Vegan Ziti with Broccoli and Kale

Introduction

Pasta dishes are beloved worldwide for their versatility, comfort, and ability to be adapted to various diets. This Vegan Ziti with Broccoli and Kale is a perfect testament to how a traditional favorite can be reimagined for a plant-based lifestyle. Combining nutrient-packed vegetables like broccoli and kale with a creamy cashew-based sauce and tangy tomato base, this dish offers the best of both flavor and nutrition. Whether you’re new to vegan cooking or a seasoned plant-based eater, this recipe will impress with its hearty taste and simple preparation process. Not only is it rich in vitamins and minerals, but it’s also filling and satisfying—ideal for family dinners, meal prep, or potlucks.

This recipe walks you through each step, ensuring you create a restaurant-quality dish at home. Along the way, you’ll also learn tips for ingredient substitutions, health benefits, and storage recommendations to maximize your cooking experience. Let’s dive into the process of creating this indulgent yet health-conscious meal.

Ingredients

For the Pasta:

  • 1 pound (450 g) of ziti or rigatoni pasta
  • 1 teaspoon salt (for pasta water)

For the Roasted Vegetables:

  • 2 cups broccoli florets, cut into small pieces
  • 2 cups kale, stems removed and leaves torn into bite-sized pieces
  • 2 tablespoons olive oil
  • 1 teaspoon garlic powder
  • 1 teaspoon onion powder
  • ½ teaspoon smoked paprika (optional for a smoky flavor)
  • Salt and pepper, to taste

For the Tomato Sauce:

  • 2 tablespoons olive oil
  • 1 medium onion, finely diced
  • 3 garlic cloves, minced
  • 1 (28-ounce) can crushed tomatoes
  • 1 teaspoon dried oregano
  • 1 teaspoon dried basil
  • ½ teaspoon dried thyme
  • 1 teaspoon red pepper flakes (optional for heat)
  • 1 tablespoon balsamic vinegar
  • Salt and pepper, to taste

For the Cashew Cream (Vegan Ricotta):

  • 1 cup raw cashews, soaked in hot water for 20 minutes or overnight
  • ½ cup water (adjust as needed for consistency)
  • 2 tablespoons nutritional yeast
  • 1 tablespoon lemon juice
  • 1 teaspoon garlic powder
  • ¼ teaspoon salt

For Garnish:

  • Fresh basil leaves, chopped
  • Vegan parmesan cheese (optional, for serving)

Instructions

1. Prepare the Vegetables

Start by preheating your oven to 400°F (200°C). While the oven warms up, wash and prepare the broccoli and kale. Cut the broccoli into small florets to ensure even roasting and remove the tough stems from the kale. Place both vegetables on a large baking sheet, drizzle with olive oil, and toss to coat. Sprinkle garlic powder, onion powder, smoked paprika (if using), salt, and pepper over the vegetables. Roast for 20-25 minutes, stirring halfway through to ensure even cooking. The broccoli should be tender and slightly charred, and the kale should be crispy at the edges.

2. Cook the Pasta

While the vegetables are roasting, bring a large pot of salted water to a boil. Add the ziti pasta and cook according to the package instructions until al dente (usually 8-10 minutes). Reserve about 1 cup of pasta water before draining the pasta. This starchy water will help bind the sauce later. Set the cooked pasta aside.

3. Make the Tomato Sauce

Heat 2 tablespoons of olive oil in a large skillet or saucepan over medium heat. Add the diced onion and sauté for 5-7 minutes until soft and translucent. Add the minced garlic and cook for another minute until fragrant. Stir in the crushed tomatoes, dried oregano, basil, thyme, red pepper flakes, and balsamic vinegar. Reduce the heat to low and let the sauce simmer gently for 10-15 minutes, stirring occasionally. Taste and adjust seasoning with salt and pepper.

4. Prepare the Cashew Cream

While the sauce is simmering, prepare the cashew cream. Drain the soaked cashews and transfer them to a blender or food processor. Add water, nutritional yeast, lemon juice, garlic powder, and salt. Blend until smooth and creamy. If the mixture is too thick, add more water a tablespoon at a time until you reach the desired consistency. This cashew cream will serve as a creamy, dairy-free substitute for ricotta cheese.

5. Combine the Components

In a large mixing bowl, combine the cooked pasta, roasted vegetables, and tomato sauce. Add half of the cashew cream and toss everything gently until well combined. If the mixture seems too thick, add a splash of the reserved pasta water to loosen it up. Ensure every piece of pasta is coated with sauce for a rich, flavorful bite.

6. Optional: Bake the Pasta

For a baked version of this dish, preheat your oven to 375°F (190°C). Transfer the pasta mixture to a lightly greased baking dish. Spread the remaining cashew cream on top and sprinkle with vegan parmesan cheese if desired. Bake for 15-20 minutes until the top is golden and bubbly.

7. Serve and Garnish

Remove the dish from the oven and let it cool for a few minutes. Garnish with freshly chopped basil and additional vegan parmesan cheese if desired. Serve warm and enjoy this wholesome, flavorful meal.

Health Benefits

1. High in Fiber: This dish contains fiber-rich ingredients like broccoli, kale, and whole-grain pasta, which aid digestion and promote heart health.

2. Rich in Antioxidants: Broccoli and kale are packed with antioxidants like vitamin C and beta-carotene, which protect against oxidative stress and boost immunity.

3. Plant-Based Protein: The cashew cream and vegetables provide a good source of plant-based protein, making this dish suitable for vegans and vegetarians.

4. Heart-Healthy Fats: Olive oil and cashews are rich in monounsaturated fats, which support cardiovascular health.

5. Dairy-Free and Vegan: This recipe is entirely dairy-free, making it ideal for those with lactose intolerance or those following a vegan diet.

Nutritional Information (Per Serving):

  • Calories: 390 kcal
  • Protein: 14g
  • Fat: 16g
  • Carbohydrates: 48g
  • Fiber: 7g
  • Sugar: 5g
  • Sodium: 420mg
  • Calcium: 90mg
  • Iron: 4mg

Storage and Reheating Tips

  • Refrigeration: Store leftovers in an airtight container in the refrigerator for up to 3 days. Reheat in a microwave or on the stovetop with a splash of water to maintain moisture.
  • Freezing: This dish can be frozen for up to 3 months. Thaw overnight in the refrigerator before reheating.

Additional Tips and Variations

  1. Gluten-Free Option: Use gluten-free pasta to make this dish suitable for those with gluten intolerance.
  2. Add More Vegetables: Feel free to include other vegetables like zucchini, bell peppers, or mushrooms for added flavor and nutrients.
  3. Spicy Kick: Increase the red pepper flakes or add fresh chili peppers to the sauce for a spicier version.
  4. Nut-Free Substitute: Replace cashew cream with silken tofu blended with lemon juice and nutritional yeast for a nut-free alternative.
  5. Meal Prep Friendly: This recipe is perfect for batch cooking and meal prep. Simply portion into containers and reheat as needed.

Conclusion

Vegan Ziti with Broccoli and Kale is a dish that proves plant-based meals can be both hearty and indulgent. Packed with nutrient-dense ingredients and rich flavors, this recipe caters to health-conscious individuals and pasta lovers alike. Its versatility and ease of preparation make it a go-to meal for weeknights or special occasions. With its balance of creamy, tangy, and savory flavors, this dish will surely become a staple in your kitchen.