Vegan Mac and Cheese
- 2 Tablespoons olive oil
- ½ of a small onion, chopped
- 2 garlic cloves, chopped
- 12 ounces dried macaroni (around 3 cups)
- 1 russet potato, peeled & diced
- 1 medium red pepper, roasted & chopped (or 1 med carrot, peeled & diced)
- ½ cup full-fat coconut or nut milk
- 1 cup vegetable broth
- ¼ cup sunflower seeds or cashews, soaked
- 2 Tablespoons nutritional yeast flakes (use more for a cheesier taste)
- 3 to 4 drops of lemon essential oil (or 1 TBSP lemon juice)
- ½ teaspoon pink Himalayan or sea salt
- ½ teaspoon black pepper
- Paprika for garnish
- Cook the macaroni al dente according to package directions. Drain and set aside (keep warm).
- In a skillet, heat oil over medium heat. Add garlic, onion, potatoes, and red pepper/carrots and saute for a few minutes, until fragrant.
- Add in coconut milk and vegetable broth, stir, and bring to a simmer. Reduce heat, cover, and let cook until veggies are soft and fork easily goes through when inserted (about 10-15 minutes).
- Carefully pour skillet contents into a blender container and add remaining ingredients. Blend until smooth.
- Pour blended sauce over cooked pasta and gently mix together. Garnish with paprika and enjoy!
- Alternate serving idea: Use this cheesy-tasting sauce with cooked potatoes, steamed veggies, and different types of pasta.
Serves 6. Per Serving (based on using red pepper, coconut milk & sunflower seeds):
Calories: 355.4 |
Total Fat: 11.7 g |
Total Carbohydrate: 52.1 g |
Dietary Fiber: 3.7 g |
Protein: 10.7 g
To make this recipe gluten-free, replace the traditional macaroni noodles for those made with gluten-free flour such as corn, rice, or chickpea flour.
Carrots were originally medicine, not food. They’ve been used in potions and remedies for the stomach, bladder, jaundice, the easing of menstruation, and cancer.
Coconut milk is made from the flesh of mature coconuts and is naturally sweet and creamy. It contains lauric acid, which has antimicrobial and anticancer properties and can help boost immune function.
Garlic is a member of the allium family and is clinically shown to support the immune system. Don’t love the smell of garlic on your hands after chopping? Try rinsing them under cold water while rubbing a stainless steel object (e.g. the sink or a spoon).
Lemon is high in vitamin C and contains potent antioxidants that support a healthy immune system and respiratory function. Need lemon flavor for a recipe but don’t have a lemon on hand? Try using 1-2 drops of pure organic lemon essential oil for every teaspoon of lemon juice called for.
Nutritional yeast is a cheesy-tasting powder that is a popular ingredient in vegan recipes. It’s also one of the best non-animal sources of folic acid and vitamin B12.
Olive oil is high in nutrients including vitamins D, E, K, and A as well as omega-3 fatty acids. For the highest quality, look for organic extra virgin olive oil in dark glass bottles or tins that have an expiry date.
Onions are nutrient-dense, meaning they’re low in calories but high in vitamins and minerals such as vitamins C, B, and potassium. The flavanoids are concentrated in the outer layers, so try to remove as few layers as possible when peeling.
Paprika is the 4th most popular spice in the world! It’s made from dried and ground peppers and the taste can range from sweet to very hot.
Red peppers provide beta-carotene and lutein, which are essential for eye health and to prevent night blindness.
Russet potatoes (aka Russet Burbank) are the most common variety of potato grown in the U.S. and are named after American horticulturist Luther Burbank.
Sunflower seeds are a great source of protein, fiber, vitamins, and essential minerals. They are a good source of phytosterols, which support immune function.