Vegan Pasta Recipes Charles

Classic Spaghetti And Vegan Meatballs – V

Ingredients

Spaghetti

• 16 oz (454 g) spaghetti noodles, uncooked
• 3 cups (24 oz, 681 g) marinara sauce
• ¼ cup (2 oz, 56.75 g) chopped fresh basil
• 1 lb (16 oz, 454 g) arugula
• ¾ cup (6 oz, 170.25 g) nutritional yeast
• Salt & pepper to taste

Beef Meatballs (OMNIVORE)

• 1 lb (16 oz, 454 g) lean beef
• ¾ cup (6 oz, 170.25 g) bread crumbs
• ¼ cup (2 oz, 56.75 g) grated Parmesan cheese
• ¼ cup (2 oz, 56.75 g) onions, chopped
• 2 tbsp (1 oz, 28 g) fresh garlic
• 1 tsp (0.175 oz, 5 g) dried oregano
• 2 tbsp (1 oz, 28 g) olive oil
• 1 egg
• ¼ tsp (0.0412 oz, 1.17 g) salt
• ¾ cup (6 oz, 170.25 g) mozzarella, shredded

Vegan meatballs:

• ½ cup (4 oz, 113.5 g) quinoa
• 1 cup (8 oz, 227 g) black beans
• 1 Tbsp (0.5 oz, 14 g) water
• 2 tbsp (1 oz, 28 g) garlic, minced
• 2 shallot, (4 oz, 113.5 g) diced
• 1 tsp (0.175 oz, 5 g) dried oregano
• ¾ tsp (0.12 oz,3.5 g) red pepper flakes
• ½ cup (4 oz, 113.5 g) nutritional yeast
• 2 tbsp (1 oz, 28 g) fresh tomato
• 2 tbsp (1 oz, 28 g) fresh basil, chopped

Instructions *

Spaghetti

1. Boil a large pot of water. Cook the pasta according to directions on the package.
2. Drain and rinse the pasta to prevent further cooking. While the pasta drains, prep the arugula side salad.
3. Distribute the arugula onto each plate, top with olive oil, lemon juice, a pinch of salt(optional) and pepper, and shaved Parmesan/nutritional yeast. Serve alongside pasta and meatballs. Garnish with fresh basil.

Beef Meatballs

1. Preheat the oven to 450 degrees F (232 C). Line a 9×13 baking sheet.
2. For the beef meatballs, combine all the ingredients in a mixing bowl. Mix until well combined.
3. Coat your hands in a bit of olive oil (optional, but will help from sticking) and roll the mixture into 12 balls.
4. Place meatballs on the prepared baking dish and transfer to the oven. Bake for 15 minutes, or until crispy.
5. Remove from the oven and top with mozzarella cheese. Bake for another 15 minutes. In the meantime, heat the marinara in a pot on medium/low.

Use nutritional yeast in the absence of vegan Parmesan.

Vegan Meatballs

1. Combine the quinoa with 1⁄2 cup of water in a small pot. Cook for 15 minutes or until water is absorbed. Cool the quinoa completely.
2. Preheat the oven to 350 degrees F (177 C). Rinse the black beans and lay them on a lined baking sheet. Place in the oven and cook until the beans have cracked, for about 15 minutes.
3. Remove beans from the oven and increase oven temperature to 375 F (191 C). In a large oven safe skillet add water, shallot, and garlic. Saute for 2-3 minutes, stirring frequently. Remove from heat.
4. In a food processor, add the black beans, garlic, shallot, salt, oregano, red pepper flakes and pulse into a loose meal (don’t over mix). Then add the cooled quinoa, tomato paste, vegan Parmesan or nutritional yeast, and fresh basil. Pulse until it becomes dough-like. Taste and adjust flavor if needed. Roll into 12 meatballs and place in the fridge for 15 minutes.
5. In the same skillet, heat 1 Tbsp olive oil over medium heat. Place the meatballs onto the skillet and saute for a few minutes, until you have a few browned sides. Place the skillet into the oven and bake for 25 minutes, or until all the edges have browned.

Hummus Pasta – V

Ingredients

• 8 oz.penne pasta ( 227 g)
• 1 cup garlic hummus (227 g)
• 2 oz diced tomatoes (56 g)
• 6 oz water (168 g)
• Juice of ½ lemon, or 2 oz lemon juice (56 g)
• Fresh basil, for serving (optional, can use dried)
• Salt & black pepper, to taste
• Nutritional yeast (garnish)

Sautéed chicken

• 1 oz olive oil (28 g)
• 2 boneless, skinless chicken breast halves, about 6 ounces each (12 oz total, 336 g)
• Salt and freshly ground black pepper to taste
• 1 tbsp(0.5 oz) lemon juice(14 g)
• 1.5 oz chicken broth (42 g)
• 0.5 oz finely grated ginger (14 g)

Instructions *

1. Cook Pasta According to package directions. Use a colander to drain pasta, but do not rinse.
2. Return the pot to the stove over medium-low heat. Mix the hummus and ¾ cup water together in the base of the pot, then slowly whisk additional water into the sauce until it reaches your desired consistency.
3. Add the diced tomatoes and cook for 2-3 minutes. Return the pasta to the pot and fold it into the sauce.
4. Turn off the heat and stir in the lemon juice, plus any salt & pepper if necessary.
5. Transfer into serving bowls, top with fresh or dry herbs, nutritional yeast, and enjoy!

