Recipes for Week 2 - Pasta Recipes, Recipes for Pasta

Vegan Pasta Recipes

This page contains the open source vegan pasta recipes that can be used in any situation. To see calculations and reasoning behind the nutritional aspects of these menus, please see our Sustainable Food Nutrition Calculations page. To see the reasoning behind how One Community has designed these for implementation during construction of sustainable teacher/demonstration communities, villages, and cities, please see our complete Food Self-sufficiency Transition Plan page.

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WHAT IS THE VEGAN PASTA RECIPE MENU

The One Community food infrastructure is designed to meet the needs of vegans, vegetarians, and omnivores. To meet these diverse nutritional needs and desires, food items were chosen that are a common ground between these three main groups. The items include fruits, vegetables, grains, legumes, and starchy vegetables. The recipes will always feature at least one of these staple items to fulfill the caloric needs of that meal. On this page, pasta will be the staple food for the recipes listed.

This page is specifically all about vegan pasta recipes. If you are looking for omnivore pasta recipes, then you can check out the omnivore pasta recipes page.

WHY OPEN SOURCE A VEGAN PASTA MENU

Once we’ve finished this tutorial and open sourced all the updates, modifications/clarifications, and learnings from our experience building the 3-dome cluster as part of our crowdfunding campaign, we’ll further evolve it through building the complete Earthbag Village (Pod 1) and Duplicable City Center®, and then even more through building the other 6 villages. Our goal in doing all this is:

  • To provide menus and meals that can be of benefit to any group
  • To demonstrate and share the healthiest and most delicious choices we’ve come up with so far
  • To make the food production aspect of DIY sustainable building easier and more affordable for others

This pasta-based menu is part of our plan to make it easier for others to implement a healthy, sustainable, and delicious food program into their projects. We’ve chosen to specifically open source pasta menus and recipes because they’re affordable, high in calories and healthy carbohydrates, filling, easily digestible, easy to cook, and easy to integrate into a wide variety of dishes from around the world. Pastas have been a staple food for many of the worlds largest cultures for hundreds, if not thousands of years. Examples of vegan dishes that contain pasta are spaghetti,  fettuccine alfredo, Vietnamese pho, Pad Thai, chow mein, vegan mac n’ cheeze, soups & stews, noodle bakes, cold salads, etc. Pastas are a very versatile food and can be used in a variety of ways.

WAYS TO CONTRIBUTE TO EVOLVING THIS SUSTAINABILITY COMPONENT WITH US

SUGGESTIONS     ●     CONSULTING     ●     MEMBERSHIP     ●     OTHER OPTIONS

KEY CONSULTANTS TO THE FOOD SELF-SUFFICIENCY TRANSITION PLAN

Benjamin Sessions: Strategic Sales and Real Estate Development Entrepreneur and Food Connoisseur
Dr. Matt Marturano: Naturopathic Doctor & Holistic Recruiter, developing a  holistic model for comprehensive digestive health
Sandra SellaniBusiness Author, Speaker, Consultant, and Vegan Chef

RECIPE PAGE OVERVIEW

To make replication as easy as possible, we’ve provided the following sections related to vegan pasta-based menu creation, shopping, and recipes:

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VIDEOS COMING AS WE IMPLEMENT THIS AS PART OF OUR CROWDFUNDING CAMPAIGN. THEY WILL INCLUDE: PREPARING EACH RECIPE, SHOPPING TIPS, TEMPORARY KITCHEN SETUP, AND MORE

SEE OUR HOW TO HELP AND/OR CROWDFUNDING CAMPAIGN PAGE TO HELP CREATE ALL THE TUTORIAL VIDEOS FASTER

ONE-WEEK VEGAN PASTA-BASED MENU

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VEGAN PASTA-BASED 1-WEEK SHOPPING MENU

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1-WEEK MENU COST ANALYSIS

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VEGAN PASTA RECIPES

To address the dietary desires of omnivores, each of these vegan recipes have been chosen and designed as recipes that can easily be made with the addition of animal fats/proteins.

