Easy Low Fat Hummus – Vegan & Wholefood

Low Fat Hummus

Ingredients

  • 1 x 400g tin chickpeas, drained (about 220g – 240g drained weight)
  • 1 tbsp smooth peanut butter (you can use tahini, but peanut butter is cheaper, easier to source and also works well)
  • Juice of half a lemon
  • 1 tsp ground cumin
  • 2 cloves of garlic, peeled
  • 100g plain, unsweetened soya yogurt
  • 1/2 tsp salt

Method

  1. Place all ingredients into a food processor and process to a smooth puree.
  2. Serve with vegetable sticks and toasted wholewheat pitta strips.

 

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Leek & White Bean Patties – Vegan & Wholefood (batch cook recipe)

Homemade legume and vegetable patties are a staple in our weekly menus.

This recipe is filled out with oats instead of breadcrumbs as I find them so convenient and cheap. The oats used here are from the basics range as usual.

This is a batch cook recipe, making 20 plus patties, which I then freeze and either bake from frozen or defrost and pan fry.

Nice served with a baked potato and some side veg.

I use one third of an American cup measure to divide the dough into evenly sized balls.

Leek & White Bean Patties

Ingredients

  • 500g dried white beans (butter beans or cannellini), soaked, cooked and drained
  • 2 tbsp olive oil
  • 500g leeks, finely sliced
  • 3 sticks celery, finely diced
  • 2 onions, finely chopped
  • 4 garlic cloves, crushed
  • 3 cups rolled porridge oats
  • 2 tsp dried mixed herbs
  • large handful fresh parsley, finely chopped
  • salt and pepper to taste
  • plain wholemeal flour, to coat

Method

  1. Heat oil in large deep-sided pan. Add vegetables and saute until tender, stirring frequently.
  2. Stir in cooked white beans, salt, pepper and herbs.
  3. Mash together well.
  4. Add oats and work thoroughly into the bean mixture to form a soft malleable dough-like texture.
  5. Shape into about 20 patties and coat in wholemeal flour.
  6. Lay on lightly floured baking trays and place in freezer overnight.
  7. Bag up patties and return to freezer to store until needed.
  8. To cook, brush both sides of the patties with oil and bake for twenty five minutes.

Mexican Bean Pate – Vegan & Wholefood

Dead simple and tasty, ideal for toast, sarnis, crackerbreads or dipping. Keeps in the fridge for several days. Apart from chopped tomatoes, one of the most useful and versatile tinned foods in my cupboard are kidney beans. Many supermarkets stock a low cost basics version which are usually every bit as good as the more expensive branded alternatives. I get mine here at ASDA for 30p. I use them in salads, bean burgers, stews, and of course pate. Definitely a cupboard essential.

Mexican Bean Pate

Ingredients

  • 1/2 tbsp vegetable oil
  • 1 large onion, finely chopped
  • 3 cloves garlic, finely chopped
  • 2 red and/or green peppers, finely sliced
  • 1/2 tbsp chilli powder
  • 1/2 tbsp cumin powder
  • 1/2 tbsp paprika
  • 2 x 400g tins red kidney beans, rinsed and drained
  • 2 tbsp tomato puree
  • 1/2 tsp salt

Method

  1. Saute the vegetables in the oil until tender.
  2. Add the spices and heat through for a few minutes until they release their fragrance.
  3. Stir in the beans and tomato paste.
  4. Take off the heat and leave to cool.
  5. Process to a paste with either a hand held blender or a food processor. Alternatively mash with a potato masher.
  6. Salt to taste.
  7. Store in a sealed container in the fridge for up to five days.

Cajun Black-eyed Beans – Vegan & Wholefood (slow cooker)

We have this dish regularly, it’s super tasty and really moreish. I cook up a batch then freeze in four tubs of two portions for reheating later in the month.

Cajun Black-eye Beans 

  • 500g dried black-eyed peas
  • 2 tbsp olive oil
  • 2 onions, chopped
  • 2 peppers, chopped
  • 2 stalks celery, chopped
  • 3 cloves garlic, chopped
  • 2 bay leaves
  • 1 tsp celery salt
  • 1 tbsp Cajun seasoning
  • 1 litre vegetable stock
  • chilli sauce to taste
  1. Soak beans overnight. Drain.
  2. Put oil and vegetables in slow cooker. Add lid. Heat on high until vegetables are softened.
  3. Add remaining ingredients. Add lid and cook on low for 3-6 hours (until beans are tender).
  4. Season with salt and pepper.
  5. Serve with steamed brown basmati rice, garlicky greens and baked sweet potatoes.