Sautéed chicken

1. Heat the oil in a medium skillet over medium-high heat until it shimmers.
2. Season both sides of the chicken breasts with salt and pepper, and place them skin side/presentation side down in the pan.
3. Cook, turning once, until firm to the touch, about 5 minutes per side. Transfer the chicken breasts to a plate.
4. Add the lemon juice to the skillet, and scrape up any browned bits that cling to the pan with a wooden spoon.
5. Add the chicken broth and ginger, and bring to a boil.
6. Turn off the heat, divide the chicken between the 2 plates, and spoon the sauce over the chicken.
7. Serve.

One Pot Roasted Red Pepper Pasta – V

Ingredients

• 3 cups (24 oz, 681 g) cups low sodium vegetable broth
• 1 ½ cups (12 oz, 340.5 g) fettuccine
• ½ small onion (4 oz, 113.5 g)
• 3 cloves garlic (0.5 oz, 14 g)
• ½ lb (8 oz, 227 g) roasted red peppers
• ½ lb (8 oz, 227 g) 10oz. diced tomatoes
• 1 tsp (0.175 oz, 5 g) dried basil
• ⅛ tsp (0.0208 oz, 0.585 g) crushed red pepper (optional)
• Freshly cracked black pepper

Quinoa salad

• 1 cup (8 oz, 227 g) cold cooked quinoa (V&O)/li>
• 1 cup (8 oz, 227 g) fresh spinach leaves chopped
• ½ cup (4 oz, 113.5 g) chopped cucumber
• ½ cup (4 oz, 113.5 g) chopped tomatoes
• ½ large avocado (4 oz, 113.5 g) pitted, peeled, and chopped
• 1 green onion sliced (1 oz, 28 g)
• Kosher salt and black pepper to taste
• Dressing
• ⅛ cup(1 oz) olive oil
• ½ clove minced garlic
• 2 Tbsp (1 oz, 28 g) lemon juice
• ½ Tbsp (0.25 oz, 7g) golden balsamic vinegar or champagne vinegar
• ½ tsp (0.088 oz,2.5 g) pure maple syrup or honey
• Salt and black pepper to taste
• ½ lb (8 oz, 227 g) canned sardines, seasoned with black pepper to taste (OMNIVORE)

Instructions *

1. Thinly slice the onion and mince the garlic. Remove the red peppers from the liquid in the jar and then slice them into thin strips.
2. In a large pot, combine the broth, onion, garlic, red pepper slices, diced tomatoes (with juice), basil, crushed red pepper, and some freshly cracked black pepper. Stir these ingredients to combine.
3. Break the fettuccine in half, then add it to the pot, attempting to submerge the pieces as much as possible. Place a lid on the pot and turn the heat up to high. As soon as the pot reaches a full boil, give it a quick stir to loosen any pieces that may have stuck to the bottom, return the lid, and turn the heat down to medium-low.
4. Let the pot simmer on medium low for 10-12 minutes, stirring every couple of minutes to make sure nothing sticks to the bottom. Return the lid as quickly as possible after each stir.
5. After ten minutes, test the pasta to see if it is al dente. Once the pasta is tender, remove it from the heat. (If the pasta becomes too dry before it is tender, simply add a small amount of water and continue to simmer).
6. Serve hot with seasoned sardines for omnivores and with quinoa salad for vegans

Quinoa Salad

1. First, make the dressing. In a small bowl or jar, whisk together the olive oil, garlic, lemon juice, vinegar, maple syrup or honey, salt and pepper. Set aside.
2. In a large bowl, combine quinoa, spinach, cucumber, tomatoes, avocado, and green onions. Drizzle salad with dressing and gently stir until salad is coated with the dressing. Season with salt and pepper, to taste.
3. Serve with pasta.

Orzo Pasta and Black Bean Salad with Roasted Cauliflower, Chard and Herbs – V

Ingredients

• 1 ½ lb (24 oz, 681 g) cauliflower, cut into 1-inch florets
• ¼ cup (2 oz, 56.75 g) olive oil
• ⅛ tsp (0.0208 oz, 0.585 g) salt
• ⅛ tsp (0.0208 oz, 0.585 g) ground black pepper
• 1 pint (16 oz, 454 g) tomatoes, halved or quartered if large
• 2 cups (16 oz, 454 g) lightly packed red chard leaves
• ¼ cup (2 oz, 56.75 g) finely sliced chard stems
• 1 ¾ cups (14 oz, 392 g) cups cooked black beans (V&O) (from about 2/3 cup raw)
• 1 cup (8 oz, 227 g) cooked orzo
• ½ cup (4 oz, 113.5 g) pitted green olives, roughly chopped
• 3 Tbsp (1.5 oz, 45 g) finely chopped fresh dill
• 2 tbsp (1 oz, 28 g) sliced fresh basil
• ½ tsp (0.088 oz, 2.5 g) lemon zest plus 2 tbsp (1 oz, 28 g)s freshly squeezed lemon juice
• ½ tsp (0.088 oz, 2.5 g) red pepper flakes

Beef sauce

• 1 Tbsp (0.5 oz, 14 g) olive oil
• 1 small onion, (8 oz, 227 g) finely chopped
• 1 garlic clove, (0.175 oz, 5 g) minced
• ⅛ tsp (0.0208 oz, 0.585 g) Salt
• ⅛ tsp (0.0208 oz, 0.585 g) freshly ground pepper
• ¾ pounds (12 oz, 340.5 g) ground beef chuck
• 2 Tbsp (1 oz, 28 g) tomato puree
• 1 ¾ cups (14 oz, 392 g) whole peeled plum tomatoes with juice

Instructions *

1. Preheat the oven to 425 degrees F.
2. Place the cauliflower on a rimmed baking sheet. Toss with 2 tablespoons olive oil and sprinkle with some salt and pepper.
3. Roast until tender and charred in places, about 20 minutes. Let cool.
4. In a large bowl, combine the roasted cauliflower, cherry tomatoes, chard leaves and stems, black beans, orzo, olives, dill and basil.
5. Add the lemon zest and juice, red pepper flakes, the remaining 2 tablespoons olive oil and salt and pepper to taste. Fold to combine and serve.

