Vegan Main Courses

September 09, 2013  •  Leave a Comment

FILO PASTRY DISHES:

 

Pasties:

  • 1kg frozen mixed veggies (chopped small)
  • Or your choice of fresh veggies eg:
  • Onion, potato, carrot, pumpkin, swede, turnip, parsnip, beans or peas, broccoli, corn
  • 1 teaspoon veggie stock powder
  • 2 teaspoons curry powder
  • 1 packet filo pastry

 

If using fresh veggies, finely chop or whizz in food processor. Microwave either frozen or fresh veggies until tender. Add stock and curry powder and allow to cool. Fold in half long ways, 2 pieces of filo. Brush edges with soy milk or water. Spoon a good sized spoonful of the vegetable mix onto the edge of the filo and fold over and over into a triangle. Bake in moderate oven for about ½ hour or until golden. Some brown lentils are a good additive too. These pasties freeze well after having been cooked.

 

Spinach Pie:

  • ½ packet filo pastry
  • 1 large onion, finely chopped
  • 1x 400g can spinach
  • 1x320g packet firm tofu
  • 4 tablespoons sunflower seeds
  • Juice and rind of 1 lemon
  • 2 tablespoons seeded mustard
  • 1 teaspoon veggie stock powder
  • Ground black pepper to taste

 

Chop tofu into large cubes and finely chop in food processor. Blend spinach with stick mixer until smooth. Saute chopped onion in water until tender. Mix all ingredients together. Grease a baking tray (approx. 20cm x 20cm or similar size) with margarine or oil, then layer filo, 2 sheets at a time, brushing with water or soy milk in between, until you have around 6-8 sheets. Spoon spinach mixture into the pastry and repeat filo layers (6-8 sheets) on top. Bake in a moderate oven for approximately 40 minutes or until the filo is golden brown.

Hint: Tofu can be replaced with 2 large mashed potatoes or 1 ½ cups of cooked brown rice. All are good and quite different, although I prefer the tofu. Freezes well.

 

Spinach rolls:

  • 1 bunch fresh silver beet or spinach or 1x440g can spinach
  • 2 cloves crushed garlic
  • 200g vegan margarine (or water if you prefer not to spend so many calories)
  • 180g plain wholemeal flour
  • 1 ½ cups soy milk
  • Pinch each of cayenne pepper and nutmeg
  • 1 packet filo pastry

Microwave fresh spinach, puree and set aside. Make a roux with the margarine (or water), flour and milk. Stir ubtil the mix thickens and boils, add cayenne, nutmeg and pureed spinach (or can). Allow to cool.

Fold 2 pieces of filo in half lengthwise, brushing with soy milk or water to help stick. Place a large spoonful of the spinach mix across wise, leaving about 2cm at each end. Fold ends over and wrap.

Bake in a hot oven for about 15 minutes. Serve with a homemade tomato sauce.

 

 

 

VEGETABLE DISHES:

Stuffed Peppers (Spinach and Tofu):

  • 2 large red peppers suitable for stuffing
  • 200g firm tofu
  • 400g can spinach (or frozen or fresh)
  • 1 medium onion
  • 1 bunch fresh mint
  • 1 bunch fresh coriander
  • 1 tablespoon curry paste
  • 1 teaspoon turmeric

 

Halve lengthwise and seed red peppers. Microwave or sauté in water the onion. Chop the tofu into 1-2cm squares. Puree the spinach and add the whole leaves of the coriander and mint. Stir through the cooked onion, curry paste and turmeric and lastly add the tofu cubes. Spoon the mixture generously into the peppers and bake on a low-moderate for about 45 minutes or until peppers are slightly soft.

 

Stuffed Peppers (Creamy potato and Pinenut):

  • 2 large red, yellow or green peppers (your choice) suitable for stuffing
  • 2 large potatoes, diced into 1-2 cm cubes and cooked
  • ½ 227g tub of plain Tofutti
  • 1 teaspoon veggie stock powder
  • Cracked pepper to taste
  • ½ bunch fresh parsley, chopped finely
  • ½ cup pinenuts

 

Halve lengthwise and seed the peppers. Cook potato cubes in the microwave until just tender. Mix the Tofutti with a little water to thin it out a bit. Add this tofutti and water mix together with veggie stock, parsley, cracked pepper and pinenuts to the potatoes. Gently mix through.  Spoon the mixture generously into the peppers and bake on a low-moderate oven for about 45 minutes or until peppers are slightly soft.

