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Vegan Kofte

Ingredients:

  • ¼ tsp ground coriander

  • ¼ tsp ground cumin

  • ¼-inch/0.5 cm piece fresh ginger, peeled and chopped

  • 1 clove garlic, minced

  • ¼ zucchini, coarsely grated

  • 1 tsp. coconut oil

  • Salt and pepper

  • 120 g garbanzo beans

  • 2 Tbsp. breadcrumbs

  • 1 whole wheat pita

  • Minty-Yogurt Dip:

  • 1/8 cucumber, roughly diced

  • 1 sprig fresh mint, leaves removed and thinly sliced

  • 1 Tbsp. soy yogurt (or other vegan yogurt)

  • 1/4 lemon

  • Nutty Sauce:

  • Splash olive oil

  • ¼ small onion, diced

  • 1 clove garlic, diced

  • 40 g cashews

  • 2 Tbsp. light coconut milk

  • ½ Tbsp. smooth peanut butter

Directions:

  1. Heat oil in medium skillet over medium heat. Add ginger and garlic; fry 2-3 minutes, or until golden. Place in food processor, add cumin and coriander.

  2. Place grated zucchini into a colander in the sink and sprinkle with salt. Squeeze the mixture together to get rid of excess moisture, then add to the processor.

  3. Add garbanzo beans, breadcrumbs and a pinch of salt and pepper to the processor, pulse until combined, but not totally smooth.

  4. Transfer to a clean work surface and with wet hands, divide and shape the mixture into 2-3 fat fingers. Place onto a plate and put in the fridge to chill for 20 minutes.

  5. Meanwhile, make the minty-yogurt dip—place cucumber, yogurt, mint, and a squeeze of lemon juice in a bowl, mix well.

  6. To make the nutty sauce—heat olive oil in a medium skillet over medium heat, add onion and garlic. Fry for 2-3 minutes. Add cashew and toast for 2-3 minutes. Transfer skillet contents to a food processor, add coconut milk and peanut butter and pulse until smooth.

  7. Heat a splash of olive oil in a medium skillet over medium heat. Once hot, add kofte fingers from the fridge and cook for around 2 minutes, turning regularly. Serve with whole wheat pita and top with the two sauces.

Nutritional Information:

  • Calories: 270.7

  • Total Fat: 11.1 g

  • Saturated Fat: 2.8 g

  • Carbohydrates:  34.7 g

  • Protein: 8 g

 

 

 

 

 

Vegan Burger

Ingredients:

  • 1 Tbsp. onion, diced

  • 1 Tbsp. grated carrots

  • 1 Tbsp. bread crumbs

  • 50 g kidney beans, rinsed and drained

  • 50 g cannellini beans, rinsed and drained

  • ½ Tbsp. parsley, finely chopped

  • Pinch of chili powder

  • Salt and Pepper to taste

  • 1 tsp. flour

  • 3 Tbsp. Extra Virgin coconut Oil for frying

  • Whole wheat hamburger bun

Directions:

  1. Put half the breadcrumbs in a mixing bowl.

  2. Heat 1 Tbsp. coconut oil in a medium saucepan and add onion. Cook for 3 minutes, or until softened and then add the grated carrot and cook for an additional 2-3 minutes. Add onions and carrots the breadcrumbs.

  3. In a separate bowl, roughly mash the kidney and cannellini beans with a fork and then stir into the carrot mixture. Add a pinch of chili powder, salt and pepper.

  4. In a shallow bowl, combine the remaining breadcrumbs with flour, parsley, salt, and pepper.

  5. Shape your bean-carrot blend into 1 or 2 burger patties. Thoroughly coat the patty in the flour mixture.

  6. Heat 2 Tbsp. coconut oil in a frying pan over medium heat. Carefully add your burger patty and fry each side until golden brown (about 5 minutes).

