Anji Woodley’s Veggie Mince Wrap
Anji Woodley’s Veggie Mince Wrap
Ingredients
- 1 Box of Frys Veggie Mince
- 1 Small onion (diced)
- 1/2 Teaspoon garlic (minced)
- 1/2 Each yellow (red and green peppers, sliced)
- 1 Punnet of mushrooms (diced)
- 1 Handful of spinach (removed from stem)
- 1 Avocado
- 4 Cauliflower wraps (banting tortillas)
- Plan-based cheeses (grated (optional))
Instructions
- Fry up your veggie mince and season with herb spices, onion & garlic
- Add in the peppers and mushrooms and sauté (Time depends on how crunchy you want the veggies to be)
- Add in your spinach to heat then remove pan off the heat
- Put your cauliwrap in a pan to heat
- Once heated, remove from the heat
- Add your ingredients to the wrap and top with avocado, sprinkle with plant-based cheese (optional)
- Wrap it up and enjoy
Notes
TIP: Add any ingredients you wish, such as diced tomato, cucumber or beans - anything goes!
Original source & photo credit: Fry's Family Foods
Chick (pea) Mayo Avo Smash
Chick (pea) Mayo Toasties
Ingredients
- 1 x can chickpeas (drained and skins removed)
- 1 avocado (pitted)
- 3 x stalks of celery (finely chopped)
- 1 tablespoons of egg-free (reduced oil mayonnaise (optional))
- 2 tablespoons of lemon juice
- Salt & pepper
- Fresh herbs (sprouts or microgreens of choice)
- Corn cakes (lettuce leaves, wholegrain toast or whole wheat wraps to eat the smash with.)
Instructions
- Mash up the chickpeas and avocado with a fork, potato masher or food processor until you reach a chunky consistency
- Add the chopped celery, mayonnaise, lemon juice, fresh herbs or microgreens and mix through.
- Season with salt and pepper according to taste.
- Serve on corn cakes, toast, in a roll, in lettuce cups or in whole-wheat wraps.
Notes
Recipe credit: Leozette Roode, The South African Vegan Cookbook
Photo credit: Human & Rousseau/Myburgh du Plessis
Rosemary Mushroom Risotto
Rosemary Mushroom Risotto
Ingredients
- Olive oil (for frying)
- 1 x small onion (chopped)
- 1 x garlic clove (chopped)
- 1 x punnet of brown mushrooms (sliced)
- Dried mixed herbs
- 125 g 1/4 packet Arborio / Risoni rice
- 750 ml vegetable stock
- Garlic flakes
- Chilli flakes
- 2 x Sprigs fresh Rosemary (one chopped and one whole for garnish)
Instructions
- In a big pan or skillet, heat the olive oil on medium to high temperature (setting 4)
- Fry the onions till translucent, add garlic and mushrooms and stir frequently until mushrooms and onions starts to brown
- Add the rice and dried mixed herbs and stir well, coating the rice in the juices from the pan
- Turn down the temperature (setting 3).
- Add a big scoop full of stock to the pan, covering the rice mixture, and let it simmer over low heat. Stir continuously (in one direction only) until all the stock is absorbed.
- Add another big scoop and continue to stir. Repeat until all the stock is used and the rice is creamy and soft (about 20 minutes of cooking). In between scoops, add chopped rosemary, garlic flakes, chilli flakes and ground pepper to taste.
- Serve immediately with a sprig of fresh rosemary as garnish
Notes
Recipe and photo from CTVeganista
Vegetable Casserole with Biscuit Topping
Vegetable Casserole with Biscuit Topping
Ingredients
- 2 potatoes (diced)
- 1/4 cup light olive oil
- 1 carrot (diced)
- 3 ribs celery (diced)
- 1 onion (diced)
- 1/3 cup flour
- 1 teaspoon garlic (minced (optional))
- 1 teaspoon thyme (chopped)
- 1 can ready-to-serve split pea soup
- 4 cups vegetable broth
- 1 1/2 teaspoons salt (or to taste)
- 1/4 teaspoon ground black pepper (or to taste)
- Biscuit dough
Instructions
- Preheat the oven to 205 C
- Boil the potatoes for 10 minutes. Drain off the water and set the potatoes aside.
- In a large saucepan, sauté the carrot, celery, and onion in the oil until the vegetables are tender. Reduce the heat to low.
- On reduced heat, add the flour, garlic, and thyme. Sauté for 2 minutes.
