• Italo Calandra

Fake Carbonara (vegan)

One of the most famous dishes from Italy, “La Carbonara”. Usually prepared with eggs, bacon, a lot of oil, pecorino or parmigiano cheese and sometimes both. Is considered a bomb of flavours but also cholesterol.



When I was eating animal products, “la carbonara” became one of my favourite dishes. Because it was delicious, cheap, easy and fast to prepare. One night I experimented a vegan version. I served the vegan carbonara to my Brazilian flatmates. They were astonished, especially when I told them that the bacon was made of mushrooms. I improved the recipe and I decided to share it with you all.


Is not the real carbonara, but is delicious, full of nutrients, healthy, easy and fast to make. Also we don’t need any animals to suffer or die in order to prepare this dish.


Here the full video of the recipe with english subtitles.





Recipe for 5 people:


  • 400 gr of pasta ( spaghetti, fettuccine or bucatini )*

  • 250 gr king oyster mushrooms **

  • 130 gr of cashews

  • 350 ml of soy milk

  • 200 gr of frozen peas

  • Nutritional yeast

  • Olive oil

  • Black salt ( Kala Namek )

  • Salt Pepper

  • Smoked paprika

  • Smoked salt

  • Fresh parsley

  • Garlic

  • Shallots

  • Turmeric

  • Vegan parmesan nut cheese ( Ingredients and recipe below)

How to prepare the mushrooms “Bacon”


  1. Cut the mushrooms in small cubes.

  2. In a bowl, mix the mushrooms with 50 ml of olive oil, a teaspoon of paprika, a pinch of smoked salt, a pinch of salt and cracked black pepper.

  3. Spread on a baking tray and bake for 15-20 minutes 180°


How to make the “eggs”


  1. Soak cashew in hot water for 10 minutes.

  2. In a blender or food processor blend together: cashews, 20 gr of nutritional yeast, soy milk a pinch of salt, a pinch of Kala Namek, a clove of garlic and half teaspoon of turmeric for the color.Blend all the ingredients until smooth and liquid.


Method


  1. Make mushrooms “bacon”.

  2. Make the eggs.

  3. Finely chop fresh parsley.

  4. Mince the shallot, grease a frying pan with oil and when hot add the shallot. When is golden brown, add the peas and a little bit of water to prevent from burning.

  5. Boil water for pasta.When the peas are ready and the water is boiling, add the eggs to the pan with the peas. Add some cooking water from the pasta if the “eggs” stick to the pan.

  6. Cook the pasta until al dente. Check the cooking time on the package but don’t forget to try it.When the pasta is ready, add to the pan with eggs, bacon and parsley.

  7. Mix for a couple of minutes.

  8. Serve hot with a sprinkle of vegan parmesan, fresh parsley and black pepper.


Vegan parmesan nut cheese


Ingredients


  • 150 gr sunflower seeds

  • 100 gr almonds

  • 100 gr hemp seeds

  • 30 gr nutritional yeast

  • A pinch of salt


Blend all the ingredients into a powder. Store in a glass jar or in air tight container. Keep it in the fridge and best consumed within 2 weeks.


Nutritional values for one portion of vegan carbonara


Energy: 622 kcal

Carbohydrates: 71 grams of which sugars 7.6 gr

Fats: 26 gr

Protein: 24 gr


Minerals

Calcium: 100 mg

Iron: 7 mg

Magnesium: 99 mg

Zinc: 2.66 mg

Potassium: 385 mg

Copper: 0.7 mg


Vitamins:

Complex B

B1: 2.30 mg

B2: 2 mg

B3: 12 mg

B5: 3 mg

B6: 2.5 mg

B12: 1.92 micro gr

Folate: 149.5 micro gr

Vitamin K: 28 micro gr


Notes:


*For this recipe I have used spelt spaghetti pasta. Feel free to use any pasta that you prefer, better if long shape such as spaghetti. For a gluten free version use a gluten free pasta, buckwheat are the best.


** If you can’t find king oyster mushrooms, porcini or portobello mushrooms can work as well.


If you like the recipe, try it, share it and use the hashtag #happyfunkyvegan


Find me on Instagram and youtube.


#pasta #carbonara #vegan #healthy #italo #healthcoach

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Disclaimer: Please kindly keep in mind that Italo Calandra does not hold any kind of responsibility for any physical, mental or emotional consequences that could occur from using the information of this website. The sole purpose of the content of this website is for potential holistic health therapy clients and/or readers interested in the matters mentioned. Please pay extra attention to the information you read and interpret from the site. This site has been prepared with care based on the knowledge, opinions and experiences of the author, Italo Calandra. 

© 2018 by Mind Your Health with Italo Calandra. All rights reserved.