Savoury Vegan Glutenfree ‘Cheese’ & Herb Scones

30202576_UnknownMy husband and I (no, not that one) were having our usual late afternoon dilemma about what to have for dinner. It was freezing cold, we had the woodburner going and neither of us wanted to move to the kitchen, which is much colder as it’s in the flat-roofed extension. I began musing about dumplings. I haven’t had them for years. On the whole, I don’t go much for starchy foods and I’d rather fill up on fresh veg, salad, fruit or hummus than on bread, pancakes, pizza base etc. But today, I was besotted with the idea of casserole and dumplings.

However, as the beady-eyed ones among you will have noticed, this recipe is for scones not dumplings: I chickened out from putting them in the casserole as it was the first time I’d tried making them since becoming vegan and gluten-free, and I didn’t want to risk ruining the casserole if they didn’t turn out well. So I made the mixture into scones and cooked them separately, but I’m confident – well, sort of – that they will work as dumplings, too. Just make the recipe with a little less liquid to make them firmer and roll into balls or cut into thinner scones and layer over the top of the casserole (I haven’t tried that yet).

30202624_UnknownYou will also notice that I titled the recipe Cheese and Herb scones, when I specify cumin in the ingredients list,  but you can use whatever herb or spice you want. I chose cumin as that was what I put in the black bean casserole they would be accompanying.

I used a mixture of flours, I’m sure any combination would work providing the majority of it is Self-Raising. I like to add different organic glutenfree flours to the commercial SR flour to provide more nutrients. I discovered chestnut flour a year or so ago when I bought it just to try it, and I added it to bread recipes and Carrot, Apple & Spice Cakes with Cashew Frosting.

It works well and has a sweet taste. I use it sparingly to make it last. I also added some Tiger Nut Powder*, which is very fine tiger nut flour, it’s also a little sweet and gives some texture too. But as I said, you can make up your own mix.

The recipe suggests rice milk because it’s thin and doesn’t have a strong flavour, I wanted them to be as light as possible.

816CB803-7C05-4B80-85DD-5C74061BE2C3These scones have protein, healthy fats, calcium, b vitamins and minerals, no refined sugar or jam in sight! I also had them as a snack with Bute Island Foods’  vegan mature cheddar ‘cheese’, (made from coconut oil and soya protein), they were delicious and very filling. They also freeze well.

***

Ingredients

(vegan, gluten-free, organic where possible, quantities are approximate)

5oz G/F SR Flour

2oz Chestnut Flour

1oz Tiger Nut Powder

1 Heaped Tsp G/F Baking Powder

2oz Solid Coconut Oil, soft enough to rub into the flour

2 Tbsps Nutritional Yeast Flakes

1 Tsp Dried Cumin

1 Tbsp Ground Golden Linseeds

Pink Himalayan Salt & Black Pepper to taste

1 Chia Egg (1 Tbsp Chia Seeds mixed with 3 Tbsps Water and left to stand for 10-15 minutes)**

Enough rice milk to make the mixture bind together and still be a bit sticky.

Method

Sieve the flours and baking powder into a bowl

Add nutritional yeast flakes, golden linseeds, salt and pepper and mix in

Add coconut oil and mix in well with finger tips until it resembles breadcrumbs, it takes a while but it’s worth taking the time

In a well in the middle, add chia egg and a little rice milk

Stir it together with a round-bladed knife to begin with and then get in there with your fingers and work all the mixture together, adding a little rice milk at a time until it all comes together in a ball

Knead a little until it is smooth and will roll, but it needs to be a little sticky too

Spread a fine layer of flour on a board and a rolling pin

Gently press and turn until your dough is a nice round, about an inch high or a little more – too thin and they will be dry and crunchy

Use either a cutter or a cup to cut out approx. 6 round scones or a knife to make triangle wedges

Lightly grease a baking tray, brush a little milk on the tops, and cook at approx. 200C for about 10-12 minutes, until risen and splitting, golden on top but a little soft in the middle

Cool them a little on a wire grid

9B787D6E-788B-48AE-BFE3-FA3D9EF55B6DEat warm as they are, or with a savoury spread or vegan cheese. We’ve had them with a black bean, cumin and winter veg casserole and Ginger-Spiced Squash & Apple Soup 

They were tasty, moist and very filling.

