Vegan Recipes

Vegan Miso Broth

Vegan Miso Broth

(Serves 4)

INGREDIENTS

½ cup miso paste

5 mushrooms, sliced

1 yellow squash, sliced

1 large carrot, cut into matchsticks

1 small bunch bok choy, stems & leaves chopped

1 celery stick, finely sliced

2 litres water

2 tbsp soy sauce

1 handful of dulse seaweed, chopped

METHOD

Add a little water to half a cup of miso paste and stir to dissolve. Add the miso paste and water to a saucepan with two litres of boiled water and stir. Add the soy sauce, the sliced  mushrooms, sliced squash, carrots, celery and chopped bok choy stems and after a few minutes, the chopped bok choy leaves stir well. Add a handful of dried chopped seaweed and stir. Let sit for a couple of minutes then serve.

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Vegetable Sausage Rolls

Vegetable Sausage Rolls

(Serves 4)

INGREDIENTS

Pastry:

4 sheets frozen pastry or 1 batch

whole food pastry (see below recipe)

Whole food pastry:

1 cup whole almonds

2 cups rolled oats

2 cups whole wheat flour

1 tsp salt

For the filling:

1 onion, finely diced

1 small cauliflower, grated

1 zucchini, grated

1 handful of kale/spinach, shredded

2 carrots, grated

1 corn cob

1½ cups cooked chickpeas

1½ cups of cooked brown rice

1 tbsp vegetable stock powder

1 cup frozen peas

¼ cup soy milk

2 tbsp sesame seeds

METHOD

Preheat oven to 190°C/375°F.

For the whole food pastry:

Place one cup of whole almonds, two cups of rolled oats, two cups of whole wheat flour and one teaspoon of salt into a food processor or blender. Pulse to a flour like consistency then place in a large bowl. Add a cup of water and mix with a fork until the mixture forms a moist but firm dough (keep adding a little water if necessary). Roll out the dough with a rolling pin and cut into rectangles ready to assemble the sausage rolls.

For the filling:

Cut the kernels off one cob of corn. Heat a frying pan on a high heat and add the onion and saute on a high heat until translucent. Add a little water to deglaze the pan and saute until golden brown. Add the carrots, add the spinach, the zucchini, the corn kernels and the cauliflower. Mix well and saute for a minute until the vegetables slightly wilt. Turn off the heat and set aside.

In a bowl, add one and a half cups of cooked chickpeas and mash to a paste. Then add one and a half cups of cooked brown rice. Add the cooked vegetables to the bowl and mix well. Add salt and pepper to taste. Add one cup of peas and when the mixture has cooled, mix with your hands. Add one tablespoon of vegetable stock powder and mix well.

To assemble:

Cut the pastry into rectangles and place some vegetable mixture down the centre. Fold one half of the pastry over the vegetables and then overlap the other half to cover. Place the roll onto a baking tray with the seam facing down and repeat. Brush the pastry with soy milk and sprinkle with sesame seeds. Trim the ends off the rolls if desired. Cut into shorter rolls. Place onto a baking tray lined with greaseproof paper and bake in a preheated oven for 20 minutes

or until the pastry is golden brown.

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Tomato & Olives with Wholemeal Fettuccine

Tomato & Olives with Wholemeal Fettuccine

(Serves 4)

INGREDIENTS

375gm wholemeal fettuccine

1½ cups cooked cannellini beans

12 kalamata olives, pitted

4 tomatoes, diced

1 zucchini, cut into batons

1 onion, finely diced

2 cloves garlic, finely chopped

1 head broccoli, broken into florets

¼ cup basil leaves, chopped

1 lemon, halved

METHOD

Cook the fettuccine:

Pour boiling water into a large saucepan and bring to the boil. When boiling, add fettuccine and cook for 10 minutes.

Meanwhile, heat a frying pan and add the diced onions and garlic and saute for 2 minutes. Add ¼ cup water to deglaze the pan. Add the chopped tomatoes, zucchini batons and broccoli florets. Continue to stir over high heat for another 2 minutes. Add the drained cannellinni beans and the olives. Season with salt and pepper and stir through.