Beef Sauce

1. Heat oil in a large skillet over medium-high heat.
2. Add onion, garlic, salt, and pepper. Cook until softened, 3 to 5 minutes.
3. Add beef and cook, breaking up with a spoon until no longer pink, 4 to 5 minutes.
4. Add tomato paste and cook for 1 to 2 minutes.
5. Add tomatoes and juice, breaking up tomatoes.
6. Simmer over medium heat until thickened and saucy, 45 to 60 minutes.
7. Season with salt and pepper, to taste.

Parsley Pesto Pasta With Blistered Tomatoes And Quinoa – V

Ingredients

Parsley Pesto

• 1 bunch (2 oz) fresh parsley
• 1/2 cup (4 oz, 113.5g) nutritional yeast
• 2 cloves (0.2 oz) garlic
• 1/4 tsp (0.04oz, 1.25g) salt
• 1 fresh lemon
• 6 Tbsp (3 oz) olive oil

Blistered tomatoes

• 1 Tbsp (0.5 oz) olive oil
• 2 pints (32 oz) tomatoes
• salt and pepper to taste

Quinoa

• 1 cup (4 oz) uncooked quinoa
• 1 tsp (0.167 oz) olive oil
• 1 ¾ cups (14 oz) water or vegetable broth
• ¼ tsp (0.04oz, 1.25g) salt

Bowls

• 1 lb. (16 oz) penne pasta
• 2 cups (16oz, 454g) quinoa (VEGAN)
• 5 fried eggs (OMNIVORE)

Instructions *

Pesto

1. Rinse the parsley and drain well. Pull the leaves from the stems and place in a food processor with the Parmesan, garlic, salt, zest and juice from half the lemon (about 2 tbsp (1 oz, 28 g) juice).
2.  Pulse the ingredients until they are finely chopped. Slowly add the olive oil through the spout of the food processor while it is running until a smooth paste forms. Set the pesto aside.

Tomatoes

1. Heat a large skillet over a medium flame. Add one tablespoon of olive oil, then tilt the skillet to coat its surface. Add the tomatoes and cook for 7-10 minutes, stirring occasionally.
2. Avoid stirring the tomatoes too often to allow them time to blister on the hot skillet. As they cook the skins will burst and the tomatoes will release juice, which will thicken into a semi-sweet glaze. Season with salt and pepper to taste.

Quinoa

1. Place the quinoa in a fine-mesh strainer. Rinse thoroughly under cool, running water. Rub and swish the quinoa with your hand while rinsing. Drain. Toast the quinoa in a saucepan.
2. Heat the olive oil in a small saucepan over medium-high heat until it shimmers. Add the drained quinoa and cook, stirring constantly, to let the water evaporate and toast the quinoa, about 2 minutes.
3. Add liquid and bring to a boil. Stir in the water or broth and the salt. Bring to a rolling boil. Lower heat and cook, covered, for 15 minutes. Turn the heat down to the lowest setting. Cover and cook for 15 minutes. Let stand, covered, for 5 minutes. Remove the pot from heat and let stand for 5 more minutes, covered. Don’t peek!
4. Uncover — You should see tiny spirals (the germ) separating from and curling around the quinoa seeds. Fluff the quinoa gently with a fork and serve. If any liquid remains in the bottom of the pan or if the quinoa is still a bit crunchy, return the pot to low heat and cook, covered, for another 5 minutes, until all the water has been absorbed.

Pasta

1. Bring a large pot of water to a boil for the pasta. Cook the pasta in the boiling water according to the package directions, or until al dente.
2. Reserve with a small amount of the starchy cooking water, then drain the pasta in a colander. Allow the pasta to cool slightly, then return it to the pot (with the heat turned off).
3. Add the pesto, then toss to coat. If the pasta is too dry or clumps, sprinkle a little of the reserved cooking water on top to loosen.
4. To serve, divide the pasta among five bowls, top with a scoop of the blistered cherry tomatoes, scraping up some of the sweet glaze from the skillet as well.
5. Top each bowl with a fried egg, for omnivores and cooked quinoa for vegans.

Pasta With Quinoa And Corn – V

Ingredients

• ½ cup (4 oz, 113.5g) quinoa (any color, but red looks the best!)
• 8 ounces farfalle pasta
• 2 cups (16 oz, 454g) green or napa cabbage, thinly sliced
• 2 cups (16 oz, 454g) frozen corn
• 2 cups (16 oz, 454g) diced fresh tomatoes
• ½ cup (4 oz. 113.5g) vinaigrette
• ¼ cup (2 oz, 56.75g) chopped fresh cilantro
• 2 to 3 scallions (0.25 oz), thinly sliced
• Juice of 1/2 lemon
• Salt and freshly ground pepper to taste

