Kid Friendly Vegan and Gluten Free Pasta with Mixed Beans, Sugar Snap Peas and Garlic

Dairy Free, Egg Free, Gluten Free, Kid Friendly, Lighter Fare, Quick and Easy, Six Ingredients or Less, Soy Free, Vegan, Vegetarian Add comments

Apr 272012

Vegan and Gluten Free Pasta

A while back I wrote in a post that I wasn’t going to buy and cook meat for my family any more. I will admit, sticking to my guns was tough at first - particularly because my daughter is allergic to soy and nuts. I’m still working to overcome all the reservations of my family – but what has made the transition a lot easier is that my daughter absolutely loves Nutritional Yeast (a.k.a. “cheese”). I know I’ve said this before, but don’t deterred by the name. It’s such a wonderful product!

I’ll only steal one bite Momma.

Vegan and Gluten Free Pasta

Nutritional Yeast has 8 grams of protein, 4 grams fiber, tons of B vitamins and only 70 calories per serving it is the perfect quick and healthy alternative to meat and delicious substitution for macaroni and cheese.

Can’t I eat YET?

Vegan and Gluten Free Pasta

My three year old daughter will eat just about any vegetable as long as it has Nutritional Yeast on it, so my go-to, super quick and no-thinking meal for when I’ve got lots of fresh veggies is this sort of pasta dish. It is simple, takes only 15 minutes and dirties only one dish and one strainer. I chop up whatever veggies I have on hand, throw them in with the cooking pasta to blanch, and top with Nutritional Yeast.

All three of us went back in for seconds.

Kid Friendly Vegan and Gluten Free Pasta

Kid Friendly Vegan and Gluten Free Pasta with Mixed Beans, Sugar Snap Peas and Garlic

Serves 6 (about 1 1/4 cup) servings

Vegan, Gluten Free, Dairy Free, Egg Free, Soy Free

Printable Recipe

Ingredients

3 cups gluten free brown rice pasta, I use Tinkyada (or any pasta will do)
3 cups fresh beans and/or peas; I used wax beans, green beans and sugar snap peas from KYV Farm
3 cloves garlic
1 bunch broccoli rabe, sliced into ribbons; I used KYV Farm
½ cup nutritional yeast, I use Red Star
Salt, pepper and garlic powder – to taste

Directions

1. Bring a large pot of water to a boil. Reduce heat and add rice pasta; set timer to package directions. During the last five minutes of cook time add the beans, garlic and broccoli rabe. Pour about ¾ of the mixture out at the end of the cook time, reserving some of the liquid. Rinse the strained veggies and pasta under cold water to stop the cooking process and return to pot to warm through. Stir in ½ cup nutritional yeast; season with salt, pepper and garlic powder to taste.

Nutrition Facts
6 Servings
Amount Per Serving

Calories 202.0
Total Fat 1.3 g
Saturated Fat 0.3 g
Polyunsaturated Fat 0.3 g
Monounsaturated Fat 0.0 g
Cholesterol 0.0 mg
Sodium 276.4 mg
Potassium 445.2 mg
Total Carbohydrate 32.8 g
Dietary Fiber 7.8 g
Sugars 1.3 g
Protein 12.7 g

Vitamin A 68.3 %
Vitamin B-12 88.7 %
Vitamin B-6 320.0 %
Vitamin C 66.7 %
Vitamin D 0.0 %
Vitamin E 0.0 %
Calcium 16.9 %
Copper 7.3 %
Folate 46.2 %
Iron 18.1 %
Magnesium 7.2 %
Manganese 12.6 %
Niacin 196.1 %
Pantothenic Acid 6.7 %
Phosphorus 13.8 %
Riboflavin 381.2 %
Selenium 21.3 %
Thiamin 437.2 %
Zinc 14.0 %
*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

Kid Friendly Vegan and Gluten Free Pasta with Mixed Beans, Sugar Snap Peas and Garlic

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