Drain the cooked fettuccine and add it to the frying pan. Mix well to coat the fettuccine. Finally, squeeze the juice of a lemon over the pasta, season to taste and serve.

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Split Pea & Barley Soup

Split Pea & Barley Soup

(Serves 4)

INGREDIENTS

2 cups uncooked green split peas

1 cup uncooked barley

1 large onion, diced

1 sweet potato, chopped into bite size pieces

1 carrot, diced

4 stalks celery, finely chopped

1 handful parsley, roughly chopped

salt & pepper to taste

Method:

Saute the chopped onions in a heated frying pan. Add ¼ cup water and the chopped celery then saute for 2 minutes. Add the chopped sweet potato and carrot and continue to saute for 1 minute. Add 2 cups uncooked split peas and 1 cup of uncooked barley. Add salt and pepper to taste. Cover with water to double the height of the barley and split peas. Add two celery leaves. Cover with a lid. Simmer for 1 hour until the barley and split peas have softened. Add more water if required to allow the barley and peas to cook further. Taste for seasoning and serve.

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Macaroni Pumpkin & Spinach "Cheese"

Macaroni Pumpkin & Spinach "Cheese"

(Serves 4)

INGREDIENTS

2 cups uncooked macaroni pasta

For the Nut/Seed Topping:

¼ cup walnut pieces

¼ cup almonds

¼ cup sunflower seeds

¼  cup pepitas

¼ cup nutritional yeast

For the Cheese Sauce:

1 onion, finely diced

1 garlic clove, crushed

2 tbsp wholemeal flour

2 cups soy milk, (or any non dairy milk)

½ tsp grated whole nutmeg

1 small butternut squash, peeled and grated

1 handful english spinach, finely shredded

salt and pepper to taste

METHOD

For Nut/Seed Topping:

Place the walnut pieces, almonds, sunflower seeds, pepitas and nutritional yeast into a food processor and pulse to a rough bread crumb consistency. Set aside.

Ƒor the Macaroni Pasta:

Bring a saucepan, half filled with water to the boil. Add the uncooked macaroni and cook for 8 minutes or until al dente, then place the cooked macaroni into a casserole dish and set aside.

For The Cheese Sauce:

Place a saucepan on a high heat and saute the diced onion and garlic for 1 minute, add the wholemeal flour and mix to combine. Add half a cup of soy milk and stir well to form a paste. Add another half a cup of soy milk and stir

constantly until boiling, add another half a cup of soy milk and again, stir constantly until

boiling. Add the final half a cup of soy milk and stir constantly until boiling. Add half a teaspoon of grated nutmeg and salt and pepper to taste.

Stir in the grated pumpkin and spinach. The sauce should be thick and creamy. Pour the sauce over the cooked macaroni, mix well and sprinkle the nut and seed topping over the top just before serving.

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Red Lentil Hotpot

Red Lentil Hotpot

(Serves 4)

INGREDIENTS

1 onion, finely diced

1 garlic clove, finely diced

2 tbsp fresh ginger, grated

4 large tomatoes, grated

1 large carrot, grated

1 handful fresh coriander leaves, roughly chopped

1 small red chilli, finely sliced

¼ tsp cardamom powder

1 tsp turmeric powder

1 tsp coriander powder

1 tsp cumin seeds

4 cups liquid vegetable stock

2 cups uncooked red lentils

1 lemon.

2 cups cooked brown rice

METHOD

Heat a large pot over a high heat, add the onion and garlic and sauté until lightly browned. Add the cumin seeds, chopped garlic, grated ginger, sliced chilli, cardamom powder, coriander powder and turmeric powder. Sauté for 1 minute, then add 4 cups of vegetable stock. Add 2 cups of uncooked red lentils and the grated tomatoes. Stir well and bring to the boil. Reduce the heat to low, cover, and simmer. Stir occasionally, until the lentils are tender, for about 15 minutes. Stir in salt to taste. Add the chopped coriander. And squeeze the juice of 1 lemon over the top. Serve immediately with brown rice on the side.

