Vegan Cookbook for Teens: 100 Easy and Nutritious Plant-Based Recipes
Page 8
Veggie Noodle Casserole
CHAPTER 5
Meals for Many
Pizza Supreme
Baked Ziti
Decadent Fettuccine Alfredo
Garlicky-Lemon Broccoli Noodles
Spaghetti with Creamy Tomato-Basil Sauce
Chili Mac
“Cheesy” Lasagna
Veggie Noodle Casserole
Butternut Squash and Quinoa Casserole
Loaded Cauliflower Casserole
Chile-Garlic Tempeh Stir-Fry
Italian Meat Loaf
Baking Sheet Fajitas
Cowboy Beans and Rice
Baked Teriyaki Tofu with Asparagus
Spicy Hawaiian-Inspired Chickpea Burgers
Butternut Squash and Kale Orzo
Baked Chimichangas
Spicy Red Beans and Rice
Southwestern Stuffed Zucchini with Avocado Crema
Cashew Tofu
Italian Stuffed Peppers
Balsamic-Glazed Veggie and Kale Bowls
Mediterranean Chickpea Bowls with Tahini Sauce
Easy Burrito Bowls with Cauliflower Rice
Thai-Style Peanut Chickpea Salad
Zesty Peppers and Bowties
Banh Mi–Inspired Veggie Dogs
Pizza Supreme
One-pot
Serves 4
Prep time: 20 minutes, plus 40 minutes to rest
Cook time: 25 minutes
This is a great starter recipe if you haven’t made your own dough before. Once you’re comfortable making the dough, try experimenting with the veggies!
For the crust
½ cup warm water
½ teaspoon apple cider vinegar
1 tablespoon olive oil
1½ cups all-purpose flour
2 teaspoons Italian seasoning mix
1 teaspoon baking powder
½ teaspoon salt
⅛ teaspoon baking soda
For the pizza
1 small bell pepper (any color)
½ sweet onion
1 cup pizza sauce, plus more to taste
½ cup vegan pepperoni or sliced sausage
½ cup sliced mushrooms
1 to 1½ cups vegan mozzarella cheese shreds
Red pepper flakes, for topping
1. Make the dough. In a large bowl, whisk together the water, vinegar, and oil. In a separate bowl, stir together the flour, Italian seasoning, baking powder, salt, and baking soda. Transfer this mixture to the wet ingredients and stir together.
2. Knead. In the bowl, knead the dough with your hands for 3 to 4 minutes, until it forms a smooth ball. If it’s too dry, add another tablespoon of warm water. Cover the bowl with a towel and let the dough rest for 30 to 40 minutes.
3. Prepare the veggies. Preheat the oven to 425°F. Line a baking sheet with parchment paper. Cut the bell pepper and onion into very thin slices.
4. Shape the dough. Coat your hands with a little oil and use them to stretch the dough into a circle or rectangle. Lay it on the prepared baking sheet in one thin, even layer about ¼-inch thick. This will give you a thin crust, but you can make it thicker if you like.
5. Make the pizza. Spread ⅔ cup of the pizza sauce evenly over the crust, going almost all the way to the outer edge. Sprinkle the pepper, onion, pepperoni, and mushrooms evenly over the sauce. Add the remaining ⅓ cup of sauce (or more to taste), followed by the cheese.
6. Bake. Bake for 18 to 20 minutes, until the crust is crispy and the cheese is melted. Garnish with red pepper flakes and enjoy!
Baked Ziti
Serves 6
Prep time: 15 minutes
Cook time: 30 minutes
This popular Italian American dish was my first foray into “intuitive cooking,” or cooking with one’s intuition. For me, this was fun because I could explore different ingredients that were interesting. Try it!
4 cups dried ziti or similar pasta
1 tablespoon olive oil
1 small sweet onion
2 red or orange bell peppers
½ teaspoon minced garlic
2 precooked vegan Italian sausage links
1 (25-ounce) jar favorite pasta sauce
1 (14.5-ounce) can fire-roasted diced tomatoes
¼ teaspoon red pepper flakes, or more
1 teaspoon Italian seasoning
1 cup vegan mozzarella cheese shreds
Salt
Black pepper
1. Precook the pasta. Preheat the oven to 375°F. Cook the pasta in salted water per package instructions, minus 2 minutes. Reserve ¾ cup of the cooking liquid, then drain the pasta and return to the pot.