 

Zucchini and Lemon Pizza:

  • 1 quantity homemade pizza dough or bought pizza base
  • 1 large zucchini, sliced thinly
  • 1 large red onion, sliced thinly
  • 1-2 cloves garlic, crushed
  • Zest of 2 lemons
  • Cracked black pepper to taste
  • ½ a 227g packet Tofutti

Mix together Tofutti, garlic, lemon zest and black pepper. Spread this mixture generously over pizza base. Evenly arrange the onion, then zucchini on top. Bake in moderate-hot oven for around ½ an hour or until base golden.

 

 

LEGUME DISHES:

Veg Chilli

  • ½ cup cracked wheat
  • 1 large onion, finely chopped
  • 2 cloves of garlic, crushed (or 2 teaspoons dried garlic)
  • 1 teaspoon chilli powder
  • 2 teaspoons ground cumin
  • ½ teaspoon cayenne pepper
  • 1 teaspoon ground cinnamon
  • 800g can chopped tomatoes
  • 1 teaspoon veggie stock powder
  • 400g can red kidney beans, drained
  • 400g can chick peas, drained
  • 400g can corn kernels, drained

 

Soak the cracked wheat with 1 cup of boiling water for 10 minutes. Saute the garlic and onion in water until soft.  Add beans, chick peas, tomatoes, corn as well as all the spices and stock. Mix together well and heat to serve hot on toast, rice or cous cous. Freezes well.

 

Lentil and walnut loaf

  • 1 large onion, finely chopped
  • 1 clove of garlic, crushed (or 1 teaspoon dried)
  • 2 sticks of celery, finely sliced
  • ¾ cup brown lentils, soaked overnight or for a few hours
  • 100g crushed walnuts
  • 2 tablespoons breadcrumbs
  • 2 tablespoons fresh or dried parsley
  • 1 teaspoon veggie stock powder
  • Ground black pepper to taste

 

Saute the onion and garlic in water until soft. Add the celery, lentils and stock, along with around 1 ½ cups of water. Cover and simmer until tender (you need to watch and add extra water if necessary. Keep the mixture as dry as possible without allowing it to stick to the saucepan). Stir in walnuts, breadcrumbs (more or less may be needed, just enough to make a reasonably solid mix), parsley and pepper. Mix thoroughly. Grease and line a loaf tin with baking paper and spoon the mixture in. Bake in a moderately hot oven for 45-50 minutes.  Leave in tray to cool (it will break apart if you try to turn it out hot). Cut into serving sizes, reheat in oven or microwave to serve. Serve with your choice of steamed veggies and a tomato sauce.

 

Lentil and Vegetable Curry:

  • 1kg packet frozen chunky vegetables or mixed fresh equivalent
  • 1 brown onion, diced
  • 1x 400g can chopped tomatoes
  • 1 tablespoon tomato paste
  • ½ cup dries red lentils
  • 1 tablespoon hot curry paste
  • 1x 400g can light coconut milk

Cover red lentils and chopped onion with water and simmer until the mix becomes paste like. Additional water may need to be added, so keep your eye on it whilst simmering.  Add frozen vegetables, tomatoes, tomato paste and curry paste. Add ½ cup water and return to simmer until vegetables are tender. Add coconut milk and reheat. Serve over basmati rice.

 

 

 

BURGERS/PATTIES:

Turkey Burgers: (named when we had run out of nearly all food in Turkey Creek, WA.....no turkeys suffered!!)

  • 1 x 400g can 3 or 4 bean mix
  • 1 x 400g can mixed vegetables
  • 1 large tablespoon crunchy peanut butter
  • 1 teaspoon chilli powder
  • 2 teaspoons each of dried onion and garlic (of course fresh can be used)
  • 2 tablespoons parsley (dried or fresh)
  • Some sort of binding agent, eg. Breadcrumbs, soy milk powder, cous cous, oatmeal

 

Blend together with stick mixer beans, peanut butter, chilli and parsley. Add sufficient binding agent to allow the burgers to be formed. Make patties or balls, whichever desired and place on a baking tray. Bake in a moderate oven for around 50 minutes or until crusty on the outside. Freeze well. Serve with salad or steamed veggies.

