Vegan Energy
Exceptional Vegan Recipes for Optimal Health
Monday, May 27, 2019
Sunday, May 5, 2019
Shepherd's Pie by John
FILLING
- 1 tablespoon extra virgin olive oil
- 1 medium onion (diced)
- 2 garlic cloves (minced)
- 1/2 cup uncooked brown or green lentils
- 1 1/2 cups mushrooms (sliced)
- 3 tablespoons flour
- 3 cups mushroom stock or low sodium vegetable broth
- 1 teaspoon dried thyme
- Fresh/frozen vegetables or 1 10-ounce bag frozen mixed vegetables (peas, carrots, green beans and corn)
- 2 tablespoons flat leaf parsley (chopped)
MASHED POTATOES
- 2 1/2 pounds Yukon Gold potatoes
- 3 tablespoons Earth Balance
INSTRUCTIONS
- Preheat oven to 425°F.
- Grease an 9×9-inch baking dish
- Slice potatoes and transfer them to a large pot filled with water. Bring the water to a boil – and boil the potatoes for 10 minutes, or until tender. Drain and transfer to a mixing bowl.
- Using a potato masher mash the cooked potatoes until they are smooth and add vegan butter. Mix well. Set aside.
- Meanwhile, in a large pan over medium-high heat, add 1 tablespoon olive oil, onions and garlic. Saute for 2-3 minutes, until onions are translucent.
- Add mushrooms and saute for 3-5 minutes, until the water released by the mushrooms has evaporated.
- Add flour and cook for 1 minute, stirring constantly.
- Slowly add mushroom stock while stirring. Then add lentils and thyme.
- Bring to a boil. Then lower heat to a simmer, cover and cook for 20 minutes.
- Add veggies, cover and cook for an additional 10 minutes.
- Place the baking dish on a baking sheet (this is to catch any overflow of gravy once it goes in the oven).
- Pour the lentil mixture into the baking dish and carefully top with mashed potatoes, one large spoonful at a time. Spread the mashed potatoes using a fork or spatula – and smooth it until you get an even layer.
- Bake in the oven for 15 minutes (with the baking dish underneath).
- Then turn oven to broil and broil for 5 minutes to get a crispy, golden brown top (optional).
- Top with chopped flat leaf parsley and serve
Inspiration Pickled Plum
https://pickledplum.com/vegan-shepherds-pie/
Tuesday, April 30, 2019
Mushroom Bourguignon with Potato Cauliflower Mash
Serves 3
Servings:
Calories: 235kcal
Author: Vegan Richa
Ingredients
Mushroom Bourguignon:
- 2 tsp (2 tsp) oil
- 1/2 (0.5 ) medium onion chopped
- 4 cloves (4 cloves) of garlic finely chopped
- 10 oz (8 oz) sliced mushrooms mixed or white or cremini
- 1/4 cup (58.75 ml) brandy or whiskey or red wine or use broth
- 3/4 cup (75 g) chopped carrots
- 1 cup (101 g) chopped celery
- 3/4 tsp (0.75 tsp) dried thyme or 1 tbsp fresh
- 1/4 tsp (0.25 tsp) garlic powder
- 1 tbsp (1 tbsp) Coconut Aminos (or soy sauce but more sodium ,tamari for gluten-free)
- 2 tsp (2 tsp) tomato paste
- 1/2 cup (125 ml) water or broth
- 1 tbsp (1 tbsp) cornstarch or arrowroot starch mixed in 3 tbsp water (you can also add 2 tbsp of the mashed potato mixture to thicken)
- 1 cup (30 g) of spinach or greens
Potato Mash:
- 1 (1 ) large potato cubed small
- 1 cup (100 g) cauliflower florets (heaping cup)
- 1 tbsp (1 tbsp) olive oil
- 2 to 4 tbsp (NaN tbsp) non dairy milk
- 1/4 tsp (0.25 tsp) each salt garlic powder
- (NaN ) black pepper to taste
Instructions
- Heat the Instant Pot on Saute. Add oil. When the oil is hot, add the onion, garlic, mushrooms and a good pinch of salt and give them a quick mix. Cook for 3 to 4 minutes until golden on some edges. Add a tbsp of water if browning too quickly.
