Portions: 6 servings Calories: 615kcal |
If you're looking for a vegan pasta recipe, I think you might fall in love with this vegan whole wheat pasta recipe with a creamy sauce and flavorful texture soy. It's all a homemade vegan pasta recipe can be: full of flavors, loads of veggies, and the best vegan pasta sauce you'll try.
Why I ❤️ it • Recipe • Ingredients • Preparation
Vegan whole wheat pasta.
Why I ❤️ it
Back in the 70s, when I first tried it, "soy meat" – a cutesy name for textured soy – it was just a novelty. Nowadays you can't swing a wooden spoon at a supermarket without hitting soy substitutes for everything (I love a local brand of soy bacon bits).
If you were curious to try this product or wanted a new recipe to add to your repertoire, look no more. This dish – inspired by my Dominican spaghetti recipe – is loaded with a great mixture of vegetables, natural ingredients, and loads of nutrients, and is made with fiber-rich whole-wheat pasta. Now you can eat without guilt.
Vegan whole wheat pasta recipe
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Utensils and tools
Ingredients
- 3 cups cherry tomato
- 2 teaspoons of salt, divided
- ½ teaspoon of black pepper (freshly-cracked, or ground), divided
- ½ pound of textured soy, [0.23 kg]
- 2 cups of boiling water (plus extra to boil pasta)
- 1 ½ pound of vegan whole-wheat pasta, [0.67 kg] (eggless pasta dough / egg-free vegan pasta dough)
- 3 tablespoons of olive oil
- 1 large white onion, cut into strips
- ½ pound of white button mushrooms, clean and sliced
- 2 of garlic cloves, crushed
- 1 teaspoon of chili flakes, (optional)
- 1 teaspoon of oregano (dry leaves)
- 1 cup of soy milk
- 1 dozen fresh basil leaves, chopped
- ½ cup of vegan parmesan cheese
Preparation
Before starting, please make sure you have all the ingredients and utensils ready.
Step 1: Cook the tomatoes
Heat oven to 200 ºC [400 ºF].
Place the tomatoes on a baking tray. Sprinkle with a pinch of salt and a pinch of pepper.
Cook in the oven for 15-20 minutes (until the skin is wrinkled and broken).
Step 2: Add the water
Re-hydrate the textured soy by adding 2 cups of boiling-hot water to it. Let it rest for 15 minutes. Set aside.
Step 3: Boiling the pasta
Boil the pasta al dente with 2 teaspoons of salt added to the water. Follow the instructions in the package.
Once boiled, drain and discard all but a cup of the water of the boiling water.
Step 4: Add the ingredients
While the pasta boils, in the skillet, heat the oil over low heat. Add the onion and cook and stir until the onions become translucent.
Increase the heat to medium and add the mushrooms and garlic. Cook and stir for a minute.
Step 5: Cook
Remove the textured soy from the water, squeezing to release as much water as possible. Add the textured soy to the pan and cook and stir for a minute.
Add tomatoes, chili peppers, and oregano. Cook and stir for two more minutes. Add the soy milk, cook and stir until the liquid has reduced to half. Season it with salt and black pepper to taste. Add the basil leaves.
Step 6: Serving
Toss the pasta and the sauce. Scoop into a serving bowl and sprinkle with vegan parmesan.
Variations
I made this with whole-wheat spaghetti, but you can choose other types of whole grain pasta: tortellini, ravioli, or whatever noodles you feel like trying.
If you can find fresh pasta, do try it, the taste and texture are far superior to dry ones. Or you can try to make your own homemade pasta.
Top tips
You can dissolve a tablespoon of whole wheat flour into a tablespoon of cold water and add it to the sauce when you add the soy milk for extra creaminess.
Serving suggestions
This dish, frankly, does not need anything else. It has all the components of a great meal, but you can serve it alongside a green salad with a balsamic vinaigrette if you feel so inclined.
Nutritional information
Calories: 615kcal - Carbohydrates: 102g - Protein: 36g - Fat: 9g - Saturated Fat: 1g - Cholesterol: 0mg - Sodium: 816mg - Potassium: 488mg - Fiber: 7g - Sugar: 8g - Vitamin A: 520IU - Vitamin C: 21.5mg - Calcium: 232mg - Iron: 8.8mg
FAQs
Is whole wheat pasta vegan?
