Healthy Vegan Apple Cake – Whole Wheat No-Oil WFPB

Healthy Vegan Apple Cake – Whole Wheat No-Oil WFPB

by | Last updated Sep 14, 2020 | Published on Sep 14, 2020 | Recipes | 1 comment

Healthy Vegan Apple Cake Whole Wheat No-Oil WFPB

This is a yummy, healthy and satisfying plant-based vegan dessert.  Or maybe you would eat it as an after school snack for kids, bedtime snack for yourself, or mid-day treat. Whatever you prefer, so many options!

Looking for healthy vegan recipe ideas to make with apples?  This one is quite tasty.

To make a moist apple cake recipe that is whole-foods plant-based, this recipe uses dried coconut, soaked in water,  instead of oil.

This substitution is a healthier delivery package – a small amount of whole coconut – complete with fiber and other phytonutrients, plus a nice mild flavour. Instead of a traditional apple cake recipe that uses oil.

Another tasty vegan apple recipe idea:

Apple Crumble

 

What Kind of Apples to Use in a Healthy Apple Cake?

Whatever you have on hand should work really.  I mixed crab apples from our tree, plus some gala from the store.   I didn’t bother to peel them, because the food processor makes nice small pieces.

Each type of apple will taste a little different, but still sweet.  

You can taste the wet ingredients mixture, to be sure you like the flavour, and sweetness. 

If you bake with apples often enough, you might learn to adjust the sugar content lower, or higher, when you know the apples are sweeter or more tart.

Whole Wheat Flour Cakes and Baking

We are loving my baking with whole wheat, it is such a satisfying snack.

Maybe it’s the extra fiber, or nutrients, but we feel so good after eating this cake.

Whole wheat does make the cake more dense, but also more filling, without that blood sugar spike and fall you get from white flour.

 Whole Foods Compared to Traditional Desserts = Better Gut Health

A quick mention here about a book that made it so I can eat this cake happily.

The advice in this book about gradually exercising your gut, by eating a little bit more of a diverse range of plants, especially whole grains like whole wheat is just spot on. Rather than avoiding them.

I’ve realized my IBS goes away when I eat a little bit of the food that is bothering me for a few days in a row.  

This book explains why, based on your microbiome changing to be able to digest what you eat.  

Eliminating foods is actually the opposite of what we should do.

Following the advice in this book, has really made my IBS go away

It’s been an amazing read for me.

My digestive system has never felt better.  

Now I can eat apples and wheat together in one lovely cake.

If you ever struggle with bloating or reactions to some plant foods (like apples, or wheat) or if you know someone who does, this book may solve that problem for you and them!

So I thought I would share. 🙂 

Whole Wheat Vegan Apple Cake No-Oil

Healthy Vegan Whole Wheat Apple Cake - Oil Free

Jeanette
Makes one 9” x 13" rectangle apple cake.
5 from 2 votes
Print Recipe Pin Recipe
Prep Time 30 minutes
Cook Time 45 minutes
Total Time 1 hour 15 minutes
Course Dessert
Cuisine American, Vegan, Whole Foods
Servings 20 pieces
Calories 211 kcal

Equipment

  • 9" x 13" rectangle baking dish.
  • Wax or parchment paper (optional).

Instructions and Ingredients
  

First, Mix the Following Dry Ingredients in a Large Bowl

  • 3 cups whole wheat flour Or half whole wheat and white.
  • 2 teaspoons baking soda Ensure is well mixed throughout the dry ingredients.
  • 2 tsp baking powder
  • 3 tsp cinnamon Or swap 1 tsp for ground cloves.
  • 1 tsp nutmeg
  • 1 teaspoon salt

Second, food processor the following on high, until smooth, to aerate

  • 1/3 cup dried coconut Soaked in water: microwave for 30 seconds with 1/3 cup water, and let sit a few minutes, then add to the food processor.
  • 2/3 cup sugar I'm working on variations with frozen banana instead of sugar. Makes more of a bread, than a cake (less sweet). Also increases the moisture.
  • 1 1/2 cups apples chopped, peel on is ok (these will become applesauce and be a sweetener. Keeping this cake lower sugar. Or use pre-made applesauce.
  • 1 tbsp vanilla extract
  • 2 tbsp ground flax Whisked with 6 tbsp of water, then let sit for a few minutes, to make 4 flax "eggs"

Third, add and process nuts and apple pieces on medium speed, just until diced into small pieces

  • 1 3/4 cups pecans Or walnuts.
  • 4 cups apples Cored and in pieces. You can use an apple slicer, then add the slices to the food processor. Peel on is ok, if your apples are washed and organic.

Fouth, pour and mix wet ingredients into the dry

    Fifth, spoon batter into cake pan

      Sixth, bake at 350 for 40 minutes

        Optional Vegan Applesauce Frosting Ingredients

        • 1 cup applesauce
        • 1 cup powdered sugar
        • 1 tsp vanilla
        • 1 tsp cinnamon

        More Detailed Instructions:

        • Preheat oven to 350° F (175° C)
        • Place wax or parchment paper on bottom of 9x13 glass cake pan, to avoid problems getting the cake out later. Lightly spray paper and sides with oil.

