewy peanut butter cookies that are vegan and gluten-free, but sweet and melty in your mouth! 

Perfect little crowd pleasers, packed with big peanut butter flavour!

Ingredients

Instructions

  1. Preheat oven to 350 degrees Fahrenheit.  Use baking sheet(s).

  2. In a high speed blender, blend quick cooking oats to make oat flour.  Approx. 1 1/4 cup of oats will give a heaping cup of oat flour.

  3. In a large mixing bowl, stir together the vanilla, peanut butter, and sugar. Use room temperature peanut butter if possible, or microwave slightly for easier stirring.  Coconut sugar made these cookies have an excellent toasted flavour.

  4. In a separate mixing bowl, mix the dry ingredients together (oat flour, baking soda, and salt).
  5. While stirring the peanut butter mixture, add the oat flour mixture. Add in the non-dairy milk or water and continue to stir until combined.

  6. Roll the dough into balls (about 1 1/2 - 2 tablespoons per cookie), drop on baking sheet, and flatten with a fork one way and then the other to create a crisscross pattern.  With natural peanut butter, I did not need to spray my baking sheets.  The cookies don't stick.

  7. Bake for 10-13 minutes or until just starting to turn golden on edges (they bake FAST so watch them carefully).  The cookies expand and flatten out slightly while they are cooking. 

  8. Let cool completely.
  9. Store in an airtight plastic container to keep the cookies soft and chewy.

Recipe Notes

Make your own oat flour by processing quick cooking rolled oats in a food processor for 2-3 minutes or a small high speed blender for a minute until a fine "flour" has formed.  

If you have oats on hand, you can make this quick flour anytime, it tastes so fresh.  

Blending the oats makes the cookies smooth instead of lumpy, many kids (and adults) love smooth cookies.

 

 

Nutrition Facts
Irresistible Peanut Butter Cookies
Amount Per Serving (1 cookie)
Calories 170 Calories from Fat 81
% Daily Value*
Total Fat 9g 14%
Saturated Fat 2g 10%
Sodium 245mg 10%
Potassium 140mg 4%
Total Carbohydrates 17g 6%
Dietary Fiber 1g 4%
Sugars 9g
Protein 5g 10%
Calcium 1.6%
Iron 3.2%
* Percent Daily Values are based on a 2000 calorie diet.

Indian Palak Paneer (Spinach, Tofu and Eggplant) Side Dish

Image of Healthy Vegan Indian Palak Paneer with Spinach Eggplant and Tofu from VeganEnvy.com

Indian Palak Paneer – Vegan Spinach Side Dish with Tofu and Eggplant

Wondering what to make for dinner tonight?  Got Tofu?  Eggplant? Frozen or Fresh Spinach?  Got 15 minutes?  Try this basic, easy, fast, vegan version of Spinach Indian Palak Paneer that uses tofu cubes and eggplant instead of dairy cheese.  Serve with rice or potatoes.

The recipe uses extra firm tofu, as a vegan Indian paneer (cheese) substitute and replacement so it is dairy-free.

Palak is a spinach curry – this one uses frozen chopped spinach, a little tomato, onion and eggplant to make a great tasting base.

If you don’t have any eggplant, just add another package of tofu or a can of chickpeas, because either of those will taste great too.

Jump to Recipe

 

Image of Vegan Indian Palak Paneer with tofu and eggplant on plate with basmati rice and corn on the cob.

 

 

Or, if you are looking for other tofu supper recipe ideas, check out my post on great tofu recipes for dinner.

The comforting Indian spices in this dish make it unique and special, filling the kitchen with enticing East Indian aromas.

Please enjoy this healthy, no-cheese paneer recipe that is lactose free, iron rich, quick vegan meal for dinner.

When you eat this you will feel like you are at an East Indian restaurant, and going back to the buffet for more.

Delicious!

Image of Eggplants from VeganEnvy.com

Do you need to salt eggplant before using it?

Many sources will tell you to salt and let the eggplant sweat before using to remove bitterness – but, I was in a time crunch, so I wondered: do you really need to salt eggplant?

