good for the planet NEW
good for your body
VEGAN cookbook Get cooking and start your vegan journey today
50+
first edition
Digital Edition
easy and exciting dishes
sweet treats lunches • light • •meatless Dairy-free desserts • Light lunches Meatlessmains mains
contents Introduction 08 What is Veganism? 12
36
Reasons to Go Vegan
22 Substitute Products
Breakfast & drinks 28 Almond milk iced coffee 29 Green smoothie
40
30 Ful medames 32 Overnight oats 34 Vegan sausage wrap 36 Spelt flour pancakes
72
32
64
50
Lunch & Appetisers 40 Adjika and bread 42 Baba ganoush 43 Potato and avocado salad 44 Smoked tofu bao 46 Butternut squash soup 47 Goulash 48 Cashew cheese 50 Chapatti and sweet potato spread
52 Falafel 53 Tzatziki 54 Doner-style kebab 55 Tabbouleh 56 Roti 58 Sauerkraut and
mushroom pierogi
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Contents
80 30 46
55
Main Meals 62 Chilli non carne 64 Vegan BBQ 66 Chana masala 68 Jackfruit biryani 70 Jamaican jerk curry 72 Baked almond feta 74 Ratatouille 76 Summer tomato paella
68
78 Vietnamese pho
Desserts & Bakes 100 Almond butter blondies 102 Baklava 104 Berry Galette 106 Chocolate orange cheesecake 108 Chocolate and
strawberry cake
80 Kidney bean and polenta pie
110 Vegan Freakshake
82 Persian pilaf
112 Gajar ka halwa
84 Pizza breads
114 Madeleines
86 Ragout fin
116 Panna cotta
88 Rolled roast
118 Pasteis de nata
90 Spaghetti Bolognese
120 Sfouf
92 Vegetable tagine
122 Stracciatella cupcakes
94 Thai green curry
124 Strawberry and coconut trifle
96 Zurich-style gnocchi
126 Victoria sponge cake
7
The Vegan Cookbook
What is
veganism? Social media has continued to push this plant-based diet Words by Rebecca Greig
The vegan diet has soared in popularity in recent years, and has become something of a fashionable craze that doesn’t seem to be budging. Being vegan involves eliminating all animal products from your diet and lifestyle in general. Many choose the diet for ethical reasons – but for some it’s simply a health choice.
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The Vegan Cookbook
T
here are two types of vegan: dietary vegans and
Jainism also believe that humans should not inflict pain
lifestyle vegans. Dietary vegans just ensure that
upon animals.
they do not consume any animal products in the food that they eat, whereas lifestyle vegans
Watson played on the fact that the year before he came up with the term vegan, the deadly and terrifying disease
strive to remove all animal products from their day-to-day
tuberculosis had been found in 40% of Britain’s cows. So, by
life, including things like leather, fur, and all other products
this logic, he stated that the vegan diet protects those who
derived from animals.
follow it from disease.
Veganism derived from a seriously devoted version of
The lifestyle never really caught on in the West and
vegetarianism, and the term vegan was coined by Donald
for a long time many believed that the vegan diet wasn’t
Watson in 1944 when he founded The Vegan Society in
sustainable and that vegans would be malnourished and
England. Originally he just meant for the term to mean a
lacking in key vitamins, which can be easily consumed from
vegetarian who didn’t eat dairy, but from 1951 onwards
animal products. It was always associated with activists
they defined it as “the doctrine that man should live without
and hippies sporting the peace sign, never with regular
exploiting animals.”
folks. However, in the last few years veganism has become
Although it may have been first defined in the 1940s, the
more and more prominent in our society as more people
concept of veganism can actually be traced back to ancient
look to understand the origins of the products we consume
Indian and Mediterranean societies. Vegetarianism was
every day, as well as the wellbeing of animals. There is a lot
first mentioned by Pythagoras, the Greek mathematician
more awareness surrounding animal welfare and, from an
and philosopher, who encouraged kindness to all animals.
ecological point of view, veganism is seen to be better and
Followers of religions including Buddhism, Hinduism and
more sustainable for our precious planet, too.
