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Kickstart Your Health Class

Based on the Physician’s Committee for Responsible Medicine’s successful 21-Day Vegan Kickstart, the Kickstart Your Health 5-class series will meet every Thursday evening, 5/18-6/15 from 6:30-8:00pm EST via zoom.

Join us to learn about the nutritional fundamentals of a whole food plant-based diet- how foods work to prevent or promote disease, how to lose weight/maintain a healthy weight, or simply how to embrace an overall healthful diet.

Each class will include a nutrition lecture and a short video presentation by a PCRM expert plus a live cooking demo featuring delicious plant-based recipes for you to try at home.

Registration is currently closed.  Check back for more dates coming soon!

Linguini with Red Lentils in Broth

This hearty, flavorful Linguini with Red Lentils in Broth is the perfect warm comfort food for a cold winter night.  It is so tasty, satisfying, and soul warming, yet packed with nutrition at the same time.

This dish is prepared oil-free, allowing for a heart healthy, low fat, cholesterol free meal.  The red lentils bring a large dose of fiber, potassium, and antioxidants, in addition to the carrots.  Lentils are such an important component to a healthy diet.  If you struggle with them, the red variety are a great first choice.  They tend to melt down in the cooking process which makes them a little more friendly to kiddos and people who don’t quite enjoy the firmer texture of the brown/green variety.

Just look at all of the colors that go into this pasta!  It’s also very flavorful with the bright accents of lemon zest, lemon juice, and fresh parsley to finish things off and enhance the nutrient profile of the meal.

It comes together quite easily, with minimal steps involved, making it a great choice for a meal on busy nights.  However, it’s also great for a Sunday family meal

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3 from 1 vote

Linguini with Red Lentils in Broth

A hearty, soul-warming, nutritious winter pasta dish.
Prep Time4 minutes
Cook Time1 hour
Course: dinner, Pasta Dishes
Keyword: dinner, lentils, linguini, pasta
Servings: 6 people
Calories: 633kcal

Ingredients

  • 2 cups onions diced fine
  • 1 cup carrots diced fine
  • 1 cup celery diced fine
  • 3 garlic cloves minced
  • 1 1/2 cups red lentils rinsed
  • 2 quarts vegetable broth
  • zest and juice of half a lemon
  • 1/2 cup parsley chopped fine
  • 1 tsp crushed red pepper flakes
  • salt and pepper to taste
  • 1 1/2 pounds dried linguini

Instructions

  • In a medium pot, add the onions, carrots, celery, garlic, red lentils, red pepper flakes, and broth. Cover and bring to a boil. Lower the heat and simmer for 5-10 minutes or until the lentils are tender.
  • Add the lemon juice, zest, and parsley, and stir.
  • Season to taste with salt and pepper.
  • Bring a large pot of salted water to a boil. Drop in the linguini and cook until al dente. Drain and divide into serving bowls. Ladle the hot lentil sauce over the pasta and serve immediately.

Video

Nutrition

Calories: 633kcal | Carbohydrates: 124g | Protein: 28g | Fat: 2g | Saturated Fat: 0.4g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 0.3g | Sodium: 1310mg | Potassium: 913mg | Fiber: 19g | Sugar: 10g | Vitamin A: 4850IU | Vitamin C: 15mg | Calcium: 86mg | Iron: 5mg

because it honestly tastes like something that is much more time consuming to prepare!  It’s sure to delight your guests.

One Pot Quinoa and Beans with Avocado Salsa

Happy New Year!  Our wish at OBV is that 2023 will be your healthiest year yet and we’ve got plenty of whole food plant-based recipes coming your way to help you do just that.

On that note, we’re kicking the new year off with a bang by bringing you this One Pot Quinoa and Beans with Avocado Salsa that is sure to get you off to a great start!

To be successful, you need some go-to recipes in your arsenal that are easy to put together when times are busy or to prep ahead of time so they’re ready to go on those busy nights.  Nothing says easier than a one pot meal.  The key is finding the right ingredients so that the dish can be highly nutritious while still keeping things simple and steps to a minimum.  You’ll be sure to find that in this one pot meal.

