5 REASONS TO EMBRACE A VEGETARIAN DIET

IOL

FOOD

Meat Free Cuisine

Issue 4

THE DEFINITIVE GUIDE TO VEGETARIAN MEALS

Vegilante

Editor’s Note

REASONS TO EMBRACE VEGGIES

A MEAT LOVERS GUIDE TO EATING LESS MEAT

WANT TO BE VEGETARIAN?

THE running gag during the lockdown has been that people have discovered that they in fact love vegetables. They just hated the way they prepared them. The many articles we’ve written about how to get the most out of cooking vegetables, have also been popular, with many saying they would never boil a vegetable as long as they live. When more people are eating and enjoying vegetables and making an effort to make them as interesting as possible, it gives me a warm and fuzzy feeling.

In this issue, the focus is on all things vegetable and plant-based. We give you tips on how to start incorporating more vegetables in your diet, the reasons why we should all embrace a vegetarian diet, tips on getting your children to eat more veggies, and so much more

Then we have many recipes that will make eating vegetables exciting. Many of our readers will soon be doing their month-long fast before Diwali. I hope the recipes will make dieting and fasting easier.

Enjoy the edition. Let’s Get Cooking!

CONTACT US

PUBLISHER | Vasantha Angamuthu vasantha@africannewsagency.com

ULTIMATE SPICE GUIDE

3 WAYS TO COOK CAULIFLOWER

EAT MORE COLOUR

FOOD EDITOR | Buhle Mbonambi buhle.mbonambi@inl.co.za

EXECUTIVE LIFESTYLE EDITOR | Nelandri Narianan nelandri.narianan@inl.co.za

PRODUCTION | Renata Ford renata.ford@inl.co.za

DESIGN | Mallory Munien mallory.munien@inl.co.za

BUSINESS DEVELOPMENT | Keshni Odayan keshni@africannewsagency.com

EDITOR’S CHOICE

PAIR WINE WITH VEGGIES

VEGAN DESSERTS

SALES Charl Reineke | charl@africannewsagency.com Kyle Villet | kyle.villet@africannewsagency.com

GENERAL ENQUIRIES | info@anapublishing.com

5 REASONS TO EMBRACE A VEGETARIAN DIET

We know vegetarian diets can help with weight loss and weight management, thanks to increased fibre intake from plant-based food, but did you know a vegetarian diet can also help combat several forms of chronic disease and provide your skin with a healthy glow?

1 Heart health A vegetarian diet that’s low in fibre and high in potassium lowers blood pressure, improves cholesterol and reduces the risk for heart attacks and stroke. Base your meals on four food groups: vegetables, whole grains, fruit and legumes (beans, lentils and peas).

2 Cancer prevention When it comes to cancer prevention, eat as many hues of the nutrition rainbow as you can each day. For every 10 grams of dietary fibre you eat, you reduce the likelihood of having a polyp in your colon by 9%. Sources of fibrefilled, antioxidant-packed fare include:

cruciferous vegetables such as broccoli, kale and cabbage; carotenoid vegetables such as carrots and sweet potatoes; tomato products; and allium vegetables like onions, garlic and leeks.

3 Good for the gut Choosing plant-based food supports a diverse microbiome in the gut, rich in the positive types of bacteria associated with good health, which support your immune system, reduce inflammation and regulate ghrelin, the hunger hormone. Include fermented varieties of vegetarian foods, such as water kefir, tempeh, sauerkraut, and kimchi to diversify your gut bacteria.

4 Prevention and treatment

for Type 2 diabetes A diet rich in plant-based food that is low in fat and primarily whole foodfocused supplies the body with fuel that contributes to more stable blood sugar levels. This way of eating is capable of increasing insulin sensitivity, while lowering haemoglobin levels as much as 1.2 % points – more than with most standard diabetes medications.

5 Glowing skin Vegetarian diets also come with external benefits, including vitamins, minerals and antioxidants that support healthy hair, skin and nails. Swop dairy products, sugar and high-glycaemic food for carotenoid-packed vegetables (those with a dark green, red or orange hue). The phytochemicals that protect the plants work overtime to protect you, too. Vegetarian diets reduce your carbon footprint on the planet.

