I decided to look at different food allergies or preferences which are often called Free From. There is Gluten, dairy, meat and various other food types that some of us can’t or don’t want to eat. So far we have looked at sugar-free, dairy-free and meat-free and now we look at Animal product free (Vegan). When Vegan started getting popular I thought recipes would be very hard to do but actually many are very easy and tasty. If you want a change from meat chilli con carne then why not try the non carne below?
Chilli Non Carne with Baked Sweet Potato
- 400g canned black beans
- 210g chopped tin tomatoes
- 1 avocado
- 1/2 vegetable stock cube
- 5g fresh coriander
- ½ tsp chilli flakes
- 1 red onion
- 2 sweet potatoes
- 2 tsp smoked paprika
- 1 red pepper
- 1 tsp ground cumin
- 1 garlic clove
- 1 lime
Preheat the oven to 220°C/ 200°C (fan). Pierce sweet potatoes with a fork, microwave for 5 – 7 minutes, and transfer to oven with drizzle of olive oil for 15 minutes. Chop red pepper, garlic, ¾ of red onion and most of the chopped coriander. Heat large frying pan with small amount of oil then add onion and garlic. Rinse beans, peel and remove stone from avocado and cut up. Boil small amount of water (200ml) and dissolve veg stock. Add cumin, chilli flakes and paprika and let it stand for a further 1 minute. Add peppers, beans, tomatoes, add the stock and cook for 15 minutes on low heat. In a food processor add the avocado, the rest of the onion and coriander plus the juice of the lime. Blitz until smooth. Cut the sweet potatoes in half and serve with the non-chilli.
Leek and Parsnip Bake
- 350g parsnips (Cubed)
- 350g leeks (chopped)
- 1tbsp olive oil
- Almond Milk
- 2tbsp plain flour
- 225g low-fat soft vegan cheese
- Salt and pepper
Boil parsnips in water until tender, drain and mash. Heat the oil and cook leeks until tender. Add half the leeks to the parsnips, stir in the flour and then add some almond milk until a smooth mixture forms. Spread the mixture in a tin and bake on 190 degrees for 25 minutes. Stir the remaining leeks into the soft cheese. Add seasoning to taste. When the bake is cooked remove from the oven and spread the leek mixture over the top. Serve either hot or cold.
- 100g cashew nuts, unsalted
- 1 tbsp olive oil
- 1 red onion, chopped
- 1 carrot, chopped
- 100g mushrooms, chopped
- 1 clove garlic, chopped
- 1 tbsp soy sauce
- 1 tsp almond milk
- 50g breadcrumbs
- Flour for dusting
Pre-heat the oven to 180ºC. Spread the cashew nuts on to a baking sheet and cook for 8-10 minutes, or buy roasted, unsalted cashew nuts. Spread cashew nuts over baking tray and cook for 10 minutes. Heat olive oil in frying pan and sauté onions, carrot, mushrooms and garlic until the vegetables are soft. Chop the cashew nuts finely and add the vegetable mixture, soy sauce, breadcrumbs and a small amount of almond milk and mix together. Form into patties and dust with flour then refrigerate for one hour before cooking in a frying pan or on the BBQ.
Vegan Shepherd’s Pie
- 3 lbs potatoes,
- 4 tablespoons olive oil
- 1/2 cup vegan sour cream
- 1 tsp truffle oil (optional but amazing)
- 2 tsp garlic powder
- 1 tsp salt
- 1/2 tsp pepper
- 1/2–1 tsp nutritional yeast– optional!
- 3 tablespoons olive oil or vegan butter
- 1 large onion diced (or substitute 2 cups leeks)
- 1 lb sliced mushrooms
- 1 1/2 cups celery diced (or sub part or all of a fennel bulb)
- 1 1/2 cups carrots, peeled, diced in small 1/2 inch cubes
- 1 1/2 cups parsnips, peeled, diced in small 1/2 inch cubes
- 1 1/2 cup frozen peas
- 1 1/2 cups cooked white beans
- 6 cloves garlic- roughly chopped
- 1 tsp salt, more to taste
- 1/2 tsp cracked pepper
- 1 tablespoon fresh thyme leaves (or 1 teaspoon dried)
- 1/2 cup dry white wine
- 4 tablespoons flour (or use GF flour)
- 3 cups rich veggie stock
- A few drops of Apple Cider Vinegar
- 1 teaspoon dijon mustard
- 1/2 cup fresh italian parsley, chopped
Preheat oven to 375°F or 190°C
Start with making the mash in the usual way, peel boil etc.
In large pan heat oil, sauté onions and mushrooms for 7-8 minutes then add parsnips, carrots, celery, garlic, thyme, salt and pepper stirring for 10 mins until carrots are al dente and mushrooms give off their liquid. Increase heat slightly until all liquid is absorbed.
Add wine, simmer on med-low heat until carrots/parsnips are perfectly tender and wine has been absorbed. Add the peas and white beans. Sprinkle the veggies with 4 tablespoons flour (or use GF flour) and stir it for about 2 minutes letting the flour cook a bit. Add 1 cup warm veggie broth to the pot, stirring until the stew thickens, then stir in the remaining broth a cup at a time, simmering, and letting it thicken.
Add the mustard. Turn off heat. Taste for salt, and add more to taste, and more cracked pepper if you like too. Add a few drops of apple cider vinegar to brighten, tasting as you add. Stir in the fresh parsley. Drain the potatoes but keep some of the water, mash the potatoes in the saucepan, add olive oil, vegan sour cream, granulated roasted garlic, salt, pepper and truffle oil if using. Add a 1/4 cup- 1/2 cup of the hot potato water to loosen them ( easier to spread).Whip them up until creamy with the masher! Taste and adjust salt and pepper. Place the vegan stew into an oven dish. Spoon the creamy mashed potatoes over the stew, or use a piping bag and pipe out the potatoes over the stew.
Place baking dish or individual pies on a sheet-pan to catch the drippings and bake until bubbly and golden, about 20-30 minutes.