Posts tagged vegan cooking

Posted 2 years ago

#Vegan Brown rice, roast pumpkin & seed salad

Olive oil spray, to grease
1kg kent pumpkin, peeled, deseeded, cut into 2-3cm pieces
400g (2 cups) long-grain brown rice
60g (1/3 cup) pepitas (pumpkin seed kernels)
55g (1/3 cup) sunflower seed kernels
80ml (1/3 cup) fresh lime juice
1 tbs soy sauce
1/2 tsp sesame oil
1 small garlic clove, crushed
1/4 tsp brown sugar
1 bunch rocket, washed, trimmed, leaves torn
CLICK PHOTO FOR METHOD
  • #Vegan Brown rice, roast pumpkin & seed salad

  • Olive oil spray, to grease
  • 1kg kent pumpkin, peeled, deseeded, cut into 2-3cm pieces
  • 400g (2 cups) long-grain brown rice
  • 60g (1/3 cup) pepitas (pumpkin seed kernels)
  • 55g (1/3 cup) sunflower seed kernels
  • 80ml (1/3 cup) fresh lime juice
  • 1 tbs soy sauce
  • 1/2 tsp sesame oil
  • 1 small garlic clove, crushed
  • 1/4 tsp brown sugar
  • 1 bunch rocket, washed, trimmed, leaves torn

CLICK PHOTO FOR METHOD

Posted 2 years ago

2 EASY #VEGAN Avocado, spinach & walnut salad

1 1/2 tablespoons roughly chopped walnuts
200g baby spinach leaves
1 ripe avocado, peeled, stone removed, sliced
Juice of 1 lemon

Method


Place walnuts into a small frying pan. Cook over medium heat, shaking frying pan often, for 3 to 4 minutes or until walnuts are golden and roasted. Remove from heat.


Arrange spinach and avocado on serving plates. Sprinkle over walnuts. Drizzle with lemon juice. Season with salt and pepper and serve.
  • 2 EASY #VEGAN Avocado, spinach & walnut salad

  • 1 1/2 tablespoons roughly chopped walnuts
  • 200g baby spinach leaves
  • 1 ripe avocado, peeled, stone removed, sliced
  • Juice of 1 lemon

Method

  1. Place walnuts into a small frying pan. Cook over medium heat, shaking frying pan often, for 3 to 4 minutes or until walnuts are golden and roasted. Remove from heat.

  2. Arrange spinach and avocado on serving plates. Sprinkle over walnuts. Drizzle with lemon juice. Season with salt and pepper and serve.

Posted 2 years ago
#Vegan  Ginger tofu stir-fry with asparagus and snow peas

Ingredients (serves 4)


2 tsp cornflour
1 cup (250ml) vegetable stock 
1 tbs soy sauce
1 tbs shaoxing wine or dry sherry
1 tbs peanut oil
250g firm tofu, drained, cut into 2cm pieces
2 tsp sesame oil
2 bunches asparagus, trimmed, cut into 5cm pieces
200g sugar snap peas, trimmed
100g oyster mushrooms, torn
5 cm piece ginger, peeled, cut into matchsticks
4 green onions, trimmed, thinly sliced lengthways
Steamed koshihikari rice, to serve


Method


Place cornflour in a medium jug. Gradually add stock, soy sauce and wine and stir to combine. Heat the peanut oil in a wok over high heat until smoking. Add half the tofu and gently stir-fry for 2 minutes or until lightly golden. Transfer to a bowl. Repeat with remaining tofu.


Heat the sesame oil in the wok until smoking. Add the asparagus and sugar snap peas and stir-fry for 1 minute. Add the mushrooms and ginger and stir-fry for 1 minute or until asparagus is bright green and tender crisp. Add the chicken stock mixture and tofu and stir-fry for 1-2 minutes or until sauce boils and thickens. Remove from heat.


Spoon the rice among serving bowls. Top with green onion and serve immediately with steamed rice.