A meatlover’s guide to eating less meat

BY MELISSA CLARK

Eat beans and more beans

We are a family of bean lovers, so adding more of them to our weekly menu makes for happiness all around. To keep us from getting bored, though, I’ve widened the net, seeking out less common varieties.

Turn to high-protein grains (pasta counts!)

There’s quinoa, kamut, teff, millet, wild rice, buckwheat, cornmeal and even pasta. Grains have a lot of protein, along with a host of other vital nutrients, especially when we eat them whole.

Grain bowls make diverse, ever-changing meals that I can throw together from whatever is in the fridge. I put together a grain bowl, topped with roasted vegetables and some kind of savoury sauce to bind everything together. The bowls never get boring.

Elevate your tofu game

Pair tofu, which has a relatively neutral taste, with ingredients with pizazz – the more umami-intense, the better. Miso, soy sauce, mushrooms, hot sauce and fermented black beans do a lot of the heavy lifting.

Embrace nuts and seeds

Whether toasted and chopped so they’re satisfyingly crunchy, or puréed and seasoned to become alluringly creamy dressings or sauces, nuts and nut butters are a great way to round out a plate of roasted, steamed or raw vegetables.

Consider plant-based meats

There’s no denying how processed most vegan meats are, but they do scratch the itch for burgers and meatballs. With some brands, once that faux burger patty is stuffed into a bun and loaded with condiments, it may be hard to tell the difference. | The New York Times

How to get children to eat veggies

Struggling to get a picky eater to eat their greens? Try these hidden-vegetables recipes

BY SACHA VAN NIEKERK

Children have an amazing talent for spotting anything green in their food and avoiding it at all costs. If their vision somehow fails

them, that’s when their supersensitive palates kick in.

The solution to your parenting woes may be in hidden-veggie

recipes. All flavours and textures blend together seamlessly for a scrumptious meal for little ones without any fussing.

1 2

Vegetable Nuggets

Ingredients: 1 leek 2 small carrots 1 small courgette 5 button mushrooms ½ onion 2 small cloves of garlic 2 eggs 100g of feta 70g croutons 50 gr of cooked semolina Salt, peppers, spices Oil

Method: Cut the leek, onion and garlic into very fine pieces. Cook in a pan with a little oil for ten minutes. Peel and cut the courgette, leek, carrots and mushrooms and mix. Use a kitchen towel to squeeze all the mixed vegetables and get all the excess water out. Add feta and semolina to the cooked vegetable mix. Press again well so that the mixture is not too wet. Add mixture to a bowl with the eggs and combine. Add salt, pepper and spices of your choice. If it is too wet add a little flour. Form balls with the dough. Crush croutons to obtain fine breadcrumbs. Roll the balls in breadcrumbs and flatten slightly to form a patty. Heat a little oil in a pan, and cook the nuggets for a few minutes on each side.

Smoothie Pops

Ingredients: 1 cup frozen peaches (or mango)⁣⁣ ½ cup frozen berries of choice ½ cup frozen cauliflower rice ½ cup chopped frozen courgette ½ large frozen banana 2 cups water Juice of ½ a lemon ½ cup unsweetened vegan yogurt 3 tablespoons maple syrup

Instructions: Combine all of the ingredients in a large blender, blend until smooth. Transfer to popsicle moulds and freeze overnight.

LOOK at it as an opportunity to introduce your family to a variety of veggies, and you can all feel good about doing your bit to help the environment. My family members, generally, don’t realise they’re eating a meatless meal, especially when I make a lentil bolognese. It’s just as tasty and filling as the meat version. With the price of meat these days, I have taken to going meat-free at least three days a week, saving my meaty treats for the weekend. Buying seasonal vegetables is cost-saving, as these are invariably cheaper. By adding pulses, you increase the nutritional value of the dish. My favourite pulses are chickpeas and lentils, and I always have a couple of tins of these in my pantry. Being able to add dairy in the form of cheese helps to make dishes more appetising.

Want to be a vegetarian?

As a start, replace your meat with other ingredients

SPINACH ENCHILADAS (Serves 6-8)

Ingredients: 15g butter 1 bunch of spring onions, sliced 5ml chopped garlic 200g spinach, chopped 250g ricotta cheese 250ml sour cream 500ml grated cheddar cheese salt and pepper 6 tortilla wraps 400g jar of ready-made salsa

Method: Preheat oven to 180 C. Melt butter in a pot over medium heat, add spring onions and garlic and cook for a few minutes.