NOTE: In these meal plans, exact measurements may not be followed and are offered as suggestions. Particulars will be decided by the chef and the community size. Duplication of meals will also be important to offer economies of scale when buying weekly meals as well as making food production easier.

Beans & Greens Pasta Salad with White Balsamic Vinaigrette, Pasta Salad Recipes, Greens Recipes, One Community

Beans & Greens Pasta Salad
with White Balsamic Vinaigrette

Recipe courtesy of: 40-Year-Old Vegan


Total Time: 23 min
Prep: 15 min
Cook: 8 min
Yield: 4 Entree Salads
Level: Easy

Ingredients

  • One 15 oz. can of navy beans
  • ½ cup elbow macaroni, cooked and drained
  • 2 cups baby spinach, loosely packed
  • 1 c. baby heirloom tomatoes or grape tomatoes, quartered
  • 1 green onion sliced in thin diagonal cuts
  • 1 celery stalk sliced in thin diagonal cuts
  • 5 large fresh basil leaves cut in ribbons
  • Additional basil leaves for garnish
  • White Balsamic Vinaigrette Dressing
  • 2 T. olive oil
  • 2 t. white balsamic vinegar
  • ½ garlic clove
  • Salt and fresh black pepper to taste

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Directions

  1. Combine all ingredients in large bowl.
  2. Toss with vinaigrette.
  3. Garnish with additional basil.

Serve.

Spaghetti Pie

Spaghetti Pie

Recipe courtesy of: 40-Year-Old Vegan & Adam Richman


Total Time: 60 min
Prep: 50 min
Cook: 10 min
Yield: 6 servings
Level: Medium

Ingredients

  • 12 ounces spaghetti, cooked, ½ cup cooking water reserved
  • 1 small red onion, chopped finely
  • 1 pound Beyond Beef, Beef Crumbles
  • 1 cup tomato paste + 1 T agave nectar thoroughly mixed, then divided
  • 3 T. Flax meal (freshly ground if possible)
  • ¾ cup vegan parmesan cheese (recommended brand Go Veg)
  • 1 slice Ciao Cheese (Creamy Original) cut in small dice or shreds
  • 2 tablespoons vegetable broth or water
  • 1 t. olive oil to grease pie pan
  • Salt to taste
  • 1 cup fresh basil leaves

Directions

  1. Preheat oven to 350° F.
  2. Thoroughly mix 3 T. flax meal with 9 T. water and put in fridge for 15 minutes. If possible, grind the flax meal by putting whole flax seeds in a high speed blender.
  3. In a large skillet, sauté the red onion in the vegetable broth until soft. If it becomes too dry add a few more tablespoons of broth or pasta water.
  4. Add beefy crumble mixture and ¾ cup of the tomato/agave mixture.
  5. Add half the pasta water and stir well. Consistency will be thick and chunky.
  6. In a large bowl, mix together the cooked spaghetti, flax mixture, and parmesan cheese and the remaining tomato paste mixture.
  7. Grease a 9 or 10-inch pie pan with 1 t. olive oil. Spread half the beef crumble mixture over the bottom of the pan. Add the spaghetti mixture and press it down to level it. Top with the remaining meat mixture, then scatter the Ciao cheese on top.
  8. Bake the pie in the oven for 30 minutes. Let sit 10 minutes. Cut into six wedges.
  9. Serve with a green salad.
Pasta Salad

Pasta Salad

Recipe courtesy of: PCRM


Total Time: 30 min
Prep: 15 min
Cook: 15 min
Yield: Eight 1-cup servings
Level: Easy