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*From The Tiger Nut Company

**Three Cheers for Chias! What Are Chia Seeds & How Do I Use Them? Recipes included

Copyright: Chris McGowan

 

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Ginger-Spiced Squash & Apple Soup

30200640_UnknownWe had a small squash in our veg box last week and this afternoon I was cold to the bone after venturing outside for a short walk – I think it was 5C – so I decided to use the squash in some soup. The squash had been sitting chopped up in the fridge for a couple of days and needed to be used. My husband does it for me and leaves it in the fridge so it’s available when I want to use it.

I didn’t exactly know what I was going to put in with it, but automatically reached for some carrots and saw the baking apples on the shelf. We still have a few left from the tree, but they are starting to go a bit soft and the freezer is already overflowing with stewed apple and crumbles, I thought I’d try one in the soup.

While I was chopping, I mused over what herbs or spices would go with it and decided on ginger, turmeric and cinnamon. I was feeling cold, tired and achy, a friend had been coughing over me while recovering from a nasty flu-like virus and I felt the need to protect myself: these three spices are not only warming but also anti-inflammatory. The squash, carrots and celery are rich in anti-oxidants, while the humble onion has long been used in Ayervedic medicine to relieve coughs, fevers and flu as well as to reduce pain and inflammation in joints. I was leaving nothing to chance! I had a big bowl of it for dinner that night, I thought the combination worked really well and I would certainly make it again.

Here’s the full recipe – you might need to adjust the spices, I just guessed and I loved it. I could feel the ginger warming my insides and the one apple was enough to give it a fruity flavour, almost sweet and sour.

Made enough for 3-4 servings

Ingredients

(Organic where possible, vegan and gluten-free)

1 Tsp Coconut Oil

1 Small Butternut Squash, peeled and chopped

1 Small Onion, chopped

2 Carrots, scrubbed and chopped (peel left on)

1 Thin Stick Celery, from the inner part of the bunch, not too strongly flavoured, with leaves, chopped

1 Medium Baking Apple, peeled and chopped

Approx. 750 mls Vegetable Stock (I used a Kallo stock cube) – enough to cover the vegetables

Ground Ginger, Turmeric and Cinnamon

Black Pepper

Sprig of Watercress or Spinach or Rocket to serve (optional)

Method

Melt the oil and sweat the vegetables with half a tsp of ground ginger, a couple of shakes each of turmeric and cinnamon and some black pepper for a few minutes with the lid on, stirring occasionally.

Add the apple, mix well.

Add stock and slowly bring to a simmer.

30200544_UnknownCook on the lowest heat for about 25-30 minutes, until everything is cooked but not mushy.

Blend to the thickness you like – I like to leave a little texture.

Serve with a twist of black pepper, a sprig of watercress and some warm seeded bread.

(When I had a second bowl the next day, I added a small handful of mixed watercress/spinach/rocket when I served it and I really liked it).

Please note: there is no added salt in the recipe because the stock cube had salt in it.

We had it with Savoury Vegan Glutenfree ‘Cheese’ & Herb Scones

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Copyright: Chris McGowan

Heart-Healthy Carob, Walnut & Lucuma Smoothie

29934304_UnknownI can’t describe how heavenly this is! I surprised myself, even though I love carob. This is one of those thick smoothies that can be served for breakfast or dessert. It’s very filling so maybe split between two if having it after a meal.

I used buckwheat flakes* because I had no oats left and lucuma powder as I’d run out of baobab. Lucuma is a Peruvian fruit grown at high altitudes, the powder has a subtle malty flavour. It is nutritionally healthy, containing protein, calcium, iron, B3 as well as a host of other vitamins and minerals.

