3 bean pasta bolognaise

One of the tips I always give when someone wants to cut down on meat or try to start eating more vegetarian… or just wants to eat more fruits and vegetables is to try to do 50/50 beans/meat (or plantbased meat) in dishes where possible. For example, lasagne, stews, tacos or bolognaise it works great to omit some of the meat or plantbased meat and instead use beans or lentils.

Personally, I am trying to use less plantbased meats and use more beans and lentils… not just for the sake of saving money but also to not be so dependant on fake meats. I love the texture and taste of them and can gladly eat them twice a day… but just like with meat…. I think it’s best to keep it at a minimal and focus on “wholefoods” when possible. Even if my stance is that it is better to eat plantbased meats than real meat for the sake of the animals. Even if some meat isn’t unhealthy.

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But enough about that….

Bolognaise is the perfect dish to switch 50% of the meat/plantbased meat for beans or lentils. It will provide you with fibre, protein, complex carbs as well as had less impact on the climate… so just positives of making this switch.

You could just use your basic bolognaise recipe and switch beans for meat*, but I thought I would share a simple recipe down below if you don’t have a standard bolognaise recipe you usually use.

Recipe:

250g Pasta of choice – I used penne pasta as that was what I had at home

Sauce:

350ml pasta sauce (or used crushed tomatos and you season the sauce yourself with garlic, onion, black pepper, some rosemary or thyme)

1 shallot onion, diced

2 cloves garlic, mined

2 tbsp tomato paste

Optional, 1 carrot grated

Optional, 1 celery stalk, chopped

Salt, pepper, rosemary (fresh or frozen)

c.a 100ml vegetable stock

c.a 1 package of mixed beans, i used kidney beans, black beans and chickpeas (but white beans would work as well or a premade mixed beans package)

150g vegan mince

100g sweet corn

Serve with some vegan parmesan

How to:

Boil the pasta or spaghetti according to instructions.

In a large frying pan or pot, fry the garlic, onion and minced meat in some oil. After about 5 minutes, add the sauce ingredients (tomato sauce or crushed tomatoes, tomato paste, carrot, celery and vegetable stock). Allow to boil/simmer for 10 minutes. Add the beans and sweet corn along with rosemary, salt, pepper and other seasoning of choice. Allow to cook for another 5 minutes.

Serve along with the pasta/spaghetti, adding some vegan parmesan or nutritional yeast on top for extra cheeseyness!

You can make bolognaise in many different ways, from just a basic tomato sauce, salt, pepper and minced meat to a red lentil bolognaise (recipe HERE) and some like to go fancy adding red wine or white cooking wine to their sauce along with some extra fancy spices. Whichever type of sauce you prefer… opt to use some beans instead of meat for health, taste, texture, the environment and the animals!! 😊

Creamy kale and tofu pasta | Mealprep Monday

Last week i had a fridge filled with kale and not quite sure how to use it all before it went bad.

At the same time i was craving a creamy pasta dish… and that was when two ideas merged into one! Creamy kale pasta. Quick to make, very nutritious and of course warm and works great for mealprep.

Nutrition benefits of kale:

So what are the nutrition benefits of eating kale? Well, kale is rich in Vitamin A and Vitamin K which is important for blood coagulation. It even contains a little omega 3, just like brussel sprouts which are in the same group of vegetables.

It is of course rich in fiber as well which can help with satiety and also important for your gut bacteria 🙂

If you compare kale with spinach, kale has alot less oxalates (anti nutrients – which can decrease the absorption of certain vitamins and minerals), making it alot more nutritious. However, some people can get digestive issues with kale compared to spinach due tot he fiber amount… so not everyone can handle kale. But boiling it, steaming it or cooking it can help with the fiber and digestion 🙂

Some other ideas of what to do with kale:
Kale chips

Kale pie

Kale and apple salad

Kale pizza

Add kale to smoothies!

Just some ideas… but now onto the actual recipe!

Recipe:

Ingredients

2-3 portions pasta (choose the kind you like)

200-300g fresh kale (frozen works as well)

200g tofu (or vegan chicken)

2-3 garlic cloves

1 red onion

1tbsp vegetable fond

150-200ml oat cream (or soya cooking cream)

Hazelnuts or walnuts

Olive oil

Salt and blackpepper

Optional, some nutritional yeast

How to:

Begin by boiling the pasta according to instructions. Cook the amount you want, the sauce is enough for about 2-3 portions, or 4 smaller portions.

While the pasting is boiling, start making the kale sauce.

