This looks so simple, but tastes great! The oranges make the salad really juicy, but there is a vinagerette should you wish to add it.
Spinach and Orange Salad
Ingredients:
4 cups fresh baby spinach
2 oranges, peeled and sectioned
1 large avocado peeled, and sliced
2 tablespoons sliced almonds, toasted
Method:
1. Rinse and dry baby spinach and divide onto four plates.
2. Slice the ends of the orange off and use a knife to peel the orange. Slice in between the segments so you get only the best part of the orange.
3. Arrange the orange and avocado on the spinach and top with toasted nuts.
Dressing (optional):
In a jar, put 1/3 cup fresh squeezed orange juice, 1 teaspoon finely shredded orange zest, 2 teaspoons red wine vinegar, 2 teaspoons salad oil, 1/8 teaspoon salt, dash black pepper. Put the lid on the jar and shake well.
Source: http://coleensrecipes.blogspot.com/2009/06/my-new-favorite-salad.html
Serves: 4
Rating: 4.5
Tuesday 29 December 2009
Brocoli and Orange Salad
Browsing through random blogsites today I found this recipe from a woman named Coleen. The combination of crunchy and soft, sweet and bright looked really appealing.
To make this a vegan salad, you could replace the mayonnaise with vegan-mayonnaise (if available in your area) or even with soft tofu.
Broccoli and Orange Salad
Ingredients:
Salad:
3 large heads of broccoli (broken into small pieces)
1 red capsicum (diced finely)
1 cup raisins
2 oranges (peeled & sliced thick)
15 ounce can of black beans (rinsed & drained)
1/2 cup sunflower seeds
1/2 cup sliced green onion tops
Dressing:
1/2 cup light mayonnaise
2 tablespoons fresh lemon juice
2 tablespoons sugar
1/4 teaspoon black pepper
Method:
1. Wash (and shake dry) the broccoli heads. Remove as much of the stalk and stems as you can so you can break the florets into bite size pieces and place these into a bowl.
2. Add diced red capsicum, raisins, oranges, black beans, sunflower seeds and green onions.
3. Mix dressing ingredients with a whisk and pour dressing over the salad. Toss gently and serve immediately.
NOTE: Peel the oranges, removing as much of the white as you can, then slice the orange into thick slices; cut the thick slices into four wedges.
NOTE: You may not need all of the dressing.
Source: http://coleensrecipes.blogspot.com/2009/07/broccoli-and-orange-salad.html
Serves: 4-6
Rating: 4.5
To make this a vegan salad, you could replace the mayonnaise with vegan-mayonnaise (if available in your area) or even with soft tofu.
Broccoli and Orange Salad
Ingredients:
Salad:
3 large heads of broccoli (broken into small pieces)
1 red capsicum (diced finely)
1 cup raisins
2 oranges (peeled & sliced thick)
15 ounce can of black beans (rinsed & drained)
1/2 cup sunflower seeds
1/2 cup sliced green onion tops
Dressing:
1/2 cup light mayonnaise
2 tablespoons fresh lemon juice
2 tablespoons sugar
1/4 teaspoon black pepper
Method:
1. Wash (and shake dry) the broccoli heads. Remove as much of the stalk and stems as you can so you can break the florets into bite size pieces and place these into a bowl.
2. Add diced red capsicum, raisins, oranges, black beans, sunflower seeds and green onions.
3. Mix dressing ingredients with a whisk and pour dressing over the salad. Toss gently and serve immediately.
NOTE: Peel the oranges, removing as much of the white as you can, then slice the orange into thick slices; cut the thick slices into four wedges.
NOTE: You may not need all of the dressing.
Source: http://coleensrecipes.blogspot.com/2009/07/broccoli-and-orange-salad.html
Serves: 4-6
Rating: 4.5
Satay Tofu & Vegetables
It is important to remember that tofu takes on the flavours in which it is marinaded.
This recipe is so much tastier than the "off the shelf" varieties that come in jars. This way, you know what you're putting into your body, and you can avoid nasty additives like MSG.
This dish can be made vegan by substituting agar agar or maple syrup for the honey as well as using soy milk.
Satay Tofu & Vegetables
Ingredients:
350g firm tofu
1 tablespoon olive oil
1 carrot, sliced
1 red capsicum, sliced
1 cup snow peas
½ cup broccoli florets
Marinade:
1 cup pineapple juice
2 tablespoons soy sauce
2 cloves garlic, crushed
1 teaspoon honey
Satay Vegetable Sauce:
½ cup Crunchy Peanut Butter
1 small onion, diced
1 cup vegetable stock
1 teaspoon cumin
½ cup low fat soy milk or dairy milk
½ teaspoon mild curry powder
½ cup reserved marinade
1 ½ tablespoons lemon juice
Method:
1. Cut tofu into eight 1cm thick small rectangles.
2. Combine all marinade ingredients in a shallow dish and place tofu in marinade and stand for 30 minutes.
3. Heat half the oil in a frypan. Cook tofu until golden brown on both sides, set aside and keep warm.
4. Combine all Sauce ingredients in a small saucepan over medium heat.
5. Bring mixture to the boil, reduce heat and simmer continuously for 5 minutes.
6. Whilst sauce is simmering, heat remaining oil in the frypan. Stir-fry carrot, capsicum, snow peas and broccoli for 2-3 minutes.
7. Add tofu to the frypan and pour satay sauce over the vegetables and tofu.
8. Serve over steamed rice.
Per Serve: 1100 Kilojoules (265 Calories). Protein 14g. Total Fat 15g. Saturated Fat 2g. Carbohydrate 19g. Total Sugars 13g. Sodium 580mg. Potassium 505mg. Calcium 230mg. Iron 2.5mg. Fibre 6g.
Source: http://www.vegetarianweek.com.au/HealthyEatingTips/Recipes/Satay-Tofu--Vegetables.aspx
Serves: 4-6
Rating: 4.5
This recipe is so much tastier than the "off the shelf" varieties that come in jars. This way, you know what you're putting into your body, and you can avoid nasty additives like MSG.
This dish can be made vegan by substituting agar agar or maple syrup for the honey as well as using soy milk.
Satay Tofu & Vegetables
Ingredients:
350g firm tofu
1 tablespoon olive oil
1 carrot, sliced
1 red capsicum, sliced
1 cup snow peas
½ cup broccoli florets
Marinade:
1 cup pineapple juice
2 tablespoons soy sauce
2 cloves garlic, crushed
1 teaspoon honey
Satay Vegetable Sauce:
½ cup Crunchy Peanut Butter
1 small onion, diced
1 cup vegetable stock
1 teaspoon cumin
½ cup low fat soy milk or dairy milk
½ teaspoon mild curry powder
½ cup reserved marinade
1 ½ tablespoons lemon juice
Method:
1. Cut tofu into eight 1cm thick small rectangles.
2. Combine all marinade ingredients in a shallow dish and place tofu in marinade and stand for 30 minutes.
3. Heat half the oil in a frypan. Cook tofu until golden brown on both sides, set aside and keep warm.
4. Combine all Sauce ingredients in a small saucepan over medium heat.
5. Bring mixture to the boil, reduce heat and simmer continuously for 5 minutes.
6. Whilst sauce is simmering, heat remaining oil in the frypan. Stir-fry carrot, capsicum, snow peas and broccoli for 2-3 minutes.
7. Add tofu to the frypan and pour satay sauce over the vegetables and tofu.
8. Serve over steamed rice.
Per Serve: 1100 Kilojoules (265 Calories). Protein 14g. Total Fat 15g. Saturated Fat 2g. Carbohydrate 19g. Total Sugars 13g. Sodium 580mg. Potassium 505mg. Calcium 230mg. Iron 2.5mg. Fibre 6g.
Source: http://www.vegetarianweek.com.au/HealthyEatingTips/Recipes/Satay-Tofu--Vegetables.aspx
Serves: 4-6
Rating: 4.5
Chickpea and Sweet Potato Koftas
This dish can be served with Hummus or Babaghanous. Omit the yoghurt for a dairy-free/vegan dish.
Chickpea and Sweet Potato Koftas
Ingredients:
400g orange sweet potato (kumera), peeled and diced (you will need 200g cooked sweet potato)
240g can chickpeas, drained, rinsed
1 small red onion, diced
2 cloves garlic, chopped
3 teaspoons grated fresh ginger
2 teaspoons cumin seeds
2 tablespoons lemon juice
¼ cup soy flour
½ cup fresh peas
2 tablespoons plain flour
2 tablespoons canola oil
1 lebanese cucumber
4 pita bread rounds, cut into quarters
¼ cup tahini
¼ cup low-fat plain yoghurt
1 cup firmly packed fresh mint
Method:
1. Cook the sweet potato in boiling water for 10 minutes, or until tender. Drain. Blend in a food processor with the chickpeas, onion, garlic, ginger, cumin and lemon juice until smooth.
Add the soy flour and process until combined. Stir in the peas.
2. Roll tablespoons of the mixture into balls, then flatten with your hand. Dip into the flour, shaking off any excess.
3. Heat the oil in a non-stick frying pan. Add the koftas in batches and cook over medium heat for 3 minutes each side, or until golden brown. Drain well on crumpled paper towels.
4. Using a vegetable peeler, cut the cucumber into ribbons.
5. Serve the koftas with the pita bread, tahini, yoghurt, mint and cucumber.
Per serve (6): 1440kJ (345cal). Protein 13g. Fat 15g. Carbohydrate 39g. Sodium 290mg. Potassium 530mg. Calcium 110mg. Iron 3mg. Fibre 8g
Source: http://www.vegetarianweek.com.au/HealthyEatingTips/Recipes/Chickpea-and-Sweet-Potato-Koftas.aspx
Serves: 4-6
Rating:
Chickpea and Sweet Potato Koftas
Ingredients:
400g orange sweet potato (kumera), peeled and diced (you will need 200g cooked sweet potato)
240g can chickpeas, drained, rinsed
1 small red onion, diced
2 cloves garlic, chopped
3 teaspoons grated fresh ginger
2 teaspoons cumin seeds
2 tablespoons lemon juice
¼ cup soy flour
½ cup fresh peas
2 tablespoons plain flour
2 tablespoons canola oil
1 lebanese cucumber
4 pita bread rounds, cut into quarters
¼ cup tahini
¼ cup low-fat plain yoghurt
1 cup firmly packed fresh mint
Method:
1. Cook the sweet potato in boiling water for 10 minutes, or until tender. Drain. Blend in a food processor with the chickpeas, onion, garlic, ginger, cumin and lemon juice until smooth.
Add the soy flour and process until combined. Stir in the peas.
2. Roll tablespoons of the mixture into balls, then flatten with your hand. Dip into the flour, shaking off any excess.
3. Heat the oil in a non-stick frying pan. Add the koftas in batches and cook over medium heat for 3 minutes each side, or until golden brown. Drain well on crumpled paper towels.
4. Using a vegetable peeler, cut the cucumber into ribbons.
5. Serve the koftas with the pita bread, tahini, yoghurt, mint and cucumber.
Per serve (6): 1440kJ (345cal). Protein 13g. Fat 15g. Carbohydrate 39g. Sodium 290mg. Potassium 530mg. Calcium 110mg. Iron 3mg. Fibre 8g
Source: http://www.vegetarianweek.com.au/HealthyEatingTips/Recipes/Chickpea-and-Sweet-Potato-Koftas.aspx
Serves: 4-6
Rating:
Spicy Pumpkin and Lentil Tagine
This recipe comes from the collection from Australia's National Vegetarian Week campaign.
National Vegetarian Week aims to encourage people to pledge to "try veg" for the week and see the benefits that eating a meat-free diet brings.
This dish takes around 15 minutes to prepare, and about 40 minutes to cook, but is worth it.