My research has indicated salting eggplant is no longer necessary due to the way farmers breed eggplants so that they are less bitter now.

The answer is NO!  You don’t need to salt your eggplant.

If you would rather spend your time doing other things than salting and waiting for an eggplant, please go ahead and do other things.

 

Image of Sliced Baked Eggplant

I highly recommend trying eggplant if you haven’t yet, it is incredibly easy to work with – just wash and cube it – it’s ready to go!

Don’t worry about any seeds inside, they are tiny and edible.

Cubing eggplant is as easy as cubing tofu, but wait, it is even easier, because you don’t need to press or drain eggplant.

Are you new to eggplant?

I was, and so was my family.  Now, I am getting better at it and, wow, it is an awesome easy vegetable to cook with.

Just buy one from your grocery store.  It should last on your counter for a while.  Wash it and cut it, bake or stir fry it, So easy!!

In my cream of cauliflower soup recipe I posted a chart of vegetables with the most antioxidant power, and eggplant was second on the list – it is full of antioxidants.

So let’s try to eat eggplant more often, ok?

You can use fresh or frozen spinach!

Can we move on to the other star of this dish, frozen spinach?

Spinach is such a versatile ingredient for a vegan, I always have a few bricks of frozen spinach, and packages of frozen spinach nuggets in my freezer for when I am running low on fresh vegetables.

It takes up much less space than fresh spinach in your fridge, and packs so much nutrition and iron into the meal.  I make a point of eating some dark green type vegetable daily to feel my best.

 

How to Make This Recipe

Image of Frozen Spinach Nuggets from VeganEnvy.com
Image of Frozen Spinach Cubes
Image of the first steps of this vegan Indian spinach side dish recipe: tofu as a paneer substitute with cubed eggplant, onions, spices and fresh blended tomatoes.

 

Chop your eggplant (or open a can of chickpeas) and tofu into 1″ cubes.

Food process and sautee your onions in a large pan or wok, with the first set of spices.

Microwave or chop your spinach.

Add the blended or diced tomatoes to the pan, stir in the tofu and eggplant.

Cook for a few minutes then add the spinach.

Image of Vegan Indian Palak Paneer with Spinach, Eggplant and Tofu in Wok

Now, let’s spice this dish even more.

Add the second set of spices, use heaping spoonfuls to make it more spicy, depending on your excellent taste.  The recipe as it stands will make it quite mild, but we enjoyed it.

The cumin, coriander, ginger, curry powder, and garlic are soooo seriously tasty.

Serve this warm, fragrant spinach side dish!

 

Image of eating Vegan Indian Palak Paneer Oil-Free with Spinach Eggplant Tofu in a bowl

Wouldn’t this go well with a nice East Indian chutney?  For a touch of vinegar and sweetness.

Next project for me – post a chutney recipe!

Image on plate - vegan Indian spinach side dish recipe: tofu as a paneer substitute with cubed eggplant, onions, spices and fresh blended tomatoes, rice, and fresh corn on the cob.

 

We got a kick out of eating this Indian spinach side dish with french fries – oil-free oven baked potato wedges specifically – and ketchup, kind of a cultural juxtaposition.

Ketchup actually went really well with it.

The second time I made the vegan palak paneer we had it with brown basmati rice and corn on the cob.  That was delicious as well.

Family friendly East-West Indian fusion combos! ?

Image of fluffy brown basmati rice, which also goes great with this vegan spinach Indian side dish.
Image of Vegan Indian Palak Paneer with tofu and eggplant on plate with basmati rice and corn on the cob.

Because of the minimal cooking time, tofu, eggplant, and spinach combine into a great recipe when you only have 20 minutes until you want to eat.

The slowest part is trying to find the spices and measure them out!

Try fresh ginger instead of powder for extra kick.

I hope you enjoy creating your own east Indian healthy oil-free buffet dish!

