Vegan Chilli

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vegan-chilli

As a vegetarian uni student, I used to make this dish weekly. It’s cheap, tasty, nutritious and filling, and best of all it’s extremely easy to make.

The kidney and white beans are an excellent source of molybdenum – a trace mineral that helps the body detoxify sulphites, plus they’re full of protein and fibre and are also a good source of magnesium. The capsicums/bell peppers are rich in vitamin C (more so even than oranges), contain high levels of carotenoids and research suggests that they have cancer fighting properties.

This dish is one that can be enjoyed straight away, but definitely tastes better the next day and even the following day (it will keep for up to 5 days in the fridge). It will feed a family or freezes well if you’re only cooking for one or two.

Ingredients

  • 250g/9 oz soaked and cooked kidney beans OR 1 x 400g tin/14 oz can*
  • 250g/9oz soaked and cooked white beans (cannellini or great northern beans) OR 1 x 400g tin/14 oz can*
  • 1 red capsicum/bell pepper
  • 1 yellow or green capsicum/bell pepper
  • 1 large, brown onion
  • 2 cloves garlic/2 teaspoon minced garlic
  • 1 large tin chopped/crushed tomatoes (800g/28 oz)
  • 1 teaspoon ground cumin
  • 1 teaspoon ground coriander
  • 1 teaspoon ground paprika (I prefer sweet rather than smoked)
  • 1 teaspoon good quality ground salt (I use Himalayan crystal or Celtic sea salt)
  • 1 teaspoon minced chilli/dried chilli flakes/1 small chilli finely chopped – seeds removed (optional)
  • 2 tablespoons olive oil
  • 1 cup of filtered water

Method

Finely chop the onion and garlic (if you’re using fresh garlic) and cut the capsicum/bell peppers into square chunks of about 2.5cm/1 inch each side.

Heat a large saucepan to a medium heat and add the olive oil. Fry the onion and garlic for a couple of minutes until they start to turn translucent then add the capsicum/bell pepper and cook for around 5 minutes until they start to soften, stirring every minute or so with a wooden spoon. Add the cumin, coriander, paprika, salt and pepper and stir in well then fry for another minute. Finally add the tomatoes, beans and water and simmer for 45 minutes

Serve with fresh coriander and optionally some thick natural or greek yoghurt.

Variation

I recently came across a Jamie Oliver that adds sweet potato to the recipe. I gave this a try and found that it does impart a good flavour. If using sweet potato, you’ll need around 2 medium sized sweet potatoes (around half a kilo or just over a 1 lb). Preheat the oven to 180 degrees Celsius or 350 degrees Fahrenheit. Peel and chop the sweet potato into pieces roughly 2.5cm or 1 inch in size. Roast for 40 minutes while your chilli is cooking then add in at the end an stir through.

Serves 4

* If using dried beans, you’ll need to soak them overnight in filtered water – ideally for 12 hours (it’s fine to soak for up to 24 hours). Cook the beans separately for 1.5 hours each. I cook big batches and freeze in lots of 250g/9oz which is roughly equivalent to the contents of a 400g tin/14oz can. Note that the last time I cooked pre-soaked white beans, they were ready in around an hour. I read somewhere that the cooking time required can depend on how fresh the beans are so it’s advisable to check them after an hour to avoid over cooking.

Vegan Chocolate Mousse

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vegan-chocolate-mousse2

This recipe makes a delicious, creamy chocolate mousse in just a couple of minutes and reminds me of chocolate puddings I used eat as a kid, although I know they would never have been this healthy!

Ingredients

  • 2 ripe avocados
  • 4 moist fresh dates
  • 4 tablespoons almond or coconut milk (almond milk tends to be a bit lighter)
  • 2 tablespoons raw cacao powder
  • 3 tablespoons rice malt syrup (if you’re paleo, substitute with 2 tablespoons of coconut nectar, honey or maple syrup – these are sweeter than rice malt syrup so you won’t need as much)
  • 1 tablespoon coconut oil
  • 1 teaspoon natural vanilla essence

Method

Remove the stones from the dates and scoop out the avocado flesh. Place in a food processor/high powered blender along with the milk and blend until smooth. Add the rest of the ingredients and blend again for another 15 seconds or so until all the ingredients are well mixed. Divide into 4 serving bowls and place in the fridge for at least 15 minutes to allow the mousse to chill and set.

Serve with fresh strawberries or raspberries, and drizzle with some coconut cream if you like a little extra decadence.

The mousse will keep in the fridge for up to 3 days.

Serves 4

Roast Pumpkin Soup

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roast-pumpkin-soup

Whether you’re vegan, paleo, cooking on a shoestring budget or simply looking for a tasty soup that the whole family will love you can’t go past this recipe.

