Tag Archives: vegan

100 Days Project, Dairy Free, Dips, Condiments and Dressings, Gluten Free, Recipes, Vegan

Day 56 – Boozy Baked Cranberry Sauce

Day56

Cranberry sauce is always one of my favorite parts of the Thanksgiving meal.

I think as a young future vegetarian, who did not like turkey very much, Cranberry sauce was one of the things I looked forward to the most. Typically it was just the jellied wobbly canned stuff that comes out with the ridges imprinted in the sides, but cranberry sauce was one of the special foods that may family only ate at Thanksgiving, which made it seem that much more fantastic. Now I am older, and prefer to make food from scratch and use as little processed and preserved ingredients as possible, so when I found this recipe from Jerry James Stone, the idea of making my own Cranberry sauce caught my attention. Especially if you are adding a little booze.

Although, I have a feeling “Boozy” might be a bit of a misnomer here, as I suspect most the alcohol will bake off, but it will still leave behind that lovely residue of sugar and will have helped macerate the cranberries. Maceration is a process in food preparation that uses liquids (often alcohol ) to soften or break up tough ingredients like raw, dried, preserved, or fresh fruit and vegetables and help them release their own juices adding to the flavor and making the ingredient easier to chew and digest.

I am making this cranberry sauce as a test for this year’s Thanksgiving. I am heading home to The States to be at my family Thanksgiving for the first time time since I moved to New Zealand 7 years ago.   Looking forward to seeing my family and helping to cook up vegetarian treats to add to the Thanksgiving table.

Boozy Baked Cranberry Sauce

adapted from: Jerry James Stone

INGREDIENTS

  • 340 grams or 12 ounces fresh or frozen cranberries
  • ½ cup liquid honey
  • 2 Large Oranges
  • 1 Shot Triple Sec, Gran Marnier, Cointreau or other orange flavored liqueur (a vanilla liqueur could possible work quite nicely as well).

Half the oranges. Then in a large mixing bowl add the honey and juice the orange halves. If you are using solid honey, pop it in the microwave for 30 seconds to a minute to help liquify the honey.

Add the liqueur and whisk together the juice and honey mixture so that the honey is mostly dissolved into the juice.

Add in the cranberries and gently mix so they are lightly coated. Then place the cranberries in a baking dish or on a shallow cookie sheet and bake for 40 min on 180 C or 350 F. They are ready when the cranberries have wilted, cracked, and broken open.

You can chill them and serve them later but they are best hot and gooey. Also if you prefer a saucier texture you can roughly pulse the baked cranberries in a blender with some of the left over juice.

ENJOY!!

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100 Days Project, Dairy Free, Desert, Gluten Free, Raw, Recipes, Vegan

Day 48 – Cherry & Dark Chocolate Vegan “Ice Cream”

Day48

I am never going to be stumped for something to serve a Vegan dinner guest for desert again!!

This quick recipe, from Treehugger, makes a rich a creamy “ice cream” like desert that is completely Vegan and uses no dairy substitutes. How does this work? The answer is  . . . BANANAS!!!

It is great to have another recipe that uses those bananas that are just starting to go too brown and are not so nice for eating anymore. Honestly, there is only so much banana bread a girl can eat, or give away to friends. To make this recipe all you need is bananas, a blender, and about 5 minutes of time. The secret is popping the bananas in the freezer beforehand. Unlike other fruit there is more sugar in bananas than water, so when you freeze them and then put them in a blender they do not break apart and go slushy. Instead, they stick together and turn into a rich creamy mixture not all that dissimilar from ice cream. Once you have the base mixture of blended banana, you can pretty much add any ingredients you want to make your personal ice cream flavor. All sorts of frozen fruit combinations would work here or you can use fresh fruit, but then have to pop in back in the freezer for a bit before eating. Also, nuts or chocolate never go amiss in ice cream.  I chose cherry and dark chocolate, but hey . . . get crazy . . . experiment a little . . . and have fun.

