Tasty Guides
BREAKFAST • LUNCH • DINNER • DESSERT
For the best in healthy cooking
80+
Spelt risotto with fruit and nuts
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FOURTH EDITION
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Delicious food that doesn’t cost the earth NATURAL
HEALTHY RECIPES
From stunning soups to brilliant oven-bakes
TASTY
FULL OF FLAVOUR
Hearty classics from Italy, India and Morocco
Breakfast
Homemade muesli bars (12–15 bars)
These nutritious muesli bars make the ideal breakfast snack if you’re on the go
Prep and cook time: 40min Difficulty: easy Cannot be frozen Ingredients: 110 g | 4 oz | 1/2 cup sunflower margarine 85 g | 3 oz | 1/3 cup light brown sugar 85 g | 3 oz | 1/3 cup golden (light corn) syrup 275 g | 10 oz | 4 cups high fruit muesli 75 g | 2 1/2 oz | 1/2 cup chopped nuts, cashews, almonds, etc. 3–4 tbsp sesame seeds
Method:
1
Heat the oven to 180°C (160° fan) | 350°F | gas 4. Line a 23cm x 32cm 9” x 13” baking tin with non-stick baking paper.
2 3
Heat the margarine, sugar and golden syrup in a pan until just melted.
Add the muesli and nuts and mix well. Tip into the baking tin and spread evenly. Sprinkle with sesame seeds.
4
Bake for 15–20 minutes until golden. Mark into 12 bars and leave to cool completely in the tin, as it falls apart when warm. Cut when cold.
10 | Tasty Guides Vegan
Breakfast
Blueberry pancakes with maple syrup (10-12 pancakes) Fast and easy to make, these pancakes make for a simple but luxurious breakfast treat
Prep and cook time: 25 min Difficulty: easy Cannot be frozen Ingredients: 175 g | 6 oz | 1 1/2 cups buckwheat flour 50 g | 1 3/4 oz | 1/2 cup oat bran 50 g | 1 3/4 oz | 1/2 cup wheat bran 1 tsp bicarbonate of (baking) soda 1/2 tsp salt 450 ml | 16 fl oz | 2 cups soya milk vegetable oil for cooking To serve: 100 g | 3 1/2 oz | 1 cup blueberries maple syrup
Method:
1
Stir together the dry ingredients in a mixing bowl.
2
Add the soya milk and stir until thoroughly combined.
3
Brush a frying pan with oil and heat until hot but not smoking. Working in batches, pour 55ml|1/4 cup of batter for each pancake into the pan and cook until bubbles appear on the surface and the undersides are golden brown. Turn the pancakes over, then turn off the heat and let the pancakes continue to cook in the pan until the undersides are firm and golden brown.
4
Place on serving plates and drizzle with maple syrup. Sprinkle over the blueberries.
Tasty Guides Vegan | 11
Lunch
Polenta with porcini mushrooms (4 servings) The Italian staple tastes great when served with delicious, woodsy porcini mushrooms
Prep and cook time: 30 min Difficulty: easy Cannot be frozen Ingredients: 1750 ml | 62 fl oz | 7 cups vegetable stock 300 g | 11 oz | 2 cups instant polenta (cornmeal) 4 tbsp olive oil salt freshly ground black pepper grated nutmeg 4 spring onions (scallions), sliced lengthways 300 g | 11 oz porcini mushrooms, sliced 75 ml | 2 1/2 fl oz | 1/3 cup dry white wine 2 tbsp chopped parsley
34 | Tasty Guides Vegan
Method:
1
Place the stock in a pan and bring to a boil. Gradually stir in the polenta, bring to a boil again and allow the polenta to absorb the water for around 5 minutes. Remove from the heat, beat in half the oil and season with salt, pepper and nutmeg.
2
Heat the remaining oil in a pan and cook the spring onions for a few minutes until softened. Add the mushrooms and cook, stirring until the mushrooms have given off their water.
3
Add the wine and continue cooking until the liquid has been absorbed and the mushrooms are tender. Season to taste with salt and pepper.
4
Spoon the polenta onto a warm serving plate and spoon the mushrooms on top. Sprinkle with parsley.
