Welcome to the first installment of our four-part dinner series! If you’re new to the world of whole-food plant-based (WFPB) cooking and looking to adopt a vegan diet, you’ve come to the right place. In this guide, we’ll explore how to create delicious, satisfying, and protein-packed vegan pasta and noodle dishes that are perfect for any dinner. Whether you’re a kitchen novice or just looking to expand your culinary repertoire, this blog will equip you with everything you need to succeed.
Why Vegan Pasta and Noodle Dishes?
Pasta and noodles are the ultimate comfort foods. They’re versatile, quick to prepare, and easy to customize with various plant-based ingredients. Whether you’re craving a hearty Bolognese, a creamy Alfredo, or a vibrant stir-fry, there’s a vegan pasta or noodle dish for you. Plus, these dishes are a fantastic way to pack in protein, fiber, and essential nutrients, all while staying within your calorie goals.
Base Prep for Busy Weeknights
One of the keys to making vegan pasta and noodle dishes accessible for busy weeknights is base prep. By preparing some components ahead of time, you can create multiple meals with minimal effort. Here are a few ideas:
- Sauces: Prepare a big batch of marinara, Alfredo, or pesto sauce at the beginning of the week. Store them in airtight containers in the fridge or freezer, so they’re ready to go when you need them.
- Cooked Grains: Cook and portion out whole grains like quinoa, brown rice, or farro. These can be mixed into noodle dishes or used as a base for grain bowls.
- Roasted Veggies: Roast a variety of vegetables (like bell peppers, zucchini, and sweet potatoes) and store them in the fridge. Add them to your pasta dishes for extra flavor and nutrition.
Easy Instant Pot and Slow Cooker Options
If you love set-it-and-forget-it meals, the Instant Pot or slow cooker is your best friend. Below are some easy dump-and-go recipes that you can whip up with minimal prep. These are also great options for meal prep, as they can be made in large batches and stored in the freezer. Each recipe makes 4 servings, but they can be doubled to save even more time!
Recipe 1: Vegan Bolognese
Ingredients:
- 1 cup lentils, cooked
- 1 onion, diced
- 2 cloves garlic, minced
- 1 carrot, finely chopped
- 1 celery stalk, finely chopped
- 1 can (28 oz) crushed tomatoes
- 1/2 cup vegetable broth
- 2 tbsp tomato paste
- 1 tbsp soy sauce or tamari
- 1 tsp dried oregano
- 1 tsp dried basil
- 1/2 tsp red pepper flakes (optional)
- 1/4 cup nutritional yeast (for a cheesy flavor)
- 8 oz whole-grain pasta
- Fresh parsley, chopped (for garnish)
Instructions:
- Instant Pot Method:
- Set your Instant Pot to sauté mode. Add onions, garlic, carrot, and celery, and sauté until softened.
- Add the cooked lentils, crushed tomatoes, vegetable broth, tomato paste, soy sauce, and spices.
- Seal the lid and cook on high pressure for 10 minutes.
- Release pressure naturally for 5 minutes, then do a quick release.
- Cook the pasta separately according to package instructions.
- Serve the Bolognese sauce over the pasta, garnished with fresh parsley.
- Slow Cooker Method:
- Combine all ingredients except for the pasta in the slow cooker.
- Cook on low for 6-8 hours or on high for 3-4 hours.
- Cook the pasta separately and serve with the sauce.
Nutritional Information (per serving):
Calories: 500
Protein: 21g
Carbohydrates: 70g
Fat: 10g
Fiber: 16g
Recipe 2: Creamy Vegan Alfredo
Ingredients:
- 1 cup raw cashews, soaked overnight
- 1/4 cup nutritional yeast
- 2 cloves garlic
- 1 tbsp lemon juice
- 1 1/2 cups vegetable broth
- 1 tbsp olive oil
- 1 onion, diced
- 1 cup unsweetened almond milk
- Salt and pepper to taste
- 8 oz whole-grain fettuccine
- Fresh basil, chopped (for garnish)
Instructions:
- Instant Pot Method:
- Set your Instant Pot to sauté mode. Add the olive oil and onion, and sauté until the onion is translucent.
