VEGAN VIRAL “FETA” PASTA

If you have social media you have probably come across the Swedish craze termed “feta pasta” where you bake tomatoes and feta cheese and mix it all together to create this cheesy, goey goodness. Of course since I do not eat any type of cheese (although I used to LOVE feta) I made a simple substitution of using hummus. I do use my own homemade hummus but store bought would work just as well. A great way to enhance this dish is using a flavoured hummus like roasted red pepper, chipotle or garlic!

There are few simple steps to create this easy, less than 30 minute pasta meal that is sure to be a hit. Simply roast tomatoes and hummus with a load of herbs like oregano, basil, and thyme and olive oil, mix in your cooked pasta with a little reserved pasta water and you have a meal! You can totally be part of the viral TikTok trend without having to eat any dairy products and keep within the whole food plant based diet.

You are absolutely free to add other veggies in the roast. In this version, I had an extra red pepper lying around and just chopped it up and added it to the baking dish. I have also tried and absolutely loved adding olives as it really fit in nicely with the notes of oregano and garlic in this dish. I have also seen a green version with colourful cherry tomatoes, spinach, asparagus and broccoli! Below you’ll find a base recipe from which you can work from using what you have in lying in your fridge.

VEGAN “FETA” HUMMUS PASTA

The trending feta pasta, but vegan!

Ingredients

  • 1 package of fusilli pasta
  • 1/2 container of cherry tomatoes
  • 1 tsp each of oregano, basil, thyme, garlic
  • 1/3 c hummus
  • 1/2 c pasta water
  • 1/4 c olive oil

Instructions

  • Preheat oven to 400
  • In a medium sized baking pan, add cherry tomatoes, olive oil, herbs and a pinch of salt.
  • Carve space in the middle of the pan for your hummus.
  • Bake for 20 minutes, until tomatoes are roasted
  • In the meantime, cook pasta according to package instructions. Reserve 1/2 c of pasta water.
  • When tomatoes are roasted, use a fork to mash the tomatoes and hummus and mix in the pasta water. Add in the pasta and toss to combine. Serve immediately!

CHICKPEA FLOUR QUICHE

Way back when I was still eating eggs quiche was the quickest “gourmet” breakfast choice, and a great choice for packed lunches or breakfast on the go. Alas, since going vegan I have had to make another substitute to compensate this loss, but chickpea flour is a nutritious alternative that gets the job done! Not to mention, this chickpea flour quiche is a great opportunity to use up any veggies that are stuck in your fridge or about to go bad!

I opted for a chickpea flour alternative to the usual quiche, rather than soy or tofu based quiche, purely out of preference and my desire to make a gluten free lunch option. My stomach and tofu do not mix well despite all of its benefits, so I stray away as much as possible. I’ve had great luck using chickpea flour in a substitute for homemade tofu so I thought it would be a grand idea to use this versatile flour in as many ways as possible…quiche being one of them.

In a traditional quiche one can expect a soft, fluffy interior loaded with veggies. I will say that you can definitely expect the latter; on the other hand I’d like to proceed with caution prescribing the term “fluffy like eggs”. Once baked and because it is technically still a flour, the quiche will have a dense almost cake like texture to it. To soften the texture, I add a little bit of yogurt to the batter much as you would add yogurt or sour cream to a cake to make it fluffier.

I love to serve this with some homemade cashew creme or a lemony dill type sauce to really elevate the “quiche” experience. I’ve also added turmeric to give the quiche an earthy flavour and add to its yellowish colour, although chickpea flour is already quite yellow . In terms of vegetables, my absolute favourite to add is broccoli or tomatoes to introduce some different textures. Don’t be afraid to go over the 1.5 cup I’ve set out in the recipes, I have stuffed more vegetables I was trying to get rid of!

Chickpea Flour Quiche

No egg or soy, chickpea flour vegan quiche

Ingredients

  • 2.5 c chickpea flour
  • 2.5 c water
  • 1/4 c non dairy yogurt
  • 1.5 c chopped veggies (I used broccoli, peppers, tomato, spinach, mushroom)
  • 1 tsp each of garlic powder, onion powder, paprika, oregano
  • 1/2 tsp turmeric

Instructions

  • Preheat oven to 375
  • Grease medium sized baking pan with oil or butter.
  • In a blender, blend chickpea flour, water, yogurt, spices and a pinch of salt.
  • In a mixing bowl combine batter and veggies. Pour batter into greased baking pan
  • Bake for 30 minutes. The top will begin to crack, that is totally fine.

