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Super Easy and Creamy Vegan Mushroom Alfredo Pasta

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Take a delicious pasta favourite recipe and make it healthy. Tangy mushrooms in a creamy vegan sauce tossed with soft pasta. Digging into this bowl is like digging into a bowl of comfort. Such a creamy and rich sauce but still filled with nutrients and so much protein!

What’s special about this dish?

Healthy, creamy pasta. Usually a creamy pasta sauce is either made with lots of cheese and butter or with cream or all together. Not very nutritious but loaded with saturated fats. But is it possible to make such a sauce in a healthy way? Yes it is!

It is very common to make it with soaked cashews. I need to say that I really like this but tbh only soaked cashews tastes very intense. But they do make the sauce really creamy and nutrient dense. In order for this sauce to still be creamy but not too intense, we are using a mix of soaked cashew nuts, butter beans and nutritional yeast.

What’s nutritional yeast:

Nutritional yeast is a very popular cheese alternative for vegans or people who do not consume dairy. It is basically the same as yeast, it just is dehydrated and has a cheesy – like flavour. You can buy this in the form of little flakes. In German it is Hefeflocken.

Is this dish healthy?

It definitely is very nutrient – dense. Why? We have wholegrain pasta as a base. They provide lots of complex carbohydrates and fibre to give you energy and keep you full for longer.

Then we have the mushrooms, which are high in vitamins and fibre like any vegetable. And the sauce: it is made out of butter beans, great source of protein, fibre (lots of that!) and vitamins, cashew nuts, many unsaturated fats and protein, plant based milk to thin everything out. Besides we have nutritional yeast, which also is high in vitamins and antioxidants. That already is pretty much it, so you can see – a very balanced meal with carbs, protein, fibre and fats.

Can wholegrain pasta be tasty?

Oh, yes! Definitely! I totally agree that whole grain pasta can be very boring or not delicious. But there are various things you can do to change this. It starts with the pasta you are buying. I LOVE the one I am using, and have only been buying this ever since I tried this. This really is not sponsored but I am just truly amazed by their quality and taste. I always buy the organic one form Pastafani that is produced in Austria from Austrian ingredients. You can really taste the difference to conventional whole grain Pasta. If you want to try it, you can safe 10% with UNEPETITE10 !

How to make this dish:

Really really simple. First boil the pasta according to package instructions. In the meantime fry the mushrooms with the onions. In the meantime we blend everything for the sauce up. Once the pasta is done cooking, we preserve some pasta water, drain it and then mix it with the mushrooms, the sauce and the water. That’s as easy as it gets!

When, how, meal prep?

You can make this anytime because it literally takes 20 minutes to make max. So it is a great quick lunch or dinner, easy to make and super tasty. It also is very family friendly, since everyone loves pasta and if desired, you can add in some chicken for example. It does work for meal prep, just be sure to know that the sauce won’t be as creamy anymore.

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Super Easy and Creamy Vegan Mushroom Alfredo Pasta

A bowl of (healthy) comfort. A delicious, tangy, creamy bowl of pasta with a healthy mushroom sauce. Definitely not your regular pasta recipe but it's absolutely delicious!

Course dinner, lunch, Main Course
Prep Time 10 Minuten
Cook Time 10 Minuten
Total Time 20 Minuten
Servings 4 servings
Calories 658 kcal

What you will need

  • 500 g pasta
  • 500 g mushrooms
  • 1 white onion
  • 1 tbsp oil
  • 1 can white beans
  • 20 g cashews (soaked for a few hours if you do not have a high speed blender)
  • 200 ml plant based milk
  • 40 g nutritional yeast
  • 1/2 tbsp cornstarch
  • 1/2 tsp oregano
  • 1 tsp mustard
  • salt & pepper

How to

  1. Prepare the pasta according to package instructions.

  2. Preheat the oil. Finely chop the onion and slice the mushrooms. Fry them in the oil. To a blender add all of the remaining ingredients and blend until smooth. Before the pasta is done cooking preserve some pasta water.

  3. When the pasta is done cooking, drain it and add to the mushrooms with the sauce. If too thick add some of the pasta water.

  4. Serve with more nutritional yeast and enjoy!

I really enjoy this pasta and hope that you will enjoy it too!
Have lots of cozy nights and fun cooking,
Happy cooking,
Enjoy,
Katie // Une Petite Cuisinière

Easy Oriental Baked Pumpkin with Creamy White Bean Hummus

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It’s finally the season of our all-beloved veggie! Soups, stews, carving, roasting. No matter when and it which way, pumpkin always is a great idea! But the good same old soup can also get a little boring after a while. So let’s bring some new spices into your kitchen and try out having pumpkin in a different way! Soft roasted pumpkin on a bed of creamy white bean hummus, topped with pine nuts and a good drizzle of olive oil. Perfect fall lunch or dinner and great for meal prep! 