Our One Pot Quinoa and Beans with Avocado Salsa comes together easily, is a powerhouse when it comes to flavor, and the nutrient profile is spot on.  The quinoa and beans provide plenty of protein and fiber while also making the meal filling and satisfying.  The quinoa is cooked with a combination of garlic, spices, and tomato sauce which really makes things flavorful.  The addition of arugula gets those greens in there, and what’s not to love about the bright, spicy flavor of arugula!

To top it all off (literally)… we’ve added the most vibrant, delightful avocado salsa.  We used yellow tomato for a fun pop of color, but any variety would work and could look lovely also.  There’s a touch of heat with the jalapeño and the perfect bit of crunch from the toasted pepitas.

There you have it, Happy New Year!  Be sure to check back weekly for new recipes to keep you inspired and eating healthy throughout 2023.  Remember, one bite is all it takes to make a change.

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5 from 1 vote

One Pot Quinoa and Beans with Avocado Salsa

This one pot meal is perfect for a fast lunch or dinner when time is of the essence but you don't want to sacrifice nutrition or flavor.
Prep Time5 minutes
Cook Time14 minutes
Course: Bowls, Comfort Food, entrees
Keyword: avocado, beans, dinner, lunch, one pot, quinoa, salsa
Servings: 4 people
Calories: 402kcal

Ingredients

Quinoa:

  • 1 tsp coriander seeds
  • 1 tbsp cumin seeds
  • 2 garlic cloves minced
  • 1 cup tomato sauce
  • 1 1/2 cups quinoa rinsed
  • 3 cups water
  • 1 15 ounce can of pink beans drained and rinsed
  • 1/4 tsp salt
  • 1 bunch arugula washed

Salsa:

  • 1 avocado cut into chunks
  • 1 tomato diced
  • 4 green onions chopped fine
  • 1 jalapeño diced
  • 2 limes zested and juiced
  • 3 tbsp toasted pepitas (pumpkin seeds)
  • salt and pepper to taste

Instructions

  • In a saucepan, add the coriander, cumin seeds, garlic, and tomato sauce. Cook for 1 minute over medium heat.
  • Add the quinoa, water, and salt. Bring to a boil over high heat. Reduce heat to a simmer and cook for about 10 minutes. Add the beans and stir. Continue cooking until the quinoa has absorbed all the liquid, about 5-10 minutes more.
  • Add the arugula and stir. Cover and turn off the heat. Let sit for 5 minutes with the cover on.
  • Meanwhile, make the salsa in a small bowl and set aside.
  • After 5 minutes, fluff the quinoa mix with a fork and scoop into bowls. Top with the salsa and serve immediately.

Video

Nutrition

Calories: 402kcal | Carbohydrates: 57g | Protein: 14g | Fat: 16g | Saturated Fat: 2g | Polyunsaturated Fat: 5g | Monounsaturated Fat: 7g | Trans Fat: 0.01g | Sodium: 459mg | Potassium: 1036mg | Fiber: 11g | Sugar: 4g | Vitamin A: 810IU | Vitamin C: 31mg | Calcium: 98mg | Iron: 6mg

Quinoa and Eggplant Meatballs

These Quinoa and Eggplant Meatballs are the perfect addition to a bowl of pasta to create a well-rounded meal.

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The quinoa, eggplant, oats, and walnuts give these just the right “meaty” texture you’re looking for in a meatball.  Add to that the mixture of garlic, onion, nutritional yeast, herbs, and spices and you’ve got such a great whole food plant-based bite that tastes delicious and holds up well in your dish.

To make this a nutrient dense, wfpb meal, pair it with our popular No-Oil Marinara Sauce, some whole grain pasta (brown rice, whole wheat, or legume varieties), and a vegetable, such as zucchini, broccoli, or some delicious greens.  They’d also be a tasty addition to bulk up a big salad and would pair nicely with different dressings.

These Quinoa and Eggplant Meatballs are easy to make, as Kevin demonstrates in the quick video found with the recipe.  To save time on a busy night in the future when we want a nice meal but are short on time,  we make a large batch of these and store the extra in the freezer where they keep well for up to 6 months and thaw so nicely.  There’s nothing like having nutritious meal items ready to go.  It’s what helps you to be successful and avoid making some bad decisions, like take-out, when energy or time is limited.

