WWFD: cheese, cheese craving, and battling it.

I sometimes really crave cheese.

When I think about it, it is absolutely disgusting - the lactated excretions from an animal, concentrated and left to mold... doesn't sound appetizing. And yet, there's pretty good medical evidence to explain why for most folks who eat a plant-based diet, giving up cheese is the hardest thing: some of the compounds in cheese probably bind the opioid receptor in the brain. Dr. Neal Barnard gave a lecture about this phenomenon years ago that I suggest you consider checking out.

Meanwhile, I feel challenged to avoid eating casein since even small amounts of it (and other dairy proteins) are positively correlated with cancer growth. Plus, cheese is the richest source of saturated fat in the diet of most Americans - correlated with heart disease and premature death.

So, what's a gal to do when Mac n Cheese is really what'd hit the proverbial spot?

This gal invented something.

I give you, with no further ado:

truffled wheat macaroni with creamy mushroom cheeselike sauce

whole grain, low in fat, and some plant-based protein too!

this comes together very quickly.

the basic recipe: boil some whole wheat pasta in well-salted water. I'll confess that I add a tiny bit of vinegar to the water with whole wheat pasta - improves flavor and texture.

meanwhile, dump into a bowl: some dried mushrooms (I get them at Costco) and warm water to rehydrate.

dump into the blender: half a block of soft tofu, Mori-nu is my favorite brand, along with two tablespoons of white miso paste (Miso master is my fave). blend on high until smooth.

have on hand: salt, pepper, white truffle oil, and red vermouth.

put it together:

put 1 tsp of oil of your choosing (olive, or vegan butter, or whatnot) into a large skillet.

put the mushrooms (chopped) in there and let them get a little sear on them, but don't burn them. Add a little salt to help the mushrooms sweat a bit.

(you could toss in some garlic, too, if you're into that).

then deglaze the pan with some vermouth. let it bubble mostly off but not to dryness.

drain the pasta, drop it in there, too.

a little sage would be nummy if you've got it, also.

then dump in your tofu-miso goop.

mix mix mix.

if it gets too watery, let it cook more or add a tablespoon of seasoned breadcrumbs to thicken.

if it gets too thick, add in more vermouth (or a little water).

salt and pepper to taste.

finish with some toasted breadcrumbs and a teensy dribble of truffle oil (real, not that chemical stuff) on top and eat.

(a little fresh sage on top would be good, too).

a more complete and accurate recipe to follow, but you get the idea.

enjoy.

if you want to details, e-mail me.

if this grosses you out, don't cook it.

tofu steak 'n accoutrements

Hey kids.

It's WWFD! Everyone's favorite game.

The challenge today: a whole-food, plant-based meal reflecting the ideal of the "new" four food groups: fruits, vegetables, whole grains, and plant-based proteins.

The catch: cook it in 20 minutes.

The outcome:
What it is: quick-cooking bulgur wheat fragranced with chestnuts (which are yummy and surprisingly fat free!), tofu "steak" with a mushroom vermouth reduction (and the sauteed mushrooms - baby bella and shitake), and quick-kale with lemon tahini sauce (that I also made on the fly).

The trick: a well-stocked pantry and old school "backward math" meal planning so everything comes out together and hot. That, and a few trademarked Lazy Vegan (the working title of the cookbook) techniques. Got it all done (including time for water to boil) in 21 minutes. Not bad.

Recipes to follow.

I am actively seeking volunteers to test recipes. In exchange, I will provide you with a free digital copy of the book when it comes forth, and a mention in the credits. E-mail me if you want in on the project.

WWFD: basic-idea bibimbap

I was hungry.

I was cold.

When I have that grey-day feeling, I really crave a dish that I get a local sushi hotspot, Ok-dol Bibimbap. It is white rice served in a super-hot stone pot, topped with an array of warm seasoned vegetables, as well as fresh cool veggies and pickles, served alongside a warming rich sesame-and-chili red sauce. Oftentimes, fish or meat and an egg are in the mix - I want that savory warmingness, minus the life-depleting animal proteins. So, what’s a lazy, hungry, plant-based-diet-eating gal to do? I was exhausted, so Bibimbap got the nearly-instant vegan kitchen treatment, and I just kind of made it from stuff in the pantry and fridge.

