Tag: vegan bowl

Crispy Lemongrass Salad

During hot weather I find myself eating a lot a salad. Many folks find salad quite full but I love different vegetables and flavour combinations. This warm salad is a perfect evening meal on a warm summer evening.

Ingredients

Baby cabbage

Pak choi

Orange and yellow peppers

Sugar snap peas

Broccoli

Lemongrass

Lemon

Garlic

Ginger

Coriander

Gluten free tamari sauce

Coconut oil

Start by preparing the flavours, I use a garlic mincer to prepare garlic and lemongrass and I grate ginger and chop the coriander finely.

Nextheat a little coconut oil in a wok and add the sliced peppers and broccoli once warmed to temperature. Once the vegetables are in I add the herbs and spices so they can absorb into the vegetables during cooking. Stir fry for 5 minutes before adding the sugar snap peas and continuing to stir fry for a further 5 minutes. You can increase the cooking time but I like my veg pretty crunchy.

Whilst the veggies are cooking I lightly steam the cabbage and Pak choi to make a leafy base.

Serve with a slice of lemon and a drizzle of gluten free tamari for a zingy finish. This is a wonderful salad full of flavour and far from boring. Ideal for vegans, veggies, coeliacs and everyone else besides!

IKEA Veggie Balls – gluten free & vegan

Plant based choices are really taking off and I’m delighted to be finding vegan and coeliac friendly foods in places I wouldn’t usually look for them.

Following a lead from a vegan friend I recently got myself to IKEA to sample their veggie take on the iconic Swedish meatballs.

I have not been dissaoppointed. In the food section before the exit (several packs of candles and mini cacti after I arrived) I found the frozen veggie balls called Allemansrätten. You can buy a quite frankly huge bag for only £3.95 so it’s very affordable.

Also very easy, they cook from frozen and take less than 20 minutes. I’ve cooked these tasty gluten free goodies with kale, spinach garlic and green beans and served with hearty brown rice for a summery and delicious evening meal.

Happy IKEA-ing to all!

Tamari Tofu and Aubergine

Tofu is such a perfect food. Loved by vegans it brings protein and nutrients as well as a tasty staple and focus of a meal.

This meal is so easy cook. Start by marinating sliced aubergine and tofu in tamari sauce. I’m using the Kikkoman gluten free tamari.

Then heat a large griddle pan. To reduce fat I use Fry Light Coconut spray rather than a full oil. Cook chopped tofu and aubergine on the hot griddle turning half way through. It will only take a few minutes to cook the tofu and aubergine.

Just before cooking is completed add chopped spring onions to fry lightly.

Serve with steamed mange tout for a tasty vegan treat.

Roasted Chickpeas and Vegetables with Quinoa

I’m working on increasing my protein as I’m stepping up some exercise. As a vegan I am constantly asked how I get any protein at all. One of the answers to this is quinoa which is a complete protein with all the amino acids you need.

This quinoa based dish is easy to make and perfect for packed lunches.

Start with a large roasting pan and preheat the oven. I’m using chopped courgette, red pepper, yellow pepper and carrots.

Add to the roasting dish. Instead of drizzling with oil I’m using Fry Light sunflower and squirt the vegetables with a few sprays. Roast for 45 minutes. It’s time to add the chickpeas! Drained chickpeas and cherry tomatoes will bring different textures and more protein to the roasted vegetables. Sprinkle the vegetables with a generous dash of cayenne pepper for a spicy flavour and then continue to roast for another hour. At the same time cook quinoa.

When both are cooked drain the quinoa and stir through the vegetables evenly. Tasty hot or cold it makes and ideal lunch or evening meal.

Tofu and Tamari Greens

Tamari is a great flavour for coeliacs, unlike soya sauce which contains wheat there is no gluten and Tamari will make food taste excellent without the illness.

With protein from the tofu this dish is also excellent for vegan coeliacs like myself.

Start by cubing the tofu and adding to a heated wok. I’m using sesame oil to cook as although I’m allergic to nuts I can (and do) enjoy sesame.

Cook the tofu evenly until starting to go lightly golden. Then add garlic and coriander. Continue to cook for a few minutes stirring frequently.

Add prepared vegetables. I’m adding tenderstem broccoli, Pak choi, spring greens, mange tout and red onion.

Continue to stir fry for 10 minutes then add a few splashes of Tamari. I use the Clearspring Tamari as it is organic as well as veggie and gluten free.

I love this tofu packed stir fry and hope you will too.

