Noodling Around
By Joseph Solar
If there's a way to travel the globe on a fork, noodles must be it. Many cultures have a tradition with some kind of pasta, though Asia and Italy seem to claim it most frequently as part of their culinary identity. With the rising popularity of various rice noodles, sweet potato noodles, and more, even those on gluten-free diets can now enjoy a pasta meal. Ready in a hurry, a simple lunch, dinner, or late-night snack of toothsome noodles can be on the table quickly, topped with a variety of sauces, vegetables, and spices. Each of these satisfying noodle dishes hails from its own classic culinary heritage. All are elegant enough for company and easy enough for a quiet night at home.
Stuffed Shells with Basil
(Serves 8)
Vegan Ricotta
Two 12-ounce containers firm tofu, drained
1/2 cup fresh basil leaves
1/4 cup nutritional yeast
1/4 cup lemon juice
1 teaspoon oregano
1 teaspoon garlic powder
Pinch salt and black pepper, to taste (optional)
Combine all ingredients and pulse in a blender or food processor until roughly mixed. Set aside.
Non-stick olive oil spray
One 24-ounce jar vegan marinara sauce
One 16-ounce box jumbo shells, gluten-free if preferred, cooked according to box directions
2 Tablespoons vegan Parmesan, to garnish (optional)
Fresh basil leaves to garnish (optional)
Preheat oven to 350 degrees. Prepare a 13- x 9-inch casserole dish by spraying lightly with olive oil, then covering bottom with a layer of marinara, about 1/3 cup.
Use a spoon to pack each cooked jumbo shell with Vegan Ricotta and place them in rows in the baking dish. When all shells are filled and in the dish, drizzle remaining marinara evenly over the top. Sprinkle with optional vegan Parmesan, if using. Cover baking dish with aluminum foil.
Bake for 30-35 minutes. Serve shells hot, garnished with fresh basil leaves.
| Total calories per serving: 263 | Fat: 4 grams |
| Carbohydrates: 52 grams | Protein: 13 grams |
| Sodium: 70 milligrams | Fiber: 4 grams |
Golden Beet Japchae
(Serves 4)
Sesame Sauce
1/4 cup water
2 Tablespoons maple syrup
2 Tablespoons sesame oil
2 Tablespoons low-sodium tamari sauce
Whisk together ingredients in a small bowl and set aside.
Entrée
Non-stick olive oil spray
1/4 cup slivered carrots
1/4 cup julienned onion
4 cloves garlic, minced
1 Tablespoon minced fresh ginger
1 red pepper, julienned
1 green pepper, julienned
1 cup chopped shiitake mushrooms
1 pound golden beets, roasted, peeled, and cubed
One 8-ounce bag baby spinach
One 8-ounce package sweet potato Japchae noodles (or any glass noodles), cooked according to package directions
2 teaspoons sesame seeds, to garnish (optional)
Scallions, slivered, to garnish (optional)
Spray the wok or large pan, sauté carrots, onions, garlic, and ginger for 1-2 minutes. Add red and green peppers, mushrooms, and beets. Cook for several minutes until all vegetables are tender and add spinach for final minute to lightly wilt.
Add Sesame Sauce, stirring to coat, and then add prepared noodles. If noodles are too sticky, add a few drops of oil. Fold noodles and veggies together, preferably using tongs, and serve warm. Garnish with sesame seeds or green onions, if desired.
| Total calories per serving: 414 | Fat: 7 grams |
| Carbohydrates: 79 grams | Protein: 5 grams |
| Sodium: 430 milligrams | Fiber: 7 grams |
Mushroom Marsala
(Serves 6)
1 pound Chicken of the Woods mushrooms (or 6 portobello caps)
1 Tablespoon poultry seasoning blend
1 cup all-purpose or gluten-free flour
1 Tablespoon garlic powder
1 Tablespoon onion powder
2/3 cup unsweetened, plain vegan milk
Non-stick olive oil spray
Preheat oven to 375 degrees. Line a baking sheet with parchment paper or aluminum foil.
Rinse mushrooms to clean and then roughly chop. While mushrooms are wet, season with poultry blend.
In a medium bowl, mix garlic and onion powders into flour. Pour milk into second bowl.
Dip mushroom pieces into milk, and then into seasoned flour, and place on prepared baking sheet. Repeat until all are coated and lightly spritz with olive oil spray to help brown, if desired. Bake for 25-35 minutes, until crisp. Set aside.
Marsala Sauce
1 small yellow onion, chopped
2 cups sliced button mushrooms
1 Tablespoon vegan margarine
2 Tablespoons all-purpose or gluten-free flour
Pinch black pepper, to taste
1/2 cup vegan Marsala wine
1-1/2 cups low-sodium vegetable stock
One 16-ounce box fettucine, gluten-free if preferred, cooked according to package directions
2 Tablespoons fresh parsley, minced, to serve
Sauté onions and button mushrooms in vegan margarine until lightly browned and fragrant, about 2-4 minutes. Add flour and black pepper, stir about one minute to coat, and then, deglaze with the wine. Add the vegetable stock and cook until the sauce thickens, about 6-8 minutes.
