Soup – Michael’s (Minestrone Zuppa Minestra Di Pomodori)

Minestrone is great cold weather comfort food and is a complete meal in itself.

This version uses easily obtained ingredients and produces consistent results. All that is involved is chopping, opening cans and assembly.

• 3 spring onions diced – spring onions are best because they are milder
• 2 diced garlic cloves
• 3 finely sliced and chopped carrots
• 3 sticks of celery – if you are using organic then the sticks will generally be a lot smaller so I would suggest the whole bunch
• 1/4 litre container of vegetable stock

Of course you can use home-made stock which will be fresher and superior but the emphasis with this recipe is ease of preparation

• 1 800g can of diced tomatoes
• 1/4 cup of brown lentils
• 1/4 cup of Risoni – a rice shaped pasta
• 1 average sized potato diced
• 2 tsps of dried oregano
• 2 tsps of dried basil
• 4 cups of water
• 1 good handful of beans top/tailed and sliced into small pieces – try slicing diagonally
• 1 good handful of shredded savoy cabbag
• 1 small can or half a large can of borlotti beans – rinsed well

While you can soften the onions and garlic in water I find that a generous glug of light olive oil produces a better end result

• Soften spring onions and garlic
• Add carrots, stir, and continue to soften over medium heat
• Add celery and combine and leave for another minute
• Add the stock and the can of diced tomatoes
• Add lentils, risoni, potato, oregano and basil
• Simmer until lentils and risoni are done (about 20 minutes). During this time you will probably need to add the extra water. Depending on the amount of broth you like, about 4 cups is sufficient to fkeep the dish ‘soup like’. The risoni expands and absorbs the liquid.
• Add the green beans and simmer for another 5-10 minutes depending on how crunchy you like the beans.
• Turn the heat off and add the shredded cabbage and borlotti beans and stir to combine.
• Adjust seasoning and liquid – generally if you are using a store bought stock it won’t need any extra salt.
• Leave standing for about 5 -10 minutes to allow the cabbage to just soften
• When serving be sure to scoop from the bottom of the saucepan when filling the bowl first then skim some more liquid from the top to add in.

These amounts make around 8 – 10 bowls.
Goes well with a crusty ciabatta bread.

Main Courses – Shepherd’s Pie

Ingredients

• 750 g potatoes, peeled and cubed
• 25 – 50 g vegan margarine
• 50ml or more soya milk
• Vegetable oil for frying
• 1/2 onion, finely chopped
• 1 stick celery, finely chopped
• 1 medium carrot, diced
• 75 g dried red lentils, cooked in water until tender
• 1 x 400 g tin tomatoes, chopped
• 150 ml vegetable stock

Method

• Steam potatoes until soft.
• Place in separate bowl and add margarine.
• Mash thoroughly, adding soya milk until potato is smooth and creamy.
• Place aside.
• Heat vegetable oil in frying pan and add onions and celery.
• Fry until tender.
• Add carrot, lentils, chopped tomatoes and vegetable stock.
• Simmer for 20 mins or until lentils are cooked and liquid is absorbed.
• Place in casserole dish and spread creamed potato on top.
• Heat in oven at 180C, 350F or gas mark 4 for 15-20 mins until potato is browned on top.

Pizza

Make your own pizza dough or use one of the convenient vegan-friendly bases (milk-free) such as Napolina. You can also use pitta breads or buy a gluten-free base (but make sure it doesn’t contain egg).

Spread with pizza topping plus thinly sliced vegetables and vegan cheese of your choice. Many companies even do pre-grated varieties now! Violife Pizza cheese melts very well and Vegusto has a fantastic flavour.

Ingredients

• 1-2 pizza bases
• Jar of Pizza topping or make your own by heating and reducing a can of chopped tomatoes, a can of tomato puree, some garlic and your favourite herbs.
• 5 or 6 medium mushrooms, sliced
• 1 small or half a large red pepper, cut into thin rings or slices
• Other vegetables of your choice: sweetcorn, olives, tinned artichoke hearts cut in half, thinly-sliced onions etc are all very good
• Olive oil
• Thinly sliced or grated vegan ‘cheese’.
• Freshly ground black pepper

Method

1. Preheat oven to temperature according to instructions on pizza base packet.
2. Lightly fry vegetables – except for ready cooked items such as sweetcorn and artichoke hearts.
3. Add mushrooms last.
4. Spread pizza base with tomato sauce topping, then arrange vegetables and top with cheese.
5. Place in preheated oven (220ºC, 425ºF) & bake for 10 minutes.

