veggies.jpg (8284 bytes)fruitbowl.jpg (12976 bytes)Penne with Asparagus, Carrots, Olives, Onions, Tomatoes, and a Lemon Bean Sauce
Vegan - Vegetarian Recipe Book

How Mary and Frank and Friends Eat
"We are dedicated to cruelty free living through a vegetarian - vegan lifestyle."
"Let no animal die that we may live!"

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Pasta (Spaghetti and Macaroni) Recipes
Penne with Asparagus, Carrots, Olives, Onions, Tomatoes, and a Lemon Bean Sauce


1 lb Penne Rigate (100% whole durum wheat)

3 Onions, medium size, coarsely diced
1 lb Carrots, thinly sliced
3 lbs Asparagus spears, cut bite-size (approx. 1 to 1 ˝ inch)
1-1 lb 12 oz can Tomatoes, whole peeled, cut in pieces
1-˝ lbs Roma Tomatoes, fresh, cut in pieces
1 6-oz. can Ripe Olives, sliced
Cayenne Pepper or Hot Sauce (to taste)

1 cup Lemon Juice
1-15 oz can White Beans, drained
2/3 cup Nutritional Yeast
1 tbsp Corn Starch
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Begin by putting the water in the pasta pot or other cooking pot on the stove top.  Turn on the heat and allow the water to come to a boil.

While the water is heating, wash and coarsely dice the onions. Wash and peel carrots and cut into thin slices. Wash and cut asparagus into bite-size pieces. Place all three cut up vegetables in a large microwaveable covered dish. Add the pepper to taste, and mix. Cover the dish and cook in microwave oven until vegetables are tender. Remove from oven and set aside.

When the water has come to a boil, cook Penne according to package instructions, which should be approximately 8-10 minutes for “al dente.” We suggest cooking the pasta after the veggies have been cooking for about 10 minutes

In a high-speed blender container, add Lemon Juice, drained canned White Beans, Nutritional Yeast (Note: Be sure to use “nutritional” yeast, not baking yeast), and Corn Starch. Cover and run blender at high speed until ingredients are smooth.

Pour blender contents into partially cooked vegetables, add the ripe olive slices, and mix together. If using tomatoes pieces, mix them in and cook in microwave oven until the vegetables are fork-tender.  If using canned tomatoes, add with the pasta.

Remove from oven and add drained Penne. Mix well. If using canned tomatoes, place back in the microwave oven for a few minutes to heat.

Serve with a large tossed salad and enjoy!

Ingredients information


Beans, Cannellini, canned


Corn Starch


Olives, Ripe, Sliced

Onions, Yellow

Pasta, Penne Rigate, Whole Wheat

Pepper - Hot Red, ground (Cayenne)

Tomatoes, Roma

Nutritional Yeast

Utensils and Equipment Information

Dish, Ceramic Baking


Measuring Cups, Dry

Measuring Cup, Liquid

Measuring Spoons

Pasta Pot

Peeler, Vegetable

Spoon, Large Mixing


The above recipe is in keeping with God's creation intent (Genesis 1:29-31):  'Then God said, "I give you every seed-bearing plant on the face of the whole earth and every tree that has fruit with seed in it. They will be yours for food.  And to all the beasts of the earth and all the birds of the air and all the creatures that move on the ground-- everything that has the breath of life in it-- I give every green plant for food." And it was so.   God saw all that he had made, and it was very good.' (NIV)  Let no animal suffer or die that we may live! 

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