- Add the wine and mix well for a few seconds to cook out the alcohol.
- Add the carrots, celery, thyme and garlic and mix well. Add the soy sauce, tomato paste, 1/3 tsp salt (if using water or unsalted broth) and water/broth and give it a mix. Cancel saute. You can also add in 1 bay leaf and some rosemary for flavor variation at this point.
- Place the steamer basket on top of the mushroom mixture. Add potato and cauliflower to it.
- Close the Instant Pot lid. Pressure Cook for 9 to 10 minutes (Manual hi pressure). Add a minute if using larger quantity of either mushroom mix or potatoes, or if doubling.
- Let the pressure release naturally once the cooking is complete. Open the lid and carefully remove the steamer basket.
- Put the pot on saute, Add cornstarch slurry and give it a mix (you can also add 2 tbsp of the mashed potato mixture to thicken). Add spinach or baby kale and black pepper and mix. Bring the mixture to a boil to thicken, then cancel saute. Taste and adjust salt and flavor.
- Meanwhile. Transfer the steamed potato and cauliflower to a bowl and mash roughly. Add garlic powder, salt, pepper, olive oil, non dairy milk and optionally fresh/dried herbs of choice(eg. thyme, rosemary, chives) and mash well to preferred consistency.
- Serve the mash layered with the mushroom bourguignon. Garnish with some fresh thyme or basil and black or white pepper.
Vegan Mushroom Bourguignon with Potato Cauliflower Mash – Instant Pot
Servings: 3
Ingredients
Mushroom Bourguignon:
- 2 tsp (2 tsp) oil
- 1/2 (0.5 ) medium onion chopped
- 4 cloves (4 cloves) of garlic finely chopped
- 10 oz (8 oz) sliced mushrooms mixed or white or cremini
- 1/4 cup (58.75 ml) brandy or whiskey or red wine or use broth
- 3/4 cup (75 g) chopped carrots
- 1 cup (101 g) chopped celery
- 3/4 tsp (0.75 tsp) dried thyme or 1 tbsp fresh
- 1/4 tsp (0.25 tsp) garlic powder
- 1 tbsp (1 tbsp) coconut aminos (for low sodium) or soy sauce ,tamari for gluten-free
- 2 tsp (2 tsp) tomato paste
- 1/2 cup (125 ml) water or broth
- 1 tbsp (1 tbsp) cornstarch or arrowroot starch mixed in 3 tbsp water (you can also add 2 tbsp of the mashed potato mixture to thicken)
- 1 cup (30 g) of spinach or greens
Potato Mash:
- 1 (1 ) large potato cubed small
- 1 cup (100 g) cauliflower florets (heaping cup)
- 1 tbsp (1 tbsp) olive oil
- 2 to 4 tbsp (NaN tbsp) non dairy milk
- 1/4 tsp (0.25 tsp) each salt garlic powder
- (NaN ) black pepper to taste
Instructions
- Heat the Instant Pot on Saute. Add oil. When the oil is hot, add the onion, garlic, mushrooms and a good pinch of salt and give them a quick mix. Cook for 3 to 4 minutes until golden on some edges. Add a tbsp of water if browning too quickly.
- Add the wine and mix well for a few seconds to cook out the alcohol.
- Add the carrots, celery, thyme and garlic and mix well. Add the soy sauce, tomato paste, 1/3 tsp salt (if using water or unsalted broth) and water/broth and give it a mix. Cancel saute. You can also add in 1 bay leaf and some rosemary for flavor variation at this point.
- Place the steamer basket on top of the mushroom mixture. Add potato and cauliflower to it.
- Close the Instant Pot lid. Pressure Cook for 9 to 10 minutes (Manual hi pressure). Add a minute if using larger quantity of either mushroom mix or potatoes, or if doubling.
