stairway to vegan

Sharing a journey into the world of fabulous vegan food.


2 Comments

Quick, easy and delicious, Zucchetti with Sundried Tomato Marinara Sauce #veganmofo #vgnmf15

Day three of MoFo and all is well……. Well, sort of.

Zucchetti with Sun Dried Tomato Marinara Sauce

Zucchetti with Sun Dried Tomato Marinara Sauce

I was browsing around the internet, soaking in all the wonderful vegan posts, and wham, go attacked by a computer virus. Basically the virus attached a secret encryption to all my files and the only way to get my files back was to go to a website and pay to get the secret code…………..I think not……. fortunately I do regular back ups, so a quick loading of the original dvd’s that came with the computer, everything is wiped off and reloaded. Thank goodness for external hard drives and backups. A little inconvenient but nothing too serious.

Zucchetti with Sun Dried Tomato Marinara Sauce

Zucchetti with Sun Dried Tomato Marinara Sauce

Continuing on with the theme of quick and easy (didn’t take too much time or effort to restore my computer) and delicious, todays recipe is for Zucchetti with Sundried Tomato Marinara Sauce. You could sub out they zucchetti (spiralized zucchini) with a pasta of your choice if you prefer.

This meal can be totally raw or if you like (as I did) you can add in fried mushrooms.

Enjoy,

96B4F31D4DF30EE65A022CF611762965

 

 

Zucchetti with Sun Dried Tomato Marinara Sauce

Serves 2

  • 2 or 3 zucchini spiralized (or 2 cups of cooked pasta of choice)
  • 1 Cup sun dried tomato’s soaked in 1/2 cups hot water for 10 mins (reserve water)
  • 1 Tblspn olive oil
  • 2 plum tomato’s
  • 1 handful fresh basil
  • 1 garlic clove
  • Sauteed mushrooms and nutritional yeast if desired to garnish

Place spiralized zucchini on paper towels to absorb excess moisture.

Combine drained sun dried tomato’s, olive oil, plum tomato’s, basil and garlic in a blender or food processor. Process until fairly smooth. Add reserved tomato soaking water a tablespoon at a time until you reach the desired consistency.

Place zucchini on two plates. Spoon marinara sauce over top and sprinkle with sautéed mushrooms and nutritional yeast if using.

You may also gently heat the marinara sauce in a small pot before serving if you prefer a cooked sauce.

I like the sauce “raw” and it avoids one more pot to clean, adding to the “quick and easy” part of the recipe…….and it truly is delicious.

Zucchetti with Sun Dried Tomato Marinara Sauce

Zucchetti with Sun Dried Tomato Marinara Sauce

Advertisements


4 Comments

Italian Wedding Soup with Gluten Free Basil Crackers #VeganItalianWeddingSoup #GlutenFreeBasilCrackers

Italian Wedding Soup with Gluten Free Basil Crackers

Italian Wedding Soup with Gluten Free Basil Crackers

One of my favourite pre vegan soups was Italian Wedding Soup. I just love the meatballs. Come to think of it, I love meatballs in spaghetti too. So, I have been trying to find a great meatball substitute. For a long time I have used button mushroom whole in spaghetti sauce to mimic the meatballs. While this is good, it never really satisfied my “meatball” craving.

Here I think I have found my ultimate meatball so, with my MofFo theme of Soups and Breads, I decided to tackle the old favourite, Italian Wedding Soup. The result was even better than I had hoped. I guess I may have cheated a little with the Basil Cracker, it isn’t really a bread, but, it just seemed the perfect fit. You will see in the Nutritional Info at the bottom that this dish is very high in sodium. If you want to lower the sodium content make sure to use low sodium broth and omit the additional salt. Also, the cracker recipe is Gluten Free, however, obviously the meatballs are not. If you are Gluten Free, you could use Gluten Free pre prepared meatballs, or even, in a pinch, use whole button mushrooms.

