Mac N Chz (Plus Peas!)

We are heavy into the toddler era and that means that meal preference - as well as food intake - varies from day-to-day. As you might imagine, this means that coming up with fun, nutritious, and vegetable forward dishes can be an arduous process - especially as a vegan cook. I'm not big on "hiding veggies" (though I'm not opposed to it, either) but I worry that my son may get used to the absence of them in his meals if I commit too heavily to sneaking them in. There's been lots of trial and error around veggie introductions and what I've found is that introducing one veggie at a time, usually front and center, and always with other, familiar and yummy foods - like mac and chz! - is a reliable approach to getting more veggies in.

Similar mac & peas recipes are popular online for many toddler parents but this vegan version includes a more expansive nutritional profile than your classic mac n cheese which tends to be dairy centric. My Mac N Chz (Plus Peas!) recipe includes beans (an absolute nutritional powerhouse), miso (an excellent source of protein, great for gut health, and including vitamin K among other things), and tahini (another source of good protein).

Despite all the fun ingredients, what results is actually a very simple meal for our young little one that centers a veggie that he now loves. I hope your little one (and you!) will love it, too!

The aesthetic here perfectly captures the essence of this dish.

Why Add Peas to Mac N Chz?

Peas are a popular choice for toddlers. They are naturally soft and kind of sweet. Peas also have fiber, protein, vitamins A, C, & K, and Iron - super important for our little growers.

Science-y thoughts on flavor

The core ingredients in this recipe - white beans, miso, nutritional yeast, lemon, and tahini -contribute important flavors to ensure this recipe echos similar flavors to the classic dairy dish.

White Beans

White beans, like cannellini or navy beans, serve as a creamy base which mimics the creaminess of classic cheese sauces. Similar to cheese, beans add protein but unlike cheese, beans add lots of fiber, making the dish a bit more nutritious.

Miso

Miso is a fermented soybean paste that vegans often use in their dishes to add that rich umami flavor, which is typically found is normative meat/dairy diets. It has a salty and savory quality that enhances the substance and taste of any dish that requires more depth of flavor.

Nutritional Yeast

Nutritional yeast is also a popular ingredient in vegan cooking, known for its cheesy flavor. It can be sprinkled in or blended into any sauce that's seeking a nutty or cheesy flavor. Nutritional yeast can be found at all grocery stores in the baking section and is an excellent source of B vitamins which is an important thing to consider for strict vegans. [Important note: nutritional yeast and brewer's yeast are not the same ingredient. Make sure that when you're checking out at the grocery story, you've got the correct type of yeast in your basket.]

Lemon

Lemon juice adds brightness (balancing out fats and enhances the dish's aroma). Acidity in lemon imitates the tanginess in dairy cheese.

Tahini

Tahini, made from ground sesame seeds, contributes a creamy texture and, again, imitates the nutty flavor found in the complexities of dairy cheeses. It also enriches the sauce by adding a source of healthy fat. If you don't have tahini in your kitchen, sunflower seed butter is a nice alternative for this ingredient.

Cool, right?!

Now to the recipe.

Ingredients

• 2 cups elbow macaroni (I like Banza brand for additional protein)

• 1 handful of frozen peas, direct from the bag

• 1 can white beans of choice

• 1 tbsp miso

• 1 tbsp tahini or sunflower butter

• 1/2 nutritional yeast flakes

• 3/4 - 1 cup non-dairy milk of choice (plain, unsweetened)

• Juice of 1 lemon

• 1 teaspoon garlic powder

• 1 teaspoon onion powder

• 1/2 teaspoon turmeric (for color)

• Salt & pepper to taste

  
  

Step-by-Step Recipe Instructions

1. Cook the Pasta and Peas

Bring a pot of water to a boil. Add the macaroni and cook according to package instructions until al dente. In the last 2 minutes of cooking, add the frozen peas to the boiling water. Drain pasta and peas together and set aside.

2. Make the Cheese Sauce

In a blender, add all remaining ingredients and blend until smooth. Taste a couple times to determine salt & pepper needs, then add to taste

3. Combine Pasta, Peas, and Cheese Sauce

Return the drained pasta and peas to the pot. Stir gently until everything is evenly coated with the cheese sauce, warm lightly on low for a minute or two.

4. Serve Warm

Spoon the mac n cheeze into your toddler's preferred dish. Let it cool slightly before serving.

Variations to Try

• Swap peas for finely chopped spinach or zucchini.

• Use whole wheat or gluten-free pasta (as mentioned above)

• Add a small amount of baked tofu or tempeh.

Enjoy!