        Mix Dry Ingredients Together in Large Bowl

        • In a large bowl, mix the whole wheat flour, baking soda, baking powder, spices, and salt.

        Mix at High Speed in Food Processor until Smooth - for about a minute to aerate.

        • Soaked coconut
        • Sugar
        • vanilla
        • Soaked flaxmeal / ground flax
        • 1 1/2 cups apple pieces (applesauce as sweetener)

        Then Add the Following to the Food Processor and Chop on Medium, Until Nuts and Apples are all in Small Pieces:

        • Nuts
        • Remaining cups of apple pieces / slices

        Mix Wet into Dry

        • Stir with a spatula in the large bowl, to get the wet and dry well mixed.
          The dough will be very thick, but don't worry, because the apples will create juices when they bake.

        Spoon vegan batter evenly into a rectangular cake pan

        • To make the cake easier to get out, first line the pan with parchment paper, wax paper, or aluminum foil and then spray lightly with oil.
        • Smooth the batter flat with your spoon. It should be thick, not runny, but all the flour should be mixed in.

        Bake for 40 - 45 minutes or until a toothpick inserted in center comes out clean.

        • Bake in a preheated 350-degree oven. Check center is cooked, by waiting until a toothpick comes out clean.
        • Remove from oven, cool in the dish for at least 10 minutes. Pop the cake out, and continue cooling on a wire rack or towel.
        • Turn right side up before optionally frosting the top.

        Optional Vegan Applesauce Glaze

        • While cake is cooling upside down, make the frosting by blending the apple pieces in the food processor to make an applesauce.
        • Drizzle over a piece just before serving.
          So the glaze doesn't seep into the cake, making it too soggy.

        Notes

        Sweetness: To make the cake sweeter, without adding sugar, consider adding 1/2 cup frozen bananas or water to the wet mix, then stir 1/2 cup raisins in when you add the wet to the dry.

        Nutrition

        Nutrition Facts
        Healthy Vegan Whole Wheat Apple Cake - Oil Free
        Amount Per Serving (1 piece)
        Calories 211 Calories from Fat 72
        % Daily Value*
        Fat 8g12%
        Saturated Fat 1g6%
        Sodium 228mg10%
        Potassium 200mg6%
        Carbohydrates 34g11%
        Fiber 4g17%
        Sugar 18g20%
        Protein 4g8%
        Vitamin A 27IU1%
        Vitamin C 2mg2%
        Calcium 38mg4%
        Iron 1mg6%
        * Percent Daily Values are based on a 2000 calorie diet.
        Keyword apples, eggless cake, healthy vegan apple recipe, oil free cake, vegan birthday cake, wfpb cake, wfpb dessert, whole wheat baking, whole wheat vegan cake
        Tried this recipe?Mention @veganenvy or tag #veganenvy!
         
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        Healthy Apple Crumble (Apple Crisp, Apple Cobbler) Whole-Foods Plant-Based, Vegan, Gluten Free Dessert

        Healthy Apple Crumble (Apple Crisp, Apple Cobbler) Whole-Foods Plant-Based, Vegan, Gluten Free Dessert

        by | Last updated Nov 18, 2019 | Published on Aug 25, 2019 | Recipes | 2 comments

        Whole-Foods Plant-Based Apple Crisp / Crumble No-Oil, Nuts Instead of Butter

        This is a yummy, healthy and satisfying plant-based vegan dessert, after school snack for kids, bedtime snack for yourself, mid-day treat… Whatever you prefer, so many options!

        To make an apple crumble / apple crisp recipe that is more whole-foods plant-based, this recipe uses nuts instead of butter, in the oat topping.

        With pecans, or cashews, you will still get that mouth feel, and satisfaction, that fat gives, but in a healthier delivery package (the natural whole nut).

        Nuts have antioxidants, fiber, and nutrients that margerine, oils and butter do not have.  Plus, nuts are crunchy, a great texture for a crispy apple oat topping. 

         

        How Do You Get the Apple Crumble Topping to Stay Together Without Butter?

        Lemon juice.  Fat free lemon juice.  Use a food processor, oats, spices, nuts, sugar, and lemon juice.  So easy, and if you don’t over process them, you’ll get a healthy vegan crumble fruit dessert that’s  just right.

        The lemon in the topping and spices on the apples, help this last for days on the counter, natural preservatives I suppose.  Lasts longer in the fridge, the topping stays firm.

        If you use freshly squeezed lemon juice, you are again increasing your antioxidants and other nutrients.

        What Kind of Apples to Use in Apple Crisp?

        You can use peeled apples, or leave the peels on your apples (will result in a drier fruit filling, but still tastes good).  You can use green apples, or red, or crabapples.  Each type of apple will taste a little different.  

        If you make apple dessert often enough, you might start to adjust the sugar content lower, or higher, when you know the apples are sweeter or more tart.

        Cornstarch Makes it Gluten Free

        To thicken the apple filling, follow the instructions to sprinkle the cut apples with a lovely blend of warming spices, cornstarch, and a small amount of your favourite sugar. Makes for a decent consistency, rather than being too juicy, and cornstarch is gluten-free.

        Oats are naturally gluten free as well.  If you are super sensitive, you can buy some that are also labelled gluten free – meaning they have not been processed in a facility that processes grains with gluten.