It is possible to buy vegan whole wheat pasta. Just make sure to check the ingredients on the label, some do not contain eggs, but may contain trace of eggs if they are made in the same machinery as regular pasta.
How can I make whole wheat pasta taste better?
Whole wheat pasta tastes may be a bit overpowering if the sauce has a mild taste; this pasta is best served with sauces with strong flavors, such as pesto or any garlicky sauce.
Is whole wheat pasta healthy for you?
Whole wheat has a smaller carb load and more fiber than regular semolina pasta, so this may be something you'd like to incorporate into your diet.
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This is just a printer-friendly summary, some useful details are found in the recipe above.
Whole Wheat Vegan Pasta with Textured Soy Sauce
Ingredients
- 3 cups cherry tomato
- 2 teaspoons of salt divided
- ½ teaspoon of black pepper (freshly-cracked, or ground), divided
- ½ pound of textured soy
- 2 cups of boiling-hot water plus more for boiling pasta
- 1½ pound of whole-wheat pasta
- 3 tablespoon of olive oil
- 1 white onion (large), cut into strips
- ½ pound of white button mushrooms clean and sliced
- 2 garlic cloves crushed
- 1 teaspoon of chili flakes (optional)
- 1 teaspoon of oregano (dry leaves)
- 1 cup of soy milk
- 1 dozen fresh basil leaves chopped
- ½ cup of vegan parmesan cheese
Instructions
Step 1: Cook the tomatoes
- Heat oven to 200 ºC [400 ºF].Place the tomatoes on a baking tray. Sprinkle with a pinch of salt and a pinch of pepper. Cook in the oven for 15-20 minutes (until the skin is wrinkled and broken).
Step 2: Add the water
- Re-hydrate the textured soy by adding 2 cups of boiling-hot water to it. Let it rest for 15 minutes. Set aside.
Step 3: Boiling the pasta
- Boil the pasta al dente with 2 teaspoons of salt added to the water. Follow the instructions in the package.Once boiled, drain and discard all but a cup of the water of the boiling water.
Step 4: Add the ingredients
- While the pasta boils, in the skillet, heat the oil over low heat. Add the onion and cook and stir until the onions become translucent.Increase the heat to medium and add the mushrooms and garlic. Cook and stir for a minute.
Step 5: Cook
- Remove the textured soy from the water, squeezing to release as much water as possible. Add the textured soy to the pan and cook and stir for a minute.Add tomatoes, chili peppers, and oregano. Cook and stir for two more minutes. Add the soy milk, cook and stir until the liquid has reduced to half. Season it with salt and black pepper to taste. Add the basil leaves.
Step 6: Serving
- Toss the pasta and the sauce. Scoop into a serving bowl and sprinkle with vegan parmesan.
Notes
Nutrition
By Tia Clara
, published Jan 31, 2013 on
sheila
In the whole wheat pasta ingredients...some whole wheat pastas have eggs in them
Tia Clara
For a moment I was confused. I thought you meant the recipe. 😀
Most vegans already have their preferred brands and know what to look for. But, yeah, I'll add a reminder, just in case. Thanks!
Camilla
This is so delish...just make sure to check the ingredients in the pasta! Thanks for sharing!
Tia Clara
Yes, that's very important! I am glad you liked it!
Gatita
It's ironic that you would bring up 'soy meat', as I was just speaking to my cousin about that. She mentioned that a new restaurant in Santiago de los Caballeros just opened up and that they sell 'soy meat'. I was under the impression that it was tofu and that Dominicans just call it 'soy meat'. Is it really some other soy product? I don't think I've seen anything labeled 'soy meat' stateside. Do you know what it's labeled in the U.S.?
Tia Clara
Textured soy, or textured soy protein. It comes in a huge variety of sizes, colors and some are flavored (try the soy bacon chips).
Nami | Just One Cookbook
Happy New Year! I'm so looking forward to your future posts this year... by just looking at your 2012 recipes, I'm all over your delicious photos, drooling!!!! 😉