Our Recipes: Vegan Pasta & Noodles | Forks Over Knives

Spaghetti with White Beans and Shallot-Sage Marinara

Mary Margaret Chappell — Mon, 11 Dec 2023 18:53:33 +0000

Six ingredients are all it takes to make this quick and delicious spaghetti dinner. A can of crushed tomatoes is transformed into a fragrant marinara sauce with the addition of savory shallots, which have a flavor that’s somewhere between onions and garlic. Fresh sage adds subtle herbal notes while a crack of black pepper contrasts nicely with the acidic tomatoes. Creamy cannellini beans are tossed into the sauce for extra nutrient-dense substance before everything is spooned over a heaping pile of whole wheat spaghetti. On nights where you don’t have the energy to make an extravagant meal, this simple recipe will hit the spot without skimping on flavor.

For more spaghetti recipes, check out these tasty ideas:

Yield: Makes 8 cups pasta + 4 cups sauce

Time: 40 minutes

1 cup chopped shallots
1 28-oz. can no-salt-added crushed tomatoes
2 tablespoons finely chopped fresh sage or 2 teaspoons dried rubbed sage
1 12-oz. package dry whole wheat spaghetti
1 15-oz. can cannellini beans, rinsed and drained (1½ cups)
Cracked black pepper (optional)

Instructions

In a medium saucepan cook shallots in ¼ cup water over medium 3 to 4 minutes or until pan is dry and shallots are beginning to brown and stick. Add 2 cups water, stirring to scrape up any browned bits from bottom of pan. Stir in tomatoes and sage. Bring to boiling; reduce heat. Simmer, uncovered, about 20 minutes or until thickened.
Meanwhile, cook spaghetti according to package directions.
Stir beans into tomato sauce; heat through. Serve sauce over spaghetti. If desired, sprinkle with additional finely chopped fresh sage and cracked black pepper.

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Brown Rice Noodle Bowls with Ginger-Garlic Sauce

Mary Margaret Chappell — Wed, 06 Dec 2023 18:18:46 +0000

Get dinner on the table in a flash with these super quick five-ingredient Asian noodle bowls. Chewy brown rice noodles are slathered in a savory ginger-garlic sauce and tossed with steamed veggies to create a quick and easy meal that’s healthy and hearty. Our recipe calls for an Asian stir-fry blend of frozen vegetables, but it can easily be adapted to accommodate any fresh or frozen vegetables you have on hand. Just adjust the steaming time accordingly, and toss them in. These saucy noodles keep well in the fridge and taste great hot or cold, so you might want to make a big batch to munch on during busy weeks.

Tip: To make this dish gluten-free, use tamari in place of soy sauce.

For more Asian noodle recipes, check out these tasty ideas:

Yield: Makes 8 cups

Time: 20 minutes

1 8-oz. package dry brown rice noodles
4½ teaspoons reduced-sodium soy sauce
1 tablespoon grated fresh ginger
3 cloves garlic, minced
1 16-oz. package frozen Asian stir-fry vegetable blend

Instructions

In a large saucepan cook noodles according to package directions. Reserve 2 cups cooking water. Drain noodles.
Wipe out saucepan. Add 1½ cups of the reserved cooking water, the soy sauce, ginger, and garlic. Bring to boiling. Add vegetable blend. Cover and steam 3 to 4 minutes or until vegetables are crisp-tender. Add noodles to pan; heat through, tossing with tongs to combine.

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Tropical Soba Noodle Bowls

Shelli McConnell — Fri, 01 Dec 2023 18:28:40 +0000

Soba noodles, made from buckwheat, have a nutty, earthy flavor and robust texture. They make for a sturdy base in this tropical noodle bowl, which features tangy pineapple, creamy avocado, sweet papaya, and a spicy citrus dressing that soaks into the chewy noodles. Edamame beans add extra heft while a garnish of fresh basil ties everything together with the perfect herbal kick. This soba noodle bowl tastes absolutely divine when served chilled, and is the perfect meal for a grab-and-go lunch to ensure you have something filling and refreshing to keep you fueled up for the rest of your day.

