Vegan for One: Hot Tips and Inspired Recipes for Cooking Solo(Book Publishing Company, 2017) by Ellen Jaffe Jones with Beverly Lynn Bennett highlight dishes that trim time, slash costs and maximize nutrition while offering an array of dishes for everyday along with options for special occasions. Jones brings her plant-based diet knowledge, which she has been following for more than 30 years. Bennett is an experienced vegan chef baker, writer and animal advocate. The following excerpt is from Chapter 9 “Main Dishes.”
At first glance this recipe may seem a bit complicated, but it’s actually easy enough for even a novice cook to pull off. This enticing dish has all the flavors of a layered lasagna but with far less hassle. Both the vegetable and tofu ricotta mixtures can be made while the pasta is cooking.
• Pinch sea salt (optional)
• 4 ounces pasta (such as penne, rotini, or ziti)
• 1 cup frozen California mixed vegetables (broccoli, carrots, and cauliflower) or other frozen mixed vegetables
• 1/4 cup diced red or yellow onion
• 1/4 cup diced red bell pepper
• 1-1/2 teaspoons olive oil
• 2 large cloves garlic, minced
• 1 teaspoon Italian seasoning, or 1/2 teaspoon dried basil and 1/2 teaspoon dried oregano
• 4 ounces firm or extra-firm tofu
• 1 tablespoon nutritional yeast flakes
• 1 tablespoon lemon juice
• 3/4 cup marinara sauce
• 1/4 cup shredded vegan mozzarella cheese
• Freshly ground black pepper
1. To cook the pasta, fill a large saucepan two-thirds full with water. Add the optional salt and bring to a boil over medium-high heat.
2. Add the pasta and cook, stirring occasionally, according to the package instructions or until tender. Reserve 1/4 cup of the pasta water. Drain the pasta in a colander and return it to the saucepan.
3. While the pasta is cooking, make the vegetable mixture. Put the frozen vegetables, onion, bell pepper, and oil in a large nonstick skillet and cook over medium heat, stirring occasionally, for 5 minutes. Add the garlic and Italian seasoning and cook, stirring occasionally, until the vegetables are tender, 2 to 3 minutes.
4. While the vegetable mixture is cooking, make the tofu ricotta. Put the tofu, nutritional yeast, and lemon juice in a small bowl. Add the reserved pasta water and mash with a fork to combine.
5. Add the tofu mixture to the cooked pasta and stir until well incorporated.
6. Add the pasta mixture to the vegetable mixture in the skillet and stir to combine. Add the marinara sauce and cheese and stir until evenly distributed. Season with salt and pepper to taste. Serve hot.
Deconstructed White Veggie Lasagna:
Replace the marinara sauce with 3/4 cup Dairy-Free Bechamel Sauce.
Save for Later:
Stored in an airtight container, the extra serving of deconstructed lasagna will keep for 3 days in the refrigerator. Warm in a small saucepan or skillet over medium-low heat before serving.
Note: Analysis doesn’t include sea salt for boiling the pasta and freshly ground black pepper to taste.
16 g protein
11 g fat (2 g sat)
59 g carbs
168 mg sodium
130 mg calcium
5 g fiber
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Reprinted with permission from Vegan for One, by Ellen Jaffe Jones with Beverly Lynn Bennett and published by Book Publishing Company, 2017.