Spicy Pumpkin and Lentil Tagine
Ingredients:
1 tbsp sunflower oil
1 brown onion, finely chopped
3 garlic cloves, crushed
1 tsp ground cumin
1 tsp ground sumac
1 tsp ground coriander
¼ tsp ground chilli (optional)
420g can low salt diced tomatoes
1 tbsp tomato paste
½ tsp sugar
¼ cup flat leaf parsley, chopped
¼ cup coriander leaves, chopped
400g can brown lentils (drained and rinsed)
600g butternut pumpkin, seeded and chopped into 2cm pieces
Method:
1. Heat oil in a large saucepan, add the onion and cook over low heat until softened. Add the garlic, cook for a few seconds, then stir in the ground spices. Cook for 30 seconds, add the tomatoes, tomato paste, sugar, half the parsley and coriander.
2. Add the lentils and chopped pumpkin, stir well, then cover and simmer for 15-20 minutes or until the pumpkin is tender.
3. Sprinkle with remaining parsley and coriander to serve.
4. Serve with couscous with currants and almonds.
Per serve: 775kJ (185cal); Protein 5g; Total Fat 11g; Saturated Fat 1g; Carbohydrate 14g; Total Sugars 9g; Sodium 170mg; Potassium 750mg; Calcium 60mg; Iron 2.1mg; Fibre 4g.
Source: http://www.vegetarianweek.com.au/HealthyEatingTips/Recipes/Spicy-Pumpkin-and-Lentil-Tagine.aspx
Serves: 4-6.
Rating:
National Vegetarian Week aims to encourage people to pledge to "try veg" for the week and see the benefits that eating a meat-free diet brings.
This dish takes around 15 minutes to prepare, and about 40 minutes to cook, but is worth it.
Spicy Pumpkin and Lentil Tagine
Ingredients:
1 tbsp sunflower oil
1 brown onion, finely chopped
3 garlic cloves, crushed
1 tsp ground cumin
1 tsp ground sumac
1 tsp ground coriander
¼ tsp ground chilli (optional)
420g can low salt diced tomatoes
1 tbsp tomato paste
½ tsp sugar
¼ cup flat leaf parsley, chopped
¼ cup coriander leaves, chopped
400g can brown lentils (drained and rinsed)
600g butternut pumpkin, seeded and chopped into 2cm pieces
Method:
1. Heat oil in a large saucepan, add the onion and cook over low heat until softened. Add the garlic, cook for a few seconds, then stir in the ground spices. Cook for 30 seconds, add the tomatoes, tomato paste, sugar, half the parsley and coriander.
2. Add the lentils and chopped pumpkin, stir well, then cover and simmer for 15-20 minutes or until the pumpkin is tender.
3. Sprinkle with remaining parsley and coriander to serve.
4. Serve with couscous with currants and almonds.
Per serve: 775kJ (185cal); Protein 5g; Total Fat 11g; Saturated Fat 1g; Carbohydrate 14g; Total Sugars 9g; Sodium 170mg; Potassium 750mg; Calcium 60mg; Iron 2.1mg; Fibre 4g.
Source: http://www.vegetarianweek.com.au/HealthyEatingTips/Recipes/Spicy-Pumpkin-and-Lentil-Tagine.aspx
Serves: 4-6.
Rating:
Vegetable tagine with apricots
This dish is low-fat, low-GI, and diabetic-friendly, and is easily made into a vegan recipe by omitting (or substituting) the yoghurt. The fruit adds a great sweet answer to the spices.
Vegetable tagine with apricots
Ingredients:
2 tsp olive oil
1 brown onion, halved, cut into wedges
2 carrots, peeled, coarsely chopped
2 garlic cloves, crushed
2 tsp finely grated fresh ginger
2 tsp cumin seeds
2 tsp ground paprika
1 x 7cm cinnamon stick
Large pinch of saffron threads
375ml (1 1/2 cups) vegetable stock
650g butternut pumpkin, deseeded, peeled, coarsely chopped
250g green beans, topped, cut into 6cm lengths
100g dried Turkish apricots
100g fresh dates, halved, pitted
1 x 400g can chickpeas, rinsed, drained
2 tsp finely grated lemon rind
1/3 cup fresh coriander leaves
Greek-style natural yoghurt, to serve
Method:
1. Heat oil in a saucepan over medium heat. Add onion and cook, stirring, for 5 minutes or until soft. Add the carrot, garlic, ginger, cumin seeds, paprika, cinnamon and saffron and cook, stirring, for 30 seconds or until aromatic.
2. Add stock and bring to the boil. Add the pumpkin, beans and apricots. Reduce heat to medium and cook, stirring occasionally, for 15 minutes or until the pumpkin is tender. Add dates, chickpeas and lemon rind and stir to combine.
3. Spoon among serving bowls and top with coriander. Serve with yoghurt.
Source: http://www.taste.com.au/recipes/1847/vegetable+tagine+with+apricots
Serves: 4
Rating:
Vegetable tagine with apricots
Ingredients:
2 tsp olive oil
1 brown onion, halved, cut into wedges
2 carrots, peeled, coarsely chopped
2 garlic cloves, crushed
2 tsp finely grated fresh ginger
2 tsp cumin seeds
2 tsp ground paprika
1 x 7cm cinnamon stick
Large pinch of saffron threads
375ml (1 1/2 cups) vegetable stock
650g butternut pumpkin, deseeded, peeled, coarsely chopped
250g green beans, topped, cut into 6cm lengths
100g dried Turkish apricots
100g fresh dates, halved, pitted
1 x 400g can chickpeas, rinsed, drained
2 tsp finely grated lemon rind
1/3 cup fresh coriander leaves
Greek-style natural yoghurt, to serve
Method:
1. Heat oil in a saucepan over medium heat. Add onion and cook, stirring, for 5 minutes or until soft. Add the carrot, garlic, ginger, cumin seeds, paprika, cinnamon and saffron and cook, stirring, for 30 seconds or until aromatic.
2. Add stock and bring to the boil. Add the pumpkin, beans and apricots. Reduce heat to medium and cook, stirring occasionally, for 15 minutes or until the pumpkin is tender. Add dates, chickpeas and lemon rind and stir to combine.
3. Spoon among serving bowls and top with coriander. Serve with yoghurt.
Source: http://www.taste.com.au/recipes/1847/vegetable+tagine+with+apricots
Serves: 4
Rating:
Couscous with Vegetable Tagine
Essentially, it's a variation on the previous two tagine recipes, but this one cooks in 16 minutes (10 minutes prep time), so it's a good "quick" meal.
It's a wonderful vegan dish. If you wanted to, you could subsutite the chickpeas for brown lentils or even do half and half.
Couscous with Vegetable Tagine
Ingredients:
olive oil
1 onion, thickly sliced
1 red capsicum, seeded and roughly chopped
4 long, thin eggplant, sliced
2 zucchini, halved lengthways, sliced
2 garlic cloves, crushed
1 teaspoon ground cumin
400g can whole tomatoes
1 1/2 cups (300g) couscous
2 cups boiling water
salt and pepper
400g can chickpeas, rinsed and drained
1/4 cup chopped coriander
chopped flat-leaf parsley, to serve
1. Heat a little olive oil in a large deep frying pan over medium-low heat. Add the onion, capsicum, eggplant and zucchini and cook for 2-3 minutes. Add the garlic and cumin. Cook, stirring, for a further minute then stir in the canned tomatoes. Add salt and pepper to taste. Bring to a simmer and cook for 8-10 minutes or until vegetables are quite tender.
2. Meanwhile, place the couscous in a large heatproof bowl and pour over 2 cups boiling water. Cover with plastic wrap and stand for 5 minutes. Remove plastic wrap from the couscous and add 1 tablespoon olive oil, and salt and pepper, fluffing up with a fork to separate the grains.
Once the vegetables are tender, add the chickpeas and coriander and cook for 2 minutes to warm through.
3. Serve the couscous topped with the vegetable tagine and scatter with chopped flat-leaf parsley, to serve.
Source: http://www.taste.com.au/recipes/18795/couscous+with+vegetable+tagine
Serves: 4
Rating:
Ginger and Vegetable Tagine
Following on with the tagine theme, this dish is vegan, but could easily be served to, and enjoyed by, non-vegans. It is also dairy-free, wheat-free and nut-free, so is a great dish to have on hand if anyone with allergies comes over!
Enjoy!
Ginger and Vegetable Tagine
Ingredients:
1/2 cup olive oil
3 medium spanish onions, finely sliced
3 garlic cloves, finely sliced
3 tbsp fresh ginger, finely sliced or grated
2 bay leaves
1 tbsp coriander seeds
1 cinnamon quill
Salt and ground white pepper
800g tin whole peeled tomatoes
400g tin chickpeas, drained
1 tbsp preserved lemon rind, finely sliced
1kg sweet potato, peeled and cut into 11/2 cm cubes
1 red capsicum, cut into squares
2 handfuls coriander leaves
Method:
1. Preheat oven to 180C.
2. Heat oil in a large heavy-based saucepan or a tagine. Add onion, garlic, ginger, bay leaves, coriander seeds and cinnamon and season well. Cook over medium heat until soft and starting to colour, about 15 minutes.
3. Add tomatoes, chickpeas and lemon rind and bring to a simmer. Add sweet potato and capsicum and stir.
4. Cover with a lid and bake for 1 hour or until sweet potato is cooked through.
5. Garnish with coriander leaves and serve with couscous and natural yoghurt (vegans - use a vegan alternative).
Source: http://www.cuisine.com.au/recipe/Ginger_and_vegetable_tagine
Serves: 6
Rating:
Tagine of Pumpkin and Chickpeas
My mother claimed that she had "scoured the internet" for tagine recipes and had come up with only three recipes. So, that meant there was a challenge to find as many recipes as I could for her. In the process, I came across a few vegan and vegetarian recipes that sounded interesting. Here is the first of many!
This dish is very aromatic and beautifully sweet.
Definition courtesy of Wikipedia:
"A tagine or tajine (pronounced /tɑːˈʒiːn/; Arabic: طاجين, pronounced [tˁaːdʒiːn]) is a type of dish found in the North African cuisines of Algeria, Morocco, and Tunisia, which is named after the special pot in which it is cooked. The traditional tagine pot is formed entirely of a heavy clay which is sometimes painted or glazed. It consists of two parts; a base unit which is flat and circular with low sides, and a large cone or dome-shaped cover that rests inside the base during cooking. The cover is so designed to promote the return of all condensation to the bottom. With the cover removed, the base can be taken to the table for serving."
Tagine of Pumpkin and Chickpeas
Ingredients:
1 cup chickpeas, soaked overnight *
2 tbsp olive oil
1 tbsp butter **
1 large onion, chopped
2 cloves garlic, sliced
2 tsp ground cumin
2 tsp ground coriander
1 cinnamon stick
1/4 tsp dried chilli flakes
1/4 tsp saffron threads, steeped in 100ml hot water
500g pumpkin, peeled and cut into large pieces
2 waxy potatoes, peeled and cut in half
half a 400g tin tomatoes
2 zucchini, sliced
1/2 a preserved lemon, chopped
cooked cous cous or rice, to serve
1/2 cup plain yoghurt (not sweetened) ***
1/2 cup coriander leaves
Method:
Notes:
* You may use 1-2 cans of tinned chickpeas instead if you do not have the time or inclination to soak and cook your own. If this is the case, omit step one.
** Vegans should use a vegan margarine such as Nuttlex
*** Vegans may use unflavoured vegan yoghurt or products such as the "Better than Sour Cream" or "Better than Cream Cheese" by Tofutti
Source: http://www.cuisine.com.au/recipe/tagine-of-pumpkin-and-chickpeas
Serves: 6
Rating:
This dish is very aromatic and beautifully sweet.