Enjoy,

96B4F31D4DF30EE65A022CF611762965

Italian Wedding Soup with Gluten Free Basil Crackers

Italian Wedding Soup with Gluten Free Basil Crackers

Italian Wedding Soup

Serves 6

  • 4 Tbspns olive oil, divided
    1 medium  onion, finely chopped
    2 cloves garlic, minced plus 1 whole clove, peeled, divided
    ¾ cup diced carrot
    ¾ cup diced celery
    1 Tbs  Oregano
    1 Tbspn Basil
    1 Tbspn Parsley
    8 cups  vegetable broth
    ¾ cup ditalini pasta
    18 – 24 vegan meatballs (recipe follows – the recipe is based on Vital Wheat Gluten)
    1 5-oz. pkg. fresh spinach
    1 Tbspn fresh lemon juice

Heat 2 Tbspns olive oil in large pot over med heat. Add onion and garlic; sauté 5 minutes, or until beginning to soften. Stir in carrot and celery, and cook 5 minutes more, or until onion is soft. Add oregano, basil, and parsley, and cook 1 minute. Stir in broth, and bring to a boil.
Reduce heat to medium, add ditalini, and cook at low boil 5 minutes, or half of cooking time stated in ditalini package directions. Add meatballs, reduce heat to medium-low, and simmer 10 minutes. Add in a little extra water if necessary to thin to desired consistency,
Meanwhile, heat remaining 2 Tbspns oil in pan over med heat. Add remaining garlic clove, grated.. Add spinach; cook 3 to 5 minutes, turning constantly so spinach becomes evenly coated and wilted, but still bright green. After meatballs have simmered, add spinach and lemon juice to soup, and season with salt and pepper.

Italian Wedding Soup with Gluten Free Basil Crackers

Italian Wedding Soup with Gluten Free Basil Crackers

Gluten Free Basil Crackers

  • Makes 24 crackers
    Ingredients
    1 cup gluten free flour blend
    1 Tblspn melted vegan butter
    1 tspn olive oil
    1 tspn basil
    ½ tspn agave
    ½ tspn salt
    Sea salt  for the top

Preheat oven to 400 degrees. In a medium bowl, whisk together flour blend and salt. Add oil, melted butter, agave, and ¼ cup water and mix until the dough comes together into a ball.
Add more water if the dough seems too dry.
Pat the dough into a disk. Place the disk between two pieces of parchment and using a rolling pin, roll until very thin, about ⅛ inch.
Remove the top piece of parchment from dough and cut dough into 1-inch squares, but do not separate. Lightly brush the dough with water and sprinkle with sea salt.
Keep the dough on parchment paper and move onto a cookie sheet. Bake at 400 degrees until crisp and slightly puffed, about 15-20 minutes. Rotate the cookie sheet after about ten minutes.
Cool then separate.

Italian Wedding Soup with Gluten Free Basil Crackers

Italian Wedding Soup with Gluten Free Basil Crackers

Seitan Meatballs

Makes approx 48

  • 1 cup vital wheat gluten
    1/4 cup garbanzo bean (chickpea) flour
    3 Tblspn nutritional yeast
    1 Tblespn dried minced onion
    1 tspn basil
  • 1 tspn oregano
  • 2 Tblspns tomato paste
    1 tsp onion powder
    1 tsp garlic powder
    1/4 tsp ground black pepper

Mix the following liquid ingredients
 3/4 cup Cold water
 1 Tblspn tamari
 1 Tblspn vegetable oil
For the simmering broth you will need:
 6 cups vegetable broth
Directions:
In a large pot, bring broth to a rapid boil.
Add the liquid ingredients (not the simmering broth) to the dry ingredients. Mix thoroughly  until all ingredients are combined. Dont overwork the dough or the meatballs will be tough. Cut off small pieces of dough and roll into small, round meatball shapes with the palms of your hands, about 1/2-inch in diameter.
Work quickly as the gluten in the dough becomes more elastic the longer the dough sits, and this will make rolling more difficult. Do not make the meatballs too large because they will increase in size when simmered.
Now add the meatballs to the boiling broth and immediately reduce the heat to a slow simmer. Cook uncovered for 25 minutes. Check frequently to maintain the broth at a very gentle simmer. Do not boil. Stir occasionally once the meatballs float to the top of the pot. When done cooking, remove the pot from the heat and let the meatballs cool in the broth until they reach room temperature. Refrigerate the meatballs with about 1/2 cup of the simmering broth in a zip-lock bag or airtight container for a minimum of 8 hours, or for up to 10 days, before browning in the skillet. This will firm and optimize their texture. You can also freeze them for up to 3 months
Finishing the Meatballs:
Sauté the meatballs in a skillet with 2 tablespoons of vegetable oil over medium-high heat until nicely browned