- Stir in the split pea soup, potatoes, and vegetable broth.
- Bring the stew to a boil, reduce the heat to low, and simmer for 10 minutes, stirring frequently. Add salt and pepper to taste.
- While the stew is simmering, prepare the 5-ingredient biscuit dough.
- Pour the stew into a 10 x 15-inch baking dish. Drop 15 uncooked biscuit dough balls on top of the stew. Bake, uncovered, for 20 minutes or until a toothpick inserted into the middle of a center biscuit comes out clean.
Notes
Recipe from Vegan Family Cookbook by Brian P. McCarth
Photo by Michelle Riley, HSUS
Raw Sweet Potato Salad with Curry Almond Sauce
Raw Sweet Potato Salad with Curry Almond Sauce
Ingredients
- 1/2 cup 115g almond butter
- 1/2 cup 115g melted coconut oil
- 6 teaspoons curry powder
- 2 teaspoons cinnamon
- 2 tablespoons apple cider vinegar
- 2 tablespoons soy sauce
- 2 sweet potatoes
- 1 cup 225g dried raisins
- 1 cup 225g chopped walnuts
Instructions
- Make the Curry Almond Sauce by whisking or blending together the almond butter, coconut oil, curry powder, cinnamon, apple cider vinegar and soy sauce.
- Peel the sweet potatoes and either spiralize them, grate them or use a peeler to make the raw sweet potato noodles.
- Place the sweet potato noodles in a bowl with the currants and walnuts and massage the sauce into the raw sweet potato salad.
- This recipe is best enjoyed the day it is made for optimal sweet potato crunch, but the Curry Almond Sauce can be made in advance for a quick weeknight meal.
Notes
Recipe adapted from Jesse Lane Lee, CNP/JesseLaneWellness.com
Spicy Tomato Soup
Spicy Tomato Soup
Ingredients
- 3 tablespoons olive oil
- 4-5 cloves garlic (minced)
- ½ medium yellow onion (chopped)
- 1 stalk celery (minced)
- 1 teaspoon crushed red pepper (or to taste)
- 2 teaspoons dried thyme
- 1 teaspoon dried marjoram
- ½ cup red wine
- Two cans diced tomatoes
- Ample handful fresh basil (chopped into medium-sized pieces)
- 1 cup low-salt vegetable broth
Instructions
- Add the oil to a pan over medium heat and sauté the garlic, onion, and celery until the garlic is golden and the vegetables are translucent.
- Add the red pepper, thyme, marjoram, and wine and cook until the mixture is reduced by half.
- Add the tomatoes with their juice and bring the mixture to a boil. Reduce the heat to simmer, add most of the basil, and let it simmer for about half an hour, stirring occasionally.
- For a less chunky soup, carefully transfer the mixture to a food processor or blender, leaving space at the top, and puree it while holding down the lid.
- Return the mixture to the pan, add the vegetable broth, and bring to a boil, then reduce the heat and simmer for a few more minutes.
- Ladle the soup into bowls, garnish with the remaining basil, and serve with crusty artisan bread or rolls.
Notes
This recipe by Mike Olds got an honorable mention in the All Animals Meatless Monday Recipe Contest, 2013.
Photograph Meredith Lee/For The HSUS
Red Quinoa and Sweet Potato Patties
Red Quinoa and Sweet Potato Patties
Ingredients
- ½ cup red quinoa (soaked in 2 cups water for 6 hours or more)
- 4 cups water
- 1 teaspoon salt (plus salt to taste)
- 1 medium sweet potato (cubed)
- ½ onion (finely chopped)
- 2 cloves garlic (grated)
- ½ cup walnuts
- 2 handfuls spinach
- ¼- 1½ cup brown rice flour
- 1 tablespoon chili flakes (optional)
- 1 tablespoon lemon juice
- 4 teaspoons coconut oil
Instructions
- Bring 2 cups of water to a boil and add 1 teaspoon salt. Add the soaked red quinoa and let cook for 10 minutes, until quinoa is mushy. Cover and let stand for another 5 minutes, then fluff the quinoa with a fork. Let the quinoa rest overnight in the refrigerator.
- Bring 2 cups of water to a boil and add the sweet potatoes. Cook until well done, about 12 minutes. Strain the sweet potatoes and pat them dry. Then, mash the sweet potatoes and add them to the quinoa.
- Heat a pan over medium heat. Add the quinoa and sweet potato mixture and stir to remove any water.