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Spanish Rice & Lentils with Tomato, Olive Salad

Spanish Rice & Lentils with Tomato, Olive Salad

(Serves 4)

INGREDIENTS

2 cups of cooked brown lentils

2 cups of cooked brown rice

2 red onions, finely diced

2 garlic cloves, finely chopped

½ cup of balsamic vinegar

½ tsp of paprika

1 tsp of cinnamon powder

salt and pepper to taste

For the salad:

4 large ripe tomatoes, roughly chopped

2 cucumbers, cut into bite sized pieces

2 handfuls fresh parsley, finely chopped

1 handful of kale, finely chopped

1 cup of Kalamata olives, pitted and cut in half lengthwise

1 lemon, cut in half

METHOD

Place the cooked brown lentils and the cooked brown rice into a bowl.

For the salad:

Place the chopped tomatoes, chopped

cucumbers, chopped parsley, kale and

olives into a bowl. Squeeze over the juice of one lemon. Mix well and set aside.

Heat a saucepan on a high heat and saute the diced red onions and garlic until tender. Add a quarter of a cup of water to deglaze the pan. Add the balsamic vinegar, paprika and cinnamon powder. Bring to the boil then remove from the heat. Add the onion, balsamic vinegar to the lentils and rice and mix well. Add salt and pepper to taste.

To serve:

Divide the rice and lentil mixture into four bowls. Top the mixed rice and lentils with the salad and serve.

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Gado Gado Rolls

Gado Gado Rolls

(Serves 4)

INGREDIENTS

For the peanut sauce:

1 cup of raw peanuts

1 tbsp of red chilli paste

2 fresh medjool dates/raw sugar

For the cabbage rolls and steamed vegetables:

2 carrots, cut into thin batons

1 handful of sugar snap peas, top and tailed

150g tempeh, sliced into strips

¼ small cabbage, leaves separated and cut into large strips

1 small head of broccoli, broken into small florets

1 handful of baby spinach,

salt to taste

METHOD

Heat a wok over a high heat. Add one cup of raw peanuts and toast until golden brown.

Place the roasted peanuts and the pitted dates into a mortar and pound with a pestle (or put into a high speed blender) and puree into a paste like peanut butter. Place the peanut paste into a saucepan. Add one tablespoon of red chilli paste and one cup of water. Turn on the heat. Mix well and bring to the boil. Boil the sauce and cook for a couple of minutes until it reduces. Add salt to taste. Stir well. Set aside until needed.

Slice 150g of tempeh into thin strips.

Assemble the cabbage rolls (about 12). Add three to four pieces of carrot onto the cabbage leaf and two sugar snaps then roll the cabbage around the carrots and sugar snaps.

Heat a wok and add some water, then bring the water the a boil. Place a steaming basket into the wok. Add the cabbage rolls, cover with the lid and steam for a couple of minutes until the cabbage is softened. Remove the rolls from the steaming basket and set aside.

Add another cup of water to the wok, bring to the boil and add the broccoli florets and the remaining carrots to the steaming basket. Cover with a lid, and steam for a few minutes. When the broccoli is bright green, remove the vegetables from the steaming basket.

Add the remaining cabbage and the spinach leaves to the basket and steam for a couple of minutes and when the leaves have wilted, remove the vegetables from the basket.

Add the sliced tempeh to the steaming basket and steam for a couple of minutes.

To assemble:

Place some peanut sauce onto a platter. Place the cabbage rolls on top of the sauce. Add some steamed tempeh in between the rolls. Add some broccoli florets and spinach to the top. Drizzle some peanut sauce on top. With the remaining vegetables, place the cabbage and spinach on a platter, top with the broccoli and carrots. Pour over the peanut sauce and add the remaining tempeh and serve.

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Grated Vegetable & Mixed Bean Salad

Grated Vegetable & Mixed Bean Salad

(Serves 4)

INGREDIENTS

1 zucchini, grated

2 cauliflower florets, grated

¼ red cabbage, finely shredded

1 cucumber, diced into small pieces

1 large celery stalk, chopped into small pieces

1 red onion, finely sliced

1 handful of salad leaves, roughly shredded

1 bunch of parsley, finely chopped

½ bunch mint leaves, finely chopped

1 avocado, flesh roughly chopped

1 lemon, juiced

1 can (400g) cooked mixed beans

salt and pepper to taste

1 cup of walnuts, roughly chopped

METHOD

Remove two large cauliflower florets from a cauliflower, then grate the florets into a bowl. Add to the bowl the shredded red cabbage, grated zucchini, diced cucumber, sliced celery, sliced red onion, shredded salad leaves, chopped mint and chopped parsley. Add the chopped avocado and then squeeze the lemon juice over the salad ingredients. Add the drained mixed beans to the bowl and some salt and pepper to taste.

