The Plant Kitchen E-Book

Ryland Peters & Small

• Herausgeber: Ryland Peters & Small
• Kategorie: Lebensstil
• Sprache: Englisch
• Veröffentlichungsjahr: 2020

Beschreibung

Easy plant-based recipes for simple and nutritious dishes, from light meals to full-on feasts. More and more of us are cutting out animal protein and products from our diets, or at the very least reducing them. Sticking to your resolve to eat a meat-free diet is going to be so much easier when your food is easy to prepare and exciting to eat. This is where The Plant Kitchen comes in. Many of these recipes rely on a rainbow of fresh produce, alongside tasty vegan sources of protein, such as beans, lentils and nuts. Seasonings and sauces take their inspiration from all around the world, creating hearty and nourishing meals with eye-popping colour and irresistible flavour. From tender peas, asparagus and baby carrots and sun-burnished peppers and tomatoes, to the starchy roots and potatoes of the colder months, there is a plant-based recipe here that will showcase seasonal produce all year round, satisfy your appetite and take you on voyage of vegan food discovery.

Leseprobe

THE PLANT

KITCHEN

100 EASY RECIPES FOR VEGAN BEGINNERS

Senior Designer Toni Kay

Editor Miriam Catley

Production David Hearn

Art Director Leslie Harrington

Editorial Director Julia Charles

Publisher Cindy Richards

Indexer Vanessa Bird

First published in 2020 by Ryland Peters & Small 20–21 Jockey’s Fields, London WC1R 4BW and 341 E 116th St, New York NY 10029www.rylandpeters.com

10 9 8 7 6 5 4 3 2 1

Text copyright © Jordan & Jessica Bourke, Chloe Coker and Jane Montgomery, Ross Dobson, Amy Ruth Finegold, Liz Franklin, Nicola Graimes, Dunja Gulin, Jackie Kearney, Noelle Renée Kovary, Hannah Miles, Shelagh Ryan, Jenny Tschiesche, Jenna Zoe and Ryland Peters & Small 2020

Design and photographs copyright ©

Ryland Peters & Small 2020

eISBN: 978-1-78879-259-2

ISBN: 978-1-78879-181-6

Printed in China

The authors’ moral rights have been asserted. All rights reserved. No part of this publication may be reproduced, stored in a retrieval system or transmitted in any form or by any means, electronic, mechanical, photocopying or otherwise, without the prior permission of the publisher.

A CIP record for this book is available from the British Library. US Library of Congress Cataloging-in- Publication Data has been applied for.

NOTES:

• Both British (Metric) and American (Imperial plus US cups) measurements are included in these recipes for your convenience, however it is important to work with one set of measurements and not alternate between the two within a recipe.

• All spoon measurements are level unless otherwise specified.

• All eggs are medium (UK) or large (US), unless specified as large, in which case US extra-large should be used. Uncooked or partially cooked eggs should not be served to the very old, frail, young children, pregnant women or those with compromised immune systems.

• Ovens should be preheated to the specified temperatures. We recommend using an oven thermometer. If using a fan-assisted oven, adjust temperatures according to the manufacturer’s instructions.

• When a recipe calls for the grated zest of citrus fruit,buy unwaxed fruit and wash well before using. If you can only find treated fruit, scrub well in warm soapy water before using.

CONTENTS

Introduction

Basic Recipes

Breakfast & Brunch

Light Bites & Snacks

Soups & Sides

Mid-week Suppers

Feeding a Crowd

Sweet Things

Index

Credits

INTRODUCTION

Beginning to eat a plant-based diet might seem daunting at first. How will you get enough protein? How will you find the time to prepare complicated meat-free meals? And where will you source the special ingredients? The good news is that eating a vegan diet needn’t mean lots of extra time and effort on your part. This collection of recipes aims to offer simple and nutritious recipes for dishes you’ll want to make again and again. From lasagne to curry, pancakes to panna cotta, there is an easy plant-based recipe here that will satisfy your appetite and take you on voyage of vegan food discovery.

