VeganFoodLivingApril2021

Tofu & asparagus noodle bowl

By Enjoy Asparagus (www.enjoyasparagus.com)
Serves 2 | Prep 10 mins | Cook 10 mins
Calories 476 (per serving)

FOR THE TOFU MARINADE 2 garlic cloves, crushed BBQ Mexican sweet potatoes
1 large shallot, finely diced with British asparagus
2 tbsp light brown sugar juice of 1 lime
3 tbsp soy sauce By British Asparagus (www.britishasparagus.com)
5 tbsp water FOR THE NOODLES Serves 2 | Prep 20 mins | Cook 1 hr | Calories 417 (per serving)
black pepper a bunch of asparagus,
1 pack of firm tofu, sliced washed, trimmed, blanched 2 large sweet potatoes 1 Prick the sweet potatoes all over, rub each
FOR THE DRESSING 250g bundle (2 cups) potato with a little oil and salt, then wrap in a
2 tbsp soy sauce 100g (½ cup) vermicelli of asparagus double layer of foil. As soon as the barbecue
2 tbsp rice vinegar noodles, cooked 2 tbsp olive oil coals are glowing red, put the potatoes directly
1 tsp soft brown sugar on them. Cook for 15 minutes, turn with tongs,
100ml (scant ½ cup) 4 sprigs of mint 1 small red onion, chopped then cook for 15 minutes more. Remove one,
vegetable stock (broth) 1 tsp hot smoked paprika unwrap and check it is cooked. Keep turning
1 red chilli, finely chopped 1 carrot, cut into fine strips 1 tsp ground cumin on the coals until the potatoes are soft and
1 red pepper, deseeded cooked through. Cooking time will depend
1 cucumber, cut into and chopped upon the size of the sweet potatoes.
fine strips 1 small tin of Alternatively, cook in the oven.
sweetcorn, drained
1 little gem lettuce, broken sriracha 2 Meanwhile, heat the olive oil in a large frying
into leaves tahini pan. Add the onion and sauté for 5 minutes.
3 tbsp chopped Add the spices and cook for a further minute.
a handful of coriander coriander (cilantro) Cut the asparagus into 5cm (2in) lengths. Add
(cilantro) and/or Thai basil the red pepper and asparagus to the pan and
cook for 5 minutes more. Add the sweetcorn
1 In a bowl large enough to accommodate the tofu, mix for the last 2 minutes to heat it through.
the shallots, sugar and soy sauce with a little water to
help mix. Add a grind of black pepper, then add the 3 To assemble, split the sweet potatoes
sliced tofu and marinate for 5-10 minutes. lengthways and fill with the mixture from the
pan. Top with the roasted asparagus tips and
2 In another bowl, mix 2 tbsp soy sauce with the rice drizzle with a little sriracha and tahini. Add the
vinegar, 1 tsp soft brown sugar and vegetable stock. coriander on top.
Add the chilli, garlic and lime juice. This is the dressing.

3 Heat a frying pan. Take the tofu out of the marinade and
fry it in the pan, turning it to caramelise on each side.
Once it’s done, pour the excess marinade over the tofu
and let it bubble briefly.

4 Put the noodles into the bowls you are going to serve
the salad in, then add a little dressing. Top with the
vegetables, add the tofu and herbs, such as coriander
and mint. Finish with the dressing.

9.2g 1.9g 2.32g 18.1g 26.9g 16.5g 2.4g 0.1g 19g 11.1g
Total fat Saturates Salt Sugar Protein Total fat Saturates Salt Sugar Protein

VEGANFOODANDLIVING.COM 51

Lunch R E C I P E S

‘Tuna’ and sweetcorn sandwich BBQ ‘chicken’ slaw
and cheese wrap
By Maryanne Hall for Viva!’s Vegan Recipe Club (www.veganrecipeclub.org.uk)
Serves 4 | Prep 10 mins plus soaking | Cook none | Calories 373 (per serving) By Maryanne Hall for Viva!’s Vegan Recipe Club
(www.veganrecipeclub.org.uk)
FOR THE ‘TUNA’ MIX 1 Drain and rinse the almonds after
they have been soaked. Serves 2 | Prep 10 mins | Cook 5 mins
150g (1 cup) raw almonds, soaked for Calories 397 (per serving)
a minimum of 2 hours, but ideally 2 Add the drained almonds into a food
overnight (with or without skins) processor or similar. There is no need 125g (1 cup) vegan chicken pieces or chunks
to remove the almond skins. 6 tbsp vegan coleslaw – either make your
1½ tsp Dijon mustard own or buy one ready made from Sainsbury’s,
(or 1 tsp English) 3 Pulse the almonds until finely Aldi, M&S, Co-op
chopped. Do this in short bursts – you 50g (½ cup) vegan cheese, grated
WEVS YHJDQ PD\R WR WDVWHb want to avoid a paste, so don’t salad of your choice, such as wilted spinach,
2-3 tsp fresh or bottled lemon over-process. It should look a little tomatoes, rocket (arugula)
like flaked tuna. sauce options – either sweet chilli, bbq sauce,
juice, to taste tomato chutney, pickle – add according to taste
4 Place into a medium mixing bowl 2 tortilla wraps
¼ tsp salt – add more at the and add the rest of the ingredients, 1 Lightly fry the ‘chicken’ pieces according to
end if necessary giving a few good stirs to combine.
Taste and add more seasoning or the instructions on the packet and leave to
EODFN SHSSHU WR WDVWHb other flavours if you wish – remember cool slightly.
200g (1¼ cups) tinned sweetcorn, that it will marinate and soak up the 2 Divide all the ingredients between the two
flavours if left for a few hours or so. wraps, fold up and serve or pop in the
drained and rinsed (use more or lunchbox for later.
OHVV DFFRUGLQJ WR SUHIHUHQFH b 5 Spread the mixture evenly onto the
buttered bread. 11.7g 4.4g 0.89g 2.5g 23.4g
a pinch of kelp granules or 1 tbsp nori Total fat Saturates Salt Sugar Protein
sprinkles (optional – only use if you TIP You can now also buy vegan tuna
ZDQW WKH VOLJKWO\ RFHDQLF WDVWH b (such as Loma Linda, Marigold) if you
1 celery stalk, finely fancy speeding things up, just mix it
FKRSSHG RSWLRQDO b with mayo and sweetcorn and you’re
2 spring onions (scallions), finely good to go!
FKRSSHG RSWLRQDO b
1 garlic clove, crushed (optional)

8 slices of bread spread with
YHJDQ EXWWHUb

2.8g 1.7g 0.44g 5.2g 12.1g
Total fat Saturates Salt Sugar Protein

52 VEGANFOODANDLIVING.COM



Nutrition SOS

Make sure you’re meeting your nutritional needs with our
section dedicated to getting all the good stuff into you...

Food diary p55

Go organic p56

Herbs p58

Lentil recipes p60

54 VEGANFOODANDLIVING.COM

The Vegan Society YOUR EXPERT

FOOD DIARIES Heather Russell
is passionate
Heather Russell checks in on the food diaries about eating well
of her colleagues at The Vegan Society and keeping fit.
She trained to
be a dietitian to
combine her love
of science with
a desire to help
people, and she
loves food! She
worked in the
NHS from 2010-
16, and is now
using her dietetic
skills to support
the work of The
Vegan Society.
www.vegan
society.com

In this series of articles, I’m Francine’s diary
introducing a few of my lovely
BREAKFAST of couscous or
colleagues who have agreed to quinoa. If we have tofu, I
For the last couple of might fry it with salt,
share food diaries with you. As always, years, I’ve started my pepper and a dash of
day with a cold glass maple syrup to sit on
I’ll be offering some tips about how you of celery juice. top. I like something
Although it took a sweet in the afternoons. I recently made some
can get the most out of a vegan diet. while to get used to vegan flapjacks, delicious with my cup of tea.
the flavour, I find it
This month, Francine Jordan, Media refreshing after a long sleep. In winter DINNER
months, I’ll follow this with a big bowl of
and PR Officer, gives us an idea of what porridge, which I might top with fresh During the week I like to do intermittent fasting,
blueberries and mango, dates, flaxseed, and prefer the 8:16 method, when you eat for 8
she likes to eat. desiccated coconut and a sprinkle of hours of the day and fast for 16 (usually when
cinnamon. I always finish it with a spoonful sleeping!) As I’m often up and about before 6am,
HEATHER’S ANALYSIS of peanut butter. When it’s warmer, I’ll swap the I prefer a big breakfast and lunch with something
porridge for a smoothie bowl. Breakfast is always small for dinner, such as soup or a smoothie. At
I’ve never had celery juice, but I’m served with a cup of tea or a milky coffee. the weekends, my husband loves cooking and is
intrigued to find out how it tastes! It’s Alongside this I take my daily supplements. always experimenting with new dishes. He
great to see that Francine enjoys oats in At the weekend, I like to mix it up a bit more recently made a cauliflower and cashew curry
the morning, which are a source of and usually eat avocado on toast with sun-dried topped with coriander that was incredible.
slow-release energy and beneficial fibre. tomatoes, banana pancakes or scrambled tofu
Coconut is high in saturated fat, so with fried mushrooms and spinach. For general information about vegan
replacing it with chia seeds, shelled diets, check out the resources at
hemp seeds or chopped walnuts would LUNCH www.vegansociety.com/nutrition
be a heart-friendly switch. Like flaxseed,
these foods are rich in essential omega-3 When I’m working, lunch is usually something
fat. Francine and I are both fans of I’ve thrown together, like a salad or bowl of
peanut butter, which is a valuable source pasta. A favourite is a savoury bowl – lots of
of nutrients, including healthy fats and different items, such as
protein. If you make curries using cucumber, olives,
coconut milk, try replacing it with peanut tomatoes, potatoes
butter for a different flavour and better and broccoli, on top
fat profile. It’s a healthy habit to include
a variety of legumes in our diets. VEGVAENGAFONOFODO&DLAIVNINDGLIVOINCGT.OCBOEMR 5555
Francine could include roasted chickpeas
in her savoury bowl, blend butter beans
into soup, or thicken a curry using red
split lentils.There are opportunities to
consume at least 400ml of fortified plant
milk across the day in porridge, tea,
smoothies and soup, which would help
her get enough calcium.

Why should we choose
ORGANIC FOOD?

Michelle Sanchez, from the College of Naturopathic
Medicine (CNM), reveals all of the good reasons why

you should switch to organic food

Below One way to T here is much debate around Organisms (GMOs). GMOs are process and prevent chronic disease.
ensure your food is whether or not organic food is organisms artificially made in labs and As organic fruits and vegetables are not
organic is to grow it better. For me, there is no have had their DNA altered. exposed to toxic pesticides, the soil in
yourself at home or question about this and I’ll explain which they are grown tends to be better
on an allotment. Regulations vary from country to nourished, yielding more nutritious,
why. Organic food is often country, but on the whole, organic food flavoursome crops, making food taste
perceived as more expensive, which is grown with natural fertilisers, such and smell better.
as manure and compost, and weeds are
can deter people from buying it; controlled through natural means like The chemical fertilisers used on
but, this isn’t always the case. hand weeding and crop rotation. conventional produce destroys
There are plenty of affordable enzymes and nutrients in the food. In
ways to eat organic foods, WHY IS ORGANIC FOOD organic food, however, the enzymes are
including growing your own and BETTER FOR OUR HEALTH? still alive, making it easier to digest.
buying from local farmers.
If you want your health to be a Fresh, organic foods are more When you eat organic food, you feel
priority or you’re experiencing nutritious and contain higher amounts more satiated and fuller due to its
any kind of health condition, of antioxidants than non-organic crops. higher nutritional value. Conventional
going organic is a must. The health An example of this is organic tomatoes, produce is irradiated, a process that
benefits of eating organic produce far which have up to 50% more vitamin C reduces up to 90% of the food’s
outweigh the cost. and 130% more phytonutrients than nutrients. You can test this theory out
non-organic tomatoes. – eat some organic lettuce direct from
WHAT IS ORGANIC FOOD? a farm and then the next day, try a non-
Organic food is free of toxins and organic lettuce from the supermarket.
Organic food is grown without the use harmful chemicals that are poisonous See which one makes you feel more
of synthetic fertilisers and pesticides, for the body. When you reduce toxic satisfied and which one tastes better.
irradiation or Genetically Modified load, you’re helping to slow the ageing
Your body absorbs more nutrients
when you eat organic food. When
fuelled with quality food, instead of
empty calories, you tend to eat less as
your cells have all the nutrients they
need to thrive. Going organic could
also potentially reduce your food bill.

Another important point is that
organic agriculture is eco-friendly and
more sustainable. Plant life, animals
and humans are not negatively
impacted in organic farming; unlike
in conventional farming where toxic
production methods are used. Organic
farming prevents over-farming and
over-harvesting, which causes soils
and crops to become nutrient deficient.

HOW TO GO ORGANIC

Going organic is simple and easy,
especially now that the supply of

56 VEGANFOODANDLIVING.COM

NUTRITION SOS

THE CLEAN FIFTEEN AND DIRTY DOZEN

The clean fifteen and dirty dozen refers to a list of the cleanest non-organically
farmed crops and the most contaminated crops (due to pesticides
and chemicals). If you can’t go completely organic, then at least

replacing the fruits and vegetables on the dirty dozen list is advisable.

