Living on the veg

LIVING ON THE VEG

AS EASY AS �lant–based

Did you know, your pantry may already be plant-based ready? We show how ordinary ingredients and staples are your besties, plus dish on the essentials and nice-to-haves. It’s not as complicated as you think!

Plant-based shopping list CUT OUT AND KEEP 

THE BASICS

WONDERING WHERE TO START? WE SEE THE WHEELS TURNING... TO LIGHTEN THE LOAD, WE’VE PUT TOGETHER A LIST OF MUST-HAVE ITEMS TO GET YOUR PLANT-BASED PANTRY FULLY STOCKED

WHOLEGRAINS

Why?

These guys are the energy boosters and loaded with vitamins and fibre. They keep you feeling fuller and energised for longer.

Choose from: Wholewheat pasta Brown rice Spelt Rolled oats Pearl barley Bulgur wheat Samp Splurge: Quinoa

NUTS AND SEEDS

Why? We usually associate calcium with dairy products but some nuts and seeds are a source of calcium too.. Plus they contain heart-healthy fats (such as omega-3s), essential for a balanced diet.

Choose from: Flax seeds/linseeds Pumpkin seeds Peanuts Almonds Walnuts Cashews Splurge: Pine nuts Sesame seeds

Don’t forget the nut butters! Opt for those without the nasties (no added sugar or salt). They’re more beneficial when they simply contain the nuts that have been ground into a paste. If you can, splurge on tahini (sesame seed paste) for buckets of flavour!

LEGUMES AND BEANS

Why?

Excellent sources of protein and fibre, plus they provide a slow release of carbs (energy), making them low-GI.

Choose from: Chickpeas Lentils Kidney beans (white and red) Red adzuki beans Split peas Butter beans Baked beans Black beans

DID YOU KNOW? Red lentils cook quickly which means they work well as a thickener for soups or stews. Black lentils take longer so they are perfect for adding chunky texture to dishes.

DAIRY

Why?

You might be missing the creaminess of dairy products. These will fill the gap and add protein if you’re using soy- or nut-based products. Coconut products will also add tons of flavour and creaminess.

Choose from: Coconut-based yoghurt (as opposed to coconut-flavoured) Plant-based/vegan cheeses Oat milk Almond milk Soy milk Coconut milk/cream (canned, for cooking)

If you can, splurge on protein-rich tofu (made from soy beans), which stands in for chicken and mushrooms in many recipes.

GOOD INVESTMENTS

Buy one or two new spices each month to boost the flavour of your everyday staples.

Choose from: Coriander and cumin (ground and seeds) Fresh turmeric Smoked paprika Masalas and curry spices Splurge: Sumac Chipotle chilli

CONDIMENTS

Stock up on a few basic sauces packed with savoury umami flavour. This adds great depth of flavour, and that “meatiness” meat lovers will be missing.

Choose from: Soy sauce Tamari (gluten-free soy sauce) Hoisin sauce Miso paste Marmite Molasses (this one’s a splurge)

START WITH ONE SMALL THING Instead of throwing out an entire pantry to go plant-based, transition into it by eating a plant-based meal once or twice a week to start with. And even if that’s your limit, it’ll be good for your health and easier on our planet too! Stick this on your fridge or pantry cupboard so it’s always on hand when you plan your next shop.

These sticky, roasted wedges look impressive and taste even better. Serve them as a side or make them the main event by adding noodles and fresh greens.

4 large brinjals Salt and milled pepper 2 Tbsp (30ml) olive oil 1/³ cup (80ml) soy sauce 1/³ cup (80ml) vegan honee (or honey for a vegetarian meal) 1 Tbsp (15ml) PnP chopped ginger,

garlic & chilli

Grated peel of ½ lemon 1 packet (250g)

wholewheat noodles

1 punnet (200g) sugar snap peas, blanched 2 spring onions, sliced Handful sesame seeds Sliced chilli and basil, for serving (optional)

SERVES 4-6

Cut each brinjal into 4-6 large wedges and place on an oven tray. Season and toss in oil, then roast at 180°C for 20-25 minutes. Whisk soy sauce, honee (or honey), ginger, garlic & chilli and lemon together in a saucepan. Simmer on medium heat for 5 minutes to thicken slightly. Coat brinjals generously with soy basting and return to oven. Roast for 15-20 minutes more, basting 2-3 times as you go. Cook noodles according to packet instructions. Toss with sugar snap peas, spring onion and sesame seeds. Top noodles with brinjal wedges and garnish with chilli and basil if you like.

TRY THIS

PnP BRINJALS

These guys get a bad rap for their bitter taste. Simply salt them before cooking to draw out excess moisture and bitterness.

TRY THIS

PnP LIVEWELL LENTIL & VEGETABLE COTTAGE PIE (600g)

Looking for a speedy dinner when you don’t have time to cook? Look out for PnP’s family-sized, vegan- friendly cottage pie.

BBQ-BASTED CAULIFLOWER KEBABS ON PITAS

Serve these sticky, moreish skewers two ways – with hummus and crispy fried lentils or with guacamole and red cabbage.