VeGuide A helpful app created by The Vegan Society The Vegan Society was the first vegan charity in the world, and for over 70 years has been helping people to adopt the diet and lifestyle. Recently they have created an app that will guide users through their new vegan journey. Over 30 days the app covers the basics of transitioning into the vegan lifestyle through daily video guides. The videos cover the most common stumbling blocks that many encounter when turning vegan and how to overcome them. In the app you can enter your reasons for going vegan and it will encourage you with tailored quotes and facts to keep you going. You can also unlock discount codes, recipes and VegAnswers, which are nuggets of information to help you on your journey by playing daily quizzes. Recipes will be added to your recipe bank that can be accessed at any time and you can monitor your vegan progress my watching your sunflower grow.
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The Vegan Cookbook
vegan subsTitutes Don’t miss out on your favourite foods when you go vegan Words by Rebecca Greig
Vegan cooking has never been easier, with so many alternative ingredients that you can swap out of non-vegan recipes. From ingenious egg replacement hacks to different fats that can be swapped in for butter, you’ll never struggle to find something that will work for you. Likewise, there are many meat alternatives on offer, which mean that you can still get all of the protein and nutrients found in meat so that you won’t be lacking in iron or key B vitamins like it was once assumed. Just about every coffee shop now offers great cow milk alternatives to suit your tastes, and you won’t have to miss out on comfort foods, such as pizza and mac-and-cheese, with the dairy-free alternatives out there.
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The Vegan Cookbook
Seitan Seitan is made from wheat gluten and contains a comparable amount of protein to red meat. It is also a very good source of iron and phosphorous. To make seitan taste like actual meat, you should season it in the same way as you would season meat.
Legumes
Red meat (beef, lamb) Red meat is a source of protein, which helps to keep muscles and bones strong, as well as iron, zinc and other antioxidants to keep your immune system functioning. It also contains vitamin B12, which is needed for DNA and keeps our blood cells and nerves healthy. However, it is one of the worst foods for its environmental impact, and consumption of too much red meat has been linked to cancer, heart disease and other serious health risks.
Although they don’t taste like meat, legumes like black beans, pinto beans and lentils have similar nutrients to red meat. They are also a very good source of protein for vegans, are rich in carbohydrates and healthy fibre, as well as being high in iron, zinc and phosphorous like red meat.
Tempeh Made from fermented soya beans, tempeh is a protein-rich meat substitute. Like red meat, tempeh will provide vegans with iron, zinc, phosphorous and B vitamins. Tempeh can be used in stir fries instead of steak or sliced in sandwiches.
Tofu Tofu is a great source of protein, like poultry and it contains all of the nine amino acids. Although it doesn’t contain all of the same nutrients as poultry, it is a good source of iron, calcium, manganese, selenium, copper, zinc, magnesium and phosphorous.
TVP Textured Vegetable Protein is an easy-to-use and cheap meat replacement and can be adapted into many different dishes to replace both red and white meat. It is made from dehydrated soy and comes in granules that you have to rehydrate. It is a good source of protein as well as iron.
Cauliflower While not particularly similar, cauliflower works really well sliced and fried like a chicken steak or coated in a batter for chicken-style fried cauliflower to satisfy your fried chicken craving. Cauliflower is low-calorie and contains 11% of your recommended daily intake of B6.
White meat (poultry) Similar to red meat, white meat is very nutritious. It is a great source of protein, niacin, phosphorous, vitamins B6 and B12, calcium, iron and zinc. 100g of chicken breast contains one third of your daily intake of B6 and 86% of niacin. Chicken, however, is one of the most consumed meats around the world, so millions of poultry birds are slaughtered per year.
23
Breakfast & Drinks
Spelt pancakes with banana and caramel Prep time: 30 min • Cook time: 5 min • Difficulty: Easy • Servings: 8 • Cannot be frozen ✘
Ingredients
Method
• 1 tbsp ground flaxseed
1
4
2
5
3
6
• 250 ml | 9 fl oz | 1 cup coconut milk
• 1 tbsp cider vinegar • 125 g | 4 1/2 oz | 3/4 cup wholemeal spelt flour
• 2 tsp baking powder • 1/4 tsp bicarbonate of soda
• 1 tsp vanilla extract • 3 tbsp coconut oil, melted • 3 bananas, halved lengthways
for the caramel sauce:
• 75 g | 2 1/2 oz | 1/2 cup light muscovado sugar
• 75 ml | 2 1/2 fl oz | 1/3 cup coconut cream
First make the caramel sauce. Stir the sugar and coconut cream together in a small saucepan over a medium heat until the coconut cream melts and the sugar dissolves. Bring to a rolling boil and stir for 1 minute, then reduce the heat to its lowest setting and stir for 5 minutes. Transfer to a jug and set aside. To make the pancakes, stir 3 tbsp of warm water into the ground flaxseed and set aside to gel. Mix the coconut milk with the cider vinegar in a jug and set aside to curdle for 5 minutes. Next, mix the flour with the baking powder, bicarbonate of soda and a pinch of salt in a mixing bowl. Whisk the flax mixture into the coconut milk with the vanilla extract and 1 tbsp of melted coconut oil, then gradually whisk the liquid mixture into the flour.
