Tasty Guides
BREAKFAST • LUNCH • DINNER • DESSERT
For the best in healthy cooking
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Spelt risotto with fruit and nuts
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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
Sweet and sour vegetable broth (4 servings) Strong contrasting flavours are the order of the day with this vibrant vegetable broth
Prep and cook time: 20 min Difficulty: easy Cannot be frozen Ingredients: 1000 ml | 35 fl oz | 4 cups vegetable stock 2 tbsp soy sauce 1/2 tsp pepper 1 tsp chilli sauce 2 tbsp vinegar 3 cloves garlic, crushed 225 g | 8 oz canned bamboo shoots, drained 110 g | 4 oz bean sprouts 125 g | 4 1/2 oz mangetout 8 spring onions (scallions), sliced 2 tbsp chilii oil To garnish: 1/2 tbsp mustard seeds 1/2 tbsp sesame seeds 4 tbsp torn coriander (cilantro)
24 | Tasty Guides Vegan
Method:
1
Heat the stock in a large pan until boiling. Add the soy sauce, pepper, chilli sauce, vinegar and garlic and simmer for 5 minutes.
2 3
Add the remaining ingredients and simmer for a further 5 minutes until just tender and piping hot.
4
Pour the soup into warm bowls and sprinkle with the seeds and torn coriander.
Heat a dry frying pan and heat the seeds, shaking the pan until the mustard seeds ‘pop’ and the sesame seeds are toasted.
Lunch
Corn soup with chilli and coriander (4 servings) Corn and chilli make for a warm and filling salad, while coriander adds a refreshing bite
Prep and cook time: 35 min Difficulty: easy Cannot be frozen Ingredients: 2 tbsp olive oil 2 onions, thinly sliced 3 cloves garlic, crushed 1 tbsp coriander seeds, crushed 5 cobs sweetcorn, kernels 1 green chilli, finely chopped vegetable stock salt and pepper To garnish: torn coriander (cilantro) lemon wedges
Method:
1
Heat the oil in a pan and cook the onion until softened. Add the onions, garlic, coriander seeds and corn kernels and continue to cook for another 5 minutes.
2
Add the chillies and enough stock to just cover. Season to taste and simmer for about 20 minutes. Remove from the heat and cool slightly.
3 4 5
Ladle half the mixture into a blender or food processor and blend until smooth. Return to the pan and reheat, stirring, until piping hot. Pour into warm serving bowls and garnish with coriander and lemon wedges.
Tasty Guides Vegan | 25
Lunch
Polenta cakes
with a carrot slaw and peanuts (4 servings) These lovely light polenta cakes go beautifully with a serving of fresh carrot slaw…
Prep and cook time: 1 h Chilling: 4 h Difficulty: easy Cannot be frozen Ingredients: For the polenta cakes: 675 ml | 24 fl oz | 3 cups vegetable stock 150 g | 5 oz | 1 cup polenta (cornmeal) 1/2 tsp salt freshly ground black pepper vegetable oil, for frying For the carrot slaw: 450 g | 16 oz carrots, grated 110 ml | 4 fl oz | 7 tbsp orange juice 2 tbsp extra virgin olive oil 2 tbsp roasted peanuts 1 tsp salt For the dressing: 4 tbsp soya yoghurt 2 tbsp lime juice 1–2 tbsp finely chopped mint 1/4 tsp sugar 1/4 tsp salt freshly ground pepper
Method:
1 2
For the polenta cakes: grease a baking tin.
Mix together the stock, polenta and salt in a pan and bring to a boil, stirring over a high heat. Reduce to a simmer and cook, stirring constantly for 20–25 minutes until very thick and pulling away from the sides of the pan. Stir in the pepper to taste.
3
Spread the polenta in the baking tin and leave to cool. Cover with cling film and chill for 4 hours until set.
4 5
Cut out rounds from the polenta.
Heat the oil in a frying pan to about 1cm | 1/2” depth. Cook the polenta rounds on both sides until crisp and golden. Keep warm.
6
For the carrot slaw: mix together the carrots, orange juice, olive oil, garlic, salt and peanuts until well combined.
7 8
For the dressing: whisk together all the ingredients until blended.
Spoon the dressing onto serving plates and place the carrot slaw on top. Place the polenta cakes on top.