Fish

• 2 tilapia filets (8oz)
• 1 ½ tbsps (0.75 oz) melted butter
• Juice and zest from 1 small lemon
• Salt to taste
• ½ tsp (0.08 oz, 2.5g) paprika
• ½ tsp (0.08 oz, 2.5g) garlic powder
• ½ tsp (0.08 oz, 2.5g) onion powder
• ½ tsp (0.08 oz, 2.5g) freshly ground black pepper
• 2 tbsp (1 oz, 28 g) olive oil
• freshly chopped basil, for garnish and flavor
• extra lemon slices for serving

Instructions *

1. Combine the quinoa with 1 cup water in a small saucepan. Bring to a slow boil, then lower the heat, cover, and simmer for 15 minutes, or until the water is absorbed.
2. If the quinoa isn’t done to your liking, add 1/4 cup water and continue to cook until absorbed. Transfer the cooked quinoa to a bowl so it can cool more quickly. Or, you can do this step ahead of time.
3. Cook the pasta al dente. When it’s just about done, plunge in the cabbage, then drain and rinse until cool. Drain well again.
4. Transfer to a serving bowl and combine with the cooked quinoa and the remaining ingredients. Toss gently to combine. Taste to see if you’d like a little more vinaigrette, then toss gently again.
5. Serve at once.

Fish

1. Use paper towels to thoroughly pat-dry excess moisture from fish filets – this step is crucial for fish to brown nicely in the pan. Set aside.
2. In a bowl, combine melted butter, lemon juice and zest, and salt. Stir to combine well. Taste and add a bit more salt, if desired.
3. In a separate bowl, combine more salt, paprika, garlic powder, onion powder, and black pepper. Evenly press spice mixture onto all sides of fish filets.
4. In a large, heavy pan over medium high heat, heat up the olive oil until hot. Once your oil is sizzling, Cook 2 fish filets at a time to avoid overcrowding (allows for even browning.)
5. Cook each side just until the fish becomes opaque, feels somewhat firm in the center, and is browned – lightly drizzle some of the lemon butter sauce as you cook, reserving the rest for serving. Take care not to overcook, as that will result in a tougher texture.
6. Season with extra kosher salt and freshly ground black pepper to taste.
7. Serve fish with remaining lemon butter sauce, basil and lemon wedges.

Red Pepper Linguine – V

Ingredients

• roasted red peppers (from a jar or roast one yourself)
• 120ml olive oil
• 150g(5.29 oz) almonds (V&O), toasted, plus extra to serve
• 1 small garlic clove
• 300g(10.5 oz) spaghetti
• Nutritional yeast, to serve

Sardine (OMNIVORE)

• 120g (4.23 oz)can of sardines
• 4 tomatoes, halved and preserved in oil
• 1 ½ tbsps(0.75 oz) mayonnaise(21 g)
• 1 tbsp(0.5 oz) chopped spring onion or red onion(14g)
• 1 tbsp (0.5 oz)lemon juice(14g)
• 1 tsp(0.174 oz) hot sauce or Sriracha(4.872g)

Instructions *

1. Blitz the roasted red pepper with the olive oil, almonds, and garlic in a food processor; season well and set aside.
2. Bring a pan of salted water to boil, add the pasta and cook for 1 min less than the pack instructions and drain, reserving a ladleful of cooking water.
3. Tip the pasta back into the pan, along with the reserved cooking water and red pepper sauce, and return to the heat to warm through.
4. Tip the pasta into a bowl and top with the nutritional yeast and some chopped toasted almonds.
5.  Season and serve.

Sardine

1. Add all ingredients either to a food processor or a medium bowl if using an immersion blender stick.
2. Blend until just smooth. Don’t over-process it too much. Make sure you scrape and incorporate all ingredients evenly.
3. Transfer to a bowl to serve with pasta.

Spaghetti And Tofu – V

Ingredients

• Kosher salt
• 1 pound (16 oz) spaghetti
• ⅓ cup (2.67 oz) olive oil
• 8 large garlic cloves (0.88 oz), cut into thin slivers
• ½ tsp (0.08 oz, 2.5g) crushed red pepper flakes
• ½ cup (4 oz. 113.5 g)minced fresh coriander
• ½ cup (4 oz. 113.5 g)nutritional yeast plus extra for serving sub ½ cup freshly grated Parmesan cheese

Chicken/Tofu marinade

• 1/3 cup (2.67 oz) freshly squeezed lemon juice (from about 2 lemons)
• 4 cloves (0.44 oz) garlic, minced
• 1 tablespoon(0.5 oz, 14 g) Dijon mustard
• 1 tablespoon (0.5 oz. 14 g)dried Italian seasoning
• 1/2 teaspoon (0.25 oz, 7 g)kosher salt
• 1/4 teaspoon (0.04 oz, 1.25gvft)freshly ground black pepper
• 3 tablespoons (1.5 oz) olive oil
• 2 chicken thighs (10 oz) (OMNIVORE)
• 7 ounces extra-firm tofu, drained, cut, and pressed (VEGAN)

Instructions *

1. Bring a large pot of water to a boil. Add 2 tablespoons of salt and the pasta and cook. Set aside 1 ½ cups of the pasta cooking water before you drain the pasta.
2. Meanwhile, heat the olive oil over medium heat in a pot large enough to hold the pasta, such as a 12-inch saute pan or a large, shallow pot.
3. Add the garlic and cook for 2 minutes, stirring frequently, until it just begins to turn golden on the edges-don’t overcook it!
4. Add the red pepper flakes and cook for 30 seconds more. Carefully add the reserved pasta-cooking water to the garlic and oil and bring to a boil.
5. Lower the heat, add 1 teaspoon of salt, and simmer for about 5 minutes, until the liquid is reduced by about a third.
6. Add the drained pasta to the garlic sauce and toss. Off the heat, add the coriander and nutritional yeast, (sub parmesan for omnivores) and toss well.
7. Allow the pasta to rest off the heat for 5 minutes for the sauce to be absorbed. Taste for seasoning and serve warm with extra nutritional yeast/parmesan on the side.

