The Vital Vegan E-Book

Leah Vanderveldt

• Herausgeber: Ryland Peters & Small
• Kategorie: Lebensstil
• Sprache: Englisch
• Veröffentlichungsjahr: 2023

Beschreibung

Nutrition and natural food expert Leah Vanderveldt puts the joy into plant-based cooking with over 100 easy and inventive recipes that redefine the boundaries for nourishing food. With experience as an editor for the health and wellness website MindBodyGreen, Leah offers a new outlook on eating plant-based dishes for health and well-being. This is unashamed comfort eating – big hearty bowlfuls, packed full of goodness and rich in flavour. Her philosophy is to get the maximum enjoyment from foods by using seasonings and cooking techniques in over 100 simple recipes that offer indulgence and balance all at once. Affordability and accessibility is key, too, and these tasty, comforting and hearty meals are designed to bring excitement to the palate. Expect lots of colour, texture and flavour, with combinations of spice and freshness, creamy and crunchy, umami, sweet and sour. Try Spiced Buckwheat Porridge, Red Lentil Dahl, Winter Roasted Veg Bowl with Honey Balsamic Dressing, Curry-infused Quinoa with Herbed Black Lentils, Veggie Tacos with Five-seed Slaw, Planty Paella, Peanut Butter Cookies and Chocolate Bark with Dried Cherries and Almond Flakes. Plant-based comfort food incorporates an abundance of plant foods in meals that nourish the body and soul. It isn't heavy or overly rich, it can be light and healthy, while still being filling and flavourful.

Leseprobe

the vital vegan

the vital vegan

MORE THAN 100 VIBRANT PLANT-BASED RECIPES TO ENERGIZE AND NOURISH

LEAH VANDERVELDT

photography by CLARE WINFIELD

Dedication:

For Fabian, Husband of the Year

Senior Designer Megan Smith

Editor Alice Sambrook

Production Manager Gordana Simakovic

Editorial Director Julia Charles

Art Director Leslie Harrington

Publisher Cindy Richards

Food Stylist Emily Kydd

Prop Stylist Jennifer Kay

Indexer Vanessa Bird

First published in 2017

as The New Nourishing.

This edition published in 2023

by Ryland Peters & Small

20–21 Jockey’s Fields

London WC1R 4BW

and

341 E 116th Street

New York, 10029

www.rylandpeters.com

10 9 8 7 6 5 4 3 2 1

Text copyright © Leah Vanderveldt 2017, 2023.

Design and photographs copyright © Ryland Peters & Small 2017, 2023.

The author’s 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.

ISBN: 978-1-78879-497-8

E-ISBN: 978-1-78879-530-2

A CIP record for this book is available from the British Library.

US Library of Congress CIP data has been applied for.

Printed in China

Notes

• Both British (Metric) and American (Imperial plus US cups) measurements are included in these recipes for 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.

• 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.

• Always use sterilized jars. For more information visit the Food Standards Agency (FSA) website in the UK or the United States Department of Agriculture (USDA) website in the US.

Disclaimer

The views expressed in this book are those of the author, but they are general views only, and readers are urged to consult a relevant and qualified specialist or physician for individual advice before beginning any dietary regimen.

contents

Introduction

The Basics

Breakfasts

Soups & Stews

Big Bowls

Entertaining

Savoury Snacks for Sharing

Desserts & Sweet Treats

Index

Acknowledgments

introduction

When wondering how to kick this whole thing off, I thought I’d start with the truest thing I know: vegetables are badass. They’re tough, beautiful and packed with flavour and nutrients.

Something special happens when you blend good, fresh plant foods with great flavours – you actually begin craving these dishes day after day, not only for how they taste but also for how they make you feel. Plant-based comfort food is all about combining healthful ingredients in ways that make you feel all warm and fuzzy on both a physical and mental level. Using robust flavours, varying textures and being generous with ingredients are some of the key secrets to creating meals that are the perfect combination of satisfying and nourishing.

The concept of the new nourishing is about combining nutritious foods with rich flavours to capture the feelings of indulgence and balance simultaneously. It’s a seasonal, vegetable-centric, flexible and flavour-focused way of preparing meals. It makes me feel like I’m taking care of myself in a very tangible way – feeling well-fed and content is what I strive for in life, and this style of cooking is how I get there.

Plant-based comfort is more than warmth, richness and nostalgia (although it can definitely be about those things, too), it’s also about fostering a healthy connection to the tastes that you crave and honouring them by making hearty dishes with vegetables, whole foods and herbs and spices at their centre.

