Vegan Cajun Pasta
User Reviews
5
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Prep Time
20 mins
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Cook Time
15 mins
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Total Time
35 mins
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Servings
4 Servings
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Calories
398 kcal
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Course
Main Course
Vegan Cajun Pasta
Description
This recipe starts by cooking penne pasta al dente, then preparing a sauce by mixing tomato sauce, vegetable broth, soy milk, Cajun seasoning, and cornstarch to thicken. Sautéed onions, bell peppers, and mushrooms are cooked until tender, then combined with chickpeas and the sauce to simmer briefly and marry the flavors.
The finished dish offers a pleasantly spiced and creamy consistency with hearty vegetables and protein-rich chickpeas, while the Cajun seasoning adds a characteristic smoky and spicy note. The pasta is then stirred in to evenly coat each piece with the rich sauce.
This vegan pasta pairs well garnished with fresh parsley or cilantro for a bright herbaceous contrast. Salt in the pasta water enhances flavor, and the dish holds well stored refrigerated for several days.
Adjust seasoning to taste after simmering, especially if different broth strengths are used. Cooking the pasta only until firm preserves the intended texture.
Ingredients
For the vegan Cajun pasta
- ½ pound penne pasta
- 1 yellow onion finely chopped
- 2 bell pepper any colour
- 8 ounce mushrooms halved or quartered
- 1.5 cups chickpeas cooked or canned (approx. 15 ounce can)
For the vegan Cajun pasta sauce
- ½ cup tomato sauce
- 1 cup vegetable broth choose a salty/flavourful variety
- 1 cup soy milk or other dairy-free milk
- 3 tablespoons Cajun seasoning
- 2 tablespoons cornstarch or arrowroot, tapioca
For garnish (optional)
- cilantro or parsley
Instructions
- Make sure to prep all your ingredients and chop your vegetables before you begin, since this dish moves along rather quickly.
- Cook your penne in a pot of generously salted water, according to the package directions for 'al dente' pasta. Drain and set it aside.
- Meanwhile, combine the sauce ingredients in a small bowl or measuring cup, and set it aside.
- Then, add the chopped onion, mushrooms, and peppers to a sauté pan with ¼ cup of water. Sauté over medium heat for 4-5 minutes, stirring often, until the veggies are tender, but do not overcook them. Then add the chickpeas and the sauce you just mixed in the previous step to the same pan. Mix well and let that simmer for 3-4 minutes to slightly thicken the sauce. (Taste the sauce and add more Cajun seasoning if needed, or some salt + pepper.)
- Now turn off the heat, and add the cooked penne to the same pan, and mix to evenly coat each piece. Serve with fresh parsley or cilantro and enjoy.
Notes
- Salt pasta water generously to enhance the overall flavor of the dish.
- Cook pasta al dente to maintain firmness and texture in the final dish.
- Taste the sauce after simmering and adjust the Cajun seasoning or add salt and pepper as needed.
- This recipe works best with a flavorful, salty vegetable broth for the sauce.
- Leftovers can be stored in the refrigerator for 3-4 days.
Nutrition Information
Show DetailsNutrition Facts
Serving: 4Servings
Amount Per Serving
Calories 398 kcal
% Daily Value*
| Calories | 398cal | 20% |
| Carbohydrates | 75g | 25% |
| Protein | 18g | 36% |
| Fat | 4g | 6% |
| Sodium | 129mg | 5% |
| Potassium | 877mg | 19% |
| Fiber | 11g | 44% |
| Sugar | 11g | 22% |
| Vitamin A | 4164IU | 83% |
| Vitamin C | 83mg | 92% |
| Calcium | 140mg | 14% |
| Iron | 5mg | 28% |
* Percent Daily Values are based on a 2,000 calorie diet.
User Reviews
Overall Rating
5
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