No meat, fish or dairy? No problem. Check out some mouth-watering recipes that use the healthiest ingredients – and prove there is life after cheese
The term vegan has been around for 70 years and its long list of health and environmental benefits has not been lost on some of the most influential people in the world: Ghandi, Bill Clinton and Beyonce, to name a few.
The United Nations have urged more people to try out a plant-based diet to help reduce the burden that humans place upon the planet. To kick off the start of World Vegan month and celebrate healthy eating we’ve rounded up recipes for the perfect Vegan treat!
Butternut Bisque with a Coconut Swirl
Serves 6 to 8. Total time: 1 hour 15 mins
1 large butternut squash (about
4 pounds)
Vegetable oil, for brushing or spraying
1 tablespoon refined coconut oil
1 medium yellow onion, diced
½ teaspoon salt, plus a pinch
3 cloves garlic, minced
1 tablespoon minced fresh ginger
½ teaspoon crushed red pepper flakes
½ cup dry white wine
3 cups vegetable broth
1 cup regular or lite coconut milk, plus extra for garnish (optional)
2 tablespoons pure maple syrup
2 tablespoons fresh lime juice
Winter evenings are not complete without a gingery bowl of butternut soup.
Preheat the oven to 425°F. Line a rimmed baking sheet with parchment paper. Using a large chef’s knife, cut the round part of the butternut squash from the long part. Slice the round part in half and scoop out the seeds. Slice the long part in half as well, lengthwise. Brush or spray the parchment lightly with vegetable oil and place the squash pieces, cut side down, on the baking sheet. Roast for about 45 minutes, or until the squash is very tender. At this point, you can let the squash cool and refrigerate to use the following day, or proceed with the recipe.
Preheat a 4-quart pot over medium heat and add the coconut oil. Sauté the onion in the oil with a pinch of salt for about 7 minutes, until lightly caramelized. Add the garlic and ginger and sauté until fragrant, about 30 seconds.
Mix in the red pepper flakes and the remaining ½ teaspoon salt. Add the white wine and deglaze the pan by scraping the bottom with a wooden spatula. Peel or scoop out the butternut squash and add to the pan along with the broth. If a little of the butternut skin gets in, no big deal. Add the coconut milk, maple syrup, and lime juice and heat everything through.
Use an immersion blender to blend the soup until smooth and creamy. If you don’t have an immersion blender and need to use a food processor or blender, remember that steam can build up in there and hurt you. So lift the lid every few seconds to let steam escape. Thin with a little water if necessary, taste for seasoning, and serve. If you like, swirl a little coconut milk into the top of each serving for extra prettiness. Sprinkle with a pinch of red pepper flakes and chopped scallions.
Island Black Bean Burger
Makes 8 burgers . Total time: 45 mins
For the burgers:
1 (15–ounce) can black beans, rinsed and drained (1 /1 2 cups)
1 (15–ounce) can black–eyed peas, rinsed and drained (1 /1 2 cups)
1 2 cup finely chopped red bell pepper
1 cup finely chopped scallions
3 tablespoons finely chopped fresh cilantro
1 tablespoon plus 2 teaspoons
Jamaican curry powder
1 teaspoon salt
1 4 cup vegetable broth
2 teaspoons fresh lime juice
1 cup panko bread crumbs
For the Nectarine Salsa:
2 nectarines, diced into /1 4–inch pieces
1 4 cup finely diced red onion
2 tablespoons chopped fresh cilantro
1 tablespoon fresh lime juice
1 jalapeño, seeded and finely chopped
1 teaspoon agave nectar
Olive oil, for spray
Preheat the oven to 400°F.
Prepare the burger: In a medium bowl, use a small potato masher (or a strong fork) to mash the black beans and black-eyed peas. They should be good and mushy but not totally puréed, with a few beans still identifiable in the mix.
Add the red pepper, scallions, cilantro, curry powder, salt, broth, and lime juice and mix well. Mix in the panko until it all holds together. Refrigerate for 10 minutes or so, or until the salsa is ready.
Prepare the salsa: Simply mix everything together in a bowl!
Cook the burgers: Line a baking sheet with parchment paper and spray or brush with oil. Form the burger mixture into 8 patties that are about 1 inch thick (see “Perfect Patties Every Time,” page 84). Spray or brush with a little more oil and bake for 15 minutes. Flip the burgers and bake for 12 to 15 more minutes, until nicely browned. Stuff each burger into a bun and top with salsa. Serve away!
Strawberries & cream bread pudding
Serves 8 . Total time: 1 hour
6 cups 1–inch–cubed day–old bread
(about 1 pound)
1 cup almond milk (or your favorite non–dairy milk)
3 tablespoons organic cornstarch
1 cup coconut milk
½ cup granulated sugar
2 tablespoons fresh lemon juice
1 teaspoon pure vanilla extract
½ teaspoon ground cinnamon
2 cups strawberries, sliced ¼ inch thick
Optional glaze:
1 cup confectioners’ sugar
1 tablespoon almond milk
½ teaspoon pure vanilla extract
1 tablespoon refined coconut oil, melted
There is no better use for day–old bread than bread pudding! This version is rich with coconut milk and juicy sweet strawberries bleeding into the batter. Serve warm with a little coconut–based vanilla ice cream for added decadence.
Preheat the oven to 350°F. Lightly grease an 8-inch square pan.
Place the cubed bread in a large bowl. In another bowl, whisk together the almond milk with the cornstarch to dissolve. Mix in the coconut milk, sugar, lemon juice, vanilla, and cinnamon. Pour over the cubed bread and stir to coat. Let sit for at least 15 minutes to let the liquid soak into the bread.
Fold in the strawberries, then pour into the pan and spread so that it’s relatively even.
Bake for 30 to 35 minutes, until the top is lightly browned and feels firm to the touch. Allow to cool a bit on a cooling rack, then serve warm. Drizzle with glaze, if using.
Prepare the glaze: Sift the confectioners’ sugar into a large bowl. Add the almond milk, vanilla, and coconut oil and stir until smooth.
All recipes are from Isa Does It by Isa Chandra Moskowitz: £16,waterstones.com
