Speedy Smoky Pasta
A fast, easy and nice supper for those nights when you have little or no time to cook. It is also very easy to adapt, depending on personal preferences and what you have in the fridge/freezer! It's an easy way to up your 5-10 a day too.
I find veg chopping a great way to de-stress after a busy day but if you're time-poor, try these tips:
- buy ready-prepped veg and ready-prepped mushrooms- or just a good mixed stir-fry pack from the supermarket - your own choice but peppers and onion are always good
- grated carrot cooks in fast
- baby leaf spinach cooks in a minute or two - add half a pack into the sauce
- use garlic paste in a tube
If you wish, add extras such as
- a dollop of vegan pesto; toasted nuts (cashews, almond slivers or pine nuts good)
- grated vegan cheese - eg Violife 'pizza' which melts well or Cheezly Parmesan style (Hard Italian) or nutritional yeast flakes also work well
Gluten-free/Wheat-free option
- Use GF pasta - available from supermarket free-from shelves and health food shops
- Use GF pasta sauce, eg Meridian brand
- Use plain tofu or Dragonfly smoked tofu are each GF - flavour with GF tamari soya sauce.
Picture courtesy of longposts.com/
Ingredients:
- 375g/13oz/3 cups penne pasta (see introduction notes re gluten-free)
- 30ml/2 tbsp olive oil (Omit oil if cooking extra healthy version! Just sauté veggies in a little stock instead.)
- 1 large onion, chopped
- 1-2 cloves garlic, crushed or chopped
- 3 courgettes, thinly sliced
- 2 large red peppers, diced small
- 225g/8oz mushrooms, sliced
- 1 pack smoked tofu, cubed (Taifun is particularly nice - Waitrose and health food shops) But see introduction notes re gluten-free
- 1-2 440g jars pasta sauce of your choice, according to how ‘wet’ you like your pasta.
- Bag of green salad
- Vegan mayo or vinaigrette dressing
Method:
1. Put on a pot of water to boil, add salt if required, then add the pasta. Cook for approximately 10 minutes. Drain and put aside.
2. While pasta is boiling, sauté onion, courgettes and pepper in olive oil for a few minutes then add garlic and mushrooms. Cook everything together until courgettes and onions are tender.
3. Add diced smoked tofu and sauté gently for 2 minutes. Alternatively, fry up plain or GF smoked tofu until golden brown on each side.
4. Add pasta sauce. Stir in to incorporate ingredients and let simmer for 2 minutes.
5. Mix up cooked pasta with the veggie & tofu sauce & freshly ground pepper in a large serving bowl. Serve with the salad and dressing.
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We’re doing it because veganism saves animals, protects our planet and is better for the environment and your health.
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