2 heads (300g each) caulifl ower, broken into fl orets Salt and milled pepper ¼ cup (60ml) tomato

sauce

¼ cup (60ml) soy sauce ¼ cup (60ml) hoisin

sauce

2 Tbsp (30ml) maple syrup or honee (or honey if not vegan) 6-8 pita breads Lemon wedges and coriander, for serving

Topping 1: Hummus

1 can (400g) lentils, rinsed and patted dry Glug olive oil, for frying

Topping 2: Guacamole

Shredded red cabbage

SERVES 4

Thread caulifl ower onto skewers, place on an oven tray and season. Combine three sauces and sweetener of choice. Use it to baste skewers. Roast skewers at 200°C for 25 minutes, basting every 5 minutes and turning halfway through. Fry lentils, if using, on medium-high heat until crispy. Serve skewers on toasted pitas with your choice of topping, a drizzle of basting sauce a squeeze of lemon and some coriander.

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BULKED-UP PEA RISOTTO

We’ve reworked the classic Italian comfort dish risi e bisi with a combination of rice and barley, which adds fi bre and protein to your meal.

Glug oil 2 onions, chopped 4 cloves garlic, fi nely chopped or grated 1 cup (250ml) arborio or risotto rice 1 cup (250ml) pearl

barley

6 sprigs fresh thyme ½ cup (125ml) white

wine

6 cups (1.5L) warm

vegetable stock

Salt and milled

pepper

2 cups (500ml) frozen

peas

²/³ head (200g) broccoli, grated or blitzed ½ cup (125ml) Violife vegan parmesan, grated (or regular parmesan for a vegetarian meal) Grated peel of 1 lemon Chopped fresh mint and parsley, for serving

SERVES 4

Heat oil in a pot and sauté onion for 5-8 minutes, until soft and golden. Add garlic and fry for another minute. Stir in rice, barley and thyme and cook until it smells nutty, about 3 minutes. Add wine to deglaze pot, cooking until liquid has almost evaporated. Add stock 1 ladle at a time, cooking and stirring with each addition until liquid is totally absorbed. This will take about 20 minutes. Once rice and barley are tender, season and add peas and broccoli, stirring to cook lightly, making sure they retain their colour (2-3 minutes). Serve risotto with parmesan and a scattering of lemon zest and fresh herbs.

GOLDEN KIDNEY BEAN BROTH

A hearty meal with warming spices and creamy beans. The beans need overnight soaking but if you’re in a rush, use canned butter beans instead.

Glug olive oil or

canola oil

2 onions, chopped 2 stalks celery, fi nely chopped 1 stalk lemongrass, bruised ½ tsp (3ml) each grated fresh turmeric, ginger and garlic 2 red chillies, deseeded and chopped 1 Tbsp (15ml) ground

turmeric

1 tsp (5ml) each mild curry powder, cumin seeds and yellow

mustard seeds

1 stick cinnamon 2 sprigs curry leaves 1 packet (500g) PnP

dried white kidney

beans, soaked 3 cups (750ml)

vegetable stock

1 can (400g) coconut

milk PnP garlic naan

bread and fresh coriander, for serving

Spiced sprinkle:

1 Tbsp (15ml) olive oil 10 cashews, fi nely chopped 1 tsp (5ml) curry

powder

½ tsp (3ml) each mustard seeds and

ground turmeric

SERVES 4

Heat oil in a pot and sauté onion and celery for about 8 minutes, until soft and golden. Add lemongrass, turmeric, ginger, garlic and chilli, and fry for a minute. Stir in the remaining spices and curry leaves, frying for a minute until fragrant. Add in drained beans, vegetable stock and coconut milk. Reduce heat and simmer for 25-30 minutes until beans are tender, adding a little more stock or water if beans aren’t covered with liquid. (If using canned beans, reduce base sauce for 10 minutes, then add beans and cook for 5-8 minutes to infuse.) Combine ingredients for the spiced sprinkle in a pan and toast until fragrant and browned. Set aside. Serve bean broth garnished with spiced sprinkle and coriander, with naan bread on the side.

GOOD IDEA Add extra nutrients and fl avour to your broth by wilting Swiss chard or spinach into it just before serving.

TOMATO TOFU FRIED RICE WITH MUSHROOM STEAKS

Adding grated tofu to rice provides protein and a lovely crispiness.

Tofu fried rice:

2 glugs olive oil 2 packets (200g each)

tofu

1 tsp (5ml) each smoked paprika and

ground cumin

Salt and milled pepper 3 cups (750ml) cooked

brown rice

1packet (100g) tomato

paste

4 (400g) salad tomatoes, grated ½ cup (125ml)

vegetable stock

Juice of 1 lemon Rocket, for serving

Glug olive oil 3 cloves garlic, crushed 2 packets (4s) large

brown mushrooms

3 Tbsp (45ml) soy sauce 1 Tbsp (15ml) balsamic vinegar or lemon juice

SERVES 4-6

Place tofu between two sheets of kitchen paper, then press to remove excess liquid. Repeat if needed for a dry exterior. Grate tofu with a box grater or finely chop. Heat a glug of oil in a pan over high heat and fry tofu with spices and seasoning until crispy (about 4 minutes). Remove from pan and set side. Heat a glug of oil in the same pan and fry brown rice until crispy. Tip in tomato paste, fresh tomato, vegetable stock and lemon juice. Season, adding a pinch of sugar if tomato is too tart for your taste. Heat a glug of oil in another large pan until almost smoking hot. Add garlic and whole mushrooms and fry for 2-3 minutes each side, until tender and browned. Add soy sauce and balsamic vinegar or lemon juice, and cook to reduce liquid. Toss crispy tofu through rice just before serving. Serve rice topped with mushroom steaks, scattered with rocket.

GOOD IDEA For a cheaper option, swap mushroom steaks for cauliflower steaks.