Italian Cornmeal Zucchini Polenta – 20 minutes

Italian Cornmeal Zucchini Polenta – 20 minutes

Easy Vegan Zuchinni Cornmeal Italian Polenta

Turn a Bag of Cornmeal into Italian Creamy Zucchini Polenta, FAST – with Savoury Seasonings

Nutrition Facts
Vegan Italian Cornmeal Zucchini Polenta - 15 minutes - Fat-free
Amount Per Serving (1 / 4th of recipe)
Calories 177 Calories from Fat 27
% Daily Value*
Fat 3g5%
Saturated Fat 1g6%
Sodium 309mg13%
Potassium 408mg12%
Carbohydrates 33g11%
Fiber 5g21%
Sugar 3g3%
Protein 6g12%
Vitamin A 186IU4%
Vitamin C 17mg21%
Calcium 24mg2%
Iron 2mg11%
* Percent Daily Values are based on a 2000 calorie diet.

I’d never made polenta from scratch before.  Have you?

I didn’t know you could make a vegan, fat-free, polenta (think corn porridge!) using cornmeal, for dinner, and that it would only take 15 – 20 minutes.

It’s really easy and very yummy when you add some seasonings and zucchini to it.  The zucchini keeps it moist and stops it from hardening as much, as it cools.

Jump to Recipe

Cornmeal polenta is faster than pasta, easier than potatoes, speedier than quinoa, quicker than rice, and seriously lip smacking good.raw cornmeal for vegan polenta

If you do know how to make polenta, then you probably agree, making creamy vegan cornmeal polenta is really easy, and naturally tastes great as a no-oil gluten-free whole-grain plant-based quick easy vegan side-dish.

Simple Creamy Vegan Polenta

Boil water, add seasonings and extras (if any), add cornmeal, wait a few minutes, done!

My kids probably would have preferred if I left out the seasonings and extras.

But… I still had 4 zucchini squash from my neighbours and aunt taking up most of my counter ledge.

Must. Use. More. Zucchini. Autumn harvest and all.

So I created this shredded zucchini polenta recipe that turned out wonderfully.

Simple Creamy Vegan Polenta with Zucchini and Italian Seasonings

Boil water, food process a generous sized zucchini (mine made 4 cups), add salt, Italian seasonings like oregano, and rosemary, with generous pepper, add zucchini to the water, stir in cornmeal, wait 5 minutes, voila!

Savoury, vegan, fat-free, gluten-free, low FODMAP (for us folks with IBS), Italian style polenta.

Feeding Vegan Children – Skip the Green Bits

My kids were disappointed that the polenta had the seasonings, and the green bits of zucchini skin.

If you are feeding vegan children who are picky about mixed in green things, like mine, I would suggest you peel the zucchini and make the polenta with just salt, pull the kids portions out, then quickly add remaining seasonings for the non picky eaters.  Serve broccoli or something else green on the side, full transparency kids.

Fast

I say quickly, because cornmeal thickens up real fast in boiling water, I was very surprised, and pleased by this.  It is why I suggest adding the spices before the cornmeal in the recipe below, otherwise it is tricky to stir them into the thickness.

I ended up with lumps, and discovered they are very tasty, so don’t worry about those.  What a great easy carb for a supper on a busy night.  Polenta weekly from now on?!

Mmmmm Kind of Texture

The polenta is such a comforting texture when it is warm, like thick porridge, but more smooth, sophisticated, and appropriate for dinner.

Is this what grits are?  I really don’t know.

As soon as I find out, I will share my knowledge with you, it’s my mission.

To make vegan families the norm.

FODMAP rating – low FODMAP.  For people with IBS, no onions in this dish, and cornmeal is low fodmap, yay!

