BBQ Tofu Bagel and Linguine with Kale in a Pumpkin Cashew Sauce

I’ve still been quite busy with uni. Yesterday I had my Italian exam, which I hope will be the last exam I ever sit. Not sure it went too well, so I am praying for a pass. All that’s left to go now is to hand my last assignment for history. By friday or maybe sunday I should be finished for good and I can’t wait! Then I can put more effort into cooking. My mum has been cooking more for us lately or I whip up something quick and simple for us.

Yesterday I got a chance before my exam to go back down to Fundies Wholefood Market for their Friends day. Once a month they offer 15% off, so I thought it was worth buying up on organic fruit and veggies. I recently saw the EWG’s 2013 Shopper’s Guide to Pesticides in Produce. Although this data is from the USA, in Australia we do use a lot of the same pesticides. In fact I did an assignment a while back and I found that we use a lot of pesticides that are illegal in other countries.

In the last couple of years since I have been buying and growing more organic produce I really notice the difference in the taste. I notice that particularly conventional apples, zucchini, green beans, rocket and other leafy greens have a really bitter taste. Marco can taste it as well now and enjoys the taste of organic vegetables much better. Before I went to Europe we were regularly going to the Organic Markets on Sundays, but I have gotten slack since I got back. But this latest shoppers guide has really reminded me why I want to buy organic. We can’t afford or find everything on this list of the Dirty Dozen, but I am going to make a conscious effort to try to buy organic or avoid these ones. So you can see what I bought below. I got most of this stuff for juicing since its something we do every day.



We also bought these Bagel Boys Sesame Bagels from Fundies. They looked too good to pass up. Coles and Woolies have just recently got bagels, but they are full of preservatives. These ones have completely natural ingredients.521441_10151054742632292_1369225709_n

When we were living in Milan we use to often go to The Bagel Factory for breakfast or lunch, when we were sick of pizza or pasta. We would chose a whole wheat bagel and usually get the Bagel con uova all”occhio di bue  filling, that was full of egg, ham, capsicum and onion. When I wasn’t as hungry I would order the  hummus filling instead. They were both really delicious. In case you didn’t realize I wasn’t vegan this time last year. But now I look back and I can’t believe I use to eat this bagel with all that egg and ham. I remember how good it tastes but I think I ate enough of them to live without them. Marco still has fond memories of these bagels.

Marco really wanted to recreate this breakfast bagel, but instead I made some veganised versions. Yesterday  since we were in a hurry, we quickly cooked up some Fry’s Traditional Burgers, prepared some fresh salad items and stuffed them into our bagels. These were so good! The Bagels were not as good as the fresh ones in Milan, but toasted they still good.

Sweet-and-Sour Meatballs

Sweet-and-Sour Meatballs

Today I had a bit more time to think about lunch so I made us these BBQ Tofu Bagels. I still had heaps of homemade BBQ, that I used to make the Sweet and Sour Meatballs from Chloe’s Kitchen a while ago. You can find the recipe for both the sauce and the meat balls on Smith’s Vegan Kitchen blog. I marinated the tofu and the onions in this sauce then cooked them in a griddle pan. These bagels were even better then the day before. This tofu is also really good on its own.



BBQ Tofu Bagel (vegan, gluten free option, nut free)


200g organic firm tofu

1/2 homemade BBQ sauce (recipe above)

1 brown onion olive oil

3 bagels (wheat flour/gluten free)

1 tomato sliced

1 small carrot grated

1 small beetroot grated

1/2 cucumber sliced

3 lettuce leaves

1 handful of alfalfa???????????????????????????????


1. Press the tofu, then slice it into 6 pieces.

2. Marinate the tofu and sliced onion in the BBQ sauce.

3. Heat a griddle pan with olive oil, then cook the tofu and onions for 7-10 mins. The onion should be softnened and the tofu should be heated through.

4.Slice the bagels so you have two halfs, then brush them with olive oil and toast them in the griddle pan.

5. Add some extra bbq sauce onto the bagels, then fill them with tofu, onion, sliced tomato, grated carrot, grated beetroot, sliced cucumber, alfalfa and lettuce.

*Serves 3


Tonight Mum went out, I was nearly not going to cook, but I felt guilty having all this food in the fridge. I really wanted to try out this Red Russian Kale that I got from Fundies, so I came up with this. Marco loved this dish and was disappointed I didn’t make enough for seconds. Luckily I have some left over sauce so this will be lunch again tomorrow.


Linguine with Kale in a Pumpkin Cashew Sauce (vegan, gluten free option, soy free)

Ingredients for Pumpkin Cashew Sauce: 

3 cups chopped butternut pumpkin (or 2 cups mashed pumpkin)

3/4 cup cashew (raw or presoaked)

1 cup almond or other plant milk

2 teaspoons dijon mustard

2 tablespoons extra virgin olive oil

1 teaspoon garlic powder

3 tablespoons nutritional yeast (optional for cheezy flavour)

sea salt to taste,

Remaining Ingredients:

1 tablespoon extra virgin olive oil

1 bunch red russian kale (or other type kale/spinach), roughly chopped

4 serves linguine/other long pasta

2-3 tablespoons pumpkin seeds (optional)

italian parsley (optional)


First Prepare the Sauce:???????????????????????????????

