Saturday, July 1, 2017

Simple Vegan Recipes

The beauty of vegan recipes is that most of them that are quick and easy to make. In order to make endless simple vegan recipes here is a list of basic ingredients to stock your kitchen with, ensuring you will be always be able to whip up a delicious, vegan meal in minutes.

vegan recipes

Top Store Cupboard Ingredients For Simple Vegan Recipes

Beans and pulses

If you have a good selections of beans and pulses then you will quickly be able to whip up delicious simple vegan recipes such as stews, soups, dips and salads. Dried beans are more nutritious than canned, however canned beans are much quicker to prepare. Some beans and pulses to stock up on include:
  • Black eyed beans
  • Chick Peas
  • Cannellini beans
  • Kidney Beans
  • Lentils
Grains
Grains provide a valuable source of protein to vegans, as well as being packed with many other vital nutrients. They can be used to make all kinds of vegan meals. Ensure you have a selection of the following:
  • Quinoa
  • Bulgur Wheat
  • Couscous
  • Millet
  • Brown Rice
Nuts, Seeds and Dried Fruit
Nuts and seeds should be a daily occurrence in a vegan diet, providing essential omega 3, as well as a multitude of other valuable nutrients. They are ideal to be eaten as energy providing snacks, as well as being used in numerous vegan dishes.

Stock up on the following:
  • Almonds
  • Brazil Nuts
  • Cashews
  • Pistachios
  • Pumpkin Seeds
  • Sunflower Seeds
  • Hemp Seeds
  • Dates
  • Figs
  • Apricots
  • Goji Berries
Basic Store Cupboard Ingredients
Many basic store cupboard ingredients that are found in every kitchen are also vegan, and are essential for creating a wide variety of simple vegan recipes. These include:
  • Olive Oil
  • Dried Herbs and Spices
  • Pasta (not egg based)
  • Noodles (not egg based)
  • Tinned Tomatoes
  • Tomato Puree
  • Tinned Fruit
  • Soy Sauce
  • Vegetable stock cubes

Top chilled ingredients for simple vegan recipes

Vegan Substitutes
There are now many vegan substitutes available for animal products such as meat and dairy. While it is better to eat whole, natural foods as the bulk of your diet, these foods can have their place in a vegan diet, and can be used to create quick and simple vegan recipes . Always be careful to check the label, as the products are sometimes only suitable for vegetarians, not vegans. Vegan substitutes include:
  • Vegan Margarine
  • Vegan Cheese
  • Vegan Mayo
  • Soya Milk
  • Soy Yoghurts
  • Soy Ice Cream
  • Meat Substitutes (e.g. mince, burgers, sausages etc.)
  • Tofu
Fresh Fruits and Vegetables

Fresh fruits and vegetables should be the main ingredient in a vegan diet, and can be used to make endless simple vegan recipes.

Fresh fruits and vegetables can actually be the most exciting aspect of a vegan diet when used creatively, and in variety.

Make an effort to increase your repertoire of simple vegan recipes using fruits and vegetables, and you will be astounded at the delicious creations that are possible.

Experiment with as wide a variety of seasonal fruit and vegetables as you can, and try to eat organic whenever it is available.

Top frozen ingredients for simple vegan recipes

While fresh food is always preferable to frozen, frozen food can have its place in a healthy vegan diet.

Frozen food retains more nutrients than “fresh” food that has been sitting around for weeks, and is ideal for creating simple vegan recipes in a hurry when you haven’t had a chance to get to the store. Top ingredients to keep in the freezer include:
  • Frozen fruits and vegetables
  • Freezable vegan meals such as soups and stews (preferably home made)
  • Vegan meat substitutes

Delicious Simple Vegan Recipes To Get You Started

Indian Spiced Yellow Bell Pepper Soup
This simple soup makes a satisfying vegan lunch, and will give you a good dose of beta carotene and vitamin c.

Serves 4 

Ingredients:
  • 3 yellow peppers, halved, cored and deseeded
  • 3oz vegan margarine
  • 2 pints vegetable stock
  • 1 tsp mild curry powder
  • 1/4 tsp ground turmeric
  • 1 tbsp fresh chopped cilantro
  • 10oz potatoes, chopped
  • Sea Salt
Yellow Bell Pepper Soup

Method:
  • Finally dice one half of a yellow bell pepper, and put in a small saucepan. Roughly chop the remaining bell peppers.
  • Melt 2oz of the vegan margarine in a large, heavy-based saucepan, and add the onion and roughly chopped bell peppers. Gently saute over a medium heat for 5 minutes. Add the stock, curry powder, fresh coriander and potatoes. Bring to the boil, then reduce the heat and simmer for 45 minutes or so until the vegetables are tender.
  • Meanwhile, melt the rest of the vegan margarine with the diced yellow bell pepper, and cook over a gently flame until very tender. Put to one side for use as a garnish.
  • Using a hand blender or food processor, blend the soup in batches until smooth, then transfer to a clean pan and reheat. Ladle into warmed soup bowls, and garnish each portion with the reserved bell pepper.

Stuffed Butternut Squash
This butternut squash recipe can be served as a filling entree for 2 people when served with a side salad, or for 4 people as a side dish or starter. It is adapted from a Jamie Oliver Recipe.

Ingredients:
  • 1 handful dried porcini mushrooms
  • 1 butternut squash, halved and seeds removed (reserve seeds for later)
  • Extra Virgin olive oil
  • 1 red onion, diced
  • 1 clove garlic, crushed
  • 1 tsp coriander seeds, bashed up in a pestle and mortar
  • pinch dried red pepper flakes
  • 1 tbsp chopped fresh rosemary
  • 5 sun dried tomatoes, chopped
  • Sea salt and black pepper
  • 3 1/2 oz basmati rice
  • 1/2 handful toasted pinenuts
Butternut squash

Method:
  • Soak the porcini in 1/4 pint boiling water for 5 minutes.
  • Preheat the oven to 450 F.
  • Remove some extra flesh from the butternut squash by scoring along the length of it with a teaspoon. Finely chop the removed flesh with the reserved seeds. Add this mixture to the a frying pan with 4 lugs olive oil, red onion, garlic, coriander seeds, chilli, rosemary and sun dried tomatoes. Fry for about 4 minutes until softened.
  • Add the porcini, together with half the water they were soaking in. Cook for a further 2 minutes, then season.
  • Stir in the rice and pinenuts, then pack the mixture tightly into the two halves of the squash, and the press the two halves together.
  • Rub the outside of the butternut squash with olive oil, and then wrap in tin foil, and bake in the hot oven for 1 hour 15 minutes. Serve.

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