- Let the pressure release naturally once the cooking is complete. Open the lid and carefully remove the steamer basket.
- Put the pot on saute, Add cornstarch slurry and give it a mix (you can also add 2 tbsp of the mashed potato mixture to thicken). Add spinach or baby kale and black pepper and mix. Bring the mixture to a boil to thicken, then cancel saute. Taste and adjust salt and flavor.
- Meanwhile. Transfer the steamed potato and cauliflower to a bowl and mash roughly. Add garlic powder, salt, pepper, olive oil, non dairy milk and optionally fresh/dried herbs of choice(eg. thyme, rosemary, chives) and mash well to preferred consistency.
- Serve the mash layered with the mushroom bourguignon. Garnish with some fresh thyme or basil and black or white pepper.
Sunday, April 28, 2019
Quinoa and Kale Cakes
INGREDIENTS
- 1 medium onion, finely chopped
- 2 cloves garlic, minced
- 1 large potato, steamed and mashed
- 1 cup kale, steamed and chopped
- 1 cup quinoa, cooked (2 cups of vegetable broth/1 cup of quinoa)
- 500 ml ( 1 pint ) vegetable stock
- 1/2 teaspoon black pepper
- 2 flaxseed eggs (2 tblspns flaxseed and 6 tblspns water)
INSTRUCTIONS
1. Cook the quinoa for about 10 minutes. Take off of the heat and cover with a lid allowing for the quinoa to soak up the rest of the liquid and become fluffy. If there is still a little liquid left, place on a low heat and cook until the liquid has evaporated.
Leave to one side.
2. Fry the onions and garlic, with a pinch of salt, over a medium heat until the onions have softened and caramelized.
3. Put the onions into a bowl with the quinoa and all other ingredients and using your hands mash everything together well.
4. Form into 6 equal size cakes and press the cakes into the flour, shaking off any excess.
5. Fry in 2 batches of 3 cakes for 3-4 minutes on each side until golden brown. The cakes will soak up the oil so be sure not to use more than 2 tablespoons of oil per batch.
Inspired by
Monday, February 12, 2018
Saturday, February 3, 2018
Garden Vegetable Quinoa Soup
Amazing, Healthy, Filling, Perfect, Serves: 8
INGREDIENTS
- 1 Tbsp olive oil
- 1 yellow onion
- 4 cloves garlic
- 3 carrots
- 3 ribs celery
- 15 oz. can kidney beans
- 15 oz. can fire roasted diced tomatoes
- 1/2 tsp dried basil
- 1 tsp dried oregano
- 1/2 tsp smoked paprika
- Freshly cracked pepper
- 1 cup uncooked quinoa
- 4 cups vegetable broth
- 2 cups water
- 1/4 lb. kale or frozen spinach or some green
INSTRUCTIONS
- Mince the garlic and dice the onion. Add the olive oil, garlic, and onion to a large pot and sauté over medium-low heat until the onions are soft and transparent.
- While the garlic and onion are cooking, wash and peel the carrots, then slice into 1/4-inch thick rounds. Wash the celery and slice into 1/4-inch pieces. Add the carrots and celery to the pot and continue to sauté until they just begin to soften (about 5 minutes).
- While the carrots and celery are cooking, rinse the quinoa well with cool running water in a wire mesh sieve. Drain and rinse the kidney beans. Add the quinoa, kidney beans, diced tomatoes, basil, oregano, smoked paprika, and some freshly cracked pepper.
- Add the vegetable broth and water to the pot, place a lid on top, and turn the heat up to medium-high. Allow the pot to come to a boil, then turn the heat down to low and let simmer for 25 minutes.
- After simmering for 25 minutes the quinoa should be slightly translucent and tender. If not, let simmer a few minutes longer. Stir in 1/4 lb. of kale or frozen spinach until heated through. Season with sea salt and ground black pepper.
Inspired by Budget bites
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