Before we start, I’d like to highlight a few things that you will definitely NOT see in this book:

1. Counting calories

I don’t count calories. Personally, I don’t think it’s a sustainable or joyful way to live. I think focusing on eating to feel satisfied and at peace with what’s on your plate is far more beneficial.

2. ‘Guilt-free food’

Guilt-free implies there should be guilt present in our relationship to food, an ethos which I strongly disagree with. I don’t believe in associating ‘good’ or ‘bad’ connotations with food. I believe in eating what makes you feel truly good in the moment in a way that you find most enjoyable.

3. Banning foods (or dieting)

While this book focuses mostly on plant-based and vegan cooking, and I encourage use of whole, unprocessed foods the majority of the time, the truth is that all food has a place in our lives. Sure, some foods are more nutrient-dense than others, but I’m careful to say that those are not always the best ones for us.

As with anything, healthy eating can be taken too far. Stressing about eating the ‘right’ or ‘wrong’ thing doesn’t feel good. I believe if it’s causing us stress, it’s not doing us much good in the long run anyway. Food is at the heart of our everyday lives and deserves to be fully embraced.

Now that we have the no’s out of the way, here are a few things I say a big YES to:

1. Plant-based whole foods

It’s pretty clear that vegetables, fruits, legumes, nuts and whole grains are good for our health and sustained well-being. If we can base the majority of our meals around nourishing, nutrient-dense plants, we’re likely to reap all kinds of benefits that improve the quality of our lives – like better digestion, more energy and clear headedness.

2. Seasoning and citrus

Seasoning is the key to making vegetables and plant-based foods taste good. If you’re cooking your own food from scratch rather than eating processed foods, you can afford to use a little more salt.

I urge you to season to taste throughout this book. If something tastes a little meh, try adding a pinch more salt or a squeeze of fresh lemon juice to it. Chances are, it’s one of those two things that can really make a dish shine.

3. Finding your feel-good point

I guess this could also be classified as self-care, but self-care can sound like a vague chore that may or may not involve taking a bath. Instead, I think of Adriene Mishler’s Yoga with Adriene’s tagline: ‘Find What Feels Good’, because it’s applicable to pretty much everything in life.

Finding your feel-good point is about tuning in to what makes you feel energized, satiated and happy, and doing more of that.

Comfort should be about what makes you feel cared for and peaceful. In the realm of food, this means taking the time to create meals with fresh ingredients that are both substantial and, most importantly, delicious.

My hope for this book is that it inspires you to cook more plant-centric meals in ways that feel good to you. I want to give you the courage to improvise, add to, or subtract from, a recipe to suit your tastes or mood. And to realize that at the end of the day, cooking and eating should be about making you feel your best.

the basics

For mixing, matching and maximizing flavour. These add-ons can take a bowl full of veggies from just okay to crazy-good.

PLANT-EATERS’ PROTEIN

crispy chickpeas

The key to extra crunchy and addictive crispy chickpeas is making sure they are as dry as you can get them before you combine them with olive oil and spices. These are great as a snack on their own or as a topper for salads and bowls.

You can mix up the flavour coating with different combinations like madras curry, ras-el-hanout or simple rosemary and thyme.

210 g/1½ cups cooked chickpeas, drained well

1 tablespoon olive oil

1 teaspoon smoked paprika

¼ teaspoon cayenne pepper (optional)

salt, to taste

SERVES 4

Preheat the oven to 200°C (400°F) Gas 6.

Dry the chickpeas on a clean kitchen cloth or paper towels to remove any excess moisture.

In a medium bowl, toss the dry chickpeas with the olive oil, spices and salt to taste. Spread out on a baking tray and bake in the preheated oven for about 25–30 minutes, shaking the tray halfway through, until beginning to brown.

Remove from the oven and allow the chickpeas to cool on the baking tray (they will continue to crisp up more during this time), before serving. Once fully cooled, the chickpeas will keep for 3–4 days in a sealed container in the fridge.

barbecue black beans

I was that picky kid who didn’t really like the flavour of ketchup, I had no time for mayo and I still don’t totally get what yellow mustard is all about. But I’m a sucker for a good barbecue sauce.

Smoky-sweet and tangy, good barbecue sauce is something to savour. This recipe captures the classic taste with the help of smoked paprika, tomato purée/paste and maple syrup. It mixes with black beans for a great addition to dishes like bowls (page 86), tacos (page 104) and nachos (page 149).

avocado or olive oil, for frying

1 garlic clove, chopped

1 teaspoon smoked paprika

½ teaspoon ground cumin

1 x 400-g/14-oz. can black beans in their liquid

2 tablespoons tomato purée/paste

1 tablespoon pure maple syrup

60–120 ml/¼–½ cup water or vegetable stock/broth

salt, to taste

SERVES 4

Heat a thin layer of oil in a large pan with high sides over a medium-high heat. Add the garlic and spices and cook, stirring, for 1 minute.