2. Prepare the veggies and sausage. While the pasta is cooking, cut the onion and peppers into large dice. In a medium skillet over medium-high heat, heat the oil until it shimmers. Add the peppers, onion, and garlic and cook, stirring frequently, for 3 to 4 minutes. Remove from the heat and set aside. Cut the sausages into thin slices. Some brands may need to be browned, which should be done at this step.
3. Combine. Add the cooked vegetables, sauce, tomatoes with their juices, sausages, red pepper flakes, Italian seasoning, and reserved cooking liquid to the pasta. Stir until well combined.
4. Bake. Transfer the pasta mixture into a 2.5-quart (or larger) baking dish. Sprinkle the cheese over the top, along with salt and pepper, then cover with aluminum foil. Bake for 20 to 30 minutes, until bubbling and the cheese is melted. Let sit for 5 minutes before serving.
Decadent Fettuccine Alfredo
Serves 4
Prep time: 15 minutes, plus 4 hours to soak cashews
Cook time: 30 minutes
Alfredo sauce is often served with fettuccine, but I will admit that I also really enjoy this sauce served with smaller pastas, like penne, that have little pockets. You get more sauce with each bite!
8 ounces dried fettuccine pasta
2 cups raw cashews, soaked for 4 hours and rinsed
⅓ cup nutritional yeast
1 ½ to 2 cups unsweetened cashew milk
1 tablespoon cornstarch
¾ teaspoon salt
½ teaspoon garlic powder
¼ teaspoon onion powder
1 cup vegan mozzarella cheese shreds
1 cup frozen peas
Black pepper
1. Cook the pasta. Bring a large pot of salted water to a boil over high heat. Add the pasta and cook according to package instructions until tender, usually about 12 minutes. Drain and set aside.
2. Blend the sauce. Meanwhile, combine the cashews, nutritional yeast, milk, cornstarch, salt, garlic powder, and onion powder in a blender. Blend until smooth.
3. Heat the sauce. Using a rubber spatula, transfer the sauce to a small saucepan over medium heat. Stir in the cheese and peas and bring to a simmer. Turn off the heat, cover, and let sit for 2 to 3 minutes, until heated through.
4. Combine. Stir the cooked pasta into the sauce. Serve topped with a little salt and pepper.
Garlicky-Lemon Broccoli Noodles
30-minute
Nut-free
One-pot
Soy-free
Serves 4
Prep time: 15 minutes
Cook time: 20 minutes
I love garlic’s earthy flavor and warm spiciness. It also goes really well with the tartness of fresh lemon juice and the green flavor of broccoli.
2 heads broccoli
1 lemon
8 ounces dried cellentani pasta
3 tablespoons olive oil
1½ teaspoons minced garlic
1 teaspoon salt
¼ teaspoon black pepper
¼ cup chopped fresh parsley, for topping
2 teaspoons red pepper flakes, for topping
1. Prep the veggies. Cut the broccoli into small florets and measure out 4 cups. With your palm, roll the lemon back and forth on a cutting board to loosen the juices. Use a zester to zest the lemon into a small bowl. Halve the lemon, then squeeze out 2 tablespoons of juice and add it to the
zest.
2. Cook the pasta. Bring a large pot of salted water to a boil over high heat. Add the pasta and cook according to package instructions, minus 1 minute. When there are 2 minutes left in the cooking time, add the broccoli. Drain the pasta and broccoli into a colander and leave in the sink.
3. Combine. Return the pot to the stovetop and heat the oil over medium-high heat until it shimmers. Add the garlic and cook, stirring often, for 1 to 2 minutes. Add the pasta, broccoli, lemon juice and zest, salt, and pepper. Stir, remove from the heat, cover, and let sit for 2 to 3 minutes. Serve topped with parsley and red pepper flakes.
Ingredient Info: If you aren’t familiar with cellentani pasta’s fun corkscrew shape, you should be! Because it’s a relatively short pasta, it’s good for pairing with bite-size pieces of vegetables.
Spaghetti with Creamy Tomato-Basil Sauce
Serves 4
Prep time: 15 minutes, plus 4 hours to soak cashews
Cook time: 25 minutes
Every spring I plant tomatoes and basil in my garden with visions of this simple dish. Even if your basil and tomatoes come from the store, it will be just as delicious—just be sure your tomatoes are very ripe.