Necessity is the mother of invention.

The shocker?

It was wicked delicious!

I’m writing this down before I forget how I did it. If you improve on this, definitely let me know! All of this is approximate, probably wrong, and might not work for you.

With caveats aside, here're the deets:

The plan:

make the rice.

While it is cooking, make the veggies.

Make them one-at-a-time in the same skillet to minimize dishes.

Meanwhile, invent the sauce.

Heat and glaze tofu.

Then layer into a serving bowl with the rice on the bottom, and neat little piles of each component on top, sauce on the side.

RICE:

The best method to cooking plain rice, I swear, is the traditional Japanese method. I learned this from the book Kansha by Elizabeth Andoh. Measure out a cup of white rice, and put it in a medium-sized bowl. completely cover with water, and swoosh it around, rubbing it in small handfuls in your palm. strain off the now-starchy water, and repeat a few times until it is mostly clear. I know that most Japanese-style American rice says it is pre-washed, but do not believe this. Drain, and put the rice into a pot or saucepan with a tight-fitting lid. Add 1.25 cups of fresh water, cover, and bring to a boil over high heat. Try not to peek - just listen. Then lower the heat and simmer-cook for another 5-7 minutes until nearly all of the water is absorbed - the sound will change. If you must, open at this point, increase the heat to high, and rapidly give a few tosses to remove any excess water - this should take no more than thirty seconds. Alternatively, just increase the heat to high, wiggle the pot a bit for 30 seconds (like Jiffy-pop), then turn the heat off. Set the pot aside, still tightly covered, for ten minutes. Your rice will be perfect. When ready to serve, use a flat spatula or paddle-like device to cut into the mass without squashing the grains and fluff it a few times. for this dish, I folded in some sesame seeds, too.

VEGGIES:

I made carrots, spinach, and mushrooms since that is what I had.

CHOP STUFF UP: I also prepped (into a tiny mince) some scallion and about 5 cloves of garlic.

The mushrooms were very thinly sliced, I sliced the carrots lengthwise into long thin strips.

the spinach was pre-washed baby spinach and I did nothing whatsoever to it.

I made the mushrooms first, figuring the leftover liquids in the pan would lend an earthy savoriness to the next batch-o-veg.

BASICS: into a nonstick skillet, I dropped a bit (maybe a teaspoon, maybe less) of dark sesame oil, then the rinsed and sliced mushrooms, added a small pinch of salt, and cooked them until they were softened. I added tiny splashes of water until they started to lose their own to prevent sticking. I deglazed the skillet with about a tablespoon of sake, and let it burn off. Then I pulled the mushrooms out of the pain and set aside.

next, I cooked about a tablespoon of the garlic until it was fragrant but NOT browned (garlic shouldn’t brown, it is bitter that way), then tossed in the carrots. similarly, to control sticking without adding more fat, I added teaspoons of water as needed until the carrots were halfway softened (I like my veggies pretty crisp), then to finish I dropped in a generous pinch of sesame seeds, a half teaspoon of Agave nectar, tossed to coat, and removed the carrots from the skillet.

Next, I made the spinach. This is so easy, “they” should take away your stove if you can’t make it. I threw in another microsplash of sesame oil, and some garlic. Once the garlic was cooking, I added in three large handfuls of baby spinach. This will wilt down to nearly nothing speedily, so keep stirring. The pan was deglazed with a small splash of rice wine vinegar, and I added a bit of salt to taste. The spinach was set aside.

While all that was cooking, I made the sauce. Now, real Korean grandmas, don’t gang up on me. I know this is a bastardization, but I prefer to see it as hunger-induced fridge-ingenuity. ok?