Vegan Dinner Idea Italian Cornmeal Zucchini Polenta

Vegan Italian Cornmeal Zucchini Polenta - 15 minutes - Fat-free

Jeanette
Take water, a bag of cornmeal, a zucchini, oregano, rosemary, salt and pepper and turn it into a filling, lip smacking, yummy, warm, vegan comfort food, that comes together so fast and tastes wonderful.
Whole-grains, gluten-free, plant-based, no-oil.  Tastes a bit like thanksgiving.
Use a food processor to prepare the zucchini, peel it first if serving picky children, throw it in some boiling water with the seasonings, add cornmeal, stir and wait 5 minutes for the cornmeal to cook.  
Very simple.  Very cozy.  Very smooth and full of taste.
Great recipe to try on a night you are running late and looking for a fast, easy, simple, vegan carb/starch side-dish for your supper.
No ratings yet
Prep Time 5 mins
Cook Time 15 mins
Total Time 15 mins
Course Side Dish
Cuisine Italian
Servings 4 servings
Calories 177 kcal

Ingredients & Tips
 
 

  • 3 cups water
  • 3 cups zucchini approximate, coarsely shredded in food processor, or grated. One large zucchini.
  • 0.5 tsp salt
  • 0.25 tsp black pepper or to taste
  • 1 tbsp nutritional yeast optional, truly, you won't miss it
  • 0.5 tsp oregano dried, or 1/2 tbsp fresh
  • 0.5 tsp rosemary or thyme, dried, or 1/2 tbsp fresh
  • 1 cup cornmeal cornmeal

Instructions
 

  • Grate or food process zucchini. Peel first if serving to picky children, or picky adults.  Add zucchini and water to a large saucepan, stir to combine and bring to a boil.
  • Add salt, pepper, oregano, rosemary, and nutritional yeast, if using.
  • With water / zucchini and spices bubbling, add cornmeal in a thin stream, stirring with a wooden spoon to incorporate.  
    raw cornmeal for vegan polenta
  • Turn heat to low.  Keep stirring over low heat for at least 5 minutes as the cornmeal cooks and loses it's raw taste. It thickens into polenta very quickly, which is why it is important to have the seasonings in the liquid before the cornmeal. Otherwise it is tricky to stir it all together.
  • Taste test (blow on it, don't burn your tongue!) and adjust seasonings to your preference.
  • After the cornmeal has been cooking, it should get thick, turn off heat, let it sit 5 more minutes, then it should be ready to serve.  The longer the polenta sits, the thicker it will get and the herbs will mellow out.  Oregano can be quite strong, I find it tastes better the longer it sits, and is really nice as leftovers.
    Creamy fat-free vegan zucchini cornmeal polenta
  • Snip green onions or chives overtop when serving, some people like this with freshly squeezed lemon as well, or cranberry sauce.
    vegan no-oil cornmeal polenta with zucchini

Notes

Stir in black beans before serving if you are looking to add a vegan protein.
Serving ideas, with:
carrots sautéed in water, add spinach and fresh dill when carrots are almost done.
kidney beans or chickpeas and canned mushrooms microwaved in a steamer dish, seasoned with cumin or chili powder and freshly squeezed lemon.  
a nice dark leafy greens salad.
cranberry sauce.

Nutrition

Nutrition Facts
Vegan Italian Cornmeal Zucchini Polenta - 15 minutes - Fat-free
Amount Per Serving (1 / 4th of recipe)
Calories 177 Calories from Fat 27
% Daily Value*
Fat 3g5%
Saturated Fat 1g6%
Sodium 309mg13%
Potassium 408mg12%
Carbohydrates 33g11%
Fiber 5g21%
Sugar 3g3%
Protein 6g12%
Vitamin A 186IU4%
Vitamin C 17mg21%
Calcium 24mg2%
Iron 2mg11%
* Percent Daily Values are based on a 2000 calorie diet.
Tried this recipe?Mention @veganenvy or tag #veganenvy!

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Super Summer-Time Pasta Salad

Super Summer-Time Pasta Salad

Healthy Vegan Black Bean Pasta Salad

We eat this salad on days I have waited too long to start supper.  If I want to feed my family food in 15 minutes, this will do!  My kids favourite food is pasta, so they love it.

Try this great no-oil whole-foods plant-based meal salad for a pot-luck, party, or BBQ. Get your plant-based protein from beans and whole grain pasta.  People will ask you about the dressing, surprise them by saying “it’s only dried herbs and lemon!”.

With frozen peas, cucumber, canned or frozen corn, green onions, tomatoes, whole grain pasta and black olives this simple vegan dinner salad is fast, fresh, and easy to put together.

Jump to Recipe

Nutrition Facts
Super Summer-Time Pasta Salad
Amount Per Serving (1 / 10th of recipe)
Calories 351 Calories from Fat 63
% Daily Value*
Fat 7g11%
Saturated Fat 1g6%
Sodium 1275mg55%
Potassium 719mg21%
Carbohydrates 60g20%
Fiber 11g46%
Sugar 4g4%
Protein 15g30%
Vitamin A 800IU16%
Vitamin C 25.8mg31%
Calcium 103mg10%
Iron 4.6mg26%
* Percent Daily Values are based on a 2000 calorie diet.