        Whole Foods Compared to Traditional Desserts 

        This recipe won’t taste as sweet, or as buttery, as a traditional apple crisp, but it allows you to gently enjoy the natural taste of the apples.  

        Also you won’t have a sugar crash, or regret eating this vegan dessert.  It should make you feel really good in your tummy, and in your body, after eating! 

         

        slicing apples

        Healthy Apple Crisp (Apple Crumble) Gluten Free, Vegan, No-Oil

        Jeanette
        Incredibly simple to make, and very tasty! This low-calorie, healthy, gluten-free, oil-free, no-butter apple crisp / apple crumble recipe has an oat crumble topping that is crisp, not soggy, and is held together by lemon juice and enhanced by nuts (without butter or margarine).
        For this recipe, I often use crabapples from my apple tree, but green apples and red apples work as well.  
        A touch of cornstarch in the filling ensures your apple crisp is not watery, it will thicken, and  have a consistency like apple pie, but be gluten-free.
        Even sour tasting apples transform into a delicious healthy dessert, or snack, without much added sugar. The nuts taste so good, you won't miss the butter at all!
        5 from 1 vote
        Print Recipe Pin Recipe
        Prep Time 15 minutes
        Cook Time 40 minutes
        Total Time 55 minutes
        Course Dessert, Snack
        Cuisine American, Canadian, Plant Based, Vegan, Western
        Servings 12 servings
        Calories 238 kcal

        Equipment

        • 3 Quart Casserole Dish, Uncovered
        • Food Processor

        Instructions and Ingredients
          

        For the Apple Filling:

        • 9 cups apples Green or crabapples work well. Sliced (I use an apple slicer) peels on or off. A large apple yields approx. 1 1/2 cups. Better to use more apples than not enough.
        • 2 tbsp cornstarch
        • 1 tsp ground cinnamon
        • 1/2 teaspoon ground nutmeg
        • 1/4 cup sugar white sugar mixes in well, that's what I prefer

        For the Oat Topping:

        • 3 cups oats rolled, quick cooking
        • 1/3 cup sugar or dry sweetener of your choice. Lately I use brown sugar (packed), for the color, white also works.
        • 1 1/4 cup pecans I keep my pecans in the freezer.
        • 1 1/2 teaspoon ground cinnamon
        • 1/4 teaspoon ground nutmeg
        • 1/2 cup lemon juice fresh squeezed or bottled, about 2 lemons.
        • 2 tbsp water if needed - see notes about how to process the topping for the consistency you want.
        • Preheat oven to 350° F, take out a 3 Qt, or 9 x 13 casserole dish, no lid required.  

        Prepare the Fruit Filling

        • Peel and cut apples, into evenly sized cubes, or thin slices.  The smaller you cut the apples, the juicier it will be. Also it will cook faster.
          Time saving tip: You can push a slicer through each apple to make 6 or so pieces, then cut each slice lengthwise in half.  
          Option: leave the peels on. Note: It will take longer to cook this way.
        • Spread apples evenly into the casserole baking dish, with love. 🙂
        • Use a fork, in a small bowl mix: cornstarch, cinnamon, nutmeg and sugar until well combined and lump free.  
          Sprinkle evenly over the apples.
          No stirring required.

        Prepare the Crumble Topping

        • Process Dry Ingredients: In a food processor, on med-high speed, blend oats, sugar, pecans, cinnamon, and nutmeg just until mixed, the pecans should still be a bit chunky. About 15-20 seconds.
          You aren't trying to turn the nuts into flour.
        • Add Water to Lemon Juice: While processing on medium, or low, slowly add the lemon juice and water to make the mixture crumbly, sticky, and moist. The mixture should start climbing the walls.   About 1-2 minutes on low.
          Important: stop processing before it gets too lumpy / stuck together, or it will be too wet to sprinkle easily.
          Moisture content of your nuts / oats makes a difference, so this takes some technique and adjustments here!
          To make the topping lumpy (I like clumps, but my kids don't), process longer on fast speed, with more liquid, and it will form into little balls.  
          To make the topping more even, process less and don't add any extra water.
          You are in control of your topping consistency!
        • Spread the oat topping crumble evenly over the apples.  If you did over process, don't worry, you can break up any lumps with a large spoon, in the food processor, then spread it over. It will still taste great!
        • Bake for 30-40 minutes, uncovered.
          Check at 20 minutes, and every 10 minutes after, to make sure the topping isn't burning. I think fresh lemon juice might burn more easily than bottled lemon juice. Still testing this out...
          The apple crisp is done when the fruit is bubbling and the topping is light brown in the center. 

        Notes

        I'm learning, the smaller / thinner the apple pieces are cut, the more juicy it will be.  
        One time I used old apples (had been in my fridge for about 8 weeks, yes a little embarrassing, but this happens to me).  They were dried out, and didn't produce enough juice to mix with the sprinkled cornstarch mix.  I ended up adding about 1 cup water in the bottom of the dish and finished it in the microwave.  Lesson learned - don't use dried out apples!  Or put water in if you do.
        We don't mind it being a little different each time!  Always gets all eaten up!