For more soba noodle recipes, check out these tasty ideas:

Yield: Makes 10 cups

Time: 1 hour 30 minutes

1 8-oz. package dry soba noodles, broken once
1½ cups fresh or frozen shelled edamame
¼ cup lemon juice
2 teaspoons lemon zest
1 teaspoon pure cane sugar
½ to 1 teaspoon Aleppo pepper or ½ teaspoon crushed red pepper (optional)
¼ teaspoon sea salt
1 fresh papaya, halved, seeded, peeled, and cut into ½-inch cubes (2 cups)
2 cups fresh pineapple cubes (½-inch cubes)
1 medium avocado, halved, seeded, peeled, and chopped
½ cup shredded fresh basil

Instructions

Cook noodles according to package directions, adding edamame to pot the last 1 minute of cooking; drain. Rinse under cold water; drain well.
For dressing, in a shallow bowl whisk together lemon juice, lemon zest, sugar, Aleppo pepper (if using), sea salt, and ¼ cup water. Reserve 2 tablespoons dressing. Add noodle mixture to bowl; toss to coat. Cover and chill 1 hour.
Top noodle mixture with papaya, pineapple, and avocado. Drizzle with reserved dressing. Sprinkle with basil and additional Aleppo pepper (if using).

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Tofu Shirataki Noodles with Lentils, Green Beans, and Tomatoes

Shelli McConnell — Tue, 12 Sep 2023 17:51:16 +0000

Tofu shirataki noodles are made from tofu and konjac yam root, which means they’re low in calories, high in fiber, and closer in texture to grain-based noodles than traditional shirataki, which is made with just konjac. Drying them a bit in a skillet after boiling helps firm their texture and ensures they don’t turn into a mushy mess when tossed with fresh veggies. Green beans, tomatoes, and spiralized yellow squash add earthy flavor and bright color to the dish, while hearty lentils pack nutrient-dense substance. The tangy miso-maple dressing ties everything together for a memorable noodle dish that will leave you licking the bowl.

For more Asian-inspired noodle dishes, check out these tasty ideas:

Yield: Makes 12 cups

1 cup dry French green lentils
1 bay leaf
1 lb. fresh thin green beans (haricots verts), trimmed and cut into 1½-inch pieces
1 medium yellow summer squash, spiralized and cut into 2-inch lengths
4 cups grape tomatoes, halved
1 cup thinly sliced shallots
6 cloves garlic, minced
¼ cup apple cider vinegar
2 tablespoons miso paste
1 tablespoon pure maple syrup
Freshly ground black pepper, to taste
2 8-oz. packages tofu shirataki spaghetti noodles
Chopped fresh Thai basil or parsley (optional)

Instructions

In a saucepan combine lentils, bay leaf, and 3 cups water. Bring to boiling; reduce heat. Simmer, uncovered, 20 minutes or until tender. Drain.
Meanwhile, in an extra-large nonstick skillet cook green beans in 2 tablespoons water over medium-high 8 to 10 minutes or until crisp-tender. Transfer beans to a bowl with yellow squash. Add tomatoes and shallots to skillet. Cook over medium-high 3 minutes or until tomatoes are softened and shallots are tender. Add garlic; cook and stir 1 minute. Remove from heat.
Transfer one-fourth of the tomato mixture to a blender or small food processor. Place remaining tomato mixture in bowl with beans and squash. For vinaigrette, add vinegar, miso paste, maple syrup, pepper, and 2 tablespoons water to blender. Cover and blend until smooth.
Rinse noodles well under cold running water; drain. Bring a large pot of water to boiling; add noodles. Cook 2 minutes; drain well. Wipe out skillet. Add noodles and cook over medium-high 7 to 10 minutes to remove as much water as possible without completely drying them out, tossing frequently with tongs. Add bean mixture and lentils to skillet; toss gently until heated through. Spoon vinaigrette over servings. If desired, sprinkle with basil.