Stir in chopped spinach and fry until wilted, about 5 minutes.

Remove from heat and stir in the ricotta, sour cream and half the grated cheese. Season with salt and pepper. Place a tortilla on a board.

Spoon about 60ml of the spinach mixture across the middle of the tortilla and roll up. Place seam-side down in a baking dish. Repeat with the remaining spinach and tortillas. Pour jar of salsa over tortillas, sprinkle with remaining cheese and bake for 15-20 minutes, until sauce is bubbling and cheese is melted.

SERVE HOT!

Mushroom Lentil Bolognese (SERVES 8)

Ingredients: 45ml olive oil 1 onion, finely chopped 2 medium carrots, finely chopped 3 sticks celery, finely chopped 5ml chopped garlic 250g mushrooms, sliced 10ml dried oregano 250g dried red lentils 400g tin of chopped tomatoes 30ml tomato paste

500ml vegetable stock 1 bay leaf salt and pepper 250g spaghetti grated Parmesan, for serving

Method: Heat the oil in a large saucepan and fry the onion, carrots, celery, garlic, mushrooms and oregano for 10 minutes until softened. Stir in the lentils, chopped tomatoes,

tomato paste, vegetable stock and bay leaf. Bring to a boil, then turn down the heat and simmer for 30-40 minutes, until the lentils are tender. Season with salt and pepper. Cook the spaghetti in salted, boiling water until al dente, then drain and divide between serving bowls. Spoon over some sauce on each and grate over some Parmesan.

ULTIMATE SPICE GUIDE

We are strong believers in the role the spices play in our food. It’s beyond just seasoning and adding colour. Spices add flavour that takes even the simplest food to another stratosphere. So you want to know which spices to use for your vegetable dish, here’s our guide...

Allspice

Allspice is earthy and sweet. It pairs well with cardamom, ginger, nutmeg, cinnamon, mace and cloves. It is often seen in Jamaican, Caribbean and German cuisine.

Caraway

Caraway is tangy and sweet with a slight anise flavor. It is used in German, Russian, Moroccan, Dutch, Scandinavian and American cuisine. Add it to breads, especially rye bread.

Cardamon

Cardamom is warm and sweet. It is often used in Indian cuisine. It pairs well with cinnamon, ginger, cumin and turmeric. Add it in rice dishes, curries, desserts and Chai tea.

Cayenne Pepper

Cayenne is very spicy. It is often used in Italian, Spanish, Mexican and Southwestern cuisine. Add it to rice, soups, dressings, marinades, sauces, chilli con carne and pizza.

Cinnamon

Cinnamon is both earthy and sweet. It is used in Indian, Caribbean, Spanish, Mexican and Greek cuisine. Use it with carrots, apples, pears, sweet potato, squash and chocolate.

Cloves

Cloves are earthy and sweet. They are often seen in Indian and Caribbean food. Add them to soups, desserts, breads, curries and chutneys.

Coriander

Coriander is earthy and peppery. It is used in Spanish, Mexican and Indian cuisine. Coriander pairs well with chili powder, cumin and cinnamon. Add it to curries and soups.

Cumin

Cumin is earthy, smoky and nutty. It is used in Spanish, Mexican, Indian, Caribbean and Asian cuisine. Add it to curries, soups, sauces, chilis, rice, marinades, stews, and tacos.

Fennel

Fennel is sweet and tastes like licorice. It is often used in Italian cuisine. Fennel pairs well with garlic, oregano, and red pepper flakes. Add it to sausages, tomato sauce and pasta.

Peppercorns

Peppercorns are hot and can be pungent. They come in black, white, green and pink. Pepper is seen in every cuisine. It pairs well with all other spices. Add it to salads, stews, soups and all dishes.

Garlic

Garlic is savoury and often seen in Italian, Greek, Mediterranean, Asian and Mexican cuisine. Add it to sauces, pasta, stews, soups, marinades and stir-fries.

Nutmeg

Nutmeg is warm, nutty and sweet. It is used in Indian, Caribbean and French cuisine. Nutmeg pairs well with cinnamon, cloves and allspice. Add it to rice, sauces, greens, desserts, tea and nog.