Carob is also from South America and is a tasty alternative for anyone who can’t eat chocolate or cacao. I discovered it in the 1980’s when I was trying to find a healthier alternative to commercial chocolate bars and hadn’t yet come across raw cacao. It’s caffeine-free, low in sodium, contains calcium and is high in fibre. Carob contains gallic acid which is antiviral, antiseptic, antibacterial, acts as an analgesic and antioxidant.

Ingredients

(Vegan, Gluten-Free, Organic)

1 Heaped Tbsp Carob Powder

1 Banana, chopped

3 Dried Figs, chopped

Good Handful Walnut Pieces (and a few to serve)

1 Dsp Peanut Butter

1 Tbsp Buckwheat Flakes or Oats

1 Tbsp Chia Seeds

Coconut Water

1 rounded Tsp Lucuma Powder or Baobab Powder

***

Blend, chill (if you can wait!), add a sprinkling of chopped walnuts, and serve. Bliss.

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*See also:

Vegan Chilli with Aduki Beans & Buckwheat

Three Cheers for Chias! What Are Chia Seeds & How Do I Use Them? Recipes included

Anti-Inflammatory, Anti-Ageing Cherry, Chia and Lucuma Smoothie (no bananas necessary!)

Copyright: Chris McGowan

Vegan Shepherd’s Pie with Almond Butter Sweet Potato Mash

29937744_UnknownMy husband is vegetarian, I am vegan. I like to eat early, he likes to eat late. He likes potatoes, I don’t eat them (except for a rare and indulgent packet of potato crisps). He likes pies and pastry and chips. I prefer quinoa, stirfries and soups. He often does bike rides during the day or in the evening which also creates a dissonance in our eating habits, as does my propensity for staying up late and getting up even later! So how on earth do we manage to co-ordinate our meals? Well, a lot of the time, we each do our own thing, but just occasionally we manage to be at the dinner table together and once in a blue moon we end up with something on our plates that almost resembles the other’s. This was one of those nights, no bike rides and the clocks had just gone back, so we both felt we wanted to eat earlier than the clock dictated. I don’t know about you, but my body takes ages to adjust when the clocks change.

HB loves Shepherd’s Pie and makes it often, but it’s been years since I had anything resembling it. Tonight, however, I felt inspired and made my own vegan version with mashed almond butter sweet potato on top.

I can’t give entirely accurate measurements as I didn’t think I was going to be blogging it. You’ll know how much to make for the ‘innards’ (as my dad would call the vegetables underneath).

Basically, this is it went:

Soak a good amount (sorry, that’s the best I can do!) of green lentils while preparing the vegetables – soaking aids digestion. Lentils are a good source of iron, B6 and magnesium as well as fibre.

Chop an onion, garlic, a large carrot, half a stick of celery, celery leaves, a small beetroot, 2 chestnut mushrooms, and sweat them in coconut oil, with the lid on, later adding some frozen peas.

Meanwhile, peel and chop 2 sweet potatoes and place them in the steamer, ready to switch on about 15 minutes after the vegetables have started simmering.

Next, mix half a mushroom stock cube with about 400mls hot water, 1 tsp of yeast extract and some dried thyme.

Add the lentils and stock to the vegetables. Replace the lid.

While they cook, put a dish to warm for mashing the sweet potato and a flat dish for the completed Shepherd’s Pie.

29937632_UnknownWhen all are cooked, add a little thickening to the vegetables, mash the sweet potatoes in a warm dish, then mix in a heaping teaspoon of almond butter, some pink Himalayan salt and black pepper and a tablespoon of nutritional yeast flakes.

Spread the vegetable filling (with not too much gravy) in the bottom of the dish, cover with the sweet potato mash, using a fork to even it out and give it a textured appearance.

Place under the grill until it starts to crisp a little and turn golden.

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I served mine with some steamed broccoli and a little of the left-over gravy.

This made enough for 3 servings for me, with extra green vegetables. It’s very filling. There was also some vegetable filling left in the pan which I’ll probably have with pasta tomorrow.