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Fajita Pasta Salad

Ellen Boeke — Thu, 24 Aug 2023 18:01:07 +0000

Red lentil noodles give extra color to this festive pasta salad, which borrows its zesty flavors from fajitas, a Tex-Mex dish of grilled veggies, savory spices, and fresh herbs served on warm tortillas. Sweet corn, bell peppers, poblano chiles, and onions are grilled to tender perfection and sliced into fajita-style strips before joining the pasta. A spicy lime vinaigrette is drizzled over the eye-catching jumble to pack each forkful with powerful flavors, while pinto beans and juicy tomatoes are added for extra substance. After divvying up the pasta salad into bowls, top each portion with slices of creamy avocado and crunchy pepitas to get the full Southwestern experience.

For more unique pasta salad recipes, check out these tasty ideas:

Cauliflower Pasta Salad Lettuce Wraps
Stone Fruit Pasta Salad with Fennel
Broccoli Pasta Salad with Red Pepper Pesto
Or take a look at our full collection of pasta salad recipes

Yield: Makes 10 cups

¼ cup lime juice
2 teaspoons Dijon mustard
2 teaspoons pure maple syrup
1 teaspoon low-sodium fajita seasoning, such as Simply Organic brand
1 8.8-oz. package dry red lentil penne pasta
4 ears fresh sweet corn, husks and silks removed
2 orange bell peppers
2 fresh poblano chiles
1 large sweet onion, cut into ½-inch slices
1 15-oz. can no-salt-added pinto beans, rinsed and drained (1½ cups)
1 cup halved grape or cherry tomatoes
½ cup chopped fresh cilantro
1 avocado, halved, seeded, peeled, and sliced
2 tablespoons pepitas
Lime wedges

Instructions

For Lime Vinaigrette, in a small bowl whisk together lime juice, Dijon mustard, maple syrup, fajita seasoning, and 3 tablespoons water. Set aside.
Cook penne according to package directions; drain. Rinse under cold water; drain well. Transfer to a large bowl.
Grill the next four ingredients (through onion), covered, over medium 8 to 10 minutes or until corn is tender and browned in places, turning occasionally. Cool vegetables 15 minutes or until cool enough to handle. Cut corn off cobs in planks. Remove stems and seeds from bell peppers and poblano chiles, peeling poblanos if desired. Cut peppers and chiles into strips. Quarter onion slices.
Meanwhile, add beans, tomatoes, and cilantro to bowl with penne. Add grilled vegetables and Lime Vinaigrette. Toss to combine. Cover and chill 2 to 24 hours. When ready to serve, let stand at room temperature 30 minutes. Top salad with avocado and pepitas. Serve with lime wedges.

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Dilly Vegan Macaroni Salad

Rachael J. Brown — Thu, 17 Aug 2023 17:33:00 +0000

With a hint of sweetness from diced apple, this dill-infused dish strikes the perfect balance between a potato salad and pasta salad. Hearty whole wheat macaroni is dressed in a tangy, creamy sauce that gets an extra boost of plant-based goodness from blended cannellini beans. Celery and red onion add tasty crunch while chopped kale offers a nutrient-dense dose of leafy greens. And don’t forget to add extra dill pickles to really punch up the lip-smacking flavor! Perfect for stashing into your kid’s lunchbox or enjoying as a healthy lunch at the office, this creamy dill pickle macaroni salad is scrumptiously satisfying (plus, the leftovers taste even better the second day).

Tip: If you like, substitute Great Northern beans or chickpeas for the cannellini beans.

For more vegan pasta salads, check out these tasty ideas:

Veggie Potluck Pasta Salad
Broccoli Pasta Salad with Red Pepper Pesto
Potato and Artichoke Heart Pasta Salad
Or take a look at our full collection of pasta salad recipes

Yield: Makes 8 cups

2 cups dry whole wheat macaroni, cooked, drained, and cooled
2 15-oz. cans no-salt-added cannellini beans, rinsed and drained (3 cups), aquafaba reserved
½ cup dill pickle juice
¼ cup tahini
2 tablespoons lemon juice
½ teaspoon sea salt
¼ teaspoon freshly ground black pepper
2 cups packed chopped kale leaves
1 cup thinly sliced celery
1 medium Gala apple, cored and finely chopped (1 cup)
¾ cup thinly sliced baby dill pickles
½ cup finely chopped red onion
2 tablespoons chopped fresh dill or 1 tablespoon dried dill

Instructions

Cook macaroni according to package directions; drain and set aside to cool.
For dressing, in a blender combine drained beans, ¼ cup of the aquafaba, and the next five ingredients (through pepper). Cover and blend until smooth and creamy. Taste and add more aquafaba, pickle juice, and/or lemon juice if needed to reach desired flavor and consistency.
In a large bowl combine the remaining ingredients. Pour dressing over top and stir to combine. Add pasta and stir until well coated. If you like, top with additional fresh dill.