- Drain the soaked cashews and add them to a blender with nutritional yeast, garlic, lemon juice, and vegetable broth. Blend until smooth.
- Pour the cashew mixture into the Instant Pot and add almond milk. Stir until combined.
- Cook the pasta separately according to package instructions.
- Toss the cooked pasta with the sauce and garnish with fresh basil.
- Slow Cooker Method:
- Combine the blended cashew mixture and almond milk in the slow cooker with sautéed onions.
- Cook on low for 3-4 hours.
- Cook the pasta separately and serve with the sauce.
Nutritional Information (per serving):
Calories: 520
Protein: 20g
Carbohydrates: 60g
Fat: 24g
Fiber: 8g
Recipe 3: Thai Peanut Noodles
Ingredients:
- 8 oz whole-grain spaghetti or rice noodles
- 1/2 cup peanut butter
- 2 tbsp soy sauce or tamari
- 1 tbsp rice vinegar
- 1 tbsp maple syrup
- 1 tsp sriracha (optional)
- 1/2 cup coconut milk
- 1 red bell pepper, thinly sliced
- 1 carrot, julienned
- 1 cup broccoli florets
- 1/4 cup chopped peanuts (for garnish)
- Fresh cilantro (for garnish)
- Lime wedges (for serving)
Instructions:
- Instant Pot Method:
- Cook the noodles according to package instructions and set aside.
- Set the Instant Pot to sauté mode. Add peanut butter, soy sauce, rice vinegar, maple syrup, sriracha, and coconut milk. Stir until the sauce is smooth.
- Add the sliced vegetables and sauté until they are tender but still crisp.
- Toss the cooked noodles with the sauce and vegetables.
- Garnish with chopped peanuts, cilantro, and a squeeze of lime.
- Slow Cooker Method:
- Whisk together the peanut butter, soy sauce, rice vinegar, maple syrup, sriracha, and coconut milk in the slow cooker.
- Add the sliced vegetables and cook on low for 2-3 hours.
- Cook the noodles separately and toss with the sauce and vegetables.
Nutritional Information (per serving):
Calories: 510
Protein: 20g
Carbohydrates: 65g
Fat: 20g
Fiber: 10g
Recipe 4: Veggie-Packed Pad Thai
Ingredients:
- 8 oz rice noodles
- 1/4 cup soy sauce or tamari
- 2 tbsp lime juice
- 1 tbsp maple syrup
- 2 tbsp natural peanut butter
- 1 tsp chili paste
- 1 block (14 oz) firm tofu, cubed
- 1 tbsp olive oil
- 2 cloves garlic, minced
- 1 cup bean sprouts
- 1 red bell pepper, julienned
- 1 carrot, julienned
- 1/4 cup chopped peanuts (for garnish)
- Fresh cilantro (for garnish)
- Lime wedges (for serving)
Instructions:
- Instant Pot Method:
- Cook the rice noodles according to package instructions and set aside.
- Set the Instant Pot to sauté mode. Add olive oil and garlic, and sauté until fragrant.
- Add cubed tofu and cook until golden brown on all sides.
- Whisk together soy sauce, lime juice, maple syrup, peanut butter, and chili paste. Pour over the tofu and stir until the sauce thickens.
- Add the cooked noodles and vegetables, and toss to combine.
- Garnish with chopped peanuts, cilantro, and a squeeze of lime.
- Slow Cooker Method:
- Whisk together the soy sauce, lime juice, maple syrup, peanut butter, and chili paste in the slow cooker.
- Add cubed tofu, garlic, and vegetables. Cook on low for 3-4 hours.
- Cook the noodles separately and toss with the sauce and tofu mixture.