Ingredients

  • 2 cups dry bow tie (farfalle) pasta (other small pasta can be used as well)
  • 6 sun-dried tomatoes
  • 1/2 cup boiling water
  • 1/2 cup finely chopped green onions
  • 1/2 red bell pepper, seeded and diced
  • 1 15-ounce can of artichoke hearts, drained and quartered
  • 1/4 cup finely chopped fresh parsley
  • 1/4 cup chopped fresh basil
  • 1 15-ounce can dark kidney beans, drained
  • 1 cup fat-free Italian salad dressing

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Directions

  1. Cook pasta according to package directions. Rinse with cold water, drain, and place in a large bowl.
  2. Soften tomatoes by soaking them in 1/2 cup boiling water for 10 to 15 minutes. Drain and chop. Add to pasta along with remaining ingredients.
  3. Toss to mix. Serve.
Pasta Fagioli

Pasta Fagioli (Pasta & Beans)

Recipe courtesy of: 40-Year-Old Vegan


Total Time: 30 min
Prep: 10 min
Cook: 20 min
Yield: 4 servings
Level: Easy

Ingredients

  • 16 oz. canned white or lima beans, drained and rinsed
  • 1 T. olive oil
  • 1 c. chopped onion
  • 1 c. chopped carrot (about one large carrot)
  • ½ c. diced celery
  • 2 cloves garlic, minced
  • 6 c. vegetable broth
  • 1-28 oz. can of diced tomatoes
  • ½ c. elbow macaroni or other small pasta
  • 2 sprigs rosemary
  • 2 bay leaves
  • Vegan Parmesan (recommended brand Go Veggie!)

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Directions

  1. Heat 1 T. olive oil in soup pot on medium heat. Add onion, celery, and carrot and saute until softened, about five minutes.
  2. Reduce heat to low and add garlic, saute an additional 2 minutes.
  3. Add vegetable broth, rosemary sprig, bay leaves, and bring to boil.
  4. When broth is boiling add pasta. Cook until pasta is al dente (firm to the bite). Add beans and stir until heated through. Remove and discard rosemary and bay leaves.
  5. Serve immediately, topped with parmesan.
Tabbouleh Style Pasta Salad

Tabbouleh-Style Pasta Salad

Recipe courtesy of: 40-Year-Old Vegan


Total Time: 20 min
Prep: 20 min
Cook: n/a min
Yield: 4 Servings
Level: Easy

Ingredients

  • 1 pound box of orecchiette (resembles a small ear) pasta or small pasta shells
  • 1 c. fresh flat-leaf parsley minced (from 3 bunches)
  • 1/2 cup finely chopped fresh mint
  • 1.5 cups grape tomatoes, cut in half
  • 2 Persian cucumbers diced (any cucumber will do)
  • 3 scallions, sliced thinly on bias

Dressing

  • 1 T. olive oil
  • Juice of 2 large lemons (1/2 cup)
  • 3 garlic cloves
  • 3 t. salt
  • 1 t. fresh cracked black pepper

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Directions

  1. Cook pasta according to package directions. Do not overcook. Pasta should be firm to the bite. While pasta is cooking, make dressing.

Dressing

  1. In blender, combine lemon juice, garlic cloves, salt, and pepper on medium high speed until thoroughly blended. While still blending, drizzle in olive oil. Continue to mix until dressing is fully blended.
  2. Drain pasta. Toss with dressing and remaining ingredients and toss thoroughly. Serve at room temperature or chilled. This can be made the night before.

One Community Recipes, Pasta Shells with Broccoli

Pasta Shells with Broccoli

Recipe courtesy of: 40-Year-Old Vegan


Total Time: 45 min
Prep: 20 min
Cook: 25 min
Yield: 4 servings
Level: Easy

Ingredients

  • 2 large heads of broccoli
  • 1 lb. large pasta shells
  • 2 large cloves of garlic, minced
  • 4 T. olive oil
  • Salt & pepper to taste
  • Vegan parmesan cheese (optional)