Chicken/Tofu marinade

1. Whisk the lemon juice, garlic, mustard, Italian seasoning, salt, and pepper together in a medium bowl until well-combined.
2. While whisking, slowly drizzle in the olive oil until emulsified.
3. Add the tofu, chicken, or pork and gently toss to coat.
4. Cover and marinate in the refrigerator for at least 30 minutes. Or store the marinade in the refrigerator until ready to use.
5. Marinate chicken and tofu, and bake in the oven until cooked. Serve with pasta.

Tuscan Spaghetti Squash And Pan Fried Tofu – V

Ingredients

• 1 large spaghetti squash 2 lb (32 oz, 908 g)
• 1 Tbsp (0.5 oz, 14 g) extra-virgin olive oil
• 2 cloves garlic, (0.35 oz, 10 g) minced
• 1 ½ cups (12 oz, 340.5 g) tomatoes
• 2 cups (8 oz, 227 g) baby spinach
• ¼ cup (2 oz, 56.75 g) prepared coconut milk
• ⅓ cup (2.67 oz, 75.67 g) nutritional yeast
• 2 Tbsp (1 oz, 28 g) Basil, for garnish
• Freshly ground black pepper
• Salt to taste

Tofu

• 8 oz (227 g) firm or extra firm tofu
• 1 Tbsp (0.5 oz, 14 g) olive oil
• 1 Tbsp (0.5 oz, 14 g) olive oil
• 1 Tbsp (0.5 oz, 14 g) soy sauce (or tamari for gluten-free)

For the garnish

• 1 Tbsp (0.5 oz, 14 g) Toasted sesame seeds
• 1 Tbsp (0.5 oz, 14 g) chopped chives
• Salt to taste
• slices bacon (4 oz, 113.5 g) (OMNIVORE OPTION)

Instructions *

1. Preheat the oven to 400 degrees F.
2. Cut squash in half lengthwise. Rub all over with olive oil and season with salt and pepper. Place flesh side-down on a baking sheet. Bake for 40-45 minutes, until the spaghetti squash is tender.
3. et cool until cool enough to handle, then use two forks to pull apart spaghetti squash flesh into fine noodle-like strings. Add the coconut milk and nutritional yeast and let simmer until slightly thickened. Add spinach and cook until wilted. Add spaghetti squash and toss until fully coated.

Tofu

1. Cut the tofu into large cubes (about 1.5″ x 2″) and pat it dry with a towel. Add the olive oil to a non-stick pan and add the tofu cubes and a few pinches of salt.Turn on the heat to medium-high. Cook for 5 to 6 minutes until lightly browned on the bottom.
2. Briefly remove the pan from the heat to reduce spitting. Flip the tofu with chopsticks (the easiest method!) or tongs. Return the heat to medium-high and cook for an additional 5 to 6 minutes until browned.
3. Briefly remove from the heat again and drizzle with the sesame oil and soy sauce (watch for spitting). Return to low heat and cook for 2 minutes, then flip the and cook for another 2 minutes, until the color is darkened. Serve immediately.

Bacon

1. Cook bacon in a medium skillet until crispy. Transfer to a paper towel-lined plate to drain.
2. Pour off half the bacon fat and add garlic, tomatoes and spinach to the skillet. Season with salt and pepper. Crumble bacon over the squash and stir to combine. Garnish with basil.

Vegan Alfredo Pasta – V

Ingredients

• 10 ounces fettuccine pasta
• 2 cup (16 oz) fresh peas (or frozen, or sub snow peas or steamed broccoli)
• Optional: 12 ounces mushrooms, sauteed

Vegan Alfredo Sauce

• 2–3 tbsp (1.5 oz) olive oil
• 1 (6 oz) white onion
• 8 fat (1 oz) garlic cloves
• 1 cup (8 oz) raw cashews
• 2 cups (16oz) vegetable broth
• 4 tbsp (2 oz) nutritional yeast
• 1 tsp (0.174oz, 4.9g) miso paste
• 1 tsp(0.174oz, 4.9g) salt
• ¼ tsp (0.042 oz) nutmeg

Chicken

• 2 (12 oz) chicken thighs
• 1 tbsp (0.5 oz) olive oil
• Salt to taste
• ¼ tsp (0.042 oz) pepper
• ¼ tsp (0.042 oz) paprika
• ½ tsp (0.083 oz) garlic powder

Instructions *

1. Set salted water to boil in a large pot and cook pasta. If using fresh or frozen peas, feel free to add to the pasta water, during the last minute of cooking.
2. Heat oil over medium-low heat, and saute onion and garlic until tender and golden. Place it in a blender along with cashews, veggie broth, nutritional yeast, miso, salt, nutmeg. Blend until creamy and smooth.
3. Heat olive oil in a skillet over medium heat. Add mushrooms and saute 6-7 minutes, until golden and tender, season with salt. Drain the pasta, add to a large pan along with the alfredo sauce, toss, and gently warm over low heat. Add the mushrooms and toss to coat (leaving a few for the top for garnish if you like).
4. Divide among two bowls. Garnish with lemon zest, pepper, chili flakes and chopped parsley.