Italian Wedding Soup with Gluten Free Basil Crackers

Italian Wedding Soup with Gluten Free Basil Crackers

 

Italian Wedding Soup with Gluten Free Basil Crackers

Italian Wedding Soup with Gluten Free Basil Crackers

Nutrition Facts
Serving Size 764 g
Amount Per Serving
Calories 327 Calories from Fat 92
% Daily Value*
Total Fat 10.2g 16%
Saturated Fat 2.1g 10%
Trans Fat 0.0g
Cholesterol 0mg 0%
Sodium 2241mg 93%
Potassium 852mg 24%
Total Carbohydrates 34.2g 11%
Dietary Fiber 6.2g 25%
Sugars 4.9g
Protein 24.6g
Vitamin A 95% Vitamin C 23%
Calcium 9% Iron 25%
Nutrition Grade A
* Based on a 2000 calorie diet

Nutritional Analysis

Good points
Bad points
Italian Wedding Soup with Gluten Free Basil Crackers

Italian Wedding Soup with Gluten Free Basil Crackers


8 Comments

Protein Packed Minestrone Soup with Wholewheat Onion Breadsticks

 Packed Minestrone Soup

Packed Minestrone Soup

Vegan Mofo is here…….and I have decided to go with a theme of Soups paired with different breads. When I first thought of this, I was only thinking how great all the soup and fresh baked bread would be. I didn’t really consider the fact that if I make and post about 20 different soups, that will also mean I will be baking 20 different breads. Well, I will certainly be busy, but one thing I know for sure…… my kitchen is going to smell great for the next month at least.

So here we are with the first soup and bread recipes for MoFo.

 Packed Minestrone Soup

Packed Minestrone Soup

There is something wonderful about Minestrone Soup. it is so rich and full of flavours. Indeed a meal in itself. To enjoy with this wonderful soup, I have made a warm onion bread roll, full of whole wheat goodness. I will be making some Gluten Free breads as well during the month and will have an All Purpose Gluten Free Bread Flour mix for you as well in the coming posts.

Enjoy,

96B4F31D4DF30EE65A022CF611762965

 Packed Minestrone Soup

Packed Minestrone Soup

Protein Packed Minestrone Soup

Makes 6 servings

Ingredients

  • 1 yellow onion, diced
  • 2 medium carrots, diced
  • 2 stalks celery, diced
  • 2 Tbsp olive oil
  • 1 zucchini, diced
  • 1 cup fresh green beans, cut into bite size pieces
  • 1 red pepper, diced
  • 3 cloves garlic, minced
  • 3 cups vegetable broth
  • 1 (14 oz) can crushed tomatoes
  • 3 cups water
  • 1 handful fresh chopped parsley
  • ½ tsp rosemary
  • ½ tsp dried thyme
  • 1 tsp sugar
  • Salt and freshly ground black pepper, to taste
  • 1/2 cup dry quinoa – rinsed
  • 1 cup dry pasta
  • 1/2 (15 oz) can cannellini beans, drained and rinsed
  • 1/2 (15 oz) can chick peas, drained and rinsed
  • 1 Tbsp lemon juice

Directions

Heat olive oil over medium heat in large soup pot. Add diced onion, carrots and celery and sauté about 5 minutes, until softened. Add in zucchini, green beans, red bell pepper and continue to sauté 2 additional minutes, then add garlic and cook 1 minute longer.

Add in vegetable broth, crushed tomatoes, water, parsley, rosemary, thyme, granulated sugar, season with salt and pepper to taste and bring mixture to a boil, add quinoa and pasta then reduce heat to medium and allow soup to gently simmer, uncovered until pasta is cooked al dente, about 12 minutes.

If necessary add additional water to keep soup at desired consistency.