Definition courtesy of Wikipedia:
"A tagine or tajine (pronounced /tɑːˈʒiːn/; Arabic: طاجين, pronounced [tˁaːdʒiːn]) is a type of dish found in the North African cuisines of Algeria, Morocco, and Tunisia, which is named after the special pot in which it is cooked. The traditional tagine pot is formed entirely of a heavy clay which is sometimes painted or glazed. It consists of two parts; a base unit which is flat and circular with low sides, and a large cone or dome-shaped cover that rests inside the base during cooking. The cover is so designed to promote the return of all condensation to the bottom. With the cover removed, the base can be taken to the table for serving."
Tagine of Pumpkin and Chickpeas
Ingredients:
1 cup chickpeas, soaked overnight *
2 tbsp olive oil
1 tbsp butter **
1 large onion, chopped
2 cloves garlic, sliced
2 tsp ground cumin
2 tsp ground coriander
1 cinnamon stick
1/4 tsp dried chilli flakes
1/4 tsp saffron threads, steeped in 100ml hot water
500g pumpkin, peeled and cut into large pieces
2 waxy potatoes, peeled and cut in half
half a 400g tin tomatoes
2 zucchini, sliced
1/2 a preserved lemon, chopped
cooked cous cous or rice, to serve
1/2 cup plain yoghurt (not sweetened) ***
1/2 cup coriander leaves
Method:
1. Put the chickpeas in a pot with plenty of cold water and boil for 30 minutes. Drain.
2. In a large pot, heat the oil and butter and cook the onion and garlic until soft and lightly golden. Add the spices (except saffron), cook for a couple of minutes, then add the partially cooked chickpeas, saffron, pumpkin, potatoes, tomatoes and just enough water to cover. Season with salt and simmer gently until the potatoes are almost soft (about 30-40 minutes).
3. Add the zucchini and preserved lemon and cook for 5 more minutes or until the potatoes and pumpkin are soft (but not mushy).
4. Serve with cous cous or rice and a dollop of yoghurt and some freshly chopped coriander.
Notes:
* You may use 1-2 cans of tinned chickpeas instead if you do not have the time or inclination to soak and cook your own. If this is the case, omit step one.
** Vegans should use a vegan margarine such as Nuttlex
*** Vegans may use unflavoured vegan yoghurt or products such as the "Better than Sour Cream" or "Better than Cream Cheese" by Tofutti
Source: http://www.cuisine.com.au/recipe/tagine-of-pumpkin-and-chickpeas
Serves: 6
Rating:
Vegan/Vegetarian Bean Curd Skin Rolls with Sesame Ginger Dipping Sauce
I haven't tried this recipe yet, but it looks amazing. I can't wait to try it out.
You can get the dried tofu skin (sometimes known as "bean curd skin" or "bean curd sheets") on the shelf at your local quality asian market. I found mine by chance at the Westfield in Hornsby!
Vegan/Vegetarian Bean Curd Skin Rolls with Sesame Ginger Dipping Sauce
Ingredients :
200 g (4 cups) fresh mung bean sprouts
50 g (1/2 cup) enokitaki mushrooms, separated, cleaned, and blanched
2 carrots, peeled and cut into very fine strips
110 g (1 cup) sugar snap or snow peas, sliced thinly lengthwise
4 sheets dried tofu skin
1 tablespoon flour
2 tablespoon oil
Dipping Sauce:
2 tablespoon sesame paste or tahini, blended with 5 teaspoon water
1/2 teaspoon black soy sauce
1/2 teaspoon salt
3 1/2 teaspoons sugar
4 tablespoon black Chinese vinegar
1 tablespoon sesame oil
2 clovers garlic, minced
1 spring onion, thinly sliced
2 sliced fresh ginger, minced
1 red finger-length chili, deseeded and minced
Method :
1. Bring a large pot of lightly salted water to a boil and add the bean sprouts, mushrooms, carrots, and snow peas. Stir a few times, leave in the water for about 30 seconds, then transfer to a colander, rinse in cool water, drain, and set aside.
2. Cut each tofu skin sheet in half. Place one half on top of the other. Repeat, ending up with 4 layered rectangles about 20x25 cm.
3. Place the vegetables in a mixing bowl, sprinkle evenly with the flour and mix. Divide the vegetables evenly into 4 portions, and place them neatly at the edge of each of the 4 rectangles. Roll the skin over the vegetable to form cylinders. To prevent the tofu skin from opening up while frying, seal the skin with a dab of paste made from flour and water.
4. Heat the oil in a large skillet over high heat and when the oil is hot, but not smoking, gently place the rolls in the pan and fry for about 2 minutes, then turn and try the other side for another 2minutes. The skins should turn light golden brown, but be careful not to scorch them. When done, remove from the skillet and place on paper towels on a plate to remove excess oil.
Source: http://www.asianfood-recipes.com/Asian_Vegetarian/Vegetarian-Bean-Curd-Skin-Rolls-with-Sesame-Ginger-Dipping-Sauce.php
Serves: 4
Rating: ??
You can get the dried tofu skin (sometimes known as "bean curd skin" or "bean curd sheets") on the shelf at your local quality asian market. I found mine by chance at the Westfield in Hornsby!
Vegan/Vegetarian Bean Curd Skin Rolls with Sesame Ginger Dipping Sauce
Ingredients :
200 g (4 cups) fresh mung bean sprouts
50 g (1/2 cup) enokitaki mushrooms, separated, cleaned, and blanched
2 carrots, peeled and cut into very fine strips
110 g (1 cup) sugar snap or snow peas, sliced thinly lengthwise
4 sheets dried tofu skin
1 tablespoon flour
2 tablespoon oil
Dipping Sauce:
2 tablespoon sesame paste or tahini, blended with 5 teaspoon water
1/2 teaspoon black soy sauce
1/2 teaspoon salt
3 1/2 teaspoons sugar
4 tablespoon black Chinese vinegar
1 tablespoon sesame oil
2 clovers garlic, minced
1 spring onion, thinly sliced
2 sliced fresh ginger, minced
1 red finger-length chili, deseeded and minced
Method :
1. Bring a large pot of lightly salted water to a boil and add the bean sprouts, mushrooms, carrots, and snow peas. Stir a few times, leave in the water for about 30 seconds, then transfer to a colander, rinse in cool water, drain, and set aside.
2. Cut each tofu skin sheet in half. Place one half on top of the other. Repeat, ending up with 4 layered rectangles about 20x25 cm.
3. Place the vegetables in a mixing bowl, sprinkle evenly with the flour and mix. Divide the vegetables evenly into 4 portions, and place them neatly at the edge of each of the 4 rectangles. Roll the skin over the vegetable to form cylinders. To prevent the tofu skin from opening up while frying, seal the skin with a dab of paste made from flour and water.
4. Heat the oil in a large skillet over high heat and when the oil is hot, but not smoking, gently place the rolls in the pan and fry for about 2 minutes, then turn and try the other side for another 2minutes. The skins should turn light golden brown, but be careful not to scorch them. When done, remove from the skillet and place on paper towels on a plate to remove excess oil.
Source: http://www.asianfood-recipes.com/Asian_Vegetarian/Vegetarian-Bean-Curd-Skin-Rolls-with-Sesame-Ginger-Dipping-Sauce.php
Serves: 4
Rating: ??
Saturday 19 September 2009
Seriously good food!!
Banana and Chocolate-Chip Pancakes
Ingredients:
Dry Ingredients:
2&1/2 cups of flour
2 tsp baking powder
1/2 tsp baking soda
1/2 tsp cinnamon
1/8 tsp ground nutmeg
pinch salt
Wet Ingredients:
2&1/4 cups water or rice milk (you can do half water, half soy milk)
1 whole banana
1/3 cup soft/silken tofu
1/4 cup vegetable oil
1/4 cup maple syrup
1 tsp vanilla extract
1/2 cup chocolate chips (the cruelty free shop do a great dairy-free chocolate chip!)
Method:
1. Combine the dry ingredients in a large mixing bowl and stir with a wire whisk.
2. Combine the wet ingredients in a blender or food processor and process until smooth. Pour into the dry ingredients and stir until combined (do not over mix)
3. Stir in chocolate chips
4. Mist a non-stick frypan with cooking oil spray and set over a medium-high heat. Drop the batter into the frypan until it is the desired size (I prefer smaller pancakes to larger ones). Cook both sides until golden brown. Cook until small bubbles appear on top, about 2 minutes. Continue until all batter is used up!
5. Serve immediately and drizzle with maple syrup, or take to work/school cold as a sweet treat during the day.
Source: Adams, M. (2006). Tofu 1-2-3: 125 easy-to-prepare cholesterol-free recipes. John Wiley & Sons: New Jersey
Serves: Makes 15 large or 25-30 smaller pancakes
Rating: 4.5/5
Banana and Chocolate-Chip Pancakes
Ingredients:
Dry Ingredients:
2&1/2 cups of flour
2 tsp baking powder
1/2 tsp baking soda
1/2 tsp cinnamon
1/8 tsp ground nutmeg
pinch salt
Wet Ingredients:
2&1/4 cups water or rice milk (you can do half water, half soy milk)
1 whole banana
1/3 cup soft/silken tofu
1/4 cup vegetable oil
1/4 cup maple syrup
1 tsp vanilla extract
1/2 cup chocolate chips (the cruelty free shop do a great dairy-free chocolate chip!)
Method:
1. Combine the dry ingredients in a large mixing bowl and stir with a wire whisk.
2. Combine the wet ingredients in a blender or food processor and process until smooth. Pour into the dry ingredients and stir until combined (do not over mix)
3. Stir in chocolate chips
4. Mist a non-stick frypan with cooking oil spray and set over a medium-high heat. Drop the batter into the frypan until it is the desired size (I prefer smaller pancakes to larger ones). Cook both sides until golden brown. Cook until small bubbles appear on top, about 2 minutes. Continue until all batter is used up!
5. Serve immediately and drizzle with maple syrup, or take to work/school cold as a sweet treat during the day.
Source: Adams, M. (2006). Tofu 1-2-3: 125 easy-to-prepare cholesterol-free recipes. John Wiley & Sons: New Jersey
Serves: Makes 15 large or 25-30 smaller pancakes
Rating: 4.5/5
Cream of Apsaragus Soup
Somewhere amongst the fancy foods with mutiple ingredients, we seem to have lost the art of a dish with a few simple ingredients. Here's one that tastes great.
Cream of Apsaragus Soup
Ingredients:
1 Tbsp olive oil
1 onion, chopped
3 celery stalks, chopped
1 garlic clove, minced
half a kilo of fresh asparagus (roughly 3 bunches) with tough ends removed and discarded (chopped - about 4 cups)
4 cups of vegetable stock
1/3 cup silken tofu, crumbled
Salt and freshly ground black pepper to taste
Method:
1. Heat the oil in a large heavy-bottomed saucepan over a meadium-high heat. Add the onion, celery, and garlic and cook, stirring, for 3 minutes. Add the asparagus and cook, stirring, for 5 minutes more.
2. Add the vegetable stock and bring to the boil. Cover, reduce the heat, and simmer until the vegetables are tender (about 20 minutes). Remove from the heat, add the tofu, and puree the soup using a hand-held belnder. Season with salt and pepper to taste and serve hot.
Source: Adams, M. (2006). Tofu 1-2-3: 125 easy-to-prepare cholesterol-free recipes. John Wiley & Sons: New Jersey
Serves: 4-6
Rating: 4/5
Cream of Apsaragus Soup
Ingredients:
1 Tbsp olive oil
1 onion, chopped
3 celery stalks, chopped
1 garlic clove, minced
half a kilo of fresh asparagus (roughly 3 bunches) with tough ends removed and discarded (chopped - about 4 cups)
4 cups of vegetable stock
1/3 cup silken tofu, crumbled
Salt and freshly ground black pepper to taste
Method:
1. Heat the oil in a large heavy-bottomed saucepan over a meadium-high heat. Add the onion, celery, and garlic and cook, stirring, for 3 minutes. Add the asparagus and cook, stirring, for 5 minutes more.