Chicken

1. To make chicken, preheat the oven to 400 degrees F and prepare a 9×13-inch baking dish with a light coating of olive oil. Brush olive oil over the chicken thighs.
2. In a small bowl, combine the salt, pepper, paprika, and garlic powder. Sprinkle the seasoning blend over both sides of the chicken thighs and place them in the prepared baking sheet.
3. Bake in the preheated oven, uncovered for 30-40 minutes or until the internal temperature reads 165 degrees.

Vegan Mushroom Pasta With Spinach – V

Ingredients

• 14 oz (392 g) pasta of choice
• 3 Tbsp (1.5 oz, 45 g) olive oil
• 1 onion chopped (8 oz, 227 g)
• 3 cloves of garlic minced (0.5 oz, 14 g)
• 14 oz (392 g) mushrooms, sliced
• 10.5 oz (294 g) baby spinach fresh
• ½ cup (4 oz, 113.5 g) vegetable broth
• 2 Tbsp (1 oz, 28 g) soy sauce (optional)
• salt & pepper to taste

Topping

• Pinch of paprika
• ¼ cup (2 oz, 56.75 g) almonds (V&O)
• ¼ cup (2 oz, 56.75 g) Nutritional yeast

Baked chicken (OMNIVORE)

• 4 chicken thighs (16 oz, 454 g)
• salt fresh cracked black pepper
• red chili flakes
• olive oil
• ½ medium onion (4 oz, 113.5 g) peeled, halved, and thinly sliced
• 2 cloves garlic (0.35 oz, 10 g) minced or thinly sliced
• 1 tsp minced fresh rosemary
• 1 cup (8 oz, 227 g) chicken stock or ½ cup stock and ½ cup orange juice
• 15- ounce(420 g) cooked black beans
• 1 bunch swiss chard (8 oz, 227 g) stems removed and chopped
• 1 bulb fennel (8 oz, 227 g)
• 1 bunch bok choy (16 oz, 454 g)
• 1 lb pre-washed spinach (16 oz, 454 g)

Instructions *

1. Cook the pasta in salted water according to the package Instructions.
2. Toast the almonds in a small pan without additional oil. Then remove from the pan and set aside.
3. Heat the olive oil in a large skillet/pan. Add the mushrooms along with the onions and saute for about 3 minutes until lightly browned.
4. Add the chopped garlic and cook for about 30 seconds longer. Then deglaze with soy sauce and a bit of vegetable broth (or plant-based cream). Reduce the Heat and cook for about 1-2 minutes longer.
5. Add the spinach and cook for further 2-3 minutes until it has wilted. Season with salt and pepper. Optionally, add a splash of fresh lime juice, if you like.
6. Once the pasta is “al dente”, pour off the cooking water. Put drained pasta to the mushrooms in the pan and toss to combine. Add yeast flakes or vegan parmesan as desired and season with spices to taste again. Serve the mushroom pasta with toasted pine nuts

Baked Chicken.

1. Set the oven to 375F. Season both sides of the chicken with salt, pepper, and red pepper flakes, to taste.
2. Lightly coat the bottom of a large braising casserole or Dutch oven with olive oil and heat over medium high heat until the oil is quite hot, but not smoking. Brown the chicken, skin side down and in batches, for 3 minutes, then flip and cook for another minute.
3. Remove to a baking sheet and finish baking in the oven, about 12-15 minutes, or until a thermometer reads 155F (it will rise to 165F while it rests. When done, cover loosely with foil.
4. Meanwhile, saute the garlic, onion, and rosemary in the same pan the chicken was browned in (or in a different pot for vegans). Add more oil if necessary and saute for about 5-7 minutes, until soft and golden.
5. Add the stock, or stock and orange juice, to the pan and bring up to a bubble. Add the beans, and let simmer for a few minutes. Add the greens to the pan, a few handfuls at a time, stirring to wilt them. Smash some of the beans to thicken the sauce, and taste to adjust the salt, pepper, or red chili flakes.
6. Add more fresh rosemary if you like. Nestle the chicken thighs back into the pan, and heat through

Vegan Pasta Bake And Tempeh – V

Ingredients

Pasta

Sauce

• 1 red onion (6 oz)
• 4 garlic cloves (0.44 oz)
• 1 red pepper (4 oz)
• 800g (28.22 oz) chopped tomatoes
• 175ml (5.92 oz) water
• 100g canned tomatoes
• 2 tbsp (1 oz, 28 g) tomato puree
• 1 tbsp (0.5 oz, 14g) balsamic vinegar
• 1 tsp (0.174oz, 4.9g) sugar
• 1 tbsp (0.5 oz, 14g) mixed dried herbs
• Pinch chili flakes

White Sauce

• 1 ½ tbsp (0.75 oz) vegan butter
• 2 tbsp (1 oz, 28 g) flour
• 175ml (5.92 oz) coconut milk
• ½ tsp (0.08oz, 2.5g) mustard
• 50g (1.76 oz) vegan cheddar

Base

• 350g (12.35 oz) penne pasta
• 25g (0.88 oz) vegan cheddar, grated
• 25g (0.88 oz) vegan mozzarella, grated

Tempeh

• 1 tbsp (0.5 oz) olive oil
• 8 ounces tempeh, cut into small triangles
• 2-3 cloves (0.28 oz) garlic, minced
• 1 tbsp (0.5 oz. 14g) minced ginger
• 2 tbsp (1 oz, 28 g) soy sauce
• 4 sausages (16 oz) (OMNIVORE)

