Vegan One-pan E-Book

Ryland Peters & Small

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

Seitenzahl: 123

Beschreibung

100 easy recipes for exciting and nutritious dishes for anyone following a meat- and dairy-free diet. 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 and preparing fresh and healthy food couldn't get any easier than cooking everything together in one pot/pan. 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. Each dish is perfectly balanced and provides a complete meal all cooked in one pot/pan for ultimate ease. Whether you are a long-time vegan, entertaining friends or family who may be following a plant-based diet, or simply trying to cut down on your intake of meat and fish, the recipes in this book offer a whole host of tempting dishes to try.

Leseprobe

VEGAN ONE-Pan

VEGAN ONE-Pan

70 easy & satisfying vegan recipes for every day

Senior Designer Toni Kay

Senior Editor Abi Waters

Editorial Director Julia Charles

Head of Production Patricia Harrington

Production Manager Gordana Simakovic

Creative Director Leslie Harrington

Indexer Vanessa Bird

First published in 2023 by Ryland Peters & Small

20–21 Jockey’s Fields

London WC1R 4BW

and

341 E 116th St

New York NY 10029

www.rylandpeters.com

10 9 8 7 6 5 4 3 2 1

Text copyright © Ghillie Basan, Liz Franklin, Tonia George, Dunja Gulin, Kathy Kordalis, Jenny Linford, Hannah Miles, Louise Pickford, Leah Vanderveldt, Laura Washburn Hutton and Ryland Peters & Small 2023 (see also page 160 for full credits)

Design and photographs copyright © Ryland Peters & Small 2023

ISBN: 978-1-78879-560-9

E-ISBN: 978-1-78879-574-6

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

• Both American (Imperial plus US cups) and British (Metric) measurements and ingredients 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.

• When a recipe calls for the 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.

• 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.

Contents

Introduction

Breakfasts

Soups & Broths

Curries & Stews

Beans & Lentils

Rice & Grains

Traybakes

Index

Credits

Introduction

Plant-based diets have never been more popular. Once considered a simple support act to a meat or fish dish, the vegetable is now the rising star. The great thing is that we now have access to a superabundance of wonderful, versatile and healthy vegetables and fresh herbs, and increasing numbers of us are growing our own at home. We can easily shop for amazing spices and ingredients from around the world, and there are so many good things to provide the protein element of our meal without having to cook meat or fish, making a vegan diet easy to achieve. Pairing that with cooking everything in one pot or pan, will make for a much simpler and easier time in the kitchen. One-pan cooking not only saves on time but also on clearing up. Cutting down on the amount of dish washing and clearing away after preparing a meal, frees up precious time in today’s hectic world.

ONE-PAN COOKING

This is just a brief selection of the different pots and pans you might need to create the meals in this book that will transform your cooking experience from laborious to speedy and efficient.

Saucepans with lids: incredibly versatile and perfect for making one-pot soups and stovetop casseroles or stews.

Casserole dishes/Dutch ovens/tagines: these are heavy-duty dishes with tight-fitting lids that are generally used for slow oven bakes and stews/casseroles.

Frying pans/skillets: investing in an ovenproof heavy-duty pan will give you much more versatility in the kitchen as you can start a meal on the hob/stovetop and then transfer to the oven to finish cooking.

Wok: generally used for quickly cooked meals such as stir-fries.

Roasting pans/dishes and sheet pans: buying good, solid pans and looking after them will serve you well and save money in the long run. Buy a couple of different sized pans to suit various meals and with a mix of deep and shallow sides.

A WELL-STOCKED STORECUPBOARD

The benefits of keeping a well-stocked storecupboard should never be underestimated – with quality always taking precedence over quantity. The best kind of storecupboard should be one that naturally calls to be restocked regularly as it’s built on items you love to use almost every day. That way, you’ll find that you can always rustle up something for supper if you’ve had an especially busy day.

Breakfasts

CHOCOLATE & COCONUT GRANOLA

If you love your breakfast on the sweet and crunchy side, making your own granola is one of the easiest and most satisfying things to master. This version made with cacao powder tastes like grown-up chocolate puffed rice cereal.

• 190 g/2 cups rolled/old-fashioned oats

• 80 g/1 cup flaked/slivered almonds (substitute sunflower or pumpkin seeds/pepitas for a nut-free version)

• 4 tablespoons cacao powder

• 2 tablespoons chia seeds

• ½ teaspoon sea salt

• 1 tablespoon maca powder (optional)

• 60 ml/¼ cup melted coconut oil

• 60 ml/¼ cup pure maple syrup

• 45 g/1 cup coconut flakes

MAKES ABOUT 500 G/3½ CUPS

Preheat the oven to 140°C fan/160°C/325°F/Gas 3.

In a large mixing bowl, combine the oats, almonds, cacao powder, chia seeds, salt and maca (if using). Mix together to distribute the cacao evenly.