        Nutrition

        Nutrition Facts
        Healthy Apple Crisp (Apple Crumble) Gluten Free, Vegan, No-Oil
        Amount Per Serving (1 / 12th of recipe)
        Calories 238 Calories from Fat 81
        % Daily Value*
        Fat 9g14%
        Saturated Fat 1g6%
        Sodium 51mg2%
        Potassium 212mg6%
        Carbohydrates 39g13%
        Fiber 5g21%
        Sugar 19g21%
        Protein 4g8%
        Vitamin A 51IU1%
        Vitamin C 7mg8%
        Calcium 28mg3%
        Iron 1mg6%
        * Percent Daily Values are based on a 2000 calorie diet.
        Keyword apples, crisp, crumble, gluten free, gluten free dessert, gluten free snack, healthy dessert, healthy gluten free apple crisp, no-oil, nuts, oats, pecans, Plant Based, quick, vegan, vegan dessert, Whole Foods
        Tried this recipe?Mention @veganenvy or tag #veganenvy!
         
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        Tahini Roasted Broccoli – Whole-Foods Plant-Based

        Tahini Roasted Broccoli – Whole-Foods Plant-Based

        by | Published on Oct 2, 2017 | Recipes | 0 comments

        Vegan Roasted Broccoli – Whole-Foods Plant-Based – Crunchy Side Dish Delight with Tahini, Garlic, and Lemon

        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.  

        Tired of steamed and boiled broccoli?  Try crisping your broccoli in the oven.  It’s a very fast and simple way to make broccoli interesting as a side dish.  Whole-foods plant-based vegetables done right.

        A lemon garlic infused side dish, broccoli with a citrus twist.

        Add some hot sauce for fun!

        SERVE WITH: Lazy Vegan Frittata – minus the spinach and peas.

        Roasted Tahini Broccoli Whole Foods Plant Based

        Tahini Roasted Broccoli

        Jeanette
        Broccoli roasted with tahini, garlic, and lemon becomes crispy and creamy.
        I loved how quick and easy this was to make, and also how delicious it was. 
        I recommend this recipe for someone searching for a more interesting take on roasted broccoli.
        Try serving with my Lazy Vegan Frittata - minus the spinach and peas. 
        No ratings yet
        Print Recipe Pin Recipe
        Prep Time 10 minutes
        Cook Time 15 minutes
        Total Time 25 minutes
        Course Side Dish
        Cuisine Mediterranean
        Servings 7
        Calories 102 kcal

        Instructions and Ingredients
          

        • 2 tablespoons tahini well stirred
        • 2 tablespoons almond butter or peanut butter
        • 6 tablespoons lemon juice fresh, plus more to serve
        • 3 garlic cloves large, minced
        • 1 teaspoon soy sauce
        • Several grinds black pepper
        • 10 cups broccoli cut into bite sized florets
        • Preheat oven to 450° F. 
        • Place all of the ingredients except for the broccoli in a large bowl and whisk to combine. 
          Roasted Tahini Broccoli coating recipe vegan
        • Add broccoli and toss well to thoroughly coat. 
        • Scatter on a sheet pan and bake for 10 minutes. 
          Serve hot for best flavor, squeezing a little extra lemon juice on top.
          Goes great with Lazy Vegan Frittata.

        Notes

        In case you don't have tahini in the refrigerator, I think that miso and Sriracha, or peanut butter would be good, too.

        Nutrition

        Nutrition Facts
        Tahini Roasted Broccoli
        Amount Per Serving (1 / 7th of recipe)
        Calories 102 Calories from Fat 45
        % Daily Value*
        Fat 5g8%
        Sodium 92mg4%
        Potassium 483mg14%
        Carbohydrates 11g4%
        Fiber 4g17%
        Sugar 2g2%
        Protein 5g10%
        Vitamin A 810IU16%
        Vitamin C 121.5mg147%
        Calcium 85mg9%
        Iron 1.3mg7%
        * Percent Daily Values are based on a 2000 calorie diet.
        Tried this recipe?Mention @veganenvy or tag #veganenvy!
         
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        Garam Masala Baked Acorn Squash – Stuffed With Cranberry Rice

        Garam Masala Baked Acorn Squash – Stuffed With Cranberry Rice

        by | Last updated Sep 19, 2017 | Published on Sep 18, 2017 | Recipes | 0 comments

        Vegan Stuffed Acorn Squash With Cranberry Rice & Garam Masala

        Oh acorn squash – how I thought you were disgusting when I was a child, and, now I know what it takes to make you delicious!

        Many adults aren’t squash fans, probably because their family didn’t serve it very well.  This recipe can change all that.

        Healthy Vegan Baked Acorn Squash – No-Oil, Whole-Foods Plant-Based

        Most people don’t know how to stuff vegetables, do they?   The ones I know anyways, are wowed when presented with a flavourful rice filled acorn squash.

        No need to be impressed folks, because this stuffed acorn squash recipe is a dead easy meal to make.

        Downright relaxing for the cook actually.

        Jump to Recipe

        Roasted With Wild Rice, Dried Cranberries, Garam Masala, Spinach and Black Beans

        This whole-foods plant-based (wpb) oil-free roasted and stuffed acorn squash is extra deliciously complex, because the whole grain wild rice (any nice healthy whole grain rice should do) has extra scrumptious dried cranberry bits in it, plus the east Indian dessert pepper spice Garam Masala.

