Butternut Squash Apple Galette – Whole-Foods Plant-Based

Butternut Squash Apple Galette – Whole-Foods Plant-Based

Whole-Foods Plant-Based Galette with Whole-Wheat Pastry – Creamy Tofu, Apple, Fennel Filling

Are you looking for a whole-foods plant-based butternut squash galette recipe?  I couldn’t find one, so I created this for us to enjoy.

This vegan galette recipe has butternut squash, sliced and roasted, then layered beautifully over a soft filling made from food processing, or blending a fennel bulb (or dried fennel), crabapples (or regular apples), extra firm tofu, and yummy sage, rosemary, nutmeg and other fall flavours.

All snugly embraced in a galette dough pouch, for a cozy harvest meal.

Basic vegan galette dough:

Whole-wheat whole-grain flour, almond flour (healthy unprocessed fat, replaces margarine), non-dairy milk, nutritional yeast, and some seasonings.   Made in a food processor.

The dough is easy to handle, rolls out fine, but was a little tough right out of the oven – due to lack of oil I expect, and potentially I cooked it too long.

The pastry softened up in the fridge and was nicely tender as leftovers.

  • Next time I’ll blend 3-4 dried prunes into the dough for moisture.
  • I’m confident prunes will make it great, because I use prunes in my oil-free pizza crust and it is really fantastic,

BUT I haven’t tested prunes in the galette dough yet.

I’m posting the version I did test, next time I’ll add prunes and update the ingredients.

Think of a galette as a lazy pie, or a lazy quiche.

I was surprised how easy it was to roll out the dough, spread the ingredients on it, wrap it gently and pop it back in the oven.

I used a large oven safe wok, which shaped the sides nicely.  An extra-large skillet would also work, as would a baking sheet.

We got easy to pack galette leftovers, perfect for school and work lunches.  I can see how little mini galettes would make great individual servings.

Butternut Squash Dinner Idea That is Vegan

This galette is wonderful at the end of summer, since you make it with autumn harvest vegetables, helping you use up that butternut squash on your counter.

I will definitely be making this again throughout the winter. 🙂 

whole foods plant based galette

Vegan Butternut Squash Galette - Whole-Foods Plant-Based

Jeanette
With butternut squash, and a savoury tofu filling with fennel, and crabapples (or regular apples), this galette is simple, satisfying, and a great way to use up food harvested from your backyard.  
The soft creamy tofu filling is delicate and tasty, the pastry complements the ingredients well.  Butternut squash is the perfect not too sweet, firm colourful topping.
Let this vegan galette cool slightly before slicing and serving.
No ratings yet
Prep Time 20 mins
Cook Time 40 mins
Total Time 1 hr
Course dinner, Main Course
Cuisine Egg Free, French
Servings 8 servings
Calories 217 kcal

Ingredients & Tips
  

Pastry

Filling

  • 1 butternut squash peeled and sliced, see instructions
  • 1 1/2 cups fennel bulb small sized, sliced
  • 2 cups apples crabapples, cored and sliced
  • 340 g extra firm tofu
  • 1 teaspoon sage dried
  • 1 tablespoon rosemary fresh, or 1 tsp dried
  • 1 teaspoon salt
  • 1/2 teaspoon nutmeg
  • 1/2 tsp black pepper
  • 1 tbsp lemon juice freshly squeezed

Topping

Instructions
 

Bake the Filling (Squash, Apples, Fennel)

  • Preheat the oven to 400°F.  Take out an extra-large oven-proof skillet with high sides or a wok.  A baking sheet can work too.
  • Peel the entire squash, you can roll and peel lengthwise.   Then cut the squash into two pieces to separate the bottom rounder part from the narrower top section. 
    Cut both parts in half and remove any seeds. 
    Cut all four pieces into 1/4-inch-thick slices. 
    Core and slice the apples, slice the fennel into small pieces (it will be food processed anyways).  Note: if you are short on time, you could add the apples raw to the filling in the food processor instead of baking.
    roast butternut squash no-oil
  • Spread sliced squash, apples, and fennel on baking sheets.  Place the apples and fennel together, you will scoop them up with a spatula to move to the food processor. 
    I didn't line or oil my sheets, some of the squash edges stuck, but was easy to scrape off.  
    Bake until the squash, apples, and fennel are tender, about 25-30 minutes. 