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Directions

  1. Bring 4-6 quarts of water to boil. Add salt to taste and boil pasta shells until firm to the bite.
  2. Remove thick stems from broccoli and discard or save for stock. Cut florets into bite-sized pieces. Rinse thoroughly and pat dry.
  3. In a large bowl, drizzle olive oil on broccoli with ¼ tsp. salt. When fully coated, saute in large pot over medium heat for approximately 2 minutes until broccoli is bright green and crisp.
  4. Drain the pasta, reserving one cup of pasta water.
  5. Lower the heat on the broccoli to low. Add pasta water, garlic, and pasta shells and continue to stir for 2-3 minutes until fully incorporated. Add salt and pepper to taste.
  6. Ladle mixture into four bowls.
  7. Sprinkle with vegan parmesan cheese (optional).

One Community Recipe, Farmer’s Market Salad (Lunch)

Farmer’s Market Salad

Recipe courtesy of: 40-Year-Old Vegan


Total Time: 20 min
Prep: 20 min
Cook: 20 min (cooking pasta while assembling salad)
Yield: 6 servings
Level: Easy

Ingredients

  • 12 cups mixed greens
  • 3 cups cooked bowtie pasta
  • ¾ cup sliced avocado
  • 1.5 cups sliced strawberries, blueberries or a combination of both
  • 1.5 cups sliced purple cabbage
  • 1.5 cups sugar snap peas
  • 1 c. balsamic vinegar
  • 3 cups garbanzo beans (from can, thoroughly rinsed and drained); or cook 2.25 cups of the dried version
  • 1.5 cups watercress

Directions

  1. Mix all ingredients except avocado in large bowl and toss.
  2. Arrange on six plates, with avocado on top.
  3. Drizzle each plate with balsamic vinegar.
Pasta Marinara

Pasta Marinara

Recipe courtesy of: 40-Year-Old Vegan


Total Time: 30 min
Prep: 10 min
Cook: 20 min
Yield: Serves 4
Level: Easy

Ingredients

  • 1 T. olive oil
  • ¾ c. chopped onion
  • 3 cloves garlic, minced
  • 1 28-ounce can diced tomatoes
  • 2 bay leaves
  • 2 t. dried basil
  • 1 t. salt
  • 5-10 grinds of fresh black pepper
  • 1-2 pinches red pepper flakes
  • 1 t. agave nectar or maple syrup (optional)
  • ½ c. fresh basil, cut into ribbons
  • 16 oz. dried pasta – any style – check the label to make sure it does not contain dairy

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Directions

  1. Heat the olive oil on medium heat. Add onion and cook until translucent, about five minutes. Lower heat and add garlic, being sure not to burn the garlic as it will cause bitterness. Add tomatoes and bay leaf and increase temperature again until simmering. Keep simmering for 20 minutes. Sauce will reduce a bit. If you find the tomato to be too bitter for your taste, add a shredded carrot to add sweetness and reduce the bitterness. You can also add a touch of agave nectar if you like a sweeter sauce.
  2. The sauce will be thick and chunky. You can leave it this way, or if you prefer a smoother sauce, use an immersion blender or regular blender to pulse the sauce until it is the desired thickness.
  3. Cook pasta according to package directions – add some salt to the water once it is boiling. Drain pasta (do not rinse with water – you want the starchiness of the pasta to help the sauce “stick” to it). Top with pasta sauce and mix. Add fresh basil ribbons on top and serve immediately.

One Community Recipe, Kale and White Bean Soup

Kale & White Bean Soup

Recipe courtesy of: 40-Year-Old Vegan


Total Time: 40 min
Prep: 10 min
Cook: 30 min
Yield: 6 servings
Level: Medium

Ingredients

  • 2 carrots, peeled & diced
  • 1 stalk celery sliced in 1/8 inch pieces
  • 1 garlic clove, minced
  • 1 large shallot, minced
  • 1 T. olive oil
  • 1 28 ounce can of crushed tomatoes
  • 2 cans of water (use the empty tomato can)
  • 3 cups kale, stems removed, cut into bite-sized pieces
  • 1 yam peeled and cut into 1/4 inch cubes
  • 1 bay leaf
  • 1/2 c. elbow macaroni (made from corn, gluten free)
  • 1 can Navy beans rinsed thoroughly; or cook 3/4 cup of the dried version
  • 1 t. salt
  • 1/2 t. pumpkin pie spice
  • 3-5 grinds of fresh black peppercorns
  • 6 T. pumpkin seeds
  • lemon for garnish (optional)