#Vegan  Ginger tofu stir-fry with asparagus and snow peas

Ingredients (serves 4)

  • 2 tsp cornflour
  • 1 cup (250ml) vegetable stock 
  • 1 tbs soy sauce
  • 1 tbs shaoxing wine or dry sherry
  • 1 tbs peanut oil
  • 250g firm tofu, drained, cut into 2cm pieces
  • 2 tsp sesame oil
  • 2 bunches asparagus, trimmed, cut into 5cm pieces
  • 200g sugar snap peas, trimmed
  • 100g oyster mushrooms, torn
  • 5 cm piece ginger, peeled, cut into matchsticks
  • 4 green onions, trimmed, thinly sliced lengthways
  • Steamed koshihikari rice, to serve

Method

  1. Place cornflour in a medium jug. Gradually add stock, soy sauce and wine and stir to combine. Heat the peanut oil in a wok over high heat until smoking. Add half the tofu and gently stir-fry for 2 minutes or until lightly golden. Transfer to a bowl. Repeat with remaining tofu.

  2. Heat the sesame oil in the wok until smoking. Add the asparagus and sugar snap peas and stir-fry for 1 minute. Add the mushrooms and ginger and stir-fry for 1 minute or until asparagus is bright green and tender crisp. Add the chicken stock mixture and tofu and stir-fry for 1-2 minutes or until sauce boils and thickens. Remove from heat.

  3. Spoon the rice among serving bowls. Top with green onion and serve immediately with steamed rice.

Posted 3 years ago

Recipe: Homemade, Veggie-Full Ground “Meat”. VEGAN, SOY FREE.

You can use this “meat” as a base for lasagna or as the main ingredient in a wonderful tortière (meat pie) that’s impressive served as the main dish at a holiday meal. Alternatively, simply sprinkle some over your spaghetti and marinara sauce (I wouldn’t recommend cooking it in the sauce, as it will simply dissolve right in—though the flavors will still be delicious!). I’ve also used this “meat” as a topper over pizza, added it to wraps and sprinkled my chili with it.

Smoky, meaty, all natural, a good source of protein—and entirely plant-based. What better reason do you need to give up that meat?

Meaty Veg-Based Ground “Meat” (Easily Soy-Free)

Ingredients:

1 medium head cauliflower, trimmed and washed, broken into florets (about 1 pound/450 g after trimming) 2 cups (250 g) raw walnut halves 2 Tbsp (30 ml) extra virgin olive oil, preferably organic 2 cloves garlic, minced, or 1tsp (5 ml) garlic powder 1/4 tsp (1 ml) dried sage 1/2 tsp (2.5 ml) smoked paprika 1 tsp (5 ml) liquid smoke 1/2-3/4 tsp (2.5-3.5 ml) fine sea salt, to taste 2 Tbsp (30 ml) Bragg’s liquid aminos, soy sauce, or tamari (omit for an entirely soy-free “meat”) Preparation:

Preheat oven to 350 F (180C). Line a large rimmed cookie sheet or rectangular pan with parchment, or spray with nonstick spray. In a food processor, blend the cauliflower and nuts to a fine meal. Depending on how grainy you like your “meat,” it can be more or less fine; I made mine like a coarse cornmeal. Transfer the mixture to a large bowl and add remaining ingredients. Using your (clean) hands, knead everything together thoroughly, until the grounds are uniformly coated. Turn the mixture into the pan and spread out evenly. Bake for 45 minutes and up to 1 hour 15 minutes (it will depend on the size of the pan and how thick the mixture is when you first begin to bake it), stirring after 30 minutes and then every 15 minutes after that, until the meat is dry and brown (if the layer underneath comes up looking wet and white–as cauliflower tends to do–then you need to keep baking). The grounds will begin to separate and intensify in color as they roast. Once the meat is cooked, you can cool, package, and freeze it for later use, or use it right away. Will keep, up to 3 days, covered in the refrigerator. May be frozen.