My husband made his with Quorn mince, left out the beetroot, celery and celery leaves and used mixed herbs, he topped it with mashed potato made with rice milk and a buttery spread. To be fair, he didn’t know his was going to be photographed, so please excuse his presentation :-))

 

Copyright: Chris McGowan

Quick (no yeast) Vegan, Gluten-free Midweek Pizza

29937088_UnknownIt’s been a long time since I had pizza. To be honest, it was the melted cheese I liked, so when I became gluten-free and tried commerical free-from pizza (and found it disgusting), I stopped eating them. Going vegan therefore made no difference. But just occasionally I’d like to be able to have some, especially when the family are here. There isn’t time to make a one-off just for me, so I usually miss out. (Elsewhere in this blog is a recipe for Amazing Tomatoless Sauce for a vegan and gluten-free pizza).

The base is a quick, healthy, yeast-free version, using up leftover veg and tomato purée. It was inspired by Thalia, but I changed the flours as I don’t like commercial gluten-free flour if I can use more nutritionally-dense naturally gluten-free flour in its place.

This tasty pizza has a higher nutritional content than the usually high-fat, high-salt commercial varieties. Chickpea flour has protein, calcium, B6, iron, magnesium and fibre, tiger nut flour is gut-friendly, high in prebiotic fibre which helps balance blood sugar levels.

The base is sweet, crisp and filling, makes enough for about 3-4 servings depending on your appetite and what you have alongside it. (I’m thinking of trying the base recipe as savoury or sweet biscuits too, watch this space).

Ingredients

Base:

1 Cup Chickpea Flour (aka gram flour, besan flour)

1/2 Cup Fine Tiger Nut Flour

1 Tsp G/F Baking Powder

1/3 Cup Water

3 Tbsps Olive Oil

Pink Himalayan Salt & Black Pepper

***

Tomato Purée or Paste, or passata

***

Toppings: I used

Chestnut Mushrooms

Courgette (Zucchini)

 Spring Onions

Finely chopped Broccoli

Spinach

Sweetcorn

Green Beans

Olive Oil to drizzle over toppings

***

Fresh Basil

Nutritional yeast sprinkled on when cooked.

***

Method

Oven Temp: 180C

Sieve the dry ingredients, gradually add the water and oil in the middle and mix until it comes together like dough, adding more flour or water if necessary until it is the right texture to roll out. (If you have time, chilling it for a while may make it easier to handle, but I did it without). You can add spices or herbs if you want to flavour your crust.

29937008_UnknownFlour the surface and rolling pin well, and roll gently until you can lift it without it breaking – don’t overstretch it –  and place it on a pizza tray – one with holes in so both sides will cook without having to turn it over. (I tried turning it and it stuck, best to leave it in situ for the full cooking time). Once on the tray, press it with your fingertips so that it spreads more thinly and becomes the shape you want.

Cook for 10 minutes.

I stirfried the beans and broccoli very lightly as the green beans in particular wouldn’t have cooked before the rest was ready.

Spread with tomato purée or paste (or ready-made sauce if wished)

Cover with toppings, a couple of twists of black pepper, drizzle some olive oil over them

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Cook another 10 minutes until it’s the colour and texture you like.

Sprinkle with fresh basil

I don’t use vegan cheese so I sprinkled nutritional yeast over it after it was cooked.

29937136_UnknownServe with green salad and/or Sweet potato chips

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Copyright: Chris McGowan

Fruity Vegetable Curry with Lemony Almond Cauliflower ‘Rice’ or ‘Couscous’

29400128_UnknownOver the last couple of years, since I first became aware of the arsenic content of rice,* I have gradually cut down the amount I eat and swapped rice milk for homemade nut and seed milks**. I often use quinoa and buckwheat as gluten-free alternatives to rice. However, one option has taken some psyching up to try: cauliflower ‘rice’ or ‘couscous’. Recently, I decided to go for it and here’s how it turned out, plus the recipe (the hardest part was persuading my husband it was a good idea!).