Directions

  1. Heat olive oil in large soup pot on low. Saute carrots, celery, garlic and shallot until soft about 3-4 minutes.
  2. Add canned tomatoes, water and bay leaf. Bring to a boil.
  3. Add kale and yam. Reduce heat to medium, keeping a slow boil. Cook for an additional ten minutes, until yam is tender.
  4. Add pasta and cook for an additional ten minutes until pasta is tender.
  5. Add beans, salt, pepper and pumpkin pie spice. Heat 1-2 minutes until fully incorporated and beans are heated through.
  6. Discard bay leaf and serve. Top each bowl with 1 T. pumpkin seeds and a half-slice of lemon.

RESOURCES

Here are all the One Community links to all the other recipe and menu pages:

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On the following pages, you can find more information about our open source food program:

SUMMARY

In summary, pasta is a secondary part of One Community’s open source food program. Because pasta is very tedious to make ourselves, it will be purchased in bulk, especially in the first year on the property. During this time, having pasta enables us to create easy to make, sustainable, nutritious, and delicious recipes that everyone will love.

FREQUENTLY ANSWERED QUESTIONS

Q: Is One Community going to be a vegetarian community?

The One Community team consists of vegans, vegetarians, and omnivores. In accordance with our philosophy for The Highest Good of All we are maintaining a non-idealogical approach to food choices. That said, also in accordance with this philosophy, we will only support and consume food items that are ethically and sustainably raised, managed, and produced. The consensus process will be used to decide the evolution of the One Community food plan.

Q: I'm vegetarian/vegan, would I have to participate in any part of the process or raising animals for food and/or eating/cooking them?

No, you would not have to participate in any aspect of One Community's food diversity that didn't agree with your personal beliefs and preferences.

Q: I'm an omnivore or vegan, what if I don't want to eat a vegan or omnivore diet?

The complete food self-sufficiency transition plan is designed to meet the needs of all dietary preferences through:

  1. Recipes that can be made vegan or omnivore:
    1. Vegan recipes were chosen that could easily have animal-based proteins added for omnivores
    2. Omnivore recipes were chosen that could easily be made with 100% vegan ingredients
  2. Alternating weeks of omnivore and vegan focused menus: The weeks are alternating so that we could design complete 1-week menus for each dietary preference to provide complete menus for both philosophies AND so that groups containing mixed preferences would have an equal way of focusing on each dietary preference for a week while still providing for the other preference as per #1 above. They alternate to address any concerns that recipes aren't as good when a vegan recipe is made omnivore just by adding animal protein, or an omnivore recipe is made vegan just by replacing all animal-based ingredients.

In this way all dietary preferences can be provided, any sacrifices are shared in alternating weeks, and groups completely preferring vegan or omnivore options have clear menus they can follow for both choices.

Q: How do you intend to produce spices, mill grain for flour, cooking oil, etc. etc.

To us, "100% food sustainability" means we will demonstrate and open source share a model that doesn't need external food sources. Having achieved this, what we produce internally versus choosing to buy will be decided through the consensus process.

Q: What is One Community's stance on pesticides, herbicides, and fungicides?

If it is not safe to eat, we will not be spraying it on our food. Here's a video we feel is helpful in understanding why:

Q: What if I want something that isn't on the community menu?

The community menu will be agreed upon through the consensus process. If a person wanted something not included on that menu, then they would be welcome to purchase and provide it for themselves.

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