According to the Environmental Working CLEAN FIFTEEN DIRTY DOZEN
Group (EWG), the most up to date clean
fifteen and dirty dozen list is as follows: 1 Avocados (the ones you should
2 Sweetcorn definitely buy organic)
3 Pineapples 1 Strawberries
4 Onions 2 Spinach
5 Papaya 3 Kale
6 Sweet peas (frozen) 4 Nectarines
7 Aubergine (eggplant) 5 Apples
8 Asparagus 6 Grapes
9 Cauliflower 7 Peaches
10 Cantaloupe 8 Cherries
11 Broccoli 9 Pears
12 Mushrooms 10 Tomatoes
13 Cabbage 11 Celery
14 Honeydew melon 12 Potatoes
15 Kiwi fruit

organic foods is more abundant than the least pesticide residue (see the table
above). Make sure that you wash them
it used to be. There are some key things in vinegar and water before eating.

to consider when buying organic Always read labels, even with
organic food. Processed organic foods
produce, which are outlined below. some of your own produce. Window may still be too high in sugar, fat, salt
or refined carbohydrates. Even though
Buy seasonal, direct from local sills and balcony containers are ideal a food product is organic, it doesn’t
necessarily mean it’s healthy.
farmers or trusted suppliers. This way, for growing your own herbs, tomatoes,
FAVOUR QUALITY
you know that the produce is picked lettuce and strawberries. OVER QUANTITY

when it’s fully ripened so it’s tastier Explore organic box schemes, as the The quality of your food should always
proceed quantity. Organic food is by far
and more nutritious. produce supplied is in-season and a superior quality to non-organically
produced food; it’s more nutritious,
Shop at farmers markets and farm picked the day before it is packed to flavoursome, cost-effective and
environmentally-friendly. By
shops whenever it is feasible for you to ensure freshness and quality. consuming less toxins in your food,
you’re helping to slow down the ageing
do so as the produce “Grow your Remember that process and improve your overall
is fresher; it hasn’t free range, natural health. Grow your own produce, shop
at local farmers markets or try out
been sitting in own herbs, and farm fresh organic box schemes. Remember to MICHELLE
supermarket storage doesn’t mean always read labels and be wary of
supermarket organic foods, which are SANCHEZ
for months on end. fruits and organic, so don’t often irradiated and treated to prolong
Buying organic vegetables in be fooled by the shelf life. Naturopath
produce from your garden” clever labelling or Michelle Sanchez
markets is often also marketing. Also works at CNM
much cheaper than be aware that (College of
Naturopathic
getting it from the organic supermarket Medicine). CNM
trains successful
supermarket. Plus it comes with the produce is often irradiated and natural therapy
professionals,
added bonus of knowing that you’re treated to extend shelf life, which can online and in class.
Colleges across
supporting a local business rather affect the taste and nutrient quality the UK and Ireland.
Visit online at cnm
than a national supermarket. of the food. courses.com or call
01342 777 747.
Grow your own herbs, fruits and If organic is not available, focus

vegetables in your garden. Even with on the ‘clean 15’ fruits and vegetables

limited outside space you can grow instead, as these are the crops with

VEGANFOODANDLIVING.COM 57

HERBS FOR

HORMONAL
HARMONY

Charlotte Willis identifies the herbs that can help manage
hormonal imbalances and effects during menstruation

A t the risk of sounding like a curiosity in wanting to delve into Below Raspberry berries are delicious, but whose leaves
Gen Z hippie, herbal different aspects of plant-based health? leaf tea can help are packed full of nutrients. B vitamins,
remedies are making a swift Either way, herbal remedies bring a with a number vitamin C and polyphenol antioxidants
whole host of benefits to the table, and of menstruation that nourish the body. For menstruators
comeback into the conscious when used correctly under the symptoms. in particular, raspberry leaf can ease
supervision of a qualified herbalist and premenstrual symptoms such as nausea
consumer’s daily routine. Contrary to medical professional, can provide useful and vomiting, while the fragarine (a
solutions to hormonal challenges
the popular beliefs of years gone by, for people with menstrual plant compound) found within the
cycles. Let’s take a look. leaves helps tighten pelvic
when you’d be sniffed at for ordering a muscles, reducing cramping
RASPBERRY LEAF caused by spasms. The
mint tea at a high-street coffee chain, leaves can also be used in
Perhaps the best-known pregnancy, particularly in the
these days if you tell anyone that you’re healing herb for menstrual second and third trimesters, to
health, red raspberry is a native
taking ashwagandha, blending maca European and Asian plant whose strengthen the uterus and improve
labour. Tablets are also available, but
into your smoothies or sipping on some the leaf tea is a beautifully fruity
addition to a daily routine. Notes:
raspberry leaf tea before bed, you’ll be in Check with your GP when taking
raspberry leaf during pregnancy.
very good company. Perhaps it’s the
NETTLE
work of educators on social media
Stinging nettle is a herbal remedy you’d
advocating for alternative remedies to never think to try after those bitter
memories of skin rashes in younger
hormonal disruption, or our own years, but the grief this unassuming
plant caused in childhood might just be
somewhat of a saviour in adult life.
Stinging nettle is brilliant for aiding
liver metabolism, helping the blood-
purifying organ maintain healthy
functioning, which is important as the
liver processes our hormones. A healthy
liver is a great place to start when
addressing hormonal imbalances.
Nettle may also help maintain a healthy
urinary tract by flushing unwanted,
harmful bacteria away. Nettle can be

58 VEGANFOODANDLIVING.COM

Left White peony and
liquorice can be taken
separately, but work

well when taken in
combination.

taken as a tablet, or drunk as a Above Ginger root is a well-known
aid for stomach distress, but its anti-
grassy tea. Notes: Nettle tea
in ammatory properties help with
can occasionally cause menstrual cramping and nausea.

stomach upset, so take with food. diuretics. If you take any prescription
medications, consult your GP before
separately, however, they tend to
taking dandelion.
MACA function most efficiently when taken
GINGER ROOT
Maca is a member of the brassica in conjunction with one another.
A simple herb, but one which can’t be
family, alongside cabbages and broccoli. White peony is a popular herb for overlooked. Ginger has incredible
anti-inflammatory properties, reducing
It is a Peruvian-grown herbal remedy PCOS (polycystic ovary syndrome) the production of prostaglandins
associated with cramping and nausea.
whose root, rich in iron, calcium, zinc, as it has been demonstrated to increase Ginger is a great herb to incorporate in
the days leading up to your
and essential amino acids, is dried and low progesterone levels, reduce elevated menstruation and during your bleed.
You can use ginger in your cooking,
powdered for consumption. Maca hosts androgens and regulate excess juices, smoothies and teas.

a range of benefits for menstruators, oestrogen – somewhat of a wonder Above The humble MAKE THE MOST OF HERBS
dandelion is an
namely increasing energy and herb! Similarly, liquorice root has aid to the liver If the thought of making four different
and maintaining teas every day is a little much to bear,
metabolism, ideal for those sleepy end anti-androgen properties, with the hormone levels. fear not. One of the most delicious and
Below Maca root effective ways to enjoy herbal remedies
of cycle days. Maca assists hormonal added benefit of helping your body makes a good is to buy them loose or dried (not
addition to bakes, powdered) and create your own herbal
balance by acting as an adaptogen to the maintain healthy levels of insulin. oats and smoothies. blends of tea in one pot to suit your
individual cycle needs. If hot tea isn’t
endocrine system. You can buy maca in Liquorice can also aid painful periods CHARLOTTE your thing, you can also steep your
WILLIS herbs in hot water before straining and
tablet form, but it “Create your by reducing Charlotte is chilling the liquid to enjoy over ice.
also has an inflammation in a freelance Alternatively, if you’re seeking tablet
journalist and forms of herbal remedies, I recommend
earthy-caramel own herbal the body. Take health writer chatting to a registered herbalist who
taste that works liquorice as a tea who has worked will be able to educate you about what
with Veganuary you need to look out for and the dosage
well in smoothies, blends of tea in or tablet, while and The Vegan for your own requirements.
lattes, bakes and one pot” white peony tends Society and other
oats. The dose you to be sold as either online vegan Educating yourself on herbal
take is entirely up to a liquid extract or publications. remedies and seeking professional
Her fields of advice is also a must to get the most out
you, but 1 tbsp per day should get you in a tablet. Combined together, the two expertise and of your journey. Follow Instagram
interest include accounts such as @LaurenCurtain,
started. Notes: if you are pregnant or herbs can aid and promote ovulation vegan nutrition, @LaraBriden, and @SofiaTheHerbalist,
holistic healthcare, get reading The Period Repair Manual
breastfeeding, or have any diagnosed and ease symptoms of PCOS. Notes: If mindfulness and Botanical Medicine for Women’s
and fitness. Health (both fantastic reads!), and you
oestrogen-sensitive conditions, consult you think you may have PCOS, please can find a registered herbalist online via
the National Institute of Medical
your GP before taking maca. talk to a healthcare provider for more Herbalists website.

information before trying herbal

WHITE PEONY & LIQUORICE remedies. I would also recommend you

White peony and liquorice can be taken talk to a registered herbalist for advice

before taking white peony in order to

use the correct dose.

DANDELION

Dandelion is another fantastic liver aid.
Dandelion can support the metabolism
of waste products and everyday toxins
from the liver and kidneys, helping our
bodies maintain optimum hormone
levels. Dandelion can also soothe
digestive difficulties, a great herb to take
when menstruating. Dandelion tea can
be sipped at any time, but if you’re
prone to night-time urination, best sip
in the mornings. Notes: Dandelion can
interact with medications, including

Above Nettle tea is perhaps the most VEGANFOODANDLIVING.COM 59
surprising aid to balancing hormones.

in love

lentilswith...
Lentils are a great source of protein

LENTIL ROAST and Gaz Oakley has created three great dishes
to show them off at their best
By Gaz Oakley for Merchant Gourmet

(www.merchant-gourmet.com)

Serves 6 | Prep 30 mins | Cook 45 mins

Calories 301 (per serving)

150g (1½ cups) sweet potato,
cubed, steamed
2 tbsp olive oil
250g (about 4) Portobello mushrooms
1 onion, chopped fine
3 garlic cloves, minced
1 red pepper, chopped small
2 tbsp mixed dried herbs
1 tsp cayenne pepper
a pinch of sea salt and pepper
125g (1 cup) breadcrumbs
1 pack of Merchant Gourmet
Whole Chestnuts, blitzed
1 pack of Merchant Gourmet Puy Lentils
finely grated zest of 1 lemon
TO SERVE
roast potatoes, gravy,
vegetables

1 Preheat the oven to 180°C/Gas Mark 4. 5 Sauté the mix for 5 minutes, stirring often. of the oven to roast for 30 minutes.
Line a medium-size baking dish, loaf tin
or small pudding tins (for individual 6 When you’ve got a nice colour on 9 Once the roast has been in the oven for
portions) with greaseproof paper. everything, add the sweet potato. Sauté 30 minutes, take out and let it stand for
the mix for a few more minutes before around 10 minutes before placing a flat
2 Put the mushrooms in a blender and blitz adding the breadcrumbs, chestnuts, baking tray on top. Carefully, while
until they are finely chopped. lentils and lemon zest. Stir until all the holding the tray with one hand and the
ingredients are well combined. Turn the loaf tin with the other, turn the tray upside
3 Place a large, non-stick saucepan over a heat off and then, using an old-fashioned down so that the roast comes out. Peel off
medium heat. Add the oil and, when the masher, lightly mash the mixture, any greaseproof paper that’s stuck.
pan is hot, add the mushrooms. You want breaking down any large chunks of sweet
to sauté them for around 5 minutes so potato or chestnuts. 10 Serve your lentil roast with the trimmings
that you get rid of some of the water of your choice.
inside them and get them nicely golden. 7 Spoon the mixture into the lined dish, loaf
tin or tins and compact it in as much as 7g 1.1g 0.2g 3.7g 10.4g
4 Next, add the onion, garlic and red you can. Total fat Saturates Salt Sugar Protein
pepper to a pan, plus the herbs, cayenne
pepper and seasoning. 8 Place the lentil roast on the bottom shelf

60 VEGANFOODANDLIVING.COM

PUY LENTIL CURRY

By Gaz Oakley for Merchant Gourmet
(www.merchant-gourmet.com)

Serves 4 | Prep 15 mins | Cook 20 mins
Calories 339 (per serving)

1 onion, peeled ½ tsp ground cinnamon

6 garlic cloves, peeled 2 tbsp tomato

1 tbsp fresh ginger purée (paste)