Add cannellini beans, chick peas, and lemon juice and cook, uncovered for 5 minutes.

 

Protein Packed Minestrone Soup

Protein Packed Minestrone Soup

Whole Wheat Onion Breadsticks

Makes 14

  • 1 pkg active dry yeast
  • 2 Tblspns sugar
  • 4 1/4 cups whole wheat flour
  • 1 Tblspn sea salt
  • 2 Tblspns coconut oil, melted
  • For the Topping
  • 3 Tblspns unsalted butter melted
  • 1/2 tspn coarse sea salt
  • 1/4 tspn onion powder
  • pinch of dried oregano

Place 1/4 cup warm water and sugar in a mixing bowl, stir to dissolve sugar, sprinkle in the yeast and set aside until foamy, about 10 mins.

Add the flour, coconut oil, fine salt and 1 1/4 cups plus 2 Tblspns warm water, mix using dough hook attachment of mixer, or by hand until slightly sticky dough forms, approx 5 mins (mixer), 10 mins by hand.

Knead the dough on a floured surface for 5 mins or until smooth and soft.

Roll into a 18 inch log and cut into 14 equal pieces.

Knead each piece and then shape into 7 inch breadstick. Place on parchment lined baking tray, leaving 1 – 2 inches spacing.

Cover with a cloth and let rise in a warm spot until doubled in size, approx2 hours

Preheat oven to 375

Topping:

Brush the breadsticks with half the melted butter and sprinkle sparingly with coarse sea salt. Bake until lightly brown, about 15 mins.

Mix together the remaining salt, onion powder and oregano.

Brush breadsticks with remaining melted butter and sprinkle with onion oregano mixture.

Serve warm.

Protein Packed Minestrone Soup

Protein Packed Minestrone Soup

Nutrition Facts Breadsticks only
Serving Size 52 g One Breadstick
Amount Per Serving
Calories 181 Calories from Fat 43
% Daily Value*
Total Fat 4.8g 7%
Saturated Fat 2.5g 13%
Cholesterol 0mg 0%
Sodium 95mg 4%
Potassium 51mg 1%
Total Carbohydrates 29.9g 10%
Dietary Fiber 1.1g 5%
Sugars 0.8g
Protein 4.1g
Vitamin A 0% Vitamin C 0%
Calcium 1% Iron 10%
Nutrition Grade B-
* Based on a 2000 calorie diet

Nutritional Analysis

Good points

 

Protein Packed Minestrone Soup

Protein Packed Minestrone Soup

Nutrition Facts, Minestrone Soup Only
Serving Size 379 g
Amount Per Serving
Calories 236 Calories from Fat 62
% Daily Value*
Total Fat 6.9g 11%
Saturated Fat 1.1g 5%
Trans Fat  0.0g
Cholesterol 16mg 5%
Sodium 539mg 22%
Potassium 499mg 14%
Total Carbohydrates 34.8g 12%
Dietary Fiber 5.5g 22%
Sugars8.3g
Protein 9.7g
Vitamin A 98% Vitamin C 74%
Calcium 7% Iron 33%
Nutrition Grade A
* Based on a 2000 calorie diet

Nutritional Analysis

Good points

 

Protein Packed Minestrone Soup

Protein Packed Minestrone Soup


3 Comments

Holiday Pizza with roasted veggies, #asparagus and #eggplant “cheeze”

Holiday Pizza 1

Welcome 2014, avoir 2013.

2013 was a good year, I found my “voice” in this blog and now enjoy being part of  a wonderful online community. My third granddaughter, Grace was born, another angel in the family. Everyone is healthy and happy, it does not get any better than that.

2014 is a blank slate, nothing is impossible, and everything is ahead of us. My plans (or resolutions) for the coming year include, learning Italian (part one of planning to visit Italy in the next couple of years), regularly practicing yoga (part one of fitting back into some of my favourite clothes) and eating a more healthful vegan diet (part two of fitting back into said favourite clothes) and, finally, making time for a relaxing bubble bath every week, complete with soft music, chilled wine and candles (me time).

Whatever your plans or resolutions, I wish you all a fantastic 2014 filled with love and laughter and sunshine.