Lunch
Pappardelle with asparagus,
courgettes and beans (4 servings) A quick dish that combines a range of healthy greens with ribbons of pappardelle pasta
Prep and cook time: 50 min Difficulty: easy Cannot be frozen Ingredients: 400 g | 14 oz pappardelle water 4 small courgettes (zucchini), cut into ribbons 200 g | 7 oz asparagus 200 g | 7 oz mixed beans, (shelled broad beans (cooked), green beans and mangetout) 4 tbsp olive oil 2 cloves garlic, finely chopped salt freshly ground pepper lemon juice
Method:
1
Cook the pasta in boiling, salted water according to the package instructions until ‘al dente’. Add the courgette ribbons for the last 2 minutes of cooking time. Drain the pasta and courgettes in a colander.
2
Blanch the broad and green beans in boiling, salted water until ‘al dente’. Refresh in cold water and leave to drain, then cut into bite-size pieces.
3 4
Repeat this process with the asparagus and the mangetout.
Heat the oil in a large pan. Cook the garlic until soft, then add the beans, asparagus, mangetout, pasta and courgette ribbons and heat through, stirring occasionally. Season with salt and pepper, add lemon juice to taste and leave to stand for at least 5 minutes.
Tasty Guides Vegan | 35
Dinner
Pakistani lentil balls (4 servings)
These lightly spiced, bite-sized lentil balls are fried until they’re golden brown and then served with a fragrant vegetable stew. The perfect way to warm up on a chilly day Prep and cook time: 1 h 10 min Difficulty: easy Cannot be frozen Ingredients: For the lentil balls: 200 g | 7 oz | 1 cup lentils 1 potato, grated 1 onion, grated 1 tsp ground coriander 1 tsp turmeric 1 pinch cumin 1 pinch ground cinnamon salt freshly ground pepper flour For the vegetables: vegetable oil, for frying 300 g | 11 oz carrots, thinly sliced 300 g | 11 oz green beans 1 clove garlic, finely chopped 5 cm | 2 in piece fresh ginger, finely chopped 1 tbsp red curry paste 400 ml | 14 fl oz | 1 2/3 cups canned coconut milk salt freshly ground pepper
Method:
1
For the lentil balls: rinse the lentils in a sieve. Put into a pan with just enough water to cover and bring to a boil. Simmer for about 25 minutes until all the liquid is absorbed.
2
Mix in the potato, onion and spices and enough flour to form a pliable mass. Roll pieces of the mixture into small balls.
3
For the vegetables: heat 2 tablespoons oil in a pan. Add the vegetables and cook gently for 5 minutes. Stir in the curry paste and coconut milk. Add salt and pepper to taste and simmer for 10 minutes.
4
Heat enough oil in a frying pan so it’s about 1cm|1/2� deep and cook the lentil balls until golden brown. Remove with a slotted spoon and drain on absorbent kitchen paper.
5
74 | Tasty Guides Vegan
Serve with the vegetables.
Tasty Guides Vegan | 75
Snack
Baked pumpkin slices with fennel (4 servings) Pumpkin is rich with health benefits, and tastes great dished up with a generous dose of fennel and garlic
Prep and cook time: 55 min Difficulty: easy Cannot be frozen Ingredients: 1 pumpkin, approx. 1.2 kg; seeds removed, cut into wedges 1 onion, quartered 6 cloves garlic 2 bay leaves 4 sprigs thyme 2 tsp fennel seeds 4 tbsp olive oil salt freshly ground pepper
92 | Tasty Guides Vegan
Method:
1 2 3
Heat the oven to 180°C (160° fan) | 350°F gas 4. Place the vegetables, garlic and bay leaves on a baking tray.
Strip most of the leaves from the thyme and sprinkle over the vegetables with the fennel seeds.
4 5
Drizzle with oil and season with salt and pepper. Cook for about 40 minutes, until the vegetables are tender.
Snack
Mini pita bread with hummus (4–6 pitas) These little pitas go perfectly with hummus and a light salad, to make a quick and healthy snack
Prep and cook time: 1 h Rising: 1 h Difficulty: medium Can be frozen Ingredients: 250 g | 9 oz | 2 1/2 cups strong white flour, plus extra for dusting 7 g | 1/4 oz fast-action dried yeast 1 tsp salt 160 ml | 6 fl oz | 2/3 cup water 2 tsp olive oil, plus extra for kneading To serve: hummus rocket (arugula) bean sprouts sea salt
Method:
1 2
Mix together the flour, yeast and salt in a mixing bowl.
