Ingredients:

• 1 eggplant, diced
• 250g spaghetti
• 1 zucchini, diced
• 1 raw sweet red pepper, chopped
• 2 stalks of celery, chopped
• 100g tomato sauce
• 50ml soy sauce
• Olive oil, for sautéing
• Vegetable fat (optional), for added richness
• Salt, to taste
• Ground black pepper, to taste
• Dried ground Provencal herbs (such as thyme, rosemary, oregano, and basil), to taste

Making It Step-by-Step:

1. Prepare the Vegetables:
   • Wash all the vegetables thoroughly. Dice the eggplant and zucchini into bite-sized pieces. Chop the sweet red pepper into small squares and the celery into thin slices. Set aside.
2. Cook the Spaghetti:
   • Bring a large pot of salted water to a boil. Add the spaghetti and cook according to the package instructions, typically around 8-10 minutes, until al dente. Drain the spaghetti and set it aside, reserving a cup of pasta water.
3. Sauté the Vegetables:
   • In a large skillet, heat 2-3 tablespoons of olive oil over medium heat. Add the diced eggplant and sauté for about 5-7 minutes, or until it starts to soften and turn golden brown.
   • Add the zucchini, sweet red pepper, and celery to the skillet. Continue to sauté for another 5-6 minutes, stirring occasionally, until the vegetables are tender but still slightly crisp.
4. Add the Sauce:
   • Pour in the tomato sauce and soy sauce. Stir well to combine with the vegetables. If you prefer a richer sauce, add a tablespoon of vegetable fat at this point.
   • Season the mixture with salt, ground black pepper, and dried Provencal herbs. Simmer the sauce for about 5 minutes, allowing the flavors to meld together. If the sauce is too thick, add a splash of the reserved pasta water to reach your desired consistency.
5. Combine with Spaghetti:
   • Add the cooked spaghetti to the skillet with the vegetable sauce. Toss everything together, ensuring the spaghetti is evenly coated with the sauce and the vegetables are well distributed. If needed, add more pasta water to achieve a silky, cohesive sauce.
6. Serve:
   • Divide the Vegan Mediterranean Spaghetti among plates. Drizzle with a little extra olive oil if desired and sprinkle with additional Provencal herbs. Serve immediately and enjoy the delicious medley of flavors and textures.

Cooking Tips:

• Salting the Eggplant: If you have time, sprinkle the diced eggplant with salt and let it sit for about 20 minutes before cooking. This will help draw out excess moisture and bitterness. Rinse and pat dry before adding it to the skillet.
• Choose the Right Zucchini: Smaller zucchinis tend to be sweeter and less watery, making them a better choice for this recipe. Avoid overcooking the zucchini to retain a bit of bite.
• Soy Sauce Substitution: For a gluten-free option, use tamari instead of soy sauce. You can also use coconut aminos for a slightly sweeter, less salty flavor.
• Tomato Sauce: If you prefer a chunkier texture, use crushed tomatoes instead of smooth tomato sauce. You can also add fresh or canned diced tomatoes to the mix.
• Herb Variations: Feel free to experiment with other herbs like parsley or cilantro. A sprinkle of fresh basil at the end can add a refreshing touch.

Storage:

• Refrigeration: Store leftover spaghetti in an airtight container in the refrigerator for up to 3 days. To reheat, place it in a skillet over medium heat with a splash of water or olive oil, stirring until heated through.
• Freezing: This dish can be frozen, but the texture of the vegetables may change slightly upon thawing. To freeze, let the spaghetti cool completely and then transfer to a freezer-safe container. Freeze for up to 2 months. Thaw in the refrigerator overnight before reheating.
• Reheating: Reheat in a skillet with a bit of water or in the microwave, covered, until thoroughly warmed. Add extra seasoning or olive oil if needed.

Nutritional Facts (per serving):

• Calories: Approximately 350-400
• Protein: 10g
• Fat: 15g
• Carbohydrates: 50g
• Fiber: 6g
• Sugar: 7g
• Sodium: 800mg

FAQs:

1. Can I add protein to this dish? Yes, you can add a plant-based protein such as tofu, tempeh, or chickpeas. Simply sauté them with the vegetables or cook separately and add at the end.
2. What type of pasta can I use? You can use any type of pasta you prefer, such as whole wheat, gluten-free, or even chickpea pasta for added protein. Adjust the cooking time accordingly.
3. Can I make this dish oil-free? Yes, you can sauté the vegetables in vegetable broth instead of oil to keep the dish oil-free. Just be sure to watch the vegetables carefully so they don’t stick to the pan.
4. What can I use instead of tomato sauce? If you’re out of tomato sauce, you can use canned crushed tomatoes or tomato paste mixed with water. Fresh diced tomatoes will also work, but the sauce may be thinner.
5. How can I reduce the sodium content? Use a low-sodium soy sauce or tamari, and reduce the added salt in the recipe. You can also use no-salt-added tomato sauce.
6. What’s the best way to reheat this dish? The best way to reheat this dish is in a skillet over medium heat. Add a splash of water or olive oil and stir occasionally until warmed through.
7. Can I add other vegetables to this recipe? Absolutely! You can add mushrooms, bell peppers, spinach, or kale. Just make sure to adjust the cooking time so all the vegetables are tender.

Conclusion:

Vegan Mediterranean Spaghetti is a nutritious, delicious, and versatile dish that’s perfect for anyone looking to enjoy a hearty, plant-based meal. The combination of sautéed vegetables and savory sauce creates a satisfying flavor profile that will please even the pickiest eaters. Whether you’re a seasoned vegan or just trying to incorporate more plant-based dishes into your diet, this recipe is a great choice. It’s easy to prepare, full of vibrant colors, and packed with nutrients. Plus, it’s highly customizable, so you can experiment with different vegetables and seasonings to suit your taste. Serve it as a main course or a side dish, and enjoy a taste of the Mediterranean from the comfort of your home!