Instructions *

1. Preheat the oven to 180C/350F.
2. Finely chop the onion and place in a saucepan on medium heat with some oil. Leave to fry for a few minutes. Mince the garlic and finely chop the red pepper and add to the pan.
3. Cook for about 10 minutes until the onion and pepper are soft through.
4. Add the chopped tomatoes, water, canned tomatoes, tomato puree, balsamic vinegar, sugar, mixed herbs and pinch chili flakes (optional). Bring to a gentle simmer and leave to cook for 15-20 minutes.
5. It should have thickened and deepened in color, add a little more water if you need to whilst cooking.
6. Make the white sauce. Add vegan butter to a small saucepan on low heat. Once melted add the flour and mix until it forms a roux/paste.
7. Gradually add the milk and whisk continuously until smooth. Add the vegan cheddar and whisk again until melted and thickened. Set aside.
8. Cook pasta until al dente. Drain and place in an oven proof dish.Taste and season the tomato sauce and pour over the pasta. Stir well.
9. Pour the white sauce over the top so it is evenly distributed. Sprinkle the vegan cheddar and mozzarella on top and place in the oven for 20-25 minutes.
10. The cheese should be melted and the sides crispy and bubbling.
11. Serve and top with some fresh basil! Serve with tempeh for vegans and sausages for omnivores.

Tempeh

1. In a wok or large, nonstick skillet, heat olive oil over medium heat. Add the tempeh and cook, stirring frequently, until lightly browned on all sides, about 5 minutes.
2. Add the garlic and ginger and cook for 30-60 seconds or until fragrant but not burnt. Add the soy sauce and cook for another 30 seconds or until it is fully absorbed/cooked off.

Vegan Pesto Pasta – V

Ingredients

• ½ lb (8 oz, 227 g) of pasta
• ½ Tbsp (0.25 oz, 7g) olive oil
• 2 cups (16 oz, 454 g) tomatoes, sliced
• Salt and pepper to taste
• ¼ cup (2 oz, 56.75 g) prepared coconut milk
• 3 Tbsp (1.5 oz, 45 g) nutritional yeast
• ½ cup (4 oz, 113.5 g) pesto (recipe is the Basil Pesto listed below)
• ¼ cup (2 oz, 56.75 g) pasta water

Basil pesto

• 2 ½ cups basil, (12 oz, 340.5 g) stemmed and washed
• ⅓ cup (2.67 oz, 75.67 g) almonds, raw (V&O)
• 2 tbsp (1 oz, 28 g) nutritional yeast
• 3 cloves garlic (0.5 oz, 14 g)
• 1 Tbsp (0.5 oz, 14 g) lemon juice
• ½ tsp (0.088 oz, 2.5 g) sea salt
• ⅓ cup (2.67 oz, 75.67 g) olive oil, up to 1/2 cup
• 1/2 tsp (0.35 oz, 10 g) pepper, adjust to taste

Grilled chicken (OMNIVORE)

• 2 bone-in skin-on chicken breasts (20 oz, 567.5 g)
• 2 tbsp (1 oz, 28 g) olive oil
• 2 tbsp (1 oz, 28 g) fresh ground pepper
• Salt to taste

Instructions *

1. Bring a pot of salted water to a boil. Cook the pasta to the box or package’s directions.
2. While the pasta is boiling, heat the olive oil in a pan over medium high heat. When hot, add in the tomatoes, stirring and sautéing until the tomatoes are cooked down and burst, about 5 minutes. Season with sea salt and black pepper.
3. While the tomatoes are cooking down, prepare the pesto.

Basil Pesto

1. For the pesto add all the ingredients into a food processor or high powered blender and press the sauce/spread button or blend until combined smoothly, scraping down sides if necessary. Pour the excess into a jar, and use ½ to ¾ cup for the dish.
2. Strain the cooked pasta, saving a few tablespoons of pasta water if the pesto is too thick on the pasta. Add in the prepared coconut milk and the pasta to the pan with the tomatoes, the nutritional yeast, and then pour the pesto on, stirring in. Add the pasta water if necessary. Taste and add more sea salt if needed. Serve with some extra nutritional yeast on the side and enjoy!

Grilled Chicken

1. Preheat the oven to 425˚F. Place the chicken, skin side up on a baking sheet lined with foil. Rub the chicken with the olive oil. Season liberally with salt and pepper.
2. Roast for 25-30 minutes or until no longer pink in the center. Allow to cool to room temperature and use in your recipe or enjoy as is!

Zucchini Pasta With Vegan Meatballs – V

Ingredients

For the brown butter breadcrumbs:

• 2 tbsp (1 oz, 28 g) vegan butter
• 1 clove garlic, (0.175 oz, 5 g) minced
• ½ cup (4 oz, 113.5 g) panko breadcrumbs
• ½ Tbsp (0.25 oz, 7g) finely chopped basil
• ½ tsp (0.088 oz,2.5 g) lemon zest
• salt, to taste

For the pasta:

• 1 lb (8 oz, 227 g) pasta
• 1 Tbsp (0.5 oz, 14 g) olive oil
• 1 medium zucchini, (6 oz, 170.25 g) chopped
• 1 yellow squash, (6 oz, 170.25 g) chopped
• 1 shallot, (4 oz, 113.5 g) chopped
• 2 cloves garlic, (0.35 oz, 10 g) finely chopped
• ¼ tsp (0.0412 oz, 1.17 g) crushed red pepper flakes
• 2 tbsp (1 oz, 28 g) vegan butter
• ½ cup (4 oz, 113.5 g)nutritional yeast
• ½ cup (4 oz, 113.5 g)packed basil leaves
• ½ Tbsp (0.25 oz, 7g) lemon juice
• salt, to taste
• ¼ cup (2 oz, 56.75 g) shredded Parmesan cheese for serving, optional