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5 from 1 vote

Quinoa and Eggplant Meatballs

These Quinoa and Eggplant Meatballs are the perfect addition to a bowl of pasta to create a well-rounded meal and they have just the right "meaty" texture.
 
Prep Time8 minutes
Course: Comfort Food, dinner, entrees, lunch
Keyword: comfort food, dinner, eggplant, entrees, lunch, meatballs, quinoa
Servings: 8 people

Ingredients

Quinoa

  • 2 cups dry quinoa rinsed
  • 4 cups water
  • 1/2 tsp salt

Rest of Ingredients

  • 1/2-2 pounds eggplant
  • 4 oz coconut milk
  • 3/4 cup steel cut oats can substitute rolled or old fashioned
  • 1/2 cup walnuts
  • 1/2 cup nutritional yeast
  • 1 onion chopped
  • 2 garlic cloves minced
  • 1/4 cup fresh parsley chopped
  • 1/4 tsp dried oregano
  • 1/4 tsp dried basil
  • 1/4 tsp crushed red pepper
  • 2 tsp salt

Instructions

  • In a saucepan, add the quinoa, water, and salt. Bring to a boil over high heat. Reduce heat to a simmer and cook until the quinoa has absorbed all the water. Turn off the heat and cover for 5 minutes. Fluff with a fork and transfer to a parchment lined sheet pan to cool. Alternatively, you can let the quinoa cool in the pot if you make it well ahead of time.
  • Preheat the oven to 425º F.
  • Cut the eggplant in half lengthwise. Place cut side down on a parchment lined sheet pan. Roast for 30 minutes and remove from the oven to cool. Drop the oven temp to 350º F.
  • Scoop out the eggplant flesh into a bowl, leaving the skins behind.
  • In a food processor, add the oats, walnuts, nutritional yeast, onion, garlic, parsley, oregano, basil, red pepper, and salt. Pulse until well combined. Add the cooked quinoa and pulse until well combined.
  • Portion into 2 ounce balls and place on parchment lined sheet pans. Roast in the oven at 350º F for 25 minutes.
  • Enjoy with sauce or on their own. After roasting you can also freeze the cooked meatballs for up to 6 months in a freezer.

Video

Cumin Spiked Flatbread

So easy to make and incredibly flavorful, this Cumin Spiked Flatbread is sure to become a staple in your culinary repertoire, as it has ours.

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In this flatbread recipe, very simple ingredients come together to provided the most delightful taste and texture.  The base of the bread, with just flour, baking powder, salt, and plant-based yogurt is really lovely as is, however the addition of the cumin seeds awakens the senses as you go in for each bite- the aroma and taste are magnificent!

The cumin seeds make this the perfect accompaniment to any Indian-inspired dish, like our Spinach, Pumpkin, and Red Lentil Dhal, but it can easily be transformed by substituting the herbs and spices used.  For example, we’ve tried mixing in minced garlic and chopped fresh rosemary in place of the cumin seeds and it was just as heavenly.

Flatbread is so versatile and can be used for a variety of purposes.  Honestly, it’s hard to avoid eating each one straight off the skillet, but if you can hold out they’re great served alongside soups, stews, and even for handhelds filled with your choice of vegetables and a sauce.  There’s so many possibilities.  We encourage you to get to know this recipe and try it out in a variety of ways.  Let us know what you think!

Cumin Spiked Flatbread

This flatbread recipe comes together with very simple ingredients that provide the most delightful taste and texture.
Prep Time2 minutes
Cook Time2 minutes
Course: Appetizer, Breads, Comfort Food, Handhelds, Side Dish, Sides
Cuisine: Indian
Keyword: cumin, cumin seeds, flatbread
Servings: 4 people
Calories: 175kcal

Ingredients

  • 1 1/2 cups all-purpose flour
  • 1 tsp baking powder
  • 2 tsp cumin seeds
  • 1 tsp salt
  • 1 cup plain plant-based yogurt coconut, cashew, almond. or soy

Instructions

  • In a bowl, mix together the dry ingredients until well incorporated. Add the yogurt and mix with a fork until somewhat combined, then use your hands to mix well. Form into a ball, cover with a towel or plastic wrap and let rest for 15 minutes.
  • Place the dough onto a lightly floured surface and cut into 4 equal portions. Roll out each portion into a circle roughly 8-10" in diameter with a rolling pin.
  • Heat a cast iron pan or large skillet until hot. Place one flatbread into the pan and cook for 1-2 minutes on each side or until golden brown and cooked through.