1 tsp sea salt 2 potatoes, peeled, PUY LENTIL SHEPHERD’S PIE
1 tbsp vegetable oil, cubed
for frying By Gaz Oakley for Merchant Gourmet (www.merchant-gourmet.com)
1 pack of Merchant 480ml (2 cups) Serves 4 | Prep 20 mins | Cook 45 mins | Calories 795 (per serving)
Gourmet Puy Lentils vegetable stock (broth)
1 tbsp curry powder 1 tbsp olive oil 1 Preheat the oven to 180°C/Gas Mark 4.
1 tsp mild chilli powder 240ml (1 cup) vegan 6 Dried Merchant Gourmet
½ tsp turmeric cream or coconut milk Porcini Mushrooms, soaked in 2 Place a large, non-stick saucepan over a medium
½ tsp ground coriander 250ml (1 cup) boiling water heat and add a little oil. When the pan is hot, add the
½ tsp ground cumin 1 tbsp brown sugar onion, carrots, garlic and celery. Sauté the mixture for
1 large onion, peeled 4-5 minutes, stirring often.
TO SERVE 2 carrots, peeled
3 Finely chop the re-hydrated mushrooms, then add
fresh coriander 5 garlic cloves, peeled them to the pan with the soy sauce, tomato purée,
(cilantro) and chilli, 2 celery sticks herbs, lentils and grains.
to garnish
3 tbsp soy sauce 4 Keep stirring the mixture for 2-3 more minutes before
½ tsp ground fenugreek rice 4 tbsp tomato purée (paste) adding the mushroom liquor (soaking water), red
wine, stock, salt and pepper.
1 Add the onion, garlic, ginger and salt to a 1 tbsp fresh thyme leaves
food processor with a splash of water and 1 tbsp fresh rosemary, chopped 5 Meanwhile, make the mash potato for the topping.
blitz to form a paste. 1 pack of Merchant Gourmet Add the potatoes to a medium saucepan and cover
with water. Place the pan over medium heat and
2 Place a medium size, non-stick saucepan Puy Lentils cook the potatoes for about 10-12 minutes, or until
over a medium heat and add the spices. Pan 1 pack of Merchant Gourmet they are soft enough to mash.
roast them for a minute or two before adding
the paste and the oil. Glorious Grains 6 When the potatoes are cooked, transfer them to a
240ml (1 cup) vegan red wine colander, draining away the water. Let the potatoes
3 Sauté the mixture for 2-3 minutes, stirring dry for 2-3 minutes, then pass them through a potato
often. Add the tomato purée followed by the 240ml (1 cup) vegetable ricer to mash them. Once you’ve riced all the potato,
potato and lentils. stock (broth) whip in the milk, vegan butter, olive oil and
seasoning. Set the potato aside until you’re ready to
4 Keep cooking the mixture and stirring until a pinch of sea salt and pepper top the pie.
everything is coated, then deglaze the pan FOR THE TOPPING
with the vegetable stock and cream. 7 When the filling mix is rich and the liquid has slightly
4 large potatoes, chopped thickened, transfer it to a baking dish and top with
5 Add the brown sugar, then pop a lid on the 4 tbsp vegan butter the creamy mash. I used a piping bag for an old-
pan and let the curry bubble away for fashioned look, but you can just spoon it on.
15-20 minutes. Turn the heat down low and 120ml (½ cup) diary-free milk
don’t forget to stir it every 3-4 minutes, as the 1 tbsp olive oil 8 Place the shepherd’s pie into the oven to bake for
potato has a tendency to stick. 25-35 minutes, or until the mash on top has gone
a pinch of sea salt and pepper crispy and golden.
6 After 20 minutes of cooking, the liquid
should have thickened considerably and it 9 Serve right away.
should smell beautiful.

7 Serve the curry with rice or sides of your
choice and garnish with coriander and chilli.

15.4g 2.2g 0.51g 7.4g 11.5g 22.1g 4.3g 0.92g 11.4g 22.3g
Total fat Saturates Salt Sugar Protein Total fat Saturates Salt Sugar Protein

VEGANFOODANDLIVING.COM 61

The extract on pages 63-64 is
taken from Zoe's Ghana Kitchen
by Zoe Adjonyoh, photography

by Nassima Rothacker,
published by Mitchell Beazley.
(RRP £20.) This book contains

non-vegan recipes.

ztooaEF'SsGTHeAna!

Zoe Adjonyoh introduces flavour
combos you may not have tried before to

bring a hint of Africa to your plate

Red Red Stew

So good they named it twice. This dish is so called, I’m told, because it’s coloured red twice – once from the red
of the palm oil and a second time from the tomatoes. This stew of black-eyed beans (cowpeas) cooked in a gently

spiced tomato sauce is a great vegan dish eaten all day long in Ghana – an alternative to baked beans for
breakfast or as a bean casserole for lunch or dinner. Usually eaten with fried plantain, this is tasty, nourishing

comfort food that’s super-easy to make.

200g (1 cup) dried black-eyed By Zoe Adjonyoh
beans, or 400g tin (12⁄3 cups) of Serves 4 | Prep 10 mins plus soaking | Cook 1 hr 30 mins | Calories 319 (per serving)

organic black-eyed beans 1 If using dried beans, ideally you should soak a medium heat for 45-60 minutes or until the
5 tbsp sustainable palm oil them overnight. If this is not possible, rinse tomatoes start to break down. If you want a
and place in a large saucepan, cover with a smooth sauce, blend with a stick blender at
2.5cm (1in) piece of fresh root good depth of water and add ½ tsp potash this point.
or baking soda (it will help soften the beans
(unpeeled if organic) faster while they are cooking) – bring to the 4 Add the cooked or drained tinned beans,
boil, then simmer for at least 1 hour or until reduce the heat to medium-low and cook for
½ a red Scotch Bonnet chilli, the beans are tender enough to be squeezed a further 30 minutes, stirring occasionally so
deseeded and diced easily between thumb and forefinger. Drain that the beans don’t stick to the pan, until the
½ tsp curry powder and set aside. If using a tin of beans, just beans are tender and the tartness of the
drain, rinse and drain again. tomatoes has dissipated.
½ tsp extra hot chilli powder
400g tin (12⁄3 cups) of chopped, 2 Heat the palm oil in a large, heavy-base 5 Check the seasoning before serving in a bowl
or 600g (4 cups) plum tomatoes, saucepan over a low-medium heat until it with some gari sprinkled on top, along with a
melts (palm oil has a low smoke point, so be side of fried plantain.
roughly chopped careful not to let it burn). Sauté the onion until
1 tbsp tomato purée translucent, before adding the curry and chilli TIP If using tinned chopped tomatoes, add
powders, ginger, chilli flakes and Scotch them 20 minutes into the cooking time or stir in
1 tsp sea salt bonnet and sauté gently for a few minutes 1 tbsp sugar to counterbalance the tartness of
½ tsp ground alligator pepper, more, then add the tomato purée and a little the tomatoes.
or freshly ground black pepper water to deglaze the pan.
17.2g 8.4g 0.97g 6.4g 13.9g
gari (fermented, dried and 3 Add all the tomatoes, sea salt and black Total fat Saturates Salt Sugar Protein
ground cassava), for sprinkling pepper and stir through. Leave to cook over

VEGANFOODANDLIVING.COM 63

Spinach & Agushi Curry

By Zoe Adjonyoh
Serves 4-6 | Prep 10 mins | Cook 40 mins

Calories 420 (per serving)

1 tbsp coconut oil leaf spinach

Aboboi – Bambara 1 small onion, 150-300ml (2⁄3-1¼ cups)
Bean Stew thinly sliced water or good-quality
vegetable stock (broth),
2 tsp curry powder if required

1 tsp chilli powder 1 tsp sea salt

350ml (1½ cups) 1 tsp coarsely ground
uncooked chalé sauce black pepper
(see recipe at
zoesghanakitchen. FOR THE PLANTAIN
co.uk) (OPTIONAL)

100g or about 2 heaped 4-6 ripe plantains

tbsp agushi (dried 1 tbsp ground ginger
ground melon seeds)

This wonderful creamy bean stew is a summer favourite most 8 guinea peppers, sea salt
often served with tatale (traditional pancakes). It is beloved in crushed (optional)
Ghana and one of our chefs in Brixton – a fellow Fante, ‘Aunty’ juice of 1 lime coconut oil (melted) and
Cynthia – takes particular pride in cooking this dish. Cynthia 200g (8 cups) baby olive oil, for drizzling
always insists on soaking the beans overnight, as we do in the
restaurant, but at home I find that, as with black-eyed beans, you 1 Heat a large, heavy-base saucepan and
add the coconut oil. When it has melted,
can save time by just boiling them in salted water. add the onion and sauté over a medium
heat for a few minutes until softened, then
By Zoe Adjonyoh add the curry and chilli powders and stir
Serves 4 | Prep 20 mins | Cook 1-2 hrs | Calories 326 (per serving) well. Stir in the chalé sauce and simmer
over a low heat for 20 minutes.
300g (12⁄3 cups) dried 1 Preheat the oven to 180°C/Gas Mark 4, and line a
bambara beans, or baking tray with greaseproof paper. 2 Gently stir in the agushi, using the back of a
wooden spoon to break down any lumps
substitute dried chickpeas 2 Place the beans in a heavy-base saucepan and cover – the sauce should start to turn creamy and
resemble scrambled eggs. Add the guinea
1½ red onions, with water (about 750ml (3 cups)). Add half the onion peppers, if using, and the lime juice. Leave
to simmer over a medium heat for a further
and the salt and bring to the boil, then continue to boil, 10 minutes. If the sauce becomes too thick,
add the water or stock a little at a time
½ tsp sea salt, plus stirring regularly, for 2-3 minutes, skimming off any to loosen it. The colour changes
extra to taste froth that rises to the surface. Reduce the heat and from pink to mustard.
simmer, uncovered, for 1-2 hours or until the beans are
200g (11⁄3 cups) Romano just tender. Add a little extra water as required to the 3 Stir in the spinach, salt and
peppers, cored, deseeded pan to prevent it running dry. pepper, then simmer
gently until the spinach
and roughly chopped 3 While the beans are simmering, spread the peppers, has wilted.
chillies and thyme out on the lined baking tray, drizzle
3-4 red rocket (Anaheim) with olive oil and roast for 25 minutes. 4 Meanwhile, prepare the
chillies, roughly chopped grilled plantain, if
making. Preheat the grill
10g (½ cup) thyme leaves, 4 Transfer the roasted peppers and chillies to a blender to medium-high. Using a
roughly chopped or food processor, add the remaining onions and the sharp knife, peel the
plantains by cutting the tips
olive oil, for drizzling ginger, garlic and hot pepper and blitz until well off each end and slicing
through the skin lengthways
7.5cm (3in) piece of fresh blended. Pass the mixture through a sieve to remove (avoid cutting into the flesh), then use
your hands to remove the skin. Cut the
root ginger, grated any remaining bits, then add to the pan of beans along plantains in half lengthways. Rub with the
ground ginger, chilli flakes and sea salt, and
(unpeeled if organic) with the sugar. drizzle with coconut or olive oil. Grill for
12-15 minutes, turning over halfway
2 garlic cloves, very 5 When most of the liquid in the pan has evaporated, you through. Serve alongside the spinach curry.

should be left with a rich, creamy bean stew. Adjust the

½ tbsp ground hot seasoning to your taste at the end, then serve in a bowl
pepper, or substitute with a light sprinkling of gari (fermented, dried and
ground cassava) and a side of tatale (pancakes).
cayenne pepper, or

1 small red bird’s-eye
chilli, deseeded and diced TIP Cooking times of dried beans vary depending on
how long they’ve been dried for. One batch takes 2 hours
1 tbsp granulated or soft and another 3-4 hours – be prepared to wait if you’re not
light brown sugar pre-soaking them overnight.

4.7g 0.5g 0.26g 15.9g 15.8g 15.5g 4.8g 0.61g 31.3g 9.8g
Total fat Saturates Salt Sugar Protein Total fat Saturates Salt Sugar Protein

64 VEGANFOODANDLIVING.COM



Sheet pan meals

Fire up the oven, get your ingredients together on a sheet pan
and 20 minutes later you’ll have a fabulous meal

The extract on pages 66-67 is taken from Coconut-baked tofu,
Super Natural Simple by Heidi Swanson, broccoli and beans
published by Ten Speed Press. (RRP £22.)
By Heidi Swanson
This book contains non-vegan recipes. Serves 4-6 | Prep 15 mins | Cook 20 mins
Calories 406 (per serving)
66 VEGANFOODANDLIVING.COM
240ml (1 cup) well-mixed, full-fat coconut milk

3 tbsp vegan Thai green curry paste

¼ tsp fine-grain sea salt

350g (1¾ cups) extra-firm organic tofu

1 head of broccoli, cut into florets

a generous handful of green beans, trimmed

1 lemon or lime, cut into 6 wedges

400-600g (2-3 cups) cooked brown rice or
whole grains

TO SERVE

chopped coriander (cilantro)

toasted nuts

serrano chilli vinegar

1 Preheat the oven to 180°C/Gas Mark 4
and place a rack in the centre.
2 In a small bowl, whisk together the
coconut milk and curry paste. Season
with the salt.
3 Cut the tofu into 1.25cm (½in) cubes and
combine them with the broccoli and green
beans on a rimmed baking sheet. Alternately,
use a 23x33cm (9x13in) baking dish.
4 Pour the coconut-curry milk over the tofu
and vegetables and toss well to combine.
Nestle the citrus wedges into the mixture.
Cover the baking dish with aluminium foil
and bake for 15-20 minutes, until the
broccoli is tender but not overcooked.
5 Remove the foil and place under the grill
(broiler) for a minute or two at the end of
baking to give everything a bit of extra
colour. (Or just leave the pan in the oven a
big longer without the foil on.)
6 Serve the curry over rice or whole grains,
topped with a generous squeeze of baked
citrus and plenty of fresh coriander (cilantro).
A sprinkling of toasted nuts and a kiss of
serrano vinegar is nice as well.