In a pourable glass measuring jug/cup, combine the oil and maple syrup, and whisk together with a fork. Pour the wet ingredients into the dry and mix together until the oats are evenly coated.

Spread out in an even layer on the prepared baking sheet and bake in the preheated oven for 20 minutes. Take out the sheet, rotate it 180 degrees, sprinkle the coconut flakes on top and bake for another 15–20 minutes.

Note: If you smell burning at any point, take out the baking sheet to cool a little, stir the mixture and turn the oven down slightly. Return to the oven for the remainder of the cooking time or a little less. Remove from the oven and leave to cool completely on the baking sheet – this is when it will really crisp up and get its crunch. Once cooled, break into pieces and store in an airtight jar at room temperature for up to 2 weeks, or in the refrigerator for up to 1 month.

CLASSIC MIXED OATMEAL PORRIDGE

This genius yet simple combination of coarse oatmeal/steel-cut oats and rolled/old-fashioned oats gives a creamy, yet textured consistency that is super satisfying.

• 70 g/½ cup coarse oatmeal/steel-cut oats

• 50 g/½ cup rolled/old-fashioned oats

• 2 teaspoons apple cider vinegar

• 500 ml/2 cups water, plus more for soaking

• 250 ml/1 cup dairy-free milk of your choice

• ¾ teaspoon salt

OPTIONAL TOPPINGS

• berry compote

• toasted coconut (see right)

• sliced fresh fruit (such as banana, strawberries or kiwi)

• chopped dried fruit (such as cranberries, pineapple or papaya)

• add-ons for texture (such as pistachios, chia seeds, freeze-dried raspberries or blueberry powder)

• brown sugar or pure maple syrup

SERVES 2–3

The night before, combine both types of oatmeal/oats with enough water to cover them by about 5 cm/2 inches and the apple cider vinegar. Leave to sit at room temperature for at least 8 hours.

The next morning, drain the oats and rinse them. Transfer to a medium saucepan and add the water, milk and salt.

Bring to the boil, then reduce to a simmer. Cover with the lid slightly ajar and cook for 10–15 minutes, stirring occasionally. You want most of the liquid to be absorbed but the mixture should be loose and not gluey. If it’s a little too thick for your liking, add more water and milk and stir in, cooking for a couple of minutes more.

Serve with your desired toppings.

TOASTED COCONUT

• 45 g/1 cup large unsweetened dried coconut flakes

MAKES 45 G/1 CUP

Preheat the oven to 160°C fan/180°C/350°F/Gas 4. Spread the coconut flakes out on a baking sheet lined with baking parchment. Bake for 3–5 minutes until golden. Watch the flakes closely, as they can burn very quickly. Leave to cool. Store in an airtight jar or container at room temperature for up to 2 weeks.

Slow-baked PECAN & COCOA NIB GRANOLA WITH GOJI & GOLDEN BERRIES

Long, slow-baking gives granola a lovely flavour and crunchy texture, making this an absolute winner (and much cheaper than store-bought). The texture will be a little more free-flowing than non-vegan versions, but in no way lacking in flavour. Serve it with a good dollop of your favourite coconut yogurt and some fresh fruit, adding a drizzle of date syrup if you fancy a little extra sweetness.

• 250 g/2½ cups jumbo oats

• 100 g/¾ cup mixed seeds (sunflower, hemp, sesame, linseed, chia, etc.)

• 50 g/1¾ oz. solid coconut oil (or substitute olive oil)

• 50 ml/3½ tablespoons brown rice syrup

• a pinch of salt

• 150 g/scant 1½ cups pecans, roughly chopped

• 100 g/3½ oz. golden berries

• 100 g/3½ oz. goji berries

• 50 g/1¾ oz. cocoa nibs

MAKES 10 servings

Preheat the oven to 130°C fan/150°C/300°F/Gas 2.

Put the oats and seeds into a bowl and grate in the coconut oil (or add the olive oil). Add the brown rice syrup and salt. Stir until evenly mixed. Spread over a roasting pan and bake for about 40 minutes, until the granola is golden and crisp.

Add the pecans and return to the oven for a further 5–10 minutes, until the nuts are lightly toasted. Remove from the oven and leave to cool before stirring in the berries and cocoa nibs. Store in an airtight container at room temperature for up to 2 weeks.

ROAST RHUBARB, BLACKBERRY & BLUEBERRY COMPOTE WITH COCONUT YOGURT

This three-fruit combo tastes every bit as lovely as it looks. Oven-roasting is a perfect way to cook rhubarb – it keeps its shape nicely (so long as you don’t overcook it and scoop a little too hard to get it out of the pan). A generous trickle of Grenadine is an optional extra, but it will add the prettiest pink blush to the juices – it’s a lovely ruby red syrup made out of pomegranate seeds (although do look out for the Real McCoy, as the cheaper, almost fluorescent brands are often just a mixture of corn syrup and colouring).