In the first section of the book you will learn how to make The Basics such as nut and seed milk and cheese and vegan mayonnaise. The next chapter offers a host of Breakfast & Brunch recipes that can be made ahead for the week or whipped up at the weekend for a leisurely brunch. Light Bites & Snacks includes a selection of moreish recipes such as hummus, crackers and butternut squash fries, that aim to help you resist the urge to buy convenience foods. Soups & Salads range from hearty and healthy to light and cleansing. Mid-Week Suppers offers the speediest recipes for satisfying dishes such as Thai Green Cauli Curry and an Azuki Bean Stew. In Feeding a Crowd you’ll find many old favourites made vegan such as Spicy Sweet Potato Moussaka, a Mediterranean Green Lentil Loaf and Tex-Mex Tacos. And to round it all offthere’s a delicious selection of desserts and sweet things including cookies, cakes and ice-creams to satisfy the sweetest tooth.

THE BASICS

NUT & SEED MILK

Preparing your own nut or seed milk will save a fortune in the long run, and you’ll be consuming a nutritionally superior drink in which all the enzymes remain intact.

150 g/1 cup nuts or seeds of your choosing

500 ml/2 cups water, for soaking

1 litre/4 cups water, for blending

3 dates or 2 tablespoons rice or agave syrup (optional)

¼ teaspoon bourbon vanilla powder (optional)

cheese cloth or nut milk bag

Begin by soaking the nuts or seeds in water overnight. If you’re in a hurry you can soak them for an hour or so, but overnight is best. Rinse and drain, discarding the soaking water.

Add the soaked nuts or seeds to your blender (high-speed blenders are most efficient for this), together with the water. Blend for a couple of minutes, until you have a smooth liquid without chunks. Now, use a double-folded cheese cloth or a nut-milk bag and strain the milk over a big bowl or jar. Squeeze really well to extract as much milk as possible. The residue on the cheese cloth or nut-milk bag is nut or seed flour, which you can add to smoothies, raw cakes or cracker dough (but make sure to use it within 2–3 days); alternatively you can dehydrate this flour on a very low temperature in the oven and you’ll then be able to use it in bread, cakes and cookie mixes.

Raw nut and seed milk is very mild in flavour so, if you want to enhance the flavour to make it more appealing for children, for example, you can blend in the dates or rice or agave syrup and some vanilla. It’s best to make the milk fresh and use it immediately, but it will keep in the fridge for up to two days.

ALMOND AND CASHEW NUT CHEESE

Nut and seed cheeses are a great alternative to dairy and if you crave conventional cheese sometimes, this recipe might help you to overcome that!

CHEESE STARTER (REJUVELAC)

40 g/¼ cup sprouted spelt berries (a tiny white tail is enough)

470 ml/2 cups water

CHEESE

270 g/2 cups blanched almonds and/or cashew nuts, soaked overnight

110 ml/½ cup rejuvelac

¼ teaspoon sea salt

2 garlic cloves, crushed

2 tablespoons olive oil

cheese cloth

Place the berries and water in a jar, cover with paper towel or a cheese cloth, and store in a warm place for 48 hours, or until the mixture turns fizzy and a little sour. In winter you’ll need to either put the mixture close to the radiator, or leave it to ferment for at least a week at room temperature. Drain, keep the liquid and discard the berries. Instead of spelt berries, you can also use rye berries, unhulled millet, buckwheat, and even brown rice.

Drain the nuts and place them in a high-speed blender or food processor. Add the rejuvelac, garlic, salt and oil and blend until completely smooth. Line a sieve/strainer with two layers of cheese cloth, and spoon in the mixture before leaving it to set in a warm place for 24–48 hours. Then, form the mixture into the desired shape. Leave it covered with the cheese cloth. Leave in the refrigerator to finish setting for another day before serving. This is a soft cheese, and will keep in the fridge for about 10 days. Use it with crackers, bread, on top of vegetables or use it as a cheese substitute on pizza, before or after baking – it’s up to you! Also, feel free to use herbs and spices in addition to or instead of the garlic; crushed black pepper, oregano, thyme, paprika, etc. all work well. Sunflower seeds mixed with cashews work well too, even though the colour isn’t completely white.

MACADAMIA NUT CHEESE

This recipe can be used as a blueprint for your own cheese – play around with the flavourings, amount of water, and shape to create unlimited variations.