For a final snack in 2013 or  a first bite in 2014, this pizza is perfect. I cheated this time and purchased flatbread for the base, but you could make your own, or use tortilla’s. The tomato sauce is from my previous post Spaghetti (squash) with Roasted Tomato Sauce and Meatballs which is perfect here. You can top the pizza with whatever vegetables you like just make sure you roast them in the oven first, this intensifies the flavour.

Enjoy,

96B4F31D4DF30EE65A022CF611762965

Holiday Pizza

Holiday Pizza

Holiday Pizza

Makes 1

  • 1 pizza base of choice
  • 1 cup roasted tomato sauce
  • vegetables of choice sliced and tossed in olive oil and roasted in 325 oven for 30 mins (I like onions, mushrooms, asparagus and red pepper)
  • 1 small eggplant
  • 1/4 cup nutritional yeast

While roasting assorted vegetables, pierce eggplant all over with skewer and place in oven. Roast for 40 mins or until soft when pierced with knife.

Remove vegetables from oven and let cool slightly. Remove eggplant from oven and let cool.

Once cool enough to handle, cut eggplant in half and scoop out the soft flesh. Place in food processor with nutrition yeast and process until smooth. Season with salt and pepper.

Cover pizza base with tomato sauce, top with roasted vegetables. Spoon eggplant cheez over top. Bake in 375 oven for 10 – 15 mins until heated through and the base is lightly browned.

Remove from oven and let sit for 5 mins before slicing.

Note: I have not included nutritional information for this recipe as it will depend on the pizza base choice as well as the amout and type of vegetables your use.


4 Comments

Spaghetti (squash) with Roasted Tomato Sauce and Meatballs, Vegan MoFo Recipe #19

Spaghetti (squash) with Roasted Tomato Sauce and Meatballs

Spaghetti (squash) with Roasted Tomato Sauce and Meatballs

Wow, it is amazing that we are already closing in on the end of Vegan MoFo. Here is recipe #19 with just one more to go.

This was an easy one for me. Sometimes it is hard to decide what to make, but this was a natural.

When I opened up our CSA share this week, there was a huge spaghetti squash. This was perfect timing as last weekend I had picked up three big bags of perfectly ripe Ontario field tomato’s. They had just been put on the “reduced” rack at the store. Home they went, to be roughly chopped together with onions, garlic, red peppers some olive oil and salt and pepper and then into the oven to slow roast for an hour or so. I then pureed this into a tomato sauce. I froze this in freezer bags holding approx 2 cups each. I now have about a dozen packages of sauce in the freezer to use in the winter when fresh tomato’s are less than prime and totally overpriced, One bag came out for the spaghetti squash. Now all that was missing was a fantastic meatball.

I have tried a number of different approaches to the humble meatball to find a nice tasty solid version. I was toying with using my “beets meat” recipe but I have posted that twice recently, so went to another old favourite. This meatball has a nice texture and is very easy to make. They also freeze well.

The best part about this recipe is that by using the squash as the pasta, you can go back for seconds (or, in my case thirds) without feeling guilty.

Recipe # 20 is next, and as I mentioned earlier, it is to be a Grand Finale. Stay tuned and get ready for a sweet ending to Vegan MoFo.

Enjoy, 

96B4F31D4DF30EE65A022CF611762965

Spaghetti (squash) with Roasted Tomato Sauce and Meatballs

Spaghetti (squash) with Roasted Tomato Sauce and Meatballs

Spaghetti (squash) with Roasted Tomato Sauce and Meatballs

Serves 6

  • 1 large spaghetti squash
  • 1 whole head of garlic plus 6 cloves
  • 2 tblspns olive oil
  • sea salt and black pepper
  • 1/2 cup chickpea flour
  • 1/4 cup sunflower seeds
  • 1/2 onion, finely diced
  • 1/2 tspn fennel seeds
  • 1/4 tspn smoked paprika
  • 1/4 tspn red pepper flakes
  • 2 tblspns lemon juice
  • handful fresh basil
  • 1/2 tspn dried oregano
  • 1/2 tspn dried parsley
  • 1/2 tspn dried sage
  • 2 tspns nutritional yeast, plus extra for topping
  • 1/4 cup water
  • 4 large ripe tomato’s roughly chopped
  • 2 medium onions roughly chopped
  • 4 garlic cloves, minced
  • 1 large red pepper, seeded and roughly chopped
  • Extra olive oil

Preheat oven to 375

Cut spaghetti squash in half lengthwise. Remove seeds.