Paprika

Paprika is warm and sweet. It is used in German, Hungarian, Spanish and Mexican cuisine. Paprika pairs well with garlic, chilli powder, cumin, cardamom and cinnamon. Add it to goulash, chilli con carne, stews and tacos.

Mustard

Mustard is spicy and often seen in German and Indian cuisine. It pairs well with bay leaves, chilli powder, coriander, cumin, dill, fennel, fenugreek, garlic, pepper, tarragon and turmeric. Add it to curries, dhals, stir-fries, and vegan sausages.

Turmeric

Turmeric is earthy and slightly bitter. It adds colour to food and is often seen in Indian and Moroccan cuisines. Turmeric pairs well with most other spices. Add it to stews, soups, relishes, curries, and tofu scrambles.

Saffron

Red Pepper Flakes

Red pepper flakes, also called chilli flakes, are hot and spicy. They pair well with garlic, oregano, basil, cumin and coriander. Add them to oils, marinades, dressings, sauces, pizza and stir-fries.

Saffron is slightly bitter, warm and sweet. It is often used in Spanish, Indian and North African cuisine. It adds colour as well as flavour to dishes. Saffron pairs well with cumin, vanilla and cinnamon. Add it to risottos, pilafs, paellas, stews, custards and cookies.

Star Anise

Star anise is sweet and has a strong licorice flavour. It is usually seen in Chinese, Spanish, Mexican, Vietnamese and Indian cuisine. Add it to stir-fries, cookies, cakes, soups, stews, syrups, jams and teas.

The new super food

Cauliflower has become a starch or grain substitute, making it a staple of gluten-free or paleo recipes like pizza, mashed potatoes and so much more. Here are three ways to enjoy the versatility of cauliflower

BY LUTHO PASIYA

1

CAULIFLOWER PIZZA (SERVES 4)

INGREDIENTS 300g cauliflower florets 150g ground almonds 50ml psyllium husks 180ml grated Parmesan cheese 5ml salt 2 eggs Coconut flour for rolling Bottled pasta sauce About 300g grated mozzarella cheese Toppings of your choice

METHOD

Chop the cauliflower in a processor. Place in a bowl and microwave on high for 4 minutes. Remove and cool slightly. Tip into a clean tea towel and wring out as much water as possible. Put the cauliflower into a mixing bowl and add the ground almonds, psyllium husks, Parmesan cheese and salt, and mix well. Add the eggs and mix to form a dough. Set aside covered for 30 minutes. Divide the dough into 4 portions and roll each one out to form a disc on a work surface dusted with coconut flour. Place the discs onto a baking tray lined with baking paper. Bake at 200°C for 10 to 15 minutes, until golden around the edges. Remove and spread with a layer of the pasta sauce. Sprinkle with cheese and add the toppings of your choice. Place under a heated grill to melt the cheese. Serve immediately.

3 Ways to cook cauliflower

2

SWEET AND SOUR CAULIFLOWER

INGREDIENTS 1 head of cauliflower, cut into bite-sized pieces Salt and pepper to taste ½ cup of cornstarch ⅓ cup of oil plus 3 tbs, divided For the sauce ½ cup apple cider vinegar ¼ cup tomato sauce 2 tbs soy sauce ⅓ cup maple syrup 1 tsp garlic salt 1 tbs cornstarch plus 2 tbs water For serving Sesame seeds, green onion, and rice or quinoa.

METHOD Preheat oven to 220ºC and lightly grease a baking sheet. Place the cauliflower in a large plastic bag or a large bowl. Toss in the salt, pepper, and 3 tablespoons of the oil. Give it a good shake to coat the cauliflower and then add in the half cup of cornstarch. Toss again until covered in the cornstarch. Heat ⅓ cup of oil in a large pot over medium-high heat. Once hot, add the cauliflower and fry for about 5 minutes, tossing to cook on all sides. Once done, place on the baking sheet. Make the sauce by whisking together the apple cider vinegar, tomato sauce, soy sauce, maple syrup, garlic salt and cornstarch plus water. Pour the sauce over the top of the cauliflower and toss. Bake for 10 to 15 minutes or until the cauliflower is just starting to get crispy. Serve with sesame seeds, green onion.