We’ve been trying to have similar meals recently: my husband is vegetarian, I am vegan and gluten-free and we keep very different hours: he’s an early bird, I am a night owl, so our meals and mealtimes are often out of synch. But in an effort to cut down on bills and be more environmentally friendly, we are at least trying to make our evening meals at the same time either all in the oven or in the same pan on the stove. This time, my husband was going to have curry and rice but I presuaded him to have cauliflower couscous with me – I’m still not sure how that happened, because he’s not as adventurous as I am and has his rules about what goes with what – he was less than amused the other day when he defrosted what he thought was pasta sauce which turned out to be curry and he didn’t realise until the pasta was already on the boil!

Anyway, the cauli couscous turned out well and we both enjoyed it, my husband said he would have it again – success indeed! It was surprisingly filling, more so than rice, I think.

This recipe has all the essentials for a nutritious vegan meal: protein, b vitamins, healthy fats, antioxidants, fibre, minerals. It is vegan and gluten-free and can be made nut-free.

Makes enough for two large portions.

Here’s how we made it:

(All ingredients organic where possible, all amounts very approximate).

Ingredients

For the Cauliflower Rice/Couscous:

1 Heaped Tsp Coconut Oil, melted but not smoking

Half a Cauliflower, lightly processed until resembles breadcrumbs, add to oil

Half a Cup of Almonds, preferably pre-soaked but not esential, ground and added to cauliflower rice

Add Heaped Tsp Curry Powder

Stirfry, cover, stir frequently for a few minutes, may need to add 1 Tbsp Water

Check seasoning, add a light squeeze of lemon juice or lime and serve.

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For the Curried Vegetables:

1 Heaped Tsp Coconut Oil, melted but not smoking

Add:

1 Large Spring Onion, with greens, chopped; Half Courgette (zucchini), sliced; A few Green Beans, chopped; 2 Large Chestnut Mushrooms, sliced; Half a Carrot, chopped very small; some Sweetcorn

Together with:

Generous Tsp each of Curry Powder, Cumin, Ginger

Mix together, stirfry for a couple of minutes

Add:

Handful of Raisins or Sultanas, 1 Cox’s or Bramley Apple, chopped; 1 Tbsp Strawberry or Raspberry Fruit Spread (no sugar or artificial sweetener)

Squeeze of lemon juice

black pepper

Approx. 300mls Vegetable Stock, (mix 1 Heaped Tsp Cornflour with a little cold water to make a paste, add a little of the hot stock, then mix in with the rest of the stock), add a good Squeeze of Tomato Purée

Cover and cook for about 40 mins. until the veggies are cooked and flavours well-blended.

Adjust seasoning and serve with Cauliflower Rice.

Top with some toasted Sunflower Seeds or Pine Kernels and Desiccated Coconut, serve with some yogurt and chutney, if liked, and a small green salad.

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* See Dr Michael Greger’s excellent articles on this topic

Also:

**How to make Almond Milk

How to Make Cashew Nut Milk & Why You Should!

How to make Horchata (aka Tiger Nut Milk)

How to make Smooth and Creamy Hemp Milk

Copyright: Chris McGowan

 

The Mood Booster: Raw Chocolate Mulberry, Banana & Walnut Smoothie

29666928_UnknownI was feeling a bit sorry for myself when I came downstairs, suffering horrible back pain, no sleep, gloomy sky, prospect of rain, drop in temperatures. I was also very hungry, having gone to bed early evening and not getting up until 14 hours later. That did it, I needed chocolate and I needed it fast. Chocolate? For breakfast? Absolutely!

Let me emphasise, we’re talking raw chocolate, not commercial sugar-laden, highly-processed chocolate.

Raw cacao is naturally mood-enhancing, anti-inflammatory, contains 40 times more antioxidants than blueberries, more absorbable calcium than cow’s milk, iron, zinc and heart-healthy magnesium, needed to prevent muscle cramps and depression, and for gut health – see link below.