Mexican inspired fried rice

As a coeliac I eat a lot of quinoa and rice as a way to bulk up meals and enjoy some carbs. This recipe takes the crisp texture of a fried rice dish and combines it with tasty veg and a little heat.

Start by popping the rice onto cook. I’m using brown rice as the process applied to white rice reduces the nutritional value in white rice. Add rice to a pan of boiling water and leave to cook for 20 minutes stirring regularly.

The time the rice takes to cook is ideal veg preparation time. I’m using a red pepper, a courgette, half a cucumbers large avocado and a number of sweet, small tomatoes. Chop all the veg into small chunks approximately 1cm square.

Once the veg is chopped heat a small amount of oil in a large pan. I’m using Fry Light Avocado as it is lower in calorie and a complementary flavour. Add the chopped pepper and courgette to the pan and cook until slightly softened.

When the brown rice has cooked and been thoroughly drained add it to the pan and continue to fry.

After 10 minutes of cooking the rice should be crisp and tasty. Sprinkle over a dash of cayenne pepper and stir through chopped coriander.

Add the chopped avocado, cucumber and tomato to make a crisp, tasty and warm fried rice salad.

Tucking into this beauty for dinner has me thinking about the spring and summer ahead already.

Steamed Vegetable Quinoa

Healthy January is here. I’m loving seeing so many fresh vegetables when I’m shopping. This is a really tasty combination of vegetables and quinoa with a simple lemon twist. Perfect lunch. 

Start by cooking quinoa. Ensure there is plenty of water in the pan, bring to the boil, add the quinoa and simmer for 10 – 15 minutes. Quinoa is a great staple for me as a coeliac vegan. Quinoa contains high volumes of protein is a complete protein containing many more amino structures and amino acids. It’s also one of few grains free from gluten. 

Whilst the quinoa is cooking it’s a great time to prep and steam the veg. Chop courgette into slices and then halves, chop broccoli into florets and prepare broad beans. I’ve bought prepared and podded broad beans so all I need to do is steam. Steam the vegetables. I like them all denote with a little crunch and I’m sure you will too. 

When the quinoa is cooked and the vegetables are steamed stir through so they are evenly mixed. Add a small drizzle of olive oil, a squeeze of fresh lemon juice and some black pepper. 

This dish is lovely warm but also makes a delicious lunch cold as a packed lunch. I hope you love it as much as I do and the bright, fresh flavour helps you chase away the January blues! 

Scrambled Tofu Stir Fry

Silken tofu is an ideal vegan substitute for egg and partners perfectly with stir fry dishes. 

Start by warming a little oil in a large pan or wok. I’m using sesame oil. Once the pan and oil is hot add the tofu first. I start by chopping the silken tofu into squares and adding to the pan. 

As you stir the tofu it will take on a scrambled consistency and will break into smaller pieces. After 10 minutes cooking the tofu add your stir fry veg. I’m using a lot of mixed vegetables but for this dish I’m adding quite a lot of asparagus as it adds crunch and texture. 

Continue to cook with the added vegetables for a further 10 minutes. Add tamarind sauce for the last few minutes. As I’m coeliac I use Clearspring Tamari as unlike other soya sauces it doesn’t contain any wheat or gluten. 

Once cooked serve and enjoy. I’ve added a little sweet chilli sauce too. 

Roasted Vegetable Vegan Bowl

A good roast dinner is a staple in the UK so I’ve taken all the best (and all the cruelty free) bits of a Sunday roast and used it to make up a delicious bowl of gluten free veggies perfect for a vegan lunch!

Start by preparing the vegetables. Chop sweet potatoes and carrots into approximately 1cm wide slices. I leave the skin on as it adds extra flavour and nutrition. 

Then place into a baking tray and add a little oil. I use Fry Light Olive spray rather than oil as I think it produces as good a result with far fewer calories and fat. 

Seasoning is key. I use chopped sage, salt and pepper on the sweet potatoes and rosemary on the carrots. Place into a hot oven and roast for about an hour turning the vegetables half way through. 

Whilst the vegetables are roasting now is a great time to get some toasted chickpeas sorted. Again I use Fry Light Olive spray and add chopped garlic to a small frying pan. Add the chickpeas and sizzle for about 5 minutes. Then squeeze fresh lemon over the pan and continue to cook for a further 5 minutes. 

When all the vegetables are cooked start layering into a bowl. I start with a healthy base of spinach. High in vitamins and minerals spinach is a great super food. 

Add the roasted vegetables and enjoy a delicious Sunday lunch ideal for vegans and vegetarians alike.