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Seasonal Broad Bean Recipe with Vegan Pesto

My New Summer Dinner Party Favourite

Cooking with seasonal and local ingredients is better for your health (and wallet).  When foods are grown in season they need less chemical pesticides to grow well, they taste better, are fresher and contain more nutrition. Seasonal produce is picked when its ripe and fully developed, so doesn’t require any ripening treatments. I’ve recently started receiving the amazing Abel & Cole Organic Veg/Fruit boxes and last weeks box contained beautiful broad beans and new potatoes. Since some of my favourites ladies were coming for dinner, I decided to get creative. I ended up making this light healthy broad bean recipe and hosting a little dinner out in the back garden. It was really delicious and everyone enjoyed it, so I thought I’d share it with you lovely lot! It’s my new favourite dinner party dish, as it is light and super tasty.

Seasonal Broad Bean Recipe - The Vegan Edit

Main Ingredients

400g mixture of frozen Garden Peas, frozen Edamame Beans and fresh Broad Beans

150g Toasted Buckwheat

750g Organic New Potatoes

2 large ripe Avocados

200g Smoked Tofu (I recommend Taifun’s range)

Vegan Pesto

2 generous handfuls of fresh organic basil

½ cup pine nuts (or sunflower seeds if you have a nut allergy)

2 cloves of garlic

½ cup extra-virgin olive oil (the finest you can get your hands on)

Juice of 1 lemon

2 tablespoons of nutritional yeast

How to make it…

Buckwheat is easy and quick to cook, simply place the buckwheat in a pan with two parts water (2 cups) to one part buckwheat. Once boiling, reduce the heat and simmer for 10 – 12 minutes until tender, then drain off any excess liquid.

Tip the peas, edamame beans and broad beans into a large pan of salted boiling water, and cook for 3 mins (or until cooked and tender). Drain, and cool under cold water, once cool drain again thoroughly.

You could buy vegan pesto from the supermarket Free From section, brands such as Sacla or Meridian Foods. However, I like to make my own in a big batch and pop a few little pots full in the freezer. That way it is fresher, healthier and also more garlicky and zesty that the shop bought versions. I also tend to add a little drizzle of flax seed oil to add in some Omega-3. To make the vegan pesto simply blend together the ingredients and season with salt and freshly ground pepper to taste.

For the new potatoes, start by giving them a wash and then place in a pan of lighly salted water. Bring to the boil, and simmer for about 10 minutes until tender. Whilst the potatoes are boiling, melt 1 tbsp coconut oil on a baking tray in the oven.  Drain the potatoes and transfer onto the tray, but be careful of the hot oil. To get the potatoes crispy and fluffy, squash down with the back of a wooden spoon and shake/stir them around the tin to ensure they are covered in the oil. The potatoes should crisp up after about 10-15 minutes in a medium heat oven (180 degrees if fan oven, 200 if standard).

Whilst the potatoes are cooking, mix together the buckwheat, peas, and beans and add in the chopped tofu. Serve with the potatoes, sliced avocado and drizzle over the pesto to finish.

A lovely light summer supper that is simple, healthy and seasonal. Give it a try and let me know how you get on 🙂

The Vegan Edit - Thanks for reading

Vegan Mushroom Risotto with Thyme & Sage

This is the time of year when comfort food really comes into its own.  Cosy nights in with friends, food and flix (of the net variety) are what dreamy Friday’s are made of.  To embrace the most recent trend, I would describe this vegan mushroom risotto dish as a plate of Hygge! A super delicious and warming hug for your tummy and your tastebuds.

Whilst a creamy risotto might not seem an achievable vegan variation, with this recipe I like to think I have proven otherwise. I challenge you to give it a try and prove me wrong 😉

Now I can’t take all the credit for this delight, as it was a team effort.  My Dad and Brother both helped to make this dish as scrummy as it is – they are both food fanatics too. It runs in the family! So together we supercharged one of our favourite dishes into a healthier vegan version that packs a punch of vitamin-D from the mushrooms (essential during the darker winter months) and tons of flavour!