SAUCE: I squirted some ketchup (I used Whole Foods organic ketchup, which is apparently gluten-free? This isn’t an issue for me, but just in case it is for you, read the labels) into a small bowl. To this, I added Sriracha to taste (I used a lot, you might prefer less), the remaining raw garlic, and small volumes of both the sesame oil and some agave nectar. I’d guess the proportions were 3 T of ketchup, 1 T of sriracha, a teaspoon of very finely minced garlic, a teaspoon of dark sesame oil, and a teaspoon of Agave. But this is all a guess. keep stirring and tasting. yum.

TOFU: I had some “savory flavored” firm pre-marinated tofu in the fridge. I cut it up into 1 cm cubes, ish. This went into the skillet used for the veggies and was heated through, with small additions of water to prevent sticking. It tasted bland. So I added in some of the scallion, some soy sauce, and a generous plop of the fake bibimbap sauce, and glazed them nicely, cooking the sauce down to a thin film of sticky spicy lacquered goodness.

TO ASSEMBLE: place rice in the bottom of a large bowl. Artfully arrange the vegetables in tidy plops on top. Add the tofu, also in a neat pile. Toss some of the remaining raw scallion over the center, and serve with the sauce on the side.

notes/ideas: The technique of “water frying” as it is called in some south Asian cooking traditions permits a LOT less oil to be used. In this recipe, the sesame oil is used predominantly for its flavor, which is strong and aromatic. To my nose, bibimbap is really typified by a savory intense mix of sesame, salt, vinegar, sugar, chili and garlic that I find so irresistible in many Korean dishes. This could be made with an alternative grain (brown rice, quinoa), the rice could be a little caramelized (like a paella) to be truer to the stone pot kind (YUM), but I was too hungry. Just cook up piles of whatever vegetables you have on hand and season each thematically but separately. I also think a pickled ingredient or two, and something fresh and cold would add more flavor and texture. Ideally, I should have sought more of a balance of sweet/savory/bitter-roasted/sour/spicy in the toppings to yield a more harmonious dish. But for fridge-pantry roulette, this totally hit the spot and was cooked very speedily.

let me know if you can fix it?

Vive La Republique! (or, WWFD on Bastille Day)

Just a quick thought today after a conversation with my husband -

neither of us remotely misses eating meat.

This came up after a Bastille Day dinner - where we made vegan crepes. I'll tell you how to do it yourself below. I think I'll be reusing this as an easy weeknight dinner, since it was easy, fast, and we could each prep our own dinner and kind of graze on it, flexibly, until we were sated.

Fillings (this was refrigerator potluck, as you might imagine, since if you know me you'll know that I don't use recipes and I don't plan meals, yet we eat nicely!) were culled from

1) a bag of pre-cooked, pre-seasoned chickpeas in a cumin-and-ginger sauce (this is the Trader Joe's version of Tasty Bite, same manufacturer - kosher, vegan, and ok-tasting alone) to which I added a cube of Dorot frozen cilantro and tossed it in the nuker (why do we call it that?)

and

2) about 2 cups of frozen organic chard, some leftover artichoke hearts, and some leftover "vegan feta" that I made from tofu and has been marinating in my fridge, a smidge of soymilk to thicken, a pinch of salt, a packet of True Lemon (henceforth to be dubbed "the greatest lazy person's seasoning", or glps for short) and 3 Dorot garlic cubes - all tossed in a saucepan and heated until hot.

for a sidedish I made speedy tasty cauliflower inspired by my friend, Kelly Reine (but mine is lazier than her method): one bag of frozen organic cauliflower florets, tossed frozen into a medium saute pan. To this I added about a teaspoon of cheap olive oil (there is no need to cook with anything fancy), and let them get warm and slightly browned. Then I added 2 finely minced jalepenos (ribs and seeds removed) and let them bask in the heat for a few moments, then added about a half tablespoon of capers and their juice, toss. To finish: toss in another teaspoon of oil, and about 1/4 cup of panko crumbs. toss and toss until it is all lightly coated brown and good. Then to finish: one packet of "glps", salt and pepper to taste.