3

SPICED ROASTED CAULIFLOWER (SERVES 4-6)

INGREDIENTS 1 large cauliflower 2 x 400g tins of chickpeas, drained and rinsed 1 red onion, cut into wedges 200g cherry tomatoes olive oil Salt and pepper 50g butter, softened 10ml chilli flakes 5ml sumac 3ml allspice 10ml cumin seeds 5ml ground cumin salt and pepper 100g feta, crumbled pomegranate rubies

METHOD Boil the cauliflower for 5 minutes. Remove with a slotted spoon and place on a baking tray. Place the chickpeas, onion and tomatoes around the cauliflower. Drizzle with olive oil and season. In a bowl, beat the butter and spices with a wooden spoon and rub over the cauliflower. Roast in a preheated oven at 180ºC for 20 to 30 minutes.

SPRINKLE WITH FETA AND POMEGRANATE.

Spicey feast for the taste buds

BY NELANDRI NARIANAN

Tandoori paneer skewers with mango salsa

Ingredients: 150g pot natural yoghurt 3 tbs tandoori paste 4 limes; 3 juiced, 1 cut into wedges 2 x 225g blocks paneer, cut into 3cm pieces, 2 small red onions, cut into 1cm slices, 1 mango, cut into small dice, 1 avocado, cut into small dice small pack mint, chopped 2 x 250g pouches cooked basmati rice, to serve (optional)⁣⁣ 1 red pepper, cut into 3cm pieces

Method: Heat grill to high. Mix the yogurt in a medium bowl with the tandoori paste, 1 tbs lime juice and some seasoning. Add the paneer and gently stir in to coat. Thread the paneer onto metal skewers, alternating with pepper and onion, then place on a baking tray lined with foil. Grill the skewers for 10 minutes, turning halfway through, until the paneer is hot and the veg is softened and slightly charred. Meanwhile, make the salsa by mixing the mango, avocado, mint and remaining lime juice. Heat the rice following pack instructions, if using, and serve with the skewers, salsa and lime wedges.

Loaded naan bread

Ingredients: 3-4 tbs curry paste 2 tsp cashew nut butter 4 naan bread 1 red onion, sliced 1 red pepper, sliced 10 cherry tomatoes, halved 226g pack paneer, diced To serve

small pack coriander, chopped 170g fat-free Greek yogurt 2 tbsp mango chutney

Method: Heat oven to 220ºC. In a small bowl, mix together the curry paste and the cashew nut butter, then spread the mixture over the naan breads. Take 2 large baking trays and place 2 of the naans on each. Top the breads with

a scattering of sliced red onion and pepper, cherry tomatoes and pieces of paneer. Bake in the oven for 10 minutes or until the paneer is starting to turn golden at the edges. Remove from the oven and scatter coriander over the top of each naan. Stir the yogurt and mango chutney together to make a dip to serve alongside the naans.

Cucumber pickle : 1 cucumber, sliced 1/3 cup vinegar 3 Tbsp sugar A pinch of salt and black pepper

Tamarind Reduction: 2 Tbsp tamarind paste ½ cup sugar (125ml) ½ cup water (125ml)

Green Chutney: 50ml oil

6 green chillies (reduce for less heat)

Handful of fresh coriander

2 Tbsp fresh mint Juice of half a lemon ½ tsp of white vinegar A pinch of freshly ground black pepper

Salt and sugar to taste

To Serve: 4 Fry’s Spiced Burgers

4 burger buns

4 Tbsp Green Chutney A few slices of vegan cheese 2 Tbsp Tamarind Reduction A few leaves of lettuce A few slices of tomato 1 red onion, sliced Pickled cucumber

In a non-stick pan fry the Spiced Burger patties as per the cooking instructions. In another non-stick pan gently toast the sliced buns. Set aside.

For the Cucumber Pickle: Add sliced cucumber to vinegar and toss in the sugar, salt and pepper. Let the cucumber pickle for 20 mins.

For the Tamarind Reduction: In a heated sauce pan add the concentrated tamarind. Add ½ cup of water. Continue to add in the sugar to reduce the mixture until it forms a syrup-like consistency. Reduce the heat to low until the syrup resembles a balsamic-like consistency.