I had recently bought a whole kilo, yes a KILO! of The Raw Chocolate Company raw chocolate mulberry chips and this was a good excuse to use some. These are tiny bits of dried mulberries covered in raw chocolate, great for sprinkling on desserts, making raw treats or in this case smoothies. They are vegan, gluten-free, dairyfree, organic.

The rest of the ingredients are also nutrient-dense: mineral-rich, B vitamins, omega oils, protein, Vitamin E, fibre, anti-inflammatory. The cinnamon helps control blood sugar spikes. All in all, a healthy, tasty breakfast or dessert.

Ingredients

(All amounts very approximate, I just chucked in a few of this and a handful of that, so I’m basically guessing!)

1 Banana

Small handful Walnut Pieces

2 Dried Figs, stem removed, chopped

2 Tbsps Raw Chocolate Mulberry Chips + A sprinkling for serving

2 Tbsps freshly ground Golden Linseeds

1 Heaped Tbsp Hemp Protein Powder

A good shake of ground Cinnamon.

Glass of homemade and chilled Almond Milk* or other nut milk/ Tiger Nut Milk**

*

Blend on fast for 40-60 seconds. Add more milk if you want it a little thinner.

Serve chilled. With a spoon!

Gorgeous.

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*Nut & Seed Milks & Smoothie Recipes

How to Make Cashew Nut Milk & Why You Should!

Horchata (aka Tiger Nut Milk)

Magnesium: Are You Getting Enough?

Copyright: Chris McGowan

 

Avocado: The Little Miracle Worker

28598640_UnknownIt’s no secret that I love avocados. I eat them in some form or other every single day: blended with juices, smashed on corncakes or toast with tomato and chilli powder, as a dip or dressing with crudités or salad (see photo) as a sauce with pasta, even in chocolate mousse! (There are recipes in the Menu at the top of the page).

‘But they are so full of fat and calories!’ Yes, they contain fat and calories, but they are the good sort, the sort your body needs. As I said earlier, I eat them every day (along with those other so-called weight-gainers, nuts and seeds) and I am not exactly breaking the scales!

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Have you ever noticed how vegans usually have glowing, soft skin? It’s probably all the avocados! Adding avocados to my daily diet certainly helped clear up my mysterious skin disorder, an itchy scaly rash that appeared out of nowhere and nearly drove me mad. You can read about it here: How I Juiced My Skin Clear: A Rash Decision?

Avocados are little miracle workers. They are nutrient-dense, great for your skin, your brain, your immune system, providing protein, energy and fibre. They can help lower cholesterol and fight inflammation. They are a meal and a medicine cabinet all in one fruit.

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‘Oh, but they’re either too hard or over-ripe, or you end up throwing some away because it won’t keep!’ We always have one ripening in the fruit bowl and one waiting in the fridge. The best way to test for ripeness is not to press the wider part of the fruit, but the ends, where the stalk is, so you don’t bruise it and make it go black.

Do you know you can freeze avocado? If you only require a quarter or a half of one, say for a smoothie or sandwich, you can chop or slice the remainder, put it in a freezer bag or container in the freezer and it will keep for ages until you need it. No waste. (Same goes for over-ripe bananas, by the way).

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(The above is a Vegan Gluten-Free Nut-Free Bread Mk IV – the best yet!

I’ll soon be posting a recipe for Guacamole with Coriander, Chilli and Moringa. Meanwhile, try eating ripe avocado with a spoon straight out of the shell with a squeeze of lemon or lime and a twist of black pepper. It will fill you up for longer than any chocolate bar or packet of crisps, flooding your body with lots of healthy vitamins, minerals, protein, carbs and fats to provide it with sustained slow-releasing energy, rather than leaving you feeling tired and hungry and reaching for another nutrient-free snack.

ps An easy way to peel a ripe avocado and remove the stone is to score down the shell and flesh with a sharp knife from top to bottom in quarters, the 4 parts will fall away and the stone will pop out, you can then peel the quarters like an orange.