Hot pasta thaws the peas, activates the seasonings

While the pasta cooks, gather the vegetables, stir them together, still frozen.  Add the drained pasta and the heat cooks the peas a touch, the pasta cools, things get juicy, the dried herbs release flavour, and your meal is ready to serve in minutes.

Why whole grain pasta?  Read How To Judge the Healthiness of Grain Products to learn more about why whole grain pasta is going to help your gut microbiome, prevent cancer, and help you lose weight.

Olives make this salad so satisfying

Olives are better for you than olive oil – filled with a small amount of healthy unsaturated fat – the way nature intended us to eat fat, packaged with fibre and phytonutrients.

Canada’s food guide is being revamped, I just gave my input, and was pleased to see they recommend we limit saturated fats and instead choose unsaturated fats.  Good news!

Olives cause your brain to signal “yup, we are satisfied and full here!”  You get that mouth oil feeling, olives curb cravings.

Vegan meal salad that kids love

Simplicity means kid friendly, and most kids really enjoy pasta.  I call this pasta salad, and focus on the pasta when serving it to my kids, more than the vegetables.  Once they taste a few bites, they gobble it all up, making us all happy.  🙂

Vegan Meal Proportions

See my article, How to Eat Vegan For Energy and Weight Loss I talk about the proportions of beans, greens, veggies and starches to eat to keep up your energy and lose weight!  Tip: eat this salad on a bed of spinach or other dark greens, if you want to feel extra energy.

 

Vegan Healthy Pasta Salad Fat-free Italian

Super Summer-Time Pasta Salad

Jeanette
This salad is a meal, a 15 minute vegan fat-free plant-based protein pasta salad dinner!  Black olives, cucumber, whole grain rotini pasta, frozen peas, corn, tomatoes, green onions plus Italian seasonings and lemon juice make an extraordinary delicious high fibre FRESH healthy pasta salad.  
Assemble the vegetables - including the frozen ones - add the drained pasta, stir and the temperature will become perfect to serve.  The peas will melt, even cook a bit, the pasta will cool, it's awesomely fast.
We are always surprised by how tasty this simple combination is.  It's just perfect.  Kids love the sweet peas, salty seasonings, and the pasta!
5 from 1 vote
Prep Time 15 mins
Cook Time 10 mins
Total Time 15 mins
Course Main Course, Pasta, Salad
Cuisine Italian, Western
Servings 10 servings
Calories 351 kcal

Ingredients & Tips
  

Pasta

Vegetables

  • 3 cups cucumber diced, 1 large is about 3 cups
  • 2 cups tomatoes cherry quartered, or large diced whole tomatoes
  • 4 green onions sliced
  • 1 1/2 cups corn frozen, or canned
  • 398 ml black olives pitted canned, whole, no-oil, add a splash of olive juice to the salad, then drain the rest.
  • 1080 ml black beans can drained
  • 2 cups peas frozen

Dressing

  • 1 tbsp onion powder
  • 2 tsp garlic powder
  • 2 tbsp basil dried
  • 1 tbsp oregano dried
  • 1 tsp salt depending on how salty your canned items already are
  • 6 tbsp lemon juice fresh squeezed for vitamin C if you can!

Instructions
 

  • Heat water for pasta.  We like whole grain rotini for this, the rotini shape holds the seasoning well and doesn't get soggy as leftovers.  Once water is boiling, add the pasta, stir.  Cook to be firm - al dente, following package directions, don't overcook.
  • While the water heats, dice the cucumber, tomatoes, green onions and add to an extra large bowl.
  • Open the cans of black beans, corn (if using canned) and black olives.
    Add corn with it's juice (max 1/3 cup) to the bowl, I like to splash some of the black olive juice into the salad bowl too.  If you are using frozen corn it will create some juice when it hits the hot pasta, so don't worry.
  • Add the drained black beans and olives. 
  • Add frozen peas - it is important that they are frozen at this point because they cool the pasta.
  • Add seasonings and lemon juice to a small bowl or measuring cup, stir to combine, taste test and adjust to your preference, pour over salad, and stir  through.
    Easy Healthy WFPB Bean Tomato Cucumber Pasta Salad
  • Once pasta is done, drain pasta well, while it is still hot add the pasta to the vegetables and dressing.
  • Stir to combine. Wait a couple minutes for the herbs to release their flavours, and serve!