46 | Tasty Guides Vegan
Tasty Guides Vegan | 47
Dinner
Chilli sin carne (4 servings)
A warming chilli (minus the meat of course) makes a perfect mid-week meal
Prep and cook time: 30 min Standing: 20 min Difficulty: easy Cannot be frozen Ingredients: 300 ml | 11 fl oz | 1 1/3 cups tomato juice 175 g | 6 oz bulgur wheat 3 tbsp olive oil 2 onions, finely chopped 4 cloves garlic, crushed 175 g | 6 oz carrots, diced 150 g | 5 oz mushrooms, finely chopped 3 tbsp chilli powder 3 tsp ground cumin 4 tbsp tomato puree 400 ml | 14 fl oz | 1 2/3 cups vegetable stock 600 g | 21 oz canned chopped tomatoes 600 g | 21 oz canned red kidney beans, drained salt and pepper To garnish: torn coriander (cilantro)
84 | Tasty Guides Vegan
Method:
1
Heat the tomato juice to boiling and mix with the bulgur wheat in a bowl. Cover and leave to stand for 20 minutes.
2
Heat the oil in a pan and gently cook the onions and garlic until translucent. Add the chilli powder, cumin and tomato puree and cook for 30 seconds.
3
Add the stock, tomatoes and bulgur wheat and bring to a boil, stirring frequently. Cover and simmer it gently for 20 minutes.
4
Add the beans for the last 10 minutes of the cooking time. Season to taste with salt and pepper.
5
Put into warm serving bowls and sprinkle with coriander.
Dinner
Red Thai curry with tofu (4 servings) A firm favourite with fans of Asian cuisine, this curry is surprisingly simple to make
Prep and cook time: 35 min Difficulty: easy Cannot be frozen Ingredients: 300 g | 11 oz | 1 1/2 cups long grain rice 600 ml | 21 fl oz | 2 1/2 cups water salt 2 tbsp sesame oil 600 g | 21 oz tofu, diced 2 red bell peppers, seeds removed, cut into strips 1 onion, finely sliced 1 1/2 cm | 1/2 in fresh ginger, finely chopped 1 clove garlic, finely chopped 1 1/2 tbsp red curry paste 6 kaffir lime leaves, halved 450 ml | 16 fl oz | 2 cups coconut milk 1 ripe mango, in bite-sized pieces lime juice
Method:
1
Put the rice in a pan with the water and salt and bring to a boil. Cover and simmer until the rice is cooked and the water is absorbed.
2
Heat the oil in a wok and brown the tofu on all sides. Remove the tofu and set aside.
3
Add the peppers, onion, ginger and garlic to the wok and cook gently until softened. Stir in the curry paste, add the lime leaves and cook briefly. Add the coconut milk and simmer for 5–7 minutes.
4
Stir in the tofu and mango and season to taste with lime juice. Serve with the cooked rice.
Tasty Guides Vegan | 85
Snack
Baked potatoes with thyme and chives (4 servings) Tasty and truly filling, these beautiful baked potatoes make for a lovely snack or side dish and a real talking point
Prep and cook time: 1 h Difficulty: easy Cannot be frozen Ingredients: 4 baking potatoes 3–4 tbsp vegetable oil salt 1 tbsp chopped thyme To garnish: thyme chopped chives
Method:
1
Heat the oven to 200°C (180° fan) | 400°F gas 6. Grease a baking tray.
2
Cut small slices 3/4 of the way through each potato and place on the baking tray.
3 4
Brush with oil and sprinkle with salt and thyme.
Bake for 40–45 minutes, until cooked through. Garnish with thyme and chives.
96 | Tasty Guides Vegan
Snack
Sweet potato chips with salsa (4 servings) Crispy chips with a tangy tomato salsa to dip them in... what more could you want?
Prep and cook time: 50 min Difficulty: easy Cannot be frozen Ingredients: 4 large sweet potatoes, cut into chips 4 tbsp olive oil sea salt freshly ground black pepper To serve: tomato salsa
Method:
1 2
Heat the oven to 200°C (180° fan) | 400°F gas 6.
Toss the sweet potato chips into the oil and season to taste with salt and black pepper.
3
Put into a roasting tin or large baking dish in a single layer and bake for 30–40 minutes until tender.