2. Add the vegetable stock and bring to the boil. Cover, reduce the heat, and simmer until the vegetables are tender (about 20 minutes). Remove from the heat, add the tofu, and puree the soup using a hand-held belnder. Season with salt and pepper to taste and serve hot.
Source: Adams, M. (2006). Tofu 1-2-3: 125 easy-to-prepare cholesterol-free recipes. John Wiley & Sons: New Jersey
Serves: 4-6
Rating: 4/5
Spiced Rice with Peas
A nice variation on rice that can be served with curries.
Spiced Rice with Peas
Ingredients:
1 Tbsp oil
4 whole cloves
1 cinnamon stick
5-7 tsp cardamom pods (slightly crushed with the back of a knife)
1 tsp tumeric
1&1/4 cups long grain rice (white or brown)
1&1/4 cups shelled peas
salt to taste
2&1/2 cups hot water
Method:
1. Heat oil in heavy saucepan with a tight fitting lid. Fry cloves, cinnamon, cardamom and cumin seeds for 1 minute over medium heat.
2. Add tumeric and rice and fry for 2 minutes more, stirring constantly.
3. Add peas, salt, water and bring to the boil.
4. Turn heat to very low, cover tightly and cook for 25 minutes without lifting the lid or stirring.
5. Stir rice with a fork and remove whole spices. Serve hot.
Adapted from: "Oxfam Shop Vegetarian Cookbook", 2006
Serves: 4-6
Rating: 4/5
Spiced Rice with Peas
Ingredients:
1 Tbsp oil
4 whole cloves
1 cinnamon stick
5-7 tsp cardamom pods (slightly crushed with the back of a knife)
1 tsp tumeric
1&1/4 cups long grain rice (white or brown)
1&1/4 cups shelled peas
salt to taste
2&1/2 cups hot water
Method:
1. Heat oil in heavy saucepan with a tight fitting lid. Fry cloves, cinnamon, cardamom and cumin seeds for 1 minute over medium heat.
2. Add tumeric and rice and fry for 2 minutes more, stirring constantly.
3. Add peas, salt, water and bring to the boil.
4. Turn heat to very low, cover tightly and cook for 25 minutes without lifting the lid or stirring.
5. Stir rice with a fork and remove whole spices. Serve hot.
Adapted from: "Oxfam Shop Vegetarian Cookbook", 2006
Serves: 4-6
Rating: 4/5
Mushroom Curry
This is an Indian dish called Dhingi Kari. It can be served with rice and a coconut raita (found elsewhere on this site).
A nice reminder that simple things can taste surprisingly good.
Mushroom Curry
Ingredients:
2 Tbsp nuttlex (or margarine - non-vegans can use butter or ghee)
500g field mushrooms
2 leeks or 14 spring onions
2 crushed cloves of garlic
1/2 tsp grated fresh ginger
6 curry leaves
2 tsp curry powder
salt to taste
1/2 tsp garam masala
1/2 cup coconut milk (or 1/2 cup water and 125g coconut cream)
2 tsp lemon juice
Method:
1. Cut the mushrooms into slices
2. Finely slice leeks or onions
3. Heat nuttlex/marg/butter and fry garlic, ginger, curry leaves and leeks (or onions) until soft but not brown.
4. Add curry powder, salt and mushrooms; stir over a low heat until mushrooms are soft.
5. Cover and cook on a low heat for 8-10 minutes.
6. Sprinkle with garam masala, add coconut milk and cook uncovered, stirring constantly until heated through.
7. Remove from heat and stir in lemon juice.
Adapted from: "Oxfam Shop Vegetarian Cookbook", 2006
Serves: 6-8
Rating: 4.5/5
A nice reminder that simple things can taste surprisingly good.
Mushroom Curry
Ingredients:
2 Tbsp nuttlex (or margarine - non-vegans can use butter or ghee)
500g field mushrooms
2 leeks or 14 spring onions
2 crushed cloves of garlic
1/2 tsp grated fresh ginger
6 curry leaves
2 tsp curry powder
salt to taste
1/2 tsp garam masala
1/2 cup coconut milk (or 1/2 cup water and 125g coconut cream)
2 tsp lemon juice
Method:
1. Cut the mushrooms into slices
2. Finely slice leeks or onions
3. Heat nuttlex/marg/butter and fry garlic, ginger, curry leaves and leeks (or onions) until soft but not brown.
4. Add curry powder, salt and mushrooms; stir over a low heat until mushrooms are soft.
5. Cover and cook on a low heat for 8-10 minutes.
6. Sprinkle with garam masala, add coconut milk and cook uncovered, stirring constantly until heated through.
7. Remove from heat and stir in lemon juice.
Adapted from: "Oxfam Shop Vegetarian Cookbook", 2006
Serves: 6-8
Rating: 4.5/5
Sweet and Sour Tempeh
This recipe is originally from Indonesia.
Sweet and Sour Tempeh
Ingredients:
500g tempeh
1 can unsweetened pineapple pieces (size depends on your preference)
1 chopped onion
1 clove garlic, finely chopped
1 Tbsp fresh ginger, finely chopped
2 Tbsp honey (for vegan dish, use other sweetener)
1 tsp ground coriander
2 chopped tomatoes
1 chopped green capsicum
1/2 cup desiccated coconut
oil for frying
Method:
1. Fry tempeh until golden brown. Remove from pan and set aside.
2. Fry onion, garlic and ginger on medium heat until brown.
3. Add tempeh and coriander and stir fry for 8-10 minutes.
4. Add all other ingredients and cook on a low heat for a further 10 minutes.
5. Serve with brown rice.
Adapted from: "Oxfam Shop Vegetarian Cookbook", 2006
Serves: 5
Rating: 4/5
Sweet and Sour Tempeh
Ingredients:
500g tempeh
1 can unsweetened pineapple pieces (size depends on your preference)
1 chopped onion
1 clove garlic, finely chopped
1 Tbsp fresh ginger, finely chopped
2 Tbsp honey (for vegan dish, use other sweetener)
1 tsp ground coriander
2 chopped tomatoes
1 chopped green capsicum
1/2 cup desiccated coconut
oil for frying
Method:
1. Fry tempeh until golden brown. Remove from pan and set aside.
2. Fry onion, garlic and ginger on medium heat until brown.
3. Add tempeh and coriander and stir fry for 8-10 minutes.
4. Add all other ingredients and cook on a low heat for a further 10 minutes.
5. Serve with brown rice.
Adapted from: "Oxfam Shop Vegetarian Cookbook", 2006
Serves: 5
Rating: 4/5
Creamed Sweet Potatoes and Black-Eyed Beans
Called "Viazi Vitamu Na Mbazi" in Swahili, this Kenyan dish sounds strange, but is very creamy and has a nutty flavour to it.
Creamed Sweet Potatoes and Black-Eyed Beans
Ingredients:
2 cups dried black-eyed beans
water for cooking
700g sweet potatoes
100g nuttlex (or other margarine - non-vegans can use butter)
salt to taste
4 tomatoes
Method:
1. Soak beans overnight, then boil in fresh water until half cooked (about 25 minutes)
2. Peel sweet potatoes, cut into chunks, and add to beans. Continue cooking until both are soft.
3. Drain, then mash the beans and sweet potatoes together, adding nuttlex/marg/butter and salt to make a smooth mixture.
4. Serve with diced tomatoes on top.
Adapted from: "Oxfam Shop Vegetarian Cookbook", 2006
Serves: 6
Rating: 4/5
Creamed Sweet Potatoes and Black-Eyed Beans
Ingredients:
2 cups dried black-eyed beans
water for cooking
700g sweet potatoes
100g nuttlex (or other margarine - non-vegans can use butter)
salt to taste
4 tomatoes
Method:
1. Soak beans overnight, then boil in fresh water until half cooked (about 25 minutes)
2. Peel sweet potatoes, cut into chunks, and add to beans. Continue cooking until both are soft.
3. Drain, then mash the beans and sweet potatoes together, adding nuttlex/marg/butter and salt to make a smooth mixture.
4. Serve with diced tomatoes on top.
Adapted from: "Oxfam Shop Vegetarian Cookbook", 2006
Serves: 6
Rating: 4/5
Red Lentil Curry
Called "Parippu Hodhi" in Sri Lanka, this red lentil curry is so simple, and yet really tasty. It is akin to a very simple dahl.
Red Lentil Curry
Ingredients:
1/2 cup red lentils
1 Tbsp curry powder
1/8-1/4 tsp chilli powder
1/4 tsp tumeric
2 chopped onions
curry leaves
salt to taste
3/4 cup coconut milk
1/2 tsp black mustard seeds
2 Tbsp oil
Method:
1. Wash and drain lentils and put into a saucepan
2. Add curry powder, chilli, tumeric, curry leaves and salt.
3. Mix well and add water to just cover the lentils.
4. When lentils are soft, add coconut milk; heat through leaving uncovered
5. In a separate pan, heat oil. Add mustard seeds and onion. Fry until the onion is soft, then add lentil mixture and mix well.
6. Serve with rice.
Variation: Cook some pumpkin and zucchini (or other vegetables) in a separate saucepan and add to curry in step 5.
Adapted from: "Oxfam Shop Vegetarian Cookbook", 2006
Serves:4
Rating: 4
Red Lentil Curry
Ingredients:
1/2 cup red lentils
1 Tbsp curry powder
1/8-1/4 tsp chilli powder
1/4 tsp tumeric
2 chopped onions
curry leaves
salt to taste
3/4 cup coconut milk
1/2 tsp black mustard seeds
2 Tbsp oil
Method:
1. Wash and drain lentils and put into a saucepan
2. Add curry powder, chilli, tumeric, curry leaves and salt.
3. Mix well and add water to just cover the lentils.
4. When lentils are soft, add coconut milk; heat through leaving uncovered
5. In a separate pan, heat oil. Add mustard seeds and onion. Fry until the onion is soft, then add lentil mixture and mix well.
6. Serve with rice.
Variation: Cook some pumpkin and zucchini (or other vegetables) in a separate saucepan and add to curry in step 5.
Adapted from: "Oxfam Shop Vegetarian Cookbook", 2006
Serves:4
Rating: 4
Ozymadias Salad
This recipe is kind of like taking the best bits of Caesar salad and combining it with the best bits of Waldord salad to make one yummy salad. It calls for "tempeh bacon" and the recipe for this can be found elsewhere on this site.
Another recipe that is vegan (therefore egg and dairy free) as well as gluten free.
Ozymandias Salad
Ingredients:
Salad:
4 cups of salad greens (any that you like)
1 cup walnuts (broken up into chunks)
2 cups pears (sliced)
1 cup tempeh bacon (broken into bite-sized pieces)
Dressing:
1&1/2 cups silken tofu
1 Tbsp capers
1 Tbsp caper liquid
1/3 cup roasted garlic
1/3 cup flaxseed oil
1/4 cup apple cider vinegar
1/4 cup nutritional yeast
1 tsp umesu* (optional)
2 tsp Herbamare seasoning salt (or whatever you have at home)
Method:
1. Place the salad leaves on a platter, and sprinkle the pears and walnuts over the top.
2. Blend the dressing ingredients together until thick and smooth. Chill in the fridge.
3. Just before serving, drizzle the dressing liberally over the salad and sprinkle the tempeh "bacon" on top.
* Umesu is available in Asian specialty stores. It is a Japanese plum vinegar made from umeboshi. If you can get some, this recipe will thank you. If not, it doesn't really matter.
