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Cook Vegan Italian Food

If you’ve follow my other posts and podcast episodes, you know it’s been over 18 (long) months since I’ve been eating Vegan. In case you’re still curious how difficult that is, you should check out my post on the difference in diets – it’s not easy.

That said, most of my family is Italian and since I’ve been raised on great Italian food from my parents and grandparents over the years, that perfect food was hard to give up. Why do I have to give up that food being Vegan you might be asking yourself? Well, Italian food has a little bit of cheese in most of their dishes (a lot-a-bit actually). After searching for a while, I wasn’t able to find any sauces or store bought pastas that wouldn’t mess with my stomach plus food just has too many preservatives now, so regretfully I decided to give up Italian food.

That is, until I was met some great people at a local Vegan Festival that informed me of this Italian Food Company, that specialized in Vegan and Gluten Free options! What? I know – I didn’t believe it at first either. But after I tried some their samples at the festival, I was blown away. When I got back home, I decided to reach out to the food company to find out more about their business and if its really Vegan.

To my surprise, the owners have done a great job finding recipes from all over Italy, then bringing them back to the States and mixing fresh Italian ingredients from Italy to make some amazing pastas, spreads and sauces. You can read their full story here.

Below is a great recipe that my wife and I cook all the time. This allows us to eat fresh Italian food without guilt or feeling bloated afterwards & it’s Vegan!

Total Kitchen Time: Including Prep, Less than 20 minutes



  • 1 Container of STI’s Marinara Sauce 
  • 1 Package of STI’s ChickPea Pasta
  • 1 Chopped Zucchini & 1 Chopped Yellow Squash
  • 1 Cup of Chopped Portobello Mushrooms
  • 2 tbsp of Avocado Oil or Extra Virgin Olive Oil
  • 1/2 Cup of Vegan Mozzarella or Vegan Parmesan Cheese
  • Italian Seasoning, Garlic, Salt & Pepper
  • 2 Large Pots
  • 2-4 Hungry People 🙂


First, fill one large pot about half way with water & bring to a boil (no need to measure the water) and add in a punch of salt.


Simultaneously, have another pot filled with your chopped mushrooms, zucchini & other vegetables. Add oil, salt & peeper then cook for 5-8 minutes.

After water is boiling in the first pot, add an entire package of the ChickPea Pasta (or GF Pasta alternative). Let sit in boiling water for 10-12 minutes on medium heat, stir occasionally.

When ready, remove the pot from stove and strain the pasta immediately while running cold water through stainer (this will make sure the pasta stops cooking). Let sit for a few minutes.

Now add your fresh marinara sauce to the pot with all the vegetables & let simmer on low, this will allow the vegetables to finish cooking in the sauce, while soaking up all of its flavor. IMG_0485

Optional step: Place cooked pasta back in the first large pot on low heat, add Italian seasoning, garlic and Coconut/Almond Milk (or milk alternative). Then add cheese alternative, stir for a few minutes while sauce is simmering in other pot. 

After 3-5 minutes, turn off stop top. Everything is now ready!

Lastly, take a large cooking spoon to scoop the sauce a place the desired amount into the pot with all your pasta. Stir the sauce and pasta together until you’ve reached the desired ratio, serve in a bowl and enjoy!


To get all these ingredients and many more Vegan Italian dishes, simply visit STI Fine Foods to get fresh meals from Italy shipped directly to your home.

After you fill your shopping cart on their site simply put in the code: theberardo to receive a special discount that’s good for countless orders.

Thanks for following, now go make something Italian!

Comments are encouraged ;)

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