Bean Bunny Chow
Bean Bunny Chow
Ingredients
- 2 onions (chopped)
- 2 cans of chopped tomatoes
- 1/2 can of tomato puree
- 4 baby marrows (sliced (optional))
- 1 punnet of button mushrooms (optional)
- 1 teaspoon 5ml cayenne pepper
- 1 tablespoon 15ml ground cumin
- 1 tablespoon 15ml ground coriander
- 2 tablespoons 15ml ground turmeric
- 1 tablespoons 15ml of garam masala
- 2 cloves of garlic
- 2 tins of butter beans
- 2 loaves of bread (cut in half and hollowed)
Instructions
- Heat oil in a pot.
- Add garlic, onions and all the spices and cook until onions are translucent.
- Add in baby marrows, button mushrooms and fry for 10 minutes.
- Add in 2 cans of chopped tomato and tomato puree.
- Put on a very low heat and let simmer for between 30 minutes and 2 hours.
- Add butter beans and cook for 5 more minutes.
- Fill each half of the loaf with the curry.
- ENJOY!
Notes
Recipe credit: Genya Gluckman
Photo credit: House of VIzion
Frikkadels (meatballs)
Frikkadels (meatballs)
Ingredients
- 200 g soya mince (if using dried, soak the mince in hot water for 20min beforehand)
- ½ cup fresh parsley (chopped)
- 1 teaspoon 5ml garlic, crushed
- ½ small onion (finely chopped)
- 2 tablespoons 30ml chickpea flour
- Equivalent of 2 eggs (beaten until frothy (e.g. Orgran No-egg or flax egg))
Instructions
- Mix all ingredients in a bowl, adding egg replacement last
- Roll into small balls with wet hands (use a teaspoon to make sure they are the same size)
- Place on a floured surface and fry balls in oil in batches until the outside is crispy
- Serve on spaghetti, with a Napoletana sauce, or on a bed of fresh greens with a splash of olive oil.
Notes
Tip: Use this recipe as a base. For variety in flavour, you can add anything you like – e.g. curry paste, cilantro or olive pieces.
Recipe Credit: Laura Germishuys
Photo Credit: House of Vizion
Bambara
Bambara
Ingredients
- 3-4 red rocket chillies (chopped)
- 200 g romano peppers (deseeded and roasted, chopped)
- 10 g fresh thyme (chopped)
- 300 g dried bambara beans (or chickpeas, drained)
- 1½ red onions (finely chopped)
- ½ teaspoon 2.5ml salt
- Olive oil (for drizzling)
- 10 cm ginger (grated)
- ½ tablespoon 2.5ml ground hot pepper or cayenne pepper OR 1 small, red bird’s eye chilli, deseeded and diced
- 2 garlic cloves (finely minced)
- 1 tablespoon 15ml granulated or light brown sugar
- 1 litre water (to cover)
Instructions
- Set the oven to 180C/gas mark 4.
- Put the red chillies, peppers and thyme on a lined baking tray. Drizzle with oil and roast for 25 minutes.
- Put the beans in a heavy-based saucepan along with half the chopped onions and ½ teaspoon salt.
- Cover with about 750ml water, then boil for 2-3 minutes while stirring occasionally.
- Meanwhile, blitz the roasted peppers, chillies and thyme along with the ginger, pepper, garlic and remaining onions. Sieve the mixture to remove any bits, then add it to the pan of beans along with the sugar.
- Turn down the heat on the beans and simmer for 1-2 hours, uncovered. Add a little extra water, as required, to prevent the beans from dehydrating.
- When most of the liquid in the pan has evaporated, you should be left with a rich, creamy bean stew.
- Adjust the seasoning to taste.
Notes
Photo credit: House of Vizion
Amadumbe Mash
Amadumbe Mash
Ingredients
- 6 amadumbes
- Slice of fresh lemon
- 200 g vegan margarine (e.g. Cardin)
- A small bunch of spring onions (white and pale green parts only, finely sliced)
- 2 cloves of fresh garlic (peeled and crushed)
- A dash of dairy-free milk to thin the mixture (e.g. soy milk / almond milk)
- Salt and milled black pepper to taste
Instructions
- Bring a big pot of salted water to the boil, and add a thin slice of lemon.
- Peel the amadumbes and cut them into small chunks. Put the chunks in the boiling water as you go.
- Boil until completely tender (about 40 minutes, depending on the age of your amadumbes), skimming off any grey foam as it rises.
- Drain the chunks in a colander and set aside for a few minutes to cool and dry out.
- In the meantime, heat the vegan margarine in a deep pot and add the sliced spring onions and garlic.
- Allow to cook, very gently, for a few minutes or until the onions are softened, but do not allow to brown.
- Tip the cooked amadumbes into the pot and, using a potato masher, mash over a medium heat until smooth.
- Add enough dairy-free milk to make a smooth, creamy mixture.
- Don’t over-beat the mixture, or it will become sticky.
- Season well with salt and pepper.
- To serve: Pile the piping-hot amadumbe mash onto a big platter (or onto individual plates) in a big, volcano-like mound. Make a hollow in the top of the mound and fill it with a few cubes of cold vegan margarine. Scatter with a little more sliced spring onion.
