Zucchini and Sun-Dried Tomato Tempeh Pasta (Vegan)

Tempeh doesn’t get as much attention as it’s cousin, tofu. Yet it’s an excellent source of plant-based protein and a source of iron. Give it a try with this familiar pasta with a Mediterranean flavour profile.

Serves 4.

Cooking time: Approximately 25 minutes.

Tempeh Pasta Ingredients:

1 package        Tempeh, cut into cubes

½ large             Onion, medium diced

2 cloves           Garlic, minced

¼ cup              Sun-dried tomatoes in oil, thinly sliced

4 cups              Zucchini, sliced diagonally into quarter moons

4 cups              Spinach, washed and coarsely chopped

1 sprig             Fresh rosemary, coarsely chopped

1 teaspoon      Herbs de Provence

¼ cup              Vegetable broth

1-2 Tbsp          Olive Oil

1 Tbsp             Salt

1 package       Brown rice pasta (454 grams)

Tempeh Pasta Directions:

1. Bring a large pot of water to a boil. Optional: add 1 tablespoon of salt.

2. Once your water has come to a boil, add the pasta. Stir occasionally to prevent the pasta from sticking together. Follow the directions on the package for the cooking time as brands differ. Usually it is between 7-10 minutes.

3. Once your pasta is al dente, drain it and add 1 tablespoon of olive oil to prevent it from sticking. Set aside until ready to serve.

4. In the meantime, in a large frying pan, heat 1 tablespoon of olive oil on medium heat. Add the onions and sauté until tender (approximately 3 minutes).

5. Add the garlic and rosemary and sauté for another 2 minutes.

6. Add the tempeh and rosemary, sauté for another 5 minutes.

7. Add the zucchini and herbs de Provence, sauté for another 5 minutes.

8. When the zucchini appears partly cooked, add the spinach, sun-dried tomatoes, and the broth. Sauté for another 6-10 minutes until zucchini is almost cooked almost al dente. (Note: If the pan gets too dry before the zucchini is cooked, then add a bit more broth, 1 tablespoon at a time).

9. Season with salt and pepper to taste.

10. Plate your pasta topped with the zucchini and sun-dried tomato tempeh sauce.

11. Enjoy!

Get another delicious vegan pasta recipe here: Pumpkin Pasta

Recipe and Photo credit: Amazing student Alexandra.

J-K Spaghetti Sauce

I’ve even had Italian guys say that this is the best spaghetti sauce that they’ve ever had (but don’t tell their Moms). It’s my adaptation of my Mom’s recipe. This sauce is one of my comfort foods. I smell it cooking and I'm transported to my childhood home. A thick sauce is great for spaghetti. For lasagna, thin the sauce with some water. While it does take a longer cooking time, it makes a big batch. And, the taste improves with time. So put some in the freezer in single-meal size containers for quick dinners on busy weeknights.

Finger-Food Version: Choose short pasta (e.g. penne) or cut long noodles into more easily-managed pieces.

Deconstructed Version: Serve plain noodles with the sauce on the side. Serve some familiar raw veggies and/or fruit with the meal.

 Spaghetti Sauce Ingredients

2 TBSP                      olive oil

1 pound                     ground bison (or extra-lean beef)

1                                onion, chopped

2 cloves                    garlic, minced

1                                chili pepper (e.g. jalapeño)

3 cups                      chopped vegetables (e.g. green or red peppers, mushrooms)

1 can (796mL)         diced tomatoes

1 can (156mL)         tomato paste

1/3 cup                     red wine

1 tsp                         sugar

2                              bay leaves

1 TBSP                   dried oregano

2 TBSP                   dried parsley

salt & pepper

Spaghetti Sauce Directions

1. In a Dutch oven or large pot with a heavy bottom, over low-medium heat, heat the oil. Add the chopped onion. Cook the onion, stirring, until translucent.

2. Add the minced garlic, chili pepper, and bison. Increase the heat to medium. Sauté until the bison is just turning brown, stirring frequently and breaking up any large pieces of meat.

3. Add the vegetables and sauté for 3 – 4 minutes, stirring.

4. Add both cans of tomatoes, wine, sugar, dried herbs, salt & pepper.

5. Cook the sauce, uncovered, for several hours, stirring occasionally. The longer you cook the sauce, the better the flavour.

6. Enjoy!

Check out more kid-friendly healthy recipes.