wfpb no-oil

Vegan Bolognese Sauce

karenwpullen Main Dishes, Pasta, Recipes, Sauces and dressings , , , ,
Prep Time15 minutes
Cook Time15 minutes
Print Recipe

Bolognese Sauce for Pasta

Wonderful, flavorful sauce for any kind of pasta.
Course: Main Course, Pasta, Sauces and dressings
Cuisine: Italian
Servings: 4

Equipment

  • food processor

Ingredients

  • 1 12-oz package pasta, any kind whole grain is best
  • 1 green bell pepper, chunked
  • 1 yellow bell pepper, chunked
  • 1 small zucchini, chunked
  • 4 oz cremini mushrooms, chunked
  • 2 carrots, peeled and chunked
  • 2 stalks celery, chunked
  • 1 large onion, chunked
  • 3 garlic cloves, smashed
  • 1/2 cup dry red wine
  • 2 tbsp tomato paste
  • 1 15-oz can tomato puree
  • 1/2 tsp fennel seeds
  • 1/4 tsp crushed red pepper flakes

Instructions

  • Add vegetables, peppers through garlic, (in small batches) to the food processor. Pulse until they are minced but still chunky.
  • Heat a large pot over medium heat. Add the vegetables, stir, and cook until all moisture is cooked out and vegetables begin to brown, about 10 minutes. Add tomato paste and wine. Simmer another 5 minutes.  Add tomato puree and spices, stir and heat through. Taste and adjust seasonings.
  • Cook the pasta per package directions.
  • Mound the pasta on plates and ladle on the sauce. Sprinkle with vegan parmesan.

Notes

Since the vegetables are minced in the food processor, they are all about the same size and will cook quickly.
Try not to omit the fennel seeds — event that little bit adds a lot of flavor!

Lentil Mushroom Shepherd’s Pie

karenwpullen Main Dishes, Recipes , , , , ,

A hearty, flavorful dish. About 20 minutes to prep, then into the oven for 15. Canned lentils mean a quick assembly.

shepherd's pie
Prep Time15 minutes
Cook Time20 minutes
Print Recipe

Lentil Mushroom Shepherd’s Pie

With potatoes, cabbage, and mushrooms, this is a great recipe for St. Patrick's Day.
Course: Main Course
Cuisine: American
Keyword: cabbage’, lentils, mushrooms, potatoes, St Patrick’s Day
Servings: 4 people

Ingredients

  • 4 large potatoes or 5 medium
  • 1/2 cup plant milk unsweetened
  • 1/2 onion, chopped
  • 2 cloves garlic, chopped
  • 5 ounces cremini mushrooms
  • 1/4 whole cabbage, sliced thin
  • 1 15-oz can lentils do not drain
  • 2 tbsp red wine optional
  • 1 tbsp soy sauce
  • 2 tbsp tomato paste
  • 1 tsp thyme
  • 1/2 tsp black pepper
  • 2 tbsp cornstarch
  • 1 cup vegetable broth or water

Instructions

  • Preheat the oven to 400 degrees F.
  • Peel and dice the potatoes. Place in a large pot of salted water to cover. Bring to a boil, then simmer until soft, about 15 minutes.
  • Drain. Transfer to a bowl, add the plant milk, and mash with a fork, a mixer or a food processor — your choice. Set aside.
  • While the potatoes are cooking, sauté the onion for a few minutes until soft. Add the garlic, cabbage, and mushrooms, continue to sauté.
  • Add the lentils and their liquid, the wine, soy sauce, tomato paste, thyme, and pepper. Simmer for 5 minutes.
  • Dissolve the cornstarch in the cup of broth or water. Add to the lentils. Stir; it will thicken. Add water or broth if it gets too thick.
  • Lightly oil a 9 x 9 casserole dish. Pour in the lentil mixture, then cover the top with mashed potatoes.
  • Bake for 15 minutes. Let stand for 10 minutes before serving.

Notes

This is a great make-ahead recipe. Refrigerate or freeze before the baking step. 
Make it in little ramekins or pie plates for an elegant touch.

Tofu Scramble

karenwpullen Breakfast, Main Dishes, Recipes , , , ,

Great brunch dish or everyday breakfast. Lots of protein, no fat, veggies of your choice.

I demonstrated this dish in a Facebook Live, here: (2) Facebook

tofu scramble
Prep Time15 minutes
Cook Time10 minutes
Print Recipe

Tofu Scramble

Course: Breakfast, Main Course, Sandwich
Cuisine: American
Servings: 2

Ingredients

  • 1 14-oz package firm or extra firm tofu, drained
  • 1/2 bell pepper (any color), chopped
  • 8 oz sliced mushrooms
  • 1/4 red onion, chopped
  • 1 tomato, chopped
  • 1 large handful baby spinach
  • 2 tbsp soy sauce
  • 2 tbsp nutritional yeast
  • 1 tsp paprika
  • 1/2 tsp turmeric
  • 1/4 tsp cayenne
  • 1/2 tsp garlic powder
  • 1/4 tsp kala malak (black salt)

Instructions

  • Sauté the vegetables, except the spinach, until they are soft.
  • Mash the tofu thoroughly with a fork; add to the vegetables and mix. Cook 2 minutes.
  • Add the seasonings, stir and cook another two minutes.
  • Add the spinach and stir until it is wilted.

Notes

This recipe is very flexible. You can substitute kale for the spinach, omit an ingredient, add shredded carrots or diced cooked potatoes. 
Try this amount of black salt then decide if you like more or less.
Can substitute 2 cloves of garlic (cook with the veggies) for the garlic powder.
Possible additions–hot sauce, salsa, avocado. It’s great served in a flour tortilla.
This amount of tofu is labeled as 4 servings but at 90 calories/serving I usually eat two!