Pasta and other pasta dishes are loved not only in Italy, but also in our country. Surely you will not give up spaghetti even after switching to a vegetarian or vegan diet! But the old approaches to pasta - adding meat, fish, seafood or canned tuna - of course, no longer work. Vegans do not use cheeses, such as parmesan, which is traditionally served with Italian dishes, including pasta. What to do?!
Don't worry, if you've ditched the usual spaghetti seasonings - including meat and dairy - the possibilities are not less, but more! After all, vegetables and soy products are at your service, and you are free to experiment with all this wealth. The transition to veganism is just that “magic kick” that can awaken in you, the “ordinary vegan”, if not a chef, then certainly a person who approaches cooking with a spark. Down with the ordinary, let's experiment!
1. "Meat" mushroom sauce
Mushrooms in cooking perfectly replace meat and saturate. Of course, mushrooms are originally present in many Italian pizza and pasta recipes - here we, vegetarians, do not go far “from the truth” at all.
To prepare homemade “meat” mushroom sauce, we need several ingredients, the main of which is a good tomato sauce, ketchup or tomato paste. Better if it's organic! You can also take homemade marinara sauce for the base - it’s also easy to learn how to make it. Add 1 kg of chopped mushrooms, a quarter of finely chopped onion and a pinch each of cloves and / or minced garlic to the sauce. Fry over medium heat for 10 minutes. Then reduce the heat to low and simmer for another 5 minutes. By the way, you can add Italian spices - oregano or basil (a pinch, no more).
This sauce is perfect with whole grain pasta, brown rice (“Chinese”) noodles, sprouted grain pasta, or quinoa noodles.
If you have a spiralizer (aka “spiral cutter” - a kitchen tool for making vegetable noodles), then you can make homemade noodles - for example, from sweet peppers or potatoes! However, you can cook vegetable "pasta" without a spiralizer, using a potato peeler or a multi-knife (although this will not be so convenient and easy).
2. Sauce "Bolognese" - in the studio!
Tip of the Day: Vegan Bolognese Sauce is the one that adds a truly amazing flavor to any pasta dish! In this sauce, hot peppers, onions and garlic set the tone - maybe not the best combination for a romantic dinner, but certainly not the last option for a hearty lunch. With Bolognese sauce, both regular pasta and brown rice spaghetti are good. It is ideal to add fresh artichokes, olives and other fresh vegetables to this sauce. Who said pasta is boring and tasteless?!
3. Hello carrots
Carrots or pumpkin puree will not only give spaghetti sauce a fresh taste, but will also increase the content of fiber, vitamins A and C, and also add thickness to the dish, which is often necessary.
Eating root vegetables is one of the best options for getting complex carbohydrates! Therefore, generously replace unhealthy meats and cheese in pasta dishes with delicious vegetable ingredients: for example, carrot rings, sweet potato (sweet potato) or beetroot cubes, pumpkin puree and other seasonally available root vegetables.
4. Cheesy taste, but no cheese!
To give the sauce an extraordinarily "cheesy" taste, use... nutritional yeast - 100% vegan. Nutritional yeast is not "active" so you don't have to worry about digestive problems even if you have an intolerance to regular yeast. Nutritional yeast is rich in B vitamins, especially B3, B5, B6, and (watch out!) B12. In addition, nutritional yeast is a complete protein source (with all the essential amino acids), and if you are not losing weight, then this is a wonderful way to “charge” your pasta with protein!
There are also store-bought or homemade varieties of Parmesan, including 100% Vegan Almond and Brazil Nut Parmesan. Still not sure that "regular" pasta can be a delicacy?!
5. Ethical (and ethnic!) hot sauces
If you are not averse to eating spicy and not indifferent to Indian cuisine, why not diversify your bored pasta with Indian sauces? This works flawlessly. You can buy ready-made curry in the supermarket, or, with very little time and effort, make a completely "Indian" sauce at home - using flakes or chili powder, or ready-made garam masala and cumin - all these ingredients are easily bought at any vegetarian store .
Appetizer Tip: Try making your sauce with coconut milk instead of water. This will give the dish density and make the taste richer.
In general, pasta is not boring! Just remember that going vegetarian or vegan is not a dietary restriction, but an excuse to turn on your imagination and eat more fresh vegetables and other healthy and ethical products!
It can be prepared very quickly and often from improvised ingredients. If in the off-season and in winter you want hearty options (and there are a million of them), then in summer the soul asks for lungs, vegetables with fresh herbs. In addition, in the heat, the pasta goes well cold. We have collected 10 recipes for vegetarian and vegan pasta, each of which can be further improved to your taste and taking into account your own beliefs - whether you add cheese or jamon brought from your vacation.
