Filling Veggie Suppers | SLMan
Veganuary or not, eating one or two meat-free meals a week is good for the planet and great for your health. Still got reservations? Henry and Ian, authors of the nation’s biggest-selling vegan cookbook, serve up recipes to prove cooking with veg doesn’t have to be dull – or leave you feeling hungry.

RAINBOW STIR-FRY

“This dish is exactly what we mean when we say ‘eat the rainbow’. Just look at all that colour. It’s a super-quick dish to cook, so get everything ready before you start. Use an oil with a high smoke point, like rapeseed oil, so that it doesn’t burn. This stir-fry already contains edamame beans, noodles and cashew nuts, but you can add a little tofu to boost the protein even further.”

SERVES 2

INGREDIENTS

  • 1 red onion
  • 5cm piece of fresh ginger
  • 1 red pepper
  • 40g of cavolo nero
  • 50g of Tenderstem broccoli
  • 50g of baby sweetcorn
  • 1 carrot
  • 50g of frozen edamame beans
  • 150g of wholewheat noodles
  • ½ tbsp of rapeseed oil
  • 1 tsp of sesame oil
  • 60g of mangetout
  • Salt & black pepper

TO SERVE

  • 25g cashews
  • 4 radishes
  • 1 spring onion
  • 1 lime
  • 10g fresh coriander leaves
  • 1 tbsp mixed sesame seeds

UTENSILS

  • Blender
  • Fine grater or microplane
  • Saucepan
  • Wok

METHOD

1. First, make the sauce. Peel and roughly chop the garlic. Halve the limes. Rip the stems from the chillies, cut them in half lengthways and remove the seeds if you wish. Put the garlic cloves, soy sauce, sesame oil, rice wine vinegar, chillies and coriander leaves into the blender. Squeeze the lime juice into the blender and blitz to make a sauce. Taste, tweak and season to perfection with salt and pepper. Keep to one side.

2. Now, prep the components of the stir-fry. Peel and thinly slice the red onion. Peel the ginger by scraping off the skin with a spoon, then grate. Trim, halve and core the red pepper, then thinly slice. Remove the tough stalks from the cavolo nero and thinly slice the leaves. Trim and quarter the Tenderstem broccoli lengthways. Halve the baby sweetcorn lengthways. Peel the carrot and cut it into matchsticks. Cook the edamame following the packet instructions. Trim and thinly slice the radishes. Trim and thinly slice the spring onion. Cut the lime into wedges.

3. Now, prep the noodles. Cook the noodles following packet instructions. Drain the noodles in a sieve, tip them back into the saucepan, pour over the sauce and toss to combine.

4. Time to make your stir-fry. Heat the rapeseed oil in the wok over a high heat. Add the red onion, ginger, pepper and a pinch of salt and stir (or toss) for 1 minute. Add the broccoli and baby sweetcorn and stir for 1 minute. Add the cavolo nero, edamame and sesame oil and stir for 1 minute. Add the carrot and mangetout and stir for 1 minute. Tip the cooked noodles into the pan and stir for 1 minute.

5. Time to serve. Plate up the stir-fry. Sprinkle it with the cashews, radish, spring onion, coriander leaves and sesame seeds, and serve immediately with the lime wedges.

539 Kcal | LOW SUGAR | HIGH FIBRE | PROTEIN-PACKED
 

HEALTHY SAAG PANEER

“We’ve recreated the mildly acidic taste and springy texture of paneer by flavouring tofu with a combination of nutritional yeast, miso and lemon. Spinach is a great addition to a curry and you can pack in loads, as it wilts down so quickly. Go for wholemeal chapatis on the side.”

SERVES 2
 
INGREDIENTS
 
FOR THE TOFU PANEER

  • 250g of firm tofu
  • 1 lemon
  • 2 tbsp of nutritional yeast
  • 1 tbsp of white miso paste
  • 1 tsp of coconut oil (melted)

FOR THE SAAG

  • 1 onion
  • 2 garlic cloves
  • 5cm piece of fresh ginger (about 15g)
  • 2 tomatoes
  • 500g of fresh spinach leaves
  • 1 tbsp of olive oil
  • 1 tsp of cumin seeds
  • 2 tsp of garam masala
  • ½ tsp of ground turmeric
  • ½ tsp of chilli flakes
  • 2 tbsp of soya cream
  • Salt & black pepper

TO SERVE

  • 2 wholemeal chapatis or roti (or cooked brown rice)

TO SERVE

  • 2 wholemeal chapatis or roti (or cooked brown rice)

UTENSILS

  • Baking tray lined with parchment paper
  • Tofu press or 2 clean tea towels and a weight such as a heavy book
  • Fine grater or microplane
  • Large frying pan

METHOD

1. Preheat the oven to 180ºC and first make the paneer. Press the tofu by placing it between two clean tea towels. Lay it on a plate and put a weight on top. Leave for at least 30 minutes to drain off any liquid and firm up. Zest, halve and juice the lemon into a mixing bowl. Add the nutritional yeast, miso paste and coconut oil; mix with a fork to combine. Cut the pressed tofu into 1.5cm cubes. Tip the cubes into the mixing bowl, toss to coat and leave to marinate for 25-30 minutes. Spread the cubes out on the lined baking tray, put the tray in the oven and bake for 20-30 minutes until golden, turning them once, halfway through the cooking time.