Grate one head of garlic and mix into 2 tblspns olive oil. Place squash cut side up on baking sheet. Cover with garlic oil mixture. Sprinkle with salt and pepper. Bake uncovered for 40 mins. Remove from oven and let cool for at least 10 mins. Remove “spaghetti” strands from skin with a fork. Set aside.

Note: Depending on the size of your squash, you will need to adjust the cooking times. In this case, mine was huge (straight from the farm) and took closer to 1 1/2 hours to cook. Just keep checking by poking with a fork until it is tender.

Meatballs:

Preheat oven to 400

Combine chickpea flour, sunflower seeds, 1/2 onion, 2 cloves garlic, fennel seeds, paprika, red pepper flakes, lemon juice, basil, oregano, parsley, sage and nutritional yeast in food processor.

Process until almost smooth, adding water as necessary. Mixture should be thick enough to roll into balls.

Roll into balls and place on baking sheet, lined with parchment paper.

Bake for 15 – 20 mins or until starting to brown. Remove from oven and let sit for 5 mins before serving.

Tomato Sauce:

Preheat oven to 375

Combine tomato’s, roughly chopped onions, 4 minced garlic cloves and roughly chopped red pepper with enough olive oil to coat. Add salt and pepper to taste. Bake uncovered for at least 1 hour, stirring occasionally. The longer you bake this the better, you want the onions to caramalize.

Remove from oven, allow to cool slightly then puree in food processor in batches.

To serve, place a nest of spaghetti squash on plate, top with 4 – 6 meatballs, ladle tomato sauce over the top and sprinkle with extra nutritional yeast if desired.

Spaghetti (squash) with Roasted Tomato Sauce and Meatballs

Spaghetti (squash) with Roasted Tomato Sauce and Meatballs

Nutrition Facts
Serving Size 360 g
Amount Per Serving
Calories 245 Calories from Fat 73
% Daily Value*
Total Fat 8.1g 13%
Saturated Fat 1.1g 6%
Cholesterol 0mg 0%
Sodium 48mg 2%
Total Carbohydrates 39.1g 13%
Dietary Fiber 6.5g 26%
Sugars 7.0g
Protein 8.4g
Vitamin A   21% Vitamin C 104%
Calcium 12% Iron 22%
Nutrition Grade A
* Based on a 2000 calorie diet

Nutritional Analysis

Good points


1 Comment

Whole Grain Pizza with Smokey Chickpea Cheese and Roasted Vegetables, Vegan MoFo Recipe #14

Whole Grain Pizza with Smokey Chickpea Cheese and Roasted Vegetables

Whole Grain Pizza with Smokey Chickpea Cheese and Roasted Vegetables

 

Mmmm, I love Pizza. This pie was made with a purchased whole grain thin crust base. You could also use a flatbread, wrap or pita.

What I don’t love about pizza is feeling guilty after I eat it. Too much oil and grease.

With this pizza, there is no guilt involved. The whole grain base is thin and not at all heavy. The Chickpeas Cheese, is light but has such incredible flavour (it almost didn’t make it onto the pizza, after I tasted it, I seriously considered just sitting down with a spoon and eating it out of the bowl) and the vegetables are freshly roasted, soft and delicious.

This makes four servings. Or, as in my case, one supper and a slice to take to work the next day for lunch (which I actually ate first thing in the morning because I knew it was in my lunch bag and couldn’t wait till lunch to eat it) Yes, I ate three slices for supper, but it was so good and I enjoyed every bite.