Capellini with broccoli and garlic
INGREDIENTS (for four people):
1 pack of capellini
head of broccoli
a couple of cloves of garlic
salt, spices to taste
COOKING:
Bring water to a boil, add salt and fresh garlic to it. Place the capellini in the pot and cook for 1 minute.
Divide the broccoli into florets, add to the pasta and cook for another 2 minutes until tender.
Drain and serve with a little garlic and seasoning to taste.
If there is no capellini at hand and you are too lazy to run to the store for this type of pasta, replace it with any other. In this case, at the first stage of cooking the dish, the cooking time should be increased by referring to the instructions on the packaging of your pasta.
Cold pasta with sesame oil and sweet pepper
INGREDIENTS (for two):
pasta to taste
2 tbsp. l. sesame oil
soy sauce
½ tsp cayenne pepper
1 red pepper, cut into strips
1 bunch cilantro
COOKING:
Boil the pasta according to package instructions.
Toss it with sesame oil, soy sauce and cayenne pepper.
Add chopped red pepper and cilantro, mix again.
Cover pasta and refrigerate for at least 1 hour. Serve cold.
Pasta with pesto and spinach
INGREDIENTS (for two):
pasta to taste
175 g nuts: both walnuts and pine nuts will do
125 g basil leaves
3 garlic cloves
2 tbsp. l. hard goat cheese, grated
200 ml olive oil
4 large handfuls of spinach
COOKING:
Grind nuts, basil, garlic, cheese and olive oil in a blender.
Sweat the spinach in a frying pan, using a couple of tablespoons of water instead of oil.
Add pesto (start with three tablespoons - adjust to taste) and spinach to pasta and serve. Store leftover pesto in the fridge, it will easily last up to two weeks, but we bet you'll eat it much sooner.
Pasta with goat cheese and mushrooms
INGREDIENTS (for two):
pasta to taste
1 st. l. olive oil
3 art. l. dry white wine
150 ml vegetable broth
100 ml cream (or 250 ml cream,
if you do not take vegetable broth)
110 g goat cheese
1 small bunch of fresh parsley
200 g of your favorite mushrooms
dry rosemary, basil and thyme
1 garlic clove
salt and pepper
COOKING:
Saute the mushrooms and cook the pasta according to package directions.
Combine olive oil, wine, broth and cream in a saucepan, bring to a boil and simmer over low heat until liquid is reduced by half.
Add parsley, goat cheese, salt, pepper and garlic.
Continue to cook, stirring frequently, until the sauce is thick and smooth.
Add greens to the sauce, mix with mushrooms, put on pasta and serve immediately.
Pasta with pumpkin and sage
INGREDIENTS (for four people):
pasta to taste
3 minced garlic cloves
½ onion diced
2 tbsp. l. olive oil
120 ml vegetable broth
120 ml soy milk (or any
vegan milk replacer)
360 ml pumpkin, mashed (you can use canned or fresh, but you have to cook it in advance)
1½ tsp dried sage
salt and pepper to taste
chopped walnuts or cedar
nuts (optional)
COOKING:
Prepare pasta following package directions.
Saute garlic and onion in olive oil. Reduce heat to low and add vegetable broth, soy milk, pumpkin, and sage to skillet. Simmer for 8-10 minutes.
Add salt, pepper and nuts. Stir, remove from heat and serve sauce with pasta.
Pasta with Asian-style curry and vegetables
INGREDIENTS (for two):
pasta to taste
2 tbsp. l. olive oil
1 green pepper, chopped
into thin strips
1 onion, finely chopped
2 minced garlic cloves
chili sauce with garlic, to taste
3 art. l. curry powder
2–3 tbsp. l. soy sauce
COOKING:
Boil the pasta following the instructions on the package.
Saute onion, bell pepper and garlic in olive oil until soft, add chili sauce and mix well.
Lower the heat and add the soy sauce and dry curry to the vegetables. Simmer for a bit so that the sauce soaks the vegetables well.
Stir vegetables and pasta and serve.
Pasta with avocado and tomatoes
INGREDIENTS (for two):
pasta to taste
1 medium tomato, diced
1-2 green onion stalks, finely chopped
1 large ripe avocado
¼ teaspoon finely grated garlic
juice from ¼ lemon
salt and pepper to taste
COOKING:
Prepare pasta following package directions. Before draining the water, save about a glass - the liquid will be needed to regulate the thickness of the sauce.
Mash the avocado in a bowl, add garlic and lemon juice, salt and pepper to it. Mix properly.