Cherry & Dark Chocolate Vegan “Ice Cream”

Adapted from: Treehugger

INGREDIENTS

  • 4 browning bananas, chopped into 40 mm or 1 inch pieces and frozen
  • 680 grams or 24 ounces cherries fresh or bottled/canned with juice
  • 125 grams or 4 1/2 ounces of chocolate chips

Make sure you peel and chop up the banana into pieces before you put it in the freezer. I did not originally do this, and could not peel my frozen bananas.

Place the frozen banana pieces and your chosen fruits into your blender and pulse. This will help break up the larger chunk of frozen banana to make it easier for your blender to process. Once you have pulsed a few times, blend the banana and fruit into a creamy puree, add more juice for extra flavor.  Mix in any toppings like chocolate chips or chopped nuts.

Your mixture should be the consistency of ice cream, and can be eaten right away.  If it is too liquid from juice or melting, pop it back into the freezer for a few minutes to harden up.

ENJOY!!

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100 Days Project, Dairy Free, Desert, Gluten Free, Recipes, Uncategorized, Vegan (with substitutions)

Day 45 – Baked Apples Stuffed with Candied Ginger and Almonds

Day45

Baked apples make me think of Grandma and Grandpa Mills . . .

Growing up, we had dinner with my grandparents every Sunday. There was a cafeteria style restaurant they liked to go to, and everyone’s favorite from the desert bar was the baked apple. Those baked apples were not nearly as fancy as this Baked Apple Stuffed with Candied Ginger and Almonds recipe from Jerry James Stone and Treehugger’s Green Wine Guide, but it still makes those memories float to the surface.

I had a friend over last night for a Sunday night game of intense competitive Scrabble, which was a game I always played with with my Grandmother as well. Maybe that is why this recipe seemed like the perfect fit. Unfortunately, I got a bit distracted when reducing the syrup and it turned into more of a caramel that almost candied the baked apples, but it was still quite delicious, and I supplemented it with warm maple syrup to make sure the apple was not too dry.

I served the the baked apples with maple walnut ice cream and a small glass of port. The three made quite a good winter desert combination and an excellent Scrabble treat!!

You can easily substitute the honey for another unrefined sweetener for Vegan alternative . . .

Baked Apples Stuffed with Candied Ginger and Almonds

MAKES: 4- 6 Apples, depending on the size of your apples

INGREDIENTS

  • 4- 6 large apples (Rome or Braeburn)
  • 1/3 cup candied ginger, chopped
  • 3/4 cup almonds, toasted and chopped
  • 1/4 cup brown sugar, packed
  • 1/2 teaspoon vanilla extract
  • 2 tablespoons honey
  • 1 1/2 teaspoons lemon zest
  • 1 teaspoon cinnamon
  • 1/2 teaspoon ground clove
  • Water, for the baking dish

Preheat oven to 350 degrees.

Combine brown sugar, vanilla and honey and mix well. Then mix in the ginger, almonds, cinnamon, clove and lemon zest, and set to one side.

Core each apple; be careful to remove all of the stem and seeds. If need be, trim the apple bottoms so that they sit steadily on a flat surface. Place the apples upright in a baking dish, and spoon the filling into hollow of each apple .

Fill the baking dish with enough water to form a 20 mm or 1/2-inch pool around the apples.

Bake for 1 hour and 15 minutes or until the apples are tender.

Transfer the apples to a serving plate with a spatula.

Pour the reaming liquid from the baking dish into a small saucepan, and cook over a medium-high heat until it becomes syrupy, about 15 minutes. This is where you need to make sure not to reduce it too long that it becomes a caramel. Drizzle the syrup over the top of each apple, and sprinkle some additional almonds and candied ginger on top.

ENJOY!!

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100 Days Project, Dairy Free, Dips, Condiments and Dressings, Gluten Free, Mains, Recipes, Side Dish, Vegan

Day 44 – Slow Cooked Barbecue Baked Beans

Day44

Her is another great slow cooker recipe for you my Herbivores . . .

The best thing about slow cookers is how you can pop everything into the insert the night before or in the morning, the slow cooker does all the work, and you get to eat the yummy results.  This recipe for slow cooked barbecue baked beans, from Skinny Ms, is not exception.