Notes

 
Variations: 
Sub herbs for a dried Italian seasoning purchased mix.  Store mixes usually contain salt, so don't add any extra salt.  Read the label, choose a mix that doesn't contain added oils.
Sub cucumber for orange and yellow peppers, zucchini, or romaine lettuce.  As long as you keep the peas, corn, tomatoes and olives other vegetables work well.
Omit the Pasta: This tastes great without the pasta as well, as a bean salad, serve with toast, pitas, or rice, or just with spinach.
Vinegar: I'm curious if a vinegar would make this even nicer.  Afraid to try, because my kids aren't into vinegar much yet and we've got something here that works.
If anyone tries adding vinegar, please let me know!!  Personally, I'd use a balsamic.
 

Nutrition

Nutrition Facts
Super Summer-Time Pasta Salad
Amount Per Serving (1 / 10th of recipe)
Calories 351 Calories from Fat 63
% Daily Value*
Fat 7g11%
Saturated Fat 1g6%
Sodium 1275mg55%
Potassium 719mg21%
Carbohydrates 60g20%
Fiber 11g46%
Sugar 4g4%
Protein 15g30%
Vitamin A 800IU16%
Vitamin C 25.8mg31%
Calcium 103mg10%
Iron 4.6mg26%
* Percent Daily Values are based on a 2000 calorie diet.
Tried this recipe?Mention @veganenvy or tag #veganenvy!

 

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Meatless Marinara Sauce With Protein

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!

 
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Vegan Healthy Marinara Sauce on Spaghetti

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

Jeanette
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.
No ratings yet
Prep Time 10 mins
Cook Time 15 mins
Total Time 25 mins
Course Main Course, Pasta
Cuisine Italian
Servings 8 servings
Calories 354 kcal

Ingredients & Tips
  

  • 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
 

  • 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.
  • 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.
  • 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.
  • 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
  • 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.
  • 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.  
  • In the meantime, add whole grain spaghetti to the boiling pasta water.  Set timer to cook according to directions, usually about 10 minutes.
  • 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.  
  • Drain pasta and serve piled with generous portions of this delicious sauce!
    Plates of spaghetti with meatless vegan healthy tomato sauce.

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

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*
Fat 2g3%
Sodium 650mg28%
Potassium 941mg27%
Carbohydrates 69g23%
Fiber 11g46%
Sugar 8g9%
Protein 18g36%
Vitamin A 2330IU47%
Vitamin C 17.7mg21%
Calcium 130mg13%
Iron 6.9mg38%
* Percent Daily Values are based on a 2000 calorie diet.
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Wonderful White Bean and Walnut Sauce with Linguine and Asparagus

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.

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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.

Wonderful White Bean and Walnut Sauce with Asparagus and Linguine

Jeanette
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.
No ratings yet
Prep Time 10 mins
Cook Time 25 mins
Total Time 30 mins
Course Sauce
Cuisine Italian
Servings 8 servings
Calories 340 kcal

Ingredients & Tips
  

  • 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
 

  • Boil water and cook pasta according to package instructions.
    Image of linguini pasta boiling in a pot of water on the stove.
  • Wash, cut off ends, and cut asparagus into 2 inch lengths.
  • 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.
  • 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.
  • 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.
  • 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

Notes

Serving Suggestions: fresh ground pepper and additional lemon juice.

Nutrition

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*
Fat 6g9%
Sodium 305mg13%
Potassium 739mg21%
Carbohydrates 58g19%
Fiber 8g33%
Sugar 3g3%
Protein 18g36%
Vitamin A 1015IU20%
Vitamin C 8.9mg11%
Calcium 102mg10%
Iron 6.4mg36%
* Percent Daily Values are based on a 2000 calorie diet.
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Lovely Lentil and Brown Rice Soup

Lovely Lentil and Brown Rice Soup

Vegan Lentil and Brown Rice Soup With Tomatoes and Zucchini

Brown rice and lentils make for a chewy and filling base in this delicious soup, without any of the cholesterol or fat that meat has, and plant power means no acid reflux or indigestion either.

