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*
Total Fat 7g 11%
Saturated Fat 1g 5%
Sodium 1275mg 53%
Potassium 719mg 21%
Total Carbohydrates 60g 20%
Dietary Fiber 11g 44%
Sugars 4g
Protein 15g 30%
Vitamin A 16%
Vitamin C 31.3%
Calcium 10.3%
Iron 25.7%
* 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
Print

Super Summer-Time Pasta Salad

Course: Main Course, Pasta, Salad
Cuisine: Italian, Western
Prep Time: 15 minutes
Cook Time: 10 minutes
Total Time: 15 minutes
Servings: 10 servings
Calories: 351 kcal
Author: Jeanette Whitten

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!

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!

Instructions

  1. 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.

  2. While the water heats, dice the cucumber, tomatoes, green onions and add to an extra large bowl.

  3. 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.

  4. Add the drained black beans and olives. 

  5. Add frozen peas - it is important that they are frozen at this point because they cool the pasta.

  6. 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
  7. Once pasta is done, drain pasta well, while it is still hot add the pasta to the vegetables and dressing.

  8. Stir to combine. Wait a couple minutes for the herbs to release their flavours, and serve!

Recipe 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 Facts
Super Summer-Time Pasta Salad
Amount Per Serving (1 / 10th of recipe)
Calories 351 Calories from Fat 63
% Daily Value*
Total Fat 7g 11%
Saturated Fat 1g 5%
Sodium 1275mg 53%
Potassium 719mg 21%
Total Carbohydrates 60g 20%
Dietary Fiber 11g 44%
Sugars 4g
Protein 15g 30%
Vitamin A 16%
Vitamin C 31.3%
Calcium 10.3%
Iron 25.7%
* Percent Daily Values are based on a 2000 calorie diet.

 

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

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

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

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

Ingredients

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

Instructions

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

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

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

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

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

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

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

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

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

    Plates of spaghetti with meatless vegan healthy tomato sauce.

Recipe Notes

Serving Ideas

Sprinkle with vegan parmesan cheese.

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

Bon Appetit!

 

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

 

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Wonderful White Bean and Walnut Sauce with Linguine and Asparagus

Oil-Free Vegan Pesto White Sauce for Linguine and Asparagus

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

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

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

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

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

Jump to Recipe

 
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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.
Print

Wonderful White Bean and Walnut Sauce with Asparagus and Linguine

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

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

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

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

Ingredients

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

Epicure Items

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

Instructions

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

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

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

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

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

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

    Image of two plates of vegan creamy pesto linguine with asparagus

Recipe Notes

Serving Suggestions: fresh ground pepper and additional lemon juice.

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

 

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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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Green Vegetable Medley Pasta Soup (Dad’s Soup)

Green pepper, zucchini, spinach, black beans and corn are some of the key ingredients in this vegan dinner soup recipe.

Plus basil, and oregano and a base of celery, carrots and onions.

Together with a whole grain pasta, this is a satisfying vegan supper, and a great easy vegan dinner idea.

Jump to Recipe

The sweet vegetables balance out the stronger tasting ones very nicely.

It is called Dad’s soup because my husband invented it.  We have a few variations of a vegetable medly soup, this one is the green one.

It is delicious, and as soon as we say “we are having Dad’s soup!” our kids go “yay!”.

This vegan vegetable and pasta soup can look a little intimidating at first,

it’s got a lot of green vegetables in it.  So to get our kids to eat this vegan meal we started by telling them we would eat it while watching a movie.

If they ate their soup, the movie kept playing, if they didn’t eat it we would pause the movie and wait for them to eat.

That worked, and they realized they really like this soup, now it is a meal we can count on them eating.

 

To get this soup started,

first chop an onion, and carrots, with garlic, in a food processor, or by hand.  Slice celery and add those ingredients to the pot.

Chop zucchini next.  Larger cubes work best.

 
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Image of white sweet onion and carrots chopped in food processor.
Image of sliced celery on a red cutting board.
Image of chopped zucchini on a red cutting board, ready to go into a vegan soup.

Add the seasonings, and continue adding the vegetables from my recipe, saute together.

Substitute whatever green vegetables you have in your fridge, they will taste good too.

Get your pasta going.

Add the black beans, and corn.

Hold off on the spinach, so that it doesn’t get over cooked and turn the soup too green.

Image of vegetables cooking in a pot, ready for the soup broth to be added.
Image of cooked whole grain rotini pasta in a strainer.

Add vegetable broth and water,

once the vegetable broth is boiling add the pasta and spinach and cook for 3 mintues more and you are done.

Really easy!

It takes about 35 minutes from start to finish to serve this rainbow of veggie dinner soup.

Sauteing before adding the broth makes sure the vegetables are cooked through.

I hope you decide to try making this unusual and practical soup,

and let me know in the comments below what you think.

We recommend whole wheat crackers crumbled in it and some freshly ground pepper and salt to taste.