To plate, top cooked fettucine with a few pieces of breaded and baked mushrooms, spoon Marsala Sauce over the top, and sprinkle with fresh parsley.
Cook's Note: Can't find Marsala wine? Substitute with Madeira wine or your favorite sweet white wine. Check for vegan wines at Barnivore.com
| Total calories per serving: 442 | Fat: 4 grams |
| Carbohydrates: 82 grams | Protein: 17 grams |
| Sodium: 64 milligrams | Fiber: 11 grams |
Classic Vegan Pad Thai
(Serves 6)
Peanut Sauce
1/4 cup water
3 Tablespoons organic brown sugar
2 Tablespoons vegan fish sauce (such as Ocean's Halo)
2 Tablespoons smooth peanut butter
2 Tablespoons rice vinegar
2 Tablespoons lime juice
1 Tablespoon low-sodium tamari sauce
1 Tablespoon sesame oil
1 Tablespoon tomato paste
Pinch red pepper flakes, to taste (optional)
In a small bowl, whisk together sauce ingredients and set aside.
Pad Thai
One 12-ounce container firm tofu, drained and cubed
4 cloves garlic, minced
1 Tablespoon sesame oil
1 red pepper, julienned
1 green pepper, julienned
1 onion, julienned
1 cup bean sprouts
1 pound broccoli florets (about 3 cups)
One 16-ounce box rice noodles, cooked according to package directions
2 Tablespoons chopped peanuts, to garnish (optional)
1 Tablespoon chopped mint, to garnish (optional)
1 Tablespoon chopped basil, to garnish (optional)
1 Tablespoon chopped cilantro, to garnish (optional)
In a wok or large pan, sauté cubed tofu and garlic in sesame oil for 1-2 minutes, until lightly fragrant. Add red and green peppers, onions, bean sprouts, and broccoli. Cook until all vegetables are tender and warm.
Pour Peanut Sauce over finished vegetables and tofu and gently stir. Serve over prepared rice noodles, garnished with optional peanuts, mint, basil, and cilantro.
| Total calories per serving: 436 | Fat: 8 grams |
| Carbohydrates: 79 grams | Protein: 10 grams |
| Sodium: 314 milligrams | Fiber: 4 grams |
Vegan Carbonara
(Serves 6)
Bacun
1/2 cup diced trumpet or shiitake mushrooms
1 Tablespoon olive oil
3 Tablespoons water
1 Tablespoon maple syrup
1 teaspoon liquid smoke
Pinch salt and black pepper, to taste (optional)
Non-stick olive oil spray
Combine all ingredients in a small bowl and stir well. Marinate mushrooms for at least 10 minutes and up to overnight. To prepare, sauté mushrooms with a little non-stick spray over low heat until wilted and reduced, about 8-10 minutes. Set aside.
Chickpea Egg
1/4 cup chickpea flour
1/2 cup water
1/4 teaspoon xanthan gum
1/8 teaspoon kala namak (black salt, see note below)
In a small bowl, whisk together Chickpea Egg ingredients and set aside to bind.
Tofu
One 12-ounce container firm tofu, cubed
1/8 cup cornstarch
1 teaspoon garlic powder
1 teaspoon onion powder
Black pepper, to taste
In a large bowl, toss tofu cubes with cornstarch, garlic powder, onion powder, and black pepper. Add to a large sauté pan in a single layer, and cook using olive oil spray, until tofu is evenly browned and crisp.
To assemble
1 cup plain, unsweetened vegan milk (oat milk preferred)
1/2 cup low-sodium vegetable stock
1 Tablespoon vegan Parmesan or nutritional yeast, plus more to serve, (optional)
Pinch black pepper, to taste
One 16-ounce box spaghetti, gluten-free if preferred, cooked according to directions and drained
2 Tablespoons chopped parsley, to serve
Remove tofu from pan. Add milk and vegetable stock to pan. Simmer for 2-5 minutes over low heat, and then add cooked spaghetti and Chickpea Egg.
Fold to combine, and after about 2 minutes on simmer, fold in Bacun, Tofu, vegan Parmesan and black pepper. Gently cook until all ingredients are warm and Chickpea Egg is set.
Serve immediately with fresh parsley and vegan Parmesan if desired.
Cook's Note: Black salt, otherwise known as kala namak, isn't actually black in color. It's named for the black volcanic ash that gives it a distinctively sulfuric flavor, similar to scrambled eggs. It's found online and in Indian specialty markets. Xanthan gum is an emulsifier, stabilizer, and thickener that prevents ingredients from separating. Find it in the baking aisle.
| Total calories per serving: 380 | Fat: 5 grams |
| Carbohydrates: 66 grams | Protein: 16 grams |
| Sodium: 88 milligrams | Fiber: 9 grams |
