Do you love pasta but you're on a special diet? This Vegan Pasta Primavera is just the thing–nutritious eggplant noodles topped with a savory dairy-free alfredo sauce that you're sure to love.
I began creating healthy recipes based on my own tolerances to food. In 2004, my health began going downhill. I began experiencing depression, acne, menstruation difficulties, and severe food allergies. At my lowest point, I was house-bound, eating a NO fat diet of oats, beans, rice, white chicken meat, apples, and cucumbers.
If I deviated from this, I was plagued by debilitating eczema, as well as the above issues. After being diagnosed with extremely high mercury levels and Lyme disease, I began chelation, IVs, and diet changes. It took years, but I've finally regained some control over my health. I have to maintain a very healthy diet in order to live, but what encourages me to adhere to it is how much better I feel in doing so!
I write this in hopes that those who read it will better understand where I'm coming from, and why I eat, cook, and bake the way I do! Now, on to the recipe!
Oh, how I love pasta! The tender flour-filled, carb-loaded strings and tubes and curly-cues of joy…
I don't know about you, but I'm quite psychologically influenced when it comes to food. I crave things like cookie dough, cake batter, and pizza, and I get super motivated to make “healthified” versions of such things. This is why I created recipes like Zucchini Pizza and Oatmeal Cookie Waffles.
Pasta is no different…
… spaghetti squash, zucchini, carrots….I've used all these in an attempt to have grain-free noodles. And now eggplant….
Freshly julienned eggplant noodles
Eggplant noodles after “sweating”
I've sliced wide eggplant ‘noodles' for lasagna, but this was my first attempt at making them spaghetti-like. The tool you see in the photo above is called a julienne peeler, and it is awesome for creating noodles from vegetables….(and it's a lot cheaper than a spiralizer :-)).
The Tool You Need for this Pasta Primavera
This is the spiralizer that I have. It is surprisingly sturdy and very affordable. (It would make a great gift for the whole foodie who has everything :-).)
While most pasta primavera dishes are typically paired with an oil and vinegar dressing, I thought this would be nice with a ‘cream' type sauce.
I paired the eggplant noodles with whole grain pasta in order to entice my little girl (she loves pasta), but I ate the eggplant noodles plain, and it was scrumptious! The sauce really makes it, and all of the vegetables taste delicious together!
Recipe & Special Diet Notes
- For a vegan parmesan, I like to process 1/4 cup of brazil nuts, 1/4 cup of nutritional yeast, and 1/4 tsp salt until it resembles parmesan in appearance.
- For THM, omit the arrowroot and you can use more of the low-carb veggies instead of the peas and carrots to keep it completely S.
- For low carb, substitute green beans or snow peas (or some other veggie) for the peas
- For AIP- Use Zoodles and green beans or snow peas instead of the green peas (green beans are reintro AIP)
- Here is a great homemade version of almond milk. Substitute coconut milk for AIP (see Homemade Coconut Milk).
- See this recipe for homemade herbes de provence and find another surprising use for it.
VEGAN PRIMAVERA WITH EGGPLANT 'NOODLES'
- 2 eggplants (medium sized - see alternatives for AIP)
- 1 tsp salt
- 2 Tbsp coconut oil (or grass-fed butter)
- 1 Tbsp garlic (minced)
- 1/2 cup red onion (chopped)
- 1/2 red pepper (or yellow; medium sized) (omit for AIP)
- 1 1/2 cups crimini mushrooms (sliced)
- 2 carrots (medium; ribboned with a vegetable peeler)
- 1 large tomato (chopped)
- 1/2 cup frozen green peas (rinsed and drained)
- 1/2 cup kale (chopped, loosely packed)
- 1/2-3/4 cup water (more water if you like a thinner sauce)
- 1 bay leaf
- 1/2 cup almond milk
- 1 Tbsp arrowroot
- 1/2 tsp salt
- 1/4 tsp red pepper flakes (omit for AIP)
- 1 tsp Herbes de Provence (or italian seasoning blend)
- fresh parsley (to taste; or fresh basil; optional)
- parmesan (or vegan cheese blend - see Recipe Notes; omit for AIP)
- Julienne the eggplant creating the spaghetti noodles. (Process the eggplant until you start to see seeds.)
- Toss the vegetable noodles with the salt (use your hands), place them in a sieve, and place the sieve in an empty bowl.
- Allow the vegetable noodles to sit and 'sweat' for at least 20 minutes.
- Place the noodles into a cotton dishtowel and squeeze the excess moisture from them. They will look something like second photo of eggplant noodles above.
- Saute noodles in a bowl of coconut oil for about 5 minutes to eliminate the raw taste. Set aside until the sauce is complete.
- Heat the oil or butter in a deep skillet.
- Add in the onion and bell pepper. Saute for a few minutes, and add the garlic and mushrooms.
- Cook until most of the water from the mushrooms evaporates--about 5 minutes.
- Add the tomato, red pepper flakes, salt, and herb blend, and let it cook for a minute or two.
- Add the water and bay leaf and bring the pan to a simmer for another 1-2 minutes. Meanwhile, whisk the milk and the arrowroot in a separate cup.
- Add the milk mixture, peas, and kale into the hot skillet and combine.
- Once the sauce has thickened, remove from the heat and stir in the optional parsley and/or basil.
- Pour over your eggplant, zucchini, or whole grain noodles.
- Top with parmesan or vegan cheese blend and enjoy!
This is a tasty way to get more vegetables into your day, which I know helps me since I tend to leave all my vegetable-eating until dinner time. 🙂
I hope you all enjoyed this post!
For other great dinner ideas, check out
Have you tried vegetable pasta before?
(This recipe was created by Lauren of Oatmeal with a Fork)