Nutritional Information (per serving):
Calories: 495
Protein: 22g
Carbohydrates: 60g
Fat: 18g
Fiber: 8g
Recipe 5: Spinach and Mushroom Stroganoff
Ingredients:
- 8 oz whole-grain pasta
- 1 tbsp olive oil
- 1 onion, diced
- 2 cloves garlic, minced
- 2 cups mushrooms, sliced
- 1 cup spinach, chopped
- 1/4 cup nutritional yeast
- 1 cup cashew cream (blend 1/2 cup soaked cashews with 1/2 cup water)
- 1/2 cup vegetable broth
- 1 tbsp soy sauce or tamari
- Salt and pepper to taste
- Fresh parsley (for garnish)
Instructions:
- Instant Pot Method:
- Set the Instant Pot to sauté mode. Add olive oil, onions, garlic, and mushrooms, and sauté until the mushrooms release their liquid.
- Stir in the chopped spinach, nutritional yeast, cashew cream, vegetable broth, and soy sauce.
- Cook the pasta separately according to package instructions.
- Toss the cooked pasta with the sauce and garnish with fresh parsley.
- Slow Cooker Method:
- Combine all ingredients except for the pasta in the slow cooker.
- Cook on low for 3-4 hours.
- Cook the pasta separately and toss with the sauce.
Nutritional Information (per serving):
Calories: 500
Protein: 20g
Carbohydrates: 65g
Fat: 18g
Fiber: 10g
Incorporating Fruits and Vegetables
Adding fruits and vegetables to your vegan pasta and noodle dishes is a great way to boost nutrition and flavor. Consider these tips:
- Vegetable Add-Ins: Add spinach, kale, or zucchini to your pasta sauces for added vitamins and minerals. Roasted vegetables like bell peppers, eggplant, and cherry tomatoes can also add depth and sweetness.
- Fruit Twists: Don’t shy away from adding fruits like mango or pineapple to Asian-inspired noodle dishes. They add a refreshing sweetness that complements savory flavors.
- Purees: Sneak in extra veggies by pureeing them into your sauces. For example, blend cooked cauliflower into Alfredo sauce for added creaminess without dairy.
Freezer Options
Preparing meals in advance can make weeknight dinners a breeze. Here are some freezer-friendly tips:
- Freezer Fit Sauce Bags: Prepare sauces like marinara, Alfredo, or peanut sauce in large batches. Portion them into zip-lock bags, lay them flat, and freeze. When you’re ready to cook, simply thaw the sauce and add it to your cooked pasta or noodles.
- Complete Freezer Meals: Assemble entire pasta or noodle dishes in freezer-safe containers. Cook and cool the pasta, then mix it with the sauce and freeze. When you’re ready to eat, just thaw, reheat, and serve.
- Freeze in Portions: If you’re cooking for one or two, portion out single servings before freezing. This way, you can grab just what you need without defrosting an entire batch.
Boosting Protein
Ensuring your vegan pasta and noodle dishes are protein-packed is key to staying full and energized. Here’s how:
- Legume-Based Pastas: Opt for pastas made from lentils, chickpeas, or black beans. These are higher in protein compared to traditional wheat pasta.
- Tofu and Tempeh: Incorporate tofu or tempeh into your dishes for a protein boost. These soy products are versatile and can be added to almost any recipe.
- Nutritional Yeast: This cheesy-tasting ingredient is rich in protein and B-vitamins. Sprinkle it into sauces for a savory flavor and extra nutrients.
- Nuts and Seeds: Top your dishes with toasted almonds, sesame seeds, or pumpkin seeds for added crunch and protein.
Wrapping Up
Creating delicious and nutritious vegan pasta and noodle dishes is easier than you think, even if you’re new to the kitchen. With a little prep work, some handy appliances, and the right ingredients, you can enjoy a variety of meals that are satisfying, protein-packed, and full of flavor. Remember to experiment with different veggies, fruits, and proteins to keep your meals exciting and nutritious.
Stay tuned for the next installment of our Dinner Delights series, where we’ll dive into the world of plant-based stews and soups. Happy cooking!
By following these tips and recipes, you’ll be well on your way to mastering vegan pasta and noodle dishes that are both delicious and nutritious. Whether you’re cooking for yourself or your family, these meals will become staples in your kitchen.