I love the smokey maple flavor of a good BBQ sauce, and unfortunately, until recently, that can be hard to find here in New Zealand. I used to make the trip out to Martha’s Backyard, the American Store in Mt. Wellington, just for BBQ sauce. Luckily now some of the fancier food stores like Nosh and Farro are bringing BBQ sauce in from the US. Even one of my favorite brands, Kansas City Cowtown BBQ Sauce. I got so excited when I saw this at a friend’s house that she bought me a bottle the next time she came over for dinner. A friend that brings good BBQ sauce is a good friend indeed!! The Bonz Kajun Kitchen in Elliott Stables makes great locally made BBQ sauce that they bottle and sell, but you have to ask nicely for a vegetarian version, because he will normally put pig fat drippings in his sauce otherwise.

The thing that makes BBQ sauce so good is the combination of smokey, savoury, spicy, and sweet all perfectly balanced for optimal enjoyment.  When slow cooked with these beans, it makes a great side dish or can easily be turned into a main, like I did, by spooning the beans over a baked potato and adding a bit of spring onion/green onion and cheese.  A Kiwi favorite is baked beans on toast, and this recipe can be be used to make a great version of that dish as well. Add a fried egg on top, and you got a yummy savoury breakfast!!

If you do not have access to a good BBQ sauce, you can easily make your own with the recipe included below.

Slow Cooked Barbecue Baked Beans

MAKES: 8, 1 cup servings

INGREDIENTS

  • 1 sweet onion, diced
  •  1.7 kilograms or 60 ounces cooked Cannellini beans, drained and rinsed
  • 1 1/4 cup barbecue sauce (recipe below)
  • 1/2 cup unrefined sweetener, (choices of unrefined sweeteners: Madhava Coconut Sugar, honey, molasses, pure maple syrup, sucanat, sorghum)
  • 2 tablespoons yellow mustard
  • 1/2 teaspoon cayenne pepper
  • 1/2 teaspoon freshly ground black pepper
  • Sea salt to taste

for BBQ Sauce:

  • 1 tablespoon vegetable oil
  • 1 sweet onion, finely diced
  • 1 clove garlic, minced
  • 1 – 230 gram or 8 ounce can tomato puree
  • 1/2 cup mild molasses or sorghum
  • 1/4 cup balsamic vinegar
  • 2 teaspoons Dijon mustard
  • 1/2 teaspoon cayenne pepper
  • 2 teaspoons chili powder
  • 1/4 teaspoon black pepper
  • Sea Salt to taste

Add all ingredients for the BBQ beans  into the slow-cooker.  For the unrefined sweetener, I used a combination of golden syrup and molasses, but any of the other options will do).  Cover, turn to low and cook 6-8 hours.

It is as simple at that!!

To make your own Barbecue Sauce:

In a medium sauce pan add canola oil, turn to medium-low heat and saute onion and garlic until tender, about 5 minutes. Add the remaining barbecue sauce ingredients, stir and simmer until sauce has thickened, about 30 minutes. Viola!!

ENJOY!!

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100 Days Project, Dairy Free, Gluten Free, Recipes, Salads, Vegan

Day 43 – Crispy Spiced Cauliflower Salad with Herbed Dressing

Day43

So this recipe is not a single new recipe, but kinda a combination of two cauliflower recipes I have been holding onto.

I realized I had never made either recipe because each, on its own, seemed a bit too simplistic and bland, but if I combined elements of both recipes together, I thought it could work quite well. The result was certainly worth the experimentation.  One recipe was from Healthy Food and the other one from Treehugger.

Normally, I would use dry chickpeas for a recipe, and soak them over night. Since I was not necessarily planning on making this recipe, I had to use my “emergency ” can of chickpeas that I keep in the pantry, but that is what it is there for.  For most beans I prefer to use the dry version, as it less expensive and usually tastes better (not having been stored in that preservative thick liquid in cans). But sometimes you are making a last minute meal and those emergency cans can be quite handy.

The greens of this salad are Silverbeet, otherwise known as Swiss Chard. This leafy vegetable has been bred to have highly nutritious leaves at the expense of the root, and is subsequently considered to be one of the healthiest vegetables available.