Heat 1 tbsp of coconut oil in a large frying pan. Use half of the pancake batter to make the first four pancakes. Cook the first side until bubbles appear on the surface and the edges are set, then flip them with a spatula. Cook for 1 more minute or until nicely browned, then transfer to a warm plate. Make the second batch of pancakes in the same way. Meanwhile, heat the remaining coconut oil in a separate frying pan. Fry the bananas, cut side down, for 2 minutes or until nicely caramelised at the edges. Carefully turn them over and cook for another minute.
Stack the pancakes and arrange the bananas next to them. Pour over some of the caramel sauce and take the rest to the table.
Nutritional information Calories �����������������������������������������������������627 Protein �������������������������������������������������� 31.8g Carbs ������������������������������������������������������������ 16.1g Sugars �����������������������������������������������������������2.1g Fat �������������������������������������������������������������������50.3g Sat. fat ���������������������������������������������������12.3g Fibre �������������������������������������������������������������� 9.6g Sodium ���������������������������������������������������0.6g
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Breakfast & Drinks
Spelt flour is easier to digest than ordinary flour
37
Lunch & Appetisers
Sauerkraut and mushroom pierogi Prep & Cook time: 1hr 45 min • Resting time: 30 min • Cooking time (per batch): 4 min • Difficulty: Easy • Servings: 40 dumplings • Can be frozen ✔
Ingredients
Method
• 500 g | 18 oz | 3 1/3 cups
1
plain flour
• 75 g | 2 1/2 oz | 2 cups
dried wild mushrooms, soaked overnight in warm water
• 2 tbsp olive oil, plus extra to dress
• 1 onion, finely chopped • 2 tbsp vegan butter • 750 g | 26 oz | 6 cups sauerkraut, rinsed well
• Fresh herbs, to garnish
To make the dough, stir 150 ml of boiling water into the flour with a pinch of salt. Turn out onto a floured work surface and knead until it forms a smooth dough. Wrap the dough in clingfilm and leave to rest at room temperature for at least 30 minutes.
2
To make the filling, put the mushrooms and their soaking liquid in a saucepan and simmer for 10 minutes. Drain and return the liquid to the pan; set the mushrooms aside. Add the rinsed sauerkraut to the mushroom liquid and simmer for 10 minutes or until tender. Drain and leave to cool.
3
Meanwhile, heat the oil in a frying pan and fry the onion over a medium heat for 10 minutes, stirring occasionally. Add the vegan butter and cook over a low heat for 5 minutes or until the onions are fragrant, soft and sweet.
4
Chop the mushrooms and sauerkraut and stir them into the onions with a good grind of black pepper. Leave to cool.
5
Roll out a quarter of the rested dough and cut out ten circles with an 8 cm | 3 in cookie cutter. Add a heaped teaspoon of filling to the centre of each one, then fold in half and crimp closed with your fingers. Repeat with the remaining three quarters of the dough and filling, keeping the finished pierogi on a floured baking tray covered with a tea towel.
6
Bring a very large pan of salted water to the boil. Cook the pierogi in small batches. When the dumplings start to float, time them for 2 more minutes, then scoop them from the water with a slotted spoon. Divide between warm bowls, drizzle with olive oil and garnish with fresh herbs.
7
Open-freeze any uncooked pierogi, then store in zip lock bags in the freezer.