According to a 2014 study by William Paterson University, pumpkins contain an exceptional amount of carotenes which protect against a range of common western ailments including cancer, heart disease and type 2 diabetes.

As a vegetarian for 15 years, I always made this recipe with a vegetable stock. These days, I make the soup with a bone broth for extra immune support and to boost gut health. Either way, the flavour won’t disappoint.

Ingredients

  • 2 medium sized butternut pumpkins/squash or equivalent of any other pumpkin that you like
  • 2 brown onions, finely chopped
  • 2 cloves chopped garlic/2 teaspoons minced garlic
  • 2 sticks chopped celery (optional)
  • 1.5 litres vegetable stock OR bone/chicken broth
  • 1 tablespoon of tamari or salt-reduced soy
  • 1 teaspoon of good quality salt (eg Himalayan crystal/celtic sea salt)
  • freshly ground black pepper (around quarter to half a teaspoon depending on how much you like)
  • 1 tablespoon cold pressed extra virgin olive oil

Method

Cut the butternut pumpkin/squash in two and place on a baking tray in the oven. If using a different type of pumpkin, cut into half/quarter size pieces that will fit comfortably on a baking tray. Bake in a medium oven (180 degrees Celsius/350 degrees Fahrenheit) for 1-1.5 hours until the pumpkin is soft and has turned a slight golden brown colour. Remove from the oven and allow to cool, then remove the seeds, scoop out pumpkin flesh and set aside.

Heat a large pot to a medium heat and add the olive oil, allow to heat for 15 seconds or so then cook the onions and garlic until golden brown. If using celery, add and fry for around 30 seconds. Remove the pot from the heat and add the pumpkin flesh, followed by the rest of the ingredients including the vegetable stock or bone/chicken broth. Return the pot to a medium heat and bring to a simmer, then reduce to a low heat and cook for approximately 45 minutes. Once complete, remove from the heat and allow to cool then blend into a smooth soup. Serve topped with thick, natural yoghurt and some fresh parsley.

Serves 6-8 and freezes well.

Bone Broth

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bone-broth

Bone broth from any kind of good quality organic/free range animal renders a myriad of health benefits, boosts the immune system and is particularly good for restoring gut health.

I generally use the broth as a base for soups and freeze in 1 cup batches to use as stock. However you can equally drink a cup of bone broth as a daily tonic when run down or to ward off common winter ailments.

Ingredients                        

The ingredients listed here are intended as a guide only. I have a 6 litre slow cooker (crock-pot) which is ideal for making big batches of stock. Play around with what works best for you depending on the cooking utensils you have at home.

  • 2 kg organic/free range meat bones including marrow bones if possible OR 2 cooked chicken carcasses
  • 2-3 sticks of celery, chopped*
  • 2 medium carrots, chopped (you can leave the peel on if organic)*
  • OPTIONAL: half a cup of whatever fresh herbs you have available (eg parsley, coriander/cilantro, basil etc)
  • 1 tablespoons apple cider vinegar
  • 1 teaspoon good quality salt (eg Himalayan crystal or Celtic sea salt)
  • Fresh ground pepper (around quarter to half a teaspoon)
  • Filtered water (I find I generally need at least 4 litres)

Method

If using raw meat bones, roast them for an hour in a medium oven (180 degrees Celsius/350 degrees Fahrenheit), otherwise the flavour of the broth can be unpalatable. If using chicken carcasses, I tend to freeze the bones of cooked chickens until I have enough to make a stock (about 2 chicken carcasses).

My preference is to use a slow cooker/crock-pot as it’s easy and energy efficient (my slow cooker uses about the same amount of energy as a light bulb). Simply add all the ingredients to the slow cooker, cover with filtered water and cook on a low setting for at least 8 hours. I prefer to cook for longer – up to 24 hours, to allow plenty of time for the nutrients to leach from the bones.

If cooking on the stove, add all the ingredients to a large pot with a lid and cover with the water. Bring to a low simmer over a medium heat, then continue to cook over a very low heat for as long as you have time (I suggest a minimum 3-4 hours and a max of 8 hours so as not to leave the pot unattended).

Whichever cooking method you’re using, once complete allow the broth to cool then strain. I choose to place it in the fridge for several hours/overnight (whichever is convenient) so that the fat sets on top and any excess can be scraped, which can be a good option if using lamb bones which are very fatty. Note however that vitamins A, D, E & K are fat soluble therefore it’s always advisable to allow at least some fat to remain to help your body absorb the nutrients from the bone broth.

Makes around 3 litres/6.5 pints

*I’ve listed carrots and celery in the ingredients but you can experiment with whatever vegetables you have available.