Add some of the water left over from the pasta to the sauce. Mix the resulting sauce with tomatoes, green onions and pasta.
Tagliatelle with caramelized
onions and yogurt
INGREDIENTS (for two):
146 g tagliatelle
425 g onion (about 4 medium onions), thinly sliced
2 tbsp. l. olive oil
1 bay leaf
1 cinnamon stick
1 minced garlic clove
50 g Greek yogurt
1½ st. l. milk
2 tbsp. l. chopped fresh dill
15 g butter
¼ tsp ground cayenne pepper
feta cheese for serving
COOKING:
Place the onion, olive oil, bay leaf and cinnamon in a heavy bottomed pan. Simmer over medium heat, stirring occasionally, until the onion is golden, add the garlic and cook for another 2 minutes.
Add a little water to the pan, cover with a lid, reduce the heat to a minimum and leave to simmer for about half an hour - until the onion caramelizes. Make sure that the water evaporates and the onion does not burn. At this stage, if the onion does not caramelize well, you can add a teaspoon of sugar and lemon juice to remove excess sweetness.
Drain excess liquid from the pan.
Boil the pasta. When it is almost ready, add yogurt and milk to the pan with onions. Heat, but do not bring the sauce to a boil.
Mix pasta and onion, add fresh dill.
Melt the butter in a frying pan and add the cayenne pepper to it, cook for 20 seconds.
Suddenly you feel that your diet has become monotonous and you want to change something, we suggest trying a vegetarian pasta.
We share with you recipes for pasta without meat.
Pasta with walnut
- pasta - 400 g
- walnuts -100 g
- cream - 150 g
- olive oil - 1 tbsp. l.
- parmesan - 50 g
- nutmeg - to taste
- salt, pepper - to taste
- green onions - optional
Chop the walnuts and put in a saucepan, leaving a small handful to decorate the dish. Pour the cream over the nuts, add 25 g of grated parmesan and olive oil. Salt, pepper and sprinkle with nutmeg. Stir and heat over medium heat until the sauce thickens.
Boil the pasta in boiling salted water, observing the time indicated on the package. Drain in a colander and add to the prepared sauce. Before serving, sprinkle with the remaining nuts and parmesan, as well as chopped green onions.
Vegetarian lasagne with eggplant
- mozzarella - 500 g
- zucchini - 3 pcs.
- eggplant - 2 pcs.
- ready-made dry lasagne sheets - 12 g
- tomato sauce - 1 l
- olive oil -100 g
- grated hard cheese - 2 tbsp. l.
- planning crackers - 2 tbsp. l.
- salt, pepper - to taste
- basil - 1 bunch
Preheat oven to 200 degrees. Then cut the mozzarella into pieces and let the liquid drain. Cut zucchini and eggplant into slices. Lightly salt, pepper and fry in a regular frying pan.
Grease a baking dish with butter, lay 2 sheets of lasagne side by side, brush with tomato sauce. Lay out eggplant, zucchini and a layer of mozzarella in the next layer. Continue laying out the ingredients, alternating layers. Sprinkle each leaf with basil leaves and drizzle with olive oil. Top the last layer of tomato sauce with a mixture of cheese and breadcrumbs. Bake for 30 minutes.
Pasta with mushrooms in creamy sauce
- champignons - 400-500 g
- onions - 2-3 pcs.
- vegetable oil - 100 ml
- cream - 20% 0.5 l
- dry white wine - 0.25 cups
- salt, pepper - to taste
- dried italian herbs
- pasta -250-300 g
- Parmesan cheese - 50 g
Bring water to a boil in a large saucepan, add 2 tsp. salt and 1 tbsp. vegetable oil. Put the pasta in the pot and stir so it doesn't stick to the bottom. Cook the pasta according to the time indicated on the package. Before throwing the pasta into a colander, pour off a little water (1 cup) in which it was cooked. The secret is that this is a wonderful starchy broth that can be added to the sauce if necessary. After the pasta has been drained into a colander, transfer it back to the pan, add 2 tbsp. vegetable oil and stir.
Let's move on to the sauce. Carefully clean the mushrooms and rinse under running water. Never put mushrooms in water - they have a loose structure and are instantly saturated with moisture, which will worsen their taste.
Then chop two large onions and mushrooms. Heat up a frying pan and fry the onion in it. Add mushrooms and sauté with onions for about 20 minutes. Stir and watch that the onions and mushrooms do not burn. Add dry white wine to them. Simmer mushrooms and onions in wine for 3 minutes. During this time, the alcohol will completely evaporate, leaving only the sourness and aroma.