What is special about this dish? 

The combination of pumpkin with oriental flavors and the slightly different variation of hummus! Hummus usually is made out of chickpeas, tahin and olive oil. In this recipe, we are using white beans, also called butter beans instead of chickpeas. They make it equally as creamy and taste very similar. The major difference is that compared to chickpeas, white beans have a milder and slightly buttery taste. This goes in great harmony with the roasted pumpkin. This is flavored with an oriental spice mix and then baked. To finish off we are topping it with roasted pine nuts. This gives the final touch and is really delicious! 

Is this dish healthy?

Yes and yes! Let’s start with the white bean hummus. Beans have a great nutritional value. They are an incredibly good source of plant based protein and fibre. Plus, the addition of the olive oil and tahin not only make it super creamy but they also add a decent amount of healthy fats.

Pumpkin, as you can read in my November Top 5 as my food of the month, is also super nutritious. Lots of vitamins such as B1, B2, B6, C and E as well as other minerals. Plus it contains a lot of fibre, which is really beneficial for your digestion. 

Also the pine nuts are really nutritious, as all nuts! Protein, unsaturated fats and minerals. Brainfood at its finest! 

How to make this dish

This actually is super simple. To start, you need to combine the spices with some olive oil and brush the pumpkin with it. Then pop it in the oven for half an hour and that’s all you got to do for the pumpkin! 

Next up, making the hummus. For this you need a food processor or at least a blender! Into this you add the white beans, olive oil, tahin, salt, paprika and garlic powder. And VERY important: you need to add a little splash of vinegar! Sounds a bit unusual at first, but believe me, it makes the difference. The slight acidity makes the hummus so super addicting, I promise, soso good! And last, but not least we also need to add some of the liquid the beans were preserved in. This helps to make it super creamy! 

When and how to best have it

If you are wondering when to best have it, I can only tell you so much: it works at any time of the day! It is a great addition to your brunch, works great as a lunch or a comforting dinner! What is great about this is, that it works amazing for meal prep too! You just need to make the hummus first. This you can store in the fridge for up to a week. The hummus need to be baked and stored separately and can be reheated when you want to eat it! 

In terms of how to best have it, I recommend serving it either with some kind of bread such as pita bread or with some cooked grain as quinoa! If you are not super hungry, it also works great with a green salad on the side!

Perfect comforting and healthy dish for fall to make use of all of the pumpkins that are in season! Easy and delicious! 

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Oriental Spiced Baked Pumpkin with Creamy White Bean Hummus

Creamy, tangy white bean hummus topped with super flavorful, oriental spiced pumpkin and topped with crispy nuts. Fall comfort at its finest.

Course Appetizer, dinner, lunch, Main Course
Cuisine oriental
Prep Time 10 Minuten
Servings 4 servings
Calories 391 kcal

What you will need

For the pumpkin:

  • 1 hokkaido squash
  • 1/2 tsp chili flakes
  • 1/2 tsp salt
  • 1/2 tsp oregano
  • 1/2 tsp cumin
  • 1/2 tsp thyme
  • 2 tsp sesame seeds
  • 2 tbsp olive oil

For the rest:

  • 1 can white beans
  • 1 tbsp tahin (this is a paste made out of sesame seeds. If you do not have this, simply add more olive oil)
  • 2 tbsp olive oil
  • 1 tsp vinegar
  • 1/2 tsp salt
  • 1/4 tsp paprika powder
  • 2-3 tbsp of the liquid the white beans were canned in
  • 2-3 tbsp parsley
  • 2 tbsp pine nuts
  • some PIta bread to serve

How to

  1. Preheat the oven to 200°C. Slice the pumpkin into about 1-2cm thick slices. Lay them out on a baking tray. mix the spices with the olive oil and brush the pumpkin with the mixture. Bake in the oven for 20-30 minutes until soft.

  2. In a food processor combine the drained white beans, tahin, olive oil, salt, paprika, vinegar and the preserved liquid in which the beans have been stored. Blend until creamy. If not creamy enough add more of the liquid or more olive oil.

    Add the pine nuts to a pan and heat them up. Fry them until golden brown, then immediately take them off the heat.

  3. Divide the white bean hummus onto plates. Top with the pumpkin when done. Sprinkle with the pine nuts and parsley. Enjoy!