2. Now make the saag. Peel and finely dice the onion. Peel and grate the garlic. Peel the ginger by scraping off the skin with a spoon, then grate it. Dice the tomatoes. Roughly chop the spinach. Heat the oil in the large frying pan over a medium heat. Add the cumin seeds and stir for 30 seconds. Add the onion and a pinch of salt and cook, stirring, for 5-7 minutes. Add the garlic and ginger, and stir for 1 minute. Add the garam masala, turmeric and chilli flakes, and stir for 30 seconds. Add the tomatoes and stir for 3-4 minutes. Add the spinach and stir for 2 minutes. Finally, add the soya cream and stir for 2 minutes until the saag has a creamy consistency. Taste the saag and season to perfection with salt and pepper.

3. Transfer the saag to a serving bowl. Take the paneer out of the oven. Place the paneer cubes on the saag and serve immediately with brown rice, or wholemeal chapatis or roti. 

716 Kcal | LOW SUGAR | HIGH FIBRE | PROTEIN PACKED

 

ULTIMATE VEG TACOS

“These tacos are a feast for the eyes. We love the combination of colours, textures and flavours – they’ve got everything you could wish for in a meal. The simple salsa and avocado tang also works really well as a side with lots of dishes and salads.”

SERVES 4
 
INGREDIENTS
 
FOR THE ROASTED PEPPERS

  • 1 red onion
  • 2 orange peppers
  • 1 tbsp of olive oil
  • Salt & black pepper

FOR THE ROASTED CORN                                                                         

  • 1 x 2OOg tin of sweetcorn in water (no added salt)
  • ½ tsp of smoked paprika
  • ½ tbsp of olive oil

FOR THE BANGIN’ BLACK BEANS

  • 2 garlic cloves
  • 1 x 4OOg tin of black beans in water
  • 1 tbsp of olive oil
  • ½ tsp of ground cinnamon
  • ½ tsp of ground cumin

FOR THE SIMPLE SALSA

  • 5Og of cherry tomatoes
  • 1 spring onion
  • 5g of fresh coriander leaves
  • ¼ tsp of chilli powder
  • ½ lime

FOR THE AVO TANG

  • 1 ripe avocado
  • 1 lime

TO SERVE

  • ½ fresh green chilli
  • 2 limes
  • 8 small corn tortillas
  • 1Og of fresh coriander leaves

UTENSILS

  • 2 baking trays lined with parchment paper
  • Fine grater or microplane
  • Small saucepan

METHOD

1. Preheat the oven to 180°C. First, roast the peppers. Peel, halve and cut the red onion into 5mm­thick strips. Halve, core and cut the peppers into 5mm-thick slices. Put the onion and pepper in a bowl, drizzle over the olive oil, add a pinch each of salt and pepper. Toss to combine. Spread out on one of the lined baking trays, put in the oven and bake for 25-30 minutes. 

2. Get the roasted corn in the oven. Drain and rinse the sweetcorn, pat dry with kitchen paper, then tip the kernels into a bowl with the smoked paprika and stir to combine. Sprinkle over a little salt and pepper. Tip the sweetcorn onto the second baking tray; put the tray in the oven and roast for 30 minutes, stirring halfway through. Take both trays out of the oven, drizzle the corn with the oil and set to one side. 

3. Meanwhile, make the black beans. Peel and grate the garlic. Drain and rinse the beans. Tip them into a bowl and mash with a fork. Heat the olive oil in the small saucepan over a medium heat. Add the garlic and stir for 30 seconds. Stir in the cinnamon and cumin. Add the black beans and stir to combine, adding the water to loosen the mixture. Taste and season to perfection with salt and pepper. 

4. Make the simple salsa. Quarter the tomatoes. Trim and thinly slice the spring onion. Roughly chop the coriander leaves. Put the chilli powder in a bowl, squeeze in the lime juice and stir. Stir in the tomatoes, spring onion and coriander leaves. Set to one side. 

5. Make the avo tang. Halve and carefully stone the avocado by tapping the stone firmly with the heel of a knife so that it lodges in the pit, then twist and remove. Halve the lime. Scoop the avocado flesh into a bowl, squeeze in the lime juice and mash with a fork to a textured cream. 

6. Lay all the elements of your Ultimate Veg Tacos on the table. Trim and thinly slice the chilli. Cut the limes into wedges. Spoon a layer of beans and roasted pepper and onion onto each tortilla. Spoon over some avo tang and simple salsa. Sprinkle with roasted corn, garnish with coriander leaves and chilli. Add a squeeze of lime and serve. 

203
 Kcal | LOW SUGAR | HIGH FIBRE | PROTEIN PACKED

BOSH! Healthy Vegan by Henry Firth and Ian Theasby is out now. Buy it here.
 

 

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