BASIC VEGAN CAMP RECIPES , fast, healthy, guilt free (all with camp options where no fresh stuff is available). We enjoy our food hot, and add chilli and or curry to nearly everything. If you do not share our firey tastes, quantities can be reduced or even removed. All these are made with ingredients from my Basic Pantry and provide 4 weeks of evening meals for 2 people. All these meals freeze well, so where the serving size is for 4, I set aside and freeze half the quantity for next weeks rotation.
Channa Masala-Spicy chick pea,
bean and tomato curry (Serves 4)
1x400g
can chick peas
1x440g
can sliced green beans
1x400g
can chopped tomatoes
1
medium onion (or dried), cut in half and sliced finely
Garlic
to taste
Commercial curry paste to taste or
Combination of all or some of the following spices,
amounts according to taste:
·
veggie stock powder
·
curry powder
·
turmeric
·
cumin
·
mustard seeds
·
coriander
·
ginger
·
garam masala
·
cardamom
· cinnamon
·
Jasmine or Basmati rice to serve
Add
chick peas, green beans, chopped tomatoes and spices. Set aside half the
curry for another meal. This recipe freezes well. Heat and serve over
jasmine or basmati rice.
Creamy Spinach Pasta (serves
4)
1x297g
packet Morinaga firm tofu (or fresh silken tofu if
available)
1x400g
can chopped spinach (many outback ‘supermarkets’ do not have this, so I
substitute the spinach with 1 can of green beans and 1 can of asparagus
spears)
Juice
and zest of 1 lemon (use lemon juice from the bottle if you cannot get
fresh lemons, however they are usually readily
available...amazingly)
1
medium onion, chopped finely
Garlic
to taste
Ground
black pepper or cayenne pepper to taste
Nutmeg
to taste
½
teaspoon powdered vegetable stock
Soy or Wholemeal pasta to serve
½ cup crushed walnuts
Add a
little water to chopped onion and garlic, then ‘sauté’ until just cooked
(I do not use any oils as I feel they are wasted calories. 1 tablespoon of
any oil contains 160 calories and is equivalent to 2 slices of bread,
nearly 1 cup of cooked rice or 1 ½ glasses of wine. I know what I would
prefer to use my save for!!). Set aside. Puree together the tofu and
canned spinach with ‘stick mixer’ until smooth. Add the lemon zest and
juice, coked onion mix, stock, pepper and nutmeg to the spinach and tofu.
Set aside half the sauce for another meal. This recipe freezes well. Heat
and serve over soy or wholemeal pasta and sprinkle crushed walnuts.
Curried Vegetables on rice (serves
4)
2x400g
cans mixed vegetables (you can use finely chopped fresh veggies or frozen
if available)
2
tablespoons wholemeal plain flour
1 1/2
cups soy milk
1
large onion, finely chopped
Juice
and zest of 1 lemon (use bottle if no fresh available)
½
teaspoon powdered veggie stock
Curry
powder to taste
Smokey
paprika to taste
Nutmeg
to taste
Jasmine or Basmati rice to serve
Add a
little water to chopped onion and ‘sauté’ until just cooked. Remove from
heat and add 2 tablespoons flour. Slowly pour in the soy milk, stirring
continuously over a very low heat. Continue to stir (or use a whisk to
prevent the mixture glugging) until the mixture heats and boils. Remove
from heat and add both can of veggies, lemon zest and juice, veggie stock,
curry powder, paprika and nutmeg. Set aside half of the curry for another
meal. This recipe freezes well. Reheat and serve over jasmine or basmati
rice.
Tomato, Olive and Caper Pasta
Sauce (serves 2)
1x400g
can chopped tomatoes
½ cup
stuffed green olives, cut in half
2
tablespoons capers
1
medium onion, chopped finely (or dried)
Garlic
to taste
Chilli
to taste
Mixed
herbs to taste
Soy or
Wholemeal pasta to serve
Add a
little water to chopped onion and garlic, then ‘sauté’ until just cooked.
Add the can of chopped tomatoes, olives, capers, chilli and herbs. Heat and serve over soy or
wholemeal pasta.
Dahl (serves
4-6)
1/3
cup brown lentils
1/3
cup red lentils
1
large onion, chopped (large spoonful dried onion)
3-4
cloves garlic, crushed (2 teaspoons dried garlic)
Commercial curry paste to taste or
Combination of all or some of the following spices,
amounts according to taste:
·
veggie stock powder
·
curry powder
·
turmeric
·
cumin
·
mustard seeds
·
coriander
·
ginger
·
garam masala
·
cardamom
· cinnamon
·
Jasmine or Basmati rice to serve
Soak
brown lentils in hot water for a couple of hours (does not matter if you
don’t do this, they will just take a little longer to cook). Drain and add
water to cover, spices, onion and garlic. Bring to the boil and simmer for
about 10 minutes. Add red lentils and continue to simmer for a further 20
minutes or so, until red lentils have broken down to form the ‘gravy’ and
the brown lentils are tender. You may need to add more water at any stage,
but only enough to keep the mix from sticking to the bottom of the
saucepan as you do not want the mix too sloppy. Set aside half the dahl
for another meal. This recipe freezes well. Reheat and serve with jasmine
or basmati rice. This is my basic dahl recipe. Depending on taste and
availability, you can add any chopped vegetables of your choosing and cook
them up with the lentils. I particularly like broccoli and pumpkin. If
there are no fresh veggies available a can of mixed vegetables is good or
canned spinach and coconut milk make a good change too.
Lentil and corn chowder (serves
4)
400g
can creamed corn
400g
can corn kernels (or fresh if available)
1
large onion, chopped
Some
garlic, optional
½-3/4
cup red lentils (I use these as they cook quickly and I only have a very
limited basic travel pantry, but yellow split peas would be really good
too)
1-4
teaspoons curry powder, depending on your taste
Smokey
paprika
1
teaspoon veggie stock powder
Generous amounts of parsley and chives, fresh or
dried
Noodles or crusty bread to serve
Cover
lentils with water, add onion, garlic and spices (not the herbs yet!).
Bring to the boil and simmer for about 10-20 minutes until the lentils
have fully broken down to form a type of paste. Allow to cool a little and
puree until smooth with a ‘stick mixer’. Add the corn kernels, creamed
corn and herbs and enough water or soy milk to form the desired
consistency. Set aside half the soup for another meal. This recipe freezes
well. Reheat and serve.
Alby
particularly likes this recipe served at a thick consistency, rather than
as a soup, poured over noodles. A fresh crusty bread is also good if you
can get it!!
Chilli hommus (serves
2)
1x400g
can chick peas
1
teaspoon dried garlic
Zest
and juice of 1 lemon (use bottled if no fresh available)
1
generous tablespoon of tahina
¼ cup
sweet chilli sauce
Rice
crackers to serve
Add together chick peas, garlic, lemon zest and juice, tahini and sweet chilli sauce. Blend together with ‘stick mixer’ until smooth. Refrigerate and serve with rice crackers, olives and any fresh dipping veggies available (or your favourite nibblies)