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Healthy Creamy Pasta with Veggies and Chickpeas

Darshana Thacker Wendel — Fri, 11 Aug 2023 17:31:07 +0000

In this recipe, pantry basics are transformed into a scrumptious pasta dish that features a creamy cashew sauce, succulent vegetables, and hunger-busting chickpeas. We recommend keeping a bag of frozen veggies on hand to keep things simple, but you’re welcome to use fresh produce. Italian seasoning infuses everything with the tantalizing aromas of basil, oregano, and thyme, while white wine vinegar adds a touch of brightness to the rich sauce. Top each serving with fresh cherry tomatoes or chopped green herbs to elevate a quick weeknight meal into a five-star experience.

Tip: To soak cashews, place them in a small bowl. Cover with ½ cup hot water and let stand for 30 minutes.

For more creamy pasta recipe, check out these tasty ideas:

Yield: Makes 8 cups

3 cups dry whole wheat pasta, such as fusilli
3 cups frozen vegetable medley of your choice
½ cup raw cashews, soaked (see tip in intro)
1 tablespoon garlic powder
1 tablespoon onion powder
1 15-oz. can chickpeas, rinsed and drained (1½ cups)
1 tablespoon dried Italian seasoning, crushed
1 tablespoon white wine vinegar
Sea salt, to taste
Freshly ground black pepper, to taste
1 cup quartered cherry tomatoes

Instructions

In a large pot cook pasta according to package directions, adding frozen vegetables the last 4 minutes of cooking; drain. Return pasta mixture to pot.
In a blender combine cashews with their soaking water, the garlic powder, onion powder, and 1 cup water. Cover and blend until smooth. Add to pot with pasta. Add chickpeas, Italian seasoning, and vinegar. Toss to combine; season with salt and pepper. Heat pasta mixture over medium until warmed through. Taste and adjust seasoning. Top servings with tomatoes.

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21 Great Vegan Pasta Salad Recipe Ideas

Megan Edwards — Thu, 10 Aug 2023 18:36:19 +0000

Perfect for potlucks and picnics, these vegan pasta salad recipes shine as either a side dish or the main event. If you have bad memories of macaroni noodles drenched in a sickly sweet mayonnaise sauce, don’t worry: These easy pasta salads highlight fresh produce and lightened-up dressings. From juicy stone fruits to spicy kimchi, each recipe puts a unique oil-free spin on an American classic. Get ready to dig in!

Not sure what distinguishes a pasta salad from your traditional pasta dish? It’s all about temperature. Pasta salads are almost always served chilled or at room temperature, unlike spaghetti or lasagna which are intended to be eaten hot.

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Grilled Summer Squash Pasta Salad

Ellen Boeke — Wed, 09 Aug 2023 17:18:04 +0000

This summer squash pasta salad is fresh, light, and flavorful—everything you want in a quick and easy meal that highlights seasonal produce. Here, we use broken up lasagna noodles, but feel free to use any whole grain pasta you have on hand. A winning combination of zucchini, yellow squash, and pattypan squash are grilled to char-marked perfection then tossed with licorice-scented fennel and sweet grapes to create an explosion of complementary textures and flavors. Butter beans add extra substance while Castelvetrano olives deliver bursts of briney goodness in each bite. The sweet and tangy flavors of orange juice and white balsamic vinegar meld together in a zesty dressing that ties everything together, leaving you licking your lips to ensure you don’t waste a drop of this super satisfying pasta salad.