Mix well with your hands, crushing the avocado to ensure it coats the other ingredients. Add the chopped walnuts and mix well.

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Rice & Bean Burritos

Rice & Bean Burritos

(Serves 4)

INGREDIENTS

6 tomatoes, pureed

1 handful of spinach, finely shredded

1 bunch parsley, finely chopped

1 cup fresh coriander leaves, finely chopped

2 avocados, flesh mashed

1 cucumber, peeled and shaved into ribbons

3 cups of cooked red kidney beans

2 cups cooked brown rice

3 garlic cloves, crushed

8 multigrain/wholemeal tortillas

2 tbsp tomato paste

1 tsp cumin

1 tsp ground coriander

1 tsp turmeric

1 lemon

For Cashew Sour Cream:

1 cup cashews, pre soaked

2 tsp apple cider vinegar

1 lemon, juiced

1 cup water

salt to taste

METHOD

Prepare the Cashew Cream:

Soak the cashews in boiling water for a minimum of 10 minutes. Drain the cashews and place into a blender or food processor with 2 tsp apple cider vinegar, the juice of 1 lemon, a pinch of salt and one cup of water. Blend to a smooth paste and place into an airtight container. Store in the fridge for upto 7 days.

Prepare the Tomato, Rice & Bean Mixture:

Pour the pureed tomatoes into a medium saucepan. Add the cooked kidney beans, the cooked brown rice, tomato paste, cumin and coriander powders and the crushed garlic. Mix well over a medium heat. Add salt to taste and cook for 5 minutes.

To serve:

Place a tortilla onto a serving plate. Add a handful of chopped spinach, some chopped parsley and some tomato, rice and bean

mixture. Add some ribboned cucumber and top with mashed avocado. Add a dollop of cashew sour cream. Fold the bottom edge and then the two sides towards the middle to make a burrito then eat with your hands.

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Roasted Pumpkin & Pesto Pasta

Roasted Pumpkin & Pesto Pasta

(Serves 4)

INGREDIENTS

1 butternut pumpkin, cut into bite size

pieces

4 handfuls spinach leaves, roughly chopped

For the pesto sauce:

3 cups fresh basil, tightly packed

½ cup nutritional yeast

½ cup raw cashews

½ cup raw pine nuts

1 garlic clove, peeled

¼ cup water (more if required)

salt and pepper to taste

1 500g packet wholemeal spaghetti

METHOD

Preheat the oven to 400ºF (200ºC)

Prepare the pesto sauce:

Add the basil leaves, nutritional yeast, pine nuts, cashews, garlic clove and ¼ cup of water to a blender or food processor. Blend to a smooth paste and place into a container.  Add ¼ cup of pesto to each bowl of spaghetti. Add the spinach and stir through well. Add half a cup of roasted pumpkin pieces to each bowl and top with some more chopped spinach. Add a sprinkle of nutritional yeast and salt to taste.

Prepare the roasted pumpkin:

Spread the pumpkin pieces onto a baking tray covered with baking paper. Season with salt and pepper and bake until softened for about 15 minutes. Cook the spaghetti in rapidly boiling water for

10 -15 minutes then drain.

To Serve:

Place about a cup of the hot, cooked spaghetti into a bowl for 1 person. Add 1/4 cup of pesto sauce and a handful of chopped spinach leaves. Stir the pesto and leaves through the spaghetti and add  about half a cup of roasted pumpkin to the top of the spaghetti. Add a little more spinach to the top of the bowl for presentation and serve.

