Vegan Quorn Cottage Pie

Serves 4-6 // Prep time 10-15 min // Cook time 40 min approx.

Ingredients

  • 700g potatoes (peeled & roughly chopped)
  • 2 tbsp of unsweetened plant milk
  • 300g frozen Quorn vegan mince (or any other meat-free mince)
  • 1 pack of ready to eat puy lentils
  • 1 tablespoon of olive oil
  • 1 medium onion (finely chopped)
  • 1 medium carrot (finely chopped)
  • 100g frozen or tinned peas
  • 400ml vegetable stock
  • 1 tbsp tomato puree
  • 1 tbsp vegan-friendly Worchester sauce
  • 1 tablespoon of cornflower mixed into a paste with a tbsp of cold water

 

Method

  1. Preheat oven to 180C/350F/Gas 4.
  2. Boil potatoes until tender (around 15 minutes) and set aside.
  3. Meanwhile heat the oil in a large pan and add onion and carrot until the onion has softened.
  4. Then add the quorn mince, lentils, peas, veg stock, tomato puree and Worchester sauce. Add seasonings to taste.
  5. Simmer for 5 minutes then add cornflower paste and simmer gently until the sauce thickens.
  6. Meanwhile mash the potatoes with the plant milk (could also add vegan butter here too) until smooth and season to taste.
  7. Place the quorn filling in an ovenproof dish and spoon over the potato. Fluff the top using a fork.
  8. Bake for 20 minutes or until the topping is golden and crisp.

Red Lentil Pasta Sauce

Serves 4 // Prep time 10 min // Cook time 25-30 min

Ingredients

  • 1 onion (diced)
  • 2 garlic cloves (crushed)
  • 1 carrot (grated)
  • 1 celery stick (chopped)
  • 1/2 a green pepper (chopped)
  • 1 tablespoon of olive oil
  • 100g red lentils (washed)
  • 400g tin of chopped tomatoes
  • 2 tablespoons of tomato puree
  • 450ml vegetable stock
  • 1 tsp dried oregano
  • Salt & pepper to taste

Method

  1. Put the onion, garlic, carrot, celery & green pepper into a sauce saucepan with the oil and 2 tbsp of water. Mix together and heat until sizzling.
  2. Lower the heat, cover and allow to simmer gently for 10 minutes.
  3. Stir in the red lentils, chopped tomatoes, tomato puree, veg stock and herbs. Bring to the boil, add salt/pepper to taste then cover and simmer gently for 15 minutes.
  4. Uncover and stir, the mixture should have reduced slightly and thickened.
  5. Combine with cooked pasta and serve.

Simple Red Lentil Dhal

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Serves 2 // Prep time 5 min // Cook time 40 min

Ingredients

  • 100g red lentils (washed)
  • 1 pint of vegetable stock
  • 2-3 cloves of garlic (crushed)
  • 1/2 a tin of chopped tomatoes
  • 1/2 tsp coriander
  • 1/4 tsp turmeric
  • 1/4 tsp chilli powder
  • 1/4 tsp cumin
  • large handful of fresh spinach
  • 150g brown rice

Optional: I also added avocado. Fresh coriander would be a great garnish option.

Method

  1. The brown rice will take the longest to cook, so put this on the boil first and allow it to cook as you make the dhal – this usually takes about 35-40 minutes. Alternatively, use microwavable sachets of wholegrain rice to cut down the cook time.
  2. Make the vegetable stock in large pan and add the washed red lentils. Turn the heat up to a simmer.
  3. Add the chopped tomatoes and garlic.
  4. Then add all the dried seasonings (everything except spinach)
  5. Mix and allow the dhal to simmer for approx. 15-20 minutes, being careful to not let the lentils overcook and become mushy.
  6. When you think its almost ready, add in your spinach and let it wilt.
  7. Plate with the brown rice. The ideal dhal texture should still be quite liquidy.

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Easy Vegan Ramen

Ramen is probably one of my favourite meals in the world – the flavourful broth with noodles and fresh vegetables is so comforting and filling! After becoming obsessed with the Wagamama’s Kare Burosu ramen, I decided to make my own simplified version.

This recipe is how I like to do my simple noodle soup at home but I’ve added lots of adjustments as I know not everyone will easily be able to get miso paste or silken tofu. This recipe is so easy & quick as you don’t need to fry or pre-cook any ingredients just chuck it all in one pot and you’re good to go!

Serves 1 // 5 min prep // 10 min cook

Ingredients
• Miso paste or vegetable stock with a dash of soy sauce/tamari
• Udon noodles (my favourite or other preferred noodles e.g. soba, rice noodles)
• ½ a pack of Silken tofu (this will be around 150g)
• ½ a pack of button mushrooms (approx. 100g)
• Edamame (I used frozen) – a small handful/approx. ½ a cup
• Small handful of spinach (I used frozen)
• 1 fresh chilli – I added seeds too, you can omit or add extra chilli depending on your desired heat.
• Approx. thumb-sized amount of fresh ginger
• Optional: fresh coriander to garnish

Other ingredients you could use that would work great: fresh garlic, carrot, cut up nori (seaweed), green beans/mange tout, baby corn, bell pepper, dried shiitake mushrooms, pak choi, bok choi, spring onions, bean sprouts or sesame oil.

