Wednesday, December 01
11:00 AM

VEGAN FEAST

9 Nov 2021 vegan

November is observed internationally as World Vegan Month to propagate the notion that eating an animal-free diet is healthier for the body and better for the planet as it eliminates unnecessary cruelty to animals. If you are a vegan, or one who would like to share the sentiments even for a day, trying preparing some really delicious vegan food, as below:

Lentil Bolognese

Ingredients

2tbsp olive oil

1 onion – diced

1½ cup diced carrots

1½ cups diced celery

4–6 cloves garlic – chopped

1½tsp salt

½tsp pepper

¼tsp chilli flakes – optional

1tbsp fresh oregano or thyme

⅓ cup tomato paste

1¼ cup black lentils

3 tomatoes – diced

3½ cups vegetable stock

¾ cup crushed toasted walnuts or pecans

2tsp balsamic vinegar

Method

Heat oil in a large pot over medium-high heat. Add the onion and saute for 2-3 minutes stirring until fragrant. Lower heat to medium, then add the carrots, celery, garlic, salt, pepper, chilli flakes, and herbs. Saute 7-8 minutes, stirring.

Add the tomato paste, stir and cook for a few minutes. Add the lentils, veg stock, walnuts, and bring to a boil with lid on. Then, lower heat and simmer until the lentils are tender. Continue cooking uncovered until most of the liquid has cooked off. Stir in the balsamic vinegar, taste, and adjust salt, pepper, vinegar and chilli flakes.

Boil your favourite pasta as per instructions on pack, Serve the lentils tossed over your pasta for a wonderful vegan meal.

vegan 2

Vegetable Fried Rice

Ingredients

200g tofu – crumbled

4–5tbsp oil -divided

1onion – diced

3 garlic cloves – chopped

4 cups chopped veggies (carrots, mushrooms, cabbage, broccoli, zucchini, spinach)

1 cup shelled peas

3 cups cooked, cold rice

3tbsp soy sauce

1tsp toasted sesame oil

Salt and pepper, to taste

¼ cup scallions

1–2tsp toasted sesame seeds

Method

In an extra-large non-stick skillet, heat 2tbsp oil over medium heat and scramble the tofu. Season with a little salt and pepper. Set aside on a large plate. In the same pan, heat oil over medium, and saute the onion. Once tender, add the garlic and saute 1-2 minutes. Lower heat to medium and add longer cooking veggies first (like carrots and mushrooms), then add the other veggies, leaving the greens for the end. Toss in the peas and stir. Set aside with tofu. Again heat enough oil to lightly coat the pan. Add the rice, spreading it out. Turn up heat to med-high, and let it get a little crispy, resisting the urge to constantly stir. Once the rice is crispy enough to your liking, add the tofu and the veggies. Toss, add soy sauce, sesame oil and salt and pepper to taste. Divide among bowls and top with fresh scallions and toasted sesame seeds and enjoy this vegan dish hot.

vegan 4

Sphagetti with Vegan Meatballs

Ingredients

2tbsp olive oil

For the vegan meatballs

1 yellow onion – diced

2 large garlic cloves – minced

1 medium beet – chopped in chunks

1 medium carrot – chopped in chunks

1tsp dried oregano

1tsp sea salt

¼tsp black pepper

1tbsp tomato paste

1tbsp vegan Worcestershire

1/8 cup nutritional yeast

1 cup toasted walnuts

1 cup fresh basil leaves

400g black beans – drained

3½ cups tomato sauce

3tbsp olive oil

3 cloves garlic – minced

1/8tsp red pepper flakes

800g can of whole tomatoes and juices

1tsp oregano

½tsp salt

Handful of fresh basil leaves – torn

½ cup walnuts

¼ cup nutritional yeast

¼tsp salt

500g dry spaghetti

Method

To make the beetballs, heat oven to 180º C. Toast raw walnuts for 10 minutes. Set aside to cool. In a pan over medium heat, saute onion and garlic for about 10 minutes, until soft and lightly caramelised. Let cool a few minutes.

In a food processor, add cooled walnuts and basil leaves. Gently pulse, until the texture resembles coarse sand. Remove walnut mix from the processor and set aside. In the same food processor add the cooled caramelised onion/garlic mixture, raw beet chunks, raw carrot chunks, oregano, salt, pepper, tomato paste, Worcestershire, and nutritional yeast, and pulse until mixture is just finely chopped – allowing for a bit of texture. Add black beans to the beet mix. Pulse 3-4 times. Then add the walnuts. Pulse a time or two, just enough to incorporate everything. The mixture will be quite moist. Refrigerating for 30 minutes can help firming it up, if required.

Scoop onto a baking tray and bake for 40 minutes at 180º C. Remove from oven and allow to cool on the pan. Set the spaghetti to boil, cook according to package directions.

To make the sauce, add olive oil to a saucepan over medium heat. Add minced garlic and red pepper flakes, stirring until lightly toasted, about 3-5 minutes. Add tomatoes, smashing in with a fork to break them up. Add oregano and salt. Keep at a low simmer for 20 minutes, stirring and mashing the tomatoes every few minutes or so. The sauce will thicken as it cooks. Add fresh basil leaves just before removing from heat.

Add the baked beetballs to the sauce and mix lightly to coat well. Serve the beetballs in sauce with the pasta.

vegan 3

Roasted Whole Cauliflower

Ingredients

1 whole cauliflower head

½ cup extra virgin olive oil or melted ghee

Kosher salt, to taste

For garnish – any favourite sauce and herbs

Method

Preheat the oven to 180° C and place a rack in the middle position. Trim away the leaves at the bottom of the cauliflower head. Carefully cut off and remove the stem and tough core, but be careful to keep the head intact.

Drizzle olive oil or melted ghee all over it and with your hands, rub the oil on the surface until the cauliflower is well coated. Season both sides of the cauliflower liberally with salt. Place the cauliflower florets-side up on a cast iron skillet, and cover tightly with aluminum foil. Put the skillet on the middle rack in the oven. Cook for 30 minutes, covered.

Remove the foil from the skillet, and roast for an additional hour in the oven. Once the cauliflower is golden brown on the outside and tender on the inside, take it out of the oven.

Before serving, garnish with fresh herbs and your favourite sauce.

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