23g 13.4g 0.63g 5g 16.1g
Total fat Saturates Salt Sugar Protein

Roasted
chilli-peanut tofu

By Heidi Swanson
Serves 4 | Prep 15 mins | Cook 20 mins

Calories 225 (per serving)

285g (1½ cups) extra-firm 50g (1⁄3 cup) salted peanuts
organic tofu 6 black olives, pitted, slivered
2 tbsp extra-virgin olive oil
1½ tbsp tamari or soy sauce 1 tbsp chopped preserved
lemon (optional)

6 small garlic cloves, unpeeled TO SERVE

Spicy chickpeas ¼ tsp crushed red lemon wedges
with kale and coconut pepper flakes
cooked brown rice
By Heidi Swanson ¼ tsp fine-grain sea salt or quinoa
Serves 4 | Prep 10 mins | Cook 20 mins | Calories 616 (per serving)
1½ tomatoes, quartered

60ml (¼ cup) extra-virgin 1 Preheat the oven to 180°C/Gas Mark 4 1 Preheat the oven to 200°C/Gas Mark 6 and place a rack
olive oil and place a rack in the centre. in the centre.

1 tsp toasted sesame oil or 2 In a small bowl, whisk together the olive 2 Using a clean dish towel or paper towels, press as
sesame-chilli oil oil, sesame oil and tamari. much moisture from the tofu as possible. Cut the tofu
into bite-size chunks or slabs and place in a medium
1½ tbsp tamari or soy sauce 3 Combine the kale, coconut and yeast on bowl along with 1 tbsp of the oil and the tamari. Toss
a rimmed baking sheet and toss well gently. Place the tofu chunks on a baking sheet and
120g (4 cups) tightly packed using your hands (really go for it with the bake for 15-20 minutes, tossing once halfway through,
chopped curly kale, stems tossing!) Add about two-thirds of the oil until the tofu is deeply golden.
trimmed and ribs removed mixture and toss again. Arrange the kale
evenly across the baking sheet. Bake for 3 In the meantime, heat a large frying pan (skillet) over
80g (1 cup) unsweetened, 15-20 minutes, tossing once or twice medium heat. Toast the garlic in its skins for 10 minutes,
shredded large-flake coconut along the way, until the kale is crisp and flipping now and then, until you see browning. Remove
20g (1⁄3 cup) nutritional yeast the coconut is deeply golden. the pan from the heat and peel the garlic.

425g tin (1¾ cups) of 4 In the meantime, heat the chickpeas and 4 In a food processor or blender, combine the garlic, red
chickpeas, drained quinoa in a small saucepan over pepper flakes, salt, tomatoes and the remaining 1 tbsp
and rinsed medium heat. Transfer the warm oil and purée until just smooth. Add the peanuts and
chickpea-quinoa mixture to a serving pulse a few times, leaving them quite chunky. Transfer
370g (2 cups) cooked bowl and toss it with the remaining the mixture to a saucepan and stir in the olives and
quinoa or brown rice oil mixture. lemon. Warm the sauce over low heat or, alternately,
put it in an ovenproof dish and warm it up with the tofu
1 ripe avocado, thinly sliced 5 Top the chickpeas with the kale-coconut in the oven.
mixture and place the avocado slices
over the top. Serve warm. 5 Toss together the tofu and the warmed sauce in a
medium bowl and serve with lemon wedges and
brown rice or quinoa.

41.6g 16.4g 0.65g 1.7g 13.8g 19.2g 2.6g 0.6g 2.2g 12g
Total fat Saturates Salt Sugar Protein Total fat Saturates Salt Sugar Protein

VEGANFOODANDLIVING.COM 67

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68 EGAN OODANDLI ING.COM

Teriyaki mushroom Beetroot, carrot and
pulled ‘pork’ P70 spring onion fritter P71

Midweek
MEALS
End the day on a
culinary high...

Tofu fingers, Sticky sesame tofu and
minty peas and asparagus noodles P73
tartare sauce P72
VEGANFOODANDLIVING.COM 69

Midweek R E C I P E S

Teriyaki mushroom Korean sticky
pulled ‘pork’ Oumph! balls

By Lillian Cumic, vegan chef and author of cookbook By Oumph! (oumph.uk)
Hawaii A Vegan Paradise (lillianvegan.com) Serves 4 | Prep 5 mins | Cook 15 mins
Calories 386 (per serving)
Makes 4½ cups | Prep 5 mins | Cook 45 mins | Calories 126 (per cup) 2 packs (2 x 280g) of Oumph! Balls
250ml (1 cup) teriyaki sauce
FOR THE TERIYAKI SAUCE FOR THE TERIYAKI SAUCE 100ml (scant ½ cup) spicy
120ml (½ cup) mirin bulgogi sauce
120ml (½ cup) sake 1 Whisk together the teriyaki sauce 1 tbsp sesame seeds
ingredients in a small saucepan. Bring a handful of fresh coriander
120ml (½ cup) soy sauce to a simmer over medium heat to (cilantro), chopped
50g (¼ cup) sugar thicken slightly, about 4-5 minutes. 1 Fry the Oumph! Balls until golden brown.
Remove from the heat and cool to 2 Lower the heat and stir in the teriyaki
FOR THE MUSHROOMS room temperature before storing in
4 king oyster mushrooms the refrigerator. sauce and the spicy bulgogi sauce. Cook
for a minute.
1 tbsp sesame oil or FOR THE MUSHROOM ‘PORK’ 3 Sprinkle with sesame seeds and the
oil of choice chopped fresh coriander.
2 Preheat the oven to 200°C/Gas Mark 6. 4 Serve with rice and your favourite veggies.
½ tsp mushroom powder or TIP For some extra spice – grate a little chilli
kelp granules or salt 3 Shred the mushrooms using two forks and fresh ginger into the sauce.
2 garlic cloves, and place in an oven dish. Add all the
finely chopped ingredients except for the teriyaki 2.7g 0.2g 3.43g 26.3g 44.1g
1 tsp minced sauce and toss well to combine. Total fat Saturates Salt Sugar Protein
fresh ginger
4 Bake for 30 minutes. Remove from the
60ml (¼ cup) teriyaki sauce oven, stir in the teriyaki sauce and then
(see above) return the dish to the oven for another
8-10 minutes, or until the mushrooms
are crispy and brown on the edges.

5 Serve the mushrooms in sandwiches,
tacos, burritos, wraps or on top of rice
or noodle dishes.

4g 0.5g 0.35g 5.4g 9.8g
Total fat Saturates Salt Sugar Protein

70 VEGANFOODANDLIVING.COM

Beetroot, carrot and spring onion fritter

By National Trust (www.nationaltrust.org.uk)
Serves 4 | Prep 20 mins | Cook 15 mins | Calories 312 (per serving)

200g (2 cups) gram (chickpea) flour 1 Preheat the oven to 180°C/Gas Mark 4. 7 Leave to fry for 2-3 minutes until the
200g (1 cup) raw beetroot, peeled and grated bottom sets and starts to go crisp.
2 Place the flour, salt and pepper into a
200g (1¾ cups) carrot, peeled and grated bowl and combine. 8 Carefully flip the fritters and cook for a
1 bunch of spring onions (scallions), further 2-3 minutes on the other side.
finely chopped 3 Add in the beetroot, carrot and spring
2 tbsp vegetable oil onion and combine again. 9 Transfer to a baking sheet and place into
a pinch of salt and pepper the oven for 10 minutes to ensure the
4 Add in enough water to just bind the centre of the fritter is cooked through.
mixture together.
10 Remove from the oven and serve.
5 Heat the oil in a large frying pan over a
medium heat.

10.3g 1.7g 0.15g 13g 13.4g 6 Once the oil is hot, split the batter mix into
Total fat Saturates Salt Sugar Protein four and place into the pan.

21.2g 17.3g 0.08g 6.8g 18.1g
Total fat Saturates Salt Sugar Protein

VEGANFOODANDLIVING.COM 71

Midweek R E C I P E S

Tofu fingers, minty peas and tartare sauce

By Gousto (www.gousto.co.uk)
Serves 2 | Prep 20 mins | Cook 35 mins | Calories 674 (per serving)

FOR THE CHIPS 1 Preheat the oven to 220°C/Gas Mark 7. Cut the hot, add the breaded tofu fingers to the pan
2 white potatoes potatoes (skins on) into chips. Add the chips to and cook for 6-8 minutes, turning occasionally,
FOR THE TOFU FINGERS a baking tray with a generous drizzle of until golden and crispy all over.
280g (1½ cups) plain tofu vegetable oil and a pinch of salt and pepper.
Give everything a good mix up and put the tray 6 Meanwhile, boil a kettle. Roughly chop the
1 lemon in the oven for 20-25 minutes or until the chips capers and dill. Add the mayonnaise to a small
15ml soy sauce are crisp. bowl with the chopped capers, dill, juice of
60g (1 cup) panko breadcrumbs 1 lemon wedge and a generous grind of black
60g (½ cup) flour 2 Drain the tofu and pat it dry with kitchen paper. pepper. Give it a good mix up – this is your
½ tbsp curry powder Cut the tofu into five strips, then cut each strip tartare sauce.
15ml white wine vinegar in half lengthways so you have 10 fingers. Cut
the lemon into four wedges. Add the tofu 7 Add the blanched peas to a pot, cover them
pepper fingers to a bowl with the soy sauce and juice with boiling water and cook on a high heat for
salt of 1 lemon wedge and set aside to marinate. 2-3 minutes or until tender. Once cooked, drain
and return the peas to the pot. Crush the
vegetable oil 3 Meanwhile, add the flour to a bowl with the cooked peas roughly with a potato masher. Stir
FOR THE TARTARE SAUCE curry powder, white wine vinegar and a pinch through the mint sauce and a pinch of salt –
of salt and pepper. Add 80ml (1⁄3 cup) cold these are your minty crushed peas. Serve the
15g capers water and mix thoroughly until combined – this tofu fingers with the minty crushed peas and
1½ tbsp dill is your batter. Add the breadcrumbs to a plate. chips to the side. Dollop over the tartare sauce
3 tbsp vegan mayonnaise and garnish with the remaining lemon wedges.
FOR THE PEAS 4 Dip each marinated tofu finger into the batter,
20g mint sauce tap off any excess, then add them to the panko TIP If your tartare sauce is looking a little thick,
160g (1 cup) blanched peas breadcrumbs – turn the fingers several times to add a small splash of water.
coat them completely – these are your breaded
tofu fingers. 27.3g 3.6g 2.1g 16.5g 32.5g
Total fat Saturates Salt Sugar Protein
5 Heat a large, wide-base pan (preferably
non-stick) with a very generous drizzle of
vegetable oil, enough to fully coat the bottom
of the pan, over a medium-high heat. Once

72 VEGANFOODANDLIVING.COM

Sticky sesame tofu
and asparagus noodles

By Gousto (www.gousto.co.uk)
Serves 2 | Prep 10 mins | Cook 10 mins

Calories 480 (per serving)

1 spring onion (scallion) 120g (1 cup)

25ml agave asparagus spears

nectar salt

30ml soy sauce vegetable oil

2 wholewheat
noodle nests

5g black
sesame seeds

15ml toasted
sesame oil

1 lime

8ml sriracha hot
chilli sauce

No butter chicken with fragrant rice 280g (1½ cups)
plain tofu

By Gousto (www.gousto.co.uk) 1 Boil a kettle. Cut the
Serves 2 | Prep 15 mins | Cook 25 mins | Calories 675 (per serving) asparagus in half.

165g (1 cup) meat-free 1 Boil half a kettle. Add the vegetables have broken down 2 Combine the sriracha sauce,
chicken bites agave nectar and half the soy sauce (save
basmati rice, a pinch of salt and to make a thick sauce. the rest for later) in a small bowl – this is your
1 tsp ground paprika sticky sauce.
300ml (1¼ cups) cold water to 5 Meanwhile, chop the coconut
250ml (1 cup) single a pot with a lid and bring to the cream. Dissolve the coconut 3 Add the noodles to a pot and cover with
soya cream boiled water. Bring to the boil over high heat
boil over a high heat. Once cream, tomato puree and veg and cook for an initial 3 minutes. Meanwhile,
1½ tbsp coriander heat a large, wide-base pan (preferably
(cilantro) boiling, add the cardamom stock in 150ml (2⁄3 cup) boiled non-stick) with a drizzle of vegetable oil over
very high heat. Drain the tofu and pat it dry
1 tbsp curry powder pods and reduce the heat to water – this is your stock. Once with kitchen paper. Cut the tofu in half and
15g (1⁄8 cup) fresh cut each half into thick strips.
root ginger very low and cook, covered, for the vegetables have broken
4 Once hot, add the tofu strips to the pan
2 cardamom pods 10-12 minutes or until all the down, add the stock and most with a generous pinch of salt and cook for
2-3 minutes on each side or until crisp.
1 brown onion water is absorbed and the rice of the soya cream (save a
5 Meanwhile, add the asparagus to the pot
1 tomato is cooked. Once cooked, small splash for serving) and with the noodles and cook for 3 minutes
25g (1⁄8 cup) solid more or until everything is tender with a
remove from the heat and cook for 4-5 minutes or until slight bite. Once done, drain and return to
coconut cream the pot. Chop the lime in half. Add the
keep covered until serving. the sauce is starting to thicken. toasted sesame oil to the noodles with the
5g vegetable stock mix juice of half the lime and the remaining soy
130g (2⁄3 cup) basmati rice 2 While the rice cooks, peel and 6 While the sauce is thickening, sauce and give everything a good mix up –
finely chop the onion. Heat a cut the meat-free chicken bites these are your asparagus noodles.
1 garlic clove large, wide-base pan (ideally into small bite-size pieces.
non-stick) with a generous Chop the coriander finely, 6 Once the tofu is crisp, reduce the heat to
16g tomato puree drizzle of vegetable oil over including the stalks. medium and add the sticky sauce. Cook for
medium heat. Once hot, add 1 minute more until sticky and caramelised.
salt the onion with a pinch of salt 7 Once the sauce has started to Once caramelised, add the black sesame
and cook for 5-6 minutes or thicken, stir through the seeds and 50ml (¼ cup) boiled water and
vegetable oil until starting to soften. meat-free chicken bites and cook for 30 seconds more, or until slightly
cook for 2-3 minutes further or loosened – this is your sticky sesame tofu.
3 Meanwhile, peel and finely until warmed through – this is
chop (or grate) the garlic. Peel your plant-based no butter 7 Cut the remaining lime into wedges. Trim,
and finely chop (or grate) the chicken. Discard the then slice the spring onion. Serve the sticky
ginger. Dice the tomato finely. cardamom pods from the rice. sesame tofu over the asparagus noodles.