 

Pams Patties (thanks Mum):

  • 1 onion, diced
  • 350g pumpkin
  • 5 medium silver beet leaves
  • 2 medium carrots, chopped
  • ¾ cup cooked brown rice
  • ½ cup breadcrumbs
  • ½ cup oat bran
  • ½ cup wheatgerm
  • 2 tablespoons soy flour
  • 1 teaspoon veggie stock
  • Paprika and pepper to taste

Steam or microwave vegetables. Puree all together and combine with other ingredients. Mix well. Form into burger shapes and bake in a moderate-hot oven for ½ hour. Serve with salad, baked or steamed veggies or as a burger in a bun with salad and special sauce!

Soy Bean Burgers:

  • 1 ½ cups cooked soy beans
  • 1 clove of garlic, crushed
  • 1 teaspoon crushed ginger
  • 1 onion
  • 1 cup cooked brown rice
  • 2 tablespoons chopped parsley
  • Breadcrumbs to mix

Whizz together soy beans and onion. Place into a large bowl and add garlic, ginger and rice. Mix together, then add enough breadcrumbs to form a solid burger mix. Bake in a moderate-hot oven for ½ hour. Serve with salad, baked or steamed veggies or as a burger in a bun with salad and special sauce!

Red Lentil Burgers:

  • 1 ½ cups cooked red lentils
  • 1 onion, chopped finely
  • 1 carrot, grated
  • 1 zucchini, grated
  • Pepper to taste
  • Breadcrumbs to mix

Combine all ingredients except the breadcrumbs and mix well. Add enough breadcrumbs to form a solid burger mix. Bake in a moderate-hot oven for ½ hour. Serve with salad, baked or steamed veggies or as a burger in a bun with salad and special sauce!

 

 

PASTA and NOODLE DISHES:

 

Cannelloni

  • 270g cannelloni tubes
  • 1 onion, chopped
  • 2 cloves garlic, crushed (or 2 teaspoons dried)
  • 60g tomato paste
  • 800g can chopped tomatoes
  • 1 tablespoon soy sauce
  • 1 tablespoons each or fresh or dried oregano and basil
  • Ground black pepper to taste

Filling:

  • ½ a 400g can spinach
  • 500g silken tofu
  • 1 teaspoon veggie stock powder
  • ½ cup pinenuts

 

Saute the onion and garlic in the soy sauce until softened. Add tomatoe, tomato paste, herbs and pepper and mix well together. Meanwhile, puree the tofu, spinach and stock together with stick mixer. Spoon the filling into the cannelloni tubes. Place ½ the tomato mix in an oven tray (approx. 30cm x 20cm), then arrange the filled cannelloni. Spoon the remaining tomato sauce over and sprinkle with the pinenuts. Bake for 40 minutes or until bubbling.

 

Zucchini and lemon pasta:

  • 375g bow tie pasta
  • Brown onion, sliced thinly
  • 2 cloves garlic, crushed
  • 2 medium zucchinis, grated
  • Zest and juice of 2 lemons
  • 1/3 cup chopped chives
  • Cracked black pepper to taste
  • 50g chopped walnuts

Cook pasta and meanwhile, saute onion and garlic, add zucchini and cook until just tender. Add lemon zest and juice, pepper and chives. Stir cooked pasta through this zucchini mix and sprinkle with the chopped walnuts.

 

Tomato and veggie pasta:

 

  • 1 onions, diced
  • 1 1/2 carrots, grated
  • 2 medium zucchinis, grated
  • 400g can diced tomatoes
  • ½ large green pepper, diced
  • 1/3 cup tomato paste
  • Splash of red wine
  • 2 teaspoons each of dried thyme, basil and parsley
  • Pepper to taste

Place onions and juice from tomatoes in a saucepan and sauté (may need some extra water). Add carrots and herbs along with a splash of red wine and cook for 10-15 minutes until carrots are starting to cook. Add green pepper, zucchini, tomatoes and tomato paste, cook until all veggies are tender. Serve over wholemeal spirals or Soyoroni.

