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Oil-Free Marinara Sauce with Collard Greens & Chickpeas

Who doesn’t love pasta?!

There are so many different ways you can go here.

In terms of a quick weeknight dinner, this is something that is going to be very difficult to surpass!

Instead of adding spinach to your favorite pasta sauce, why not try collard greens?

Compared to spinach, it has a little more texture and is sturdier, so you will need a little more time to cook it down, but it is well worth the extra couple of minutes.

Plus when you add flavors like lemon juice, it can really stand out and pop!

Hope you give this a try!

Oil-Free Marinara Sauce with Collard Greens & Chickpeas

Serves 2-3

Cook and Prep Time: 30-40 minutes

You Need:

  • 1 large can Chickpeas, rinsed and drained
  • 1 bunch Collard Greens, stems removed, chopped
  • 2 Zucchini, cut in half, peeled into wide, flat strips
  • 1 large can Tomato Puree
  • 3-4 Shallots, halved, thinly chopped OR 1 White Onion, diced
  • 4 cloves Garlic, sliced
  • Vegetable Stock or Water, for sautéing
  • Salt, to taste
  • Black Pepper, to taste
  • Garlic Powder, to taste
  • 1 Lemon, juiced
  • Chopped Parsley, for garnish
  • Nutritional Yeast, for garnish
  • 16 oz. Brown Rice Pasta

DIRECTIONS

  1. Rinse and chop produce accordingly.
  2. Cook pasta according to package instructions
  3. Set a large pan or skillet to medium heat.  Once warm, add garlic and shallots, cooking until softened, 4-5 minutes, adding vegetable stock as needed. 
  4. Add the collard greens.  Cook for 1-2 minutes, or until wilted. 
  5. Add the chickpeas, and cook until warmed through, 1-2 minutes.
  6. Add the tomato puree.  Bring to a boil, then reduce the heat to a simmer.  Cook for about5 minutes, until desired thickness is reached.  Season with salt and pepper to taste.
  7. Add zucchini noodles to sauce, and stir to combine.  Cook for another 2-3 minutes.
  8. Divide evenly among serving plates.  Garnish with parsley and nutritional yeast. Enjoy!
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Fall Lentil Ground “Beef”

There are some things that seem too difficult to find a replacement for when you’re transitioning a more WFPB lifestyle.

One common one is ground beef, and this one is one of my favorite takes on it!

This is all about building layers of flavor! The combination of earthy ingredients really comes through.

The lentils, mushrooms, and walnuts provide texture, while ingredients like tamari and smoked paprika bring a flavor that is so rich and satisfying, you’ll go back to it again and again!

Fall Lentil Ground “Beef”

Cook and Prep Time: 35 minutes

Serves: 3-4

You Need

  • 1 ½ cup Lentils, cooked and drained
  • 16 oz. Cremini Mushrooms, chopped finely (or added to a food processor)
  • 1 Yellow Onion, diced
  • 3-4 cloves Garlic, minced
  • ¼ cup Walnuts, chopped
  • 1 tbsp. Smoked Paprika
  • 1 tbsp. Tomato Paste
  • 1 tbsp. Ground Cumin
  • 1 tbsp. Onion Powder
  • 1 tbsp. Garlic Powder
  • ¾ cup Dry Red Wine
  • 2 tbsp. Tamari
  • 2 tsp. Balsamic Vinegar
  • 1 tbsp. Tahini
  • Salt, to taste
  • Black Pepper, to taste
  • Olive Oil or Vegetable Stock, for sautéing

DIRECTIONS

  1. Rinse and chop the produce accordingly.
  2. Set a large pan to medium heat.  Once hot, add ½ tbsp. olive oil.  Then, add onion and garlic, and cook until softened and translucent, 4-5 minutes. 
  3. Add half of the wine, and cook until it has reduced, 3-4 minutes.
  4. Add mushrooms and tomato paste.  Cook until mushrooms have released liquid, 6-7 minutes. 
  5. Then, add lentils, walnuts, the rest of the wine, tamari, and spices.  Toss to combine, and cook until flavors have combined, an additional 3-4 minutes.
  6. Add balsamic vinegar and tahini, and stir to combine.  Then, season to taste!
  7. Serve with your favorite taco toppings and garnishes.  Enjoy!
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Oil-Free Three Herb Cashew Pesto | Easy Vegan Pesto | Quick Healthy Pesto Recipe

I LOVE pesto!

I think pesto is my favorite sauce on planet, for a few reasons.

First and foremost is that you can put it on pretty much anything, and it will taste better.

Second, the recipe is super versatile. Traditional pestos are made using basil only. I have no issue with this, but sometimes basil is hard to find (if you don’t grow it yourself) or could be expensive when out of season.

Adding parsley, mint, or cilantro adds a different twist on a classic recipe!

You can take that a step further and replace the cheese portion. With the right ingredients, you can easily make up for that flavor.

Finally, I started using cashews instead of extra virgin olive oil every time I make it, and I was pleasantly surprised! You still get all the creaminess without having to use all that oil.

But don’t take my word for it! Give this a shot yourself!