Method
1. Make up approximately 500ml of miso broth or vegetable stock as per packet instructions and bring to boil on the hob whilst you prepare the rest of the ingredients.
2. Grate a thumb-sized amount of fresh ginger and chop the chilli then add both to the broth.
3. Wash & chop the mushrooms (sliced/halves/quarters whatever you fancy) and put into the pot along with the udon noodles and edamame.
4. After 5 mins or so of boiling add the spinach and keep on heat for maybe another minute or 2 just to make sure everything is heated through and the spinach has wilted.
5. Pour into a bowl and add the silken tofu and top with optional coriander.

Best eaten with chopsticks for the noodles/veg and a Chinese soup spoon for the broth BUT a fork/spoon combo will also do you just fine 🙂

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Veganuary Day 3: Plant-Based Vs. Vegan?

Veganuary Day 3: Plant-based versus Vegan – What’s the difference?

Veganism 101! Here on my account and elsewhere you might have seen these 2 terms used interchangeably so I thought it might be good to clarify what I mean when I say plant-based. All vegan food is plant-based. However, veganism also includes ethical lifestyle choices such as clothing (no leather, suede, silk, fur), cosmetics and other household items. .

So, I follow a vegan lifestyle & diet. But you will often here me refer to the way I eat as ‘plant-based diet’ ‘plant foods’ rather than ‘vegan diet’ this is partly because I am studying my masters in Nutrition and a wholefood plant-based (WFPB) diet is, in my opinion, optimal and most studied – since vegan food also encompasses more processed and less healthful foods.

This is also because I want my approach to be inclusive, when I first starting eating vegan foods I was very very hesitant to use the ‘v word’ as it comes with a lot of preconceptions and I knew I had toiletries & cosmetics that were not cruelty-free or the leather boots I owned. It doesn’t matter where on your journey you are I am happy to have you here!

I think intentions in veganism are what is most important rather than perfectionism and an elitist club. If you mess up, it’s okay!! It’ll arm you with the knowledge to know better next time. It is admirable that you are trying to change your diet and/or lifestyle. I’ll talk more towards the end of January about keeping up motivations too as it can be easy to get burnt out. I constantly feel as though I’ll never please anyone: either I’m too extreme or not vegan enough! But I know well there is a kind community on this platform willing to listen to you without judgement ☺️

Alethea x

Beetroot Pink Pasta

Serves 2-3 // Prep 15 min // Cook 10 min // Calories per serving 889.3 // Protein 18.1 g

Ingredients
• 1 pack of vacuum beetroot (diced or grated)
• 2 tbsp of olive oil
• 400g whole-wheat pasta (or white bow pasta)
• 4 garlic cloves (crushed)
• Juice of 1 lemon
• 2/3 tub of Oatly Fraïche
• Violife parmesan cheese to taste
• Toasted walnuts (chopped)

Method
• Cook pasta according to packet instructions.
• Heat oil in separate pan, sauté garlic for a few minutes on medium heat.
• Add the beetroot and sauté for a further few minutes.
• Add the lemon juice, some black pepper and mix well.
• Take off the heat and stir in oatly fraiche and v-parmesan to taste.
• Put back on heat for 2-3 mins if needed.
• Spoon the creamy beetroot sauce over the pasta and top with the toasted walnuts and extra v-parmesan.

Overnight Oats

Serves 1 // Prep 5-10 min // Cook 0 min // Calories per serving 467 // Protein 17.8 gProcessed with VSCO with c1 preset

Dry ingredients
• ½ cup of oats
• 1 tbsp chia seeds
• 1 tbsp flax

Wet ingredients
• 2/3 cup of plant milk
• 1/3 cup yoghurt
• 1 mashed banana
• Juice of half a lemon
• ½ cup of berries (I use fresh strawberries and raspberries but you can also use frozen)
• A little maple syrup/sweetener of choice

Method
• Combine all dry ingredients in bowl, mix.
• Add wet ingredients and mix thoroughly.
• Refrigerate overnight ready for breakfast.

Protein Balls!

Makes 16 ballzz // Prep 30 min //Cook 0 min // Calories per ball 88.3 // 3 g protein per ball

Processed with VSCO with c1 preset

Ingredients

  • 80 g oats
  • 1 tbsp cacao powder
  • 2 tbsp flax
  • 2 tbsp chia seeds
  • 1 tbsp cacao nibs
  • 130 g peanut butter
  • 80 ml maple syrup

 

Method

  • Combine the dry ingredients in a bowl first.
  • Then add the peanut butter and maple syrup and mix until thoroughly combined.
  • Put in fridge for 30 minutes
  • Then roll into bite sized amounts.
  • Optional step is to roll them in desiccated coconut so they look less like little poops lol
  • Store in the fridge, they last for up to a week maximum.

Chickpea ‘Tuna’ Sandwich Filling

Ingredients:

  • 1 can of chickpeas (drained)
  • 1/4 cup of vegan mayonnaise (or for healthier version sub for avocado or hummus)
  • 2 tbsp lemon juice
  • 1 tbsp pickle juice
  • 1/2 sheet of nori cut into little pieces
  • 1/2 cup of sweetcorn or chopped gherkins

 

Method:

  • Simply mash chickpeas with the vegan mayo, lemon juice & pickle juice then stir in the nori and sweetcorn. I also added a little black pepper.
  • Keeps in the fridge for 3-5 days.