Now add cream to the pan, if necessary, salt and pepper. Stir and let the sauce simmer over low heat for 5 minutes. Add dry Italian or Provence herbs, stir, let the sauce simmer for another minute. Add a tablespoon of grated cheese to the sauce. Mix well. Taste and add salt and pepper if needed. Combine sauce and pasta and mix well.
Quick pasta with tomatoes and basil
- pasta - 3 handfuls
- tomato - 5-6 pieces
- fresh basil - 15-20 large leaves (preferably green)
- olive oil for frying
- salt - to taste
- grated parmesan - 3-4 tbsp. spoons (optional)
Bring water to a boil in a large saucepan, season with salt and add the pasta. Boil for as long as indicated on the package.
Meanwhile, cut the tomatoes into small cubes and rinse the basil. Gently toss the tomatoes into the heated skillet with olive oil. Cover and simmer for 2 minutes. Then add the basil and continue to simmer with the lid closed for about 2 more minutes.
Drain the pasta in a colander and rinse lightly under cold running water. Shake off the colander and then add the pasta to the pan with the tomatoes and basil. Stir and simmer for 2 more minutes. When serving, you can sprinkle grated parmesan on top.
Pumpkin Pasta by Jamie Oliver
Ingredients:
- Pumpkin - 500 g (already peeled and cut into pieces)
- Pasta - 250 g
- Onion - 1 pc.
- Garlic - 2 cloves
- Chicken or vegetable broth - 200 g
- Thyme
Heat the butter and olive oil in a frying pan, fry the onion and garlic in them until translucent. Then add pumpkin and sprinkle with thyme. Fry for 5 minutes.
Boil the pasta according to package instructions. While it is cooking, pour the broth into the pumpkin and simmer over low heat under a lid for about 20 minutes until it becomes soft. Mash pumpkin until pureed. Add pasta to pumpkin and stir. Add olive oil to taste.
Pasta arabiata
- pasta - 300 g
- hot pepper - to taste
- garlic - to taste
- tomato paste - 400 g
- olive oil
Place the garlic and pepper in a blender. Grind. Heat the olive oil and fry the garlic and pepper in it. Add tomato paste. Cook until pasta thickens. Now cook the pasta until al dente. Then mix it into the sauce. Serve hot.
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Slender rows of more than 300 varieties of pasta are confidently conquering the world! Today, pasta (pasta) is recognized as the most favorite food not only in Europe, the USA and Canada, but even in South Africa, the Philippines, Guatemala and Brazil, Peru, Chile, Tunisia. People don't eat as much other food as they eat pasta.
According to experts, pasta is a product with "commercial genes": it is very easy to transport and store without problems. But “non-economists” will agree that pasta has special “culinary genes”, since the path from sauces, soups and stuffed pasta to baked lasagna leads precisely through agnolotti, cannelloni, manicotti, fettuccine, orzo ...
Initially, pasta was eaten alone (and mostly with the hands). Only over time, various sauces and other products (vegetables, sour-milk products, nuts, meat, seafood, mushrooms and legumes) began to be added to it.
Vegan pasta is the richest type of pasta, as there are several thousand options for combining vegetables (and even fruits), all kinds of legumes, mushrooms, nuts and seeds, herbs and even flowers to make pasta dishes!
Vegetarian (vegan) pasta: ingredients
Today's menu - pasta with zucchini and tomatoes
For 3-4 servings you will need:
1. Pasta (any kind) - 200 grams,
2. Zucchini or zucchini - 200 grams,
3. Onion - 1 medium head,
4. Tomatoes - 2 large,
5. Garlic - 2 cloves,
6. Olive oil - about 30 ml,
7. Sunflower oil - about 15-20 ml,
8. Salt, sugar and allspice to taste,
9. Chili and pasta masalas - optional,
10. Greens (the most preferred option is basil) - to taste and desire,
11. Olives - to taste and desire.
Vegetarian pasta: recipe
- You can cook a vegetarian pasta "from scratch" in just 15-20 minutes, if you correctly allocate time and effort. First, I advise you to put a kettle on to quickly boil water for boiling pasta. While the water is boiling, you can have time to wash the vegetables and prepare them for cutting.
- Add a tablespoon of olive oil to boiling salted water, lower the pasta and boil for 3 to 15 minutes (depending on the shape and thickness of the dough).
- We put a stewpan for the sauce on the stove, pour in sunflower oil, heat it up. While the oil is heating, very quickly and finely chop the garlic, cut the onion into half rings.
- We throw garlic into the saucepan, and then onion, leave to fry, in parallel we chop the zucchini / zucchini, cut the tomatoes into slices.