5
Add 120ml | 4fl oz of the water and 1 1/2 teaspoons of oil. Mix together with your hands and gradually add the remaining water and oil until a soft dough forms. You may not need all the water.
6
3
Pour a little oil onto a work surface. Place the dough on top and knead for 5–10 minutes until smooth. Place in an oiled bowl, cover with oiled cling film and leave to rise for 40–60 minutes, until doubled in size.
4
Heat the oven to 220°C (200° fan) | 425°F gas 7. Place a large baking tray in the oven.
Turn out the dough onto a surface dusted with flour. Punch down the dough and knead gently for a few minutes. Divide the dough into 4–6 pieces and roll each piece into a smooth ball.
Remove the hot baking tray from the oven, dust with flour and place the pita breads on it.
7
Bake for 5–10 minutes until puffy and just starting to colour. Remove from the oven and wrap in a clean dry cloth until cool.
8
Split open the pita breads and serve with hummus, rocket and bean sprouts. Sprinkle lightly with salt.
Tasty Guides Vegan | 93
Dessert
Nut brownies with tofu (12 brownies)
Chocolatey, fudgy brownies packed with crunchy walnuts, macadamia nuts or almonds. One will never be enough…
Prep and cook time: 1 h 10 min Cooling: 30 min Difficulty: medium Cannot be frozen Ingredients: 255 g | 9 oz | 2 1/3 cups plain (all purpose) flour 150 ml | 5 fl oz | 2/3 cup water 350 g | 12 oz extra firm silken tofu 175 g | 6 oz plain (dark) vegan chocolate, 70% cocoa solids, chopped 400 g | 14 oz | 1 3/4 cups sugar 1/2 tsp salt 2 tsp vanilla extract 110 ml | 4 fl oz | 7 tbsp sunflower oil 75 g | 2 1/2 oz | 3/4 cup cocoa powder 75 g | 2 1/2 oz | 1/2 cup chopped nuts, walnuts, macadamia nuts or almonds
102 | Tasty Guides Vegan
Method:
1
4
2
5
Heat the oven to 180°C (160° fan) 350°F gas 4. Grease an 18 x 28 cm|7” x 11” baking tin and line the base with non-stick baking paper. Puree the tofu, 75g|2 1/2 oz flour and water in a blender or food processor until smooth. Pour into a pan and whisk constantly over a low heat until thickened. Do not boil.
3
Remove from the heat and stir in the chocolate, salt, vanilla and sugar until the chocolate has melted. Set aside to cool for 30 minutes.
Stir in the oil until smooth, then stir in the cocoa, remaining flour and nuts until blended.
Put into the tin and spread evenly. Bake for 35-40 minutes until cooked but the centre is still a little soft to the touch. Cool in the tin.
6
Cut into squares to serve.
Dessert
Carrot cake (1 cake)
This simple recipe will teach you how to bake a classic carrot cake in just a couple of hours
Prep and cook time: 1 h 30 min Difficulty: easy Cannot be frozen Ingredients: 340 g | 12 oz | 3 cups plain (all purpose) flour 1 tsp baking powder 1 tsp bicarbonate of (baking) soda 1/2 tsp salt 1 tsp ground cinnamon 3 carrots, finely grated 100 g | 3 1/2 oz | 3/4 cup sultanas (optional) 175 ml | 6 fl oz | 3/4 cup apple juice 110 ml | 4 fl oz | 7 tbsp sunflower oil 100 ml | 3 1/2 fl oz | 7 tbsp agave syrup 110 g | 4 oz | 1/2 cup sugar 1 unwaxed orange, finely grated zest
1
For the cake: heat the oven to 170°C (150° fan) | 325°F gas 3. Grease a 23cm | 9” cake tin and line the base with non-stick baking paper.
2
Mix together the flours, baking powder, bicarbonate of soda, salt and cinnamon in a mixing bowl. Stir in the carrots and sultanas.
3
Whisk together the apple juice, oil, agave syrup, sugar and orange zest. Gently stir into the flour mixture.
4
Pour into the tin and bake for 50–60 minutes, until a skewer comes out clean. Cool in the tin for 10 minutes, then turn out onto a wire rack to cool completely.
5
Sift icing sugar over the top.
9000
To decorate: icing (confectioners’) sugar
Method:
Tasty Guides Vegan | 103