I hope you will enjoy this recipe!
Happy cooking,
Katie // Une Petite Cuisinière 

Double Blueberry Breakfast Parfaits with Easy 10-minute stove-top Granola

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In the mornings it has to be quick. But still delicious, nourishing and filling. A lot of criteria to fit. A challenge, but not impossible. Double Blueberry Breakfast Parfaits with 10-minute Stove Top Granola is one of the best things you could have in the morning. Prepare the night before, enjoy in the morning. Literally, just take it out of the fridge, and there you go!

What’s special about this recipe?

The combination of the textures and flavours from the jelly-like chia pudding, the softened blueberries, the creamy yoghurt and the crispy granola. Not only the different textures work in great harmony together but also the flavours are amazing in combination.

Also we are not using your regular granola from the oven but a really simple one, that is made on the stove top. Ready in 10 minutes, super crispy, super delicious.

What are parfaits and what’s in it?

Parfaits are a dessert/ snack or breakfast that is usually served in a glass or a jar. Depending on the meal you have it for it usually is yoghurt or a dessert cream paired with fruits and layered up in a jar. The different layers make it more fun to eat and combines the flavours perfectly.

In our breakfast parfait we are having 3 different layers. The first one is a blueberry chia pudding. A creamy combination of blueberries, chia seeds and plant based milk. The second layer are blueberries. I believe frozen blueberries that have been thawed work best, because they add a bunch of flavour with their juice that is all over the jar now. Our third layer is just a delicious layer of plant based yoghurt (oat is my favourite) and our fourth and top layer is the crispy pan-fried granola!

Are they healthy?

Yes, yes and yes! Loaded with nutrients! So, let’s take it one at a time. The chia pudding is a great way to already have a super nutritious breakfast! Chia Seeds are loaded with fibre, protein and Omega-3 fats. Plus a bunch of minerals! The fibre really supports your digestive system and will keep you full for longer.

The blueberries, too, are loaded with fibre and vitamins, as any fruit is. The plant based yoghurt usually has a healthy amount of carbs and most also have probiotics in them too. And the granola, adds a great mix of carbs from the oats, fats from the almonds and some delicious sweetness (and even some nutrients) from the honey. All in all a very balanced breakfast with a combination of all food groups.

When and how to have it & meal prep friendly?

It is best to prepare everything the night before. So you make the chia pudding and layer the parfaits and make the granola ahead of time. Keep the jars in the fridge overnight and store the granola extra in an air-tight container outside of the fridge. In the morning just grab the jars, top with the granola and enjoy! You could also have this as a delicious snack or dessert. And as said, it works great for meal prep!

I hope that will add a fun twist to your breakfast and that you will have them over and over again (just as I do)! A delicious way to make your mornings a bit more nutritious!

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Double Blueberry Breakfast Parfaits with 10minute stove top granola

Easy, nutritious, delicious. We all need a delicous & quick healthy breakfast that'll fill us up and keeps us full! This is the most delicious solution!

Course Breakfast, brunch, Dessert, Snack
Prep Time 15 Minuten
Chilling time: 4 Stunden
Total Time 4 Stunden 15 Minuten
Servings 3 servings
Calories 298 kcal

What you will need

For the Chia Layer

  • 30 g chia seeds
  • 150 ml (plant based) milk
  • 100 g frozen blueberries
  • 1 tbsp honey

For the other layers:

  • 300 g (plant based) yoghurt
  • 200 g frozen blueberries
  • some fresh blueberries for garnish

For the super quick granola:

  • 1 tbsp vegan butter or oil
  • 1 tbsp honey
  • 3 tbsp rolled oats
  • 2 tbsp walnuts chopped up roughly
  • 1 tbsp coconut flakes
  • 1/4 tsp cinnamon
  • a sprinkle of sea salt

How to

  1. Mix all of the ingredients for the chia pudding and let sit in the fridge for 4 hours to overnight.

  2. Layer the jars with the chia pudding, on top the thawed frozen blueberries and on top the yoghurt.

  3. For the granola melt the vegan butter and honey in a pan until it is hot and starts to bubble. Add the chopped nuts, oats, coconut flakes, cinnamon and coconut shreds and keep on medium high heat for about 5 minutes, stirring constantly. When golden brown, take off the heat and add it to a bowl. Let it cool (the cooling will make it crispy). Once cooled add on top of the parfaits along with some blueberries! Serve and enjoy!