        Nutrition Facts
        Garam Masala Baked Acorn Squash - Stuffed With Cranberry Rice
        Amount Per Serving (1 / 4th of recipe)
        Calories 568 Calories from Fat 18
        % Daily Value*
        Fat 2g3%
        Sodium 727mg32%
        Potassium 1617mg46%
        Carbohydrates 125g42%
        Fiber 18g75%
        Sugar 21g23%
        Protein 20g40%
        Vitamin A 4325IU87%
        Vitamin C 37mg45%
        Calcium 170mg17%
        Iron 6.1mg34%
        * Percent Daily Values are based on a 2000 calorie diet.

        You can buy Garam Masala in the ethnic section of your grocery store.  I have a large bag of it, it goes nicely with fruit as well, like apple slices before bed, or on oatmeal.

        Garam masala, cranberries, and acorn squash are a great combo.  Very romantic.

        Plus, I’ve stirred some spinach ribbons, and optionally black beans, through this sticky sweet, spicy, rice, making things very much more interesting.

        Can You Eat the Skin of Acorn Squash?

        I looked it up and people said that the skin of acorn squash is edible if cooked long enough, so I announced this to my family, when serving them, they promptly all said “no thanks”.

        Then I proceeded to try some of the skin on my squash, spit it out, and declared it was much too tough.

        “Told you so” my husband said.

        I would not encourage others to enjoy eating the skin.

        Do enjoy the rest though. 🙂

        FODMAP rating – without the black beans this recipe is Low FODMAP.  With the black beans, be sure to used canned, eat 1/4 cup or less of the canned beans and it is moderate FODMAP.

        vegan garam masala cranberry rice stuffed acorn squash

        Garam Masala Baked Acorn Squash - Stuffed With Cranberry Rice

        Jeanette
        Stuffed acorn squash presents well at any family gathering or dinner party, such as Thanksgiving, Christmas and Easter.  The warm, peppery and sweet seasonings pair perfectly with fall and winter weather.
        I can't over-emphasize how easy this dish is to make, but makes you look like a fairly accomplished cook.  As long as you have time to cook rice, it will come together 5 minutes after the rice is done.
        This vegan no-fat version has dried cranberries, rice, spinach and optionally black beans, so it can easily serve as your entire meal.  
        No ratings yet
        Print Recipe Pin Recipe
        Prep Time 10 minutes
        Cook Time 45 minutes
        Total Time 45 minutes
        Course Main Course, Side Dish
        Cuisine Indian, Western
        Servings 4 people
        Calories 568 kcal

        Instructions and Ingredients
         
         

        • 2 cups wild rice or other healthy whole grains, like short grain brown rice, brown basmati rice, or quinoa
        • 4 cups water or as per rice package instructions
        • 1/2 tsp salt
        • 3 tsp garam masala
        • 1 cup dried cranberries I use Craisins (sweetened)
        • 2 acorn squash small, or 1 large, washed and halved
        • 5 cups spinach finely chopped
        • 398 ml black beans, can small can, optional - if you are serving as a meal rather than a side dish
        • Preheat oven to 400F
        • Add rice, water, salt, garam masala and cranberries to a pot on high heat.  Bring to a boil, immediately reduce to low simmer, and cook for 45 minutes, or as per rice package instructions.  Check and stir often, to prevent the cranberries from burning.   If the rice is not soft once the water is gone, add more water and cook longer.  The dried cranberries can absorb liquid the rice needs.
        • Break stem off acorn squashes (if there is one).  Cut in halves.  Scoop out the seeds and strings.  Sprinkle with pepper and salt, place cut side down on a baking sheet and bake for 30 - 45 minutes (timing will depend on the size of the squash).    
        • Once the rice is done, turn off the heat.  Stir chopped spinach into the rice so it 'melts'.
        • If using, drain and rinse black beans, add to rice mixture.  Let sit for a few minutes to warm the beans.
        • Once done, remove acorn squash from the oven.  The squash should be soft all the way through.
        • Spoon spinach, black bean, cranberry, rice mixture into squash, you should be able to pile it quite high, serve warm.

        Notes

        Omit the black beans to make this recipe a side dish. 
        Goes well with lentil loaf at holidays.
        Cut large squash into quarters before serving.
         

        Nutrition

        Nutrition Facts
        Garam Masala Baked Acorn Squash - Stuffed With Cranberry Rice
        Amount Per Serving (1 / 4th of recipe)
        Calories 568 Calories from Fat 18
        % Daily Value*
        Fat 2g3%
        Sodium 727mg32%
        Potassium 1617mg46%
        Carbohydrates 125g42%
        Fiber 18g75%
        Sugar 21g23%
        Protein 20g40%
        Vitamin A 4325IU87%
        Vitamin C 37mg45%
        Calcium 170mg17%
        Iron 6.1mg34%
        * Percent Daily Values are based on a 2000 calorie diet.
        Tried this recipe?Mention @veganenvy or tag #veganenvy!

