Name: Peanut butter African Soup
Prep time: 20 min
Cook time: 25 min
Yield: 4 people
Ingredients: 1 tbsp Extra virgin olive oil; 1 large onion; 4 medium courgettes (chopped); 1 medium pepper (chopped); 1 medium butternut squash peeled and cut into small chuncks.; 1 400g can of chopped tomatos; 4 tbsp peanut butter; 4 tbsp tamari sauce; 1 tsp chilli powder; 4 Clove garlic, crushed; 1 tsp Sea Salt; 700 ml water

Peanut butter African Soup

Peanut butter African Soup

This is a fabulous vegan soup that can be prepared in advance and kept in the fridge for 3-4 days. It has a peanut and tomato base which is full of flavour, very comforting, smooth, and filling.

Prep Time

20 mins

Cook Time

25 mins

Servings

people

Ingredients

Stew

1 tbsp Extra virgin olive oil
1 large onion
4 medium courgettes chopped
1 medium Pepper chopped
1 medium butternut squash peeled and cut into small chuncks.

sauce

Prep Time

20 mins

Cook Time

25 mins

Servings

people

Ingredients

Stew

1 tbsp Extra virgin olive oil
1 large onion
4 medium courgettes chopped
1 medium Pepper chopped
1 medium butternut squash peeled and cut into small chuncks.

sauce

Instructions

In a large saucepan add the oil and chopped onion and cook for 5 minutes until soft.
Add all the ingredients for the sauce into a blender and blend until smooth.
Add the remaining vegetables to the pan with the cooked onion and then pour in the sauce - stir well .
Bring to the boil and then simmer for 15 -20 minutes until the vegetables are tender.
Serve garnished with fresh coriander.

Tofu Fajitas

Tofu Fajitas

The tofu and beans adds protein and lots of fibre to these vegetarian fajitas - the filling can be used with sweet potato or gluten free wraps.

Prep Time

15 mins

Cook Time

20 mins

Servings

people

Ingredients

1 tbsp Extra virgin olive oil
2 Spring onions chopped into wedges
2 large red pepper cut into strips
1 Green chilli chopped
2 tsp Cumin Powder
1 tsp hot smoked paprika
200 g firm tofu cut into bite size pieces mix together 1 tbsp oil, 1 tbsp tamari and pour over tofu in an oven proof dish
400 g can of Kidney Beans
400 g can of chopped tomatos
1 tsp Xylitol
small pack of coriander, leaves chhopped and stems chopped seperately
2 large avocados peeled and sliced
Thick yogurt - i use coconut yoghurt
2 limes cut into wedges
Sea salt and black pepper for seasoning

Prep Time

15 mins

Cook Time

20 mins

Servings

people

Ingredients

1 tbsp Extra virgin olive oil
2 Spring onions chopped into wedges
2 large red pepper cut into strips
1 Green chilli chopped
2 tsp Cumin Powder
1 tsp hot smoked paprika
200 g firm tofu cut into bite size pieces mix together 1 tbsp oil, 1 tbsp tamari and pour over tofu in an oven proof dish
400 g can of Kidney Beans
400 g can of chopped tomatos
1 tsp Xylitol
small pack of coriander, leaves chhopped and stems chopped seperately
2 large avocados peeled and sliced
Thick yogurt - i use coconut yoghurt
2 limes cut into wedges
Sea salt and black pepper for seasoning

Instructions

Place the oven proof dish with Tofu into the oven on 180C for 20 mins.
Heat the oil in a large frying pan and add onions, peppers and chilli. Season and cook for 10-15 mins until veg is soft. Add the coriander stems and spices and cook for a further 5 mins.
Add tofu, beans. xylitol and tomatoes and cook for further 5 mins.
Warm the tortillas or wraps.
Place the wraps onto 4 plates and divide the tofu and veg mix on top of each wrap. Serve with avocado, yoghurt, coriander leaves and wedges of lime.

Roasted Butternut Squash with Vegan Chilli

Roasted Butternut Squash with Vegan Chilli

Prep Time

15 mins

Cook Time

45 mins

Servings

People

Ingredients

2 small butternut squash halved lengthways and seeds scraped out
1 tbsp Extra virgin olive oil
1 Red onion, chopped
1-2 Red Chillies Finely chopped
2 tsp Ground cumin
250 g Puy lentils Cooked according to instructions
1 400g can of Kidney Beans
1 400g can of chopped tomatos
2 tbsp tomato puree
10 g Fresh coriander chopped
Sea salt and black pepper for seasoning

Prep Time

15 mins

Cook Time

45 mins

Servings

People

Ingredients

2 small butternut squash halved lengthways and seeds scraped out
1 tbsp Extra virgin olive oil
1 Red onion, chopped
1-2 Red Chillies Finely chopped
2 tsp Ground cumin
250 g Puy lentils Cooked according to instructions
1 400g can of Kidney Beans
1 400g can of chopped tomatos
2 tbsp tomato puree
10 g Fresh coriander chopped
Sea salt and black pepper for seasoning

Instructions

Heat oven to 180C. Rub the squash with a little oil, then roast them on a baking tray for about 45 mins until soft
Meanwhile heat the remaining oil in a large frying pan, then fry the onion for a few minutes until soft. Stir in the chilli and cumin and fry for 1 more minute.
Add the lentils, chopped tomatoes, beans, and tomato puree and cook for a further 10 mins. Then stir in half the coriander.
Scoop a little of the soft squash flesh out to make a hollow, then stir this into the chilli.
Fill the cavity of each squash with a quarter of the mixture and then scatter with the remaining coriander. Serve with some steam vegatables like kale.