The tomatoes, basil, oregano, and thyme will fill your kitchen with comforting and inviting aromas.  If you don’t have zucchini, carrots also work well.

This vegan lentil rice soup is so easy to make, with only a single pot to clean up, yet looks and tastes complex and divine.

 
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Image of a close up of vegan lentil and brown rice soup in a large pot.

Lovely Lentil and Brown Rice Soup

Jeanette
Soup can definitely be a meal, and this soup will nourish and delight with it's deliciousness.  
No ratings yet
Prep Time 15 mins
Cook Time 45 mins
Total Time 1 hr
Course Main Course
Cuisine Western
Servings 8 servings
Calories 297 kcal

Ingredients & Tips
  

Instructions
 

  • Add vegetable broth and water to a large soup pot on medium high heat.
  • Add ingredients in order listed: lentils, brown rice, undrained can of diced tomatoes, chopped onion, diced celery stalk, minced garlic cloves, basil, oregano, thyme, bay leaf, parsley, salt and zucchini.
    Reducing heat to medium once bubbling.
  • Once all ingredients are added, reduce the heat to low, cover, and simmer for 20 more minutes or until the lentils and rice are both tender.  Remove and discard the bay leaf.
  • If necessary, thin the soup with additional hot broth or water or ice cubes when serving.
    Serve with fresh ground black pepper, salt to taste, and optionally whole grain crackers.

Notes

If you don't have zucchini, carrots also work well.

Nutrition

Nutrition Facts
Lovely Lentil and Brown Rice Soup
Amount Per Serving (1 / 8th of recipe)
Calories 297 Calories from Fat 9
% Daily Value*
Fat 1g2%
Sodium 782mg34%
Potassium 901mg26%
Carbohydrates 56g19%
Fiber 17g71%
Sugar 6g7%
Protein 16g32%
Vitamin A 530IU11%
Vitamin C 24.3mg29%
Calcium 90mg9%
Iron 5.4mg30%
* Percent Daily Values are based on a 2000 calorie diet.
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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.

Adding Healthy Plant Based Meals to Your Menu is Easy!

Help others learn – share on social media!

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

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.

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Vegan lazy frittata eggless

Lazy Vegan Frittata (With Tofu Potatoes and Chickpeas)

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.
3.2 from 5 votes
Prep Time 15 mins
Cook Time 15 mins
Total Time 30 mins
Course Main Course
Cuisine Egg Free, Italian
Servings 8
Calories 292 kcal

Ingredients & Tips
  

  • 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
 

  • Place diced potatoes and onions in a wide saute pan, just covered with a layer of water.  Simmer on medium high, uncovered.
  • 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.  
  • Microwave frozen spinach to thaw.
  • 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.
  • 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.
  • 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.
  • Serve - warm and comforting!  Add cherry tomatoes or ketchup for a great combination.

Nutrition

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*
Fat 3g5%
Sodium 817mg36%
Potassium 1554mg44%
Carbohydrates 54g18%
Fiber 10g42%
Sugar 7g8%
Protein 14g28%
Vitamin A 3750IU75%
Vitamin C 41.2mg50%
Calcium 115mg12%
Iron 5.1mg28%
* Percent Daily Values are based on a 2000 calorie diet.
Tried this recipe?Mention @veganenvy or tag #veganenvy!

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.

 
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Vegan Lasagna – Tofu & Spinach, Whole Foods Plant Based

Vegan Lasagna – Tofu & Spinach, Whole Foods Plant Based

Vegan Lasagna

Whole Foods Plant Based Vegan Lasagna With No-Oil (High Nutrition, Low Calories)

This wfpb no-oil vegan lasagna is based on traditional Italian lasagna, but with a vegan cottage cheese / vegan ricotta substitute, made from tofu, basil, and lemon juice.

Fast vegan lasagna recipe that only needs 20 minutes to cook in the oven.

Need a vegan dinner recipe that is great for non-vegans too?

I have served this lasagna many times to non-vegan friends, to rave reviews. Vegetarian lasagna is a dish people are familiar with.

Jump to Recipe

This is the best cheese-free, meatless, vegetarian lasagna recipe!

I make lasagna all the time, it’s one of our family standard meals, when I have 90 minutes.  I’ve tried many, many vegan variations, this one is our favourite.  The reason is because of extra noodles, and the zucchini gives it more bulk.  It’s not runny, but has a perfect sauce consistency.  Using blended diced tomatoes and tomato paste makes a nice dark red, thick, tasty, and healthy, sauce.