Leave a comment if you try this recipe! I’d love to hear the veggies you chose to make this delicious vegan lunch.


CHICKPEA SHAWARMA LUNCH BOWL

Just sharing an idea for a quick colourful lunch bowl with a ton of veggies and protein for vegans on a go. I love seeing ideas for lunch bowls for myself because there are just so many possibilities to choose from when building your bowl. I was inspired by Middle Eastern shawarma bowls that I used to get all the time before going vegan. Homemade hummus, mediterranean spices and potatoes with a side of fresh veggies is sure to hit your appetite when you are in a pinch.

Look at all the colours!

CHICKPEAS

Coat 1 12oz can of chickpeas (drained and rinsed) in olive oil and your favourite mediterranean spices. I used a mix of oregano, sumac, thyme, paprika, and garlic. Toss in the air fry on 400 for roughly 5-7 minutes until they are lightly browned. I prefer them to be less crispy so they are not drying.

SWEET POTATOES

While the chickpeas are roasting, cut the sweet potatoes into wedge sizes and toss in similar coating to the chickpeas. Try and make sure they are all roughly the same size. When the chickpeas are done, toss in the air fryer and roast for 15 – 20 mins until soft.

HOMEMADE HUMMUS

The day before toss a cup of chickpeas in a medium sized pot and fill with enough water. Bring to a boil, add a pinch of salt and 1 tsp of baking soda. Baking soda is so important to making soft chickpeas!! Let boil for about 10 mins, and simmer for another 50. They should be soft but if not, continue cooking. Add to a food processor with 2 tbsp of tahini, 1/4 c of olive oil, 1/2 c of ice water, juice of half a lemon and 1 tbsp of garlic + salt. Refrigerate and serve.

SIDE SALAD

Dice cucumber, tomato, red peppers and green onions. Toss in bowl with olive oil, lemon, salt + pepper. Add other veggies like beets or peppers.

Other alternatives you could try making include a Mexican style bowl with black beans, corn salsa, guac and cashew creme on rice or quinoa. Another easy substitute is a lentil & walnut type minced meat that I often use for lasagna or tacos. The possibilities are really endless so have fun building your decadent bowls and really get to enjoy your lunch!

CHICKPEA SHAWARMA BOWL

Vegan/plant based alternative to classic shawarma bowl
Keyword chickpea, veganbowl

Equipment

  • Air fryer

Ingredients

Roasted Chickpeas

  • 1 12 oz can chickpeas, rinsed and drained
  • 2 tbsp olive oil
  • 1 tsp each, paprika, garlic, oregano, thyme, sumac

Sweet Potatoes

  • 1 medium sweet potato, cut in wedges
  • 1 tsp each, paprika, garlic, oregano, thyme, sumac
  • 2 tbsp olive oil

Side Salad

  • 1 cucumber, tomato, pepper, green onion, chopped
  • 2 tbsp olive oil
  • 1/2 lemon, juiced

Homemade Hummus

  • 1 c dried chickpeas
  • 1 tsp salt
  • 1 tsp baking soda
  • 1/4 c olive oil
  • 1/2 c ice water
  • 2 tbsp tahini
  • 1 tbsp garlic

Instructions

Homemade Hummus

  • The day before, bring to a boil a medium soup pot with dry chickpeas in salted water for 10 mins. Once boiled, add baking soda and turn heat to simmer for about 50 mins. Check its soft before draining.
  • Drain chickpeas and add remaining ingredients to a food processor. Refrigerate until ready for use.

Roasted Chickpeas & Sweet Potato

  • Toss chickpea ingredients together and air fry on 400 for 5-7 minutes until slightly brown
  • When chickpeas are finished sweet potato ingredients together and air fry on 400 to 15-20 mins until soft

Side Salad & Veggies

  • While air frying, cut up and toss salad ingredients together
  • Serve with all ingredients combined.

PLANT BASED VEGGIE AND SAUSAGE SPAGHETTI

Looking for another way to use plant based sausage, extra veggies in your fridge, or even eggplants? Especially with the latter, I get so overwhelmed with the size and wanting to use it up as quickly as possible. What I love about this recipe is it takes less than 30 minutes and it’s a great way to up your veggie intake in an inconspicuous way.