Prepare the Pastry (Food Processor)

  • While the squash is baking, put the flour, almond flour, nutritional yeast (if using), and salt in a food processor. 
    Pulse to combine.  Add 1/3 cup of the non-dairy milk, process, it should still be floury.  Add additional non-dairy milk, 1 tablespoon at a time, until the dough sticks together (to test, remove the top and gather the dough in your fingers. If it sticks together without crumbling, it’s ready). I ended up using another full 1/3 cup of milk.
    Be careful not to over mix once it is doughy, it makes it tough. 
    Soak or clean the food processor, you will need it again to finish the filling.
    whole-wheat fat-free galette dough
  • Transfer dough to a lightly floured board or counter, and shape the dough into a disk. 
    With a rolling pin, roll out the dough into a very large circle about 1/4-inch thick. 
    Transfer dough into the large skillet, baking sheet, or wok, let the dough hang over the edges if necessary, you will fold it over the ingredients.

Prepare the Tofu-Filling (Food Processor)

  • Add extra firm tofu, sage, rosemary, salt, nutmeg, pepper and lemon juice to the food processor.  You could also add the apples raw at this stage if you chose not to bake them, say maybe because you ran out of time to slice them :o.  
  • When the vegetables are done baking, scoop the apples and fennel with a spatula and add them to the food processor with the extra firm tofu.  It's fine/better if they are still hot.  Blend until well mixed. Taste test and adjust seasonings.

Assemble the Galette

  • Spread the apple-tofu (ricotta) mixture over the top of the pastry, leaving a 1-inch border. 
    Arrange the squash prettily, in a spiral pattern, over the apple-fennel-tofu-ricotta mixture and fold the edges of the pastry toward the center of the galette. 
    whole-foods plant-based galette
  • Sprinkle almond flour, garlic powder and salt over the center of the galette and optionally onto the crust.
    vegan whole foods plant based galette
  • Bake until the crust is crisp and golden brown, about 20-25 minutes. Let cool slightly before slicing and serving.
    vegan butternut squash galette fennel apple whole-wheat crust

Notes

Serve with a bright green salad, also goes well with steamed brussels sprouts.  

Nutrition

Nutrition Facts
Vegan Butternut Squash Galette - Whole-Foods Plant-Based
Amount Per Serving (1 / 8th of recipe)
Calories 217 Calories from Fat 45
% Daily Value*
Fat 5g8%
Sodium 646mg28%
Potassium 618mg18%
Carbohydrates 36g12%
Fiber 6g25%
Sugar 6g7%
Protein 9g18%
Vitamin A 10010IU200%
Vitamin C 23.9mg29%
Calcium 96mg10%
Iron 2.5mg14%
* Percent Daily Values are based on a 2000 calorie diet.
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

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
Prep Time 10 mins
Cook Time 15 mins
Total Time 25 mins
Course Side Dish
Cuisine Mediterranean
Servings 7
Calories 102 kcal

Ingredients & Tips
  

  • 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

Instructions
 

  • 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

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
Prep Time 10 mins
Cook Time 45 mins
Total Time 45 mins
Course Main Course, Side Dish
Cuisine Indian, Western
Servings 4 people
Calories 568 kcal

Ingredients & Tips
 
 

  • 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

Instructions
 

  • 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.
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Italian Cornmeal Zucchini Polenta – 20 minutes

Italian Cornmeal Zucchini Polenta – 20 minutes

Easy Vegan Zuchinni Cornmeal Italian Polenta

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

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

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

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

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

Jump to Recipe

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

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

Simple Creamy Vegan Polenta

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

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

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

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

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

Simple Creamy Vegan Polenta with Zucchini and Italian Seasonings

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

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

Feeding Vegan Children – Skip the Green Bits

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

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

Fast

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

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

Mmmmm Kind of Texture

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

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

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

To make vegan families the norm.