140 g/2 cups macadamia nuts

about 250 ml/1 cup warm water

2 probiotic supplement capsules (such as Acidophilus or a broad-spectrum probiotic)

½ teaspoon sea salt

1 tablespoon nutritional yeast

2 tablespoons black olives, chopped

1 tablespoon lemon juice

seed crackers, to serve

a high-speed blender

a colander lined with cheesecloth

Serves 2

Put the macadamia nuts in a high-speed blender with just enough warm water to cover them. Tip in the contents of the probiotic capsules and blend slowly until you have a completely smooth but thick mixture – if it easily forms peaks when a fork is dipped into the mixture, you know you’re on the right track, but ensure the blender is switched offat the mains before testing.

Pour the mixture into the lined colander, fold the edges of the cloth over the top and press down gently to squeeze any excess moisture out of the nut mixture. Place a small plate on top of it and something heavy (a filled jar, can or book) on top of that. Leave the mixture to sit at room temperature for at least 24 hours to give it time to ferment and develop that ‘cheesy’ flavour.

Transfer the fermented nut mixture to a bowl and stir in the sea salt, nutritional yeast, chopped black olives and lemon juice.

Lay a sheet of parchment paper on a clean work surface and tip the nut mixture out onto it. Wrap the paper around the mixture and roll to shape into a log. Twist the ends to seal and chill in the fridge for about 6 hours before serving with seed crackers.

VEGAN PARMESAN

Traditional Parmesan is used in a multitude of dishes. This vegan version works well as a replacement to add that very unique umami, salt and even cheesy flavour.

150 g/1¼ cups unroasted cashews

¼ teaspoon garlic powder

4 tablespoons nutritional yeast

1 teaspoon salt

Makes 170 g/6 oz.

Place all the ingredients in a small food processor and blitz until it becomes a coarse powder. Transfer to an airtight container and store in the cupboard for up to 1 week.

TOFU MAYONNAISE

We all know that the ‘normal’ mayonnaise is really unhealthy. Also, there are many vegan substitutes on the market that are almost equally unhealthy, with high levels of saturated fats and additives. Once you start making these healthy vegan mayonnaises, you won’t look back.

300 g/10 oz. fresh tofu

6 tablespoons water

4 tablespoons olive or sunflower oil

3 tablespoons lemon juice or apple cider vinegar

1 soft date

½ teaspoon sea salt

Makes 350 g/1½ cups

Blend all the ingredients in a blender until the mixture is completely smooth. Taste and adjust the seasonings. I like it more tangy than sweet, so I always add a little more lemon juice or vinegar. Also, pay attention to what you will serve it with. If you use it as a salad dressing, it needs to be a little bit more sour, so add a little more lemon juice or vinegar; if used with salty foods like burgers or chips, make it less salty.

SUNFLOWER & CASHEW MAYONNAISE

85 g/⅔ cup sunflower seeds

95 g/⅔ cup cashews

3 tablespoons olive oil

¾ teaspoon sea salt

4 tablespoons lemon juice

1 soft date

200 ml/¾ cup cold water

1 tablespoon apple cider vinegar

2 garlic cloves, peeled (optional)

Makes 400 ml/1⅔ cups

Soak the seeds and nuts in cold water overnight, then drain, discarding the liquid, rinse and drain again. Add them to the blender with all the other ingredients and blend until completely smooth. For the best results, use a high-speed blender to achieve a lovely velvety consistency.

For serving, follow the instructions for Tofu Mayonnaise above so that you don’t make it too bland or too salty.

HUMMUS

Hummus is often a staple food for those following a plant-based diet. Chickpeas are a good source of protein and fibre and are high in iron, folate, phosphorus and B vitamins.

320 g/2 cups chickpeas plus 60 ml/¼ cup of the liquid from the can, or more if needed, plus 2 tablespoons chickpeas to serve

2 tablespoons extra-virgin olive oil, plus 2 tablespoons to serve

1 tablespoon tahini

3 garlic cloves

freshly squeezed juice of ½ a lemon, or to taste

½ teaspoon salt, or to taste

freshly chopped flat-leaf parsley, to garnish (optional)

Makes about 2–4 servings

Blend all the ingredients in a blender or food processor, except the extra chickpeas and olive oil to serve, slowly adding the cooking liquid until you reach a thick and creamy consistency; this will take about 1 minute. High-speed blenders make the creamiest texture and need less liquid and time, but both food processors and stick blenders can be used as well. Adjust the lemon juice and salt to taste.