This recipe is another great use for that chickpea flour you may have bought at some point for one recipe, like my Day 42 Panelle post, and are now trying to figure out what to do with the rest.

Crispy Spiced Cauliflower Salad with Herbed Dressing

SERVES:4

INGREDIENTS

  • 1 medium cauliflower, about 1 kg
  • vegetable oil for frying
  • 3 tablespoon gram flour
  • 1/2 teaspoon smoked paprika
  • 1 teaspoon cumin
  • 400 grams cooked chickpeas, drained and rinsed
  • 4 cups chopped silver beet leaves (Swiss Chard), stalks discarded
  • 2 tablespoons olive oil
  • salt and pepper, to taste

for the dressing

  • Generous handful of parsley
  • 6 bushy sprigs of mint
  • Handful of basil
  • 2 cloves garlic, crushed
  • 2 tablespoons Dijon mustard
  • 2 tablespoons capers
  • 6 tablespoons olive oil
  • 2 tablespoons lemon juice
  • Salt and pepper to taste

Break the cauliflower into florets. Boil in salted water for a couple of minutes, and then drain thoroughly.

Blanch or microwave silver beet for 1-2 minutes until tender. Then combine cauliflower, chickpeas, silver beet and olive oil in a large bowl, and mix well. Season with salt and pepper.

Make the dressing before you fry the cauliflower, so that the cauliflower will still be warm when serving. Chop all the herbs quite finely, and then stir in the garlic, mustard and capers. Pour in the olive oil slowly, beating with a fork to make sure the oil combines with the other ingredients.  Stir in the lemon juice and season with salt and black pepper. Be generous with the seasoning, tasting as you go.

Get the vegetable oil hot in a deep pan (if you do not want to fry the cauliflower I imagine this would taste almost as good baked).

Toss the cauliflower with the gram flour, a little salt and pepper, cumin, and smoked paprika. When the cauliflower is coated, fry in the hot oil till crisp, a matter of three or four minutes or so. Drain with a paper towel before adding the cauliflower on top of the silverbeet.

Drizzle with the dressing, and serve warm with additional dressing on the side.

ENJOY!!

 

 

 

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100 Days Project, Dairy Free, Dips, Condiments and Dressings, Gluten Free (with Substitutions), Party Food, Recipes, Vegan

Day 41 – Warm Chickpea & Artichoke Pâté Toasted Baguette Sandwich

Day41

I thought this was just going to be a fancy hummus . . .

I found this recipe for Warm Artichoke and Chickpea Pâté  on the Huffington Post website and thought it would make a good filling for a wintertime sandwich. Much to my surprise and delight, the artichoke pureed with the chickpeas, along with the other spices and herbs, gave the pâté a texture and flavor very different from what I was suspecting. It turned out much creamier, and had a consistency similar to tuna fish salad (if I am remembering tuna fish correctly). In fact, I think this pâté would probably make a great vegetarian tuna melt alternative.

Artichokes are actually the bud of a large flower head before it comes into bloom; once the flower blooms, this bud becomes stingy, coarse, and barely edible. Both the ancient Greeks and Romans ate artichokes, and it is a popular ingredient in Mediterranean cooking. The heart of the artichoke is the softest, the best part to eat, and most often used, but often the outer leaves can be cooked and eaten as well.

For me the surprising ingredient for this recipe was the use of Chinese Five Spice Powder. This mixture of star anise, cloves, chinese cinnamon, sichuan pepper, and fennel seeds is not something I cook with often, and I was unsure how well the flavors would combine with the artichoke. In fact, both fennel and anise are flavors that I do not really like very much, but I figured when it comes to unknown spices,  it is always worth trying a recipe the first time how it is written and you can always change it up a bit later. I am glad I did, because the recipe works very well seasoned with these spices, and it would not normally been something I would have tried.

You can use  this recipe for the chickpea and artichoke pâté on its own, as a topping for crackers, or in a sandwich as I did.  It would be gluten free and vegan without the bread or the cheese I used, and these items can easily be swapped with gluten free or vegan substitutions .