Video

Notes

You can substitute whatever flavor you like in place of the cumin seeds.  One of my favorites is to add rosemary and garlic in place of the cumin seeds.

Nutrition

Calories: 175kcal | Carbohydrates: 37g | Protein: 5g | Fat: 1g | Saturated Fat: 0.1g | Polyunsaturated Fat: 0.2g | Monounsaturated Fat: 0.2g | Sodium: 585mg | Potassium: 169mg | Fiber: 1g | Sugar: 0.1g | Vitamin A: 13IU | Vitamin C: 0.1mg | Calcium: 60mg | Iron: 3mg

Spinach, Pumpkin, and Red Lentil Dhal

We’ve got one more pumpkin dish to share with you as we approach Thanksgiving Day here in the US, although this is one we’re going to making right on through the winter months because we can’t get enough of it!

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This Spinach, Pumpkin, and Red Lentil Dhal is so rich, creamy, and full of flavor.  It’s also a whole food plant-based powerhouse meal.  The lentils, pumpkin, vegetables, greens, and spices not only taste AMAZING together, they’re providing a ton of nutritional benefit.  They bring fiber which, among its many benefits, helps to lower cholesterol and fight cancer and diabetes.  They also bring a healthy dose of antioxidants which are proven to be anti-carcinogenic and anti-inflammatory rockstars in the body.

This dish comes together very easily, making it a really great meal for a busy night.  It’s also a great make ahead meal that stores and reheats nicely.  Pair it with some brown rice and don’t forget the recommended toppings of toasted pepitas, chopped fresh parsley, a squeeze of fresh lemon, and a bit of lemon zest.  Be sure to check out the video below to see just how simple this intensely flavorful dish is to prepare.

Spinach, Pumpkin, and Red Lentil Dhal

This rich, creamy, flavorful dhal is also a whole food plant-based powerhouse meal.
Prep Time5 minutes
Cook Time20 minutes
Course: Bowls, Comfort Food, dinner, entrees, lunch, one pot
Servings: 4 people
Calories: 560kcal

Ingredients

Dhal

  • 1 tbsp cumin seeds
  • 1 tsp coriander seeds
  • 1 tsp black mustard seeds
  • 1 tsp turmeric powder
  • 1 tsp ground cardamom
  • 2 cups red onion diced fine
  • 1 cup carrots diced fine
  • 1 cup celery diced fine
  • 3 garlic cloves minced
  • 1 chili pepper diced fine
  • 1 cup red lentils rinsed
  • 13.5 oz can of coconut milk
  • 15 oz can of pumpkin puree
  • 2 cups vegetable broth
  • 1 bunch of spinach washed

Pepita Topping

  • 1 cup pepitas (pumpkin seeds) toasted
  • 1 lemon zested and juiced
  • 1/2 cup parsley chopped fine

Instructions

  • In a medium pot or large skillet, add all the ingredients, except the spinach and topping mix. Cover and bring to a boil over hight heat. Lower the heat and simmer for 10 minutes or until vegetables and lentils are tender.
  • Add the spinach, cover, and cook for an additional 5 minutes. Turn off the heat and season to taste with salt and pepper.
  • In a small bowl, mix the toasted pepitas, parsley, lemon juice, and lemon zest.
  • Scoop the dhal into bowls over rice or flat bread and top with the pepita, parsley topping.

Video

Notes

I diced the onions, carrots, and celery very fine to cook quickly with the red lentils.  If you don't dice the veggies fine then they may be hard in the dish.  To avoid this, either dice the veggies fine with a knife or use a food processor.

Nutrition

Calories: 560kcal | Carbohydrates: 59g | Protein: 22g | Fat: 30g | Saturated Fat: 20g | Polyunsaturated Fat: 4g | Monounsaturated Fat: 4g | Trans Fat: 0.01g | Sodium: 546mg | Potassium: 1456mg | Fiber: 22g | Sugar: 12g | Vitamin A: 23064IU | Vitamin C: 58mg | Calcium: 162mg | Iron: 12mg

No Oil Marinara

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Why no oil?  Oil is the most concentrated source of calories you can add to your diet and it creates all kinds of trouble in the body.  Consuming oil increases your risk for all sorts of unwanted problems including cardiovascular disease, diabetes, obesity, and cancers.  That’s why it’s very important to look at the foods you’re eating and avoid added oils as much as possible.  Once you start to make this change, you’ll be surprised to learn how little you’ll actually miss it and how much better you’ll feel!

