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Vegan Cajun Pasta

Spicy vegan Cajun pasta is a fantastic weeknight meal that's filled with flavour, fresh veggies, and chickpeas.

Prep Time
20 mins
Cook Time
20 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 peppers 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)
  • fresh cilantro or parsley

Instructions

    Cup of Yum
  1. Make sure to prep all your ingredients and chop your vegetables before you begin, since this dish moves along rather quickly.
  2. Cook your penne in a pot of generously salted water, according to the package directions for 'al dente' pasta. Drain and set it aside.
  3. Meanwhile, combine the sauce ingredients in a small bowl or measuring cup, and set it aside.
  4. 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.)
  5. 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

  • Keep leftovers in the fridge for 3-4 days.
  •  
  • Salt your pasta water. Make sure to add enough salt to your pot of water for the best texture and flavour. Here’s a handy guide to help you salt your water perfectly each time.
  • Cook your pasta al dente. Do not overcook! Al dente means that the pasta is still firm once cooked, giving optimal texture in every bite. To ensure your pasta does not overcook, start taste testing a few minutes before the package says it will be ready. It should be tender, but still firm.
  • Taste the sauce once cooked and add more Cajun seasoning if a spicier sauce is preferred, or add some salt and black pepper, if needed. (This will vary according to the broth you've used.)
  • I made this CAJUN SEASONING BLEND for this dish. Results and spice levels will vary according to the recipe or store-bought brand being used. Taste your blend to ensure the spice level is to your liking.

Nutrition Information

Calories 398cal (20%) Carbohydrates 75g (25%) Protein 18g (36%) Fat 4g (6%) Sodium 129mg (5%) Potassium 877mg (25%) Fiber 11g (44%) Sugar 11g (22%) Vitamin A 4164IU (83%) Vitamin C 83mg (92%) Calcium 140mg (14%) Iron 5mg (28%)

Nutrition Facts

Serving: 4Servings

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.