Posted 3 years ago

Guide: No One Goes Hungry! Inside The Vegan Fridge
So you’re thinking about giving up meat and dairy and embracing the health & environmental benefits of a plant-based diet? Or maybe you’ve started to realize that no living being should have suffer or die to feed you? Awesome! But does this mean your health or taste buds have to suffer because you only eat plant-based food? No way! Great tasting food is something that you never have to give up as a vegan and you will achieve the best of health if you do it right. The following are suggestions on what you should consider filling your refrigerator with to make every meal delicious, satisfying, and nutritious!
CLICK ON SOURCE

Posted 3 years ago
 
North African Chickpea Soup

 
1 Tbsp grapeseed or canola oil
2-3 cloves of garlic, minced
1 small onion, diced small
1 stalk of celery or one leek, finely chopped
1 14oz can chickpeas (garbanzo beans), drained and rinsed
3 Tbsp tomato paste or ketchup (yep, ketchup works great!)
1-2 Tbsp harissa or other chili paste, add depending on the amount of heat you want.  The heat can very greatly between brands and loses its potency after some time
1 qt/1 ltr (4 cups) water, chicken broth, vegetable broth
1 package of fresh pasta or a large handful of rice noodles softened in hot water
1/2 pkg of fresh spinach leaves or a few good handfuls
squeeze of lemon juice or vinegar at the end
In a large soup pot add the oil, onions and celery.  Cook over medium low heat until translucent.  Add the garlic and saute until fragrant.   Add the tomato paste and harissa.  Cook a minute then add the water or stock slowly while stirring to combine the flavor paste in the pot with the liquids.  Throw in the chickpeas and bring to a boil.  As soon as it reaches a boil, reduce heat to a simmer.
Add the pasta and cook according to the package directions.  My suggestion is that if you are using fresh pasta, give it a rinse under tap water to remove the starch before adding it to the soup.  It might make the broth cloudy.  If using rice noodles add them right before serving to prevent overcooked mushy noodles.  To “cook” rice noodles place them in a shallow dish and cover with hot water for 10-15 minutes to soften.
Just before serving taste for seasoning, adjust to your taste.  Adding too much salt earlier on could make things too salty because some of the ingredients can bring a lot of salt to the pot.  Then add the spinach, it will only take a minute to shrink into nearly nothing, but it is sure a powerhouse vegetable that amps up the nutrition in this meal quickly and without fuss.  A squeeze of fresh lemon juice after it has been taken off the heat will add a nice bright flavor to perk up those dreary dark days of winter.  Enjoy with some crusty bread.  A meal you can feel good about, filling yet light.

 

North African Chickpea Soup

 

  • 1 Tbsp grapeseed or canola oil
  • 2-3 cloves of garlic, minced
  • 1 small onion, diced small
  • 1 stalk of celery or one leek, finely chopped
  • 1 14oz can chickpeas (garbanzo beans), drained and rinsed
  • 3 Tbsp tomato paste or ketchup (yep, ketchup works great!)
  • 1-2 Tbsp harissa or other chili paste, add depending on the amount of heat you want.  The heat can very greatly between brands and loses its potency after some time
  • 1 qt/1 ltr (4 cups) water, chicken broth, vegetable broth
  • 1 package of fresh pasta or a large handful of rice noodles softened in hot water
  • 1/2 pkg of fresh spinach leaves or a few good handfuls
  • squeeze of lemon juice or vinegar at the end

In a large soup pot add the oil, onions and celery.  Cook over medium low heat until translucent.  Add the garlic and saute until fragrant.   Add the tomato paste and harissa.  Cook a minute then add the water or stock slowly while stirring to combine the flavor paste in the pot with the liquids.  Throw in the chickpeas and bring to a boil.  As soon as it reaches a boil, reduce heat to a simmer.

Add the pasta and cook according to the package directions.  My suggestion is that if you are using fresh pasta, give it a rinse under tap water to remove the starch before adding it to the soup.  It might make the broth cloudy.  If using rice noodles add them right before serving to prevent overcooked mushy noodles.  To “cook” rice noodles place them in a shallow dish and cover with hot water for 10-15 minutes to soften.

