The Really Hungry Vegan Student Cookbook E-Book

Ryland Peters & Small

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

Seitenzahl: 116

Beschreibung

Make following a vegan diet easy for every student lifestyle with these tasty and affordable plant-based recipes.

Das E-Book The Really Hungry Vegan Student Cookbook wird angeboten von Ryland Peters & Small und wurde mit folgenden Begriffen kategorisiert:
low-cost vegan meals, low-cost meals, cheap ingredients, vegan recipes for students, vegan food on a budget, easy vegan food, cooking for students, student cookbook, vegan student, easy vegan, new vegan, budget cookbook, healthy student

Leseprobe

the really hungry

Vegan Student Cookbook

the really hungry

Vegan Student Cookbook

over 65 plant-based recipesfor eating WELL on a budget

Senior Designer Toni Kay

Editor Sarah Vaughan

Production Controller Mai-ling Collyer

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 10029

www.rylandpeters.com

Recipe collection compiled

by Sarah Vaughan.

Text © Nadia Arumugan, Jordan Bourke, Chloe Coker, Amy Ruth Finegold, Liz Franklin, Nicola Graimes, Dunja Gulin, Vicky Jones, Kathy Kordalis, Anya Ladra, Jenny Linford, Dan May, Hannah Miles, Jane Montgomery, Adriano di Petrillo, Louise Pickford, Rosa Rigby, Shelagh Ryan, Jenny Tschiesche, Leah Vanderveldt, Laura Washburn Hutton, Jenna Zoe 2020

Design and photographs © Ryland Peters & Small 2020

ISBN: 978-1-78879-285-1

EISBN: 978-1-80065-000-8

10 9 8 7 6 5 4 3 2 1

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.

Printed and bound in China

Notes:

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

1 All spoon measurements are level, unless otherwise specified.

1 Ovens should be preheated to the specified temperature. If using a fan-assisted oven, follow the manufacturer’s instructions for adjusting temperatures.

1 To sterilize preserving jars, wash them in hot, soapy water and rinse in boiling water. Place in a large saucepan or pot and cover with hot water. With the saucepan lid on, bring the water to a boil and continue boiling for 15 minutes. Turn off the heat and leave the jars in the hot water until just before they are to be filled. Invert the jars onto a clean dish towel to dry. Sterilize the lids for 5 minutes, by boiling or according to the manufacturer’s instructions. Jars should be filled and sealed while they are still hot.

1 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.

1 Always check the product packaging to ensure the particular brand of ingredient you are buying is vegan.

CONTENTS

INTRODUCTION

BACK TO BASICS

BANGING BREAKFASTS

SUPER SNACKS

LOVE YOUR LUNCHES

ONE-BOWL WONDERS

CROWD-PLEASERS

KEEP IT SWEET

INDEX

CREDITS

INTRODUCTION

If you’re living away from home for the first time, you’re going to need to learn how to cook up a storm in the kitchen and this book is here to show you how. Whether you want to make a stack of pancakes on a lazy Sunday morning, a warming bean stew to fight off those homesick blues or some tasty snacks for your movie night (or to keep you going through the student day!), this book has all you need. It will banish any fears you might have if you’re new to cooking, and if you’re already getting A grades in culinary arts, you’re sure to find some fresh inspiration here. All the recipes are exciting, delicious and 100% vegan! Some are super-quick, while others need a little bit more time, but are definitely worth the wait. Either way, this collection of stress-free recipes won’t leave you feeling hungry and will be cheaper and healthier than living on take-out or home deliveries. Check out all the hot tips in Kitchen Know-how on the following pages before you get started – they will make life a whole lot easier and ensure that you can always whip up something tasty, even with just a few good ingredients.

KITCHEN KNOW-HOW

The recipes in this book need the minimum of kitchen equipment. Some recipes will require extras, e.g. a food processor or blender (which can be bought very cheaply), or a baking pan for brownies, etc. but you can go a long way with these essential items:

CHECK LIST

KITCHEN KIT

y 2 or 3 sharp knives, including a serrated knife

x wooden spoon

y potato masher

x garlic crusher

y pepper mill

x can opener

y vegetable peeler

x 2 chopping boards

y large mixing bowl

x sieve/strainer

y colander

x 1 large and 1 medium saucepan

y frying pan/skillet with a lid

x baking sheet

y roasting pan

x ovenproof dish (Pyrex or ceramic)

y measuring jug/pitcher

x weighing scales/measuring spoons and cups

y a selection of airtight containers

x kettle

y toaster

x kitchen foil

y clingfilm/plastic wrap

x greaseproof paper

y kitchen paper/paper towels

x cleaning stuff, including washing up liquid, sponges and multi-surface cleaner

y dish towels

x oven gloves

HANDY INGREDIENTS

y sea salt

x black peppercorns

y olive oil

x vegetable or sunflower oil

y balsamic vinegar

x red or white wine vinegar

y dark or light soy sauce

x tomato ketchup

y mustard

x marmite

y vegan mayonnaise (or make your own, see page 20)

x long-grain rice

y risotto rice

x dried pasta and noodles, including spaghetti

y couscous

x stock cubes or bouillon powder

y canned chopped tomatoes

x a selection of canned beans and legumes, such as kidney beans, chickpeas and lentils

y a selection of dried and jarred vegetables such as sun-dried tomatoes, olives and capers

x a selection of nuts and seeds, such as almonds, cashews, chia seeds and sunflower seeds

y plain/all-purpose flour

x self-raising/rising flour

y sugar

x tomato purée/paste

y vegan margarine

x a selection of dried herbs, such as basil, oregano, rosemary and thyme

y a selection of dried spices, such as curry powder, ground cumin, ground cinnamon, paprika, chilli/chili powder or chilli flakes/hot red pepper flakes

x maple and agave syrups or molasses

y plant-based milks (or make your own, see page 15)

x nut and seed butters (or make your own, see page 16)

y onions

x garlic

y tofu

FOOD SAFETY

1 Always keep your kitchen clean! Keep it tidy and disinfect work surfaces after use with a mild detergent or an antibacterial cleaner. Keep pets off surfaces and, as far as possible, keep them out of the kitchen.

1 Store food safely to avoid cross-contamination. Keep food in clean, dry, airtight containers, always store raw and cooked foods separately and wash utensils (and your hands) between preparing raw and cooked foods.

1 Wash your hands with hot, soapy water before and after handling food.

1 Never put hot food into a fridge or freezer, as this will increase the internal temperature to an unsafe level and may cause other foods to spoil. Cool leftover food quickly to room temperature, ideally by transferring it to a cold dish, then refrigerate or freeze. Cool large dishes such as stews by putting the dish in a sink of cold water. Stir occasionally then refrigerate once cool. During cooling, cover the food loosely with clingfilm/plastic wrap to protect it.

1 Don’t use perishable food beyond the ‘use-by’ date as it could be a health risk. If you have any doubts about the food, discard it.

1 Reheated food must be piping hot throughout before consumption. Never reheat any type of food more than once.

1 If you are going to freeze food, freeze food that is in prime condition, on the day of purchase, or as soon as a dish is made and cooled. Freeze it quickly and in small quantities, if possible. Label and date food and keep plenty of supplies in the freezer. Always leave a gap in the container when freezing liquids, so that there is enough room for the liquid to expand as it freezes.

1 Use proper oven gloves to remove hot dishes from the oven – don’t just use a kitchen towel because you risk burning yourself. Kitchen towels are also a breeding ground for germs, so only use them for drying, and wash them often.

1 Leftover canned foods should be transferred to an airtight container, kept in the fridge and eaten within 2 days. Once cans are opened, the contents should be treated as fresh food.

1 The natural oils in chillies/chiles may cause irritation to your skin and eyes. When preparing them, wear disposable gloves or pull a small plastic bag over each hand, secured with an elastic band around the wrist, to create a glove.

1 Cooked rice is a potential source of food poisoning. Cool leftovers quickly, then store in an airtight container in the fridge and use within 24 hours. Always reheat cooked cold rice to piping hot.

INGREDIENTS TIPS

1 When substituting dried herbs for fresh, use roughly half the quantity the recipe calls for, as dried herbs have a more concentrated flavour.

1 Chop leftover fresh herbs, spoon them into an ice-cube tray, top each portion with a little water and freeze. Once solid, put the cubes in a freezer bag. Seal, label and return to the freezer. Add the frozen herb cubes to soups, casseroles and sauces.

1 The colour of a fresh chilli/chile is no indication of how hot it will be. Generally speaking, the smaller and thinner the chilli/chile, the hotter it will be.