4 Once the onion has started to Serve the plant-based no

soften, add the garlic and butter chicken with the

ginger to the pan with the fragrant rice to the side.

curry powder and paprika and Drizzle over the remaining

cook for 1-2 minutes or until soya cream and garnish with

fragrant. Once fragrant, add the chopped coriander.

the diced tomatoes and cook

for 3-4 minutes or until the

31.1g 10.6g 2.5g 10.1g 28.1g 16.8g 2.6g 2.83g 16.1g 29g
Total fat Saturates Salt Sugar Protein Total fat Saturates Salt Sugar Protein

VEGANFOODANDLIVING.COM 73

An Asian
Feast
Sticky, sweet and aromatic, this Asian feast prepared by
Ching-He Huang will have everyone asking for more

Fragrant lemongrass tofu and chickpea
balls with sweet chilli sauce

Tofu and chickpeas are my new best friends. When partnered with aromatic herbs like
ginger, lemongrass and coriander, these humble ingredients transform into something
amazing. This is a simple, tasty appetiser, perfect for a big party. You can even fry the

balls in advance and keep them hot in the oven until ready to serve and assemble.

By Ching-He Huang
Makes 30 balls, serves 6 to share | Prep 15 mins | Cook 5-8 mins in batches | Calories 152 (per serving)

200g (1 cup) fresh firm a small handful of 1 Place the tofu, ginger, 6 Heat a wok over a high heat
tofu, drained and coriander (cilantro)
roughly chopped stalks, finely chopped lemongrass, salt and white until smoking and pour in

pepper in a food processor and the vegetable oil. Working in

1 tbsp freshly grated 1 spring onion (scallion), blitz to a smooth consistency. batches, use a metal spider

root ginger trimmed and finely chopped 2 In a small bowl, mix together strainer or slotted spoon to
the cornflour and aquafaba gently lower the balls into the
1 lemongrass stalk, 50g (scant ½ cup) plain using a fork until well combined. oil, spooning some oil over
finely grated (all-purpose) flour Pour this mixture into the food them to brown them all over. Fry
processor and blitz to combine. the balls for 2-3 minutes until
a pinch of sea salt 500ml (2 cups) vegetable oil Transfer the tofu mixture from golden brown.

a pinch of finely ground TO SERVE the food processor into a bowl. 7 Carefully remove from the wok
white pepper
50g (2 cups) baby spinach 3 Place the chickpeas in the food and place on a heatproof plate
1 tbsp cornflour (cornstarch) leaves, washed, drained processor and pulse until you lined with kitchen paper to
have small pieces. Alternatively, drain well. Repeat with all of the
3 tbsp aquafaba (from the 1 tbsp shichimi togarashi you can use a knife to roughly remaining balls.
tinned chickpeas below) pepper flakes

100g (½ cup) 50ml (scant ¼ cup) chop them. You want the pieces 8 To serve, place each ball on a
tinned chickpeas sweet chilli sauce

1 red chilli, deseeded to be a bit coarse and chunky. spinach leaf, sprinkle over some
and finely chopped
Stir the chopped chickpeas into shichimi togarashi pepper flakes

the tofu mixture. and drizzle with a small dollop

4 Add the chilli, coriander stalks of sweet chilli sauce.

and spring onion to the mixture 9 Serve immediately.

and mix to combine well.

7g 1.5g 0.1g 0.4g 5.6g 5 Using wetted hands, form the
Total fat Saturates Salt Sugar Protein mixture into about 30 small
balls. Dust the balls with the
plain flour and set aside.

74 VEGANFOODANDLIVING.COM

The recipes on pages
74-76 are taken from Asian

Green: Everyday plant-
based recipes inspired by

the East by Ching-He
Huang, photography by
Tamin Jones, published by

Kyle Books. (RRP £20.)

VEGANFOODANDLIVING.COM 75

Caramelised onion,
shiitake and sweet

potato congee

By Ching-He Huang
Serves 2 | Prep 15 mins | Cook 35 mins

Calories 409 (per serving)

FOR THE CONGEE a pinch of freshly ground
black pepper, extra to serve
100g (½ cup) brown rice
1 tsp toasted sesame oil
1 small sweet potato,
peeled and diced into 1cm a handful of shredded pak
(½in) cubes choi leaves

½ tbsp plus ½ tsp vegetable a small bunch of coriander,

bouillon powder leaves separated, stalks

1 tbsp rapeseed (canola) oil finely chopped, to garnish

Crispy sweet chilli tofu 2 garlic cloves, finely chopped FOR THE ONION
and water chestnuts
1 red chilli, deseeded and 1 tbsp rapeseed (canola) oil
By Ching-He Huang
finely chopped 1 red onion, sliced into
Serves 4 as a side | Prep 15 mins | Cook 10 mins | Calories 484 (per serving)
½ a carrot, finely diced half-moons

6 fresh shiitake a large pinch of golden
mushrooms, sliced caster sugar

400g (2 cups) firm tofu, 1 In a bowl, season the tofu cubes with the salt 1-2 tbsp tamari or low- 1 tbsp tamari or low-sodium
drained, patted and ground white pepper. sodium light soy sauce light soy sauce

completely dry and sliced 2 In a separate bowl, combine the aquafaba and 1 Wash the rice well in a colander until the water runs
into 1.5cm (¾in) cubes cornflour to make a batter. clear. Place the rinsed rice in a medium saucepan.
Add the sweet potato cubes and ½ tsp vegetable
a pinch of sea salt 3 Heat a wok over a high heat until smoking and bouillon powder and cover with 250ml (1 cup) cold
fill it one-third full with vegetable oil. Heat the water. Place over medium heat and bring to the boil.
a pinch of ground oil to 180°C/350°F, or until a cube of bread Once boiling, cover with a tight-fitting lid, reduce the
white pepper turns golden-brown in 15 seconds and floats heat to low and simmer for 20 minutes. Once cooked,
to the surface. remove the lid and fluff the grains with a fork.
160ml (2⁄3 cup) aquafaba
4 tbsp cornflour (cornstarch) 4 Dip a piece of tofu in the batter and gently 2 For the onion, heat a wok over a medium heat until
drop into the oil. Make sure you use a frying slightly smoking, then add the rapeseed oil. Once
vegetable oil, for frying shield or wok lid should the oil splutter or hot, add the onion slices and season with the
splash back. Continue with the rest of the tofu sugar. Cook for 2-3 minutes until softened
cooked jasmine rice, to serve pieces, gently adding them to the oil in the and caramelised. Stir through the tamari.
wok. Cook for 5 minutes until the tofu pieces Transfer to a plate and set aside. Give
FOR THE CHILLI SAUCE are golden and crispy. Lift out using a stainless the wok a quick rinse, then return it
steel spider strainer or tongs and place on a to the heat. Add the oil, followed
1 tsp rapeseed (canola) oil plate lined with kitchen paper to drain. by the garlic and chilli. Stir-fry for a
few seconds, then add the carrot
3 garlic cloves, finely chopped 5 Pour the remaining oil from the wok into a and stir-fry for 1-2 minutes.
heatproof container. Leave to cool before
2.5cm (1in) piece of fresh discarding the oil. 3 Tip in the cooked rice and sweet
root ginger, grated potato, then pour in 500ml
6 For the sauce, reheat the wok on high heat (2 cups) boiling water. Add the
1 red chilli, deseeded until smoking, then add 1 tsp rapeseed oil. ½ tbsp bouillon powder and bring to
and finely chopped Once hot, add the garlic, ginger and chilli and the boil. Cook over a medium heat for
stir-fry for a few seconds. Add the sweet chilli 8 minutes. Add the shiitake mushrooms
3 tbsp sweet chilli sauce sauce, tamari or soy sauce and lime juice. Add and cook for 1 minute, then add the tamari
the water chestnuts and bring to the bubble. or light soy sauce, along with the black pepper and
1 tbsp tamari or low-sodium sesame oil. Stir through the shredded pak choi and
light soy sauce 7 Once the sauce is bubbling, add the golden wilt for 20 seconds. Divide the congee between two
tofu cubes to the wok. Toss quickly and gently, bowls, top each portion with some soy caramelised
juice of 1 lime coating all the pieces in the sauce. Turn out on onions and garnish with coriander. Grind over some
to a plate and sprinkle over some coriander more black pepper to taste, then serve.
225g tin (1 cup) of sliced and spring onions. Eat with jasmine rice.
water chestnuts, drained

1 spring onion (scallion),
trimmed and finely sliced

a small handful of freshly
chopped coriander (cilantro)

21.3g 3.7g 0.33g 1.1g 13.5g 14.8g 1.7g 0.87g 7.4g 9.2g
Total fat Saturates Salt Sugar Protein Total fat Saturates Salt Sugar Protein

76 VEGANFOODANDLIVING.COM

Relax and unwind

Something for
the weekend

Fill your free days with good company
and indulgent, great-tasting meals

VEGANFOODANDLIVING.COM 77

Weekend R E C I P E S

Red pepper rouille
on kipflers with
toasted walnuts

By Caroline Griffiths and Vicki Valsamis
Serves 4 | Prep 15 mins | Cook 20 mins

Calories 253 (per serving)

800g (51⁄3 cups) 1 tbsp olive oil
kipfler (fingerling) 3 shallots, chopped
potatoes, scrubbed 1 garlic clove, crushed
1 tbsp extra-virgin
2 tbsp toasted olive oil
walnuts, chopped freshly ground white
pepper, to taste
parsley leaves, to serve

FOR THE ROUILLE

2 red bell peppers
(capsicums),
cut lengthways
into quarters

Charred tomatillo tostadas 1 For the rouille, preheat the grill (broiler) to
high. Line a baking tray with foil.
By Caroline Griffiths and Vicki Valsamis
Makes 10 tostadas | Prep 20 mins | Cook 15 mins | Calories 139 (per tostada) 2 Place the bell peppers, skin side up, on
the tray and grill for 10-12 minutes, or
vegetable oil, for shallow-frying 1 Preheat the grill (broiler) to high. until they are well charred and softened.
10 small soft tortillas Transfer to a bowl, cover with clingfilm
2 To make the tomatillo salsa, toss the and set aside for 15 minutes to sweat,
40g (½ cup) shaved red cabbage tomatillos in a large bowl with the onion, then peel off and discard the skin.
40g (½ cup) shaved white cabbage garlic cloves, jalapeño chilli, oil and a Coarsely chop the bell peppers.
generous pinch of salt. Spread the mixture
kernels from 1 fresh corn cob on a grill tray and grill for 8 minutes, or 3 Heat the olive oil in a small heavy-base
5 radishes, trimmed and finely sliced until charred and tender. Set aside until saucepan over medium heat and cook the
cool enough to handle. Squeeze the garlic shallot for 5-6 minutes, or until softened
coriander (cilantro), to garnish cloves out of their skins and place them and starting to caramelise. Add the bell
hot sauce, to serve into a food processor. Add the charred pepper along with any lovely juices from
tomatillos, onion and chilli, then add the the bowl, and the garlic. Cook, stirring
FOR THE TOMATILLO SALSA coriander and the lime juice. Pulse a few occasionally, for 3-4 minutes, until the bell
400g (22⁄3 cups) husked tomatillos times, until the mixture is chunky and pepper starts to break down.
combined. Season and set aside while you
1 small white onion, quartered cook the tortillas. 4 Remove from the heat and set aside to
10 garlic cloves, skin on cool slightly, then whizz the mixture in a
1 fresh jalapeño chilli 3 Fill a medium-size saucepan with 3cm small food processor or blender until
1 tbsp vegetable oil (1¼in) of vegetable oil and heat over smooth. With the motor running, drizzle in
a handful of coriander medium-high heat. the extra-virgin olive oil and whizz until
(cilantro) leaves combined. Season with salt and freshly
60ml (¼ cup) lime juice 4 When the oil is hot, fry the tortillas one at a ground white pepper.
time for 30-40 seconds, until golden
brown. Remove using a slotted spoon and 5 Meanwhile, bring a large saucepan of
drain on paper towel before transferring to water to the boil. Place the potatoes in a
serving plates. steamer basket, set it on top, then cover
and steam for12-15 minutes, until the
5 Top the tostadas with the cabbage, corn potatoes are tender. Drain and leave to
kernels, radish and tomatillo salsa. Garnish cool slightly, then slice if you like.
with coriander and serve immediately with
your favourite hot sauce. 6 Spread about one-third of the rouille over
the base of a serving plate or dish. Top
with the warm potatoes and remaining
rouille, scatter with the walnuts and a few
parsley leaves and serve.