Source: Booklet from "Introduction to Vegan Cuisine" at the Leichhardt Community College. Tutor: Leigh Drew
Serves: 6
Rating: 5/5
Another recipe that is vegan (therefore egg and dairy free) as well as gluten free.
Ozymandias Salad
Ingredients:
Salad:
4 cups of salad greens (any that you like)
1 cup walnuts (broken up into chunks)
2 cups pears (sliced)
1 cup tempeh bacon (broken into bite-sized pieces)
Dressing:
1&1/2 cups silken tofu
1 Tbsp capers
1 Tbsp caper liquid
1/3 cup roasted garlic
1/3 cup flaxseed oil
1/4 cup apple cider vinegar
1/4 cup nutritional yeast
1 tsp umesu* (optional)
2 tsp Herbamare seasoning salt (or whatever you have at home)
Method:
1. Place the salad leaves on a platter, and sprinkle the pears and walnuts over the top.
2. Blend the dressing ingredients together until thick and smooth. Chill in the fridge.
3. Just before serving, drizzle the dressing liberally over the salad and sprinkle the tempeh "bacon" on top.
* Umesu is available in Asian specialty stores. It is a Japanese plum vinegar made from umeboshi. If you can get some, this recipe will thank you. If not, it doesn't really matter.
Source: Booklet from "Introduction to Vegan Cuisine" at the Leichhardt Community College. Tutor: Leigh Drew
Serves: 6
Rating: 5/5
Tempeh "Bacon"
Tempeh originates from Indonesia, but is readily available in everyday supermarkets, health foods and specialty stores now. It is made by a natural culturing and controlled fermentation process that binds soybeans into a cake form. It has a higher content of protein, dietary fibre, and vitamins compared to tofu, as well as firmer texture and stronger flavour.
It's a guilty pleasure to have this stuff in the morning for breakfast, or in a salad (like the "Ozymandias Salad" elsewhere on this site).
The recipe calls for "liquid smoke". Now, I know this stuff was popular in the 1970s, and is still really popular in America, but I have had a little trouble finding it in Australia now. However, the Vegetarian Society of Queensland with ship some out to you. http://www.vegsoc.org.au/resources_list.asp?type=Other If you find it anywhere else, please let me know.
This recipe is vegan (therefore dairy and egg free), as well as gluten and nut free.
Tempeh "Bacon"
Ingredients:
230g tempeh
1 Tbsp liquid smoke
1/3 cup apple cider vinegar
1/4 cup Braggs liquid aminos (or tamari or soy sauce)
1 Tbsp tomato paste
2 Tbsp maple syrup
2 cloves of garlic
1/4 cup olive oil
Method:
1. Slice the tempeh into pieces 2cm wide x 1/2cm thick x length of the packet
2. Slice the cloves of garlic in hald and brush along each of the tempeh slices
3. Whisk together the rest of the ingredients. Place the tempeh and garlic into the liquid mixture, cover, and marinate for at least 30 minutes (overnight is MUCH better, though).
4. To cook, heat 1 Tbsp of olive oil in a frying pan over a medium heat and place 1/3 of the tempeh flat into the pan and cook until dark brown. Flip over and cook until dark brown, adding a little of the marinade to moisten the tempeh/pan as required. Repeat with the rest of the tempeh, adding more oil if necessary.
Source: Booklet from "Introduction to Vegan Cuisine" at the Leichhardt Community College. Tutor: Leigh Drew
Leigh Drew acknowledges that this recipe is adapted from the recipe in Isa Chandra Moskowitz's book "Vegan with a Vengeance".
Serves: makes about 20 pieces
Rating: 4/5
It's a guilty pleasure to have this stuff in the morning for breakfast, or in a salad (like the "Ozymandias Salad" elsewhere on this site).
The recipe calls for "liquid smoke". Now, I know this stuff was popular in the 1970s, and is still really popular in America, but I have had a little trouble finding it in Australia now. However, the Vegetarian Society of Queensland with ship some out to you. http://www.vegsoc.org.au/resources_list.asp?type=Other If you find it anywhere else, please let me know.
This recipe is vegan (therefore dairy and egg free), as well as gluten and nut free.
Tempeh "Bacon"
Ingredients:
230g tempeh
1 Tbsp liquid smoke
1/3 cup apple cider vinegar
1/4 cup Braggs liquid aminos (or tamari or soy sauce)
1 Tbsp tomato paste
2 Tbsp maple syrup
2 cloves of garlic
1/4 cup olive oil
Method:
1. Slice the tempeh into pieces 2cm wide x 1/2cm thick x length of the packet
2. Slice the cloves of garlic in hald and brush along each of the tempeh slices
3. Whisk together the rest of the ingredients. Place the tempeh and garlic into the liquid mixture, cover, and marinate for at least 30 minutes (overnight is MUCH better, though).
4. To cook, heat 1 Tbsp of olive oil in a frying pan over a medium heat and place 1/3 of the tempeh flat into the pan and cook until dark brown. Flip over and cook until dark brown, adding a little of the marinade to moisten the tempeh/pan as required. Repeat with the rest of the tempeh, adding more oil if necessary.
Source: Booklet from "Introduction to Vegan Cuisine" at the Leichhardt Community College. Tutor: Leigh Drew
Leigh Drew acknowledges that this recipe is adapted from the recipe in Isa Chandra Moskowitz's book "Vegan with a Vengeance".
Serves: makes about 20 pieces
Rating: 4/5
Red Coleslaw
Ok, so this salad is VERY RED!! But, don't let that put you off it. It tastes divine. It's also vegan (therefore egg and dairy free), and gluten and nut free.
Red Coleslaw
Ingredients:
1 whole red cabbage, finely shredded (about 4 cups)
2 cups fresh beetroot (peeled and grated)
2 cups carrot (peeled and grated)
2 cups red apple, quartered & sliced thinly
3 Tbsp flaxseed oil
1 Tbsp Braggs Aminos (or tamari or soy sauce will do)
1 Tbsp lemon juice
1 Tbsp apple cider vinegar
1/2 Tbsp mustard
Method:
1. Place cabbage, beetroot, carrot & apple in a large bowl and toss together.
2. In a small bowl, whisk together the remaining ingredients.
3. Just before serving, dress the coleslaw.
Source: Booklet from "Introduction to Vegan Cuisine" at the Leichhardt Community College. Tutor: Leigh Drew
Serves: 6
Rating: 4/5
Red Coleslaw
Ingredients:
1 whole red cabbage, finely shredded (about 4 cups)
2 cups fresh beetroot (peeled and grated)
2 cups carrot (peeled and grated)
2 cups red apple, quartered & sliced thinly
3 Tbsp flaxseed oil
1 Tbsp Braggs Aminos (or tamari or soy sauce will do)
1 Tbsp lemon juice
1 Tbsp apple cider vinegar
1/2 Tbsp mustard
Method:
1. Place cabbage, beetroot, carrot & apple in a large bowl and toss together.
2. In a small bowl, whisk together the remaining ingredients.
3. Just before serving, dress the coleslaw.
Source: Booklet from "Introduction to Vegan Cuisine" at the Leichhardt Community College. Tutor: Leigh Drew
Serves: 6
Rating: 4/5
Marinated Mushroom and Strawberry Salad
I know it sounds wierd, but you've got to try it!
This herb filled salad tastes delicious on its own, but the addition of strawberries is a pleasant surprise, both visually and to the tastebuds. Given the vibrant red and greens, it is a great salad to serve at Christmas (or any time of year, really).
It is vegan, as well as being gluten, soy and nut free.
Marinated Mushroom and Strawberry Salad
Ingredients:
Marinated Mushrooms:
3 cups mushrooms, cut into thick slices
1/3 cup chives, finely sliced
2 cups parsley
1/4 cup sage
2/3 cup lemon juice
1/2 cup olive oil
2 tsp Herbamare seasoning salt (or any salt you have)
2 tsp pepper
Salad:
4 cups salad greens (any you choose)
1 avocado
2 cups strawberries, hulled and cut into bite-sized chunks
1/4 cup olive oil
1/4 cup balsamic vinegar
Method:
Marinated Mushrooms:
1. Mince the parsley and sage together. In a large bowl, combine parsley and sage mince with mushrooms and chives.
2. In a separate bowl, whisk together the lemon juice, olive oil, salt and pepper. Pour over the mushrooms and herbs.
3. Stir all ingredients thoroughly and set aside to marinate for at least 30 minutes.
Salad:
1. Whisk together the balsamic vinegar and olive oil to create the dressing.
2. Place the salad greens on a platter, add the marinated mushrooms, spoon on chunks of avocado, and drizzle with half of the dressing.
3. Sprinkle the strawberries over the top of the mushrooms, and drizzle with the remaining dressing.
Source: Booklet from "Introduction to Vegan Cuisine" at the Leichhardt Community College. Tutor: Leigh Drew
Serves: 6
Rating: 4.5/5
This herb filled salad tastes delicious on its own, but the addition of strawberries is a pleasant surprise, both visually and to the tastebuds. Given the vibrant red and greens, it is a great salad to serve at Christmas (or any time of year, really).
It is vegan, as well as being gluten, soy and nut free.
Marinated Mushroom and Strawberry Salad
Ingredients:
Marinated Mushrooms:
3 cups mushrooms, cut into thick slices
1/3 cup chives, finely sliced
2 cups parsley
1/4 cup sage
2/3 cup lemon juice
1/2 cup olive oil
2 tsp Herbamare seasoning salt (or any salt you have)
2 tsp pepper
Salad:
4 cups salad greens (any you choose)
1 avocado
2 cups strawberries, hulled and cut into bite-sized chunks
1/4 cup olive oil
1/4 cup balsamic vinegar
Method:
Marinated Mushrooms:
1. Mince the parsley and sage together. In a large bowl, combine parsley and sage mince with mushrooms and chives.
2. In a separate bowl, whisk together the lemon juice, olive oil, salt and pepper. Pour over the mushrooms and herbs.
3. Stir all ingredients thoroughly and set aside to marinate for at least 30 minutes.
Salad:
1. Whisk together the balsamic vinegar and olive oil to create the dressing.
2. Place the salad greens on a platter, add the marinated mushrooms, spoon on chunks of avocado, and drizzle with half of the dressing.
3. Sprinkle the strawberries over the top of the mushrooms, and drizzle with the remaining dressing.
Source: Booklet from "Introduction to Vegan Cuisine" at the Leichhardt Community College. Tutor: Leigh Drew
Serves: 6
Rating: 4.5/5
"Casheeze"
This makes a great "cheesey" sauce base that can be kept in the fridge for 6 weeks. It can be used in lasagne, macaroni and cheese, tortilla casseroles, pasta alfredo, or just over steamed vegies.
This recipe is take from the website vegweb.com and was originally posted by a user called Dragonfly, where it is titled "Dragonfly's Bulk Dry Uncheese Mix".
It is vegan, and gluten and soy free. It tastes delicious.
Casheeze
Ingredients:
3 cups raw cashews
2 cups nutritional yeast*
3 Tbsp Herbamare seasoning salt (or whatever salt you have)
3 Tbsp garlic powder
3 Tbsp onion powder
8 Tbsp arrowroot powder
Method:
1. In a very dry food processor, blend the cashews until they are very fine and powdery. Pour out of the processor and into a dry bowl.
2. Put half of each of the ingredients into the food processor and blend until very fine and combined. Pour out of the food processor and into a dry container.
3. Repeat step 2 with the second half of the ingredients.
YOUR CASHEEZE IS NOW READY TO BE STORED!
To make it into a sauce:
1. Take a heaped 1/2 cup of the mixture and place it into a saucepan
2. Slowly add 1 cup of water and whisk constantly over a medium high heat until thickened. The constant whisking will hurt a little, but it is important to produce a smooth, stretchy cheese.