Warm Chickpea & Artichoke Pâté Toasted Baguette Sandwich

adapted from: The Huffinton Post: TASTE

INGREDIENTS

  • 390 gram or 14-ounce cooked chickpeas
  • 200 gram or 7-ounce jar of artichokes packed in sunflower oil or olive oil
  • 1 teaspoon Chinese five spice powder
  • 2 cloves garlic, chopped
  • 3 tablespoons fresh coriander,chopped
  • 3 tablespoons olive oil
  • juice of 1 lemon
  • 1 French baguette , for serving
  • roasted red peppers, sliced for topping
  • parmesan cheese, shaved, for topping
  • lettuce, for topping

Preheat oven to 180 C or 350 F.

Drain the chickpeas and artichokes.

Roast the five spice in a hot, dry pan until fragrant.

Blend all the remaining ingredients to a fine purée. I found this easiest to do with my stick blender directly in an oven proof dish.

Transfer the mixture to an ovenproof dish, if you are not using a stick blender, and then bake for 10 minutes, or until heated through.

Cut a length of baguette to your desired size, and slice it open. Toast baguette in the oven while warming the pâté.

To build the sandwich: Place the lettuce and a thick layer of the warm pâté onto the toasted baguette,  and top with the sliced roasted red peppers and shaved parmesan cheese.

ENJOY!!

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Dairy Free, Gluten Free, Recipes, Soups, Vegan

Lebanese Red Lentil Soup

RedLentilSoup

This soup is one of my favorite easy recipes to make, and is great for a winter weekday, when you just want something simple, warm, and full of flavor.

The recipe, originally from the Allrecipes.com website posted by JENP1, is closest I have been able to come to my favorite red lentil soup served at Mezze Bar in Auckland CBD.  It was not originally a vegetarian recipe, but with the substitution of vegetable stock for chicken stock, and a few small tweaks of the spices, I do not think it has lost any of its flavor.

Red lentils, which are very high in protein, vitamins, and nutrients, are often used in Middle Eastern style cooking. Lentils were one of the first domesticated crops, but may have been eaten by humans almost 13,000 years ago. Red lentils contain a lower concentration of fiber than green lentils, but that means they cook up quicker and you do not need to soak them overnight.

This recipe originally calls for fresh coriander, which is typical in a Middle Eastern dish, but I forgot to buy this ingredient at the store, so substituted with fresh chives. It still tasted nice, but would recommend going with the coriander for authenticity, if you have the option.

Lebanese Red Lentil Soup

adapted from: JENP1, Allrecipes.com

SERVES: 6-8

INGREDIENTS

  • 6 cups vegetable stock
  • 450 grams or 1 pound  red lentils
  • 3 tablespoons olive oil
  • 1 tablespoon minced garlic
  • 1 large onion, chopped
  • 2 tablespoons ground cumin
  • 1 tablespoon of ground coriander
  • 1 tablespoon of black pepper
  • 1/2 cup chopped coriander
  • 3/4 cup fresh lemon juice

Bring vegetable stock and lentils to a boil in a large soup pot over high heat, then reduce heat to medium-low, cover, and simmer for 20 minutes.

Meanwhile, heat olive oil in a skillet over medium heat. Stir in garlic, onion, and spices and cook until the onion has softened and turned translucent, about 3 minutes.

Stir onions into the lentils, and continue simmering until the lentils are tender, about 10 minutes.

At this point if you are in a hurry, you can puree the soup in a standing blender or with a stick blender to get a smooth consistency, but I prefer to turn down the heat to low and let it continue to simmer for another 10-15 minutes, and the lentils will break down themselves.

Stir in the fresh coriander and lemon juice before serving, and garnish with feta cheese and a bit more coriander. Leave off the cheese if you want to keep this soup Vegan.

ENJOY!!

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100 Days Project, Gluten Free, Recipes, Salads, Vegan (with substitutions)

Day 34 – Roasted Shallot, Beetroot, & Lentil Salad

Day34

With all the heavy carbs I have been making lately, I felt like something simple green and leafy for dinner tonight.