Happy Cooking,
Enjoy,
Katie // Une Petite Cuisinière

Incredibly easy Strawberry and Pesto Couscous with Crumbled Feta

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I can’t stress this enough but summer REALLY is all about those quick and easy meals. And about all of the fresh fruits. So we are taking those super juicy and sweet large summer strawberries and packing them into the easiest „salad“ with couscous, pesto, feta and lemon and making it into a (no joke!!!!) 10 minute (healthy!) dish. We do not need anything more!

What is special about this dish?

Well, I guess everything! I mean, we all know those „basic“ combos, watermelon and feta, strawberry and spinach, feta and pesto, and so on, But really, a watermelon and feta salad or a strawberry and spinach one is nice but it really is not filling. maybe for 10 minutes ok, but that’s not what we want.

What is special is that there are so many different products used and combined into one dish! So many different flavours and textures mixed up in a bowl. It is the sweetness of the strawberries (which you really have to try because they are in season right now!!), the softness of the couscous, the crunch of the spinach, the nice tanginess from the feta and the saltiness from the pesto.

The pesto – a dream

I have already explained in a blog post whether pesto is healthy or not (you can read about it in the post for the and for the Ultra Green Pesto Salad with Burrata ). To summarise, you can say yes(-ish) if in moderation. But really, pesto is not just pesto. When you go to the supermarket there are many many different pestos. So just a few words about it.

Pesto is traditionally from Italy and made out of basil, olive oil, pine nuts, salt, garlic and parmesan cheese. And really, these are the only ingredients that should be in pesto. But if you go to the supermarket you are very likely to find one that is not high in quality since most of them are. A little tip here: look out for dark ones and check the ingredient label. the darker they are the higher the quality because the more basil is in there, and the less water!

I know, I know, it is not so easy to find a good pesto at the supermarket. That is the reason I have decided to try and order one online and let me tell you, BEST DECISION EVER. It literally tastes just like in Italy or homemade one!!! The perfect saltiness, a REAL basil flavour and not just watery paste with flavour enhancer.

I got it at PastaFani and it really is a game changer. Made out of 100% Austrian Ingredients and 100% organic ingredients. I am being serious, that exists AND it is tasty! Really, the best pesto I have ever bought somewhere. And it is so convenient. It comes straight to your door (delivered) and you can (and definitely will want to) add it on pretty much anything! Trofie with Pine Nuts and Potatoes, like in Italy, in Salad dressings, scrambled eggs, sandwiches, anything.

You can find the pesto here. If you want good pesto, get this one. It is insane!

Is this dish healthy?

Alright, enough said about pesto (if there is such thing as saying enough about pesto) but is this dish actually healthy or is it just super tasty? believe it or not, it is healthy too! You get in your vitamins, from your strawberries and spinach, a good amount of plant based protein, carbohydrates and fibre and healthy fats from the pesto. It is a pretty well balanced, healthy and delicious dish!

Although, I need to say that couscous is not quite as healthy as Quinoa is since it contains way less fibre but you can look out for wholegrain couscous to make it even healthier!

Substitutes:

Couscous – Quinoa, Millet
Strawberries – Raspberries
Feta Cheese – leave it out, sub for Mozzarella or Cottage Cheese
Spinach – lambs lettuce, arugula, kale
Pesto – do not substitute this (since this really makes the dish)

I genuinely love this recipe on hot summer days since it comes together really quick! It also works amazing for meal prep so you can take it on a picnic or to a friends house for barbecue or take it to work/ school for a delicious and healthy lunch!

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Incredibly easy Strawberry and Pesto Couscous with Crumbled Feta

Summer in a bowl. Takes you 10 minutes to make, combines juicy strawberries with tangy pesto, fresh feta and soft couscous. Tastes like a treat but is healthy. You´ll want it all summer long!

Course Appetizer, bowl, Main Course, Salad, Side Dish
Prep Time 10 Minuten
Total Time 10 Minuten
Servings 4 people
Calories 450 kcal

What you will need

  • 240 g couscous
  • 400 g strawberries
  • 100 g spinach fresh one
  • 100 g feta cheese
  • 120-160 g basil pesto
  • some fresh basil leaves
  • salt & pepper
  • 1/2 lemon juiced

How to

  1. Prepare the couscous according to package instructions and generously salt it. (Usually you just have to pour boiling water on top but this varies from brand to brand).

  2. Remove the greens from the strawberries and quarter or half them. Roughly chop up the spinach and basil.

  3. For the dressing combine the pesto with the juice of the lemon and 1-2 tbsp of water.

  4. Once the couscous is done let it cool off a bit and then combine everything in a bowl. Divide onto plates and crumble the feta on top! Serve and enjoy!

I hope you really enjoy this recipe as much as I do!
Happy cooking,
Enjoy,
Katie // Une Petite Cuisinière