Print Recipe
Vegan Mushroom Risotto
Vegan Mushroom Risotto-2
Course Main Dish
Prep Time 15 minutes
Cook Time 45 minutes
Servings
people
Ingredients
Course Main Dish
Prep Time 15 minutes
Cook Time 45 minutes
Servings
people
Ingredients
Vegan Mushroom Risotto-2
Instructions
  1. Find a large lidded pan and add in a tablespoon of oil (coconut or rapeseed), melt over a medium heat. Once the pan is hot, add a handful of sage leaves and thyme sprigs. When the oil becomes fragrant and the leaves start to brown take off the heat and remove the herbs.
  2. Put 40g of porcini mushrooms in a glass bowl, and cover with boiling water. Leave to soak for 10 minutes (or follow the on-pack instructions).
  3. Chop up the chestnut and wild mushrooms, along with 3 cloves of garlic. Fry in the herbed oil over a medium-high heat for approx 7 mins. Once cooked, take the mushrooms off the heat and set aside, these will be added back to the pan later on.
  4. Slice up the leeks and add to the pan. Sweat down with the lid on for 10 mins, until they have softened and are sticky.
  5. Add the risotto rice (75g per person) and turn up the heat. When you can hear the rice starting to 'crackle' add approx 2/3 of a bottle of wine. Reduce down until the liquid disappears, you need to watch and keep stirring every minute or so.
  6. Once the rice starts to stick to the bottom of the pan drain the porcini juice into a container, and gradually pour into the pan. Keep adding the rest of the vegetable stock bit by bit.
  7. When the rice is al dente, stir in the mushrooms and a generous sprinkle of nutritional yeast. Take the pan off the heat and add grated vegan parmesan to taste. Dollop 5-6 teaspoons of Oatly Creme Fresh, and add the lid back onto the pan. Leave to rest for 5 minutes.
Recipe Notes

Indulge your tastebuds with this vitamin-D boosting hygge hug on a plate. You can thank me later!

Let me know how you get on.

Ruth x

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Lentil & Sweet Potato Nut Roast Recipe

I love a delicious Christmas Roast, and so do my family. Being able to cook one is almost a rite of passage! It’s always difficult to get everyone together during the holiday season, so this year we had an early Christmas get together down in Devon and had a full blown Vegan Christmas lunch! I’m lucky that my family happily embrace the Vegan lifestyle and enjoy trying new things, in fact my Aunt and Cousin have been Vegan for years and years before me! This early get together was the perfect opportunity to try out a new recipe, and I decided upon a Vegan Lentil & Sweet Potato Nut Roast. Although this was one of the first attempts, it turned out really well and is something I will be making again on Christmas day!

I was mindful of getting the right consistency, and looked at a tonne of different recipes and products in the shops before I decided on what has turned out to be a winning combination.  It is all about making sure everything sticks together and you have the right mixture of textures and tastes.  I’ve done the testing for you, and this recipe now works a treat! The ingredients are some of my favourites, and it’s a bit like a decadent super stuffing mixture!

Rosemary and sage are gorgeous flavours, absolute essentials on a ‘roast’ dinner plate.  The nuts add a lovely crunch, and the dried fruit (apricots or cranberries) add a lovely sweetness. No two mouthfuls are the same which is what makes this such a special and enjoyable dish to eat. Plus, all the ingredients are healthy, nourishing and filling. Perfect for a supersize Sunday roast or Christmas lunch main!  I’m going to be making this for the family on Boxing Day and am really looking forward to it!