Winter is always a good time for roasted vegetables, and combined with the fresh baby spinach and a tangy mustard based dressing this recipe for Roasted Shallot, Beetroot, and Lentil Salad, from the Hub-UK website, was exactly the kind of meal I was craving.

I have found many people do not know what a shallot is. This vegetable belongs to the same family as onions and garlic, and is thought to have originated in Central or Southeast Asia. Like garlic, shallots form in clusters with a head composed of multiple cloves. Shallots are used in many different cuisines from around the world. They taste somewhat similar to an onion, but have a milder flavour.

You can easily make this recipe Dairy Free  and Vegan by leaving off the cheese.

Roasted Shallot, Beetroot, & Lentil Salad

adapted from: Hub-UK

SERVES: 4

INGREDIENTS

  • 12 shallots, peeled (If large, cut in half)
  • 2 tablespoon rapeseed or olive oil
  • Sea salt and freshly ground black pepper
  • 250 grams or 9 ounces of beetroot, cooked
  • 1 tablespoons honey
  • 225 grams or 8 ounces cooked puy lentils
  • 150 grams or 6 ounces baby spinach leaves, washed and well drained
  • 200 grams or 7 ounces soft goat’s cheese

For the dressing:

  • 1 clove garlic, peeled and finely chopped
  • 1 tablespoon of chopped chives
  • 5 tablespoon rape seed or olive oil
  • 2 teaspoons Dijon mustard
  • 2 teaspoons cider vinegar
  • Sea salt and freshly ground black pepper

Preheat oven to 190°C or 375°F

Put puy lentils into a medium pot of boiling water and cook until done. Drain the lentils and rinse under water and place in a bowl.

If using fresh beetroot, chop into large pieces and put into a pot of boiling water. Cook for about 10 minutes or until the beetroot is mostly cooked.

Put the shallots into a roasting tin, drizzle with the 2 tablespoons of oil, toss well and season with sea salt and black pepper.  Place roasting tin in the oven for 15 minutes, then add the beetroot and drizzle with honey and toss well with the shallots. If using solid honey, put it in the microwave first for about 20 seconds to make the honey runny and easier to coat the vegetables.  Roast for a further 10 minutes, or until the shallots are soft.

To make the dressing, mix all of the dressing ingredients together and season with sea salt and black pepper.

When they are ready remove the shallots and beetroot from the oven and mix with the lentils and half the dressing while still warm and leave to cool.

To serve: Place  a large handful of spinach leaves onto a plate, top with the shallots, beetroot and lentils. Crumble the goat’s cheese on top, and drizzle with some of the remaining dressing.  You can serve this on its own, or with a hunk of crusty bread and a glass of medium bodied red wine.

ENJOY!!

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100 Days Project, Dairy Free, Gluten Free, Recipes, Soups, Vegan

Day 30 – Carrot, Ginger, & Miso Soup

day30

Carrots again !?! You might ask . . .

Yes, carrots again . . . this is what happens when you buy a big bag of any ingredient. Obviously, things are less expensive when you buy them in bulk, and if you want to be sustainable in your cooking, then it does not pay to let the extras go to waste. Soups are a great way to use up large amounts of vegetables that need cooking.

This recipe for Carrot, Ginger & Miso Soup, from Dish magazine, combines the carrots with traditionally Japanese flavors. Miso is a Japanese seasoning produced by fermenting rice, barley, soybeans, salt and a particular fungus called kōjikin. The result is a thick paste, that is high is protein and rich in vitamins and minerals, used for sauces, spreads, pickling vegetables or meats, and mixing with soup stock. Miso played an important nutritional role in feudal Japan, and is still widely used, both in traditional and modern Japanese cooking. Typically, miso is salty, but its flavor and aroma depend on various factors in the ingredients and fermentation process. There is a wide variety of miso available, and different varieties of miso can be described as salty, sweet, earthy, fruity, and savory. I tend to always keep Miso in the fridge, as miso soup makes a great quick meal, and it can be used to add flavor and protein into many dishes, both in Japanese cuisine and more western modern vegetarian cooking.

