White beans and Soy Bolognese

Easy yet flavoursome vegan recipe...

Serves 2:
Soy (TVP small - 30g)
White Beans (Cooked and drained - 200g)
Onion (1 - sliced)
Garlic (1 clove - minced)
Olive oil
Salt
Tomato (200g - chopped)
Vegetable milk (1 tbsp)
Fresh herbs (minced - opcional)

1) Rinse the soy in warm water.
2) Heat the oil in a large pan over a medium heat. Add the onions and garlic and fry gently until softened.
3) Add the soy, beans, salt and tomato. Bring to a simmer and continue to heat gently for 10 minutes (if necessary add water).
4) Add the chopped fresh herbs and vegetable milk. Add any extra seasoning if necessary.
5) Serve over basmati rice.

Broad Beans and Seitan in Tomato Sauce

Earlier in my life picking broad beans was a family affair at my godparents house. These childhood memories were revived during last weekend visit to S&M. Today me and N podded and cooked them, the result was a fragant, delicious and fulfilling meal!

Serves 2/3:
Broad Beans (400g)
Seitan (200g - cubed)
Corianders (1 tbsp - chopped)
Garlic (2 cloves - minced)
Olive Oil (1 tbsp)
Tomato purée (3 tbsp)
Salt
Pepper

1) Cook the broad beans in water until tender. Drain.
2) Heat the olive oil in a frying pan over a medium heat add the garlic, seitan, broad beans, tomato purée and corianders.
3) Season and cook for 3 minutes.

Sauteed Kale

Serves 4:
Kale (400g)
Garlic (3 cloves - minced)
Olive oil (2 tsp)
Salt and pepper

1) Roughly slice the kale.
2) Heat the oil in a frying pan, add the garlic.
3) Add the cabbage and sauté for 5 minutes.
4) Season, to taste, with salt and freshly ground black pepper.

Red Lentil Cream Soup

Serves 2 to 4:
Potatoes (200g - peeled)
Butternut Squash (200g - peeled)
Red Lentils (100g)
Garlic (1 clove)
Water (700 ml)
Corianders (2 tbps - fresh, chopped)
Olive oil
Salt
Pepper

1) Place all the ingredients in a saucepan and cook until the potato is soft.
2) Grind and season with salt, pepper, olive oil and sprinkle with corianders.

Pepper and Tofu Stir-Fry

Serves 2:
Tofu (200g - firm, cubbed)
Olive oil (1 tbsp)
Red Pepper (1 - de seeded and chopped)
Green Pepper (1 - de seeded and chopped)
Garlic (1 clove - chopped)
Soy sauce (1 tbsp)
Black pepper (freshly ground)

1) Heat the olive oil in a wok or a large frying pan, add the tofu and fry for 3 minutes, then add the garlic, peppers and fry for 2 minutes.
2) Add the soy sauce, freshly ground black pepper and fry for 2 minutes.

Tofu Fingers

Serves 2:
Soy sauce (2 tbsp)
Water (1 tbsp)
Garlic (minced - 1 tsp)
Ginger (grated - 1 tsp)
Lime (1 - juice)
Tofu (firm, large stripes - 250g)
Corn flour (enough to coat)
Sesame seeds (1 tbsp)
Black Pepper
Olive oil

1) Mix together the soy sauce, water, garlic, lime and ginger in a medium-sized bowl.
2) Add the tofu, coat in the mixture and allow to marinate for 15 minutes or longer if possible.
3) Mix the flour, the sesame seeds and the pepper.
3) Set aside the liquid mixture and drain the tofu. Dredge the tofu in the flour mixture, coating it on all sides
4) Place a sauté pan or wok over high heat. When smoking, add just enough of the olive oil to coat the bottom of the pan. Add the tofu and cook until is brown.

Soy Croquetes

Makes 10:
Soy (TVP small - 100g)
Garlic (1 clove)
Onion (1)
Celery (stalk sliced)
Parsley (1 tbsp - chopped)
Salt (q.b.)
Tomato purée (1 tbsp)
Oat drink (or Soy) (1 tbsp)
Bread (1 slice)
Egg (1)
Breadcrumbs
Olive oil

1) Rinse the soy in warm water.
2) In a food processor mix soy, garlic, onion, celery, parsley until well combined.
3) Add the tomato, oat drink, egg and mix.
4) Shape and roll the croquetes in breadcrumbs.
4) Heat olive oil in a frying pan until it's a medium heat.
5) Shallow fry for five minutes or until cooked through and golden.