Thai Red Curry

Ingredients

• 200g firm tofu, cubed
• 2 red chillies chopped
• 4-5 tbsp soy sauce
• juice 3 limes
• 2 tbsp sunflower or coconut oil
• 400ml can coconut milk
• 1 courgette, chopped into chunks
• 1 aubergine, chopped into chunks
• 1 red pepper, deseeded and chopped into chunks
• Small butternut squash (optional)
• 100 grams red lentils
• 200g mushrooms, halved
• 200g sugar snap peas
• 20g pack basil, leaves picked
• jasmine rice, to serve

For the paste

• 3 red chillies
• 1 lemongrass, roughly chopped
• 3 shallots, roughly chopped
• ½ red pepper, deseeded and roughly chopped
• zest 1 lime
• stalks from 20g pack coriander
• thumb-size piece ginger, grated
• 2 garlic cloves
• 1 tsp freshly ground pepper
• 1 tsp ground coriander

Method

1. Blend the paste ingredients in a food processor. Marinate the tofu in 2 tbsp soy sauce, juice 1 lime and the chopped chilli.
2. Heat half the oil in a large pan. Add 3-4 tbsp paste and fry for 2 mins. Stir in the coconut milk with 300ml water, the courgette, aubergine and pepper and cook for 15mins until the lentils are tender. You may need to add more water.
3. Drain the tofu, pat dry, then fry in the remaining oil in a small pan until golden.
4. Add the mushrooms, sugar snaps and most of the basil to the curry, then season with the remaining lime juice and soy sauce. Cook for 4 mins until the mushrooms are tender, then add the tofu and heat through. Scatter with sliced chilli and basil and serve with jasmine rice.

You can buy ready made curry paste but watch out for fish in the ingredients. Some supermarket own brands may be vegan.

Bean Stew

Ingredients

• Sunflower oil for frying
• 2 large onions, thinly sliced
• 2 garlic cloves, crushed
• 1 red pepper, deseeded and cut into 3cm/1in chunks
• 1 yellow pepper
• 2 courgettes or 1 aubergine diced
• ½ tsp hot chilli powder
• 1 tablespoon smoked paprika
• 2 x 400g tins chopped tomatoes
• 1 tin or 2 tbsps tomato puree
• 2 400g tins mixed beans, drained and rinsed or your own choice of beans tinned or soaked and cooked according to instructions on the packet. Good choices include kidney beans, butter beans, chick peas, cannellini beans and pinto beans.
• 125g/4½oz wholegrain long-grain rice, to serve
• salt and freshly ground black pepper

Preparation method

1. Place a frying pan over a medium heat.
2. Add oil, then gently fry the onion and garlic for about 3 minutes, stirring regularly.
3. Add the other vegetables: diced peppers courgettes or aubergines.
4. Add the spices and fry gently for 5 minutes.
5. Add the tinned tomatoes, tomato puree, and beans.
6. Add 300mls water.
7. Season and simmer gently for 20 minutes, stirring every now and again.
8. Serve with rice or baked potatoes.

Tip: The key to the success of this recipe is the addition of Smoked Paprika.

Spaghetti Bolognese

Ingredients

• 100g Soy Mince or any ‘mince’ analogue (optional: this recipe is lovely without any meat replacement)
• 1 tbsp of olive oil
• 1 large onion, finely chopped
• 1 red and one green pepper, deseeded and finely chopped
• 1 stick of celery, finely chopped
• ½ aubergine (optional)
• 1 courgette diced
• 200g mushrooms, finely chopped
• 2 garlic cloves, crushed
• 400g tin chopped tomatoes
• 250ml boiling water (you can use vegan vegetable stock or bouillon but it is unnecessary)
• 1 tin or 2 tbsps tomato puree
• 1 tsp dried mixed herbs
• 1 tsp dried majoram
• 1 tsp oregano
• 200g spaghetti (dried). (Wholewheat is healthiest and very tasty). Make sure the pasta does not contain egg.
• fresh basil leaves, torn, for garnish
• Salt and freshly ground black pepper
• You can add a teaspoon of Yeast Extract for added nutrition

Method

1. Heat the oil in a saucepan and fry the onion, peppers, courgette and aubergine (or whatever vegetable mix you have chosen) along with the garlic gently for 5 minutes. Add the mushrooms and fry for 2-3 minutes more.
2. Add the tomatoes, tomato puree, dried herbs, tomato puree and ‘mince’ if using. Cover and simmer gently for 15 to 20 minutes. Add more water if necessary.
3. Cook and Drain the spaghetti, spoon the bolognese sauce over the top and serve. Sprinkle with some nutritional yeast or vegan parmesan cheese such as Violife Parmesan, and some basil leaves.

Serves 4

Basics

Irish Soda Bread

Ingredients

• 475g stone ground wholemeal wheat flour or wholemeal spelt flour
• 1 teaspoon salt
• 1 level teaspoon bread soda
• 1 teaspoon egg replacer
• 1 tablespoon olive, rapeseed or other oil
• 1 teaspoon molasses or soft brown sugar
• 425 mls soya, rice, oat or nut milk (any plant based milk)
• Few tablespoons whole or ground flaxseed or few tablespoons of chopped walnuts to taste
• Sunflower or sesame seeds (optional)
• 9x 5 in tin greased

Method

• Preheat the oven to 200C or 400F, Gas Mark 6
• Put all the dry ingredients including the sieved bread soda into a bowl. Mix well. Add oil and molasses or sugar to the milk and whisk well. Make a well in the centre of the dry ingredients, add the wet ingredients and mix thoroughly. Pour into the greased tin and sprinkle with sunflower or sesame seeds.
• Bake for 1 hour or until the loaf sounds hollow when tapped. Cool on a wire rack.