Recipes eating vegan

Published on November 30th, 2012 | by Tanya Sitton

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Kid-Friendly Vegan Recipe: Hearty Homestyle Spaghetti

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eating vegan

Kid Eating SpaghettiSleepovers, play-dates, or newly vegan family habits can pose challenges for cooks with young children. Or maybe you’re not vegan (yet!), but would like to find ways to get more healthy vegetable-based foods into your favorite itty-bitty human. This recipe packs a great nutritional punch without the animal junk, in a tasty noodly kid-friendly package!

Ingredients:

  • 1-1/2 cups water
  • 1/2 cup cooked lentils (or canned white beans, any type)
  • 1/2 cup fresh spinach leaves
  • 2 tablespoons nutritional yeast
  • 1 teaspoon ground flax seed
  • 1/8 teaspoon turmeric
  • 1 tablespoon olive oil
  • 24 oz. jar prepared marinara or spaghetti sauce (read labels! look for one made from garden ingredients and spices, without meat, dairy, high fructose corn syrup, or other random junk)
  • 3/4 cup TVP (textured vegetable protein — found at Whole Foods or Trader Joe’s or similar, usually on the baking aisle; easily obtained via online shopping, if you aren’t near a natural foods store)
  • 1/2 tablespoon dried basil
  • 1/2 tablespoon dried oregano
  • 1 teaspoon brown sugar
  • 16-0z package uncooked spaghetti noodles (or whatever kind of pasta your kiddo likes– again, don’t forget to read those labels!)

Directions:

Cook pasta according to package directions.

While pasta cooks, combine water, lentils, spinach, nutritional yeast, flax, turmeric, and olive oil in a blender. Pulse a few times, then blend until the mixture is very smooth. Pour blended ingredients into a medium-large saucepan.

Stir in the spaghetti sauce, TVP, oregano, basil, and brown sugar. Bring to a low simmer over medium heat. Reduce heat to low, cover, and cook 10-15 minutes, stirring once or twice. Serve over warm pasta.

Optional Additions:

For not-too-picky eaters, saute some sliced button, cremini, or portabellini mushrooms in a little olive oil; sprinkle with garlic salt, pepper, and a splash of balsamic vinegar. Cook til just tender, and stir into sauce before serving.

If desired, serve alongside small bowls of ‘Noochesan‘ pasta topping, or cashew-based sprinkly cheese, and let young folks decide whether (and how much!) to add to their own basghetti. For kids who like them, unmelted Daiya mozzarella shreds also make a nice pasta topping.

Enjoy!

Image credit: Creative Commons photo by timlewisnm.

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About the Author

is an ecovore, veganist, messy chef, green girl, food revolutionary, and general free-thinkin' rabble-rouser. M.S. in a health profession, with strong interests in biology, nutrition, and healthy living - find her on .



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