INGREDIENTS (serves 4)

1x Medium Leek

2x Carrots

1x Sweet Potato

1x Tin of cooked Green or Brown Lentils

2x Handfuls of Chestnut Mushrooms

1x Small bunch of Kale

200g Organic Nuts

5-6 Apricots (Sulphate-free if possible) or handful dried Cranberries

1x Small handful fresh Sage leaves

1x Small handful fresh Rosemary

Sprinkle of smoked paprika

Coconut oil (for roasting and sautéing)

1x Flax ‘Egg’ – 3 Tbsp Ground Flax Seed (aka Linseeds) mixed with 9 Tbsp filtered water

METHOD

Wash the sweet potatoes and chop into small chunks. Spread ½ tablespoon of coconut oil on a baking tray and pop into the oven for 5 minutes to melt. Then spread the sweet potato chunks evenly over the roasting. Sprinkle with some smoked paprika. Put in the oven at 180 C for 20 mins, or until soft and cooked through. Put the flax ‘egg’ ingredients into a small bowl and set aside.

While the sweet potato is roasting, wash and chop the leek, mushroom, kale, rosemary and sage. Add a tsp of coconut oil to a large frying pan and put on a medium heat.  Once the oil is hot add the chopped leeks and sauté for 5 minutes until soft and translucent. Then add in the kale, mushrooms and herbs to the pan, and sauté for a further 5-7 minutes.

Lentil, Kale & Mushroom Mixture

Grate the carrots and add them to the pan along with the chopped herbs. Chop the dried fruit, apricot or dried cranberries, and add to the pan. After 5-10 minutes the mixture should have sweated down and be cooked through.

Lentil, Kale & Mushroom + Carrot Mixture

If you haven’t already, remove the sweet potato from the oven and transfer into mixing bowl. Drain and rinse the tinned cooked lentils and add to the bowl. Mash these together until they form a paste.

Smash the bag of nuts with a rolling pin until they are in small pieces. Add the broken nuts, pan of sautéed vegetables and the flax egg into a large bowl with the lentil/potato mixture and mix together thoroughly.

Lentil & Sweet Potato Mixture

Line a loaf tin with greaseproof paper and rub the paper with coconut oil to help avoid sticking. Spoon the loaf mixture into the tin with a wooden spoon and press down to firmly pack the mixture in. Make sure the mixture is well packed in as this will help the loaf stick together so it stays intact when serving.

Bake uncovered in the oven at 180C for 45 minutes, or until browned on the top and hot all the way through. Be careful not to cook for too long as the mixture will dry out too much.

Lentil & Sweet Potato Nut Roast - loaf

TO SERVE

Carefully turn upside down onto a chopping board ready to slice.  I love to serve this dish with roasted root vegetables, sautéed greens (spouts/cabbage/green beans) and onion gravy! Once I had some leftovers as a brunch with baked beans and garlic spinach, so anything goes!

Lentil & Sweet Potato Nut Loaf Dinner

I hope you enjoy this recipe as much as me, and that it becomes a firm favourite!

Let me know how you get on, I’d love to hear what you make of this recipe.

Wishing you a magical Christmas,

Ruth x
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Sweet Potato and Black Bean Chilli

I find November to be the most manic time of year, even more so than December maybe? Either way, quick easy comforting meals are always on the menu. After a rushed day, a nice warm bowl of filling chilli does the trick. The leftovers are great as a lunchtime power-up meal (if you have any left that is!). This sweet potato and black bean chilli recipe is really something I threw together one evening. The ingredients are simple and I tend to have them in my cupboards most of the time.  For something so tasty it’s an absolute winner as the ingredients are cheap and it’s super easy to make!

Nutritionally, there’s a nice balance of benefits from each of the ingredients. I always aim to add as much nutrients as possible to each meal I make. You’ll get protein from the beans, and complex carbs, vitamin B6, vitamin C, magnesium, potassium in the sweet potato. If you buy the nutritional yeast fortified with B12 then you’re giving this meal an added boost of vitamins. B12 is more difficult to get in a western vegan diet, so this is a great way to add it into your meals.