For the Green Chutney: In a blender, add in the oil, chillies, coriander, mint, lemon juice, white vinegar and crushed black pepper. Add your sugar and salt to taste. Blend all the ingredients together until it forms a paste consistency.

To Serve: Start layering the burger. Add patty to the bun, followed by the vegan cheese, sliced red onion, pickled cucumber, lettuce and tomato. Add some green chutney and a drizzle of tamarind reduction.

Tip: Keep the Tamarind Reduction in the fridge for a few weeks – it’s great as a dressing.

“We are always looking for great products for new dishes especially in the fas�ng months when we have to get crea�ve with vegetarian op�ons. The Fry Family Food Co. have just launched an improved formula of their Tradi�onal and Spiced Burgers.

They are beau�fully cra�ed, really juicy and flavourful! Fry’s have again gone beyond the impossible to recreate these burgers that are both really tasty and good for you.

Whether you are a home cook, or a seasoned chef, Fry’s inspires and makes cooking easy and fun - they have something for everyone.”

100% plant-based • non-GM naturally cholesterol free and a good source of protein

Ultimate veggie burger

BY SACHA VAN NIEKERK

Food stylist, photographer and home chef based in Cape Town, Kauthar Noor shared tips for whipping up the ultimate vegan burger at home using pantry staples.

What vegetables should you use?

Sweet potato, carrots, kidney beans, mushrooms, peas? Practically any combination of veggies that you can think come together for a scrumptious vegan burger, says Noor. “The great thing about vegan burgers is they’re so versatile, you can really make it your own and add pretty much any vegetable that you enjoy.” If you’re after that meaty pink colour that hamburger patties tend to have when you bite into them, Noor recommends using finely grated beetroot. As for that juicy meaty flavour, Noor says: “Use cooked finely-diced mushrooms, a

splash of soy sauce, minced garlic and tomato paste for that great umami flavour.”

To create the ultimate vegan burger, there are four main elements:

1) Some form of legumes such as brown lentils or beans 2) Texture 3) Great flavour 4) A binding agent.

Noor explains how all the elements come together to create something delicious: “Legumes make a good vegan burger because of its high protein content, making it more satisfying (often lacking in store-bought vegan burgers).Then, there is nothing more disappointing than a burger that lacks structure and falls apart completely at the first bite so a binding agent such as

flax or chia seed eggs is essential. To create a meat-like texture, add thinly-chopped walnuts, leftover brown rice, black beans and mushrooms.”

Three tips for spicing up vegan burgers:

Toppings: Use toppings that compliment your vegan patty and add more flavour and texture, such as sliced avocado and caramelised onions or crunchy, tangy pickles.

Sauces: Cook your vegan patties in some vegan barbecue sauce. As a topping, the simplest yet most satisfying sauce is vegan mayo mixed with a bit of sriracha sauce.

Don’t overcook the patty: most vegan patties are made with ingredients that are already cooked so 2-3 minutes on each side is all that’s needed.

Jamie Oliver’s brilliant bhaji burger

Ingredients: 1 red onion 2 cloves of garlic 2 fresh green chillies 1 big bunch of fresh coriander (60g) 75g paneer cheese 200g butternut squash 4cm piece of ginger 100g plain flour 1 lime 2 tsp rogan josh curry paste olive oil 75g natural yoghurt 1 baby gem lettuce 4 soft burger buns 2 uncooked poppadoms mango chutney

Method: Peel and finely slice onion and garlic, de-seed and finely slice chillies, finely chop coriander stalks, reserving leaves, then place in a bowl. Coarsely grate in paneer and squash, peel and finely grate in ginger.

Sprinkle in flour and a pinch of sea salt and black pepper, then squeeze over the lime juice. Add the curry paste and 50ml of water, then mix. Drizzle 2 tbs of oil into a large nonstick frying pan over a medium-low heat, then roughly divide the mixture into 4 portions and place in the pan, flattening them into rough rounds, about the width of the buns. Fry for 16 minutes, or until golden and cooked through, turning every few minutes.

Meanwhile, pound most of the coriander leaves to a paste in a pestle and mortar, muddle in the yoghurt, season to taste. Finely shred the lettuce, halve the buns and puff up dry poppadoms in the microwave for 30 seconds. Divide the coriander yoghurt between the bases and inside bun-lids, break up poppadoms and sprinkle over.