* Nutritional yeast is high in complete-proteins and vitamins (especially vitamin B-12). It gives a lovely cheesey flavour. You can find Lotus Savoury Yeast Flakes (or other varieties) in your local supermarket in the healthfood section, or even in healthfood stores. As an example, and so you can see the brand I use, see the link to the Cruelty-Free Shop http://crueltyfreeshop.com.au/index.php?main_page=product_info&cPath=3_18_76&products_id=699
Source: Booklet from "Introduction to Vegan Cuisine" at the Leichhardt Community College. Tutor: Leigh Drew
Serves: 4 (per 1/2 cup of mixture)
Rating: 4.5/5
This recipe is take from the website vegweb.com and was originally posted by a user called Dragonfly, where it is titled "Dragonfly's Bulk Dry Uncheese Mix".
It is vegan, and gluten and soy free. It tastes delicious.
Casheeze
Ingredients:
3 cups raw cashews
2 cups nutritional yeast*
3 Tbsp Herbamare seasoning salt (or whatever salt you have)
3 Tbsp garlic powder
3 Tbsp onion powder
8 Tbsp arrowroot powder
Method:
1. In a very dry food processor, blend the cashews until they are very fine and powdery. Pour out of the processor and into a dry bowl.
2. Put half of each of the ingredients into the food processor and blend until very fine and combined. Pour out of the food processor and into a dry container.
3. Repeat step 2 with the second half of the ingredients.
YOUR CASHEEZE IS NOW READY TO BE STORED!
To make it into a sauce:
1. Take a heaped 1/2 cup of the mixture and place it into a saucepan
2. Slowly add 1 cup of water and whisk constantly over a medium high heat until thickened. The constant whisking will hurt a little, but it is important to produce a smooth, stretchy cheese.
* Nutritional yeast is high in complete-proteins and vitamins (especially vitamin B-12). It gives a lovely cheesey flavour. You can find Lotus Savoury Yeast Flakes (or other varieties) in your local supermarket in the healthfood section, or even in healthfood stores. As an example, and so you can see the brand I use, see the link to the Cruelty-Free Shop http://crueltyfreeshop.com.au/index.php?main_page=product_info&cPath=3_18_76&products_id=699
Source: Booklet from "Introduction to Vegan Cuisine" at the Leichhardt Community College. Tutor: Leigh Drew
Serves: 4 (per 1/2 cup of mixture)
Rating: 4.5/5
Chickpea, Cauliflower and Peas Curry
You can really use any veges in this dish, and the chickpeas give you protein and calcium. This dish is also gluten, nut and soy free.
Chickpea, Cauliflower and Peas Curry
Ingredients:
2 Tbsp olive oil
2 cups chickpeas (canned is good - if you want to use dried, you will need to prepare them first)
2 cups cauliflower
1 cup peas
1 cup tomatoes (diced)
1 Tbsp garlic (minced)
1 Tbsp ginger (minced )
1/2 cup onion (cut into wedges)
1 green chilli, seeds removed (minced)
1 tsp tumeric
1 Tbsp mustard seeds
1 Tbsp cumin seeds
1/2 tsp coriander
1 tsp Herbamare seasoning salt (or which ever salt you have on hand)
1/2-1 cup water
1 cup fresh coriander (optional - but highly recommended)
Method:
1. Cut the cauliflower into bite-sized florets.
2. Heat the olive oil in a frying pan over a medium high heat and add the onions. Cook the onions, stirring occasionally, until they are a golden colour. Remove from the oil.
3. In the same pan and oil, saute the garlic, ginger and chilli for a minute or so, without colouring.
4. Add the chickpeas and cauliflower, and toss to coat with the flavoured oil. Add the spices, and cook off for 1 minute, and then add the salt.
5. Pour in the tomatoes, onions, peas and 1/2 cup water, then lower the heat. Cover and simmer the curry until the tomatoes are broken down and the cauliflower is tender (about 15 minutes). Add more water as required and stir occasionally to stop the ingredients from sticking in the pan.
6. Roughly chop the coriander and stir through just prior to serving.
Source: Booklet from "Introduction to Vegan Cuisine" at the Leichhardt Community College. Tutor: Leigh Drew
Serves: 4
Rating: 4.5/5
Chickpea, Cauliflower and Peas Curry
Ingredients:
2 Tbsp olive oil
2 cups chickpeas (canned is good - if you want to use dried, you will need to prepare them first)
2 cups cauliflower
1 cup peas
1 cup tomatoes (diced)
1 Tbsp garlic (minced)
1 Tbsp ginger (minced )
1/2 cup onion (cut into wedges)
1 green chilli, seeds removed (minced)
1 tsp tumeric
1 Tbsp mustard seeds
1 Tbsp cumin seeds
1/2 tsp coriander
1 tsp Herbamare seasoning salt (or which ever salt you have on hand)
1/2-1 cup water
1 cup fresh coriander (optional - but highly recommended)
Method:
1. Cut the cauliflower into bite-sized florets.
2. Heat the olive oil in a frying pan over a medium high heat and add the onions. Cook the onions, stirring occasionally, until they are a golden colour. Remove from the oil.
3. In the same pan and oil, saute the garlic, ginger and chilli for a minute or so, without colouring.
4. Add the chickpeas and cauliflower, and toss to coat with the flavoured oil. Add the spices, and cook off for 1 minute, and then add the salt.
5. Pour in the tomatoes, onions, peas and 1/2 cup water, then lower the heat. Cover and simmer the curry until the tomatoes are broken down and the cauliflower is tender (about 15 minutes). Add more water as required and stir occasionally to stop the ingredients from sticking in the pan.
6. Roughly chop the coriander and stir through just prior to serving.
Source: Booklet from "Introduction to Vegan Cuisine" at the Leichhardt Community College. Tutor: Leigh Drew
Serves: 4
Rating: 4.5/5
Palak Tofu
One of my favourite vegetarian dishes in Indian Cuisine is "Palak Paneer" (a spinach/green-leafy-vegetable dish with paneer-cheese). Here's a gluten and nut-free vegan version. It tastes GREAT and is packed with protein!
Palak Tofu
Ingredients:
350g firm tofu (cubed - 1-1.5cm)
about 6 cups of greens - e.g. kale, spinach, rocket, etc
1 Tbsp ginger (minced)
1 Tbsp garlic (minced)
1/3 cup onion (finely diced)
1 tsp tumeric
1 Tbsp coriander
1 Tbsp cumin
1 tsp cinnamon
1 tsp Herbamare seasoning salt*
1 cup tomatoes (diced)
1 Tbsp olive oil
1/3 cup soy milk
1 Tbsp lemon juice
Method:
1. Mix the soymilk with the lemon juice and set to one site to acidulate**
2. Place the greens in a steamer and steam over boiling water until tender. When cool enough to handle, squeeze out any liquid into the water in the saucepan that was used for steaming. Retain this water. Place the steamed and squeezed greens into a food processor and process until well chopped. Set to one side.
3. Heat the olive oil in a frying pan over medium heat. Saute the ginger and onion until the onion is translucent, and then add the garlic and saute for another minute.
4. Add the dry spices and cook off for a minute, stirring constantly.
5. Add the tofu and coat with the spices.
6. If the spices are sticking too much, add approx. 1/4 cup of the water used to steam the greens to moisten the pan. Repeat this whenever the ingredients are sticking.
7. Add the tomatoes and greens, and 1 cup of the water used to steam the greens. Turn the heat to medium-low and simmer for about 15 minutes. This is not a dry curry, so if there is not enough liquid, add more by the 1/4 cup to make a sauce.
8. Just before serving, stir through the acidulated soy milk (this adds creaminess and just a little acidic bite).
* Note: if you don't have Herbamare, you can use plain salt. The Herbamare is actually salt that has been mixed/ground with herbs. Yum.
** Interesting: Just like dairy milk does, if you add lemon juice to soy milk, it curdles a little and makes a kind of yoghurt-y texture and taste. It's really cool.
Source: Booklet from "Introduction to Vegan Cuisine" at the Leichhardt Community College. Tutor: Leigh Drew
Serves: 4
Rating: 5/5
Palak Tofu
Ingredients:
350g firm tofu (cubed - 1-1.5cm)
about 6 cups of greens - e.g. kale, spinach, rocket, etc
1 Tbsp ginger (minced)
1 Tbsp garlic (minced)
1/3 cup onion (finely diced)
1 tsp tumeric
1 Tbsp coriander
1 Tbsp cumin
1 tsp cinnamon
1 tsp Herbamare seasoning salt*
1 cup tomatoes (diced)
1 Tbsp olive oil
1/3 cup soy milk
1 Tbsp lemon juice
Method:
1. Mix the soymilk with the lemon juice and set to one site to acidulate**
2. Place the greens in a steamer and steam over boiling water until tender. When cool enough to handle, squeeze out any liquid into the water in the saucepan that was used for steaming. Retain this water. Place the steamed and squeezed greens into a food processor and process until well chopped. Set to one side.
3. Heat the olive oil in a frying pan over medium heat. Saute the ginger and onion until the onion is translucent, and then add the garlic and saute for another minute.
4. Add the dry spices and cook off for a minute, stirring constantly.
5. Add the tofu and coat with the spices.
6. If the spices are sticking too much, add approx. 1/4 cup of the water used to steam the greens to moisten the pan. Repeat this whenever the ingredients are sticking.
7. Add the tomatoes and greens, and 1 cup of the water used to steam the greens. Turn the heat to medium-low and simmer for about 15 minutes. This is not a dry curry, so if there is not enough liquid, add more by the 1/4 cup to make a sauce.
8. Just before serving, stir through the acidulated soy milk (this adds creaminess and just a little acidic bite).
* Note: if you don't have Herbamare, you can use plain salt. The Herbamare is actually salt that has been mixed/ground with herbs. Yum.
** Interesting: Just like dairy milk does, if you add lemon juice to soy milk, it curdles a little and makes a kind of yoghurt-y texture and taste. It's really cool.
Source: Booklet from "Introduction to Vegan Cuisine" at the Leichhardt Community College. Tutor: Leigh Drew
Serves: 4
Rating: 5/5
Banana and Coconut Raita
This is a great side-dish to serve with curries as it helps to take out some of the heat! It's vegan and gluten-free.
Banana and Coconut Raita
Ingredients:
2 cups rupe bananas (sliced)
1 cup shredded coconut
1/3 cup lemon juice
2 tsp salt
Method:
1. Place the sliced bananas in a bowl and toss with the lemon juice until coated.
2. In a separate bowl, mix together the coconu and the salt, then sprinkle over the bananas and lemon juice.
3. Serve immediately.
Source: Booklet from "Introduction to Vegan Cuisine" at the Leichhardt Community College. Tutor: Leigh Drew
Serves: 4-6
Rating: 5/5
Sunday 14 June 2009
Kumara and Orange Mash
Something different to serve in these cool winter months. Kumera is also known as Orange Sweet Potato
Kumara and Orange Mash
Ingredients:
750g kumara, peeled and cut into chunks
1 cup orange juice
1 cinnamon stick
1 Tbsp butter/nuttlex/margarine
Method:
1. Place kumara, orange juice and cinnamon stick in a saucepan and cook, covered for 10 minutes.
2. Remove lid and continue cooking until liquid is evaporated and kumara is soft (take care it does not burn).
3. Remove and discard cinnamon stick.
4. Mash kumara, adding butter/nuttlex/margarine, and serve hot.
Source: Stanton, R. (2000) Vegetables, Allen & Unwin: St Leonards.
Serves: 4
Rating: 4
Kumara and Orange Mash
Ingredients:
750g kumara, peeled and cut into chunks
1 cup orange juice
1 cinnamon stick
1 Tbsp butter/nuttlex/margarine
Method:
1. Place kumara, orange juice and cinnamon stick in a saucepan and cook, covered for 10 minutes.
2. Remove lid and continue cooking until liquid is evaporated and kumara is soft (take care it does not burn).
3. Remove and discard cinnamon stick.
4. Mash kumara, adding butter/nuttlex/margarine, and serve hot.
Source: Stanton, R. (2000) Vegetables, Allen & Unwin: St Leonards.