A great marinara is at the heart of many a recipe and can really make or break a dish depending on just how great it is.  That’s why it was so important to us to create a recipe for the perfect No Oil Marinara in an effort to continue to enjoy this crucial component of so many of our favorite meals without compromising our health, and waistlines!

As with most recipes, the key to success is in the ingredients used.  Be sure to use the tastiest whole peeled tomatoes.  Kevin recommends San Marzano or Muir Glen Organic as his favorites.  Finish your sauce with fresh basil when possible for the bright flavor it adds.

As soon as you find some time, get a pot of this No Oil Marinara made so that you have it on hand, stores well in fridge and freezer, to pull out as needed.  This is a great way to avoid caving in when you’re in a pinch and buying store bought versions that almost always contain oil.

No Oil Marinara

The perfect oil-free marinara that brings a rich, hearty tomato flavor without the added calories of traditional marinara made with olive oil.
Prep Time2 minutes
Cook Time1 hour
Course: Sauces
Keyword: basil, dinner, garlic, marinara, onion, sauce, tomato, tomato sauce
Servings: 12 people
Calories: 40kcal

Ingredients

  • 1 large onion diced
  • 5 cloves garlic minced
  • 1 cup vegetable broth or water
  • 1/2 cup red wine
  • 4- 28 oz cans whole peeled tomatoes
  • 6 oz can tomato paste
  • 1/2 tsp dried oregano
  • 1/2 tsp dried basil
  • 4 tsp kosher salt
  • handful fresh basil leaves cut or torn

Instructions

  • In a large pot over medium heat, add the broth (or water), red wine, onion, and garlic. Bring to a boil and simmer 3-5 minutes or until the onions begin to soften.
  • Add the tomato paste and stir, add the whole peeled tomatoes, dried basil, dried oregano, and salt.
  • Bring to a simmer and then reduce to low heat. Cook for an hour, stirring every so often to prevent the sauce from sticking to the bottom of the pan.
  • Turn off the heat and, using a potato masher, crush the tomatoes to your desired consistency. Alternatively, use a stick blender to puree the sauce to your desired consistency. I prefer it somewhat chunky.
  • Add the basil and adjust the seasoning with salt and pepper.

Video

Nutrition

Calories: 40kcal | Carbohydrates: 8g | Protein: 1g | Fat: 0.2g | Saturated Fat: 0.04g | Polyunsaturated Fat: 0.1g | Monounsaturated Fat: 0.03g | Sodium: 1075mg | Potassium: 319mg | Fiber: 2g | Sugar: 4g | Vitamin A: 349IU | Vitamin C: 11mg | Calcium: 36mg | Iron: 1mg

Vegan Egg and Avocado Breakfast Sandwich

We sure have a treat for you today!  This Vegan Egg and Avocado Breakfast Sandwich is so delicious that it makes you feel like you’re indulging in some forbidden pleasure from your pre-vegan days when in fact, you’re not at all!  Instead, you’re nourishing your body with a nutrient dense, whole food plant-based delight to start your day off right.

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This sandwich utilizes tofu, that has been creatively prepared to resemble egg in both taste and texture alike, as the main ingredient to build upon.  It’s important to use extra firm tofu here to ensure that egg white texture.  The flavor of egg is brought in with the addition of kala namak, or black salt, which is a volcanic rock salt.  Kala namak has a sulphur-like, pungent quality that provides a taste reminiscent of egg.  You can certainly choose to leave this ingredient out if that isn’t appealing to you, however it is a key component if that egg flavor is what you’re looking for.

The mashed avocado is another key ingredient to the perfection of this breakfast sandwich.  The creamy texture and flavor of avocado, combined with the tofu, really brings things together as a substitution for egg yolk and cheese.  The mashed avocado is seasoned with nutritional yeast and some hot sauce to enhance the flavor.