Dice the onion and garlic and add to a frying pan with the oil. Dice the tofu and add to the pan (or if you are using vegan chicken pieces). Fry until golden brown.

Add the kale and add another tablespoon of oil. Allow the kale to heat and begin to shrink.

Pour in the oatcream along with the vegetable fond. Add a pinch of salt and pepper and allow the sauce to simmer for 5-10 minutes.

Once the pasta is done, drain from water.

Once the sauce is done mix together with the pasta. Add some nutritional yeast if you have at home, as well as some crushed walnuts or hazelnuts.

Eat warm, or store in lunchboxes for upcoming meals.

This is definitely a meal you should write up on your “to make” list! I can’t wait until i am home again and can reheat my lunch boxes consisting of this meal prep!

If you try this recipe, don’t forget to let me know down below or on my Instagram: itsahealthylifestyle

Red lentil and carrot soup with naan bread

Cheap vegan eats…. that is going to be my new hashtag and theme of eating.

Or maybe…. quick student eats.

There are so many food blogs out there, so many recipe creators and so many amazing vegan youtubers sharing amazing meals.

And where do i fit in among all these creators….? Well, i fall in the category of “student”, “nutritious food”, “cheap food”, “20 minute cooking”.

I want my food to be quick and easy to make. I want it to be relativly cheap… even if i also know that my food buget is higher than other students out there, because i run a food blog and isntagram, and treat myself to vegan soya products and vegan cheese/creme fraiche etc

I also want my food to be nutritious. Even if not all my food has to be 100% nutritious, i want it to be based on wholefoods and lots of vegetables.

This is my niche and focus among all the other food creators. And i also think that is why many follow me and recreate my recipes… because they are simple. And that is what i will stick to…. even if i will also try making more fancy meals time to time, because i do also enjoy that!

I also want to show how easy it can be to eat plantbased and to also eat healthy. Because you can eat plantbased and just noodles and ketchup, that is vegan and cheap… but maybe not so nutritious. Many think eating plantbased is complicated or takes alot of time, but it doesn’t have to. You can veganize pretty much any meal.

Of course, seasoning is key. Learn how to season – and i am still learning. I am the type of person who relies alot on garlic and onion as well as salt and pepper to season my food. But also pepper, ginger, lime, soya, brown sugar, parsley, basil…. and even cacao and red wine can be used to season certain foods!

Also, don’t be scared to buy premade seasoning mixes if you don’t feel like seasoning or mixing together spices yourself.

Adaptions to this recipe:
You can use sweet potato instead of regular potato

You can skip the chickpeas

You can skip the crushed tomatoes, or use coconut milk instead, or just use water

Recipe:

This recipe makes about 5-6 portions. Time: 30 minutes

450ml red lentils

4 carrots, peeled and diced

5 potatoes

750ml water

1 can of chickpeas (240g)

2-3 cloves garlic

1 red onion

optional, 1 vegetabl stock

Chili powder, paprika powder

Salt and pepper

400ml crushed tomatoes (optional) you can choose to just use vegetable stock or use coconut cream instead

Top with some cilantro or parsley

How to:

In a pot, add diced carrots and potatoes. Add a little salt and bring to a boil. Allow to boil for about 10 minutes so that the carrots have softened before adding the red lentils. Add 1 vegetable stock to the water.

While the carrots and potatoes are boiling you can chop and dice the red onion and garlic and fry in a little oil to bring out more flavour. However you can skip this and just add these directly to the stew along with the red lentils.

When you have added the red lentils, allow to simmer/boil for about 10-15 minutes until the red lentils are soft. Add the garlic and red onion, as well as your spices of choice. Example, chilli, paprika powder, salt and black pepper.

Pour away a little of the water if it is too much, and if you are using the crushed tomatoes add them now.

Add the chickpieas (save the aquafaba for another recipe).

With a handmixer, mix until desired consistency. Whether you want it super smooth or still want a little texture from the carrots and lentils.

The best cheap meal which tastes just as good cold as it does warm!

Recipe for the naan bread:

Original recipe from Lovingitvegan.

The naan bread is very simple to make, all you need to do is mix together the ingredients, allow to yeast and rise for 30 minutes and then you form into naan bread and fry in some oil for about 3-4 minutes on each side. The result is fluffy, warm bread.

My adaption to her recipe is to add some garlic, sea salt and parsley to the mix so that the bread tastes even more. Also, you can make some garlic butter and spread a little on each side of the naan bread before frying so that it tastes extra of garlic!

If you are craving bread and have these ingredients at home, as well as can wait about 60 minutes… then give this bread a go. Also works great to freeze, hahaha.