5. Add zucchini and tomatoes, salt, sugar, pepper, a little chili (or a mixture of masala) to the stewpan. Close and simmer for about 8-10 minutes.
7. Mix pasta with sauce, add olives, herbs, season with olive oil. Warm pasta with sauce for about 2-3 minutes.
8. We spread the vegetarian pasta with zucchini and tomato sauce, decorate with freshly ground pepper and herbs.
The dish is ready!
How much does 1 serving of vegetarian pasta cost?
Pasta from a local manufacturer - 21 rubles per 400 grams - about 4 rubles,
A bunch of greens - 15 rubles - about 5 rubles,
Zucchini - 25 rubles per kg - 2 rubles,
Tomatoes - 40 rubles per kg - 4 rubles,
Garlic - 0.5 rubles,
Olive oil - 250 rubles for 0.5 liters - 5 rubles,
Sunflower oil - 65 rubles per liter - 1 ruble.
Total: 21.5 rubles
We hope that the pasta dish with zucchini - its recipe - will come in handy!
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In the understanding of many people, pasta is nothing more than ordinary pasta. And for many, this is a favorite dish. But pasta sold in retail chains is not suitable for all vegetarians, because. contain eggs.
Therefore, today, we present step-by-step instructions for preparing vegetarian pasta at home, from which we will prepare a delicious dish - homemade pasta with fresh Champignon mushrooms.
Mushrooms "Champignons" - a product common in retail chains, both fresh and canned. In addition, champignon mushroom is a low-calorie product - 27 kcal.
100 grams of champignons contain:
- Proteins - 4.3 gr;
- Fats - 1.0 gr;
- Carbohydrates - 0.1 gr;
A complex of vitamins of group B, essential vitamins A, E, PP, C, as well as macro- and microelements indispensable for the body, such as iron, iodine, potassium, calcium, magnesium, sodium, phosphorus, fluorine, zinc.
Vegetarian pasta: dough preparation
Required ingredients for the dough:
- Wheat flour - 150 grams;
- Sunflower oil (mustard, corn, olive - to choose from) - 2 tablespoons;
- Sea salt - 1/4 teaspoon;
- Purified water - 60 milliliters.
How to make dough and vegetarian pasta:
1. Pour warm (room temperature) water into the container, add salt, oil and stir gently. Then, gradually (not all at once), pour in the flour and stir the mass with a spoon or spatula. When the dough has become thick, put it on a table sprinkled with flour and, adding flour, continue to knead with your hands until a homogeneous, elastic state.
Since each type of flour behaves differently, the amount of water can be slightly increased. But, the dough should not be very liquid (blur on the table) and should not be very steep (crumble into fragments).
The finished dough should not stick to your hands, it should be pliable and pleasant to sculpt.
2. From the main piece, cut off a small part, roll it into a long, thin tube, 0.5 cm in diameter, cut the pasta, 2.0 cm long and lay it in one layer on a cutting board sprinkled with flour. So we use up all the dough. Cover the paste with a towel or napkin so that it does not dry out.
Required ingredients for the sauce:
- Fresh carrots - 40 grams;
- Butter - 40 grams;
- Mushrooms "Champignons" - 80 grams;
- Purified water - 100 milliliters;
- - 1/4 teaspoon;
- Dried herb "Oregano" - 1/4 teaspoon;
- Dried herb "Basil" - 1/4 teaspoon.
Sauce preparation method:
- Carrots are peeled, three on a fine grater and set to stew in butter in a pan;
- Mushrooms are washed, cleaned, finely chopped and sent to stew with carrots. Add water, salt, seasoning, herbs and simmer for 5 minutes on a burner at a moderate temperature. Moisture should not evaporate from the gravy.
Ingredients needed to make Vegetarian Pasta:
- Purified water - 800 milliliters;
- Sunflower oil - 1 tablespoon;
- Sea salt - 1/2 teaspoon;
- Bay leaf - 1 piece;
- Butter - 10 grams.
Pasta preparation method:
- Pour water into the pan, add sunflower oil, salt, bay leaf and put on the burner to boil;
- When the water boils, send the pasta into it and cook until tender for 5 minutes;
- We throw the finished pasta into a colander, let the water drain, transfer them to a saucepan, add butter and put on a hot burner, slightly warm;
- Put the hot pasta on a plate, put the mushroom sauce on top of the pasta and decorate with herbs to your liking.
Our delicious pasta (in Italian - pasta) is ready.
The above ingredients make two servings.
Have a good meal, friends!
Larisa Yaroshevich's recipe