         

        JOIN the VeganEnvy.com Community 

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        Italian Cornmeal Zucchini Polenta – 20 minutes

        Italian Cornmeal Zucchini Polenta – 20 minutes

        by | Last updated Jun 27, 2020 | Published on Sep 15, 2017 | Recipes | 0 comments

        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
        Print Recipe Pin Recipe
        Prep Time 5 minutes
        Cook Time 15 minutes
        Total Time 15 minutes
        Course Side Dish
        Cuisine Italian
        Servings 4 servings
        Calories 177 kcal

        Instructions and Ingredients
         
         

        • 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
        • 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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        Green Tomatoes Chickpea Avocado Edamame Rice Salad

        Green Tomatoes Chickpea Avocado Edamame Rice Salad

        by | Last updated Sep 11, 2017 | Published on Sep 10, 2017 | Recipes | 0 comments

        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*
        Fat 11g17%
        Saturated Fat 1g6%
        Sodium 510mg22%
        Potassium 1119mg32%
        Carbohydrates 89g30%
        Fiber 16g67%
        Sugar 10g11%
        Protein 20g40%
        Vitamin A 3685IU74%
        Vitamin C 83.7mg101%
        Calcium 132mg13%
        Iron 6.2mg34%
        * Percent Daily Values are based on a 2000 calorie diet.

         

        chickpea avocado edamame rice bowl

        Chickpea Avocado Edamame Rice Salad

        Jeanette
        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?
        No ratings yet
        Print Recipe Pin Recipe
        Prep Time 15 minutes
        Cook Time 30 minutes
        Total Time 30 minutes
        Course dinner, lunch
        Cuisine Vegan, Western
        Servings 6 servings
        Calories 530 kcal

        Instructions and 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

        Cook Grains

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

        Prepare Edamame, Avocado, Chickpea Mix

        • Microwave edamame in a microwave steamer to cook, as per package directions.  Usually 5 minutes. 
        • 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
        • 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
        • Mash with potato masher until desired consistency.
          Edamame, Avocado, Chickpea Filling
        • Stir in frozen peas, still frozen, they will cool it down and then you don't need to refrigerate.

        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

        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*
        Fat 11g17%
        Saturated Fat 1g6%
        Sodium 510mg22%
        Potassium 1119mg32%
        Carbohydrates 89g30%
        Fiber 16g67%
        Sugar 10g11%
        Protein 20g40%
        Vitamin A 3685IU74%
        Vitamin C 83.7mg101%
        Calcium 132mg13%
        Iron 6.2mg34%
        * Percent Daily Values are based on a 2000 calorie diet.
        Tried this recipe?Mention @veganenvy or tag #veganenvy!
         
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        Green Bean Casserole

        Green Bean Casserole

        by | Last updated Sep 23, 2017 | Published on Sep 6, 2017 | Recipes

        Green Beans and Lentil Casserole with Homemade Toasted Bread Croutons

        I asked my mother the other day, what is the best way to cook green beans?  They can be tough and chewy if you try to steam them in the microwave, but can be limp, soggy, and watery if you boil them on the stove.  She agreed.  We weren’t sure.

        How about baked green beans in a vegan casserole?  Sounds like a great dinner idea.

        Apparently green bean casserole is a thing.  I needed to try it, and after testing it out, green beans in a casserole is my favourite way to cook green and yellow beans.

        First you blanch the beans in salted boiling water for 5 minutes, then bake them in the casserole for 20-25 minutes in a rich savoury bubbling lentil gravy sauce.  The result?  Tender, flavourful green beans, really nicely done.  Sprinkle them with toasted croutons and almonds before baking, and you get a combo of crunchy, soft, and creamy textures, plus flavours of a holiday meal like Christmas or Thanksgiving.  Quite a delight.

        Because of the homemade toasted bread croutons, and the rich lentil gravy base, this classic Thanksgiving side dish could be a light main course on a regular night, lots of protein here.  But, if you are like us, you probably will crave more carbs, so consider serving it with mashed potatoes and cranberry sauce, or my tomato parsley quinoa salad.

        I think you should try making a warm and nicely textured green bean casserole too, the beans will be not too tough, and not too soggy, they will be just right.

        Hopefully you choose this whole-foods plant-based green bean casserole recipe to try first. 🙂

        FODMAP recipe rating – this is a low FODMAP recipe except for the croutons – use wheat free bread to make low FODMAP croutons.

        Nutrition Facts
        Fat-free Vegan Lentil Gravy in 10 minutes
        Amount Per Serving (1 / 7th of recipe)
        Calories 194
        % Daily Value*
        Sodium 172mg7%
        Potassium 598mg17%
        Carbohydrates 34g11%
        Fiber 12g50%
        Sugar 2g2%
        Protein 14g28%
        Vitamin A 15IU0%
        Vitamin C 2.4mg3%
        Calcium 32mg3%
        Iron 5.3mg29%
        * Percent Daily Values are based on a 2000 calorie diet.
        Nutrition Facts
        Green Bean Casserole With Croutons
        Amount Per Serving (1 / 7th of recipe (no gravy))
        Calories 135 Calories from Fat 27
        % Daily Value*
        Fat 3g5%
        Sodium 300mg13%
        Potassium 314mg9%
        Carbohydrates 21g7%
        Fiber 5g21%
        Sugar 5g6%
        Protein 6g12%
        Vitamin A 680IU14%
        Vitamin C 12.2mg15%
        Calcium 85mg9%
        Iron 2mg11%
        * Percent Daily Values are based on a 2000 calorie diet.