Place a crispy bhaji burger on top of each bun-base, add a dollop of mango chutney, a few coriander leaves and the lettuce, then pop the tops on and press down lightly.

Serve with a cold beer and extra-fresh chilli if you love a bit of heat (like me)⁣⁣!

Eat more colour with these rainbow veg recipes

BY BUHLE MBONAMBI

Asian Coleslaw

CAPE MALAY COCONUT CURRY SERVED WITH CHARRED APRICOTS (Serves: 4 - 6)

Ingredients: Charred apricots 250 g (1 packet)⁣⁣ dried apricots salt and freshly cracked black pepper Cape Malay coconut curry 3 Tbsp (45 ml)⁣⁣ Canola oil 1 large onion, finely chopped 2 cloves garlic, finely chopped 2 Tbsp (30 ml)⁣⁣ of your favourite masala curry mix 1 tin coconut milk 2 boxes Fry’s Spicy Pieces To serve: A handful of sultanas, roasted cashew nuts, fresh coriander

It is very much possible to have a plant-based Seven Colours meal. After all, six of the dishes are almost always vegetables, with the meat of choice being the seventh. So swop out the meat for this delicious Cape Malay Coconut Curry and a smorgasbord of delicious, fresh veggies that will entice your palate and change Sunday feasts, forever.

Method: Skewer the dried apricots on kebab sticks, drizzle with oil and season with cracked salt and pepper. Cook over hot coals, turning frequently until charred. Cape Malay coconut curry. Heat a little of the oil in a pan, add the the onion and fry until golden, then add the garlic. Fry for 30 seconds, then add the curry masala and the remainder of the oil. Fry until combined. Reduce the heat, then slowly add the coconut milk, stirring until all is combined. Bring the mixture to a simmer, then add the Fry’s Spicy Pieces. Allow to simmer for 10 minutes. To serve: Garnish with the sultanas, cashew nuts and fresh coriander. Serve the charred apricots on the side. Season with cracked salt and pepper.. Serve with vegan flatbread (optional)⁣⁣ brushed with olive oil and grilled.

Asian Coleslaw (Serves: 6)

Ingredients: 1 small red cabbage, thinly sliced 1 small white cabbage, thinly sliced 2-3 carrots, peeled and grated 3-4 small radishes, thinly sliced 1 bunch of spring onions, finely chopped 125ml chopped coriander 60ml toasted sesame seeds Oil for frying A handful of thin rice noodles

Dressing: 50ml lime juice 30ml peanut oil 30ml fish sauce 30ml sweet chilli sauce 15ml sesame oil 15ml honey

Method: Combine the cabbage, carrots, radishes, spring onions and coriander in a bowl. Pour over the dressing and toss to combine. Sprinkle over the sesame seeds. Heat some oil in a small saucepan and, when the oil is hot, add a handful of rice noodles. They should immediately puff up. Remove with a slotted spoon and drain on a paper towel. Place on top of the salad. Dressing: Put all the ingredients into a screw-top jar and shake well to combine.

Butternut Squash Salad (Serves 8)

Ingredients: 1 butternut squash, about 500g 3tbsp olive oil 1tsp peppercorns, crushed with a pestle and mortar ½ red cabbage, about 500g Sea salt and freshly ground black pepper 1 bunch of coriander, to garnish

Dressing: 1tbsp grapeseed oil 3tbsp soy sauce Sea salt and freshly ground black pepper

Method: Preheat the oven to 180°C. Cut the squash in half lengthways, remove all the seeds and cut across into thin slices, 5mm thick, with the peel still on. Spread out on a baking sheet lined with baking parchment, mix with the olive oil, Szechuan pepper, and some salt and bake for 10 minutes, then leave to cool on the sheet. While the squash is in the oven, cut the red cabbage into slices about 5mm thick, rinse in cold water and drain well. Mix the dressing ingredients, and just before serving mix the butternut, red cabbage and dressing together. Place on a serving dish and decorate with coriander and thyme.

Sweetcorn and Cucumber Salad (Serves 6-8)

Ingredients: 4 ears of sweet corn 2 small cucumbers 1 red onion, finely chopped 125ml chopped coriander

Method: Remove the kernels from the cobs of the sweet corn and place in a bowl. Cut the cucumbers in half then into slices and add to the sweet corn. Mix in the onion and coriander Pour over the dressing just before serving.

