Makes 4 1/2 cups (1.125 L)
This is a vegan version of a creamy, cheesy, childhood favourite. A cup (250 mL) provides most of your B vitamins for the day, including vitamin B12 when made with Red Star Vegetarian Support Formula nutritional yeast. One cup (250 mL) of Mac Un-Cheese also provides 12 grams of protein (and more in the variation with wieners). Some children prefer this dish without the onion or tomatoes, as in the very simple variation listed below.
1 1/2 cups (375 mL) uncooked macaroni, about 12 ounces (340 g)
1 tablespoon (15 mL) coconut or olive oil
1/2 onion, finely chopped
1 3/4 cups (435 mL) canned, diced tomatoes (14-ounce/398 g can)
1 tablespoon (15 mL) nutritional yeast
1 cup (250 mL) Gee Whiz Spread or grated non-dairy cheese
Cook pasta in simmering water according to package directions or until al dente. Drain well and return to the cooking pot.
Heat the oil in a saucepan over medium heat. Add the onion and cook until translucent. Stir in the tomatoes and yeast. Add the Gee Whiz Spread, mix well, and heat through. Stir into the hot pasta, thoroughly coating with the sauce. Season to taste.
Per cup (250 mL): calories: 267, protein: 12 g, fat: 6 g, carbohydrate: 43g (4 g from sugar), dietary fibre: 5 g, calcium: 68 mg, iron: 3 mg, magnesium: 58 mg, phosphorus: 216 mg, potassium: 517 mg, sodium: 229 mg, zinc: 2 mg, thiamin: 3.9 mg, riboflavin: 3.7 mg, niacin: 26 mg, vitamin B6: 3.5 mg, folate: 216 mcg, pantothenic acid: 0.8 mg, vitamin B12: 2.7 mcg, vitamin A: 21 mcg, vitamin C: 21 mg, vitamin E: 1 mg, omega-6 fatty acids: 1 g, omega-3 fatty acids: 0.1 g
Percentage of calories from protein 17%, fat 20%, carbohydrate 63%