Serves: 4
Rating: 4
Carrot and Orange Soup
A warming winter soup with protective properties from its rich supply of vitamins. Contains protein, iron, zinc and calcium, is an excellent source of vitamins A & C, and is a good source of niacin and potassium.
Carrot and Orange Soup
Ingredients:
2 tsp olive oil
1 leek, washed and sliced
1 clove garlic, crushed
1/2 tsp dried sage
800g carrots, scrubbed and chopped (no need to peel)
1.5 cups of orange juice
2.5 cups vegetable stock
3 bay leaves
1/2 cup natural yoghurt (can be replaced with Tofutti's brand of Vegan cream "cheese" or sour "cream)
1 Tbsp chopped chives
Method:
1. Heat oil in a large saucepan and add the leek, garlic and sage. Cover and allow to sweat over a gentle heat for 5 minutes.
2. Add carrots, orange juice, stock and bay leaves, bring to the boil, cover and simmer for 15 minutes or until carrots are tender.
3. Puree soup in batches. Reheat, and serve topped with a dollop of yoghurt (or Tofutti replacement) and a sprinkle of chives.
Source: Stanton, R. (2000) Vegetables, Allen & Unwin: St Leonards.
Serves: 4
Rating: 4
Carrot and Orange Soup
Ingredients:
2 tsp olive oil
1 leek, washed and sliced
1 clove garlic, crushed
1/2 tsp dried sage
800g carrots, scrubbed and chopped (no need to peel)
1.5 cups of orange juice
2.5 cups vegetable stock
3 bay leaves
1/2 cup natural yoghurt (can be replaced with Tofutti's brand of Vegan cream "cheese" or sour "cream)
1 Tbsp chopped chives
Method:
1. Heat oil in a large saucepan and add the leek, garlic and sage. Cover and allow to sweat over a gentle heat for 5 minutes.
2. Add carrots, orange juice, stock and bay leaves, bring to the boil, cover and simmer for 15 minutes or until carrots are tender.
3. Puree soup in batches. Reheat, and serve topped with a dollop of yoghurt (or Tofutti replacement) and a sprinkle of chives.
Source: Stanton, R. (2000) Vegetables, Allen & Unwin: St Leonards.
Serves: 4
Rating: 4
Green Cabbage with Poppy Seeds
An excellent source of vitamin C and provides some protein, iron and calcium.
Green Cabbage with Poppy Seeds
Ingredients:
2 tsp olive oil
6 cups shredded savoy or sugarloaf (green) cabbage
1/4 cup apple juice
2 tsp finely grated lemon peel
3 tsp poppy seeds
Method:
1. Heat olive oil in a medium-sized saucepan. Add cabbage, apple juice and lemon peel, cover and cook over medium heat for 4 minutes, stirring once or twice.
2. Add poppy seeds and toss well to combine. Serve immediately.
Source: Stanton, R. (2000) Vegetables, Allen & Unwin: St Leonards.
Serves: 4
Rating: 4
Green Cabbage with Poppy Seeds
Ingredients:
2 tsp olive oil
6 cups shredded savoy or sugarloaf (green) cabbage
1/4 cup apple juice
2 tsp finely grated lemon peel
3 tsp poppy seeds
Method:
1. Heat olive oil in a medium-sized saucepan. Add cabbage, apple juice and lemon peel, cover and cook over medium heat for 4 minutes, stirring once or twice.
2. Add poppy seeds and toss well to combine. Serve immediately.
Source: Stanton, R. (2000) Vegetables, Allen & Unwin: St Leonards.
Serves: 4
Rating: 4
Red Cabbage Rolls
This dish looks very pretty and may appeal to those who do not like "vegies".
It contains 5g of protein and is an excellent source of Vitamins A & C, as well as being a good source of potasium, Vitamin B1, iron and zinc.
Red Cabbage Rolls
Ingredients:
8 red cabbage leaves
1 cup water
1 cup apple juice
2 Tbsp wine vinegar
2 tsp honey
Filling:
1 cup cooked rice
1 carrot, grated
1 Lebanese cucumber, cut into thin strips
1/2 cup chopped fresh mint
2 Tbsp soy sauce
2 Tbsp sunflower seeds
Method:
1. Remove the coarse centre rib from each cabbage leaf. In a large saucepan, combine the water, apple juice, vinegar and honey, and bring to the boil. Add 2 cabbage leaves and allow them to cook for 1-2 minutes. Remove, then repeat with the remaining leaves.
2. Combine all the filling ingredients and mix well. Place spoonful of this mixture on each cabbage leaf and roll up to form a firm parcel, tucking in edges as you go.
3. Serve cold or place the rolls in an oiled shallow ovenproof dish, cover and heat in a moderate oven for 10 minutes.
Source: Stanton, R. (2000) Vegetables, Allen & Unwin: St Leonards.
Serves: 4
Rating: 4
It contains 5g of protein and is an excellent source of Vitamins A & C, as well as being a good source of potasium, Vitamin B1, iron and zinc.
Red Cabbage Rolls
Ingredients:
8 red cabbage leaves
1 cup water
1 cup apple juice
2 Tbsp wine vinegar
2 tsp honey
Filling:
1 cup cooked rice
1 carrot, grated
1 Lebanese cucumber, cut into thin strips
1/2 cup chopped fresh mint
2 Tbsp soy sauce
2 Tbsp sunflower seeds
Method:
1. Remove the coarse centre rib from each cabbage leaf. In a large saucepan, combine the water, apple juice, vinegar and honey, and bring to the boil. Add 2 cabbage leaves and allow them to cook for 1-2 minutes. Remove, then repeat with the remaining leaves.
2. Combine all the filling ingredients and mix well. Place spoonful of this mixture on each cabbage leaf and roll up to form a firm parcel, tucking in edges as you go.
3. Serve cold or place the rolls in an oiled shallow ovenproof dish, cover and heat in a moderate oven for 10 minutes.
Source: Stanton, R. (2000) Vegetables, Allen & Unwin: St Leonards.
Serves: 4
Rating: 4
Chinese Broccoli with Seseame Seeds
Whoever decided that Popeye should eat English spinach to become strong really didn't have a clue about the nutritional value of that vegetable. Spinach contains a lot of iron, it is true, but the majority of it is unable to be accessed and utilised by the body.
Chinese vegetables, however, like bok choy, chinese broccoli or choy sum, are high in easily used and digested iron.
This entire dish also contains 4.5g protein, only 400 kj, and is an excellent source of vitamins A & C
Chinese Broccoli with Seseame Seeds
Ingredients:
2 Tbsp sesame seeds
2 tsp sesame oil
2 cloves garlic (crushed)
2 tsp chopped fresh ginger
1 bunch Chinese broccoli
2 Tbsp vegetarian mushroom oyster sauce
3 Tbsp water
1 tsp cornflour
Method:
1. Heat a wok over a moderate heat, add the sesame seeds and brown them, stirring often to prevent burning. Tip them out onto a plate.
2. Pour the sesame oil into the hot wok and add the garlic, ginger and broccoli. Stir fry for 2 minutes, add the mushroom oyster sauce and 1 Tbsp of the water, stirring once.
3. Combine cornflour and water, and add to wok, stirring.
4. Sprinkly with seame seeds and serve immediately.
Serves: 4
Rating: 4
Source: Rosemary Stanton's (2000) book, "Vegetables" - available through Allen & Unwin.
Chinese vegetables, however, like bok choy, chinese broccoli or choy sum, are high in easily used and digested iron.
This entire dish also contains 4.5g protein, only 400 kj, and is an excellent source of vitamins A & C
Chinese Broccoli with Seseame Seeds
Ingredients:
2 Tbsp sesame seeds
2 tsp sesame oil
2 cloves garlic (crushed)
2 tsp chopped fresh ginger
1 bunch Chinese broccoli
2 Tbsp vegetarian mushroom oyster sauce
3 Tbsp water
1 tsp cornflour
Method:
1. Heat a wok over a moderate heat, add the sesame seeds and brown them, stirring often to prevent burning. Tip them out onto a plate.
2. Pour the sesame oil into the hot wok and add the garlic, ginger and broccoli. Stir fry for 2 minutes, add the mushroom oyster sauce and 1 Tbsp of the water, stirring once.
3. Combine cornflour and water, and add to wok, stirring.
4. Sprinkly with seame seeds and serve immediately.
Serves: 4
Rating: 4
Source: Rosemary Stanton's (2000) book, "Vegetables" - available through Allen & Unwin.
Pumpkin Scones
Not quite Flo Bjelke Peterson's version, but still good.
This is adapted from a recipe in Rosemary Stanton's (2000) book, creatively entitled, "Vegetables" and available through Allen & Unwin.
The secret is to steam the pumkin (not boil it) and mash it thoroughly, making sure it is a dry as possible: if it is too wet, the scones will be heavy.
Pumpkin Scones
Ingredients:
2.5 cups plain white flour
3 tsp baking powder
2 tsp mixed spice powder
1 Tbsp sugar
1 Tbsp butter/nuttlex/margarine, melted
1 cup cold mashed pumpkin (preferably butternet)
1/4 cup milk/soy milk
Method:
1. Preheat oven to 200*C.
2. Sift flour, baking powder & spice into a bowl.
3. Add sugar and mix thoroughly.
4. Make a well in the centre and add butter/nuttlex/margarine, pumpkin & milk/soy milk. Mix will. You can add a little more flour if necessary to form a soft dough (the exact amount of flour and milk/soy milk will depend on the moisture level of the pumpkin).
5. With floured hands, pat the dough out to about 2.5 cm thick and cut into rounds using a scone cutter, a floured glass, or even just pull it apart by hand.
6. On a greased baking tray, start by placing one of the scones in the middle, then closely place the others around it, almost in a centric pattern. They need to be close together or they will spread out an flatten.
7. Brush the tops with a little extra milk/soy milk, and bake for 15 minutes or until golden-brown.
8. Enjoy while warm, split and topped with jam or marmalade.
Makes: 14-18
Rating: 4
This is adapted from a recipe in Rosemary Stanton's (2000) book, creatively entitled, "Vegetables" and available through Allen & Unwin.
The secret is to steam the pumkin (not boil it) and mash it thoroughly, making sure it is a dry as possible: if it is too wet, the scones will be heavy.
Pumpkin Scones
Ingredients:
2.5 cups plain white flour
3 tsp baking powder
2 tsp mixed spice powder
1 Tbsp sugar
1 Tbsp butter/nuttlex/margarine, melted
1 cup cold mashed pumpkin (preferably butternet)
1/4 cup milk/soy milk
Method:
1. Preheat oven to 200*C.
2. Sift flour, baking powder & spice into a bowl.
3. Add sugar and mix thoroughly.
4. Make a well in the centre and add butter/nuttlex/margarine, pumpkin & milk/soy milk. Mix will. You can add a little more flour if necessary to form a soft dough (the exact amount of flour and milk/soy milk will depend on the moisture level of the pumpkin).
5. With floured hands, pat the dough out to about 2.5 cm thick and cut into rounds using a scone cutter, a floured glass, or even just pull it apart by hand.
6. On a greased baking tray, start by placing one of the scones in the middle, then closely place the others around it, almost in a centric pattern. They need to be close together or they will spread out an flatten.
7. Brush the tops with a little extra milk/soy milk, and bake for 15 minutes or until golden-brown.
8. Enjoy while warm, split and topped with jam or marmalade.
Makes: 14-18
Rating: 4
Thursday 4 June 2009
Addas Polow
This dish is loosely based on a recipe from Margaret Shaida's excellent cookbook, The Legendary Cuisine of Persia. http://www.cuisine.com.au/recipe/addas-polow
It takes a while to prep, but is worth it.