Plant Based Sausage and Veggie Spaghetti

Less than 30 minute easy, protein and veggie filled spaghetti
Course Main Course
Cuisine Italian, Mediterranean
Prep Time 10 minutes
Cook Time 20 minutes
Servings 4

Ingredients

  • 1 pack brown rice spaghetti, or any you prefer
  • 1 onion chopped
  • 4 plant based sausages (I used beyond meat)
  • 1/2 eggplant, diced
  • 1 green, yellow or red pepper chopped
  • 1 zucchini or yellow squash chopped
  • 1 jar favourite marinara sauce

Instructions

  • Heat 1 tbsp of olive oil or any cooking oil to a medium sauté pan. First cook plant based sausages according to package instructions. Remove from heat, chop into smaller bite sized pieces and set aside.
  • Add additional cooking oil to pan. Add onions, eggplants, zucchini and peppers. Let cook until soft. Feel free to add additional spices, but the marinara sauce will do just that.
  • In the meantime, cook pasta according to package instructions. Make sure to salt the water
  • While pasta is cooking, add marinara sauce and extra salt to pan with veggies. Add in the plant based sausage. Add some water in the jar (about a cup) and pour in the pan to thin out the sauce. Let simmer for a couple of minutes.
  • When the pasta is finished, drain and rinse. Add into pan with marinara sauce. Turn of heat and mix pasta in well. Serve while hot

CHICKPEA “CHICKEN” SALAD

Looking for a quick make ahead lunch option? Chickpea “chicken” salad is a staple in my house; I make a batch of this on Sunday, put it in an air-tight container and stick it in the fridge. It lasts about a week and is a perfect to-go lunch or lunchbox option.

  • 12 oz can of chickpeas
  • 1/4 cup vegan mayo
  • 3 large dill pickles, diced
  • 1 sprig of green onions, chopped
  • 2 tbsp stone ground mustard
  • 1 tbsp of fresh dill, chopped
  • juice of half a lemon
  • 1 tbsp of dill pickle juice
  • pinch of salt and pepper
  1. Mash chickpeas with a potato masher, leaving some chunks of chickpeas for added texture.
  2. Mix the remaining ingredients with the chickpeas with a fork. Make sure to taste – add more salt or dill pickle juice for tanginess. Best served on toasted bread or bagels!

SHAKSHUKA (PALEO, KETO, VEGETARIAN)

Making Shakshuka for the first time! The tomatoes in this dish make this a perfect comfort food, and on top of that it took really 20 minutes to make which is always a plus. Here is how I made it:

Ingredients:

  • 3-4 Eggs
  • 1 large onion
  • 2 small red bell peppers
  • 4 garlic cloves
  • 2 tsp paprika
  • 1/2 tsp of cajun seasoning
  • 1 can (500ml) of peeled tomatos
  • salt, pepper

Steps:

  1. Heat olive oil on medium heat
  2. Dice onions and bell peppers. Cook for 5 minutes
  3. Add chopped garlic and seasonings. Cook for 5 minutes.
  4. Add can of peeled tomatoes, breaking up larger chunks. Cook for 10 minutes and turn heat to simmer
  5. Create little openings in the mixture, and crack eggs. Cover and cook until eggs are finished.

PALEO PANCAKES (PALEO, GF, KETO)

Last night as I was contemplating eating something sweet before before, I decided to satiate my sweet tooth for the morning to which I had planned PANCAKES!! I’ll admit before my wellness journey I opted for the pre-made pancake mix as I could never get my recipe just right… but here I am today with something that worked so well for me!!

On a side note how could anyone not have fruit with pancakes? Maybe 6 year old me could scarf down a higher pancake to fruit ratio, but grown me is not okay with missing those added health benefits.

On another side note, opt in for organic, the purest of the pure maple syrup you can lay your hands on. I promise you’ll feel less guilty about drowning your cakes in them

Ingredients:

  • 1/3 cup of almond flour
  • 1/3 cup of coconut flour
  • 1/3 cup of arrowroot flour (or tapioca)
  • 2 eggs
  • 1 tsp of baking soda
  • Pinch of cinnamon or lemon zest (I used lemon in this recipe it was deeeelish)

Steps:

  1. Mix all ingredients together, cracking one egg at a time and waiting for it to mix before adding another. If too dry, add small amounts of water to desired texture.
  2. Heat crepe pan (really flat pan) with NO oil and on LOW*
  3. Place tbsp of mixture onto pan, spread out with spoon, and flip when air bubbles begin to form.

** I realized that having a super high temperature on your pan and cooking oil as you usually would with most dishes you make, make the pancakes crunchy and oily. Take your time with the pancakes and make sure you use a low temperature setting!

Tag me on Instagram if you happen to make this recipe! Love to see how they turn out! @girlmeetspaleo