Just before serving taste for seasoning, adjust to your taste.  Adding too much salt earlier on could make things too salty because some of the ingredients can bring a lot of salt to the pot.  Then add the spinach, it will only take a minute to shrink into nearly nothing, but it is sure a powerhouse vegetable that amps up the nutrition in this meal quickly and without fuss.  A squeeze of fresh lemon juice after it has been taken off the heat will add a nice bright flavor to perk up those dreary dark days of winter.  Enjoy with some crusty bread.  A meal you can feel good about, filling yet light.

Posted 3 years ago

African Fried Yam Slices Dun Dun………VEGAN/ VEGETARIAN! :-)))

RECIPE CLEARER ON MAIN PROFILE :-), COULDN’T GET INGREDIENTS TO LINE UP HERE, BUGGER!


  • medium yams or medium sweet potatoes, peeled and cut into 1/2 inch slices
  • water, to cover
  • teaspoon salt
  • cup flour, seasoned with
  • teaspoon salt, and
  • teaspoon pepper
  •  eggs, beaten lightly and mixed with ( USE egg replacer for Vegans EASY like I do )
  • tablespoons water
  • small scallions, chopped
  • oil (for frying)
  • Boil slices in salted water until tender. Drain and let dry. Put seasoned flour into one bowl and egg mixture into another. Dip slices first in flour, then in egg, then in flour again. Fry until golden brown on both sides and serve piping hot sprinkled with scallions.

    Picture Plantains and Banana Yams Fried :-)))))) Yummo 

    Posted 3 years ago

    African Yam Soup VEGAN!

    THIS CAN BE MADE WITH EITHER SWEET POTATOES OR YAMS :-))))

    A note - most people recommend cooks to peel yams before chopping and cooking to make soup. I like to eat potato skins and sweet potato skins when baked, so long as they’re well scrubbed and thoroughly cooked. So I leave them on for soup too. Makes for easier preparation. A matter of style.


    • 1 large onion, peeled and chopped
    • 1 or more cloves garlic, chopped
    • 4 teaspoons olive oil
    • 2 small hot chillies (fresh, if available) seeded and finely chopped
    • 1 red or green sweet pepper, seeded, sliced and chopped
    • 1 stick celery chopped or chunk of celery root, chopped (this adds a nice flavor)
    • 2 medium tomatoes, chopped
    • 2 or 3 yams or sweet potatoes, washed, scrubbed and cut into small cubes (peel, before cubing , if you prefer)
    • 1 cup tomato juice
    • 1 small can tomato paste
    • 2 cups water
    • 1 bay leaf
    • 1 teaspoon turmeric
    • more spice to taste: if you like the flavor/aroma, 1 teaspoon cumin or 1/4 teaspoon allspice
    • dash of salt or salt substitute
    • Freshly ground pepper to taste
    • garnish with chopped watercress or fresh parsley, basil, sage or other herbs

    1. In a large heavy saucepan, saute the onion and garlic over low heat in the olive oil until the onion is translucent.

    2. Add the chilies and chopped tomatoes and sweet peppers, and cook the mixture for about 5 minutes.

    3. Add the yams or sweet potatoes, tomato juice, water, bayleaf and spices.

    4. Bring the soup to a boil, immediately reduce the heat, and simmer for 20-30 minutes or until the yams or sweet potatoes are soft. Taste, add pepper and salt and adjust spices to taste.

    5. Eat hot as is ( texture of a stew).

    6. Or allow the soup to cool, mash the cubes of cooked yam into the liquid soup or puree the soup in a blender or pass the soup through a food mill. Return the soup to a pan and heat gently. Sprinkle with herbs before serving.

    This kind of soup can be served “thin” as a refreshing appetizer. If you cook or juice your own vegetable stock, this is a recipe to pour it into in place of plain tap water. Or you can add fruit juice, from orange juice to pomegranite juice.

