5 from 12 votes
Vegan Cajun Pasta
Vegan Cajun Pasta features al dente penne tossed in a creamy, slightly spicy sauce made with tomato sauce, vegetable broth, soy milk, and a robust Cajun seasoning blend. Vegetables such as onion, bell peppers, and mushrooms are sautéed until tender before simmering with chickpeas and sauce to develop flavor and texture.
Prep Time
20 mins
Cook Time
15 mins
Total Time
35 mins
Servings:
4
Servings
Calories:
398 kcal
Course:
Main Course
Cuisine:
French, American, Canadian
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.
Cup of Yum
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
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%)
Nutrition Facts
Serving: 4 Servings
Amount Per Serving
Calories 398
% 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.