Finally, to eat: get your crepe pan hot, spritz with a touch of cooking spray, make a fresh crepe, fill will the filling of your choice,

et apres,

mange-toi!

So, you want to make a vegan crepe, eh?

Crepes without eggs may be an offense to some (and probably to the French as a whole), but as an exercise in veganism, I wanted to prove it could be done. Since I was feeling earthy-crunchy, these were whole wheat and not sweetened, since I was planning them only for savory use.

Here's the way:

3 teaspoons Ener-G egg replacer + 4 tablespoons water
1 cup whole what flour
1 1/2 cups nondairy milk (I used plain soy)
2 tablespoons vegetable oil (I used melted Earth Balance stick)
about a teaspoon of salt (you can use less if you're not into salt, I am, but whatever)

6 drops of Stevia extract (this is highly variable in potency, so I suggest using tiny amounts and adjusting to your own taste. For a crispier browner crepe and if you aren't into minimizing your carbs, evaporated cane juice or sugar could be used here)

nonstick spray


1. whisk egg replacer and water. pour in about half of the soy milk, and whisk together. then add the flour all at once, whisk like a banshee.

2. Mix in the remaining milk, and whisk until lumps are gone. Add vegetable oil and seasonings. (Next step takes some practice, but then it will be awesome)

3. Spray pan with some non-stick type spray, heat at medium to low. Ladle batter into pan. and rapidly spread the batter either by tilting the pan or by using the ladle or a spatula. this requires some practice. you may need to add some water to adjust your batter thickness to achieve the desired result.

4. Let it cook for about 2 minutes, then pry around the edges with a spatula. then with two hands shake it a little so it comes loose, and flip it. Cook the other side for another minute or two, and serve.

lazy. hungry. vegan. (WWFD)

So, I got kind of depressed today, and I was wandering around Whole Foods and got looking at all of their sexy sexy produce.
(hey, you cheer up your way, and I'll cheer up mine, ok?)

And I found some REALLY hot vegetables. Butternut squash, cauliflower, all kinds of kale...
but when I got home, I discovered that we barely had enough space for it all in the fridge, which, in turn, spawned - WWFD!

This required under 5 minutes of prep. The trick to speed here was a pressure cooker.


Lazy person's very low fat vegan squash soup with Asian pear and "sausage"

ingredients:
one butternut squash, peeled and chopped into 2-3 inch hunks

3 cubes of frozen minced ginger (mine is the Dorot brand)

salt and pepper

one tablespoon of vegan "butter" style spread (no partially hydrogenated fats. ever.)

one Asian pear (I had this in the fridge and it was about to go bad. a crisp apple would also do very nicely)

2 "apple and sage" style vegan sausages (or whatever you happen to have)

I served this with some oven roasted cauliflower. If you want to know how to make it, e-mail me. (This is amongst the only ok ways to prep the otherwise often vile flower of cauli, IMO)

here's what to do:

put the squash in the pressure cooker, along with the frozen ginger, about a half cup of water, salt and pepper. Put the lid on it. Set to high pressure for 3 minutes. (no that is not a typo, THREE MINUTES is all that is required).

meanwhile: roast the cauliflower, cut up the apple (or pear, in this case), and slice the "sausage' into coins. put the sausage in a skillet with a spritz of nonstick spray over medium-high heat and get it caramelized on the outside, tossing gently until evenly cooked.

when the pressure cooker has achieved pressure, keep it there for three minutes, and then vent the pressure (carefully, using tongs, since high pressure steam is HOT, hello!) - do not let the pressure out "naturally" as this will overcook the squash.

assemble:

remove the lid, and using a stick blender (or in small portions I suppose, with caution, you could do this in the blender or with a handheld masher), blend it into a smooth soup texture.

thicken and enrich the texture, if desired, with a little vegan "butter" (I like Earth Balance).

top with the pear (or apple, or whatnot) and the "sausage" and eat.