1 To reduce the heat of a fresh chilli, cut it in half lengthways, then scrape out and discard the seeds and membranes (or core). See also ‘food safety’ for advice on handling chillies/chiles (see page 9).

1 Most vegetables keep best in the fridge, but a cool, dark place is also good if you lack fridge space. Potatoes should always be stored in the dark to avoid sprouting, making them inedible.

1 To skin a tomato, score a cross in its base using a sharp knife. Put them in a heatproof bowl, cover with boiling water, leave for about 30 seconds, then transfer them to a bowl of cold water. When cooled, drain and peel off the skins with a knife.

1 To clean leeks, trim them, then slit them lengthways about a third of the way through. Open the leaves a little and wash away any dirt from between the layers under cold running water.

1 Store flour in its original sealed packaging or in an airtight container in a cool, dry, airy place. Buy small quantities at a time to help avoid infestation of psocids (very small, barely visible, grey-brown insects), which may appear even in the cleanest of homes. If you do find these small insects in your flour, dispose of it immediately and wash and dry the container thoroughly. Never mix new flour with old.

1 If you run out of self-raising/self-rising flour, sift together 2 teaspoons of baking powder with every 225 g/scant 2 cups plain/all-purpose flour. This will not be quite as effective, but it is a good substitute.

1 Store oils, well sealed, in a cool, dark, dry place, away from direct sunlight. They can be kept in the fridge, but oils such as olive oil tend to solidify and go cloudy in the fridge. If this happens, bring the oil back to room temperature before use.

1 Small pasta tubes and twists, such as penne and fusilli, are good for chunky vegetable sauces.

1 Dried pasta has a long shelf life. Store it in its unopened packet or in an airtight container in a cool, dry place. Leftover cooked pasta should be kept in a sealed container in the fridge and used within 2 days. Ordinary cooked pasta does not freeze well on its own, but it will freeze in dishes such as lasagne. Allow 85–115 g/3–4 oz. of dried pasta per person.

1 Pasta must be cooked in a large volume of salted, boiling water. Once you have added the pasta to the boiling water, give it a stir, then cover the pan to help the water return to a rolling boil as quickly as possible. Remove the lid once the water has started boiling again (to prevent the water boiling over), and stir occasionally. Check the packet instructions for cooking times. When it is ready, cooked pasta should be al dente – tender but with a slight resistance.

1 Rice may be rinsed before cooking to remove tiny pieces of grit or excess starch. Most packaged rice is checked and clean, however, so rinsing it is unnecessary and will wash away nutrients. Risotto rice is not washed before use – rinse it under cold water until the water runs clear.

1 As an accompaniment, allow 55–85 g/¼–⅓ cup uncooked rice per person, or for a main like risotto, up to 115 g/½ cup.

1 Before frying tofu, remove it from its packaging and wrap in kitchen paper/paper towels and press with weight, to remove excess moisture. The drier you get the tofu, the crispier it will be.

KITCHEN WISDOM

1 To remove odours from a container that you want to use again, fill the container with hot water, then stir in 1 tablespoon baking powder. Leave it to stand overnight, then wash, rinse well and dry before use.

1 If you transfer foods from packages to storage containers, tape the food label onto the container so you can easily identify its contents and you have a record of the manufacturer’s cooking instructions, if necessary. Make a note of the ‘best-before’ or ‘use-by’ date on the container, too.

1 Choose stackable containers to maximize storage space. Remember that square or rectangular containers make better use of shelf space than round or oval containers.

1 For convenient single servings, freeze portions of home-made soup in large, thick paper cups or small individual containers. Remove them from the freezer as required, defrost and reheat the soup thoroughly before serving.

1 To make salad dressings or vinaigrettes, put all the ingredients in a clean screw-top jar, seal and shake well. Alternatively, put the ingredients straight into the salad bowl and whisk together well, before adding the salad.

1 Spirits with an alcohol content of 35% or over can be kept in the freezer – this is ideal for those which should be served ice-cold.

1 If you are short of space in the kitchen, cover the sink with a piece of wood cut to size or a large chopping board to create an extra work surface when the sink is not in use.

MICROWAVE SAFETY

1 The more food you are cooking, and the colder it is, the longer it will take to cook in a microwave.

1 Many foods need to be covered during microwaving. Use microwave-safe clingfilm/plastic wrap, a plate or a lid. Pierce clingfilm/plastic wrap, or leave a gap at one side if using a plate or lid, to allow excess steam to escape.

1