Vegan Cashew Pesto

Cook and Prep time: 5 minutes

You Need:

  • 3 cups Basil (and/or other fresh herbs), stems removed and roughly chopped
  • 1 cup Cashews
  • 1-2 tbsp. Water + more as needed
  • ½ Lemon, juiced
  • 3 cloves Garlic
  • Salt, to taste
  • Black Pepper, to taste
  • 1 tbsp. Red Pepper Flakes (Optional)

DIRECTIONS

  1. Place the cashews in a blender.  Pulse until a fine meal has formed.
  2. Add the water, a little at a time, and continue to process until the cashews form a thick cream.
  3. Rinse produce.  Roughly chop the garlic.
  4. To the blender, add the basil, garlic cloves, lemon juice, salt, black pepper, red pepper flakes.  Blend until smooth and set aside until ready to use. Enjoy!
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Oil-Free Tomato Sauce | WFPBNO Spicy Tomato Sauce | Oil-Free Vegan Marinara Sauce

If you’re to looking to incorporate more whole foods into what you eat, you are probably well-aware that part of this process is removing as many processed foods as possible.

This was a foreign concept to me not that long ago. I always thought you HAD to saute, bake, and roast with oil.

Having flexibility in the kitchen is key. For me, the ability to cook without oil was actually kind of a revelation.

It opened doors I didn’t know existed and allowed me to get more creative.

Hope you enjoy!

Oil-Free Tomato Sauce | WFPBNO Spicy Tomato Sauce

Serves 2-3

Cook and Prep Time: 30-40 minutes

You Need:

  • 1 large can Pinto Beans, rinsed and drained
  • 2 Zucchini, cut in half, peeled into wide, flat strips
  • 1 large can Tomato Puree
  • 3-4 Shallots, halved, thinly chopped OR 1 White Onion, diced
  • ¾ cup Dry White Wine
  • 4 cloves Garlic, sliced
  • 1 tbsp. Tomato Paste
  • Vegetable Stock or Water, for sautéing
  • Salt, to taste
  • Black Pepper, to taste
  • 1 tbsp. Smoked Paprika
  • 1 tsp. Dried Thyme
  • 1 tbsp. Garlic Powder
  • 1 tbsp. Onion Powder
  • 1 tbsp. Red Pepper Flakes
  • Chopped Parsley, for garnish
  • Nutritional Yeast, for garnish

DIRECTIONS

  1. Rinse and chop produce accordingly.  Mix together smoked paprika, thyme, garlic powder, onion powder, and chili flakes.
  2. Set a large pan or skillet to medium heat.  Once warm, add garlic and shallots, cooking until softened, 4-5 minutes, adding vegetable stock as needed. 
  3. Add the spice mixture, and stir to combine.  Cook for 1 more minute, or until fragrant. 
  4. Add the tomato puree.  Bring to a boil, then reduce the heat to a simmer.  Cook for about 10 minutes, until desired thickness is reached.  Then, add the beans, and cook until warmed through, 2-3 minutes.  Season with salt and pepper to taste.
  5. Add zucchini noodles to sauce, and stir to combine.  Cook for another 2-3 minutes.
  6. Divide evenly among serving plates.  Garnish with parsley and nutritional yeast. Enjoy!
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No Oil Sweet Potato & Spinach Stew

No oil AND packed with flavor?

I know what you’re thinking.

Probably as skeptical as I look in this picture! But yes you can make dishes without oil still packed to the brim with nutrition.

As a home cook, this was one of the hardest things for me to wrap my head around.

But in my opinion, the more flexible you can be, the better cook you become. So keep it fresh with this no-oil sweet potato stew!

No Oil Sweet Potato & Spinach Stew

Cook and Prep Time: 35 minutes

Serves: 3-4

You Need

  • 1 ½ lb. Sweet Potatoes, chopped finely
  • 1 large can Cannellini Beans
  • 1 bunch Scallions, chopped
  • 1 Yellow Onion, diced
  • 3-4 cloves Garlic, minced
  • 6-8 oz. Cremini Mushrooms, chopped
  • 8 oz. Spinach, chopped
  • 2 cups of Vegetable Stock, for steaming
  • 2 tbsp. Tamari
  • 1 tbsp. Curry Powder
  • 2 cans Diced Tomatoes, with juices
  • Vegetable Stock, for sautéing
  • Salt, to taste
  • Black Pepper, to taste
  • Lime, for garnish
  • Chopped Cilantro, to garnish

DIRECTIONS

  1. Rinse and chop the produce accordingly. 
  2. Set a large pan or skillet to medium-high heat.  Once hot, add the scallions, white onion, and garlic.  Cook for 3-4 minutes, until onion has softened, adding vegetable stock as needed.
  3. Add the mushrooms, and sauté for 2-3 minutes, until softened.
  4. Then, add the sweet and the vegetable stock. Cover, and let steam for about 10 minutes, until softened.
  5. Once softened, add beans and toss to combine, 2-3 minutes.  Add spinach and cook until wilted, about 1-2 minutes more.  Add tamari and curry powder, and toss to combine.  Season with salt and pepper to taste.
  6. Serve with alone or with brown rice.  Garnish fresh herbs and a lime wedge.  Enjoy!