5.3g 1.5g 0.26g 2.5g 3.2g 9.7g 1.2g 0.02g 5.4g 5.3g
Total fat Saturates Salt Sugar Protein Total fat Saturates Salt Sugar Protein

78 VEGANFOODANDLIVING.COM

Pea and cannellini bean
mash with basil oil

By Caroline Griffiths and Vicki Valsamis
Serves 4-6 | Prep 10 mins plus soaking | Cook 1 hr

Calories 460 (per serving)

300g (1½ cups) dried 260g (2 cups) frozen
cannellini beans baby peas

1 tbsp olive oil 125ml (½ cup) vegetable

1 leek, white and pale green stock (broth)

parts only, finely chopped FOR THE BASIL OIL

2 garlic cloves, crushed 60g (½ a bunch) basil

125ml (½ cup) olive oil

1 Soak the dried beans in cold water overnight.

2 Rinse the beans well, then drain and place in a large
saucepan. Add enough cold water to cover the beans
by about 5cm (2in) and bring to the boil over medium-
high heat. Reduce the heat to low and simmer for
45-60 minutes, until tender. Drain and set aside.

3 Meanwhile, for the basil oil, pick the leaves from the
basil stalks and dunk them in a saucepan of boiling
water. Drain immediately and refresh in cold water.
Drain, then firmly squeeze the water from the leaves.
Whizz the leaves with the oil in a blender until smooth
and very green. Strain through a fine-mesh sieve,
without pressing any pulp through. Discard the pulp.

4 Heat the olive oil in a heavy-base pan over medium heat
and add the leek and garlic. Cook, stirring occasionally,
for 3-5 minutes, or until the leek is soft. Add the beans,
peas and stock and bring to a boil. Simmer for 1 minute,
remove from the heat and leave to cool slightly.

5 Purée the bean mixture using a stick blender in the pan,
or whizz in a food processor until smooth. Season with
salt and freshly ground black pepper.

6 Serve the mash warm, drizzled with the basil oil. Any
leftover basil oil can be stored in a sealed container in
the fridge for up to 3 days.

TIP Alternatively, you can use two 400g tins of cannellini
beans, rinsed and drained, and add them to the pan with
the peas and stock.

The recipes on pages 78-79 are 24.5g 3.5g 0.06g 4.7g 17.6g
taken from Eat Plants, Be Happy! by Total fat Saturates Salt Sugar Protein
Caroline Griffiths and Vicki Valsamis,
photography by Chris Middleton VEGANFOODANDLIVING.COM 79
and Georgia Gold, published by
Smith Street Books. (RRP £20.) This
book contains non-vegan recipes.

Weekend R E C I P E S

Mushroom and potato pot pie Baked aubergine
stuffed with peppers
By Edward Daniel from Ethivegan (www.ethivegan.com)
Serves 4 | Prep 45 mins | Cook 30 mins | Calories 604 (per serving) and walnuts

FOR THE PASTRY 1 Preheat the oven to 180°C/Gas Mark 4. By Edward Daniel from Ethivegan
125g (1¼ cups) gram (chickpea) flour 2 Boil the potatoes in filtered water for about (www.ethivegan.com)

60g (1⁄3 cup) buckwheat groats 15 minutes. Drain and retain the liquid for Serves 4 | Prep 30 mins | Cook 30 mins
25g (¼ cup) oats later. Set to one side. Calories 386 (per serving)
2 tbsp flaxseeds 3 Sauté the onion in olive oil until translucent.
Add in the mushrooms and cook for about 2 large aubergines (eggplants),
1 tsp unrefined cane sugar 3-4 minutes. or 3 smaller aubergines
a pinch of salt 4 Measure out the potato liquid and blitz with 5 tbsp olive oil
the sun-dried tomatoes in a blender. Place in 2 red peppers, chopped
60g (1⁄3 cup) tapioca a large mixing bowl with the onions and 50g (scant ½ cup) pumpkin seeds
1 tsp bicarbonate of mushrooms. Add in the tamarind, mustard, 25g (¼ cup) walnuts
marjoram, thyme and parsley. Stir in the juice of ½ a lime
(baking) soda potatoes. Transfer to an ovenproof dish. a small bunch of dill, roughly chopped
40ml (1⁄6 cup) olive oil 5 Make the pastry by blitzing the buckwheat, a pinch of cayenne
100ml (scant ½cup) filtered water oats, flaxseeds, sugar and salt in a high- a pinch of salt and black pepper
speed blender. Transfer to a large mixing 1 Preheat the oven to 180°C/Gas Mark 4.
juice of ½ a lemon bowl. Stir in the gram flour, tapioca and the 2 Cut the aubergines in two. Scoop out the
FOR THE FILLING bicarbonate of soda.
500g (31⁄3 cups) potatoes 6 Add the wet ingredients to the pastry. Form flesh. Leave a gap with the skin. Brush the
a ball and roll it between two sheets of skin with 2 tbsp olive oil and place on a
1 onion baking paper. baking tray lined with baking parchment.
4 tbsp olive oil 7 Cover the ovenproof dish with the pastry. 3 Place the aubergine flesh into a blender.
200g (2 cups) mushrooms Prick the pastry at intervals. Add in 3 tbsp olive oil, the lime juice and
250ml (1 cup) retained 8 Bake in the oven for about 20 minutes. pinches of cayenne, salt and black pepper.
9 Serve warm. Blend well.
potato liquid 4 Remove from the blender and mix in
6 sun-dried tomatoes 28.4g 4g 0.54g 11.9g 15.4g the pumpkin seeds, walnuts, red pepper
1 tsp tamarind paste Total fat Saturates Salt Sugar Protein and dill.
1 tsp wholegrain mustard 5 Place the aubergine flesh mixture into the
aubergine boats on the baking tray.
1 tbsp marjoram 6 Bake the stuffed aubergines in the oven for
a few sprigs of thyme 30 minutes.
a few sprigs of parsley
a pinch of salt and pepper 28.2g 3.8g 0.08g 13g 10.7g
Total fat Saturates Salt Sugar Protein

80 VEGANFOODANDLIVING.COM

VEGANFOODANDLIVING.COM 81

Weekend R E C I P E S

Beetroot and olive strudel

By Edward Daniel from Ethivegan (www.ethivegan.com)
Serves 6 | Prep 1 hr plus proving | Cook 20 mins | Calories 357 (per serving)

FOR THE PASTRY 1 Mix the fresh yeast with the sugar and lukewarm and roll the dough around the filling. Repeat this
400g (3 cups) “00” doppio flour
185ml (¾ cup) lukewarm water water and leave in a jug for about 30 minutes. action and place the rolled-up dough onto a

20g (1⁄8 cup) fresh yeast 2 Place the flour into a large mixing bowl. Add the baking tray lined with baking paper. Ensure that
1 tsp raw unrefined cane sugar yeast mixture and then add the oil gradually, the baking tray or tin is firstly lined with oil.

50g (scant ¼ cup) olive oil kneading the dough well for about 5-10 minutes. 6 Baste the strudels with oil and allow them to rest
a pinch of salt
Roll the dough into a ball. Cover with a little for 1 hour.
FOR THE FILLING
300g (2 cups) beetroot water around the ball, cover and leave to one 7 Preheat the oven to 180°C/Gas Mark 4.
100g (¾ cup) olives, un-pitted side for a couple of hours. 8 Bake the strudels in the oven for 20 minutes.
9 Serve as a snack or as a side dish or main.
(or 75g pitted) 3 Make the filling by placing the beetroot in a
juice of ½ a lime processor with the pitted olives and lime juice.
1 shallot, finely chopped
Combine well. Place in a large mixing bowl with
oil, for basting
the shallot.

4 Break the dough into four pieces and shape each
piece into a rectangle. Cover the surface of a
board with flour and roll the dough out into a
much larger rectangle around 28cm (11in) in
length. Cut the dough lengthways to about 3cm
(1¼in) strips.

5 Place the strips on another board. Place the 12.3g 1.7g 0.21g 5g 9.2g

filling along the bottom edge of the dough strips Total fat Saturates Salt Sugar Protein

82 VEGANFOODANDLIVING.COM

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Making vegan beautiful

Did you know you can find The Vegan Trademark on
vegan beauty products as well as food? We find out more...

T he Vegan Society currently has over the ingredients in a product are derived from
20,000 personal care and cosmetics animals, so they may not be vegan.
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Grow your own
oxygen (and food)

Ollie Hunter is on a mission to spark a
revolution in the way we live our lives
and growing your own is a key element

T he city of Amsterdam is famous for all sorts, but what I hadn’t
anticipated when I visited is just how much beautiful greenery
there is everywhere. Every household seemed to have plants and
trees growing in front of its doors. Streets were littered with pots, barrels
and even unused baths, all containing plants producing oxygen for the
city and food for people’s homes. The residents of Amsterdam
don’t let being in a built-up city stop them from planting
something in every space available – we should all be taking
inspiration from them.

Plants add colour and positivity to every day, they
provide nectar for pollinators and create oxygen for you
and me. Being passionate about food, I’ve always
found growing edible things particularly
rewarding. Herbs are one of the

Right Amsterdam is
an oasis of greenery
and life with plants
popping up in every
place – and we can do
that everywhere.

86 VEGANFOODANDLIVING.COM

The extract on
pages 86-90 is
taken from Join
the Greener
Revolution by
Ollie Hunter,
photography by
Louise Hagger,
published by
Pavilion Books.
(RRP £14.99.)
This book contains
non-vegan recipes.

“The residents of
Amsterdam don’t let being
in a built-up city stop them
from planting something
in every space available”

VEGANFOODANDLIVING.COM 87

Homegrown cannellini beans with sourdough

By Ollie Hunter
Serves 4 | Prep 10 mins plus soaking | Cook 45 mins | Calories 379 (per serving)

250g (11⁄3 cups) 1 If you are using prime beans, then soak them in
plenty of water for at least 2 hours before using.
homegrown
prime or dried Or, if you are using dried beans, soak them in
cannellini beans plenty of water for 8 hours before using. Drain

1 large onion and dry the beans.

4 garlic cloves 2 ash and peel the onion and garlic (reserve the
cloves and onion) and add the peelings to a large
2 carrots, tops saucepan with the beans, 5cm ( in) carrot, the
removed and kept for rosemary stalk and sage leaves. Cover with
double the amount of fresh water. Bring to a
something else simmer and cook, uncovered, for about 0 minutes
until the beans are soft. Drain, reserve the cooking
1 sprig of rosemary, water and discard the aromatics.
leaves stripped and
3 Dice the onion, garlic and remaining carrot and
stalk reserved finely chop the remaining sage leaves and the
rosemary leaves. Add these to a medium
10 fresh sage leaves saucepan with a few glugs of olive oil and saut
over a medium heat for about minutes, stirring
locally produced oil occasionally, until soft. Add the cooked beans and
of choice, for frying 50ml ( cup plus tbsp) of the cooking water.
Season with salt, bring to a simmer and continue
2 courgette (zucchini) to cook for about 5 minutes or until all the water
stalks and leaves or has turned into a creamy sauce.

any greens you have 4 5 minutes before the end of the cooking time,
finely slice the courgette stalks and leaves and stir
sea salt into the beans as they finish cooking. Serve the
cannellini beans with chunks of sourdough bread
good-quality olive and a little drizzle of the best- uality olive oil.
oil, to serve

4 chunks of
sourdough bread,

to serve

4.8g 0.7g 0.31g 7g 20.6g
Total fat Saturates Salt Sugar Protein

“Many herbs also
create flowers,
which are fantastic
for bees and other
pollinators and also
for us to eat”

Above House plants best seeds to sow, as they will sit
patiently on your windowsill or
bring lots of bene ts, doorstep, just waiting for you to use
both physical and them time and time again. Many
herbs also create flowers, which are
spiritual, so having some fantastic for bees and other pollinators
greenery about is great. and also for us to eat – try vibrant
pink chive flowers sprinkled over tofu
scramble, rich purple sage flowers in a
vegan ricotta ravioli, mustardy
nasturtiums in a potato salad, violet
lavender-infused sugar with an apple
tart and yellow dill flowers sprinkled
over asparagus. Simply get yourself a

88 VEGANFOODANDLIVING.COM

Spiced carrots and parsnips with artichoke
purée, sunflower seeds and chimichurri

By Ollie Hunter
Serves 4 | Prep 20 mins | Cook 1 hr 20 mins
Calories 789 (per serving)

FOR THE CHIMICHURRI Jerusalem artichokes

100g (2 cups) young carrot tops 3½ tbsp locally-produced oil

3 tbsp dried oregano 1 tsp ground cumin

1 tsp ground cumin a pinch of salt (optional)

1 tsp smoked paprika FOR THE ROASTED SEEDS

1 tsp sumac 100g (¾ cup) sunflower seeds

2 garlic cloves, peeled 1 tsp za’atar

100ml (1⁄3 cup) malt vinegar a pinch of salt
200ml (¾ cup) locally-produced FOR THE ROASTED VEG
oil of choice, plus extra if needed 12 young carrots, tops removed
4 parsnips
a pinch of salt 2 red chillies, finely chopped
FOR THE ARTICHOKE PURÉE 2 tbsp smoked paprika

250g (about 2-3)

1 For the chimichurri, place all the ingredients in a food
processor and blitz down into a sauce. You can keep it as
chunky as you want, but I like it to be a bit smoother to use as
a dressing for this recipe. Add more oil to thin out slightly if
needed and set aside. Sauces like this benefit from being
made a little in advance so the flavours
get the chance to meet and mingle.