         

        Whole-foods plant-based Green Bean Casserole

        Green Bean Casserole With Croutons

        Jeanette
        Turn a classic Thanksgiving side dish, into a wfpb main dish, with lentil gravy, crispy croutons and no heavy cream.  The sauce is my 10 minute gorgeous vegan gravy.
        This recipe is easily adjusted to be low FODMAP by using gluten free bread.
        No ratings yet
        Print Recipe Pin Recipe
        Prep Time 25 minutes
        Cook Time 25 minutes
        Total Time 50 minutes
        Course Main Course, Side Dish
        Cuisine Vegan, Western
        Servings 7 servings
        Calories 135 kcal

        Instructions and Ingredients
          

        • 24 oz green beans fresh or frozen
        • 4 cups Brown Lentil Gravy prepared, see recipe
        • 8 slices wheat bread or gluten free bread
        • 1 tbsp green onions chopped fresh or chives
        • 1 tsp sage chopped, or dried
        • 1 tsp thyme leaves chopped, or dried
        • 1 tsp rosemary chopped, or dried
        • 3 tbsp almond flour or blended or crushed almonds
        • 1/2 tsp salt
        • 1/8 tsp black pepper freshly ground
        • Heat the oven to 375 degrees F.  Take out a large sized casserole dish, no lid required.
        • Bring a large pot of water to a boil with a large pinch of salt to season the beans nicely; add the green beans. Cook for about 5 minutes, the beans should still be crisp, they will be cooked more in the oven. 
          Blanched Green Beans
        • Prepare a batch of my 10 minute lentil Gorgeous Vegan Gravy.
          Low FODMAP Lentil Vegan Gravy
        • Drain and put the green beans into the baking dish, pour the lentil gravy over top and stir to cover the beans.  
        • Prepare topping: in a small bowl, combine chives, sage, thyme, rosemary, almond flour, pepper, and salt. 
        • Prepare croutons: Toast whole grain bread, pile on a cutting board, and cut into medium sized squares, with a long bread knife.   Bread with seeds or crunchy bits in it adds another lovely texture element if you have any.  Use wheat free (low FODMAP) or gluten free bread if desired.
          Homemade Croutons
        • Top beans with the croutons, and sprinkle the herb mix overtop. 
        • Bake uncovered, until everything is hot and bubbling, about 20 to 25 minutes.
          Vegan Green Bean Casserole Topping

        Notes

        Fresh herbs add amazing flavour, but dried herbs work also!
        Adapted from Tyler Florence.

        Nutrition

        Nutrition Facts
        Green Bean Casserole With Croutons
        Amount Per Serving (1 / 7th of recipe (no gravy))
        Calories 135 Calories from Fat 27
        % Daily Value*
        Fat 3g5%
        Sodium 300mg13%
        Potassium 314mg9%
        Carbohydrates 21g7%
        Fiber 5g21%
        Sugar 5g6%
        Protein 6g12%
        Vitamin A 680IU14%
        Vitamin C 12.2mg15%
        Calcium 85mg9%
        Iron 2mg11%
        * Percent Daily Values are based on a 2000 calorie diet.
        Tried this recipe?Mention @veganenvy or tag #veganenvy!
         
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        Gorgeous Vegan Gravy

        Gorgeous Vegan Gravy

        by | Last updated Sep 19, 2017 | Published on Sep 5, 2017 | Recipes | 0 comments

        Fast Vegan Microwave Gravy – Fat-free

        Being able to make a quick healthy vegan gravy will expand your plant-based cooking options. Not only is it delicious, but gravy can serve as the protein for your meal.

        Look how much iron is in one serving of this gravy, and it contains 28% of your daily protein needs too, with zero fat and cholesterol.

        This smooth, brown, thick gravy reminds us of Thanksgiving dinners and stuffing, and good times at family gatherings.   It is the perfect traditional brown gravy colour and has savoury flavour.

        Nutrition Facts
        Fat-free Vegan Lentil Gravy in 10 minutes
        Amount Per Serving (1 / 7th of recipe)
        Calories 194
        % Daily Value*
        Sodium 172mg7%
        Potassium 598mg17%
        Carbohydrates 34g11%
        Fiber 12g50%
        Sugar 2g2%
        Protein 14g28%
        Vitamin A 15IU0%
        Vitamin C 2.4mg3%
        Calcium 32mg3%
        Iron 5.3mg29%
        * Percent Daily Values are based on a 2000 calorie diet.

