Serves 2:
Bulgur Wheat (200g - cooked)
Parsley (10g - minced)
Mint (4 leaves - chopped)
Tomatoes (2 - diced)
Cucumber (1 - diced)
Black Olives (20 - pitted)
Olive oil
Lemon juice
1) Mix all the ingredients in a serving bowl.
2) Serve at room temperature.
Serves 2:
Eggplant (1)
Bread (2 slices crumb)
Tomato (2– diced)
Grated cheese (50 g)
Oregano (1 tbsp)
Olive oil
1) Cut the eggplants in half and scoop out the pulp, leaving a shell about 1 cm thick. Take care not to break through the skin of the eggplant.
2) In a frying pan, place the eggplant pulp, a little olive oil and cook for 5 minutes over medium heat.
3) Add the bread crumbs and diced tomato and cook for 2 minutes. Remove from heat and sprinkle with cheese and oregano.
4) Fill the eggplant shells with this mixture.
5) Bake in the oven (grill), 180C for 10 minutes or until golden brown.
Serves 2:
Seitan (200g - sliced)
Tomato (400g - peeled, seeded and chopped or 200g tomato purée)
Onions (200g - thinly sliced)
Bay Leaves (2)
Olive oil (2 tbsp)
Salt
Pepper
1) In a large frying pan add the seitan with a tbsp of olive oil and fry until golden brown. Season to taste with salt and pepper. Reserve.
2) For the tomato sauce, heat the olive oil (1 tbsp) in the frying pan, add the onion and gently fry until softened but not coloured.
3) Add the tomato and simmer for 5 minutes. Season to taste. Add the seitan and cook for 3 more minutes.
Serves 2:
Pumpkin (200g -peeled and diced)
Carrots (2 - peeled and diced)
Onion (1 - sliced)
Seitan (150g - diced)
Tomato Purée (2 tbsp)
Water (1 tbsp)
Olive oil
Salt
Pepper
1) Put the diced pumpkin and carrot in a pot of water and cook over a medium heat until the pumpkin is tender.
2) Sauté the onion in olive oil.
3) Add the pumpkin, carrot and seitan and continue to sauté until the pumpkin begins to take on a golden colour.
4) Add the tomato purée and water and cook for 3 more minutes.
5) Season to taste with salt and pepper.
Serves 2:
Penne (200g)
Mushrooms (200g)
Soy Cream (200ml)
Garlic (1tsp - powder)
Tomato Pulp (1 tbsp)
Soy Sauce (1 tbsp)
Olive oil
Pepper
1) Cook the penne "al dente", drain and reserve.
2) In a saucepan cook the mushrooms with a drizzle of olive oil until soft. Add the garlic, soy sauce and tomato pulp and mix until combined.
3) Add the soy cream and simmer for 2 minutes.
4) Pour the sauce over the pasta and toss to coat and mix the spinach into the pasta. Season to taste with pepper.
Serves 2:
Fusilli (175g)
Pumpkin (100g - peeled, cubed)
Zucchini (100g - cubed)
Tomato Passata (200 ml)
Onion (1 - sliced)
Soy drink (2 tbsp)
Salt
Olive oil
1) Bring a large pot of water to the boil. Add the pasta and cook "al dente".
2) In a large frying pan, heat olive oil and add the pumpkin, zucchini and onion. Fry for about 5 minutes, stirring continuously until the pumpkin start to soften
3) Add the tomato and the soy drink.
4) Season to taste.
5) When the fusilli is cooked (it should take 10 minutes), drain well and add to the pumpkin mixture. Toss the fusilli through the sauce and spoon onto plates.
Serves 2:
Soy (TVP small - 50g)
Onion (1 - sliced)
Garlic (1 clove - minced)
Olive oil
Salt
Tomato (200g - chopped)
Soy Cream (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, 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 soy cream. Add any extra seasoning if necessary.
5) Serve with spaghetti (gluten free for a gluten free meal)
Serves 2:
Zucchini (2 - cubed)
Tomato (2 - chopped)
Fresh herbs (chopped: parsley, corianders, basil)
Pepper
Salt
Muscovado Sugar (1 tsp)
1) In a saucepan add the zucchini, tomato and muscovado sugar and simmer until the zucchini is tender.
2) Add the fresh herbs.
3) Season to taste.
Tip:
Excelent as a sauce for pasta or to eat with polenta.
Serves 2:
Easy-cook polenta (200g)
Water (250 ml)
Tomatoes (2 - sliced)
Cheese (50 g - grated)
Oregano
Salt
Back pepper (freshly ground)
1) Bring the water to a boil in a large pan, and add the salt.
2) Place the polenta grains in a jug and pour slowly into the boiling water. Use a long-handled wooden spoon to stir constantly, until all the polenta has been incorporated and there are no lumps.
3) Pour the polenta mixture into the baking tray.
4) Garnish with tomato, sprinkle with cheese, oregano and ground pepper.
5) Bake in the oven (grill) until the cheese melts.
Serves 2:
Seitan (200g - cubed)
Bay leaf (2)
Onions (2 - finely sliced)
Tomato (1 - peeled and chopped)
Tomato purée (1 tbsp)
Salt and pepper
1) Heat the olive oil in a frying pan. Add the seitan and fry until browned on all sides. Once browned, remove the seitan and set aside.
2) Add the onion, bay leaf and thyme, and fry until the onions have softened. Add the tomato, tomato purée, mix well, and bring to the boil.
3) Reduce the heat and return the seitan to the pan. Season. Cover and cook for 2 minutes.
Serves 2:
Couscous (100g)
Tomato (1- cubed)
Sweetcorn (100g - cooked)
Onion (1 -finely chopped)
Fresh coriander and/or parsley (1 tbsp - chopped)
Olive oil
Salt
1) Cover the couscous with twice its volume of hot water and leave to soak for 5 minutes.
2) Mix together with the remaining ingredients and leave to stand for 30 minutes to let the flavours develop.
3) Serve chilled or at room temperature.