  7. Place in whole wheat bun, top with desired condiments, and enjoy.

Nutritional Information:

  • Calories: 225.2

  • Total Fat: 1.6g

  • Saturated Fat: 0.2g

  • Carbohydrates: 44.7g

  • Protein: 8g

 

 

 

 

 

 

 

 
















Garbanzo Beans and Couscous with Swiss Chard

Ingredients:

  • 4 Tbsp. couscous

  • 2 Tbsp. pine nuts

  • 1 Tbsp. Extra Virgin coconut Oil

  • 1 clove garlic, thinly sliced

  • 5 Tbsp. garbanzo beans, drained and rinsed

  • 2 Tbsp. golden raisins (or dark)

  • ½ bunch Swiss Chard, stems trimmed

  • Salt and Pepper, to taste

  • 100 ml water, boiling

Directions:

  1. Place the couscous in a large bowl and add 100 ml boil water. Stir, cover tightly and let stand for 10 minutes.

  2. While the couscous cooks, toast the pine nuts in a large skillet over low heat. Toast for 3-4 minutes, shaking the pan frequently. Set toasted pine nuts aside.

  3. Heat oil in the skillet over medium heat. Add the garlic and cook until fragrant, about 1 minute.

  4. Add the garbanzo beans, raisins, chard, salt and pepper. Cook for about 5 minutes, stirring occasionally, until chard is tender. Remove from heat.

  5. Fluff couscous with a fork and place in a bowl or plate. Top with prepared chard, sprinkle with pine nuts, and enjoy.

Nutritional Information:

  • Calories: 142.4

  • Total Fat: 6 g

  • Saturated Fat: 0.25 g

  • Carbohydrates: 17.8 g

  • Protein: 4.3 g

 

 

 


Garbanzo Curry

Ingredients:

  • ¾ tsp. extra-virgin coconut oil

  • ¼ onion, minced

  • ½ clove garlic, minced

  • ¼ tsp. fresh ginger root, finely chopped

  • 1 whole clove

  • 1/8 tsp. cinnamon

  • 1/8 tsp. ground cumin

  • 1/8 tsp ground coriander.

  • Pinch of salt

  • 1/8 tsp. cayenne pepper

  • 1/8 tsp. ground turmeric

  • 100 g garbanzo beans, drained and rinsed

  • 2 Tbsp. chopped fresh cilantro

  • 60 g jasmine rice

  • 130 ml water

Directions:

  1. First prepare the rice by placing both the rice and water in a medium saucepan or small pot. Turn the heat to high until it begins to boil, and then reduce to low, cover and let simmer for 15 minutes. 

  2. Heat oil in a large frying pan over medium heat for 1 minute. Sauté onions until tender, about 3-4 minutes. 

  3. Stir in garlic, ginger, clove, cinnamon, cumin, coriander, salt, cayenne, and turmeric. Cook for 1 minute over medium heat, stirring constantly.

  4. Add in garbanzo beans and a little bit of water (about ½ Tbsp.).

  5. Continue to cook for, stirring occasionally, for about 15-20 minutes, or until all the ingredients are well-blended and cooked through. Remove from heat.

  6. Place cooked rice in a bowl, top with garbanzo curry, and garnish with cilantro.

Nutritional Information:

  • Calories: 294.9

  • Total Fat: 4.5g

  • Saturated Fat: 0.7g

  • Carbohydrates: 56.5g

  • Protein: 7.1g


 

 

 

 

 

 

Peas with Turnips Mix

Ingredients:

  • 50 g brown rice

  • 120 ml water

  • 75 g dried black-eye peas

  • 250 ml water, or as needed to cover peas

  • 1 tsp. soy margarine

  • ½ turnip, peeled and chopped

  • ¼ bunch collard greens, chopped

  • Salt and pepper

  • 1 garlic clove, minced

  • 1 tomato, chopped

  • 1 tsp. balsamic vinaigrette salad dressing

  • 1 tsp coconut oil

Directions:

  1. Place black-eyed peas into a medium container and cover with several inches/cm of cool water; let stand 8 hours to overnight. Drain and rinse.

  2. Prepare the rice by placing both the rice and 120 ml water in a medium saucepan or small pot. Turn the heat to high until it begins to boil, and then reduce to low, cover and let simmer for 15 minutes. 

  3. In a small pot, cover black-eyed peas with fresh water. Bring to a boil over high heat, then reduce the heat to medium-low; cover and simmer until peas are tender, 40 to 60 minutes. Drain.

  4. Heat soy margarine in a skillet over medium

    Imprint

    Publisher: BookRix GmbH & Co. KG

    Publication Date: 02-08-2018
    ISBN: 978-3-7438-5546-5

    All Rights Reserved

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