This could very easily be changed up by using different vegetables, different spices, or different add-ins to the squash-sauce (like with some red chilis, chickpeas, and finished with coconut milk instead of butter and maybe some lemongrass, topped with fresh cilantro and minced tofu... a totally different yet equally speedy and yummy dinner).

I am in love with my electronic pressure cooker.

WWFD, No.2, part deux

sorry that it has taken me a while to post this - I got rather fabulously sidetracked HERE, with THIS GUY. More to come on that soon. It is just too huge to cram in without thought, since I never edit squat.

So, I'll hold out on you just a little, but give you the bean 'n kale deets, m'kay?

ok.
and now for a Tofu-free good time.

all amounts are estimates, since, as you probably know, I never really measure anything unless a chemical reaction depends on it.

this recipe looks long, but that is only because I have included a level of detail that would make this a cinch even if you have no idea how to cook (wink wink, you know who you are).

also, I never edit. I am lazy.

quinoa
herbs of your choice (I used basil, salt and pepper, since I had some frozen basil cubes, you use what you like)
water
a shallot or two
two large cloves of garlic
one large bunch of kale
one can of chick peas or white beans or navy beans (which as you probably know are white beans... but whatever)
good red wine vinegar (or vinegar of your choosing, nothing presalted or full of preservatives - it is acid after all, not much is required in terms of preservation!)
a touch of (good!) olive oil - this is for eating not for heat conduction, so pick something with a nice flavor that you enjoy. for this application, I used a medium-bodies oil with some pepper on the back of the threat... sounds pretentious, but you know that you know what I mean,)
and a touch of olive oil for cooking or oil of your choice. I think peanut would be horrible in this, though. Butter would be delicious but adds saturated fat and animal product.

nutmeg (secret ingredient here! dried ground coriander is also good with dark greens, ginger too, or whatever you like)

that's it. nothing to it, and other than the kale, almost none of this can't have been in your house/pantry for a while. very little planning, time, forethought, or cash required. there is absolutely no reason you cannot make this, getting a very fast, proteinaceous, vegan meal in minutes.

method:
2 pots: one that is kinda large, the other one can be medium sized.

into the larger pot -
medium heat. about 2 teaspoons of your cooking oil.
dice up the shallot(s) and throw them in. when they are sweated (a few minutes, they’ll look shiny and a little translucent), throw in the garlic (to avoid burning it, since burnt garlic can taste BAD) and swish this around a bit here and there and cook it about one minute, until the garlic loses its sharp flavor (and smell). If you notice browning, your pot is too hot.

meanwhile (or beforehand):
get some water boiling. in the smaller pot. just turn it up to high and cover after salting the water to your taste. (but E, how much water? that depends on how much quinoa you are making. a good initial ratio to plan for is 1 cu quinoa to 1.5 cu water (this will yield just a little less than 2.5 cu cooked quinoa due to evaporation, and then as it cooks you can always add a little more if needed or if you have excess, just uncover the pot and drive it off at the end. It is almost impossible to overcook quinoa for most reasonable people, and since the goal is reasonably quick dinner, there is no time to overcook it. Depending on the size of the grains you have, this will probably take about 15-20 minutes, but check your package directions and obviously, start it earlier or later so everything will be done at the same time, or guess. do not burn it by letting the pan get too hot/dry, and when it doubt, overcook it. undercooked quinoa is what I think gives it a bad reputation)

once it is boiled and salted, dump in the quinoa, stir, add some herbs if you have frozen ones, if you will be adding in fresh, wait until the end), and lower the heat. cover and simmer until it is done. it is done when the little outer rings are falling off but the grains are separate yet not crunchy or toothy at all. to finish, I like to drizzle in a little tasty olive oil (a smidge) and sometimes some lemon. But this is superversatile.

back to the kale and beans (which you’ll do while the quinoa cooks, right?):
wash your kale very well, as it can be sandy/covered in dirt. This isn’t bad for you, but it is unpalatable in terms of texture. I do this by rinsing it well in the sink with cold water, then soaking it for a few minutes in a large bowl of cold water, then drying in the salad spinner. no spinner? roll in a clean towel (no fabric softener!)

