Mushroom Beets and Chickpea Casserole

(serves 4)


1 red onion, cut into large chunks

2 garlic cloves, roughly chopped

2 carrots, cut into 2cm lengths, then cut into quarters

6 very large mushrooms, cut into 1cm slices

6 baby beetroots, cut into 2cm cubes

1 bay leaf

1 sprig rosemary

1 can chickpeas, drained

4 tomatoes, diced (or 1 can)

4 cups vegetable stock

Salt & pepper to taste

2 tbsp brown rice flour

½ cup water

1 cup wholemeal couscous


1. Heat a frypan and add the onion, garlic and saute over a medium heat for 2 minutes, and add a little water to deglaze the pan.

2. Add the carrots, mushrooms, baby beets, bay leaf rosemary and chickpeas.

3. Add the diced tomatoes and vegetable stock and stir through.

4. Season with salt and pepper, cover and simmer for 20 minutes.

5. Mix the arrowroot with water and add to the pan. Stir well and allow to thicken.

6. Meanwhile, add the couscous to a bowl and cover with boiling water. Cover with a cloth and let stand for 5 minutes, then fluff with a fork and serve with the casserole.

Vegan Potato & Zucchini Bake

(serves 4)


1 cup soy mylk

1 cup vegetable stock

1 tbsp brown rice flour (or cornflour)

¼ cup nutritional yeast

Salt & pepper to taste

2 garlic cloves, roughly chopped

4 large potatoes, sliced into thin rounds (or 6 small)

2 large zucchini, sliced into thin rounds


1 Large Broccoli, cut in florets

4 handfuls baby spinach

2 cups frozen peas


1. Preheat oven to 200oC

2. Mix together the soy mylk, vegetable stock, brown rice flour and nutritional yeast in a bowl. Add garlic and salt and pepper, stir well, then set aside.

3. In a casserole dish, place a layer of potato, then a layer of zucchini on top of the potato, then another layer of potato. Finish with a layer of zucchini.

4. Pour the stock and mylk mixture over the top of the potatoes and zucchini layers, then sprinkle with nutritional yeast. Cover the casserole dish with foil and place in the oven for 40 minutes.

5. Remove the foil and return to the oven for a further 20 minutes.

6. Steam the broccoli and peas. Place the spinach in a bowl and top with the steamed broccoli and peas.

7. Remove the bake from the oven and serve with the steamed vegetables.

Red Kidney Bean Chilli With Cashew Sour Cream & Guacamole

Serves 4


1 onion, finely chopped

3 garlic cloves, chopped

2 tbsp cumin seeds

1 tbsp ground coriander

5 tomatoes, roughly diced

1 tbsp chilli powder

4 red chillies, finely chopped

3 red capsicums, chopped into 2cm pieces

3 cups cooked red kidney beans (drained if you use canned beans)

3 cups black beans (drained if you use canned beans)

2 tsp salt

Water or vegetable stock to cover

1 zucchini, chopped into 5cm pieces

¼ pumpkin, chopped into 5cm cubes


2 ripe avocados, mashed

Juice of 1 lemon or 2 limes

Handful of fresh coriander, leaves chopped

Salt & pepper, to taste


1 cup cashew nuts, soaked overnight or for 10 mins in hot water, the drained

1 cup water

Juice 2 limes or 1 lemon


2 cups cooked quinoa or brown rice


1. In a pot, add the onion, garlic and saute for 2 minutes. Add a dash of water to deglaze the pan.

2. Add cumin seeds, coriander powder, chilli powder, chillies, capsicum, cooked kidney beans and black beans. Add enough water or stock just to cover, then stir.

3. Cover with a lid and simmer for 10 minutes before adding the pumpkin and zucchini cubes. Remove the lid and simmer until thick. Season with salt and pepper.

4. To make the guacamole, add all the ingredients to a bowl, mash then season with salt and pepper.

5. To make the sour cream, place the drained cashews in a blender. Add water, lemon or lime juice and salt, then blend until a smooth consistency is reached.

6. Serve the red kidney bean chilli with the guacamole, cashew sour cream and cooked quinoa or rice.