Let me know if you can stop at one slice 🙂

Enjoy,

96B4F31D4DF30EE65A022CF611762965

Whole Grain Pizza with Smokey Chickpea Cheese and Roasted Vegetables

Whole Grain Pizza with Smokey Chickpea Cheese and Roasted Vegetables

 

Whole Grain Pizza with Smokey Chickpea Cheese and Roasted Vegetables

 

  • I thin crust whole grain pizza base

Smokey Chickpea Cheese:

  • 1/2 tin chickpeas drained
  • 1 head oven roasted garlic
  • 1/4 cup nutritional yeast
  • juice of half a lemon
  • 1/4 tspn smoked paprika
  • 2 – 4 tblspns water

Roasted Vegetables:

  • 2 – 4 tblspns olive oil
  • 1/2 small yellow zucchini sliced
  • 1 tomato coarsely sliced
  • 3 cremini mushrooms sliced
  • 1 small onion sliced
  • 1/2 red pepper sliced
  • handful baby spinach or baby bok choy
  • fresh ground black pepper

Preheat oven to 375

Toss vegetables with olive oil and spread on baking tray.

Whole Grain Pizza with Smokey Chickpea Cheese and Roasted Vegetables

Whole Grain Pizza with Smokey Chickpea Cheese and Roasted Vegetables

Bake at 375 for 10 – 15 mins.

At the same time, cut the very top off the head of garlic, drizzle with olive oil and bake with the veggies.

remove vegetables from oven and set aside.

Squeeze garlic soft garlic cloves out of peel.

Place garlic cloves,  chickpeas, nutritional yeast, lemon juice and paprika into food processor. Process until smooth and creamy, adding water if necessary. You will need to scrape down the sides a couple of times.

Spread the chickpea mixture on the pizza base.

Spread the roasted vegetables on top.

Return to oven and bake for 10 – 15 mins.

Whole Grain Pizza with Smokey Chickpea Cheese and Roasted Vegetables

Whole Grain Pizza with Smokey Chickpea Cheese and Roasted Vegetables

Note: Nutritional Information below does not include the pizza base.

 

Nutrition Facts
Serving Size 222 g
Amount Per Serving
Calories 377
Calories from Fat 160
% Daily Value*
Total Fat 17.8g 27%
Saturated Fat 2.4g 12%
Cholesterol 0mg 0%
Sodium 22mg 1%
Total Carbohydrates 43.0g 14%
Dietary Fiber 13.0g 52%
Sugars 8.3g
Protein 16.2g
Vitamin A   22% Vitamin C 99%
Calcium 8% Iron 35%
Nutrition Grade A
* Based on a 2000 calorie diet

Nutritional Analysis

Good points

 

 

 

 

 


3 Comments

Zucchini Lasagna with Oven Rosted Tomato Garlic Sauce, Vegan Mofo Recipe # 10

Zucchini Lasagna with Oven Rosted Tomato Garlic Sauce

Zucchini Lasagna with Oven Rosted Tomato Garlic Sauce

Yay, officially half way to the 20 posts this month. Also, another big (for me anyway) milestone, my blog just passed the first 1,000 hits, thank you everyone who has stopped by.  Next stop, the first million (gotta think big 🙂

Well, the weather is really chilly today, a high of only 10 degrees, and the geese are starting to gather which is never a good sign (they gather then fly south ahead of the snow arriving)

Fortunately, I have a lovely fall recipe here for a vegetable lasagna that is stuffed full of veggies. You can easily sub out any of the veggies for whatever you have around. I had lots of zucchini and brocoli and patty pan squash, so that is what I used.

The tomato sauce part is a repeat of my go to recipe. Slow roasting the tomato’s, garlic and onions in the oven draws out and magnifies all their wonderful flavours. Adding lentils give the sauce a real “meaty” texture and tons of protein. (Note: I always cook more lentils than I need and freeze the rest in freezer bags. That way they are on hand and ready when you are)

The “cheese” sauce can be made with a head of cauliflower if you do not want to use the tofu.  Just steam a head of cauliflower florets until soft and then use in place of the tofu.