Tomato paste is LOADED with antioxidants (fight aging, prevent cancer, reduce inflammation, promote healing).

There was even a study that showed people’s sunburns healed faster when they ate tomato paste daily.

See Preventing Skin Cancer from the Inside Out video.

As long as you have a food processor,

you can cook this healthy lasagna really fast – it is easy to make, think about how you can relax while it cooks in the oven.

If you don’t have a food processor, and you have mad knife skills, please try it anyways, and let me know in the comments how you made out?

Double Pasta Noodle Layers

Watching my kids pick noodles out of lasagna (to eat first) inspired me to use double layers of pasta in this recipe, so that there is more pasta for a satisfying meal and to get a great consistency.  I have added the zucchini to balance out that extra starch, so you are also getting more vegetables.

I am sure this recipe will be popular with kids and your non-vegan friends too.

Lasagna in pan with salad
Plan to have 20 minutes to bake the vegan lasagna in the oven and about 70 minutes to cook your whole grain noodles and assemble the layers.

You can get this lasagna done in 1 1/2 hours – about 90 minutes.

Sprinkle the lasagna generously with almond flour and then salt and garlic powder – looks just like parmesan!

Zucchini whole
This vegan lasagna calls for spinach, lemon, and garlic in the tofu ricotta layer.

Zucchini and tomato paste give the tomato sauce more substance, it is thick, and italian seasoning adds great flavour.

Why Olive Oil Isn’t a Health Food

Most italian recipes call for oil, and most people have heard and read that olive oil is healthy.    In this NutritionFacts.org video, Dr. Greger looks at the research on how olive oil affects artery function.  Check it out.

All oils, including olive oil and coconut oil, have been shown to cause a constant and significant decrease in artery function after meals.

Inflammation increases, and blood vessel flow decreases in your body when you eat any fat, including olive and coconut oils.

Oils hurt our arteries and increase inflammation in our body.  Inflammation leads to disease.

Eating vegetables restores artery function,

since olive oil is often consumed with vegetables – in a salad for example – there can be a positive effect when eating oil, because of the vegetables – despite the oil.

Physicians studying heart disease and plant based diets recommend you skip the oil,

and just eat the vegetables – and you will have much improved arterial function.

 

Eat nuts and seeds instead

These physicians also recommend you eat an ounce daily of whole nuts and seeds to get the oils/fats you need – delivered in a food, not from a factory – the way nature intended!

Walnuts and almonds
lasagna pan rinsed - no soap

Because this lasagna has no oil, no meat and no cheese, there is no grease, no oils when you are done.

The empty pan here is after I simply rinsed it with water – no soap required.  Squeaky clean.

Think how clean this makes the inside of our bodies as well – no clogged arteries, no blocked blood flow to our brains or other important body parts (um, men).

Enjoy this lasagna with your family, it is a great meal to add to your regular routine, and because it has no added oil, it is a good way to keep your arteries clean and functioning well,  preventing heart disease in your children and yourself.

Eat this regularly and your cardiovascular system will be in peak condition for you to run a marathon. 🙂

 

whole grain vegan lasagna whole foods plant based recipe

Vegan Lasagna - With Tofu, Spinach, Zucchini, and No Oil

Jeanette
This is a great healthy, hearty and delicious, vegan lasagna, with no oil.  
Make in a 9 x 13" open casserole dish (no lid or foil required).
Tofu and spinach make a quick and easy ricotta cheese substitute. It tastes like a traditional Italian lasagna, except it is low fat, high in fibre and cholesterol-free!  
The zucchini makes it so colourful, and so good for you! I stumbled on using zucchini because I was trying to figure out how to bulk up the sauce, and make it a bit more interesting than just plain tomato sauce. It works!
Even if you have never made lasagna, you can succeed with this simple basic lasagna 101 vegan recipe.
5 from 3 votes
Prep Time 1 hr 5 mins
Cook Time 25 mins
Total Time 1 hr 30 mins
Course Main Course, Pasta
Cuisine Italian
Servings 9 servings
Calories 270 kcal

Equipment

  • 9 x 13 casserole dish
  • food processor or blender

Ingredients & Tips
 
 