• 400 g/14 oz. rhubarb

• 200 g/1½ cups blackberries

• 200 g/1½ cups blueberries

• 60 g/5 tablespoons caster/granulated sugar

• 60 ml/¼ cup boiling water

• seeds from 2 vanilla pods/beans

• 50 ml/3½ tablespoons Grenadine (optional)

• 400 g/scant 2 cups coconut yogurt, to serve

Serves 4

Preheat the oven to 170°C fan/190°C/375°F/Gas 5.

Trim the rhubarb and remove any stringy bits. Cut the stalks into 3-cm/1¼-inch lengths and arrange on a large, deep baking sheet. Scatter over the blackberries and blueberries. Mix the sugar and boiling water together in a jug and add the seeds from the vanilla pods. Stir in the Grenadine (if using) and pour the mixture over the fruit in the pan. Cover with foil and roast for about 12–15 minutes, until the rhubarb is just soft. Remove from the oven and serve warm, with the coconut yogurt.

BAKED OAT MILK PORRIDGE WITH PEARS, ALMONDS & DATE SYRUP

You might wonder why on earth anyone would want to oven-bake porridge, when it takes so little time to cook the conventional way? Well, it does mean that you can swap standing at the stove and stirring constantly for simply mixing everything together and leaving it to morph into breakfast heaven under its own steam, while you soak in the bath, practice your sun salutations, get ready for work, or even go back to bed with your book!

• 160 g/1¾ cups jumbo oats

• 1.2 litres/5 cups oat milk

• 75 g/½ cup mixed seeds

• 2 teaspoons vanilla bean paste

• 1 teaspoon ground cinnamon

• 3 medium ripe, but firm pears, cored and diced

• 80 g/⅔ cup mixed dried berries (sultanas/golden raisins, goji berries, golden berries, cranberries, etc.)

TO SERVE

• 2 tablespoons toasted flaked/slivered almonds

• 4–5 tablespoons date syrup

• extra oat milk

Serves 4–6

Preheat the oven to 150°C fan/170°C/325°F/Gas 3.

Mix the oats and oat milk together. Stir in the seeds, vanilla bean paste, ground cinnamon, diced pears and dried berries. Pour everything into a roasting pan, cover with foil and bake for 30 minutes. Remove from the oven and spoon into bowls. Scatter with the toasted almonds and drizzle with date syrup and extra oat milk as desired. Serve at once.

BAY-SCENTED COCONUT MILK BLACK RICE WITH TROPICAL FRUITS

This combination of lightly sweetened chewy black rice and coconut milk is truly amazing – but it does need that pinch of salt flakes to bring everything together, so please don’t be tempted to skip it.

• 3 x 400-ml/14-fl. oz. cans coconut milk

• 250 g/scant 1½ cups riso venere black rice

• 50 g/¼ cup caster/granulated sugar

• a pinch of salt flakes

• 2 bay leaves

TO SERVE

• 1 ripe papaya

• ½ medium ripe pineapple

• 1 ripe mango

• 2 kiwi fruit

• 2–3 passion fruit

Serves 4

Preheat the oven to 150°C fan/170°C/325°F/Gas 3.

Pour the coconut milk into a high-sided roasting pan. Fill up one of the cans with water and add this, and then stir in the rice, sugar, salt and bay leaves. Cover the pan with foil and bake for about 1¼ hours, until the rice is soft and chewy, but not dry.

Peel, then cut the papaya in half, remove the seeds and cut into slices. Peel the pineapple, remove the hard core and cut into chunks. Peel the mango, remove the stone/pit and cut into slices. Peel and slice the kiwi fruit. Cut the passion fruit into halves.

Remove the bay leaves from the rice, give it a stir and serve in bowls, topped with the fruit and a drizzle of passion fruit pulp.

CINNAMON SPICED BRUSCHETTA WITH BROWN SUGAR PLUMS

Sticky, cinnamon-spiced plums and crisp, oven-baked bruschetta make a truly exquisite start to the day. A cascade of coconut or soy yogurt (or a cashew nut cream) lifts it right to the top of the ladder of loveliness.

• 600 g/21 oz. plums, halved and stoned/pitted

• 4 medium slices rye sourdough bread

• 50 g/3½ tablespoons coconut oil

• 50 g/¼ cup dark or light muscovado sugar

• 1 teaspoon ground cinnamon

• plant-based yogurt, to serve

Serves 4

Preheat the oven to 180°C fan/200°C/400°F/Gas 6.

Arrange the plums, cut side up, along one side of a baking sheet. Spread the bread with about half of the coconut oil. Dot the remaining oil over the plums. Mix the sugar and cinnamon together, sprinkle a little over each of the slices of bread and lay them on the other side of the baking sheet. Scatter the remaining cinnamon sugar over the plums. Bake for about 30 minutes, until the bread is crisp and the plums are beautifully soft. Pile the plums onto the bruschetta and serve warm, with yogurt.

Recipe photograph overleaf

GRAINY PORRIDGE THREE WAYS