Serve topped with 2 tablespoons extra-virgin olive oil and 2 tablespoons whole chickpeas. Garnish with chopped flat-leaf parsley, if you like.

VEGAN STUFFING

It’s fun to fill different types of vegetables, then bake or cook them for a quite impressive and really delicious result! The combination of protein, vegetables and grains makes this type of stuffing a complete meal. It’s great used to stuff peppers, firm tomatoes, courgette/zucchini, as well as a filling for rice-paper rolls or spring rolls.

250 g/9 oz. tofu, seitan or tempeh

50 g/⅓ cup finely diced onion

4 tablespoons sunflower or olive oil

pinch of chilli powder

½ teaspoon ground ginger

¼ teaspoon ground turmeric

1 teaspoon dried herbes de Provence

3 teaspoons soy sauce

300 g/10½ oz. whole grains, cooked (brown rice, millet, quinoa, etc.)

2 tablespoons rolled oats or millet flakes

sea salt and crushed black pepper

Mash the tofu or tempeh with a fork, or, if using seitan, put in a food processor with an S-blade to finely chop it. In a large frying pan/skillet over a low heat, sauté the onion until translucent, then add the dry spices and herbs and cook for a minute more. Add the soy sauce and bring up the heat. After the soy sauce is well incorporated, add the cooked grains and rolled oats or millet flakes and mix everything well before seasoning with salt and pepper to taste. When the stuffing looks like a thick risotto, it’s ready for filling. Remember that the mixture will expand a little bit during cooking, so don’t overfill the vegetables.

You can always make the stuffing a day or two in advance, as well as freeze it (if using tempeh or seitan, but not tofu) if you have leftovers.

ONION GRAVY

4 tablespoons light sesame oil

pinch of sea salt

90 g/3 oz. onion

4 garlic cloves (optional)

1 tablespoon soy sauce

1 teaspoon apple cider vinegar

1 teaspoon rice or agave syrup

2 tablespoons unbleached plain/all-purpose flour

250 ml/1 cup water

2 teaspoons Dijon mustard

freshly ground black pepper

2 tablespoons chopped herbs, to garnish

Makes 500 ml/2 cups

Slice the onions in thin half-moons lengthways. Add the sesame oil and salt to a large frying pan/skillet over a low heat and sauté the onions until they’re translucent and soft. Add 4 crushed garlic cloves if desired, and cook until fragrant. Slightly bring up the heat, add the soy sauce, vinegar and syrup and stir well until it sizzles. Slowly add the flour and whisk vigorously for a minute, then, still whisking, add the water little-by-little until a gravy consistency is reached. Add mustard and pepper, taste and add more soy sauce if needed. Finally, sprinkle with chopped herbs to garnish, just before serving.

STIR-FRY SAUCE

2 tablespoons crushed ginger

½ teaspoon ground ginger

2 tablespoons crushed garlic

3 tablespoons soy sauce

2 tablespoons toasted sesame oil

1 tablespoon rice or agave syrup

⅛ teaspoon chilli/chile powder

1 teaspoon freshly squeezed lemon juice

about 100 ml/⅓ cup water

2 tablespoons sesame seeds

3 tablespoons sliced spring onion/scallion

Makes 150 ml/⅔ cup

Blend all the ingredients (except the sesame seeds and spring onion/ scallion, which you’ll add just before serving) in a food processor or blender until the mixture is fairly smooth.

VEGAN FISH SAUCE

50 g/ 2 oz. seaweed (such as laver, dulse or arame), cut into small strips

500 ml/2 cups light soy sauce or tamari

8 black peppercorns

2 garlic cloves, peeled

1 dried Chinese or shiitake mushroom

Makes approx. 500 ml/2 cups

Add 500 ml/2 cups of water to a medium pan and add the dried seaweed. Bring to the boil and then simmer for 30–40 minutes until the water has reduced by more than half. Let stand for an hour.

Strain the mixtures, reserving the liquid in another bowl. Rinse the pan and add the soy sauce or tamari, then add the peppercorns, garlic and dried mushrooms. Bring to a simmer, and add the seaweed reduction. Simmer for 30–40 minutes until the mixture has reduced to less than half again. Strain and store in a sterilized glass bottle in the fridge until needed.