Please, go back for seconds!  🙂

 

Image of a funny Vegan Pokemon meme - "When you Evolve to Vegan, from Saladleaf to Vegetareon to Veganzard"

 

Print

Indian Palak Paneer (Dairy Free)

Course: Side Dish
Cuisine: Dairy Free, Indian, Tofu, Vegan, Whole Foods
Prep Time: 2 minutes
Cook Time: 13 minutes
Total Time: 15 minutes
Servings: 6 servings
Calories: 108 kcal
Author: Jeanette Whitten
You can have this warm and fragrant spinach eggplant tofu dish ready and on your table in just 15 minutes! 

This is a mildly spiced version, with a hint of east Indian flavours.  Perfect for families with kids.  For more intense flavours use heaping teaspoons of the spices instead of levelled off spoons.

Sauté frozen spinach and fresh eggplant with flavourful onion, tomato, garlic and ginger. 

Add tofu as a dairy-free "paneer," instead of the traditional cubes of Indian cheese. 

Nutritious, flavourful and delicious!

Ingredients

  • 10 oz frozen spinach 283 g (1 package) chopped, microwave thawed, not drained
  • 1 eggplant medium size, cubed, or a 2nd package of tofu, or a can of drained chickpeas
  • 16 oz extra firm tofu 450 g extra firm, unpressed, cubed same size as the eggplant
  • 1 sweet onion or red onion, finely chopped or food processed
  • 1 teaspoon ground cumin 5 mL
  • cayenne powder a dash
  • 1 tsp ginger powder or 5 cm fresh ginger minced
  • 2 garlic cloves, medium, minced
  • 1 1/2 cup tomatoes 240 mL fresh, diced or blended
  • 1 teaspoon coriander powder 5 mL
  • 1 teaspoon curry powder 5 mL mild
  • 1/2 teaspoon salt 5 mL and to taste

Instructions

  1. Microwave the frozen spinach 2-3 min to thaw. Do not drain.  I just leave it in the package in the microwave, on a dish to catch leaks, and open it over my pan.

  2. Wash and cube eggplant.  Cube extra firm Tofu.  Make both the same size cubes about 1" square.

  3. Dice or food process onion, add to a wok or large pan, on medium heat.
  4. Add cumin, cayenne, ginger and garlic and cook until onions are translucent. 

  5. Blend tomatoes and add just before the onions begin to stick, and stir in.

  6. Add the cubed eggplant and tofu and stir, cook for 5 minutes on medium.  No need to press the tofu.

  7. Add thawed spinach and stir to combine.
  8. Add coriander, curry powder and salt.
  9. Cook for 5 minutes more on medium heat, stirring constantly until the tofu is heated all the way through, and moisture has evaporated to your liking.

  10. Serve warm.
Nutrition Facts
Indian Palak Paneer (Dairy Free)
Amount Per Serving
Calories 108 Calories from Fat 18
% Daily Value*
Total Fat 2g 3%
Sodium 264mg 11%
Potassium 644mg 18%
Total Carbohydrates 14g 5%
Dietary Fiber 4g 16%
Sugars 7g
Protein 8g 16%
Vitamin A 117.4%
Vitamin C 15%
Calcium 11.2%
Iron 13.7%
* Percent Daily Values are based on a 2000 calorie diet.

What's Special About VeganEnvy Recipes?  

VeganEnvy recipes are easy, low-fat, whole-foods, plant-based and nutrition rich.  Real food my family eats, and techniques we use to cook.

I choose ingredients that are proven to prevent and reverse disease, based on scientific studies, such as those reviewed on nutritionfacts.org and findings published by whole-foods plant-based (WFPB) experts featured in the Forks Over Knives (FOK) and What the Health documentaries FOK trailer.

Eating VeganEnvy recipes will make you lose weight, look better, feel better and live longer.  PLUS spend your money to cruelty free food systems, cut your environmental impact, and likely increase your compassion for, and awareness of, lives other than your own.

 
FOLLOW and SUBSCRIBE to VeganEnvy.com on Pinterest, Twitter, Instagram, YouTube, and Facebook!

Get FREE healthy vegan information and recipes!

FOLLOW HERE!

 

Healthy Vegan is Trending!

Please, help others, and our planet – share this content on social media!

Pin It on Pinterest