8 ounces dried spaghetti pasta
3 large ripe tomatoes, quartered and cored
1 cup raw cashews, soaked for 4 hours and rinsed
½ cup unsweetened nondairy milk
1 cup fresh basil leaves, divided
2 tablespoons olive oil
1½ teaspoons minced garlic
½ small sweet onion, diced
¾ teaspoon salt
¼ teaspoon black pepper
1. Boil the pasta. Bring a large pot of salted water to a boil over high heat. Add the pasta and cook according to package instructions, minus 2 minutes. Reserve 1 cup of cooking liquid, then drain.
2. Blend the sauce. Combine the tomatoes, cashews, milk, and ½ cup of basil in a blender. Blend until smooth.
3. Cook the sauce. In a large skillet over medium heat, heat the oil until it shimmers. Add the garlic and cook, stirring, for 1 minute. Add the onion and cook for 2 to 3 minutes, until fragrant. Use a rubber spatula to add the sauce from the blender. Add the salt and pepper. Increase the heat to high. Bring to a boil, then reduce the heat to low. Cover and simmer, stirring occasionally, for 5 to 6 minutes. Taste and add salt and pepper as needed.
4. Combine. Add the pasta to the sauce. Stir in the reserved cooking liquid, 2 to 3 tablespoons at a time, as needed to make things creamy. Simmer uncovered for another 2 to 3 minutes. Serve topped with the remaining basil leaves.
Chili Mac
30-minute
One-pot
Serves 4
Prep time: 5 minutes
Cook time: 25 minutes
Cheesy, gooey mac ’n’ cheese with all the flavor of chili! This makes a hearty meal for cold days when you’re craving some extra spice.
2 teaspoons salt, divided
3 cups dried elbow pasta
1 (15-ounce) can black beans, drained and rinsed
1 (14-ounce) can diced tomatoes
1 cup frozen corn
2 teaspoons ground cumin
1 teaspoon garlic powder
½ teaspoon onion powder
½ teaspoon chili powder (or more)
2½ cups vegan cheddar cheese shreds
Black pepper
1. Cook the pasta. Add 1 teaspoon of salt to a medium pot of water and bring to a boil over high heat. Add the pasta and cook according to package instructions, minus 1 minute. Reserve ½ cup of cooking liquid, then drain in a colander. Stir and set aside.
2. Prepare the sauce. Place the pot over medium heat. Pour in the beans, tomatoes and their juices, corn, cumin, remaining 1 teaspoon salt, garlic powder, onion powder, chili powder, and cheese. Stir in ¼ cup of the reserved cooking liquid and bring to a simmer. Reduce heat to low. Simmer, uncovered, for 3 to 4 minutes, until the cheese is melty.
3. Combine. Stir the pasta into the sauce. Simmer for 2 minutes, until everything is warm. Stir in the remaining cooking liquid as needed for consistency. Taste and add more salt, pepper, and chili powder, as needed. Serve.
Ingredient Info: Whenever you’re cooking pasta, reserve a bit of the cooking liquid—it’s very useful for thickening your sauce.
“Cheesy” Lasagna
One-pot
Serves 6
Prep time: 20 minutes
Cook time: 35 minutes
This lasagna recipe is intended to be a starting point for your culinary adventure. Cheesy lasagna is delicious, but there are so many ingredients to experiment with—onions, peppers, sautéed kale, or precooked vegan Italian sausage or chicken. Try layering in whatever you like! Just keep in mind that when you start adding in additional ingredients, you’ll want to upgrade to a larger dish to accommodate them, such as a 9-by-13-inch baking dish.
For the tofu ricotta
1 (14-ounce) block firm tofu, drained and pressed for 10 minutes
⅓ cup nutritional yeast
¼ cup unsweetened nondairy milk
1 tablespoon olive oil
2 tablespoons Italian seasoning
1 teaspoon salt
¼ teaspoon black pepper
For the lasagna
1 (24-ounce) jar plus 1 (14-ounce) jar tomato-basil pasta sauce
10 to 12 no-boil lasagna noodles
2 cups vegan mozzarella cheese shreds
Salt (optional)
Black pepper (optional)
Oregano and red pepper flakes, for topping
1. Make the tofu ricotta. Preheat the oven to 425°F. In a food processor, combine the tofu, nutritional yeast, milk, oil, Italian seasoning, salt, and pepper. Pulse until mixed but not mushy. Taste and adjust the seasonings as needed. Set aside.