The result is a hearty breakfast, or any time of day, sandwich that is leaving out all of the artery clogging, disease causing, animal harming ingredients and replacing them with health promoting, disease preventing, nutrient dense foods that will fuel your body and satisfy your taste buds.

Vegan Egg and Avocado Breakfast Sandwich

A heart healthy vegan version of everyone's favorite breakfast sandwich that'll have your taste buds fooled.
Prep Time2 minutes
Cook Time20 minutes
Course: Breakfast, lunch
Keyword: avocado, breakfast, lunch, sandwich, tofu, tofu sandwich
Servings: 3 people
Calories: 412kcal

Ingredients

Vegan Egg Patty

  • 1 block extra firm tofu
  • 2 tbsp chickpea flour
  • 1 1/2 tbsp nutritional yeast
  • 1/2 tsp black salt (kala namak)
  • 1/4 tsp cracked black pepper
  • 1/2 tsp garlic powder
  • 1/2 tsp onion powder

Sandwich

  • 6 slices whole grain bread toasted
  • 1 1/2 avocados mashed
  • nutritional yeast to taste
  • hot sauce to taste
  • salt and pepper to taste

Instructions

  • Preheat oven to 425°F.
  • Cut tofu into slabs (see video).
  • Mix dry ingredients in a bowl.
  • Dredge the tofu slabs in the seasoning mix and place on a parchment lined sheet pan.
  • Bake in the oven for 20 minutes.
  • Toast the bread. Spread the mashed avocado on 1 side of each slice of toast. Season with salt, pepper, nutritional yeast, and hot sauce. Place 2 slabs of tofu on top of a dressed piece of toast and place the other slice on top. Cut in half and serve immediately.

Video

Nutrition

Calories: 412kcal | Carbohydrates: 41g | Protein: 22g | Fat: 20g | Saturated Fat: 3g | Polyunsaturated Fat: 4g | Monounsaturated Fat: 11g | Sodium: 734mg | Potassium: 960mg | Fiber: 12g | Sugar: 5g | Vitamin A: 151IU | Vitamin C: 10mg | Calcium: 149mg | Iron: 4mg

Homemade Vegetable Broth

Homemade Vegetable Broth is very easy to make and boasts a greater depth of flavor than store bought varieties.  This can really work to elevate recipes created with the broth, bringing the taste of your dish to a whole new level.

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This Homemade Vegetable Broth recipe incorporates a variety of vegetables with many complementary flavors.  The result is a finished broth that is well balanced and rich, yet still light enough to not overpower your dishes, rather, it lays down a hearty foundation to build upon for a delicious end product.

The ingredients for this Homemade Vegetable Broth have been carefully curated to come together in a symphony of flavor.  The classic onion, carrot, celery, and garlic that we’re accustomed to sensing in a vegetable broth are vividly present.  Roasting the napa cabbage intensifies the flavor and adds just the right amount of caramelized sweetness alongside the corn.  This sweetness works in harmony with the earthiness of kale, daikon radish, and turnip, and the umami flavors brought in by dried shiitake mushroom and kombu really complete the flavor profile.

This is a great recipe to create a large batch to save for future use.  It can be refrigerated to use for recipes throughout the week or frozen in smaller portions to thaw and use as needed.  For heart healthy, oil-free cooking, simply omit the oil used in the recipe below.  You can freeze some of the broth in ice cube trays to pull out in very small amounts when you’re in need of some broth to saute vegetables oil-free!

Homemade Vegetable Broth

A well balanced broth created from a variety of vegetables with complementary flavors.
Prep Time10 minutes
Cook Time1 hour 10 minutes
Course: dinner, Sauces, stocks
Keyword: broth, soup, stock, vegetable broth, vegetable stock
Servings: 12
Calories: 88kcal

Ingredients

  • 1 head Napa Cabbage cut in 1/2
  • 2 large Onions cut into 2" pieces
  • 1 lb Carrots peeled and cut into 2" pieces
  • 1 lb Celery cut into 2" pieces
  • 1 bunch Kale rough chopped
  • 1 Turnip peeled and cut into 2" pieces
  • 8 oz Daikon Radish peeled and cut into 2" pieces
  • 2 ears Corn shucked and cut into 2" rounds
  • 12 dried Shiitake Mushrooms
  • 2 cloves Garlic peeled and cut in 1/2
  • 1 tbsp Black Peppercorns
  • 3 Bay Leaves
  • 1 gallon Water
  • 2 tbsp Canola Oil
  • 1 5"x5" piece of Kombu