Enjoy,

96B4F31D4DF30EE65A022CF611762965

Zucchini Lasagna with Oven Rosted Tomato Garlic Sauce

Zucchini Lasagna with Oven Rosted Tomato Garlic Sauce

Zucchini lasagna with Oven Roasted Tomato Sauce

Serves 8

  • 4 large ripe tomato’s coarsely chopped (I used a combo of tomato’s I had in the fridge, any kind will do, just have about  3 – 4 cups total)
  • 2 large onions coarsely chopped
  • 6 cloves garlic coarsely chopped
  • 2 Tblspns olive oil
  • 2 cups cooked lentils
  • I head brocoli, chopped
  • 2 cups chopped vegetable of choice (I used Patty Pan Squash as they were in the fridge and needed using up. )
  • 3 tblspns fresh basil chopped
  • 1 block silken tofu
  • 6 tblspns Nutritional Yeast
  • juice of half a lemon
  • pinch sea salt
  • 2 large zucchini
  • 1 medium sweet potato

Preheat oven to 375 F

Combine chopped tomato’s, onions, garlic and olive oil in baking dish. Bake for 40 mins. Remove from heat and stir in cooked lentils,

Zucchini Lasagna with Oven Rosted Tomato Garlic Sauce

Zucchini Lasagna with Oven Rosted Tomato Garlic Sauce

Place mixture in food processor and process 4 or 5 times to combine but still leave lumps. Set aside.

Place brocoli and other vegetable of choice in pan with either a little olive oil or water. Gently saute for 5 mins until vegetables are just starting to soften. Remove from heat and set aside.

Combine Tofu, nutritional yeast, lemon juice and sea salt in food processor. Process until totally smooth and creamy. Set aside.

Slice zucchini and sweet potato into long thin strips. I used a mandolin for the zucchini and a wide vegetable peeler for the sweet potato.

Zucchini Lasagna with Oven Rosted Tomato Garlic Sauce

Zucchini Lasagna with Oven Rosted Tomato Garlic Sauce

Grease large baking dish on bottom and sides.

Place 1/3 of the zucchini in layer on the bottom of the baking dish.

Zucchini Lasagna with Oven Rosted Tomato Garlic Sauce

Zucchini Lasagna with Oven Rosted Tomato Garlic Sauce

Top with 1/3 of the sweet potato slices.

Zucchini Lasagna with Oven Rosted Tomato Garlic Sauce

Zucchini Lasagna with Oven Rosted Tomato Garlic Sauce

Spread 1/2 of the tomato mixture on top.

Zucchini Lasagna with Oven Rosted Tomato Garlic Sauce

Zucchini Lasagna with Oven Rosted Tomato Garlic Sauce

Spread 1/2 of the brocoli mixture on top.

Zucchini Lasagna with Oven Rosted Tomato Garlic Sauce

Zucchini Lasagna with Oven Rosted Tomato Garlic Sauce

Spread 1/2 the tofu mixture on top.

Zucchini Lasagna with Oven Rosted Tomato Garlic Sauce

Zucchini Lasagna with Oven Rosted Tomato Garlic Sauce

Place 1/2 of the remaining zucchini on top.Place 1/2 remaining sweet potato on topPlace remaining tomato mixture on top.

Place remaining brocoli mixture on top

Place remaining zucchini on top.

Place remaining sweet potato on top.

Cover with remaining Tofu mixture.

Sprinkle with freshly ground black pepper.

Zucchini Lasagna with Oven Rosted Tomato Garlic Sauce 2

Bake covered for 45 mins at 375 F. Remove cover and return to oven, bake additional 20 mins uncovered.

Allow to sit for at least 15 mins before slicing and serving.

Zucchini Lasagna with Oven Rosted Tomato Garlic Sauce

Zucchini Lasagna with Oven Rosted Tomato Garlic Sauce

Nutrition Facts
Serving Size 337 g
Amount Per Serving
Calories 319 Calories from Fat 57
% Daily Value*
Total Fat 6.3g 10%
Saturated Fat 0.9g 4%
Cholesterol 0mg 0%
Sodium 160mg 7%
Total Carbohydrates 47.8g  16%
Dietary Fiber 20.6g 82%
Sugars 7.2g
Protein 21.5g
Vitamin A   72% Vitamin C 100%
Calcium 9% Iron 40%
Nutrition Grade A
* Based on a 2000 calorie diet

Nutritional Analysis

Good points