Add the black beans with their liquid and stir to coat in the spices. Add the tomato purée/paste, maple syrup, season with salt and stir. Turn the heat to medium-low, cover and simmer for 10 minutes. Add some water or vegetable stock/broth if the mixture looks dry. Remove from heat and stand, covered, for 10 minutes before serving.

spicy tofu

This tofu is great to keep in the fridge to use in salads, grain bowls and stir-fries throughout the week. Sriracha is pretty spicy, but mellows when it’s in the oven. If you prefer it milder, use half a tablespoon.

400-g/14-oz. block of extra firm tofu

3 tablespoons tamari

1 tablespoon sriracha

1 tablespoon sesame oil

baking tray, lined with baking parchment

SERVES 4–5

Remove the tofu from its packaging and drain. Wrap in paper towels and press with a weight, such as a heavy cookbook or baking tray, for 5–10 minutes to remove excess moisture. The dryer you get the tofu, the crispier it will become.

Preheat the oven to 200°C (400°F) Gas 6.

Meanwhile, put the tamari, sriracha and sesame oil in a medium-sized bowl. Mix together with a fork or whisk until well combined.

Cut the block of tofu into 2.5-cm/1-inch cubes and toss in the marinade. Let sit for about 15 minutes.

Scatter the tofu cubes onto the lined baking tray and bake in the preheated oven for 15 minutes. Flip the tofu cubes with a spatula and return to the oven for another 10–15 minutes until crisp and browned in places. Remove from the oven and leave to cool before serving.

SIMPLE DRESSINGS

herb dressing

This dressing is great if you have a bunch of leftover herbs you’re looking to use up. It’s totally adaptable to what you have and it gives a bright freshness to everything you eat it with.

If you want a creamier version of this, blend with 75 ml/⅓ cup soaked cashews or 2 tablespoons of Greek yogurt.

20 g/½ packed cup fresh parsley

20 g/½ packed cup fresh coriander/cilantro leaves and stems

10 basil leaves

1 garlic clove, peeled

1 tablespoon hemp seeds

1 tablespoon fresh lemon juice

60 ml/¼ cup olive oil

MAKES ABOUT 120 ML/½ CUP

Place all the ingredients along with 2 tablespoons of water in the bowl of a small food processor. Blend, scraping down the sides once or twice, for about 1–2 minutes, until smooth and very green.

honey mustard

Sweet, punchy and a little sharp. I love using a combination of smooth and wholegrain Dijon mustards to give this dressing a little extra colour and texture.

4 tablespoons Dijon mustard (I used half smooth, half wholegrain)

2 tablespoons honey

2 tablespoons olive oil

1 teaspoon salt

sterilized jar with a lid (optional)

MAKES ABOUT 120 ML/½ CUP

Whisk all the ingredients together with 2 tablespoons of water in a small bowl, or place all of the ingredients in the jar with a lid and shake vigorously to combine. Add more water to thin out, if desired.

basic vinaigrette

Simple, easy and necessary. I use this one at least three times a week.

2 tablespoons vinegar (I like red wine or balsamic)

60 ml/¼ cup extra virgin olive oil

2 teaspoons Dijon mustard

¼ teaspoon salt

2–3 grinds of black pepper

sterilized jar with a lid (optional)

MAKES ABOUT 75 ML/⅓ CUP

Put everything together in the jar with a lid. Add 1 tablespoon of water, pop the lid on, and shake vigorously. Or, whisk everything together in a small bowl. Add another tablespoon or so of water until you reach the desired consistency.

NUTTY DRESSINGS

peanut dressing

Creamy with a little kick, this sauce is great for dipping vegetables and spring rolls in, or as the dressing for a noodle bowl.

2 tablespoons tamari

2 tablespoons natural (no sugar added) smooth peanut butter

1 tablespoon fresh lime juice

2.5-cm/1-inch piece of fresh ginger, grated or finely chopped

1 garlic clove, finely chopped

1 teaspoon chilli/chili paste

MAKES ABOUT 120 ML/½ CUP

In a small bowl, whisk together all the ingredients with 2 tablespoons of water or more as needed. Or, purée with a stick blender or in a small food processor until smooth.

tahini-lemon dressing

If you’re new to tahini, give this classic dressing a try. It’s great for when you’re craving something creamy for salads, grain bowls and sandwiches.