You’re welcome!

Copyright: Chris McGowan

Vegan Gluten-Free Burger (and Sausage) Recipes for National Burger Day!

Here are some burger recipes posted previously, in case you’d like to join in or want a healthier burger or a meat alternative this holiday weekend – always supposing the weather will co-operate, but given its track record on Bank Holidays, we won’t hold our breath! Whatever you’re doing and whoever you’re with, I hope you have a lovely time.

Ps Apologies for no trendy, gravity-defying burger towers with skewers stuck in them, I refuse – how *do* people eat them like that, and in public, too! We found it impossible to eat with any kind of decorum when we went for my Vegan Birthday Burgers!

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Vegan Black Bean & Walnut Veggie Burger

Spicy Chickpea & Coriander Veggie Burgers (vegan & gluten-free)

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Nutty Bean & Beetroot Veggie Burgers with Quinoa & Redcurrants

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Vegan Tiger Nut & Peanut Chilli-Burger

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… you could also use these recipes and make them into burger shape rather than sausages, they’re really good – the ginger ones are my favourite!

Vegan ‘Cheesy’ Almond, Leek & Herb Sausages

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Vegan Leek, Carrot & Ginger Sausages

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Copyright: Chris McGowan

Vegan Dairy-Free Curried Cauliflower Soup with Sweetcorn

29398608_UnknownCauliflower is my favourite vegetable, but for some reason it doesn’t appear regularly on the family food order, so I find myself making a special request when I realise we haven’t had it for some time. Our local Waitrose isn’t too hot on organic foods and there’s no farmers’ market, so if we forget to include cauliflower in our weekly Ocado order, we have to wait another week.

Cauliflower is high in Vitamin C and a good source of protein, B Vitamins, Omega Oils, Vitamin K (for good bone health), Magnesium, Iron and many other minerals.

I am always thinking of new ways to eat this versatile veg and recently tried a curried cauliflower soup which turned out really well.

This recipe made enough for a large bowl for one as a main meal or two small bowls as a starter. It was ready in next to no time and is simple to make.

Not too spicy.

And the secret ingredient? Peanut butter! I love peanut butter and will use any excuse to include it.

Ingredients

(Organic where possible).

1 Heaped Tsp Coconut Oil

1 Small Onion, chopped

Approx. One third of a medium organic Cauliflower, washed and chopped, including any stalk

One and a Half Cups Sweetcorn, fresh or frozen – reserve the half cup until the end

1 Heaped Tsp Curry Powder

1/2 Vegetable Stock Cube

A Good Squeeze of Tomato Purée

Approx. 500mls Boiling Water

Heaped Tsp of Smooth Peanut Butter

Black Pepper & Pink Himalayan Salt

*

Melt the coconut oil until it is hot but not smoking.

Add the onion, stirfry for a few seconds, add the cauliflower and sweat for a few minutes with the lid on over a low heat.

Add the curry powder and stir well.

Add 1 Cup of the sweetcorn, dissolve the stock cube and tomato purée in the water and add to the pan.

Add a few twists of black pepper.

Replace the lid and simmer gently on a low heat until the veg is cooked.

When it is nearly cooked, lightly steam the remaining sweetcorn or cook gently in a little simmering water for a couple of minutes and strain. Set aside.

Blend the soup with a stick blender until most of it is quite smooth but leaving some unblended bits for bite, if liked.

Stir the peanut butter in well, adjust the seasoning, add the remaining cooked sweetcorn and serve.

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You might also like to try Fruity Vegetable Curry with Lemony Almond Cauliflower ‘Rice’ or ‘Couscous’

See also: Warming Sweet Potato & Ginger Soup

Zesty Orange Squash Soup – Yes, Really!

Cumin and Have Some Soup!

Vegan, Gluten-Free Carrot, Beetroot & Basil Soup

Sweet & Sour Vegetable Soup

Thick and Chunky Winter Soup with Green Lentils

Copyright: Chris McGowan