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Miso & Tofu Roast Pumpkin Salad

Miso & Tofu Roast Pumpkin Salad

(Serves 4)

INGREDIENTS

1/2 large pumpkin, sliced into thin, bite size pieces

1 handful fresh parsley, roughly chopped

1 handful fresh coriander, roughly chopped

1 handful rocket

salt and pepper to taste

For the marinade:

2 tbsp white miso paste

6 tbsp maple syrup

2 tsp grated lemon zest

2 tbsp soy sauce

1 lemon, juiced

2 small oranges, juiced

250 g firm tofu, cut into 2 cm cubes

METHOD

Preheat the oven to 425ºF/200ºC

For the marinade:

Add to a bowl: the miso paste, maple syrup, grated lemon zest, soy sauce, the juice of half a lemon and the juice of one orange, then mix well.

Add the tofu cubes and the sliced pumpkin to a large bowl and add the marinade, combine well. Place the marinated tofu and pumpkin onto baking tins lined with baking paper and place into the preheated oven. Retain as much of the marinade to use as the salad dressing.

Remove the tofu and pumpkin from the oven once the pumpkin is softened and the tofu has started to brown on the corners.

Place the shredded greens onto a serving plate. Add the roast pumpkin and tofu over the shredded greens, season with salt and pepper to taste and pour the remaining marinade over each salad to serve.

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Zucchini Pasta, Grilled Tomato with Chickpea & Rice Rissoles

Zucchini Pasta, Grilled Tomato with Chickpea & Rice Rissoles

(Serves 2)

INGREDIENTS

1 clove of garlic, finely chopped

1 onion, finely chopped

1 handful of parsley, finely chopped

1/2 cup of pine nuts

1 cup of cooked chickpeas

1 cup cooked brown rice

1 tbsp stock powder

4 zucchinis, spiralized into spaghetti

1 cup cherry tomatoes, halved

1 lemon, juiced

2 handfuls baby spinach

salt and pepper to taste

METHOD

Heat a pan over high heat. Add half a cup of pine nuts and toast in the frying pan. Shake the pan every now and then to move the pine nuts around. When the nuts become aromatic and golden brown, remove from the heat and place into a bowl.

Saute the onion and garlic in the hot frying pan, add a little water to deglaze the pan and cook until the water is evaporated and the onion is soft and golden brown.

Add one cup of chickpeas and one cup of cooked brown rice to a bowl. Mash with a food processor or your hands until the chickpeas are crushed and form a paste with the rice. Add the vegetable stock powder, the cooked onions and add the chopped parsley, then mix well.

Roll the mixture into 6 rissoles. Heat a non-stick pan over a high heat, add the rissoles, turning over when brown on each side.

Heat a frying pan on a high heat and add the cherry tomatoes cut side down and grill until brown, then set aside. Add the zucchini spaghetti to a heated frying pan. Add a quarter of a cup of water, a pinch of salt and pepper. Squeeze in the juice of one lemon. Turn off the heat, add the cherry tomatoes and serve on a plate, each with three rissoles.

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Broccoli, Mushroom & Tofu in Ginger Soy Sauce

Broccoli, Mushroom & Tofu in Ginger Soy Sauce

(Serves 4)

INGREDIENTS

20 button mushrooms, cut into bite sized pieces

1 head of broccoli, divided into florets, stem chopped finely

250g firm tofu, cut into 3 cm cubes

3 tbsp rice wine vinegar

1/2 cup soy sauce

3 tbsp cornflour

1/2 cup water

2 tbsp raw sugar

3 cups liquid vegetable stock

1 tbsp grated ginger

2 cups cooked brown rice

METHOD

Mix the cornflour into half a cup of water to make a slurry. Pour the vegetable stock, soy sauce, rice wine vinegar, raw sugar and ginger into a hot wok. Add the broccoli stems, the mushrooms and the tofu pieces.

Bring to the boil, cook until the broccoli stems are softened, then add the broccoli florets. Once the florets are bright green and softened, add the cornflour slurry while stirring. Bring back to the boil to thicken.

Serve with brown rice.