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        Low FODMAP Lentil Vegan Gravy

        Fat-free Vegan Lentil Gravy in 10 minutes

        Jeanette
        In under 10 minutes you can make smooth, perfect, plant-based, fat-free gravy, in the microwave.  You will get almost 4 cups, of smooth warm lump-free gravy.
        I like to blend most of the lentils into this vegan gravy, and serve the rest of the lentils whole on the plate, or stirred into the gravy so people see they are getting legumes too.  
        If you are using this gravy as the protein of your meal, one 540ml can of lentils for every 2 people should ensure there is enough gravy and lentils for everyone. 
        This gravy recipe is also the sauce for my Green Bean Casserole, a classic and very tasty Thanksgiving type side dish.
        4.50 from 2 votes
        Print Recipe Pin Recipe
        Prep Time 4 minutes
        Cook Time 6 minutes
        Total Time 10 minutes
        Course gravy, Main Course, Sauce
        Cuisine Western
        Servings 7 servings
        Calories 194 kcal

        Instructions and Ingredients
         
         

        • 1.5 cups water room temperature
        • 1.5 tbsp cornstarch or flour
        • 1/4 tsp poultry seasoning Adjust the seasonings to your taste. This amount makes for a mild flavour.
        • 1/2 tsp salt Adjust to taste
        • 1/4 tsp onion powder optional, omit to make low FODMAP for IBS diets
        • 1 tsp nutritional yeast optional
        • 1/4 tsp pepper
        • 38 fl oz canned lentils 2 medium cans, drained and rinsed
        • Add water to a 5 cup or larger microwave safe bowl that is large enough to handle a hand blender.  I use a glass Pampered Chef 4 cup batter bowl because it has a rim to prevent boil-overs, a lid for storing, and a spout. 
        • Whisk in the cornstarch, poultry seasoning, salt, optional onion powder, optional nutritional yeast, and pepper so there are no lumps in the water.
        • Microwave for 2 minutes, whisk to combine well, microwave for 2 more minutes, whisk.  Your gravy should be fairly thick at this point.  Microwave longer if it isn't yet in one minute increments.  Microwave power varies.
        • Stir in 1 1/2 cans (770ml) of the drained lentils, reserve 1/2 can of lentils.  Blend with a hand blender until smooth. Taste and adjust seasonings to your preference.
          Lentil Vegan Gravy
        • If you have a large enough bowl, stir half of the set-aside lentils right into the gravy.  I like to reserve some plain lentils for anyone (small daughter!) who declines gravy, so they can still have lentils.
        • Microwave 1 minute, stir and test the temperature. 
          Vegan Brown Gravy in Microwave
        • Add gravy to a gravy boat, and serve hot.  Spoon reserved lentils on or beside the mashed potatoes, people can pour gravy over top.

        Notes

        Customize your gravy by trying other dried powdered herb combinations.  All of these can produce delicious results:
        sage, rosemary, parsley, celery powder, seasoned salt, marjoram, thyme.
        Spoon the lentils onto or near your mashed potatoes, and pour hot gravy overtop. goes great with steamed vegetables - like broccoli and carrots, brussels sprouts, with a cob of corn as well as something green. It's been a real hit.
        Stir leftover lentils into the gravy for the next day.

        Nutrition

        Nutrition Facts
        Fat-free Vegan Lentil Gravy in 10 minutes
        Amount Per Serving (1 / 7th of recipe)
        Calories 194
        % Daily Value*
        Sodium 172mg7%
        Potassium 598mg17%
        Carbohydrates 34g11%
        Fiber 12g50%
        Sugar 2g2%
        Protein 14g28%
        Vitamin A 15IU0%
        Vitamin C 2.4mg3%
        Calcium 32mg3%
        Iron 5.3mg29%
        * 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

        by | Last updated Jul 18, 2017 | Published on Jul 18, 2017 | Recipes | 1 comment

        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
        Print Recipe Pin Recipe
        Prep Time 15 minutes
        Cook Time 10 minutes
        Total Time 15 minutes
        Course Main Course, Pasta, Salad
        Cuisine Italian, Western
        Servings 10 servings
        Calories 351 kcal

        Instructions and Ingredients
          

        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!
        • 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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        Fiery Vegan Mayo Sauce, No Oil

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        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.

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        Rhubarb Strawberry Crisp, low-fat, vegan, gluten-free, low FODMAP, healthy dessert

        Healthy low-fat gluten-free strawberry rhubarb crisp. Delicious low-fodmap dessert, suitable for IBS Diets.

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        Creamy Coleslaw Vinaigrette Salad Dressing

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        Easy Vegan Chocolate Bean Brownies (Oil Free with Dates)

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        Healthy Vegan Apple Cake – Whole Wheat No-Oil WFPB

        Looking for healthy low-fat vegan recipe ideas to make with apples? This moist apple cake is wfpb and quite tasty.

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        Cream of Cauliflower and Potato Soup (with Tofu)

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        Italian Cornmeal Zucchini Polenta – 20 minutes

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        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.

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        Irresistible Peanut Butter Cookies

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        Easy Crustless Tofu Quiche (Whole Foods Vegan)

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        Sweet and Sour Tempeh Stir-fry WFPB No-Oil

        Quick and Easy Healthy Tempeh Stir-Fry Recipe with Homemade Sweet and Sour Sauce, Fresh Vegetables, and Noodles.

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        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.

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        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.

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        Learn About the VeganEnvy Diet

        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.

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        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...
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        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.

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        Great Tofu Recipe Ideas For Dinner

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        Eating these tofu recipes will make you and your loved ones lose weight and fight disease – guaranteed.

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        That Meat is Not Giving You Muscle

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

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        Mission Statement for VeganEnvy

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

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        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.

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        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.

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        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.

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        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...
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        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.

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