It is great as lunch leftovers too. 🙂

Image of vegan vegetable medley soup with vegetable broth in pot.
Image of Dad's Vegan Green Vegetable Soup - with all ingredients including spinach in a big soup pot.
Image of Dad's Vegan Green Vegetable Soup in two bowls with crackers.

 

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Dad's Vegan Soup with Pasta
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Green Vegetable Medley Pasta Soup (Dad's Soup)

Course: Main Course, Soup
Cuisine: Low Fat, Whole Foods
Prep Time: 15 minutes
Cook Time: 20 minutes
Total Time: 35 minutes
Servings: 10
Calories: 248 kcal
Author: Jeanette Whitten

If you have never made soup, this one is a no-fail way to start.  

With beans, and pasta, and spinach, and green vegetables, it is always gorgeous - and a hit with the kids.  

Ingredients

Base

  • 1 onion white
  • 3 cups carrots diced
  • 2 garlic cloves, medium, minced
  • 3 celery stalks stalks, diced

Spices

  • 1 tsp salt
  • 1 1/2 tsp oregano
  • 2 tbsp basil dried

Assorted Vegetables

  • 2 zucchini medium, large dice
  • 1 green pepper chopped
  • 12 oz canned corn 341 mL corn, with juice
  • 19 oz black beans can 541 mL, drained but don't bother to rinse
  • 11 oz spinach frozen 300 g, chopped, thawed, not drained

Liquid

Pasta

  • 13 oz whole wheat fusili pasta 375g rotini or penne, or Gluten Free whole grain pasta

Epicure

Instructions

  1. If you are in a hurry, then the food processor is going to be your best friend for this soup recipe.

    Process onions, carrots and minced garlic in your food processor.  Slice some celery and add these all to a large soup pot on medium heat.  

  2. Add salt, basil and oregano and cook for 5-7 minutes until the onion is translucent. Add broth and water a splash at a time if they start to stick.

  3. Chop or process and add zucchini, green pepper to the pot.  Cook for 5-7 more min.

  4. In the meantime, start another medium pot with water for pasta.  When the water boils add the pasta to it and set the timer according to the pasta package directions for al dente - probably for 9 minutes.  Give a piece a cool down and a little chew test before draining.

  5. Add the rest of the broth and water and the can of corn with it's juices to the soup pot. Turn to high until it boils, then reduce to medium low.

  6. Add the drained beans.

  7. When pasta is done, drain and add the pasta to the large soup pot.  

  8. Stir spinach into the soup and cook for 3 minutes until warmed through.

  9. Serve immediately, hot, with whole grain crackers and ice cubes on the side (to cool and so people can get more liquid if they want!).

  10. Season with salt and freshly ground pepper to taste.

Nutrition Facts
Green Vegetable Medley Pasta Soup (Dad's Soup)
Amount Per Serving
Calories 248 Calories from Fat 9
% Daily Value*
Total Fat 1g 2%
Sodium 939mg 39%
Potassium 617mg 18%
Total Carbohydrates 46g 15%
Dietary Fiber 10g 40%
Sugars 5g
Protein 11g 22%
Vitamin A 209%
Vitamin C 29.1%
Calcium 10.2%
Iron 13.7%
* Percent Daily Values are based on a 2000 calorie diet.

 

What's Special About VeganEnvy Recipes?  

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

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

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

 

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Epicure Healthy Tofu Pad Thai (Whole Foods Vegan)

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

 

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

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

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

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

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

Jump to Recipe

 

Back Story

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

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

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

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

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

I love feeding children vegan food,

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

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

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

 

Epicure Pad Thai Spice Mix

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

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

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

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

Carrots, broccoli, green pepper and noodles,

This should take about 20 minutes to pull together.

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

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

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

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

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

Mix Up the Sauce

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

This Epicure spice mix is:

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

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

I added the cubes of tofu and stirred them in.

Then I added the sauce.

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

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

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

Vegan Pad Thai - Stir in the Noodles in the wok

Homemade Sriracha Sauce

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

Sriracha sauce really enhances the Pad Thai for adults.

 

Squeeze some lime on each plate (or lemon) and serve.  It was really, good, the kids gobbled it up.
Kids enjoying vegan Pad Thai
 
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I forgot to do this for my photos, but add some chopped peanuts to your Pad Thai!  It makes a huge flavour and texture impact.
plates of Vegan Pad Thai with tofu for family and friends

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

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

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

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

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

 

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Vegan Epicure Pad Thai Mix with Tofu
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Epicure Healthy Tofu Pad Thai - 20 minutes

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

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

Ingredients

Pad Thai Seasoning

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

Vegetables and Tofu

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

Toppings

  • 2 tbsp peanuts chopped

Epicure Sriracha Sauce

Instructions

Prepare Pad Thai Sauce - 3 minutes

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

Prepare Vegetables - 10 minutes

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

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

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

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

Prepare Rice Noodles - 5 minutes

  1. In a large pot boil water for noodles.

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

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

Combine and Serve

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

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

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

What's Special About VeganEnvy Recipes?  

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

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

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

 

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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’ve made.