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Brown Rice Cakes

Brown Rice Cakes

(Serves 4)

Ingredients:

2 cups grated carrot

1 cup grated zucchini

1 cob corn (cut off kernels)

1/2 cup green beans, finely chopped

1/2 cup fresh parsley, chopped

1/2 cup walnuts, crushed

3 cups cooked brown rice

1 cup besan flour

1/4 cup soy sauce

1/4 cup sesame seeds

1/4 tsp turmeric

½ tsp cumin

1 tsp curry powder

½ tsp ground coriander

fresh pepper and salt to taste

serve with tomato relish

For the Salad:

1 avocado, chopped into bite sized pieces

1 handful baby spinach

½ fennel bulb, sliced finely

1 capsicum, sliced finely

1 lemon, juiced

Method:

Preheat the oven to 400ºF (200ºC)

Add the cooked brown rice to a bowl. Add the grated carrot & zucchini, corn & beans, chopped parsley and the besan flour. Add the spices, the sesame seeds, walnuts and finally the soy sauce. Mix the ingredients wel. Add salt and pepper to taste and mix through. With wet hands divide the mixture into about 8 large patties and place them onto a baking tray, lined with greaseproof paper.

Place in preheated oven 400ºF (200ºC) for 20 minutes, turning over after 10 minutes.

For the salad:

Place a handful of baby spinach leaves into a salad bowl. Add the chopped avocado, sliced fennel and sliced capsicum to the salad leaves. Squeeze the lemon juice over the salad and season with salt and pepper. Mix salad well and set aside.

Serve the rice cakes with the salad and your favourite tomato relish.

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Coconut Lentil Curry

 Coconut Lentil Curry

(Serves 4)

Ingredients:

1 large onion, finely diced 1 inch piece fresh ginger, grated 2 garlic cloves, crushed 8 whole cardamom pods, crushed 1 carrot, grated 1 zucchini, grated 1 tbsp curry powder 1 tsp ground turmeric 1 tsp ground allspice 1 tsp ground cinnamon

1.5 cups whole food coconut milk (see recipe below) ½ cup shredded coconut 1 cup water or vegetable stock 2 cups frozen peas 4 cups cooked brown lentils 1 lemon, juiced salt to taste

Method:

In a hot saucepan add a splash of water . Add the onion, garlic and ginger and saute for two minutes. Add the curry powder, cinnamon, turmeric, allspice and eight crushed cardamom pods and stir. Add the cooked brown lentils, whole food coconut milk and one cup of water. Add salt to taste. Simmer for 5 minutes. Add two cups of peas, one grated zucchini and one grated carrot. Stir well and bring back to the boil. Serve topped with shredded coconut and the juice of one lemon.

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Vegetable Triangles with Mint & Coriander Chutney

Vegetable Triangles with Mint & Coriander Chutney

(Serves 4)

Ingredients:

2 carrots, chopped into small dice

1 corn cob, kernels sliced off

1 onion, finely diced

2 cloves garlic, crushed

½ cup unsalted raw cashews, finely chopped

¼ cup desiccated coconut

1 tsp cumin powder

½ tsp turmeric powder

1 tsp coriander powder

⅛ tsp cinnamon powder

1 cup green peas

1 cup cooked chickpeas

2 cups fresh baby spinach

8 round rice paper wrappers

1 cup cooked brown rice

Coriander & Mint Chutney:

1 cup mint

1 cup fresh coriander leaves

¼ cup water

1 tsp grated ginger

½ chilli (to taste)

1 clove garlic

4 dates, pitted

salt to taste

1 lime, juiced

Method:

Preheat oven to 200ºC (400ºF)

Add a quarter of a cup of desiccated coconut and half a cup crushed cashews to a hot frypan and sauté for two minutes until golden brown, then place into a bowl.

Saute the onion and garlic in a saucepan. Add quarter of a cup of water to deglaze the pan. Add the cumin, coriander, turmeric powder and cinnamon and mix well. Add the diced carrots and corn kernels. Continue to stir over high heat. Add the chickpeas, the cooked brown rice, the peas and the previously sauteed cashews and desiccated coconut. Mix well and finally add two cups of baby spinach leaves, stir through and set aside.