50 g/¼ cup tahini, mixed well

60 ml/¼ cup warm water

juice of half a lemon, plus extra to taste

1 small garlic clove, finely chopped or grated

salt and freshly ground black pepper

sterilized jar with a lid (optional)

MAKES ABOUT 120 ML/½ CUP

Combine all the ingredients (including a pinch of salt and pepper) in the jar with a lid and shake vigorously. Or, whisk everything together in a small bowl. Taste for seasoning and add more salt and/or lemon juice if necessary.

tahini-ranch dressing

I used to love ranch dressing as a kid and wouldn’t eat a salad that wasn’t drowned in it. Today, I don’t actually like the taste of most of the bottled varieties. This version has the requisite creaminess without the additives.

I use onion and garlic powder here, which aren’t ingredients I use a lot in my cooking, but sometimes they’re able to create that distinct flavour I’m looking for (see Everything Bagel Spice Mix page 41 and Buffalo-spiced Chickpeas page 93). The upside is, they’re cheap and easy to find.

50 g/¼ cup tahini, mixed well

60 ml/¼ cup warm water

2 tablespoons finely chopped fresh chives

1 tablespoon finely chopped fresh parsley

1 teaspoon onion powder

1 teaspoon garlic powder

½ teaspoon dried dill

1 teaspoon maple syrup

freshly squeezed juice of half a lemon

½ teaspoon salt

few grinds of black pepper

MAKES ABOUT 175 ML/¾ CUP

In a small bowl, whisk together all the ingredients until well combined. Or, purée everything in a small food processor. Add a touch more water, if needed, to thin out to your desired consistency.

tahini-harissa dressing

Spicy, creamy and appropriate for dipping vegetables in, slathering on sandwiches or topping falafel with.

50 g/¼ cup tahini, mixed well

1 small garlic clove, peeled

1 teaspoon harissa paste

½ teaspoon salt

1 tablespoon fresh lemon juice

sterilized jar with a lid (optional)

MAKES ABOUT 120 ML/½ CUP

Blend everything together with 60 ml/¼ cup of water in a small food processor, or in the jar with a stick blender until smooth.

FLAVOUR-PACKED SAUCES

romesco sauce

I love this sauce for it’s smoky richness and because it’s made out of pantry staples.

60 g/½ cup cashews, soaked for at least an hour

200 g/1 cup roasted red peppers from a jar

1 garlic clove, peeled

2 tablespoons olive oil

1 tablespoon red wine vinegar

¼ teaspoon smoked Spanish paprika

¼ teaspoon cayenne pepper

½ teaspoon salt

MAKES ABOUT 295 ML/1¼ CUPS

Place all the ingredients in a small food processor and blend together until smooth. Taste for seasoning and add more salt as needed.

broccoli pesto

Make this pesto with that last crown of broccoli haunting your salad drawer.

1 small head of broccoli (including stems), chopped into small pieces

1 garlic clove, peeled

30 g/1 cup fresh basil, tightly packed

3–4 tablespoons olive oil

½ teaspoon nutritional yeast

¼ teaspoon salt, plus more to taste

MAKES ABOUT 350 ML/1½ CUPS

Cook the broccoli in a steamer basket or in a covered pan with a little boiling water for 3–5 minutes until tender. Drain and run under cold water. Combine the broccoli with the remaining ingredients in a small food processor and blend until smooth-ish. Adjust the seasoning to taste.

chermoula

With salty olives and the brightness of lemon zest and juice, this sauce gives a little lift to grains, roasted veg, fish or chicken.

120 ml/½ cup extra virgin olive oil

4 garlic cloves, roughly chopped

½ teaspoon ground coriander

½ teaspoon chilli flakes/hot red pepper flakes

¼ teaspoon ground cumin

¼ teaspoon paprika 15 g/½ cup fresh coriander/cilantro leaves and stems

15 g/⅓ cup fresh parsley leaves

½ teaspoon lemon zest

freshly squeezed juice of half a lemon

¼ teaspoon salt

35 g/⅓ cup whole pitted Kalamata olives, roughly chopped

MAKES ABOUT 235 ML/1 CUP

In a small saucepan, combine the oil and garlic over a medium-low heat. Cook for about 3–4 minutes until the garlic is sizzling, then let it sizzle for 1 minute.

Add the ground coriander, chilli flakes/hot red pepper flakes, cumin and paprika and stir. Turn off the heat and allow the mixture to cool in the pan.

Place the coriander/cilantro, parsley, lemon zest and juice, salt, olives and spiced garlic oil (along with the garlic) in a food processor (I use a mini one). Blend until everything is finely chopped and well combined.

Alternatively, finely chop all the ingredients and whisk together, adding the olive oil slowly.