Above Learning to grow plants, 2 For the artichoke purée, peel
whether for food, oxygen or just the artichokes tirelessly
for their beauty, is easy – you (reserving the peelings for
don’t need green ngers. crisps) or alternatively
don’t peel them, but just
container, fill it with soil, sprinkle with their leaves, are said to balance the give them a really good
seeds, water regularly as per the humidity, reduce sound levels, increase scrub. Place the
instructions and enjoy the freshness positivity, reduce stress and anxiety artichokes in a large
and flavours. and improve concentration among saucepan and cover
other things. It’s hard to think of a with water. Bring to a
Most vegetables are easy enough to reason not to get one! Imagine, just by simmer over a medium
grow outdoors or indoors in getting yourself a leafy friend who only heat, season with salt
containers. Good options to try if you and cook for about 45
are new to growing veg needs watering every now minutes until the artichokes
include salad leaves and again, you could be are tender. Drain, but reserve
(normally one of the sleeping in a room the cooking water. Put the
worst recipients of with more oxygen. artichokes in a food processor with
pesticides), beans Easy-to-care-for the oil, cumin, a pinch of salt (if needed)
(French, broad/ house plants and a splash of the reserved cooking water, and blitz into a
fava, cannellini, include spider beautifully smooth purée. Transfer back to the pan ready to
borlotti), peas plants, parlour reheat when needed.
(mangetout, petit palms, rubber
pois), courgettes/ plants, Boston ferns, 3 Preheat the oven to 200°C/Gas Mark 6.
zucchini (you can eat umbrella plants, corn
the flowers, fruit and plants and broadleaf 4 Put the sunflower seeds on a baking sheet. Drizzle with a little
stems), radishes (leaves as oil and sprinkle with za’atar and salt. Roast for 10 minutes,
well) and tomatoes. lady palms (just remember then remove and set aside, but keep the oven on.
to check to make sure the plant you
HOUSE PLANTS choose is not poisonous to your pets). 5 Prep the carrots and parsnips – I normally use organic root
Next time it’s your birthday, ask for a vegetables and keep the skins on but give them a really
House plants reduce carbon dioxide plant and save on the wrapping paper good scrub. Cut them into halves or quarters lengthways
and increase oxygen levels within the as well. Make looking after it a part of depending on the size, trying to keep the final shapes
home, bringing life and energy to any your daily routine, like brushing your uniform. Place the vegetables in a large roasting pan and
room. They filter dangerous pollutants teeth, feeding a sourdough starter or sprinkle over the chopped chillies and paprika.
like nitrogen dioxide from the air using making a cuppa. And buy one type
6 Drizzle over some oil and mix thoroughly. Roast in the oven
for 15 minutes, then give them a mix and roast for a further
10 minutes. When you are ready to serve, reheat the
artichoke purée and spoon onto serving plates. Pile the root
vegetables on top, drizzle with the chimichurri and sprinkle
with the roasted sunflower seeds to finish.

40.5g 5.2g 0.61g 23.6g 18.1g
Total fat Saturates Salt Sugar Protein

VEGANFOODANDLIVING.COM 89

Roasted stuffed aubergines with
spiced spelt and cider molasses

By Ollie Hunter
Serves 4 | Prep 20 mins plus soaking | Cook 2 hrs
Calories 396 (per serving)

FOR THE AUBERGINES 1 tsp smoked paprika

2 large aubergines (eggplants) ½ tsp ground cinnamon

oil of your choice 2 red chillies, chopped

a pinch of ground cumin 250g (1½ cups) spelt,
sea salt pre-soaked for 8 hours

FOR THE STUFFING 100g (2⁄3 cup) locally grown
locally produced oil of choice
2 red onions, chopped stoned (pitted) dried fruit,
6 garlic cloves, chopped roughly chopped
a bunch of fresh coriander
(cilantro), stalks finely FOR THE CIDER MOLASSES
chopped and leaves left
whole, to serve (makes about 500ml (2 cups
1 tsp cumin seeds plus 2 tbsp)
1 tsp ground turmeric
1 tsp ground coriander 4 litres (17 cups) vegan cider

150g (¾ cup) golden caster
(granulated) sugar (optional)

FOR THE DRESSING

cider molasses (see above)

extra-virgin olive oil

Plant-growing tips 1 For the stuffing, pour a few glugs of oil into a saucepan
over a medium heat. Add the chopped onions, garlic
Unusual spots Opportunities for growing space exist everywhere once and coriander stalks and sauté for 3-4 minutes until
you start looking. Windowsills, window boxes, pots in your porch, on softened. Add the cumin seeds and fry for 2 minutes
your steps, on your railings, hanging baskets, roofs, in lattice woodwork, before adding all the other spices and the chillies. Fry for
frame shelves, a table centrepiece, hallway feature, bathroom greenery... a further minute, stirring constantly.
the list goes on.
2 Add the drained spelt and cook, stirring, for 1 minute.
Think vertically Space is limited in our constantly expanding urban
jungles, so look to the skies for inspiration and grow vertically. Walls are 3 Add 500ml (2 cups plus 2 tbsp) water and a pinch of salt,
a very underused space and there are many plants like fruit trees, fruit stir well and bring to a simmer. Turn the heat down to
bushes, beans, tomatoes and peas that don’t need a lot of ground low and simmer gently, uncovered, for 45 minutes or
space but can maximize the space you have in the air. until the spelt is tender.

Upcycle The trend of upcycling has lots of benefits and you don’t need 4 Meanwhile, preheat the oven to 200°C/Gas Mark 6.
to be a hipster to enjoy it. How about using old pallets chopped in half
and stacked on top of each other to grow herbs poking out through the 5 Slice both the aubergines in half lengthways, then score
gaps? Old disused wooden ladders can be loaded with plants on every the flesh in a criss-cross pattern, going about 1cm (1ŝ3in)
step. Wooden fruit crates lined with wood can be filled with soil. Try deep. Place the aubergine halves in a large roasting pan
wheelbarrows, old food tins, old teapots or teacups – anything can be a and drizzle with a few glugs of oil, sprinkle with salt and
home for a plant! ground cumin. Rub the cumin and salt into all the scores
and roast for 25 minutes.
of plant first to see if it suits your inside and let it reduce CO2 and air
room before turning it into a jungle! pollutants indoors. A good place to 6 Remove from the oven (leaving the oven on) and use a
start your indoor arboretum adventure fork or spoon to mush the soft aubergine flesh down, so
Every tree we plant helps to absorb is with a weeping fig tree, a fiddle-leaf there is space to fill them with the stuffing. If there’s still a
the dangerous amount of carbon fig tree or a citrus tree, if you have a resistance from the aubergine flesh, then cook for a little
dioxide in the air, and, as a result, is particularly sunny spot. while longer.
one small step closer to putting the
brakes on climate change. The idea is to try and plant to 7 Remove the spelt from the heat when it’s cooked, season
replenish what we consume. If there with salt, if needed, and let it stand for a few minutes
If you’re lucky enough to have the is less dependency on dwindling before mixing in the chopped dried fruit. Pile the spelt
space to plant a fruit or nut tree resources, it should mean less into the aubergine halves and roast for 15 minutes.
outdoors, then you will also reap the violence between people fighting over
produce rewards for a very long time. If what is left. Plant more and live more 8 For the molasses, pour the cider into a very large
you don’t have access to an outside peaceful lives. saucepan. Bring to the boil, then reduce the heat slightly
space, then grow a miniature tree and simmer, uncovered, for about 2 hours or until it has
reduced by a quarter. If the cider is too dry, then you can
add sugar to make the molasses thicker. Leave to cool,
then store in sterilized sealed containers at room
temperature for up to 6 months.

9 For the dressing, combine two-thirds cider molasses with
one-third extra-virgin or cold-pressed olive oil in a small
bowl and whisk well.

10 Remove the stuffed aubergines from the oven and
drizzle over some cider molasses dressing to finish.

5.9g 0.5g 0.08g 23.5g 10g
Total fat Saturates Salt Sugar Protein

90 VEGANFOODANDLIVING.COM

DeSwseest tereart !t
RECIPES

Add the perfect finishing touch to your dinner
or enjoy a tasty afternoon pick me up...

VEGANFOODANDLIVING.COM 91

Dessert R E C I P E S

Meringues with exotic fruits Raw chocolate and
cranberry roulade
By Tesco (realfood.tesco.com/recipes)
Serves 8 | Prep 20 mins | Cook 2 hrs | Calories 144 (per serving) By Tesco (realfood.tesco.com/recipes)
Serves 10 | Prep 30 mins | Cook none
190ml liquid (aquafaba) 1 Preheat the oven to 130°C/Gas Mark ½ and line two Calories 367 (per serving)
drained from 1 x 400g tin baking trays with non-stick baking paper. Using an electric
whisk or stand mixer, whisk the chickpea brine for up to 100g (1 cup) porridge oats
of chickpeas 10 minutes on high speed until the liquid doubles in
volume and becomes white and frothy. Add in the cream 150g (1½ cups) ground almonds
½ tsp cream of tartar of tartar and the icing sugar gradually, a tbsp at a time, until
glossy stiff white peaks form. Add the vanilla and whisk for 2 x 180g packs (2½ cups) of Medjool
125g (1 cup) icing a further 1 minute. dates, pitted
(confectioner's) sugar
2 Gently spoon 2 heaped tbsp of the mixture onto one of 2 tsp vanilla extract
½ tsp vanilla extract the lined baking trays. Shape into a rough disc, measuring
about 9cm (3½in) diameter, and repeat with the remainder 90g (1 cup) cocoa powder
FOR THE TOPPING of the mixture, leaving a few centimetres between each
one. Continue until you have eight discs of equal size. Bake 250g (1 cup) The Coconut Collaborative
400g (12⁄3 cups) soya or in the oven for 2 hours. Do not open the door, as they may dairy-free natural coconut yoghurt
dairy-free coconut yoghurt sink. Once the time is up, turn off the oven and leave for
1 hour, then remove from the oven and leave to cool 2 x 35g vegan chocolate bars, melted
1 tbsp pure maple completely. Don’t worry if they crack or collapse as the
or agave syrup toppings will cover them up. 20g (1⁄8 cup) whole almonds, roughly chopped
20g (1⁄8 cup) dried cranberries
4 passion fruit, halved and 3 Combine the yoghurt with the maple or agave syrup and
pulp removed spoon a little onto each meringue. Top with fruit and 1 Line a 30x20cm (12x8in) rectangular tin
sprinkle on the coconut, if using. Serve immediately. with non-stick baking paper. Put the oats
4 kiwi, peeled and in a food processor and blitz until fine.
cut into thin wedges Add the ground almonds, dates, vanilla,
75g cocoa powder and 150ml (2⁄3 cup)
2 oranges, peeled, cold water and blitz until well combined.
segmented and chopped
2 Spoon into the lined tin and press down
into small pieces with the back of a spoon until flat and
even. Chill for 10 minutes.
200g (11⁄3 cups) pineapple,
cut into small pieces 3 Meanwhile, mix the yoghurt with the
remaining cocoa powder in a bowl.
2 tbsp desiccated
coconut (optional) 4 Take the tin out of the fridge and transfer
the dough on the baking paper to a work
surface. Spread with chocolate yoghurt,
leaving a 2cm (¾in) border at the edges.
Use the baking paper to gently roll up the
roulade, starting from one short end,
taking care not to squeeze out the filling.

5 Put on a serving plate, seal-side down.
Spoon on the melted chocolate, letting it
drip down the sides. Scatter with chopped
almonds and cranberries. Store in a sealed
container in the fridge for up to 3 days.

2g 0g 0g 28g 3.4g 20g 9g 0.1g 28g 8.2g
Total fat Saturates Salt Sugar Protein Total fat Saturates Salt Sugar Protein

92 VEGANFOODANDLIVING.COM

Pear and cinnamon custard Danish pastries

By Derek Sarno for Tesco (realfood.tesco.com/recipes)
Makes 6 pastries | Prep 25 mins | Cook 20 mins | Calories 358 (per pastry)

20g (1⁄8 cup) cornflour 1 First make the custard: whisk the cornflour with 2 tbsp 5 Unroll the pastry, keeping it on its paper, then cut into
(cornstarch) of oat milk in a heatproof mixing bowl until smooth, six equal squares. Using a pastry brush, dab the
then set aside. Pour the remaining oat milk into a small centres with a little of the maple syrup mix. Fold the
190ml (¾ cup) oat milk saucepan with 30g (¼ cup) icing sugar, the vanilla corners into the centre, leaving a small gap between
70g (2⁄3 cup) icing extract and cinnamon. Bring just to the boil, then pour each fold and gently pressing down to stick. Transfer
half into the bowl with the cornflour mix, whisking until to a baking sheet, still on the paper.
(confectioner's) sugar smooth. Pour back into the pan and return to the boil,
still whisking, then reduce the heat to low and simmer 6 Spoon 2 tsp custard into the middle of each square
¼ tsp vanilla extract for 1-2 minutes or until thickened. and spread a little – you'll have some custard left over;
keep in the fridge and serve with fruit another day. Top
¼ tsp ground cinnamon 2 Remove from the heat, then whisk in the spread and a each pastry with 4-5 pear slices, fanning them out and
small pinch of turmeric to just colour the custard. pressing down gently. Brush the edges of the pastry
1 tbsp dairy-free spread Return to the bowl, cover the surface of the custard with the remaining maple syrup mix, then bake for
with clingfilm to prevent a skin forming, then set aside 15-20 minutes until golden. Transfer to a wire rack to
a pinch of turmeric to cool to room temperature. cool completely.

juice of 1 lemon 3 Put half the lemon juice in a large bowl and top up 7 Mix the remaining icing sugar with enough lemon
with cold water. Quarter, core and cut each pear into juice to make a thick, pourable icing. Drizzle the icing
2 conference pears 12-14 thin slices, then transfer to the lemon-water over the pastries and scatter with the chopped
bowl. Set aside. pistachios to serve.
375g pack of vegan
ready-rolled lighter 4 Preheat the oven to 220°C/Gas Mark 7. Whisk the 13g 6g 0.4g 21g 5.5g
remaining 2 tbsp oat milk with the vegetable oil and Total fat Saturates Salt Sugar Protein
puff pastry maple syrup in a small bowl and set aside.