INGREDIENTS

• 2 medium sweet potatoes
• 1 red onion
• 2 tsp coconut oil
• 1 red bell pepper
• 2 cloves garlic
• 1 tin black beans, drained and rinsed
• 1 tin chopped tomatoes
• 1 tsp chili powder (or more to taste)
• 2 tsp cumin
• 2 tsp smoked paprika
• 2 tablespoons nutritional yeast
• Sea salt and pepper to taste

METHOD

Preheat oven to 180 C. Wash the sweet potatoes and chop into cubes. Put 1tsp of coconut oil onto a baking tray and pop into the oven until the oil has melted. Once coconut oil has melted, add the sweet potato cubes and sprinkle over some smoked paprika. Mix together and pop back into the oven for 20 minutes.

While the sweet potatoes are roasting in the oven, make the chili. Chop the onion, garlic and peppers. Heat a large pot on a medium heat and add 1tsp coconut oil. Add onion and garlic and sauté for about 3 minutes. Turn down heat if necessary to avoid burning. Then add the chopped pepper. Cook for a further 5 minutes. Now add in the drained and rinsed beans, diced tomatoes, chili powder, cumin, smoked paprika. Simmer on low-medium for 10-15 minutes. At this stage, if I have some greens in the fridge I prep these (wash and chop). I will add shredded kale 5 minutes before the end, or stir in some spinach leaves just before serving. Stir in a few tbsps of nutritional yeast.

Seasoning: Add a pinch of salt/pepper, or splash of tamari soy sauce to taste.
Top Tip: I find tomato based dishes can sometimes be a bit tart so I like to add a sprinkle of coconut sugar or dash of maple syrup to take off the edge.

Remove the sweet potato chunks from the oven and stir into the chilli mixture.

TO SERVE

This dish is tasty and filling enough to have all on its own due to the fibre and protein. Alternatively, if you’re monstrously hungry you can serve with quinoa, on a jacket whole sweet potato or bed of steamed green veggies. I top with some grated vegan cheese or a sprinkle of this lovely mixture… garlic powder, chopped nuts and nutritional yeast!

As a Sunday meal prep recipe this chilli works very well as you can heat it up for lunch each day, or freeze for a homemade ‘ready meal’. When I make a batch of this and it runs out I’m always pining for some more!

Enjoy this recipe and let me know how you get on 

Ruth x

Cacao and Maca Porridge Recipe: Winter Power Porridge

In winter I love a bowl of warming porridge (hello comfort food!) and there are loads of ways to add extra nutrients and flavour.  I’ve been experimenting with different porridge variations and coming up with new recipes to make really delicious nourishing breakfasts.  This Cacao and Maca Porridge recipe is so easy, and with all the added benefits it’s a great meal to start the day with!

Maca is one of the famous ‘superfood’ elites, and with good reason too!  The Peruvian root powder is rich in vitamins thiamine (B1), Riboflavin (B2) and Vitamin B6, and also contains calcium, zinc, magnesium and iron.

Cacao has been an important food known for its invigorating properties for generations in Aztec society as well as in Mexican, Central and South American cultures.  Cacao is one of the richest sources of antioxidants found in nature, containing nutrients iron, potassium, zinc, copper and magnesium. It’s hard to believe something so tasty can be so good for you!

Even before we add these nutrient dense ingredients, the oats in porridge provide a great dose of nutrients themselves. Oats are a complex carbohydrate meaning their energy is slowly released throughout the day, keeping you full until lunchtime.  These little power grains also contain thiamin, magnesium, phosphorus, manganese and are a great source of fiber.

INGREDIENTS

1 cup Organic Oats

1 tbsp Maca Powder

2 ½ tbsp Cacao Powder

1 tsp Cinnamon

3 cups Almond Milk (or alternative plant milk)

1 Conference Pear

METHOD – Serves 2

Put oats, cacao, maca and cinnamon in a saucepan along with 2 ½ cups of almond milk.  Bring the mixture to the boil and simmer for 5 minutes.  Keep an eye on the consistency of the mixture and add the rest of the almond milk if necessary.

SERVING SUGGESTIONS

Top with half a sliced pear and small dollop of almond butter

Stir in grated orange zest and top with some orange segments

Add chopped banana with a spoonful of peanut butter

Top with apple slices and pumpkin seeds

Add Raspberries/Blueberries and cacao nibs

I hope you enjoy this delicious recipe as much as I do! It’s so easy and delicious, a great start to the day 🙂 With all these serving suggestions, you can see there are loads of ways to boost the nutrient density of this meal. Get creative and power up your poridge!