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

Vegan Dinner Idea Italian Cornmeal Zucchini Polenta

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

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

Ingredients & Tips
 
 

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

Instructions
 

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

Notes

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

Nutrition

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

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Super Summer-Time Pasta Salad

Super Summer-Time Pasta Salad

Healthy Vegan Black Bean Pasta Salad

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

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

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

Jump to Recipe

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

Hot pasta thaws the peas, activates the seasonings

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

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

Olives make this salad so satisfying

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

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

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

Vegan meal salad that kids love

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

Vegan Meal Proportions

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

 

Vegan Healthy Pasta Salad Fat-free Italian

Super Summer-Time Pasta Salad

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

Ingredients & Tips
  

Pasta

Vegetables

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

Dressing

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

Instructions
 

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

Notes

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

Nutrition

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

 

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

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

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

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

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

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

Jump to Recipe

 

Lentils and Quinoa in Only 20 Minutes

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

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

Boil, Steam or Microwave Brussel Sprouts

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

Add Orange Thyme Cranberry Tahini Dressing

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

I recommend my Sweet Zing Orange Thyme Dressing.

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

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

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

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

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

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

Bringing peace through plants…  🙂

 

Brussels sprouts quinoa lentils with orange vegan sauce

Brussels Sprouts, Quinoa, and Lentil Pilaf

Jeanette
Cook sprouted lentils and quinoa in the same pot in 15 minutes, add brussels sprouts, a sweet tangy orange, apple, cranberry sauce and it's a beautiful meal.
My husband and I aim to eat at least 1/2 - 1 cup of beans/legumes a day each and between 1/4 cup and 1/2 cup for each of our kids.  This recipe will produce more lentils than quinoa so that your meal can be bean strong.  
Beans are an excellent carb - because they contain both carbs and protein and so many important nutrients.  Feel confident eating beans - they are going to make you so strong and give you energy!
No ratings yet
Prep Time 5 mins
Cook Time 15 mins
Total Time 20 mins
Course Main Course
Cuisine Western
Servings 8 servings
Calories 243 kcal

Ingredients & Tips
  

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

Instructions
 

  • Heat water in a medium sized pot, on high.
  • Add quinoa and sprouted lentils, stir.  Usually the water doesn't need to be boiling, check your instructions.  Follow package directions about rinsing, some brands require rinsing to remove bitterness or dirt or pesticides.  I often forget, hoping a reminder here helps you remember.  
    Here are the brands I used - both were available at Costco, other brands will work, check that the cooking time on the lentils is similar to the quinoa - about 15 minutes.  It seems that sprouted lentils usually cook faster than non-sprouted lentils.  
    My sprouted lentils say simmer for 8 minutes then let sit for 4 minutes.  My quinoa says simmer for 15 minutes.  I like lentils soft rather than chewy so I am happy to cook the lentils a little longer.
    Image of Quinoa and Sprouted Lentils in Packages truRoots
  • Once boiling, stir, reduce heat to low, cover and simmer for 15 minutes or according to package directions.  If your lentils are going to take longer, then start them first and add the quinoa when there is 15 minutes cooking time left.
    How to Cook Lentils With Quinoa
  • Meanwhile, steam brussels sprouts in a steamer pot on the stove (makes them so juicy and tender, mmmm my favourite way) or in a microwave steamer like this large Epicure silicone steamer.    You could also boil them in water, which is what I did this time.  Any of these methods takes about 15 minutes.
  • Now prepare the sauce - the fat-free no-oil Orange Thyme Dressing for example.  It's going to take you 10 minutes.
    Tahini green onions and craisins in a vegan fat-free sauce.
  • Once the pilaf is done, stir it to combine, it should be fluffy with no moisture.  If there is water left, keep it on low for 5 minutes at a time until it is dried out, and reduce the water amount in the future.  The lentils spread around the edge with the quinoa in the centre during cooking.
    Cooked Quinoa and Lentils in One Pot
  • The pilaf should look like this once done.
    Image of cooked Quinoa lentil pilaf vegan recipe
  • Serve the pilaf, with brussels sprouts and a generous portion of sauce.
    Brussels sprouts quinoa lentils with orange vegan sauce