 

Pumpkin Pasta:

  • 1.5 kg pumpkin
  • 1 leek
  • 2 sticks celery
  • 1 teaspoon veggie stock
  • Pepper and nutmeg and optional curry paste to taste
  • 2 tablespoons Tofutti (optional)

Cook chopped leek, pumpkin and thinly chopped celery with the stock, nutmeg and pepper with a small amount of water. Simmer until tender, then puree and add Tofutti. Serve over gnocchi.

 

Quick and Easy Satay Noodles

 

  • 500g packet frozen asian veggies
  • Hokkien noodles for 2
  • 1 tablespoon soy sauce
  • 2 tablespoon peanut butter
  • ½ cup sweet chilli sauce

Combine soy sauce, peanut butter and sweet chilli. Cook vegies then add sauce and noodles. Reheat.

 

 

RICE DISHES:

Stuffed Peppers (Rice and Tomato)

  • 2-3 large green pepper suitable for stuffing
  • 1 cup brown rice
  • ½ can Sanitarium Nutmeat, crumbed
  • 4 large tomatoes, skinned and chopped finely
  • 1 teaspoon veggie stock powder
  • ½ bunch fresh parsley, finely chopped
  • Fresh cracked pepper to taste

 

Halve lengthwise and seed the green peppers. Cook and drain the rice. Just break the skin of the tomatoes by lightly run a knife around the edges to form four sections (do not cut into the tomato). Place tomatoes in a bowl and immerse in boiling water. Leave for a minute or two or until the skin is beginning to lift. Peel the skin off and discard. Finely chop the tomatoes. Add rice, Nutmeat, parsley, stock and cracked pepper. Spoon the mixture generously into the peppers and sprinkle with breadcrumbs if required for a crunchy finish. Bake on a low-moderate oven for about 45 minutes or until peppers are slightly soft.

Indian Tofu and Rice Casserole:

 

  • 400g firm tofu
  • 1 cup cooked brown rice
  • 2 tablespoons wholemeal flour
  • 2 teaspoons curry powder
  • 1 cup soy milk
  • 1 packey chicken noodle soup mix (most brands have no chicken in them), cooked with 1 1/2 cups water
  • Juice of 2 lemons
  • Parsley to taste
  • Pinch of paprika

Cook rice and soup mix, Make a roux with flour and milk and cooked soup mix. Crumble tofu and mix all ingredients together. Sprinkle with breadcrumbs to give a crusty topping if required.

 

Baked Veggie Rice:

  • 2-3 cups cooked brown rice
  • 1 zucchini, diced
  • 1 red pepper, chopped
  • 1 cup tomatoes chopped
  • ½ cup cooked soy beans
  • Generous pinch of each of the following: turmeric, cardamom, mustard seeds, poppy seeds, cayenne pepper, garam masala, coriander, cumin
  • 1/3 cup slivered almonds
  • 1/3 cup currants

Par cook vegetables (ie still very crunchy). Mix together cooked rice, all vegetables, spices, almonds and currants. Bake in a moderate oven for about 40 minutes or until almonds and rice have a crunchy look.

 

Chilli Tofu with Cashews:

  • 8 cloves of garlic
  • 1 large brown onion
  • 2 large red peppers
  • 2-4 red chilli’s, depending on your heat tolerance
  • 1 tablespoon soy sauce
  • 2 tablespoons kecup manis
  • 1 tablespoon tamarind concentrate
  • 750g firm tofu
  • Bunch of fresh coriander
  • Whole cashews for serving
  • Extra commercial sweet chilli sauce
  • Jasmine rice for serving

Roughly chop onions, garlic, chillis and red peppers. Blend in a food processor until paste like. Add sauces and tamarind and cook until soft. Add cubed tofu (and extra commercial sweet chilli sauce if desired) and mix. Serve over jasmine rice, sprinkled with the coriander and cashews.


Comments

No comments posted.
Loading...

Archive
January February March April May June July August September (9) October (1) November December
January February March (1) April May (1) June July (1) August September October November December (1)
January February March April May June July August September October November December
January February March April May June July August September October November December
January February March April May June July August September October November December