Lentil Cream Soup

Serves 2 to 4:
Potatoes (250g)
Yellow Lentils (100g)
Tomato (1 or 100 ml tomato purée)
Onion (1 - small)
Garlic (1 clove)
Water (700 ml)
Cinnamon (1/2 stick)
Cardamom (3 pods)
Turmeric (1 tsp - opcional)
Bay leaf (1)
Olive oil
Salt
Pepper

1) Place all the ingredients in a saucepan and cook until the potato is soft.
2) Grind and season with salt, pepper and a dash of olive oil.

Seitan Burgers

Makes 4 big or 8 small:
Seitan (250g)
Bread (2 slices)
Garlic (1 clove)
Onion (1 small)
Fresh herbs
Egg (1 - free range or organic)
Olive oil

1) Grind the seitan, bread, garlic, onion and herbs in a food processor or by pulsing in a blender until it resembles minced meat.
2) Mix the egg.
3) Form into burgers
4) Shallow fry, both sides, in olive oil until golden brown.

Broad Beans with Garlic and Corianders

Serves 2:
Broad Beans (400g)
Corianders (1 tbsp - chopped)
Garlic (2 cloves - minced)
Olive Oil (1 tbsp)
Salt
Pepper

1) Cook the broad beans in water until tender. Drain.
2) Heat the olive oil in a frying pan over a medium heat add the garlic, broad beans and corianders.
3) Season and cook for 3 minutes.

Hummus

Chickpeas (400g - canned)
Lemon juice (2 tbsp)
Garlic (2 cloves - crushed)
Tahini (2 tbsp)
Extra virgin olive oil (2 tbsp)

1) Drain the chickpeas and rinse.
2) Combine the chickpeas, lemon juice, garlic, tahini, in a food processor, and blend to a creamy purée.
3) Add more lemon juice or olive oil to taste. Turn out into a serving small dish, and make smooth with the back of a spoon. Drizzle with extra virgin olive oil.
4) Serve with pita bread, carrots or other veggies.

Pumpkin & Sweet Potato Cream Soup

Serves 2 to 4:
Pumpkin (400g)
Sweet Potatoes (300g)
Garlic (1 clove)
Water (500 ml)
Corianders (fresh)
Olive oil
Salt

1) Place the pumpkin, sweet potato, garlic and water in a saucepan and cook until the sweet potato is soft.
2) Grind and season with salt, olive oil and fresh coriander.

Coated Tofu

Serves 2:
Soy sauce (2 tbsp)
Water (1 tbsp)
Garlic (powder - 1 tsp)
Ginger (grated - 1 tsp)
Tofu (firm - 250g)
Corn flour (enough to coat)
Olive oil
Red onion (1 - sliced)
Scallion (1- chopped)

1) Mix together the soy sauce, water, garlic and ginger in a medium-sized bowl.
2) Add the tofu, coat in the mixture and allow to marinate for 5-10 minutes or longer if possible.
3) Set aside the liquid mixture and drain the tofu. Dredge the tofu in the flour, coating it on all sides
4) Place a sauté pan or wok over high heat. When smoking, add just enough of the olive oil to coat the bottom of the pan. Add the tofu and cook until is brown. Transfer the tofu to a hot plate and reserve.
5) Add the onion and scallion to the pan and cook until soft . Add the marinated liquid. When it starts to thicken slightly, remove from the heat and pour over the tofu.

Sautéed Mushrooms

Serves 2:
Mushrooms (200g)
Olive oil (1 tablespoon)
Bay leaf (1)
Garlic (2 cloves - minced)
Parsley (1 tbsp - chopped)

1) Clean the mushrooms and cut in half.
2) Heat the oil in a large frying pan. Add the onion and garlic and fry gently until softened but not coloured.
3) Add the mushrooms, bay leaf and cook for 5 minutes.
3) Rectify the seasoning (if needed add a pinch of salt).
4) Remove from heat and sprinkle with parsley.