½ tsp vegetable oil

¼ tsp maple syrup
15g (1⁄8 cup) shelled

pistachios, roughly
chopped

VEGANFOODANDLIVING.COM 93

Dessert R E C I P E S

Baked Hawaiian cheesecake

By Lillian Cumic, vegan chef and author of cookbook
Hawaii A Vegan Paradise (lillianvegan.com)

Serves 8-10 | Prep 15 mins plus soaking and chilling
Cook 1 hr 15 mins | Calories 445 (per serving)

FOR THE CRUST 227g (1 cup) vegan cream
cheese
60g (¼ cup plus 2 tbsp)
almonds 170g (½ cup) maple syrup

30g (¼ cup plus 2 tbsp) 3 tbsp lemon juice
quick rolled oats
2 tbsp cornflour (cornstarch)
2 tbsp unrefined coconut oil or arrowroot

Vanilla and lemon berry cheesecake 2 tbsp raw cane sugar 1 tbsp nutritional yeast

½ tsp nutritional yeast 2 tsp vanilla extract

By Sheese (www.buteisland.com) FOR THE FILLING ¼ tsp salt
Serves 6 | Prep 15 mins plus chilling | Cook 50 mins | Calories 563 (per serving)
160g (1 cup) raw cashews, TO GARNISH
FOR THE BASE 1 Preheat the oven to 170°C/Gas Mark 3, then
100g (1 cup) oats grease and line a 20cm (8in) loose-bottom soaked overnight, drained 40g (¼ cup) fresh
100g (¾ cup) nuts of choice cake tin.
240g (1 cup) tinned coconut pomegranate seeds
(can be mixed) 2 First make the base: place the oats, nuts and
100g (2⁄3 cup) dates dates into a food processor and blitz until cream (chill a tin of coconut 2 tbsp chopped roasted
FOR THE CHEESECAKE broken down and the mixture comes milk and remove the top layer macadamia nuts
2 x packs of Creamy Sheese together. Press into the tin and set aside. of cream that separates out)

Original Spread 3 Place the Sheese, sugar/stevia, cornflour, milk 1 Preheat the oven to 180°C/Gas Mark 4. Line a 23x13cm
100g (½ cup) sugar or stevia and vanilla into a blender or food processor (9x5in) loaf pan with parchment paper, allowing 2.5cm
3 tbsp cornflour (cornstarch) and whizz until thick and creamy. (1in) of overhang on each side.

2 tbsp dairy-free milk 4 Spoon over the base and smooth out evenly. 2 Pulse the crust ingredients in a food processor until
1 tsp vanilla extract Bake for 40-45 minutes until the top feels firm. crumbly. Press into the bottom of the pan. Bake in the
FOR THE TOPPING Leave to cool, then chill in the fridge for at oven for 15 minutes. Remove from the oven and reduce
150g (1 cup) frozen least 3 hours. the heat to 160°C/Gas Mark 3.
blueberries
1 tbsp maple syrup 5 Place the blueberries and the maple syrup 3 Blend the filling ingredients together in a food
into a pan and bring to the boil. Simmer for processor until smooth. Pour the filling evenly over crust.
5 minutes until syrupy, then set aside. Bake for 50-60 minutes until the centre appears slightly
jiggly, but not liquidy when you shake it. The filling will
6 When ready to serve, pop the cheesecake out set as it cools.
of the tin, spoon over the blueberries and any
extra syrup, slice and enjoy. 4 Cool to room temperature and chill for at least 5 hours
or overnight. Lift out of the pan and cut into triangles or
bars. Sprinkle with pomegranate and macadamia nuts
to serve.

32.3g 9.7g 0.33g 35g 11.7g 27.1g 11.1g 0.18g 30.2g 8g
Total fat Saturates Salt Sugar Protein Total fat Saturates Salt Sugar Protein

94 VEGANFOODANDLIVING.COM

Bakewell tart

By Edward Daniel from Ethivegan
(www.ethivegan.com)
Serves 8 | Prep 1 hr 30 mins plus
soaking | Cook 1 hr 5 mins
Calories 547 (per serving)

FOR THE CHERRY FILLING
600g (4 cups) cherries, pitted
250g (1 cup) raw unrefined sugar
1 lemon
FOR THE PASTRY
50g (¼ cup) amaranth seeds
25g (¼ cup) oats
1¼ tbsp flaxseeds
1 tbsp raw unrefined cane sugar
a pinch of salt
38g (¼ cup) tapioca
38g (¼ cup) potato starch
1 tbsp prune purée
4 tbsp filtered water
4 tsp coconut oil
FOR THE ALMOND TOPPING
200g (11⁄3 cups) almonds
200ml (scant 1 cup) water, for topping
50g (¼ cup) millet
50g (1⁄5 cup) raw unrefined cane sugar
a few drops of almond essence
TO GARNISH
1 tbsp unblanched almonds
olive oil, for lining

1 Boil the kettle and place the blender and blend until fine. Place almond topping. Garnish with the
almonds in a large bowl with hot into a large mixing bowl. unblanched almonds.
filtered water. Cover with a cloth 15 Bake for about 35 minutes, then
and leave overnight. 8 Toss in the prune purée and mix increase the temperature to 180°C/
with your hands. Next add the Gas Mark 4. Bake until the almonds
2 The following day, remove the skin water. Continue using your hands, on top go a golden colour – this will
of the almonds. The almonds will add the oil and knead in a bowl. take about a further 15 minutes.
have expanded in size. 16 Remove from the oven and allow
9 Line a tart dish with oil to ensure that the tart to rest before serving.
3 Destone the cherries and place in a the dough doesn’t stick. 17 Serve with dollops of vegan cream
large bowl. Layer with sugar. Cover or ice cream.
with a cloth and leave overnight. 10 Place the dough between two
baking sheets and roll into a circle TIP There will be far too much cherry
4 The following day, squeeze out the – the circle should be large enough liquid for the Bakewell tart, so what you
juice of the lemon. Place the lemon to cover the base of the tart dish. do not use in this dish you can transfer
rind in a muslin cloth. Cut away any excess. Prick the base to a sterilised jar and use as cherry
with a fork all over. Bake the base in compote for breakfast.
5 Transfer the cherries to a large the oven for 5 minutes. Remove
saucepan with the lemon wrapped from the oven. Set to one side. 17.4g 3.4g 0.04g 41.5g 9.2g
in the muslin. Turn the stove to low Total fat Saturates Salt Sugar Protein
heat and keep stirring frequently. 11 Remove the skin of the almonds
After about 10 minutes bring to the and toss aside.
boil. Switch off the heat. Once cool,
squeeze out the muslin and discard. 12 Make the almond topping by
Set to one side. placing the almonds, water, millet,
sugar and almond essence in a
6 Preheat the oven to 150°C/Gas blender. Whizz well.
Mark 2.
13 Add the cherry filling to the base.
7 To make the pastry, place the dry
ingredients into a processor or 14 Use a spatula to scrape over the

VEGANFOODANDLIVING.COM 95

Dessert R E C I P E S

FOR THE BITES 60ml (¼ cup) Waffle bites with salted caramel sauce
oat milk plus 1 tbsp
185g (1½ cups) By Julie Letizia from Jules Messy Kitchen (julesmessykitchens.com)
gluten-free flour lemon juice Serves 4 | Prep 10 mins | Cook 15 mins | Calories 690 (per serving)
60g (¼ cup) melted
1 chia egg (1 tbsp chia 1 For the waffle bites, combine all the dry 6 Once the mixture is at a boil and turns a
plus 2½ tbsp water) plant-based butter ingredients in one bowl and the wet in golden colour, add the butter and stir
1 tsp vanilla another. Mix the wet ingredients together lightly with a knife or spoon to combine.
1 tsp baking powder with a whisk.
FOR THE SAUCE 7 Add the plant-based cream, a third of it at
½ tsp bicarbonate of 200g (1 cup) sugar 2 Add the wet ingredients to the dry and a time. It will bubble.
(baking) soda combine with a spatula or whisk. Add milk
2 tbsp water 1 tbsp at a time if the batter is too thick. 8 Let the mixture boil together for about
¼ tsp xanthan gum 1 tbsp maple syrup 1 minute. Remove from heat, add salt and
(omit this if your flour 60g (¼ cup) vegan 3 Place dollops of batter onto a heated vanilla and stir to combine. Pour into a jar
waffle iron, about 1 tbsp per waffle bite. or bowl and enjoy with the waffle bites.
mixture contains it) butter, cubed
120ml (½ cup) 4 Cook through and enjoy with homemade 27.4g 6.8g 0.69g 67.5g 5.3g
3 tbsp sugar or bought salted caramel. Total fat Saturates Salt Sugar Protein
oat cream
180ml ½ tsp vanilla extract 5 For the salted caramel sauce, melt the
(¾ cup) plant milk ½ tsp sea salt flakes sugar, water and syrup together in a pan
over medium-high heat. Bring the mixture
to a boil and allow it to combine.

96 VEGANFOODANDLIVING.COM

Peppermint Chuckie Egg Easter
mousse chocolate cake

By Julie Letizia from Jules Messy Kitchen FOR THE CAKE By Mummy Meagz (mummymeagz.com)
(julesmessykitchens.com) Serves 12 | Prep 30 mins | Cook 40 mins
Serves 6 | Prep 20 mins | Cook 10 mins 275g (2 cups) plain Calories 751 (per serving)
Calories 122 (per serving) (all-purpose) flour
240ml (1 cup) chilled coconut milk 1 Preheat the oven to 180°C/Gas Mark 4.
(minus the watery part) 175g (7⁄8 cup) caster sugar
2 tbsp icing (confectioner's) sugar 4 tbsp cocoa powder 2 Mix the lemon juice and milk together. Melt the margarine
2 tbsp granulated white sugar and syrup together in a pan on a low heat. Remove this
3 tbsp cocoa powder 3 tsp baking powder from the heat and leave to cool.
¼ tsp peppermint extract 150g (2⁄3 cup)
1 Mix the coconut milk with a whisk on 3 Mix the rest of the dry ingredients together in a large
dairy-free margarine bowl. Slowly pour in the milk/juice mixture and stir with a
high speed until stiff peaks form. Add metal spoon until it forms a smooth batter.
in the cocoa powder, peppermint 3 tsp golden syrup
extract and both sugars. 4 Split evenly into two sponge tins and bake for 40 minutes.
2 Mix just until combined. 300ml (1¼ cups) soya milk Leave the tins to cool, then turn both sponges out onto a
3 Enjoy with fresh fruit. cooling rack until at room temperature.
1 tbsp lemon juice
8.8g 7.6g 0.06g 27.3g 1.3g 5 For the filling, cream the margarine and vanilla (an electric
Total fat Saturates Salt Sugar Protein FOR THE FILLING whisk works best). Gently add the sugar and milk while
continuing to mix until combined and smooth.
12 tbsp dairy-free margarine
6 For the topping, mix the dry ingredients together in a
1 tbsp vanilla extract bowl. Add the margarine and a splash of tap water to a
cup or jug and slowly combine with the mixture while
750g (6 cups) icing beating to reduce lumps. Beat together for 5 minutes.
(confectioner's) sugar
7 To assemble, once the cakes have cooled, spread the
60ml (¼ cup) soya milk filling mixture over the bottom half with a knife. Lay the
top half of the cake on top of the filling-topped bottom
FOR THE TOPPING half. Clean the knife and then smother the cake with the
75g (1⁄3 cup) topping. Melt three-quarters of the dark chocolate and
drizzle over the top of the cake, then grate over the
dairy-free margarine remaining chocolate. Pour hot water over a knife to warm
200g (12⁄3 cups) icing it, then cut the Chuckie Eggs in half. Arrange the eggs in a
(confectioner's) sugar pyramid style in the middle of the cake and serve.

4 tbsp cocoa powder 28.3g 8.5g 0.02g 94.1g 4.9g
Total fat Saturates Salt Sugar Protein
a splash of water

150g (1 cup) vegan dark
chocolate

Mummy Meagz
Chuckie Eggs

VEGANFOODANDLIVING.COM 97





Dessert R E C I P E S

98 VEGANFOODANDLIVING.COM