    Or you can pump it up with more substantial variations. For a hefty garnish, in the final 5 -10 minutes of heating / reheating add a handful of frozen peas or pod peas or stir in a tablespoon of cranberry sauce and 2 tablespoons peanut butter.

    Posted 3 years ago
     
African Split Pea Soup  VEGAN
 
1 cup dried split peas
3 cups water
1 tablespoon olive oil
2 cups onions, chopped
2 large garlic cloves, minced
2  bay leaves
1 teaspoon ground cumin
1/2 teaspoon cinnamon
1/4 teaspoon cayenne
1/2 teaspoon ground cardamom
2 cups vegetable stock
2 teaspoons fresh lemon juice
1/2 cup cooked rice
salt
fresh ground black pepper
1/2-3/4 cup parsley, chopped




 1 Rinsepeas,putin soup pot with 3 cups water and bring to a boil. Reduce heat, cover and simmer for 45 minutes to an hour.
2 Meanwhile, saute the onions and garlic in oil until translucent. Mix in spices and saute for 5 - 10 minutes more, stirring frequently to prevent burning. Set aside.
3 When the split peas are cooked, stir in the onion mixture along with the vegetable stock.
4 Add the lemon juice and cooked rice, season with salt and pepper.
5 Stir in the parsley and gently reheat if necessary.
Prep Time:  15 mins
Total Time:  1 1/4 hr

    African Split Pea Soup  VEGAN

  • cup dried split peas
  • cups water
  • tablespoon olive oil
  • cups onions, chopped
  • large garlic cloves, minced
  •  bay leaves
  • teaspoon ground cumin
  • 1/2 teaspoon cinnamon
  • 1/4 teaspoon cayenne
  • 1/2 teaspoon ground cardamom
  • cups vegetable stock
  • teaspoons fresh lemon juice
  • 1/2 cup cooked rice
  • salt
  • fresh ground black pepper
  • 1/2-3/4 cup parsley, chopped




  •  1 Rinsepeas,putin soup pot with 3 cups water and bring to a boil. Reduce heat, cover and simmer for 45 minutes to an hour.
    1. 2 Meanwhile, saute the onions and garlic in oil until translucent. Mix in spices and saute for 5 - 10 minutes more, stirring frequently to prevent burning. Set aside.
    2. 3 When the split peas are cooked, stir in the onion mixture along with the vegetable stock.
    3. 4 Add the lemon juice and cooked rice, season with salt and pepper.
    4. 5 Stir in the parsley and gently reheat if necessary.

    Prep Time:  15 mins

    Total Time:  1 1/4 hr



  • Posted 3 years ago

    Vegan Vegetable Tempura with Tentsuyu Sauce


    Japanese vegetable tempura is a popular vegetarian choice when eating at a Japanese restaurant, as most places will have a vegetable tempura on the menu. Tempura is deep-fried and battered vegetables. If you’d like to try making a vegetarian tempura recipe at home, this is an easy vegetarianand vegan recipe to try. My favorite vegan tempura ingredient is sweet potatoes!

    • 1 cup flour
    • 1/2 tsp salt
    • 1/2 tsp sugar ( or substitute )
    • 1 tsp baking powder
    • 1 cup water
    • 3 tbsp vegetable oil
    • oil for frying
    • mixed veggies, any kind

      Preparation:

      Combine the flour, salt, sugar (or sub) and baking powder. Slowly add the oil and water until smooth and creamy. Chill for at least 15 minutes.

      Heat several inches of vegetable oil in a wok or large frying pan over high heat. Dip the vegetables in the batter, then drop in the oil. Allow to cook for about 3 minutes, until crisp and lightly golden brown. Drain on paper towels.

      Tentsuyu Dipping Sauce
      1/4 Cup Vegetable Stock, or Dashi if you have it
      1 Tbs Sugar
      1/4 Cup Low Sodium Tamari
      1 Tbs Rice Vinegar
      1/4 Cup Water

      Heat all the sauce ingredients in a small pan until the sugar is dissolved. Set aside to cool.