Dressing: 80ml olive oil 30ml lemon juice 10ml castor sugar 3ml salt black pepper

Combine all the ingredients and mix well.

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Pair wine with veggies

In chilly weather, many people crave having a glass of wine, but not all of them eat a lot of meat. Are there certain wines that are especially vegetable-friendly? Certain ingredients can help vegetarian dishes work well with different kinds of wines? We spoke to wine expert, Cathy Marston who shared her picks.

VEGGIES ON A BRAAI AND CHARDONNAY

Vegetables on a braai offer lots of great options for wine pairing as well as slightly healthier eating. Flat black mushrooms with garlic butter, vegetable kebabs with yoghurt dressing, stuffed peppers or aubergines, parcels of veggies with herbs, and white wine – the options are endless. With so many choices, you need a wine to encompass all these flavours so try a crowd-pleasing unwooded Chardonnay such as the new one from Haute Cabriere.

PEPPERS AND STELLENRUST CHENIN BLANC

BUTTERNUT AND VILLIERA JASMINE

If you are looking at something a bit spicier such as butternut or sweet potato curry, you will need something with a bit of sweetness such as the Villiera Jasmine. A fragrant blend of Muscat, Gewurztraminer and Riesling, it will happily cope with aromatic curry spices as well as have enough intensity to cope with the rich flavours of the vegetables.

Peppers are very versatile vegetables and are great to fill with all sorts of ingredients such as rice, other veggies, and cheeses.

Peppers themselves have mild aromatics so a dish of stuffed peppers will work best with white wine rather than a red and the Stellenrust Chenin Blanc will do the job perfectly. Ripe yellow stone fruit flavours in the wine will be happy partners for any kind of filled peppers.

The rise in vegan desserts has been an appetising one. So dive in and make your first fully plant-based dessert. These two are great to start you off.

Vegan Desserts

BY SACHA VAN NIEKERK

Blackberry white chocolate tart

Ingredients: Crust 1 cup gluten-free flour or oat flour 1 cup almond meal 2 tbsp pure maple syrup ¼ cup of coconut oil Pinch of salt optional ⁣Filling: ¾ cup cashews, soaked 1 cup fresh blackberries 200g dairy-free white chocolate 2 canned full fat coconut milk 1 tsp agar agar powder ¼ cup pure maple syrup

Method: Preheat the oven to 180C. Grease a tart pan. Set aside.

In a food processor, combine crust ingredients and pulse to combine.

You should get a moist mixture that can be easily moulded. Firmly press into the bottom and up the sides of the tart tin. Bake for 20-25 minutes until the crust is golden brown. Transfer to a wire rack and let it cool while you’re preparing the filling. Put the blackberries and 2 tbsp of water into a saucepan over medium heat. Mash the blackberries as they begin to heat up. Strain it through a fine-mesh sieve. Allow cooling. Add white chocolate, coconut cream into a saucepan and place on the stove on low heat. When the mixture becomes warm and chocolate has melted, add the agar-agar and maple syrup. Stirring constantly, cook until agar completely dissolves.

In a food processor, add the white chocolate coconut cream, blackberry mixture, soaked cashew nuts. Process until smooth. Pour the filling into the crust. Place tart in the fridge overnight to set.

Chocolate fudge cookie

Ingredients: 1 ¼ cups plain flour ½ cup processed cocoa ½ tsp baking powder ½ tsp baking soda ½ tsp salt 1tsp instant coffee ½ cup of raw sugar 2tsp vanilla extract ⅓ cup coconut oil, melted ¼ cup plus 1 tbsp almond milk

Method: Preheat the oven to 170 C and line a tray. Sift in dry ingredients to a large mixing bowl, combine well. Add remaining ingredients (from sugar downwards)⁣⁣ and fold to just combine. Scoop out cookie dough into balls around 2 Tbsp in size, place on the prepared tray, and flatten slightly. Make sure you leave a gap between each to allow room to spread. Bake for 11-14 minutes, then remove from heat. Allow cookies to cool for 5 minutes, then turn onto a wire rack to cool completely. To serve, scoop out a ball of Ice cream, and sandwich.