Vegan meatballs

• ½ cup (4 oz, 113.5 g) cup quinoa
• 2 cups (16 oz, 454 g) black beans
• 1 Tbsp (0.5 oz, 14 g) water
• 1 clove (0.175 oz, 5 g) garlic, minced
• 1 small (1.5 oz, 45 g) shallot, diced
• ¼ tsp (0.0412 oz, 1.17 g) dried oregano
• ¼ tsp (0.0412 oz, 1.17 g) red pepper flakes
• 1 ½ Tbsp (0.75 oz, 21 g) vegan parmesan cheese (can sub ¼ cup nutritional yeast)
• 1 Tbsp (0.5 oz, 14 g) fresh tomato paste
• ½ Tbsp (0.25 oz, 7g) fresh basil, chopped

Meatballs (Omnivore)

• ¼ cup (2 oz, 56.75 g) fine, dry breadcrumbs
• ¼ cup (2 oz, 56.75 g) milk
• 1 small egg
• 2 Tbsp (1 oz, 28 g) grated Parmesan cheese
• 1 tsp (0.175 oz, 5 g) kosher salt
• ground black pepper
• ½ pound (8 oz, 227 g) ground meat, such as beef, pork, turkey, chicken, or veal, or a mix
• ¼ cup (2 oz, 56.75 g) finely chopped onion
• 1 clove garlic, (0.175 oz, 5 g) minced

Instructions *

Brown Butter Breadcrumbs

1. Melt the butter in a medium skillet over medium heat and continue to cook, until the butter turns light brown in color. You will want to stir the butter occasionally as it is browning.
2. As soon as it starts to smell nutty and is light golden brown, add in the breadcrumbs and garlic. Don’t let it get too brown or it will burn. The butter will keep cooking as you toast the breadcrumbs. Stir until the breadcrumbs are moist with the butter.
3. Add in the basil, lemon zest, and salt. Keep stirring and cooking until the breadcrumbs are toasted and golden brown in color. Set aside.

Pasta

1. Bring a large pot of salted water to a boil and cook the pasta according to package instructions. Make sure you reserve a ½ cup of the pasta water before draining.
2. While the pasta is cooking, heat the olive oil in a large skillet over medium-high heat. Add the zucchini and yellow squash and cook for 5 minutes, stirring occasionally. Add in the shallot, garlic, and crushed red pepper flakes. Cook until the vegetables are tender, but not mushy, about 3 more minutes.
3. Stir in the cooked pasta. Add in about ¼ cup of the reserved pasta water and let simmer for 1 minute. Add in the butter and Parmesan cheese and stir until melted. Add the fresh basil, lemon juice, and season with salt, to taste. If the pasta seems dry, you can add in a little more pasta water and stir.
4. Place the Zucchini Parmesan Pasta in a large serving bowl or individual bowls. Top with the brown butter breadcrumbs and additional Parmesan cheese, if desired and serve immediately

Vegan Meatballs

1. Combine the quinoa with 1⁄2 cup of water in a small pot. Cook for 15 minutes or until water is absorbed. Cool the quinoa completely.
2. Preheat the oven to 350 degrees F (177 C). Rinse the black beans and lay them on a lined baking sheet. Place in the oven and cook until the beans have cracked, for about 15 minutes. Remove beans from the oven and increase oven temperature to 375 F (191 C).
3. In a large oven safe skillet add water, shallot, and garlic. Saute for 2-3 minutes, stirring frequently. Remove from heat.
4. In a food processor, add the black beans, garlic, shallot, salt, oregano, red pepper flakes and pulse into a loose meal (don’t overmix). Then add the cooled quinoa, tomato paste, vegan parmesan, and fresh basil. Pulse until it becomes dough-like. Taste and adjust flavor if needed.
5. Roll into 12 meatballs and place in the fridge for 15 minutes. In the same skillet, heat 1 Tbsp olive oil over medium heat. Place the meatballs onto the skillet and saute for a few minutes, until you have a few browned sides. Place the skillet into the oven and bake for 25 minutes, or until all the edges have browned.

Meatball

1. Combine the milk and breadcrumbs. Place the breadcrumbs in a small bowl, pour in the milk, and stir to combine. Set aside while preparing the rest of the meatball mixture. The breadcrumbs will absorb the milk and become soggy.
2. Whisk the egg, salt, pepper, Parmesan, and onions. Whisk the egg in a large bowl until broken up. Add the Parmesan, salt, and a generous quantity of black pepper, and whisk to combine.Add the ground meat.
3. Add the meat to the egg mixture. Use your hands to thoroughly mix the egg mixture into the ground meat. Add the onions and soaked breadcrumbs. Add the onions, garlic, and soaked breadcrumbs. Mix them thoroughly into the meat with your fingers. Try not to overwork the meat; pinch the meat between your fingers rather than kneading it.
4. Have a rimmed baking sheet ready. Pinch off a piece of the meat mixture and gently roll between your hands to form 1 1/2-inch meatballs (about 2 tablespoons each). Continue shaping until all the meat is used, placing the meatballs on the baking sheet so that they are not touching.
5. Roast or broil the meatballs in the oven.Broil the meatballs on a rimmed baking sheet for 20 to 25 minutes, or roast at 400°F for 25 to 30 minutes. (Watch closely if making meatballs made with lean meat.) The meatballs are done when cooked through, the outsides are browned, and they register 165°F in the middle on an instant-read thermometer. Serve immediately.</li.