For more vegan pasta salad recipes, check out these tasty ideas:

Potato and Artichoke Heart Pasta Salad
Veggie Potluck Pasta Salad
Grilled Peach and Blueberry Pasta Salad
Or take a look at our full collection of pasta salad recipes

Yield: Makes 11 cups

⅓ cup white balsamic vinegar
¼ cup orange juice
1 tablespoon Dijon mustard
1 tablespoon pure maple syrup
1 clove garlic, minced
Season with sea salt and freshly ground black pepper
8 oz. dry whole wheat lasagna, broken, or assorted whole wheat pasta shapes
1 medium zucchini, halved
1 medium yellow squash, halved
4 to 6 baby pattypan squash, halved if large (6 oz.)
1 small fennel bulb, halved
1 15-oz. can no-salt-added butter beans, rinsed and drained (1½ cups)
1½ cups green and/or red seedless grapes, halved
⅓ cup Castelvetrano olives, quartered
¼ cup slivered fresh basil
1 tablespoon chopped fresh fennel fronds

Instructions

For White Balsamic Vinaigrette, in a small bowl whisk together white balsamic vinegar, orange juice, Dijon mustard, maple syrup, and garlic. Season with sea salt and freshly ground black pepper. Set aside.
Cook pasta according to package directions; drain. Rinse under cold water; drain well. Transfer to a large bowl.
Grill zucchini, yellow squash, pattypan squash, and fennel bulb, covered, over medium 8 to 10 minutes or until tender and browned in places, turning occasionally. Let squash cool slightly and coarsely chop. Core and thinly slice fennel bulb. Add to pasta.
Add the next five ingredients (through fennel fronds) to pasta mixture. Drizzle with White Balsamic Vinaigrette. Toss to combine.

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Veggie Potluck Pasta Salad

Ellen Boeke — Mon, 24 Jul 2023 19:05:26 +0000

This potluck-worthy pasta salad is guaranteed to wow a crowd. Whole wheat shells are slathered in a creamy cashew-based sauce that gets its finger-licking flavor from cheesy nutritional yeast, tangy Dijon mustard, and zesty lemon juice. Hearty jackfruit adds hunger-busting substance to the pasta, while juicy grape tomatoes and crunchy celery deliver delicious texture. Chickpeas add extra heft; feel free to use white beans or cooked brown lentils instead. Fresh dill fronds create the finishing touch to this colorful dish. The one problem? It’s so tasty that you might not want to share!

Tip: If the pasta absorbs the dressing while refrigerated, add a splash of plant milk to make it creamy again.

For more shareable pasta salads, check out these tasty ideas:

Potato and Artichoke Heart Pasta Salad
Confetti Corn and Pasta Bowl
Broccoli Pasta Salad with Red Pepper Pesto
Or check out our full collection of pasta salad recipes

Yield: Makes 8 cups

5 oz. Yukon gold potatoes, peeled and chopped (1 cup)
⅓ cup raw cashews
1 teaspoon lemon zest
3 tablespoons lemon juice
1 tablespoon yellow mustard
2 teaspoons nutritional yeast
2 teaspoons onion powder
1 teaspoon garlic powder
Sea salt, to taste
Freshly ground black pepper, to taste
8 oz. dry whole wheat shell pasta
3 cups red and yellow grape tomatoes, halved
1 15-oz. can no-salt-added chickpeas, rinsed and drained (1½ cups)
1 15-oz. can green jackfruit, rinsed, drained, and chopped
⅔ cup matchstick-cut carrots
½ cup sliced celery
¼ cup sliced scallions
¼ cup sweety drop peppers or chopped peppadew peppers, drained
2 tablespoons chopped fresh dill

Instructions

For dressing, in a small saucepan combine potatoes and 1 cup water. Bring to boiling; reduce heat. Simmer, uncovered, 8 minutes or until tender; drain, reserving cooking liquid. Rinse potatoes under cold water; drain well. In a small bowl pour hot potato cooking liquid over cashews. Let stand 15 minutes. In a blender combine soaked cashews and ½ cup of the soaking liquid; cover and blend until smooth. Add potatoes and the next six ingredients (through garlic powder). Cover and blend until smooth and creamy, adding water, 1 tablespoon at a time, as needed to reach desired consistency. Season with salt and black pepper.
Cook pasta according to package directions; drain. Rinse under cold water; drain well. Transfer to a large bowl.
Add the remaining ingredients. Add dressing; toss to combine. Garnish with additional fresh dill sprigs.

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