Some nights you need something quick. My go-to vegan easy weeknight dinner has been these Quick Cooked Beans and my 15 Minute cheesy pasta. If you haven’t seen the new Canada Food Guide already, Canada’s guide now recommends your plate to be about half veggies, 1/4 proteins and 1/4 whole grains. When I was watching the news coverage on the new guide, there were some concerns about whether the new guide is realistic or attainable. I put this plate together to show what a plant based meal can look like when following Canada’s Food Guide. It is definitely attainable and it can be made super easy! This whole meal can come together in 30 minutes and requires minimal ingredients. It’s also very budget friendly! The serving of beans is half of a can of white kidney beans that I purchased for $0.88. The protein source for this plate only cost $0.44. Meat is more expensive than plant based protein sources so you can save money on a vegan diet and get more food for less money.
The 15 Minute Cheesy Pasta is a super quick way to satisfy your cheese craving. I love beans but I don’t want to spend a lot of time cooking them. The cooked canned beans is what I go for. I think there are so many things you can do with beans. I love baked beans, but let’s be real, you don’t have time to make those on a weeknight. These Quick Cooked Beans give you a similar taste for very little time!
If you make this meal idea or meal prep it, I’d love to know what you think and if you like it so let me know in the comments below or you can find my instagram @nicolemgallant 🙂
For the beans, add the beans, tomato paste, maple syrup, Worcestershire Sauce and molasses to a small pot. Let the beans cook over a medium-low heat for about 10 minutes, stirring occasionally.
Cook pasta to package instructions.
While the pasta is cooking, in a small pot, add the plant milk, nutritional yeast, arrowroot powder or cornstarch, salt and onion powder and whisk to combine until they are no lumps. Heat over medium-low heat and whisk frequently. Watch it continuously, don't walk away from the pot. It will look like it's doing nothing and then it thickens all of a sudden. Once it's thickening, whisk to prevent sticking to the pot and only let it cook another 30 seconds to a minute. Transfer to another dish or pot right away to prevent sticking to the pot.
Combine the cooked pasta with the sauce.
Roast or steam vegetables of your choice. I like to steam my broccoli and roast Brussel Sprouts at 425°F for 20 minutes. I cut them in half and mix them with about 2 tbsp water or vegetable broth and salt and pepper to taste.
You can keep this recipe nut-free by using a nut-free plant milk.
You can keep this recipe gluten-free by using gluten-free pasta.