If you try either of these recipes or get inspired by the meals i eat, don’t forget to tag me and let me know!!

One pot taco pasta | Simple vegan dinner

One pot meals are the best quick, go to meals when you don’t have a lot of time… or don’t want to stand and do the dishes after you have cooked. You could of course limit the dishes even more by eating straight from the pot, hahah…. Or divide the dish into mealboxes and eat straight from the mealbox…. Because let’s be honest who really needs to eat from a bowl or plate if you live alone anyway.

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One pot pasta basically means you add everything into one pot so you don’t have to both fry, bake and cook….  Though with this recipe you can of course fry the vegan soy mince beforehand if you are using vegan mince. But I just let mine defrost a little and then added straight to the pot… but that’s because I don’t mind the texture as it “is”. But you can skip the vegan soy mince if you aren’t a fan of fake meat.

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You could always crumble in some tofu or tempeh otherwise….  Or just add some more blackbeans!

Like I mentioned in my Instagram caption (HERE), you could also turn this into a baked taco pasta by placing everything into a baking dish, coating in some breadcrumbs and more cheese and then baking in the oven for about 20 minutes.

This recipe works great to be frozen and then reheated…. I used Violife cheese and it was still very creamy even after being reheated. So this makes for a great mealprep!!

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 RECIPE:

Ingredients:
Pasta of choice
Blackbeans
Sweetcorn
Vegan soymince
Tomatoes
Taco spice
Vegan cheese (&add vegan creme fracihe if the cheese doesn’t melt so good).
Optional: taco sauce/tomato sauce

How to:
Boil pasta. Once done drain.

Add the beans, corn, tomato; taco spice mix.

Add grated cheese (&vegan creme fraiche). Mix. Allow the cheese to melt slightly.

Serve warm and enjoy.

You can also turn this into baked taco pasta by putting everything into a baking dish. Coating with some breadcrumbs and more cheese. Also adding more sauce. Then bake for about 20-30 minutes.

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lrm_export_91016864590281_20190706_204857720.jpegI know this isn’t so much of a recipe… but hopefully you enjoy it and get inspired anyway 🙂

See some of my other pasta recipes, HERE

Spaghetti with lentil bolognaise | Vegan recipe | GF

Buying fake meat isn’t always an option for everyone. Whether it is because it is too expensive, maybe you don’t want to eat fake meat, or  maybe you are allergic to soy.

If i am honest, i haven’t eaten spaghetti bolognaise in years, infact i can’t even remember the last time i did eat it. Typically i would use vegan mince meat as it is easy to just throw together.

However, i decided to try something different and make a bolognaise out of red lentils and beans. (Also, i did have a little bit of vegan mince left over which i did add to the bolognaise, but you can skip this if – like mentioned above – you don’t want to/can’t eat fake meat alternatives.)

I didn’t measure anything for this recipe, i just threw everything together, so i thought i would just write out my recipe and what i did if you are interested in trying! This recipe really doesn’t require any exact measurements anyway.

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Also, you can switch red lentils to beluga lentils or green lentils if you want more texture as red lentils can often get mushy. Or you could do a combo of 50/50.

Also because of all the lentils and beans this also makes the meal rich in protein, and the pasta and beans also make a complete protein source! It is of course very rich in fiber which can be hard for some to digest, but if you can stomach the fiber it is a delicious meal!

Also, this works great as a large – and cheap – meal prep 🙂 And add all the veggies you like!

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Recipe: 

Ingredients:
Spaghetti of choice – 2-3 portions

Red lentils or beluga lentils, c.a 2 dl

1 vegetable stock & water

1/2 pack black beans

Sweet corn – as much as you like

Cocktail tomatoes

1 can crushed tomatoes

1 small red onion

2 cloves garlic

Broccoli – or other vegetables of choice

Oil & salt and pepper

Optional – vegan mince meat

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How to:

Begin by cooking the spaghetti – takes c.a 12-15 minutes.

In a pot add the red lentils. Add enough water to cover the lentils & a little more. Add the  vegetable stock and allow to cook up. Stir every now and then. Note, don’t allow to get mushy!

In a frying pan, fry the onion and garlic along with the cocktail tomatoes. If you are using vegan fake mince, add to the frying pan.

Once the red lentils has begun to cook up add the black beans, sweet corn and broccoli. Add the onion and garlic mix, as well as the crushed tomatoes – as much as you like. Don’t forget to season with your favourite spices!

Allow to simmer a few minutes – but not letting the lentils get too mushy.

Once done, top your spaghetti with the lentil bolognaise!

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