Serves 8

Tofu in Purgatory – Vegan

This is a great Italian inspired brunch dish and an excellent alternative to scrambled tofu if you are seeking something a bit different to replace those weekend eggs.

Simple, healthy and quick; serves two to four depending on how much of an appetite you have. Don’t forget to have some nice crusty bread with it to mop up the sauce.

Original recipe found here @ A Virtual Vegan

Tofu in Purgatory

Ingredients

  • 400g firm tofu, pressed and cut into four slices
  • 1 tbsp olive oil
  • 3 – 4 cloves garlic, finely chopped
  • 2 x 400g tins chopped tomatoes
  • 2 tsp dried oregano
  • 1/2 – 1 tsp dried chilli flakes (I prefer it spicy)
  • salt and pepper to taste
  • 1 tsp brown sugar
  • black salt (optional)

Method

  1. Heat the oil in a deep sided frying pan and add the garlic.
  2. Saute for a couple of minutes then add the tomatoes, oregano, sugar and chilli.
  3. Simmer for five minutes on a medium heat. Season the sauce with salt and pepper to taste.
  4. Place tofu slices in the sauce and poach them gently for a further fifteen minutes.
  5. Sprinkle the tofu with some black salt if liked, then serve.

Creamy Brown Rice Pudding – Vegan & Wholefood

Creamy Brown Rice Pudding

Ingredients

  • 1 Cup short grain brown rice, uncooked
  • 4 Cups unsweetened plant milk
  • 1/2 Cup maple syrup (or preferred liquid sweetener)
  • 1/2 Cup dried fruit, chopped if necessary (I used dried cranberries)
  • 1 tsp ground cinnamon
  • 1 tsp ground nutmeg
  • 1 tsp mixed spice
  • 2 tsp vanilla essence
  • 1 tbsp ground flax seed

Method

  1. In a large non-stick pan add milk, rice, syrup, fruit, spices and vanilla.
  2. Bring to the boil, stirring constantly.
  3. Put the heat on low, add lid and simmer gently for about 1 hour, or until rice is tender. Stir occasionally.
  4. Once cooked, take off heat and stir in ground flaxseed.
  5. Sit to allow to thicken, then serve.

 

Whole Lentil & Potato Stew – Vegan & Wholefood

This is one of our favourite meals for the cooler weather. Like most of us, I grew up with certain meals that were made by particular family members. This one is a replication of my grandfather’s beef stew. It tastes exactly like it, just without the meat.

My Grandad’s Beef Stew (without the beef)

Ingredients

  • 1 tbsp oil
  • 2 onions, roughly sliced
  • 3-4 sticks celery, sliced
  • 3 cloves garlic, crushed
  • 2-3 medium carrots, roughly sliced
  • 750g whole new potatoes (I halve the larger ones)
  • 1 cup whole brown or green lentils
  • 400g  mushrooms, quartered
  • Half a swede, cut into cubes
  • 1 tbsp dried rosemary
  • 1200 ml boiling water
  • 250 ml red wine (I use cooking wine)
  • 2-3 tbsp tomato puree
  • 1 tbsp yeast extract
  • 1 tbsp balsamic vinegar
  • 1 tbsp vegan Worcester sauce (I use Chippa)
  • 2 tbsp dark soy sauce
  • 1 heaped tbsp cornflour

Method

  1.  Heat the oil in a very large lidded pan. Saute onions, garlic and celery until softened.
  2. Add wine and bring to the boil.
  3. Add lentils, water, yeast extract, vinegar, tomato puree, rosemary, Worcester and soy sauce.
  4. Bring to the boil, reduce the heat, put on the lid and simmer for 20 minutes.
  5. Add carrots, swede, potatoes, mushrooms. Bring back to the boil, reduce heat and simmer for roughly 30 more minutes, or until everything is tender
  6. Mix cornflour to a smooth paste with just a little water and stir into the stew. Allow to thicken.
  7. Serve with hunks of crusty buttered bread (I use Pure spread).