4
Sprinkle with sea salt and serve with tomato salsa.
Tasty Guides Vegan | 97
Dessert
Orange cake (1 cake)
When the nights have started to draw in, this delicious, soft and sticky orange cake, packed full of juicy citrus flavours, will bring a ray of sunshine into your day Prep and cook time: 1 h 20 min Difficulty: medium Cannot be frozen Ingredients: 200 ml | 7 fl oz | 7/8 cup water 175 g | 6 oz | 3/4 cup sugar 1 - 2 unwaxed oranges, very thinly sliced 180 g | 6 oz | 1 1/2 cups plain (all purpose) flour 225 g | 8 oz | 1 cup caster (superfine) sugar 1 tsp bicarbonate of (baking) soda 1/2 tsp salt 225 ml | 8 fl oz | 1 cup orange juice 75 ml | 2 1/2 fl oz | 1/3 cup sunflower oil 1 tbsp white vinegar 1 tsp vanilla extract
Method:
1
Heat the water and sugar in a pan over a low heat until the sugar has dissolved completely. Add the orange slices and bring to a boil. Reduce the heat, cover and simmer for about 20 minutes, until the oranges are tender.
2 3
Heat the oven to 180°C (160° fan) 350°F gas 4. Grease a 20 cm|8” cake tin.
Press the orange slices into the base of tin, overlapping them slightly. Spoon over a little of the cooking syrup.
4
Put the flour, caster sugar, bicarbonate of soda and salt into a mixing bowl and stir to combine.
5
Whisk together the orange juice, oil, vinegar and vanilla until smooth. Whisk into the dry ingredients.
6
Pour into the tin and bake for 30-35 minutes until golden and cooked through. Test by inserting a skewer or cocktail stick into the centre of the cake - if it comes out clean the cake is cooked.
7
Remove from the oven and leave to cool in the tin for 10-15 minutes. Turn the cake out so the orange slices are uppermost.
108 | Tasy Guides Vegan
Tasy Guides Vegan | 109
Dessert
Banana and pecan bread (1 cake)
The perfect way to use up those over-ripe bananas, this moist, sweet and nutty loaf is a comforting afternoon treat
Prep and cook time: 1 h 20 min Difficulty: easy Cannot be frozen Ingredients: 3 large very ripe bananas, mashed 75 ml | 2 1/2 fl oz | 1/3 cup sunflower oil 100 g | 3 1/2 oz | 1/2 cup light brown sugar 225 g | 8 oz | 2 cups self-raising flour 2 heaped tsp baking powder 3 tsp mixed spice 50 g | 1 3/4 oz | 1/2 cup chopped pecan nuts
110 | Tasty Guides Vegan
Method:
1 2 3 4
Heat the oven to 180°C (160° fan) 350°F gas 4. Grease a 1kg|2lb loaf tin. Mix together the bananas, oil and sugar until blended. Add the flour, baking powder and spice and mix well. Stir in the pecans.
Spoon into the loaf tin and bake for about 60 minutes until golden and risen. Cover with foil if the cake is browning too quickly. Cool in the tin for 10 minutes, then turn out onto a wire rack to cool completely.
9000
Dessert
Chocolate citrus truffles (30 truffles, approx)
The lemon zest adds a refreshing tang to these bite-sized chocolate treats. They’re surprisingly light too!
Prep and cook time: 25 min Chilling: 2 h Chilling: 1 h Difficulty: easy Cannot be frozen Ingredients: 100 g | 3 1/2 oz vegan white chocolate 100 g | 3 1/2 oz vegan milk chocolate, 30% cocoa solids 1 unwaxed lemon, finely grated zest 50 ml | 1 3/4 fl oz | 10 tsp soya cream 50 g | 1 3/4 oz coconut oil 100 g | 3 1/2 oz | 1 cup (scant) cocoa powder
Method:
1
Melt both the chocolates in a large heatproof bowl over a pan of simmering (not boiling) water. Cool slightly.
2
Stir in the lemon zest, soya cream and coconut oil and mix until smooth. Cover and chill for 2 hours.
3
Sift the cocoa powder onto a plate. Roll teaspoons of the mixture into small balls between your hands.
4
Roll in the cocoa and put onto a plate. Chill for 1 hour before serving.
Tasty Guides Vegan | 111