Notes
Photo Credit: House of Vizion
Aloo Gobi
Aloo Gobi
Ingredients
- 2 30ml tablespoons olive oil
- 1 small cauliflower (cut in small florets)
- 5 – 6 medium size potatoes (cubed)
- 1 teaspoon 5ml mustard seeds
- 1 teaspoon 5ml turmeric
- 1 teaspoon 5ml coriander powder
- 1 teaspoon 5ml cumin powder
- 1 clove of garlic (crushed)
- 1 teaspoon 5ml of ginger paste OR fresh ginger, grated
- Pinch of salt
- 1 onion (chopped)
- 1 to mato (chopped)
- 2 – 3 chillies (chopped)
- 1 teaspoon 5ml Garam Masala
- Fresh coriander leaves for garnish
Instructions
- Warm 2 tablespoons of olive oil in a pot.
- Add 1 teaspoon of each: mustard seeds, turmeric, coriander powder, and cumin powder.
- Mix the spices well with the oil then add salt, crushed garlic and ginger paste.
- Add the chopped onion, tomato and chillies.
- Braise for 5 minutes.
- Add the potato cubes and cauliflower florets.
- Mix well with the sauce and cook until the potatoes and the cauliflower florets are soft. (Add a bit of water if needed).
- Add 1 teaspoon of Garam Masala and mix well.
- Garnish with chopped coriander leaves and serve with Naan bread.
Notes
Recipe Credit: Salwaa Smith - Cape Malay Cooking & Other Delights
Photo Credit: Wikimedia Commons
Banana, date & peanut butter nicecream
Banana, date & peanut butter nicecream
Ingredients
- 690 g Bananas
- 250 ml Soy Milk
- 20 g Pitted Dates
- 225 g Peanut Butter
Instructions
- Slice up bananas and freeze for at least 6 hours.
- Take the frozen bananas and put them in a food processor with all the other ingredients (dates must be chopped).
- Blend until smooth and creamy.
- Scoop the mixture into a container and put back in the freezer.
- Freeze for 24 hours before serving.
- Serve a scoop of Nicecream with toppings of your choice.
Notes
Recipe credit: Nikki Botha
Photo credit: House of Vizion
Scrambled Tofu
Scrambled Tofu
Ingredients
- 400 g Firm Tofu
- 10 g Nutritional Yeast
- 50 g Chopped Onion
- 2.5 ml Turmeric
- 5 ml Mustard
- 6 ml Kala Namak (black salt)
Instructions
- Crumble the tofu to resemble the consistency of scrambled egg.
- Mix all the ingredients together well.
- Cook on the stove top for 10 to 15 minutes.
- Serve on toasted bread.
Lentil Burger
Lentil Burger
Ingredients
- 400 g Lentils
- 120 g Flour
- 15 ml Ground cumin
- 15 ml Coriander powder
- 15 ml Paprika
- 120 g Chopped onion
- 1 g Salt
Instructions
- Place all ingredients except for flour in to a food processor and blend until a paste starts to form.
- Scoop the mixture in to a bowl and add flour.
- Mix well until all ingredients are combined and you can form patties with the mixture.
- Divide the mixture into equally-sized balls and shape your patties.
- Fry patties in a little bit of oil until crispy and brown on both side.
- Serve on a roll with lettuce, tomato, cucumber and cheese sauce (from Mac n Cheese recipe).
No Bake Macaroni & Cheese
No Bake Macaroni & Cheese
Ingredients
- 500 g Macaroni
- 180 ml Sunflower oil
- 110 g All-purpose flour
- 875 ml Soy milk
- 12 g Crushed garlic
- 20 g Onion powder
- 16 g Tomato paste
- 4 g Salt
- 10 ml Lemon juice
Instructions
- Mix oil and flour in to a smooth paste.
- Add the soy milk and whisk until smooth.
- Add all the other ingredients and whisk until well incorporated.
- Put on a stove top and cook until sauce is smooth and thick and flour has cooked off. Do not stop stirring as your sauce will become lumpy.
- In a separate pot, boil your macaroni. Do not add oil to the water as it will prevent the sauce. from properly adhering to the pasta.
- When the sauce is cooked, fold in to the pasta.
- Serve hot.
Seitan Sandwiches
Seitan Sandwiches
Ingredients
- 2 Cups Gluten Powder
- 60 ml Nutritional Yeast
- 30 ml Flour
- 250 ml Liquid Stock
- 125 ml Soy Sauce
- 15 ml Tomato Sauce
- 15 ml Olive Oil
- 8 Cups Liquid Stock
Instructions
- Mix all the dry ingredients well in a bowl.
- Mix all the wet ingredients well in a separate bowl.
- Add your wet ingredients to your dry ingredients and mix well to form a dough.
- Knead the dough for 5 minutes until it is really elastic.
- Boil this dough in a pot containing 8 cups of liquid stock for 45 minutes.
- Remove dough from the stock and let it settle overnight in the fridge.
- Cut the seitan into thin strips.
- Serve on its own or use as a sandwich filling.
Notes
Recipe Credit: Nikki Botha
Photo Credit: House of Vizion