Pierogi Nutritional information
are Polish Calories 627 dumplings that Protein 31.8g Carbs come with a16.1g Sugars 2.1g Fat 50.3g variety of Sat. fat 12.3g fillings Fibre 9.6g �����������������������������������������������������
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Sodium ���������������������������������������������������0.6g
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Lunch & Appetisers
59
Main Meals
Summer tomato paella Prep time: 10 min • Cook time: 40 min • Difficulty: Easy • Servings: 4 • Cannot be frozen ✘
Ingredients • 1 litre | 35 fl oz | 4 cups vegetable stock
• 1 pinch saffron • 50 ml | 1 3/4 fl oz | 10 tsp olive oil
• 1 onion, finely chopped • 1 red pepper, deseeded and finely chopped
• 2 cloves garlic, finely chopped
• 1 tsp smoked paprika, plus extra for sprinkling
• 200 g | 7 oz | 1 cup paella rice
• 1 beetroot, peeled and grated
• 150 g | 5 oz | 1 cup baby broad beans
• 250 g | 9 oz | 2 cups mixed heirloom tomatoes, halved, quartered or sliced depending on size
Method
1
Heat the stock in a saucepan with the saffron, but don’t let it boil.
2
Heat the olive oil in a paella pan and fry the onion and pepper for 15 minutes without colouring. Add the garlic and paprika and cook for 2 minutes.
3
Stir in the rice and season with salt and pepper, then pour in the hot stock and stir once more.
6
While the paella cooks, blanch the broad beans in salted water for 4 minutes, then plunge into iced water. Slip off and discard the skins, then drain the beans and set aside.
7
When the rice has rested, top it with the broad beans, tomatoes and young herb shoots. Sprinkle with a little extra paprika and serve immediately.
4
Simmer without stirring for 10 minutes or until there’s only just enough stock left to cover the rice. Scatter the grated beetroot over the surface, then simmer without stirring for 5 more minutes.
5
Cover the pan with foil or a lid, turn off the heat and leave to stand for 5 minutes.
ThisNutritional Spanishinformation style paella is627 Calories Protein 31.8g packed with Carbs 16.1g flavour Sugars 2.1g �����������������������������������������������������
• Young parsley shoots, and oregano shoots, to garnish
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Fat �������������������������������������������������������������������50.3g Sat. fat ���������������������������������������������������12.3g Fibre �������������������������������������������������������������� 9.6g Sodium ���������������������������������������������������0.6g
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Main Meals
77
Desserts & Bakes
Chocolate orange cheesecake Prep and cook time: 25 min • Freezing time: 4hrs • Difficulty: Easy • Servings: 10 • Can be frozen ✔
Ingredients
Method
• 250 g | 9 oz | 1 1/2 cups
1
•2 25 g | 8 oz | 2 1/4 cups
Soak the dates in warm water for 10 minutes, then drain and blend to a smooth paste in a food processor with 1 tbsp of the cocoa powder. Add the ground almonds and chopped walnuts and pulse until it forms a dough.
•7 5 g | 2 1/2 oz | 2/3 cup
2
medjool dates, stoned
•2 tbsp unsweetened cocoa powder ground almonds
walnuts, chopped
•4 50 g | 16 oz | 3 1/3 cups
raw cashew nuts, soaked overnight
•8 00 ml | 28 fl oz | 3 1/2 cups
canned coconut milk, chilled unopened
•2 lemons, juiced •2 oranges, 1 juiced, zest finely grated from both
• 1 25 ml | 4 1/2 fl oz | 1/2 cup maple syrup
•2 tsp vanilla extract
106
5 6
Cover with clingfilm and freeze for at least 4 hours.
Remove from the freezer 20 minutes before serving. Unmould the cheesecake from its tin, and transfer to a serving plate or cake stand.
Line a 23 cm | 9 in round spring-form cake tin with clingfilm, then press the mixture into the base.
3
Drain the cashews and put them in a food processor. Open the cans of coconut milk upside down and discard the thin watery layer (if desired – it can be used in a different recipe). Scoop the thick creamy layer into the food processor and add the lemon juice, orange juice and zest, maple syrup and vanilla extract.
4
Blend until very smooth, pausing to scrape down the sides occasionally. Reserve 75 ml of the mixture and pour the rest over the base. Add the remaining 1 tbsp of cocoa powder to the reserved mixture and blend until smooth, then drizzle it in a spiral on top of the cheesecake. Use a skewer to draw lines through the mixture starting in the centre and radiating out to make a spider’s web pattern.
Other flavours can be used in place of citrus, such as vanilla, or other fruit
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Desserts & Bakes
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