Addas Polow
Ingredients:
500 g basmati rice, washed
120 g green lentils
1/2 tsp turmeric
100 ml vegetable oil
60 g sultanas, soaked in warm water for 20 minutes
120 g stoned dates, sliced
1 small onion, sliced
2 cloves garlic, minced
5 cm cinnamon stick
2 tbsp butter or nutlex or margarine
1 bunch spinach, stemmed, washed, blanched and dried
sea salt and freshly ground black pepper
crisp-fried shallots to garnish
Method:
1. Soak the washed rice in water for about two hours.
2. In a separate container, soak the lentils for one hour. Drain, cook lentils in a saucepan with sufficient water to cover until tender, about five minutes. Add salt to taste and drain well. Set aside.
3. Drain water from the rice and add to a pot and cover with fresh water 2 cm above the rice. Add turmeric and salt to taste. Bring to a boil over medium heat, then turn heat to very low, cover pot and transfer to a simmer mat and leave to cook for 15 minutes. Turn off heat and leave another five minutes. Uncover and fluff gently with a fork.
4. Meanwhile, in a frying pan, add the oil and briefly fry the dates with the sultanas. Remove with a slotted spoon and put aside.
5. In the same oil, fry onions, garlic and cinnamon over gentle heat until fragrant. Remove and toss with date mixture.
6. Before serving, heat butter/margarine/nutlex and fry spinach briefly. Sprinkle with salt and pepper.
7. Mix rice gently with lentils, date mixture, spinach, garnish liberally with fried shallots and serve.
Serves: 6-8
Rating: 4/5
It takes a while to prep, but is worth it.
Addas Polow
Ingredients:
500 g basmati rice, washed
120 g green lentils
1/2 tsp turmeric
100 ml vegetable oil
60 g sultanas, soaked in warm water for 20 minutes
120 g stoned dates, sliced
1 small onion, sliced
2 cloves garlic, minced
5 cm cinnamon stick
2 tbsp butter or nutlex or margarine
1 bunch spinach, stemmed, washed, blanched and dried
sea salt and freshly ground black pepper
crisp-fried shallots to garnish
Method:
1. Soak the washed rice in water for about two hours.
2. In a separate container, soak the lentils for one hour. Drain, cook lentils in a saucepan with sufficient water to cover until tender, about five minutes. Add salt to taste and drain well. Set aside.
3. Drain water from the rice and add to a pot and cover with fresh water 2 cm above the rice. Add turmeric and salt to taste. Bring to a boil over medium heat, then turn heat to very low, cover pot and transfer to a simmer mat and leave to cook for 15 minutes. Turn off heat and leave another five minutes. Uncover and fluff gently with a fork.
4. Meanwhile, in a frying pan, add the oil and briefly fry the dates with the sultanas. Remove with a slotted spoon and put aside.
5. In the same oil, fry onions, garlic and cinnamon over gentle heat until fragrant. Remove and toss with date mixture.
6. Before serving, heat butter/margarine/nutlex and fry spinach briefly. Sprinkle with salt and pepper.
7. Mix rice gently with lentils, date mixture, spinach, garnish liberally with fried shallots and serve.
Serves: 6-8
Rating: 4/5
Coconut Rice
Coconut Rice
Ingredients:
2 tsp sunflower oil
1 tsp mustard seeds
2 tsp split red lentils
225g brown rice
25g dessicated coconut
2 cups of water
salt to taste if required
Method:
1. Wash and drain the rice. Heat the oil in a large pan, then add the mustard seeds and lentils, and cook until the seeds pop. Add the rice and cook, stirring, until the rice is transparent and the lentils have turned pale yellow.
2. Add the coconut and water. Bring to the boil, then place the lid on tightly. Reduce the heat to low, and leave for about 40 minutes until the rice is done.
NOTE: If you don't take the lid off, and the heat is kept low, then the rice shouldn't stick and you'll end up with perfectly dry rice. If your nerve fails you, and you feel you have to check, some of the steam will come out, so put a little more boiling water in.
Source: http://www.earth.li/~kake//cookery/
Serves: 4
Rating: 4/5
Ingredients:
2 tsp sunflower oil
1 tsp mustard seeds
2 tsp split red lentils
225g brown rice
25g dessicated coconut
2 cups of water
salt to taste if required
Method:
1. Wash and drain the rice. Heat the oil in a large pan, then add the mustard seeds and lentils, and cook until the seeds pop. Add the rice and cook, stirring, until the rice is transparent and the lentils have turned pale yellow.
2. Add the coconut and water. Bring to the boil, then place the lid on tightly. Reduce the heat to low, and leave for about 40 minutes until the rice is done.
NOTE: If you don't take the lid off, and the heat is kept low, then the rice shouldn't stick and you'll end up with perfectly dry rice. If your nerve fails you, and you feel you have to check, some of the steam will come out, so put a little more boiling water in.
Source: http://www.earth.li/~kake//cookery/
Serves: 4
Rating: 4/5
Sweet Potato, Apple and Leek Bake
Very yummy as a side dish to something like a vege schnitzel or a fry up of mushrooms (or anything else really), or as a light meal of its own with a side salad.
Sweet Potato, Apple and Leek Bake
Ingredients:
1 large sweet potato, peeled
3 medium apples, peeled
1 large leek
2 tbsp olive or sunflower oil
1 tbsp Dijon (or honey dijon) mustard
1 tbsp brown sugar
1 tsp black pepper
handful of pecans or walnuts
Method:
1. Slice sweet potatoes, apples and leek in 1/2cm thick slices.
2. Mix together oil, mustard, sugar and pepper. Add to vegetables and apples and toss.
3. Put in baking dish, scatter the nuts and bake uncovered at 180°C for approximately 30 minutes until cooked through.
NOTE: You can easily double the ingredients in step 2 as it will make a better coating of all the other ingredients.
Serves: 2-4.
Rating: 5/5
Sweet Potato, Apple and Leek Bake
Ingredients:
1 large sweet potato, peeled
3 medium apples, peeled
1 large leek
2 tbsp olive or sunflower oil
1 tbsp Dijon (or honey dijon) mustard
1 tbsp brown sugar
1 tsp black pepper
handful of pecans or walnuts
Method:
1. Slice sweet potatoes, apples and leek in 1/2cm thick slices.
2. Mix together oil, mustard, sugar and pepper. Add to vegetables and apples and toss.
3. Put in baking dish, scatter the nuts and bake uncovered at 180°C for approximately 30 minutes until cooked through.
NOTE: You can easily double the ingredients in step 2 as it will make a better coating of all the other ingredients.
Serves: 2-4.
Rating: 5/5
Wednesday 3 June 2009
Corn and Quinoa Soup
Quinoa is native to the upper Andes of Bolivia, Peru, and Ecuador, and is a grain/cereal that can be bought in almost any supermarket and health food store. Woolworths certainly stocks it!
Its protein content is 12-18% which is higher than meat. The proteins quinoa produces are a well-balanced mix that is superior to any other grain. It's also a good source of calcium, phosphorus, magnesium and iron. When cooked, it has a slightly nutty flavour to it.
This dish has a very light flavour and would be good for all times of the year.
Ingredients:
2 Tbsp oil
1 large leek, diced
3 cloves garlic, minced
1 inch (2.5cm) piece cinnamon stick
1 tsp ground corriander
1 bay leaf
1 cup diced zucchini
6 cups vegetable stock
1 cup quinoa grain
1/2-1 bunch shallots, diced
1 cup corn kernels
1/3 cup lemon juice
1/3 cup fresh parsley (or corriander), minced
salt and pepper to taste
avacado (optional)
tortilla bread (crisped in the oven a little)
Method:
1. Heat oil in a large saucepan. Saute leek, garlic, cinnamon, coriander and bay leaf for 15 minutes until the leek is tender.
2. Add zucchini. Saute another 5 minutes.
3. Add vegetable stock and stir in the quinoa. Simmer for 15-20 minutes until the quinoa is tender.
4. Add the shallots, corn, lemon and parsley, stirring well.
5. Remove cinnamon stick and bay leaf.
6. Slice avacado (1/4-1/2 an avacado per person is fine) into the bottom of the soup bowl and spoon soup over it. Serve with crisped up tortilla bread.
Serves: 5-6
Rating: 4.5/5
Its protein content is 12-18% which is higher than meat. The proteins quinoa produces are a well-balanced mix that is superior to any other grain. It's also a good source of calcium, phosphorus, magnesium and iron. When cooked, it has a slightly nutty flavour to it.
This dish has a very light flavour and would be good for all times of the year.
Corn and Quinoa Soup
Ingredients:
2 Tbsp oil
1 large leek, diced
3 cloves garlic, minced
1 inch (2.5cm) piece cinnamon stick
1 tsp ground corriander
1 bay leaf
1 cup diced zucchini
6 cups vegetable stock
1 cup quinoa grain
1/2-1 bunch shallots, diced
1 cup corn kernels
1/3 cup lemon juice
1/3 cup fresh parsley (or corriander), minced
salt and pepper to taste
avacado (optional)
tortilla bread (crisped in the oven a little)
Method:
1. Heat oil in a large saucepan. Saute leek, garlic, cinnamon, coriander and bay leaf for 15 minutes until the leek is tender.
2. Add zucchini. Saute another 5 minutes.
3. Add vegetable stock and stir in the quinoa. Simmer for 15-20 minutes until the quinoa is tender.
4. Add the shallots, corn, lemon and parsley, stirring well.
5. Remove cinnamon stick and bay leaf.
6. Slice avacado (1/4-1/2 an avacado per person is fine) into the bottom of the soup bowl and spoon soup over it. Serve with crisped up tortilla bread.
Serves: 5-6
Rating: 4.5/5
Binah Balls
"Binah" is a Hebrew word associated with the feminine aspect of knowledge and understanding. It's easy to see why these are called "Binah" balls, when you consider the protein, calcium and vitamins they are packed with!
NOTE: If possible, use a food processor to grind and chop all the ingredients. If you are doing so, start with the dried ingredients first (i.e. from sunflower seeds) and work your way up to the figs. If you are doing it all by hand, it doesn't matter which order you do it in.
Binah Balls
Ingredients:
1 cup of finely chopped dried figs
1 cup of finely chopped dates
1 cup of finely chopped dried apricots
1 cup of finely chopped mixed dried fruit
1/2 cup of ground almonds
1/2 cup of ground pepitas (shelled pumpkin seeds)
1/2 cup of ground sunflower seeds
desicated coconut (as much as is required)
Method:
1. Combine all the ingredients together and mix well.
2. Roll the mixture into balls about 2-3 cm in diameter.
3. Roll in desicated coconut to cover.
4. Chill and serve!
Source: www.vivalavegan.net
Makes: about 40 balls
Rating: 4.5/5
NOTE: If possible, use a food processor to grind and chop all the ingredients. If you are doing so, start with the dried ingredients first (i.e. from sunflower seeds) and work your way up to the figs. If you are doing it all by hand, it doesn't matter which order you do it in.
Binah Balls
Ingredients:
1 cup of finely chopped dried figs
1 cup of finely chopped dates
1 cup of finely chopped dried apricots
1 cup of finely chopped mixed dried fruit
1/2 cup of ground almonds
1/2 cup of ground pepitas (shelled pumpkin seeds)
1/2 cup of ground sunflower seeds
desicated coconut (as much as is required)
Method:
1. Combine all the ingredients together and mix well.
2. Roll the mixture into balls about 2-3 cm in diameter.
3. Roll in desicated coconut to cover.
4. Chill and serve!
Source: www.vivalavegan.net
Makes: about 40 balls
Rating: 4.5/5
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