Instructions

  • In a bowl, cover the kombu with hot water and set aside.
  • Preheat the oven to 400° F.
  • Place the cut Napa Cabbage on a sheet pan and drizzle with oil. Roast in the oven for 20 minutes.
  • In a large stockpot, heat the canola oil over medium-high heat.
  • Add the onions and saute for a few minutes until they are lightly browned.
  • Add the rest of the ingredients and water, increase the heat to high and bring to a boil. Reduce the heat to a simmer and cook for 45 minutes.
  • Turn the heat off and add the kombu with the soaking water.
  • Strain through a fine mesh sieve. Use immediately, refrigerate, or freeze.

Notes

This stock has no salt added to it.  You will need to add salt to whatever recipe you are using this stock in.  Taste and adjust to your preference.

Nutrition

Serving: 1cup | Calories: 88kcal | Carbohydrates: 15g | Protein: 3g | Fat: 3g | Saturated Fat: 0.3g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 2g | Trans Fat: 0.01g | Sodium: 96mg | Potassium: 573mg | Fiber: 4g | Sugar: 6g | Vitamin A: 7232IU | Vitamin C: 37mg | Calcium: 125mg | Iron: 1mg

One Pot Pumpkin Spice Spaghetti

This super easy One Pot Pumpkin Spice Spaghetti is as simple and convenient as it sounds, but don’t let that fool you, this dish brings all of the quintessential flavors of fall… without the hassle of multiple pots and pans!

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Perfect for a busy night when you don’t have lots of time to fuss, but still want a delicious and satisfying plant-based meal to put on the table.  You’re not even going to need a cutting board or strainer for this one, only the pot you’re cooking it in and a spoon to stir!

Not only is this One Pot Pumpkin Spice Spaghetti a breeze to throw together, its packed with nutrition as well.  There’s plenty of fiber from both the pumpkin and kale.  Did you know that, among its many benefits (including lowering cholesterol levels, maintaining healthy bowels, and helping to control blood glucose levels) fiber has also been shown reduce your risk of breast cancer?

In addition to fiber, the pumpkin brings a healthy dose of beta carotene and vitamins.  And you gotta have some leafy greens a few times per day, so we’ve included kale here.  Kale is also packed with an array of vitamins, minerals, and electrolytes.    So eat up!

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5 from 1 vote

One Pot Pumpkin Spice Spaghetti

A creamy fall-inspired one pot pasta that's light on labor, heavy on flavor!
Prep Time2 minutes
Cook Time14 minutes
Course: Comfort Food, dinner, Main Course, Pasta and Noodles, Pasta Dishes
Keyword: dinner, kale, one pot pasta, pasta, pumpkin, vegan pasta
Servings: 4
Calories: 704kcal

Ingredients

  • 13.5 oz can coconut milk
  • 15 oz can pumpkin puree or butternut squash
  • 2 tsp pumpkin pie spice store-bought or make your own
  • 1 tsp kosher salt
  • 1 tsp apple cider vinegar can sub white wine vinegar, lemon juice, or sherry vinegar
  • 1 quart vegetable stock
  • 1 lb dried spaghetti
  • 1 bunch kale washed

Instructions

  • Tear the leaves off the kale stems. Discard the stems and rip kale leaves into smaller pieces.
  • In a large skillet, add all the ingredients except the spaghetti and kale. Bring to a boil.
  • Add the spaghetti to the pan and cover. Cook for 5 minutes.
  • Take the cover off and stir the spaghetti to incorporate. Cook for 3 more minutes stirring every so often.
  • Add the kale and stir to combine. Cook for 3 minutes more uncovered or until spaghetti is cooked to your liking. Serve immediately.

Video

Nutrition

Calories: 704kcal | Carbohydrates: 104g | Protein: 19g | Fat: 25g | Saturated Fat: 21g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 1g | Sodium: 1572mg | Potassium: 844mg | Fiber: 10g | Sugar: 12g | Vitamin A: 20298IU | Vitamin C: 38mg | Calcium: 157mg | Iron: 5mg