Makes 2 servings
1 large zucchini
1 small white onion
2 garlic cloves
1 Tablespoon olive oil
1 (14½ oz) can diced tomatoes
1 Tablespoon organic vegan bouillon powder (not cubes)
2 teaspoons honey (omit this for a vegan dish)
2 teaspoons dried thyme
10 cherry tomatoes
8 oz mushrooms (cremini mushrooms work well)
½ Tablespoon olive oil
2–3 garlic cloves
salt and pepper
¾ cup pumpkin seeds
1½ cups nutritional yeast flakes
1 teaspoon garlic powder (optional)
1 teaspoon sea salt flakes
The world’s most skin-friendly pasta dish, topped with pumpkin “parmesan” that will make your hair stand on end. Nutritional yeast flakes have the most unsexy name in the food pantry, but they have a unique umami cheese flavor and the B-vitamin content is fantastic for hair and nails. Vegans often lack B12, so nutritional yeast should be a constant companion. Mix the flakes with zinc-rich pumpkin seeds for a raw “parmesan” that is totally addictive. Store what’s left over in a tightly sealed glass jar in a cool, dark place.
1. Combine the pumpkin “parmesan” ingredients in a food processor until they are evenly distributed. Scrape the mixture from the edges as necessary, but don’t process it too long. You want a crumb-like texture, not butter.
2. For the garlic-fried mushrooms, slice the mushrooms into quarters. Heat the olive oil in a skillet. Add the mushrooms and crushed garlic. Sauté until golden, then season with salt and pepper. Set aside.
3. For the sauce, finely chop the onion and garlic. Heat the olive oil in a deep saucepan. Sauté the onion over medium heat until translucent, about 5 minutes. Add the garlic and cook, stirring, for a few minutes. Pour in the diced tomatoes and bouillon powder and cook until the sauce begins to bubble. Reduce the heat, cover, and let simmer for at least 20 minutes—the longer the better.
4. Meanwhile, using a spiralizer, turn the zucchini into spaghetti or shave into long, thin ribbons with a potato peeler.
5. Season the tomato sauce with the honey, thyme, and salt and pepper. Halve the cherry tomatoes and stir into the sauce. Add the zucchini “spaghetti” and stir everything until well combined. Finally, add the mushrooms. Serve sprinkled with the pumpkin “parmesan.”
Carbohydrates: 44 g
Protein: 24 g
Fiber: 10 g