I do cut away the biggest/thickest parts of the stems. You can save them for another purpose or compost in the yard. Just toss in freezer and they can be used for vegetable stock. Just unfold a leaf, and at the point where the stem becomes thicker than a drinking straw, stab it and incise it away but running a knife along either side. or fold them in half and cut away like a paper doll. you get it.

then chop it into some biggish pieces that are similar in size - like 2x2ish inches.

drop the kale into the shallots and garlic. stir a bit, cover, and then walk away. if your pot seems to be getting too hot, turn it down. resist the urge to stir too much. this is for lazy people.

I actually kinda sear the kale just a teensy bit, uncovered, because I like the flavor. this is not necessary. Then just wilt it, stirring every minute or so until it looks like frozen spinach. Then turn the pot to low and let it cook, covered, stirring occasionally only.

meanwhile: check the quinoa. stir if needed, taste it, and season.
I sometimes add a few tablespoons of tomato paste or pureed mushrooms for added oomph. olives are good too. so are olives and raisins, pine nuts, you get the idea. I also often toss in dried cranberries and raw smashed almonds.

moving on:
open the can of beans. dump the beans out into a strainer or colander, and rinse them VERY well.
recycle the can.

dump the beans into the kale.
stir the whole mess together and get it all piping blazing hot.

by now your quinoa is probably just about done. there should be no excess water but I like it moist. this isn’t like bulgur, more like rice, ok? more on finishing quinoa (oil, lemon, fresh herbs) is above. this is off the top of my head, ok. I am not a cookbook author. I do what I can.

to finish and serve: scoop the quinoa out using a measuring cup or very small bowl or a ramekin. press it in there with a spoon, smooth out the top. then invert it onto your serving dish and smack it gently. viola - a lovely little puck of high protein whole grain goodness! this is easier with a plastic cup/object than a wholly rigid one.

to finish the kale ‘n beans: shake in a touch (maybe 1/4 tsp) of nutmeg, mace, ginger, or coriander, or whatever you like, or nothing. mix it in well.. turn off the heat. drizzle in some vinegar. taste it. if it seems bland, add a little more vinegar. if it is still bland, add a little salt and pepper. this is usually all it takes.

to serve: spoon the kale over and to the side of the quinoa and eat. I like this mix of flavors particularly with some grilled vegan sausage (italian style) but left it out to avoid the soy (mostly on principle of this post). homey, easy, healthful and good.

to add some color and more antioxidants, add a red vegetable, just dice it up and make a nifty pile somewhere pretty on the plate. or be fancy and puree/tamis it and decorate.

enjoy.
hate kale with mace and vinegar? e-mail me!

Beans, beans, the magical fruit...

or, WWFD #2!

sometimes you don't want soy soy soy everything, which I totally get. A vegetarian pal of mine doesn't eat soy at all, she believes it alters her menstrual cycle. My sister tries to limit the amount of soy products that her small sons eat (also out of concerns for the phytoestrogen effect of soy). I don't believe that any food, eaten in moderation, is likely to do that, however, it does make me consider how much of my protein I get from a single source (thus the whole moderation thing...). After all, in the non-animal protein world, soy is ubiquitous, easy to get, easy to prep given its zillion formats (tvp, soy powder, protein drinks, protein bars, edamame, most fakemeats) making it a habit that I didn't even realize the extent to which I had.

