Vegan Macaroni and "Cheese"

When I first transitioned to a vegan diet, I did not appreciate the "cheesy" sauces that substituted in macaroni and cheese. But after my tastebuds adjusted, I began to enjoy them for what they are; not just a replacement for cheese but really yummy in their own right. I have come to like the flavor of nutritional yeast and love its healthy benefits, like all the amino acids it provides.

If you are in a similar place of not enjoying this new and different flavor, I suggest trying different brands of nutritional yeast to find one that you like, and trying it on popcorn. Nutritional yeast and popcorn are fantastic together. Then experiment with different recipes to find a cheese sauce that you like. Some use tofu, some water or broth, and others use alternative milks. This is the sauce that I like, and have grown to crave on top of a bowl of warm pasta.

Vegan Macaroni and "Cheese"

Ingredients:

8 oz whole wheat pasta

2 tbsp olive oil
1/4 cup all purpose flour

1/8 tsp tumeric
1/2 tsp garlic powder
pinch of thyme
pinch of black pepper
1/4 tsp ground mustard
1/2 tsp salt

2 cups plain soy milk

2 tsp soy sauce
1/2 cup nutritional yeast

1 tbsp red wine vinegar
1 tsp parsley

Directions:

Boil pasta in heavily salted water until al dente. Then drain and reserve the noodles.

Start the "cheese" sauce by heating the olive oil in a non-stick frying pan over medium-low heat. Add the flour and stir to make a paste. Once the flour and oil are completely combined, add the seasonings (turmeric, garlic powder, thyme, pepper, mustard and salt). Stir this to get it all incorporated. Then add the soy milk very slowly while stirring constantly. You want to pour a small stream while stirring to avoid clumps. Once the soy milk is added, let it come to a slow boil. Add the soy sauce, nutritional yeast and stir to let it blend together. Let the sauce continue to boil over low, while stirring occasionally. When the sauce has thickened up a bit, remove it from the heat and stir in the vinegar. Pour the sauce over the noodles, taste and adjust the seasonings, then serve with some parsley sprinkled over the top.

You may need to add a little water to re-heat if you have leftovers to keep the creamy consistency.

For 6 servings. Nutritional information from caloriecount.about.com

Nutrition Facts

Serving Size 151 g

Amount Per Serving

Calories 293 Calories from Fat 71

% Daily Value*

Total Fat 7.9g 12%

Saturated Fat 1.0g 5%

Trans Fat 0.0g

Cholesterol 0mg 0%

Sodium 350mg 15%

Potassium 579mg 17%

Total Carbohydrates 43.5g 14%

Dietary Fiber 7.4g 30%

Sugars 4.7g

Protein 14.2g

Vitamin A 0% • Vitamin C 1% Calcium 5% • Iron 26%

Nutrition Grade A

* Based on a 2000 calorie diet