Ruth x

Vegan Lentil Meatballs with Courgetti

These Lentil Meatballs are quick to make and are a perfect ‘easy meal’ to throw together when you have friends or family coming for dinner.  The finished dish is nutritionally balanced, filling and light enough to allow room for dessert.

Even though I made it up as I went along this recipe turned out to be a great success.  I made this at my Gran’s when visiting family in Devon – as usual I couldn’t resist the opportunity to host a Vegan supper and get everyone together to enjoy some delicious food.

I stuck to a simple tomato sauce with this recipe because it’s clean on the palate.  There were some locally grown organic tomatoes for sale at the village shop so I added some of these to the sauce too. Tomatoes are a great source of vitamins B6, C, K, beta-carotene, and minerals potassium and manganese. The plant nutrient lycopene in the tomatoes has been linked to prevention of cancers such as prostate and lung, as well as other diseases.

I used one can of chickpeas and one of green lentils – however you could use two of green lentils, depending on what you have in the cupboard.  The lentils and chickpeas provide 24g of protein between 4, and you can increase this by using edamame bean or black bean pasta.

Print Recipe
Vegan Lentil Meatballs with Courgetti
The flexibility of this recipe is great and you can adapt different parts of it to suit your taste! If you're in the mood for Italian you can major on basil flavours and drizzle with olive oil when serving. Alternatively if you're feeling adventurous add some aromatic Moroccan spices such as cumin, turmeric, coriander etc to the meatballs.
Lentil Meatballs with Courgetti and Tomato Sauce
Course Main Dish
Cuisine Italian
Prep Time 10 minutes
Cook Time 35 minutes
Passive Time 0 hour
Servings
people
Ingredients
Vegan Lentil Meatballs
Tomato Sauce
To serve:
Course Main Dish
Cuisine Italian
Prep Time 10 minutes
Cook Time 35 minutes
Passive Time 0 hour
Servings
people
Ingredients
Vegan Lentil Meatballs
Tomato Sauce
To serve:
Lentil Meatballs with Courgetti and Tomato Sauce
Instructions
  1. First start by making the flax egg and letting the mixture thicken – this will only take 2-3 mins. Lightly grease a baking tray with coconut oil. Add all Lentil Meatball ingredients to the food processor and pulse gently until the mixture starts to stick together and become doughy. I prefer to leave little chunks in mine for texture so I don’t blend too much. If the mix is too dry try adding a bit more tomato paste, if too wet add a sprinkle of flour until the mixture holds when formed into balls. Scoop a dessert spoon sized amount of the mixture onto your hand and gently roll into a ball. Add each ball onto the baking tray.
  2. Once you’ve used up all the mixture, pop the tray into the oven at 180 degrees C for 35 minutes (or until brown). I prefer to turn the meatballs over half way to make sure they are crunchy all over – mmm!
  3. Whilst the meatballs are in the oven, on a medium heat melt coconut oil in a saucepan and gently cook the onion and garlic until softened. Stir in the tomatoes and spices. Bring to a simmer and cook for 15-20 mins. Give the sauce a little taste after 10 mins -I often add a small sprinkle of coconut sugar if the sauce is tasting too acidic. Stir in the basil and season with salt and pepper. This can be blended in a food processor if you’d prefer a smooth sauce.
  4. Spiralise the courgettes into noodle strands to make the ‘courgetti’. You can serve the courgette cold or if you’d prefer blanch in boiling water for 30 seconds to soften (although this will reduce the nutrients slightly).
    Courgetti
  5. Serve with a sprinkle of Vegan Parmesan and Fresh Basil
    Lentil Meatballs with Courgetti and Tomato Sauce
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Bon Apetit 🙂

Let me know how you get on with this Vegan Lentil Meatballs recipe and tag @theveganedit in your Instagram pics! x