Just a quick tip . . . if you have left over fresh ginger, pop it into the freezer. Once frozen it will last for months, and when used in cooking the frozen ginger thaws and has the same robust flavor as when it was fresh. This trick can also be used for saving chilli peppers.

Carrot, Ginger & Miso Soup

adapted from: Dish Magazine

SERVES: 4-6

INGREDIENTS

  • 1 tablespoon olive oil
  • 1 onion, chopped
  • 4 cloves of garlic, crushed
  • 5 cm or 1 in piece of fresh ginger
  • 1 kg or 2.2 lbs carrots, peeled and chopped
  • 1/4 cup white miso paste
  • 1 litre vegetable stock
  • sea salt and crushed black pepper to taste
  • toasted sesame seeds, spring onions, and sesame oil for garnish

Heat the oil in a large sauce pan over a high heat.

Add the onion, garlic and ginger, and cook for 4-5 minutes, until softened.

Add the carrots and cook for an additional 4-5 minutes.

Add the miso paste and vegetable stock, sprinkle with salt and pepper, and bring to a boil.

Reduce heat to low and simmer for 20 minutes or until carrots are tender.

Blend until smooth, and then divide into bowls for serving.

Garnish with the spring onion, a sprinkle of toasted sesame seeds, and a drizzle of sesame oil.

ENJOY!!

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100 Days Project, Dairy Free, Gluten Free, Mains, Recipes, Vegan

Day 18 – Teriyaki Tempeh Bowl

Day18

Asian style food is usually my fall back for a quick, healthy, flavorful meal when I am running short of time.

I got home really late from work yesterday, and realized I had not eaten much during the busy day so needed to make something quick, healthy, and packed with protein. It seemed like the perfect opportunity to try this recipe for a Teriyaki Tempeh Bowl sent to me by a friend who, although she is not vegetarian herself, cooks amazing food for her vegetarian husband.

Tempeh is a traditional soy product originally from Indonesia, most likely from the island of Java. Like Tofu, tempeh is made from soybeans, but it is a whole soybean product with different nutritional characteristics and a very unique textural quality made by a natural culturing and controlled fermentation process that binds whole soybeans into a cake form. Tempeh’s fermentation process and use of the whole soybean give it a higher content of protein, dietary fiber, and vitamins than Tofu.

Teriyaki is a Japanese cooking style in which foods are broiled or grilled while being basted in a marinade based on soy sauce, mirin (rice vinegar), and sugar. Modern or store bought Teriyaki Sauce also may include honey, garlic, ginger, and chili, but these are not ingredients common to to traditional Japanese cooking.

So this meal is a bit of a mash up of cultures between Indonesian Tempeh and Japanese Teriyaki Sauce, but all together it was just what I needed for a late night quick protein fix.

Teriyaki Tempeh Bowl

MAKES: 2 Servings

INGREDIENTS

  • 250g (one packet) of tempeh, sliced
  • 1 tablespoon sesame oil
  • store bought or homemade Teriyaki Sauce
  • 1 small head of broccoli
  • 1 carrot, cut into sticks
  • 1 small red onion
  • 2 small heads of Bok Choy
  • 1 cup mushrooms, sliced
  • 1 small zucchini (courgette), sliced
  • 1 green onion (spring onion), for garnish
  • 1 cup brown rice
  • 2 cups water

Place the 1 cup brown rice and 2 cups water into a rice cooker or pot on the stove and simmer until done.

Heat the sesame oil in a medium pan and add the Tempeh slices cooking them until brown on both sides. Add enough Teriyaki sauce to cover the tempeh and let simmer in a covered pan for about 5 minutes, turning the Tempeh slices over about half way through.

While Tempeh is simmering, steam the vegetables over a pot of boiling water for only a few minutes, just until the colours brighten and the vegetables start to lose their rawness. Be careful, you do not want to over steam the vegetables.

Build your bowl with a serving of brown rice on the bottom, adding a portion of the steamed vegetables, and topped with a few pieces of the Teriyaki Tempeh and some additional Teriyaki Sauce splashed on top. Garnish with a sprinkle of the chopped green onion.

ENJOY!!

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