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
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Vegan Lasagna - With Tofu Spinach Zucchini and No Oil

Course: Main Course, Pasta
Cuisine: Italian
Prep Time: 1 hour 10 minutes
Cook Time: 20 minutes
Total Time: 1 hour 30 minutes
Servings: 8 servings
Calories: 270 kcal
Author: Jeanette Whitten
This is a great healthy vegan, delicious, vegetable lasagna with no oil.  

Make in a 9 x 13" open casserole dish (no lid or foil required).

It uses tofu and spinach as a quick and easy ricotta cheese substitute. It tastes like a traditional Italian lasagna, except it is low fat, high fibre and not full of cholesterol.  

The zucchini makes it so colourful, and so good for you! 

Even if you have never made lasagna, you can succeed with this simple basic lasagna 101 recipe.

Ingredients

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
  • 2 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

  1. Preheat oven to 350° F (175° C) on convection bake.  You will need a 9 x 13" uncovered casserole dish.

  2. In a large pot, start water boiling.  No need for salt or oil.

Prepare the tomato sauce

  1. In a food processor, add the diced tomatoes, tomato paste, onion, zucchini chunks, Italian seasoning and nutritional yeast. Process until in small pieces, but not fully blended.  Add salt, to taste, if your Italian seasoning is salt free.

  2. 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.

  3. Rinse the food processor out (no oil means no soap required!)

Prepare the tofu ricotta

  1. 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.

  2. This is a good time to add the 18 whole grain lasagna noodles to the boiling water. Sometimes I add a couple extra noodles in case any get ripped.

  3. In the food processor, add the extra firm tofu, garlic, thawed 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

  1. Spread 1 cup tomato sauce on the bottom of the casserole dish.

  2. Place 3 noodles (single layer)

  3. Spread 1 cup tomato sauce over the noodles

  4. Place 3 noodkes

  5. Place a second layer of 3 more noodles (double noodle layer).  Kids love this.

  6. Spread all the Tofu ricotta over the double noodle layer.

  7. Place 3 noodles.

  8. Place a second layer of 3 noodles (double noodle layer)

  9. 2 cups tomato sauce

  10. 3 noodles (single layer)

  11. Top with the remaining 1.5 cups sauce and spread evenly.

  12. 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. 

  13. Bake in preheated convection oven for 20 minutes until bubbling

Recipe Notes

Enjoy with a salad!

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*
Total Fat 2g 3%
Sodium 494mg 21%
Potassium 984mg 28%
Total Carbohydrates 51g 17%
Dietary Fiber 5g 20%
Sugars 7g
Protein 15g 30%
Vitamin A 99.1%
Vitamin C 36.2%
Calcium 15.9%
Iron 31%
* Percent Daily Values are based on a 2000 calorie diet.

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.

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

Vegan Bok Choy Tofu Noodle Soup Bowls

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

It’s restaurant quality… my family says.  ♥

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

See my article All About Tofu for tofu tips.

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

This soup will fill you up without filling you out…

Jump to Recipe

Whole Baby Bok Choy

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

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

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

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

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

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

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

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

Chopped Bok Choy
bowls of asian tofu soup

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

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

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

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

Seaweed contains iodine – an essential nutrient for health.

Crumbled dried nori seaweed

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

 

Enjoy!  Soup is On! 🙂

Crushed Red Pepper - Spicy

 

Bok Choy Tofu Noodle Soup Vegan
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Bok Choy Tofu Vegan Soup

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

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

Ingredients

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

Instructions

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

  2. Wash and chop the bok choy and carrots. 

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

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

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

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

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

Recipe Notes

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

Try dried mushrooms for even better flavour.

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

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

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

 

So vegan use a strawberry instead of a mouse

Creamy Tofu Pasta Sauce with Garlic, Zucchini & Tomato

Image of Creamy Tofu Pasta Sauce with Zucchini and Tomatoes

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

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

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

Jump to Recipe

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

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

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

close up with spinach

Is Traditional White Cream Sauce Fattening?

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

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

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

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

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

 

So, YES, dairy white sauce is fattening.

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

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

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

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

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

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

 

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

 

 

Stir in cream sauce

Stir the tofu pasta cream sauce until completely combined.

 

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

 

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

 

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

Voila!

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

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

 

 

Vegan Creamy tomato zucchini pasta penne tofu soup
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Creamy Tofu Pasta Sauce with Garlic, Zucchini, Spinach & Tomato

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

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

It only takes 30 minutes to make and is flavourful!

No oil, but creamy.  Dairy free of course.

Ingredients

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

Suggested Toppings

Instructions

Assemble Ingredients

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

Boil Pasta

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


Prepare Vegetables

  1. Cube the zucchini. Mince the garlic cloves.

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

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


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

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

  6. Stir in the undrained diced tomatoes.

Blend Tofu

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

Combine and Add Spinach

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

    Taste for salt, add more if required.

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

    Squeeze liberal amounts of fresh lemon juice on each serving.

Recipe Notes

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

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

Enjoy your creamy, vegan, saucy vegetables and pasta!

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

 

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

 

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

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