Notes

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

Nutrition

Nutrition Facts
Brussels Sprouts, Quinoa, and Lentil Pilaf
Amount Per Serving (1 / 8th of recipe)
Calories 243 Calories from Fat 9
% Daily Value*
Fat 1g2%
Sodium 33mg1%
Potassium 805mg23%
Carbohydrates 43g14%
Fiber 15g63%
Sugar 2g2%
Protein 15g30%
Vitamin A 680IU14%
Vitamin C 76.4mg93%
Calcium 72mg7%
Iron 4.9mg27%
* Percent Daily Values are based on a 2000 calorie diet.
Tried this recipe?Mention @veganenvy or tag #veganenvy!

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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.

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Sweet Zing Orange Thyme Dressing

Sweet Zing Orange Thyme Dressing

Vegan No-Oil Tahini, Apple, Green Onions and Dried Cranberries Sauce that is SO GOOD!

This oil-free dressing is sweet from the orange juice, apples and dried cranberries, rich and creamy from the sesame seed butter (tahini), and thickened with chia seeds. Use this fat-free healthy whole-foods plant-based vegan dressing with my Brussels Sprouts, Quinoa, and Lentil Pilaf or with any quinoa dish, or as a way to make Brussels sprouts taste awesome.

It’s got vitamin C that will help you absorb more iron.

The green onions and the thyme add some spice and sophistication.  Some people find quinoa bitter, same with Brussels Sprouts, this dressing counters the bitterness, and provides a savoury sweetness instead.

Healthy vegan low-fat dressing with a sweet zing.  Great with Brussels Sprouts and Quinoa.

I had some leftovers of this plant-based orange thyme dressing yesterday on spinach, wow, it was delicious.  I need to finish this blog post to get it out there to folks like you who could benefit from a fresh, gorgeous healthy vegan salad dressing.

If you have a sweet tooth (like me) you will probably like this super tasty dressing/sauce, I’m sad it’s all gone now.  🙁

 

Image of Orange Thyme No-Oil Vegan Dressing with dried cranberries, so good on quinoa.

Orange Thyme Dressing - Healthy Vegan Fat-Free Sauce

Jeanette
Goes nicely with quinoa and green vegetables as a dressing/sauce.  Try it with my Brussels Sprouts and Quinoa Lentil Pilaf recipe.  Even better as leftovers. 
Consider doubling this dressing/sauce recipe - I wish I would have.  It goes great on spinach salad too.  You can adjust the number of servings here on the web page and it will recalculate.
With dried cranberries, orange juice, thyme, tahini (sesame seed paste), chia seeds, and green onions, it is so fresh and sweet and creamy, this one is a winner!
No ratings yet
Prep Time 10 mins
Total Time 10 mins
Course Main Course
Cuisine Dresssing
Servings 4 servings
Calories 154 kcal

Ingredients & Tips
  

  • 200 ml orange juice I used a juice box, freshly squeezed would work too if you don't have juice around, but have oranges.
  • 2 tsp tahini sesame seed butter
  • 1/2 tsp ground thyme spice
  • 1/2 tsp salt
  • 2 tsp chia seeds for thickness
  • 2 green onions diced
  • 1/2 red apple diced into small cubes
  • 1 cup craisins dried cranberries

Instructions
 

  • Pour orange juice into a small bowl, add tahini, thyme, salt, and chia seeds and microwave 30 seconds to soften if the sesame seed butter was in the fridge.  Whisk together.
  • Add the craisins so they can soak a bit.
    Tahini green onions and craisins in a vegan fat-free sauce.
  • Add the diced green onions and apple.
    Image of Orange Thyme No-Oil Vegan Dressing with dried cranberries, so good on quinoa.
  • Let sit for 5 minutes or more, for flavours to combine.