2. Assemble the lasagna. Spread 2 tablespoons of sauce over the bottom of a 7-by-11-inch baking dish. Add a single layer of noodles (a little overlap is okay), followed by half of the tofu ricotta. Use the back of a spoon to spread it evenly. Sprinkle 1 cup of cheese over the ricotta, then top that with about a third of the remaining sauce. Repeat with another layer of noodles, the remaining half of ricotta, and another third of sauce. Top with a final layer of noodles, the rest of the sauce, and the remaining 1 cup of cheese. Sprinkle with a little salt and pepper (if using), then with oregano and red pepper flakes.
3. Bake. Cover the pan with aluminum foil and bake for 25 minutes. Remove the foil and bake for another 5 to 10 minutes, until the cheese is melted. Enjoy!
Ingredient Info: When using oven-ready lasagna noodles, be sure to add a little more sauce or other liquid than you normally would. You can also serve a little extra sauce (warmed!) on the side.
Kitchen Cure: You can make the tofu ricotta one to two days in advance. Store in an airtight container in the fridge.
Veggie Noodle Casserole
One-pot
Serves 6
Prep time: 20 minutes
Cook time: 20 minutes
Casseroles can seem difficult to veganize because many recipes call for cans of “cream of something” soup. Step 3 of this recipe gives you an easy way around that!
1 large head broccoli
3 carrots
3½ cups dried pinwheel pasta
1 cup frozen peas
2 tablespoons vegan butter
2 tablespoons all-purpose flour
2½ cups unsweetened nondairy milk
½ teaspoon garlic powder
½ teaspoon salt
¼ teaspoon black pepper
2 cups vegan cheddar cheese shreds
½ cup panko bread crumbs
1. Prepare the veggies. Preheat the oven to 350°F. Cut the broccoli into florets (about 3½ cups). Slice the carrots into thin coins.
2. Cook the pasta. Bring a large pot of salted water to a boil over high heat. Add the pasta and cook for 4 minutes, stirring occasionally. Stir in the broccoli, carrots, and peas. Bring back to a boil and cook for 2 minutes. Drain and pour into a 2.5-quart baking
dish.
3. Make the sauce. Return the pot to medium-high heat. Melt the butter, then whisk in the flour. While whisking constantly, let bubble for about 1 minute. As you continue whisking, add the milk ½ cup at a time. Whisk until smooth each time before adding more milk. Stir in the garlic powder, salt, and pepper. Reduce the heat to low and stir in the cheese. Cook for 1 to 2 minutes, until the cheese melts.
4. Bake. Pour the sauce over the pasta and veggies, stir, then top with the bread crumbs. Cover with aluminum foil and bake for 15 minutes. Remove the foil and bake for 5 minutes more. If the crumbs haven’t browned, place the casserole under the broiler on high for 30 to 45 seconds. Enjoy!
Butternut Squash and Quinoa Casserole
Gluten-free
Serves 6
Prep time: 15 minutes
Cook time: 35 minutes
Black beans, lime, adobo, and cumin are flavors often paired with sweet potato, but they go just as well with butternut squash!
Nonstick spray
1 cup quinoa, rinsed and drained
2 cups vegetable broth
2 (10-ounce) bags frozen butternut squash cubes (4 cups)
1 lime
2 to 3 chipotle peppers in adobo sauce, plus 1 teaspoon sauce
1 cup frozen corn
1 (15-ounce) can black beans, drained and rinsed
1 teaspoon ground cumin
1 teaspoon garlic powder
½ teaspoon salt
¼ teaspoon black pepper
2 cups vegan cheddar cheese shreds, divided
1. Cook the quinoa and squash. Preheat the oven to 350°F. Lightly coat a 2.5-quart baking dish with nonstick spray. Combine the quinoa and broth in a medium saucepan over high heat. Bring to a boil, then reduce the heat to low. Simmer, covered, for 15 minutes, until the liquid has been absorbed. Meanwhile, microwave the squash per package instructions, usually 5 to 10 minutes, then drain. In the prepared baking dish, combine the quinoa and squash.
2. Prep the lime and peppers. Zest the lime, then juice it. Measure out 1 tablespoon of juice and add it to the baking dish. Dice the peppers and add them to the baking dish along with the sauce.