To assemble the triangles, soak a sheet of rice paper in warm for twenty seconds. Place onto a chopping board and cut in half. Place a spoonful of the mixture onto the wrap. Fold the edges to form a triangle. Fold the edges over to seal the open side. Place the triangles onto a baking tray covered with greaseproof paper. Place into a preheated oven at 200ºC (400ºF) for 15 minutes.

Meanwhile place one cup of mint leaves, one cup of coriander leaves, one clove of garlic, four pitted dates, one teaspoon of grated ginger, one chilli, the juice of one lime and half a cup of water into a blender. Blend to a smooth chutney and place in a small shallow bowl to accompany the triangles.

Remove the triangles from the oven and serve on a platter with the chutney.

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Black Bean & Tofu Stir Fry

Black Bean & Tofu Stir Fry

(Serves 4)

Ingredients:

1 onion, sliced

1 tbsp grated ginger

2 garlic cloves, crushed

1 chilli, sliced

½ red capsicum, sliced

1 zucchini, sliced

1 carrot, sliced

1 bok choy, stems sliced, leaves shredded

1 cup fresh oyster mushrooms, sliced in half

350g firm tofu, cut into batons

For the sauce:

3 tbsp black bean sauce

1 tbsp soy sauce

1 tsp rice vinegar

2 tbsp cornflour

1½ cup vegetable stock

Method:

Mix the sauce ingredients together prior to cooking the stir fry.

Add the onion, garlic and ginger to a hot wok with a dash of water and saute for a couple of minutes. Add the tofu batons, the carrot, capsicum and the oyster mushrooms. Add the zucchini and the bok choy stems and continue to stir fry over a high heat. Add the sauce mixture and stir whilst bringing the sauce to a boil. Add the bok choy leaves and stir fry until the vegetables have softened. Remove from the heat and serve with brown rice and top with sliced chilli if desired.

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Satay Tofu & Vegetable Stir-fry

Satay Tofu & Vegetable Stir-fry

(Serves 4)

Ingredients:

3 garlic cloves, finely sliced

2 scallions, sliced

1 red capsicum, thinly sliced

1 carrot, cut on diagonal

1 bok choy, stems sliced into strips, leaves chopped

1 small head broccoli, cut into florets

200g firm tofu, thinly sliced

1 lemon, cut in half

1 cup vegetable stock

½ cup sweet chili sauce

1 cup crunchy peanut butter

To Serve:

1 handful fresh coriander leaves

2 cups cooked brown rice

Method:

Heat a wok on a high heat. Add the tofu strips and cook until brown on one side. Then turn over and brown the other side. Remove from the pan and set aside.

Add a little vegetable stock to the wok. Add the scallions and the garlic and stir fry for a minute. Add the red peppers. Add the carrots. Add the bok choy and the broccoli. Stir fry for a minute. Add one cup of stock. Add half a cup of sweet chili sauce. Add one cup of peanut butter and mix well to dissolve the peanut butter. Add the tofu. and mix well . Squeeze in the juice of one lemon and mix well. Add the bok choy leaves and mix well. Add salt and pepper to taste and stir well.

To Serve:

Top with coriander leaves and serve with some cooked brown rice.

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Stir-Fried Snow Peas, Cabbage & Mushrooms

Stir-Fried Snow Peas, Cabbage & Mushrooms

(Serves 4)

Ingredients:

½ red capsicum, finely sliced

3 large mushrooms, sliced

2 handfuls of snow peas, top and tailed

1 stalk celery, sliced on diagonal

¼ small cabbage, roughly chopped

1 tbsp ginger, grated

1 tbsp cornflour

2 tbsp sweet chili sauce

1 tbsp soy sauce

2 tbsp vegetarian oyster sauce

1 cup vegetable stock

2 cups cooked brown rice

Method:

Add one heaped teaspoon of cornflour to one cup of vegetable stock and stir.

Heat a wok on a high heat. Add the celery, capsicum and the mushrooms. Stir fry for one minute then add the cabbage, grated ginger and the snow peas and continue to stir fry. Add the sweet chilli sauce, soy sauce, and vegetarian oyster sauce and stir fry. Add the vegetable stock and cornflour mixture. Mix well and stir until the vegetables are tender and the sauce returns to the boil and thickens slightly. Serve with cooked brown rice.

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