Similarly, I think that there are lots of well-meaning folks who are trying to source their protein from more non-animal places, and wind up malnourished - you know the types - "cheese and cracker" vegetarians and "veggie mush meals" vegans. Missing nutrients, missing variety, and no-one wants to come over for dinner (uh, like totally gross and boring! gag me with a spoon!) making them a very lonely and pasty-looking bunch indeed. When they try to do better, I suspect most people soy-addicts.

and so, with no further dilly dalliance, I will share:

WWFD#2: basil quinoa with braised kale and white beans. no soy, but plenty of protein, fiber, and most importantly, taste.
why? because we like you.

and because I think that beans, an ultra-unprocessed and simple, humble legume, don't get enough love. There is a lot of bean fear out there - they're hard to cook, they taste bad, they're mushy, they're contaminated, and make you toot...

none of which is true if you make them well.

the truth is that beans are a nutritional superstar - they're super cheap, they're portable, they're readily available in dry bulk, and they're full of protein and fiber. Dry or canned, they'll keep in your pantry until your Twinkie goes bad, helping to relieve the pressure of your having to shop or pre-consider your meal when you are stressed and work has left you lobotomized (just me? oh well, disregard that last bit...).

Beans are actually really versatile for cooking, and most have no sugar calories to write home about.

add in kale - a most misunderstood vegetable. Made well, it is not bitter, it is not gritty, and yet it is cheap (!!), delicious, and a good source of non-heme iron.

recipe to follow. this dinner took about 15 minutes to make, most of which was spent passively (stirring the kale, rarely. waiting for water to boil, etc...)

along with a confession: I added a vegetarian (mostly, but not entirely non-tofu) sausage to this when I ate it. some habits are hard to break.

(not) Fettucini, (totally) Tasty! (WWFD #1)

As a beginning of a new series, that I shall now title, uncreatively, What Was For Dinner (to be known, henceforth, for brevity, as WWFD), I'd like to start to address an annoying phenomenon in the anti-vegan/anti-vegetarian world:

I am so tired of other people claiming that it is too time consuming, requires too much forethought and preparation, or takes too much money to make a healthy vegetarian (or vegan - even more so!) meal in the evening.

If you understand some basics (just as with all cooking), an easy, healthy, uncomplicated, and FAST meal can (and if you try this recipe, will!) be yours.

Here's WWFD #1: low carb fettucini with seared tofu and spinach with a quick pan sauce of garlic, lemon, basil.

Pantry items:
Low-carb Fettucini (I used this since I had some really high protein low carb stuff on hand, the brand I have is not vegan, you use what you want)
salt (kosher) and pepper
dried lemon (no joke, try "real lemon" and "real lime" - delicious and extremely versatile) crystals.
olive oil

Freezer items:
prefrozen cubes of garlic and basil (three of each, I get the dorot brand at Trader Joe's)
firm tofu (I almost always freeze my tofu before using it, then defrost and press - gives a much drier, more easy to crisp, texture - but a block of firm tofu from the fridge would be perfectly fine here)
you could use frozen spinach (defrost in the microwave just to room temp, then press well) - I used fresh

Fresh items: (this is where most people feel fouled up since savvy shopping won't save you)
soy milk (unflavored, you could also use dairy milk)
spinach (you could use frozen, but i didn't)

easy:
heat about 2 tsp of olive oil in a large skillet.
meanwhile, heat some water (salted) in a pot for your pasta.
slice the tofu into large uniform bite-sized pieces.
and toss it into the skillet.
cook the pasta.
when you have about a minute left on the pasta, and you have been lightly turning the tofu here and there and now it is golden, add to the tofu the garlic and the basil and mush them around.
add the spinach. add about 2 cups - sounds like a lot but it'll wilt into nearly nothing, agitate gently.
to finish - drain the pasta, save some of the water.
toss it into the skillet with the tofu etc.
finish with a splash of soy milk, stir it all up, and let thicken.
finish with salt, black pepper, and lemon granules to taste.

viola! it's WWFD.

I served this with roasted cauliflower. Red peppers would have been better.
if you try this one, let me know! Made with Carb-o-nada pasta (from the Al Dente company) to serve 4 each serving would have about 200 calories, and 18 grams of protein. this takes under ten minutes to prepare. The tofu I had on hand was .99 a pound at Costco, and including the fancy pasta (4.99 a bag, I used half a bag) and spinach (3 bucks for a big thing of it, I used less than 1/4) and the random ingredients, still cheap no matter how you crunch it.