I remember the dishes I used to eat before I started eating a plant-based diet and some of those were pretty tasty! Like Tetrazzini… all creamy and gooey with peas, mushrooms, and noodles.
But now I can enjoy it again without the guilt with this Vegan Tetrazzini with Soy Curls. I have to admit, this dish also reminds me of tuna casserole.
It’s easier than the ingredients and prep look although there are a few steps. This is a great dish to serve to a crowd because it makes at least 8 servings.
If you don’t know about soy curls from Butler Foods you can read about them on their website. Basically, they’re just made from non-GMO soy that has been dehydrated. It’s as simple as soaking them for 10 minutes to begin using them in dishes as a substitute for meat.
Add these plant-based recipes to your meal plan:
- Homemade Soy Yogurt
- Moroccan Chickpea Vegetable Tagine
- Spring Asparagus, Pea, Zucchini Soup with Pesto
- Easy Chana Masala With Chickpeas & Yams
As an aside, I have a list of uncommon ingredients that you might find useful and a downloadable list for where to purchase them if you can’t find them in the store. Soy Curls are found at the Butler Foods website or in some stores (you can locate a store near you at their site).
This vegan cream sauce is made with cauliflower and vegetable broth and it does take some spicing up to give it flavor without using too much salt.
Traditional tetrazzini is made with white wine and I have put it into this recipe. You can leave it out if our prefer. I’ve even tried it with tequila when I didn’t have any wine and it worked well.
We also pump up the flavor with plenty of garlic, some mustard powder, lemon juice and some other herbs and spices.
Then the other thing that makes it jazzier is the breadcrumb topping which also has the flavors of garlic, nutritional yeast, onion, and parsley. Be sure to give your sauce a taste before you add it to the spaghetti.
Which by the way, can all be thrown right back into the pan that you cook the spaghetti in after you’ve whirred it in the blender. Though, you will need to saute the mushrooms in a separate pan because raw mushroom would cause too much moisture to be released.
Serve this satisfying vegan version of traditional tetrazzini with some crusty whole-grain bread and a large salad for a complete and satisfying meal.
I’d love to hear your feedback in the comments below for this Vegan Tetrazzini with Soy Curls Recipe! If you have a photo, post it on my Instagram page, tag me using the hashtag #plantbasedcooking in your caption, and I won’t miss it!
Vegan Tetrazzini with Soy Curls
- Measuring Cups and Spoons
- 3 slices whole-grain bread torn into pieces
- 2 tsp dried parsley
- 1 tsp onion granules
- 1/2 tsp garlic powder
- 1 Tbl nutritional yeast
- 1/3 tsp sea salt
- 1/4 tsp ground black pepper
- 1 16 oz bag frozen cauliflower thawed in warm water
- 2 cups low-sodium vegetable broth
- 1/3 cup white wine or tequila (optional)
- 1/3 cup cashews
- 1/4 cup nutritional yeast
- 1 tsp mustard powder or 1 Tbl prepared yellow mustard
- juice of 1 lemon
- 3-4 drops liquid smoke
- 1 Tbl low-sodium tamari
- 1/2 tsp oregano
- 1/2 tsp thyme
- sea salt and pepper to taste
- For the topping, process bread, dried parsley, onion granules, garlic powder, nutritional yeast, salt and pepper in a food processor until you have medium bread crumbs. Set aside.
- Preheat oven to 400ºF degrees. In a medium-size bowl, cover dehydrated soy curls with a mixture of vegetable broth, tamari, and liquid smoke and allow to sit for at least 10 minutes. Drain, and squeeze dry. You don't have to squeeze all of the water out of them.
- Shred the rehydrated soy curls in a food processor set on the lowest speed for a few seconds until they resemble shredded chicken. Be careful not to overprocess. Set aside.
- Cook pasta according to package directions, throwing in the peas for the last 2-3 minutes. Drain and set aside in a large bowl.
- Saute the mushrooms and garlic over medium heat until the mushrooms have released their water and just start to brown. There’s no need to use oil, but you can add a little water if they start to stick.
- In another saucepan (or you can use the same pan as you sauteed the mushrooms) combine cauliflower, vegetable broth, wine, cashews, nutritional yeast, mustard powder, liquid smoke, tamari, lemon juice, oregano, and thyme. Salt and pepper to taste. Bring to a simmer and cook for 5-8 minutes until cauliflower is tender.
- Carefully transfer cauliflower mix to a blender and blend until smooth. Be careful because hot sauces can splatter.
- To the cooked pasta and peas, add the shredded soy curls, cauliflower sauce and mushrooms. Stir until well combined.
- Transfer to 13-inch by 9-inch casserole dish. Top with seasoned breadcrumbs.
- Bake casserole for 20-25 minutes, or until top is golden brown.