1. Steam the pumpkin in a large pot of water until it is soft. This should take about 20 mins. Then remove the pumpkin and mash it.

2. In the meantime if you haven’t soaked the cashews already, boil them for 10 mins.

3. In a processor, add the cashews and blend them until they are mostly broken down.

4. Add the pumpkin and almond milk and continue to blend. The cashews should be braking down now. Keep scraping down the sides of the bowl so there are no pieces of cashew that aren’t being blended.

5. While the processor is on add the dijon mustard, olive oil, garlic powder, nutritional yeast, and sea salt.

Now prepare the rest:

6. Cook the pasta according to packet instructions.

7. Heat olive oil in a large pan. Then add the kale, sea salt and pepper. Saute for 2 minutes or until it begins to wilt.

8. Add the pumpkin cashew sauce to the pan and heat through.

9. Serve sauce ontop of hot pasta and garnish with lightly toasted pumpkin seeds and italian parsley.

*Serves 4


24 thoughts on “BBQ Tofu Bagel and Linguine with Kale in a Pumpkin Cashew Sauce

  1. 2 amazing dishes! Now, I want that BBQ tofu bagel, please,….! That linguine & that sauce looks so tasty & lovely! I must make this soon! Pumpkins are going out of season over here!!!!

    • Thanks Sophie 🙂 im craving that bagel now, wish we didn’t eat them all. i think its pumpkin season for us know. its getting cold so its nice to have pumpkin on hand for roasting or making soups

  2. These recipes look really delicious especially that pumpkin sauce. I am completely addicted to pumpkin and have most of an enormous one ready to trial this recipe 🙂

  3. I am so impressed that Marco found Fundies for you 😉 Haha… I wish that there was an organic market like that closer to me in Perth. I do often visit local wholefood markets here but none of them are as impressive as Fundies! I love the sound of that tofu bagel. Amazing homemade BBQ sauce!!! Thanks for sharing the list of nasties also. It’s actually made me a little queasy, as some veggies I buy are from the supermarket (when I can’t find organic) and I never really know what’s been sprayed on them. It’s horrible that we have to think about these things, isn’t it?! I wish I had a large enough garden to grow all of my own produce! (congrats on finishing your exams also. I’ll be praying alongside you that you’re finished for good!!) xx

    • Yeah so was I lol hes come a long way from the days of only eating nandos and kfc. I was really surprised too about some of those ones on the list. It doesn’t seem fair that we should have to pay so much for food as it is and then have it contaminated with all those sprays. I even worry about imported foods as I have heard they spray them so they are cleared to come into the country. We decided if we eat out one night less a week we can afford to buy more organic foods. If you do have a little bit of space, I really recommend getting one of those small garden beds sets I got from bunnings and growing some silverbeet, chard, and lettuce. Those things dont seem to get attacked by pest and they are always nice to have on hand. Thanks so much for your prays!! I just really want to be finished uni once and for all. Especially italian, I didn’t realise learning a language is like playing an instrument there is a certain amount of talent involved as well. I just want to get back to enjoying it and not dreading it anymore.

      • Haha, I know what you mean, Aaron has come a long way from his old diet too. He used to mostly eat huge chunks of meat, possibly a bit of iceberg lettuce and other neutral veg and chips! He’s actually amazing in terms of his love of veggies now. He asks me to make ‘his favourite’ kale salad with nooch, garlic and chilli in it most of the time… closely followed by brussels sprouts (I put some bacon in it cos he loves it) and beetroot. He’s also agreed to only two meat meals per week! I’ve started a little vegie garden also. I’ve got some kale, strawberries, herbs and tomatoes out on the balcony. There are a few holes in the basil leaves but everything else seems ok so far! I might buy some silverbeet if it seems pest resistant? I love silverbeet.
        I can understand how learning certain ‘arts’ can ruin your love of them. I was the same with creative writing at uni. I wanted to be a writer for a while, but I hated having to produce things for class and fit the ‘mold’ of my teacher! Grr! I’m glad you’re near the end of Italian classes now so you can learn/use it for yourself again. Hugs xx

  4. Pumpkin cashew sauce!!… I would have never thought!… see how limited my non-vegan perspective is? I have to try this… and more of your recipes! And thanks for the guides too. Most of the data applies to Europe as well, even though we seem to have done tremendous efforts in regulating pesticide usage in the last decade…

    • Thanks Athina 🙂 Don’t feel so bad, until this last year I didn’t think of cashews to be anymore then a nut lol I was wondering about the pesticides in Europe. When I was in Italy I noticed they did sell some organic fruit and vegetables in the supermarket and it was quite reasonably priced, but I wasn’t sure how bad the regular food was since it looked so much better then what I am use to seeing here.

      • Actually there are some pretty neat directives/laws, voted over the past years by EU and EFSA (European Food Safety Authority), about inorganic products… there’s a pretty strict pesticide control, there’s control over additives in processed products and there’s also a law forbidding the cultivation of genetically modified crops! Bad news is the food industry lobbies are currently pressing hard to dismiss certain directives, esp. that last one about GMO food… it just infuriates me to know we have achieved something other countries are struggling for and there’s the risk of loosing it over profit!

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