Noodles

  • 13.22 oz pasta whole grain 18 lasagna noodles - 6 layers of 3 noodles, to make GF use gluten free noodles

Tomato Sauce

  • 28 oz can diced tomatoes or fresh tomatoes
  • 5 .5 oz tomato paste canned
  • 1 onion small, I use white sweet onions, or use green onions to make this low FODMAP
  • 4 cups zucchini about 2 medium to small, about 4 cups, chopped in big chunks
  • 2 tbsp Italian seasoning Such as Club House brand - it includes salt
  • 1 tbsp nutritional yeast optional

Tofu Ricatta

  • 12.35 oz extra firm tofu 350 g package
  • 2 garlic 2 small or 1 large garlic clove, minced
  • 10.58 oz frozen spinach chopped, thawed and drained
  • 2 tbsp lemon juice
  • 1 tbsp sugar a bit of sweet is key to making the vegan ricotta taste like real ricotta
  • 1/2 tsp salt
  • 1 tbsp dried basil or 1 cup chopped fresh basil

Optional

  • 4 tbsp almond flour or 2 tbsp nutritional yeast, for sprinkling on top. We prefer almond flour, it looks like parmesan.

Instructions
 

  • Preheat oven to 350° F (175° C) on convection bake.  You will need a 9 x 13" uncovered casserole dish.
  • In a large pot, start water boiling.  Add a pinch of salt, no need for oil.

Prepare the tomato sauce

  • In a food processor, add the diced tomatoes, with their juice, tomato paste, onion, zucchini chunks, Italian seasoning and nutritional yeast. Process until zucchini is shredded.  Add salt, to taste, if your Italian seasoning is salt free.
  • Pour the tomato sauce into a medium saucepan on the stove, bring to a simmer. Cover, and cook until the tofu ricotta mixture is ready. Taste test, the zucchini should be soft / cooked.
  • Rinse the food processor out (no oil means no soap required!)

Prepare the tofu ricotta

  • Thaw the frozen spinach in the microwave for a few minutes.  You can leave it in the package, put it on a plate to catch any drips. Drain the spinach, a bit of liquid is ok.
  • This is a good time to add the 18 whole grain lasagna noodles to the boiling water.
  • In the food processor, add the extra firm tofu, garlic, thawed and drained spinach, lemon juice, sugar, salt, and basil. Blend until lumps are gone.

Assemble the lasagna in this order: sauce, noodles, sauce, double noodles, tofu ricotta, double noodles, sauce, noodles, sauce

  • Spread 1 cup tomato sauce on the bottom of the casserole dish.
  • Place 3 noodles (single layer)
  • Spread 1 cup tomato sauce over the noodles
  • Place 3 noodkes
  • Place a second layer of 3 more noodles (double noodle layer).  Kids love this.
  • Spread all the Tofu ricotta over the double noodle layer.
  • Place 3 noodles.
  • Place a second layer of 3 noodles (double noodle layer)
  • 2 cups tomato sauce
  • 3 noodles (single layer)
  • Top with the remaining 1.5 cups sauce and spread evenly.
  • Spread 4-5 tablespoons of almond flour generously over top, (it looks like parmesan), then sprinkle with garlic powder and salt.  Also you could use my Vegan Parmesan Cheese over top, or nutritional yeast. 
  • Bake in preheated convection oven for 25 minutes until bubbling

Notes

Enjoy with a salad!
If using green onions, be sure to dice them up small, as the food processor probably won't.

Nutrition

Nutrition Facts
Vegan Lasagna - With Tofu, Spinach, Zucchini, and No Oil
Amount Per Serving (1 / 8th of recipe)
Calories 270 Calories from Fat 18
% Daily Value*
Fat 2g3%
Sodium 494mg21%
Potassium 984mg28%
Carbohydrates 51g17%
Fiber 5g21%
Sugar 7g8%
Protein 15g30%
Vitamin A 4955IU99%
Vitamin C 29.9mg36%
Calcium 159mg16%
Iron 5.6mg31%
* Percent Daily Values are based on a 2000 calorie diet.
Keyword dairy-free lasagna, healthy meat-free lasagna, lasagna, tofu dinner idea, vegan, vegan pasta, whole foods plant based lasagna
Tried this recipe?Mention @veganenvy or tag #veganenvy!

heart failure

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.

Creamy Tofu Pasta Sauce with Garlic, Zucchini & Tomato

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!