Notes

Consider doubling the recipe depending on how many servings or leftovers you would like.  It yields about 1 1/2 cups which was enough for 4 people at my house.
Try on my Brussels Sprouts and Lentil Quinoa Pilaf, or make a dinner salad with that same lentil quinoa pilaf and romaine lettuce.  
Also tastes wonderful on spinach salad.

Nutrition

Nutrition Facts
Orange Thyme Dressing - Healthy Vegan Fat-Free Sauce
Amount Per Serving (1 / 4th of recipe)
Calories 154 Calories from Fat 18
% Daily Value*
Fat 2g3%
Sodium 294mg13%
Potassium 164mg5%
Carbohydrates 35g12%
Fiber 3g13%
Sugar 26g29%
Protein 1g2%
Vitamin A 160IU3%
Vitamin C 27.1mg33%
Calcium 29mg3%
Iron 0.8mg4%
* Percent Daily Values are based on a 2000 calorie diet.
Tried this recipe?Mention @veganenvy or tag #veganenvy!

 

funny vegan meme: avocados saying to each other "I said you're the good kind of fat!"

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Meatless Marinara Sauce With Protein

Meatless Marinara Sauce With Protein

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

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

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

Jump to Recipe

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

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

Please enjoy!

 
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Vegan Healthy Marinara Sauce on Spaghetti

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

Jeanette
With lentils and chickpeas this no-oil vegan Italian tomato based spaghetti sauce recipe replaces a traditional meat based pasta sauce, with bold flavour!   I've tested it on many non-vegans and they don't even realize, except wonder why it is so fat-free and lean.  
Use this simple recipe as a dependable base and add additional items if you like, such as mushrooms or green peppers.
No ratings yet
Prep Time 10 mins
Cook Time 15 mins
Total Time 25 mins
Course Main Course, Pasta
Cuisine Italian
Servings 8 servings
Calories 354 kcal

Ingredients & Tips
  

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

Instructions
 

  • Put a large pot of pasta water on to boil.  No salt or oil are necessary.  No oil cooking, go!  Read more here about why we cook with no-oil.
  • Drain canned lentils and chickpeas.  Consider reserving the juice (called aqua faba) in the fridge as an egg replacement for future baking - like for my VeganEnvy.com amazing chocolate birthday cake recipe.
  • In a food processor - add drained chickpeas, drained lentils, garlic cloves, canned diced tomatoes (with juice), oregano, basil, onion powder, salt, onion chunks, and thawed spinach nuggets.  Blend on high until beans are no longer recognizable.
  • I like to use frozen spinach nuggets, so I can easily portion out a little if I want - I always have some on hand in my freezer, like these ones.  I got them a Wal-mart.
    Frozen Spinach Nuggets
  • Empty sauce into a medium sized pot on medium heat.  This sauce will splatter once it starts to bubble, so be prepared to cover it to protect your stove and yourself.  
    Blended lentils and chickpeas in vegan no-oil tomato sauce.
  • Once the sauce is bubbling, reduce heat to low, stir, cover and let simmer for 5 more minutes so that the onion is cooked through.  
  • In the meantime, add whole grain spaghetti to the boiling pasta water.  Set timer to cook according to directions, usually about 10 minutes.
  • Once the the 5 min on the sauce is up, while the pasta is cooking, stir the tomato paste into the sauce.  The tomato paste makes the sauce thicker, so there is no excess liquid.  It also adds a lovely rich red color and taste.  Simmer a few more minutes or until pasta is ready.  
  • Drain pasta and serve piled with generous portions of this delicious sauce!
    Plates of spaghetti with meatless vegan healthy tomato sauce.

Notes

Serving Ideas
Sprinkle with vegan parmesan cheese.