- Add the onion, garlic and spinach and stir until spinach has wilted. Transfer the mixture to a container.
- In the same pan, combine 1 teaspoon of coconut oil with the walnuts. Roast the walnuts until crisp and carefully remove them from the pan. Let the walnuts cool and chop coarsely. Then, add the walnuts to the quinoa mixture.
- Fold in the chili flakes, lemon juice and preferred amount of salt. Then, fold in ¼ cup of the brown rice flour. The mixture should now be the consistency of pizza dough. If it is runny, continue to fold in additional brown rice flour until the desired consistency has been met.
- Shape the quinoa mixture into palm-sized patties and pan-fry them in the remaining coconut oil over medium heat. Serve immediately, or freeze for a future meal.
Notes
Recipe courtesy of Charanya Ramakrishnan, author of the Yes, I Am Vegan blog
Pasta and Fried Courgettes
Pasta and Fried Courgettes
Ingredients
- ⅔ cup sunflower or olive oil (for frying)
- 3 medium courgettes (cut into ½-centimetre-thick slices)
- 1½ tablespoons red wine vinegar
- ¾ cup frozen edamame beans
- 2 cups basil leaves (shredded coarsely)
- ¼ cup parsley leaves
- ⅓ cup olive oil
- Salt and black pepper
- 30 grams penne (or pasta of choice)
- Grated zest of 1 lemon
- 1½ tablespoons small capers
Instructions
- Heat the sunflower or olive oil in a medium saucepan over medium-high heat.
- Fry the courgettes slices in a few batches, making sure you don't crowd them, for 4 minutes, or until golden brown on both sides; turn them over once only.
- As the courgette slices are cooked, transfer the slices to a colander to drain. Tip the slices into a bowl, pour the vinegar over them, and stir. Then set aside.
- Bring a large pot of salted water to a boil. Blanch the edamame for 3 minutes; drain, refresh under running cold water, and set aside to dry.
- Combine half the basil, all of the parsley, and ⅓cup of the olive oil in a food processor, adding a bit of salt and pepper. Blitz to a smooth sauce.
- Cook the pasta until al dente. Drain the noodles, rinse under a stream of cold water, and return to the pot in which it was cooked.
- Pour the courgettes and its juices over the pasta. Add the edamame, basil sauce, lemon zest, and capers. Stir gently together, then taste and season with plenty of salt and pepper.
- Before serving, stir in the remaining basil.
Notes
Recipe adapted from Plenty by Yotam Ottolenghi.
Photograph Michelle Riley/HSUS
Mushroom-pea Curry
Mushroom-pea Curry
Ingredients
- 1 tablespoon ground coriander
- ½ tablespoon ground cumin
- ¼ teaspoon ground turmeric
- ¼ teaspoon cayenne pepper
- 3 tablespoons canola oil
- 1¼ teaspoons salt (or to taste)
- ¼ cup diced onions (about ½ medium onion)
- 1½ cups diced tomato (fresh or tinned)
- 1 2½ centimetre knob of ginger (peeled and finely grated)
- 450 g button mushrooms (halved lengthwise (or quartered if very large))
- 1 250 g bag frozen peas (defrosted)
Instructions
- Combine the dry spices with 1½ tablespoons of water in a small bowl, and mix to form a paste.
- Put the oil in a medium saucepan over medium heat. When the oil shimmers, add the onions and sauté until the onions are browned at the edges (about 3-4 minutes).
- Add the ginger and the paste of spices, stir to coat the onions, and cook for about 1 minute.
- Add the diced tomato. Stir and cook, scraping the bottom of the pan, for about 4 minutes, until the tomato has softened. If the tomato sticks to the pan excessively, add a splash of water.
- When the tomato has softened, add 2 cups of water and the salt. Stir and bring to a boil; then reduce the heat, cover, and simmer for 20 minutes.
- Add the mushrooms. Bring the mixture back to a boil, reduce the heat again, and cook for 10 more minutes.
- Add the peas, stir to combine, and cook for 5 more minutes over medium-low heat, until warmed through.
- Salt to taste, and serve over basmati rice.
Notes
Recipe from Madhur Jaffrey via Not Derby Pie.
Photograph Meredith Lee/The HSUS
Anji Woodley’s Green Monday Juice
Anji Woodley's Green Monday Juice
Ingredients
- ½ cup water
- 4 carrots
- 3 apples
- Stick of ginger
- Squeeze of lemon juice
Instructions
- Blend all ingredients together in a food processor.