Quick, Easy & Nutritious Leftover Meals from Veggie Lentil Casserole & Vegetable Protein Bolognese Sauce

You know when you’ve made too much and there’s not quite enough left over for another full serving next day? We always keep the smallest amount of leftovers and make sure it’s reused somehow. It might be my upbringing that renders me unable to throw food away, but regardless, I can’t bring myself to do it when so many go hungry. Anyway, last week, I had leftovers three days running. Twice! (But the second time from a different starting point, if you see what I mean).

The first basic meal was a Veggie Lentil Casserole with Peanut Butter Gravy (see below): sweet potato, cauliflower + stalks, green lentils (pre-soaked to ease digestion), chestnut mushrooms, leek + leaves, peas, vegetable stock, mixed herbs, low salt yeast extract, peanut butter.

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Next day, I had leftovers using just the ‘innards’ (as my dad used to call the solids in a stew) with quinoa and wilted spinach (sorry, forgot to take a photo), reserving most of the leftover gravy which was used on the third day when I had baked sweet potato, vegan sausages* and vegetables.

The Courgetti Bolognese below and Rice Bowl Leftovers (further down the page) resulted from an original meal combining a vegetable protein bolognese sauce with basmati rice and vegan parmesan cheaze** (see Courgetti Bolognese ft Hanna’s Vegetable Protein Sauce.)

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We cooked far too much brown basmati rice, too much sauce and blended a jar full of vegan parmesan, so I ended up having it in different forms for two more meals. This is the first, using the extra sauce and cheaze with spiralised courgetti spaghetti.

Pictured below is the second, a rice bowl using up some avocado leftover from juicing in the morning. I knew that despite covering it in lemon juice it wouldn’t last until next day, and there were also some mung bean sprouts that needed using up.

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They were all promptly turned into this rice bowl salad. The brown basmati rice is on the bottom, then we layered chopped cucumber, grated carrot, avocado, beansprouts and cherry tomato. A tamari and olive oil dressing was drizzled over it and the vegan parmesan sprinkled on top, as well as black pepper. And Bob’s your uncle! This recipe does what it says on the can: quick, easy and nutritious. If we hadn’t run out, I might have added pine kernels or pistachios too. Great for a satisfying lunch or light dinner.

And if you want a nutritional breakdown, you have protein, antioxidants (they help fight arterial plaque and disease), B vitamins, Vitamin C, minerals, Vitamin E, lycopene (helps prevent cancer), healthy fats, fibre and tons of slow-released energy.

*See Vegan Leek, Carrot & Ginger Sausages and Vegan ‘Cheesy’ Almond, Leek & Herb Sausages

*Vegan parmesan cheaze: blend blanched almonds which have been patted dry, lemon juice, nutritional yeast, black pepper and whatever spice you might like. It will keep for quite a while in an airtight jar in the fridge, I had the last of it a week later.

Copyright: Chris McGowan

Rice Bowl with Mildly Spiced Veggies, Vegan Black Bean Burger & Cashew Cheese Sauce

img_3084This dinner came about when I had recently finished a 3 week juice plan and wanted something simple but with a little flavour – not too much, as my digestion wouldn’t be able to cope so soon.

My husband was having chilli, so I decided to have a mild version and also use up some mushrooms and bits of veggies as well as cashew cheese sauce (recipe here) left over from the previous evening, plus a solitary Vegan Black Bean & Walnut Veggie Burger that had been lying forlornly in the freezer for some time. (A chilli burger would work well here too, see Vegan Tiger Nut & Peanut Chilli-Burger).

(I dare anyone to ask where the protein is in this recipe!!)

(You could use spicy tofu in place of the veggie burger and if you really want to spice it up, add a real chilli pepper!).

img_3080The idea was to have rice with mildly chilli-flavoured stir-fried veggies topped with the crumbled burger and lightly chilli-seasoned cashew cheese sauce. 

It turned out really well, but there was far too much for me. It was very filling. I could have halved it and had a small green salad and it would have been more than enough.

 Vegan, gluten-free, organic where possible.

Ingredients for 1-2 servings

1/2 Cup Brown Basmati Rice each, soaked and rinsed well

Various veggies, we used:

Kale, washed and chopped

Red Cabbage, washed and shredded

Carrot, shredded

Chestnut Mushrooms, washed and chopped

Courgette (zucchini), washed and chopped

1 Heaped Tsp Raw Virgin Coconut Oil

Chilli Powder

Tamari

 Black Pepper

Cashew Cheese Sauce

Method

Cook the rice in about twice as much water until it is absorbed or until it is al dente, you don’t want it split and mushy, it doesn’t taste as nice and it means the rice now behaves as a sugary carbohydrate with a higher GI rating.

Melt the oil; when hot but not smoking, add a little chilli powder then add the veggies, one group at a time so as not to mudddy the colours. Keep them moving.

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Add a few twists of Black Pepper.

We added a little tamari to the mushrooms.

Cover and allow to cook on a low heat for a few minutes until done but still with a bite.

Meanwhile, slowly  warm up the burger and cashew cheese sauce.

We added some chilli powder and extra nutritional yeast to the sauce once it was warmed up.

Place the rice in the bowl, add the veggies, top with the crumbled burger and drizzle or pour over the sauce.

Et Voilà!

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Copyright: Chris McGowan