Peanut butter African Soup

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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
Prep Time 20 mins
Cook Time 25 mins
Servings
people
Ingredients
Instructions
  1. In a large saucepan add the oil and chopped onion and cook for 5 minutes until soft.
  2. Add all the ingredients for the sauce into a blender and blend until smooth.
  3. Add the remaining vegetables to the pan with the cooked onion and then pour in the sauce - stir well .
  4. Bring to the boil and then simmer for 15 -20 minutes until the vegetables are tender.
  5. Serve garnished with fresh coriander.

Tempeh Salad Buddha Bowl

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Tempeh Salad Buddha Bowl
This salad is full of protein and fibre - Tempeh is a great source of plant based protein as are the mixed beans. It also has good fats with the avocado dressing and olive oil. finally there are plenty of phytonutrients with all of the salad ingredients including spinach, coriander, tomatoes, red onion and corn.
Prep Time 15 mins
Cook Time 10 mins
Servings
people
Prep Time 15 mins
Cook Time 10 mins
Servings
people
Instructions
  1. In a medium frying pan add the oil and cook the tempeh for 6-8 minutes until golden brown.
  2. Then add the tamari, garlic powder, cumin, and chilli powder and cook for another 5 minutes. Remove from the heat.
  3. For the dressing add all the ingredients to a blender and blend until smooth.
  4. Arrange the spinach, tomatoes, beans, corn, coriander and tempeh in a large bowl and serve with the avocado dressing.

Stuffed Quinoa and Nut Peppers

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Stuffed Quinoa and Nut Peppers
This makes a quick, tasty and filling lunch. The quinoa, and walnuts provide good levels of protein too.
Instructions
  1. Place the peppers, cut side down on a baking tray. Bake in the oven at 180C for 10 minutes. Remove from the oven and allow to cool.
  2. Heat the oil in a frying pan and cook the onion and garlic for about 10 mins or until soft. Add the mushrooms, passata, sundried tomatoes, vinegar, chilli powder and tamari. Cook for 5 mins until the sauce has thickened.
  3. Remove from the heat and pour into a bowl. Add the walnuts and cooked quinoa. Mix well.
  4. Spoon the filling into the peppers and then bake in the oven for 20-30 minutes until the peppers are soft. Serve with a green salad.

Mexican Bean Burger with a Spicy Dressing

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Mexican Bean Burger with a Spicy Dressing
These are spicy vegan burgers which goe well with the spicy dressing. The beans provide protein and good levels of fibre.
Instructions
Burger
  1. Place all the burger ingredients except the oats, sweetcorn and butterbeans in a food processor and mix until you have a thick paste. Add the rest of the ingredients and pulse briefly to ensure you keep some texture. Season
  2. Divide mixture into 4 and shape with you hands into burger shape.
  3. Place burgers in oiled ovenproof dish. Splash some olive oil over the top of the burgers and then place in oven 0n 180C. After 5-7 mins turn the burgers and place back in the oven for another 5-7 mins. Remove from the oven.
Dressing
  1. Place all ingredients into a blender and blend until smooth.
  2. Serve the burgers topped with the dressing and a side salad.

Aubergine Masala

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Aubergine Masala
Aubergines have a really smooth and earthy taste and soak up the flavours in this curry which is warming and filling. Served here with dahl which provides both protein and fibre. Add some steamed green vegetables to make a complete meal.
Instructions
  1. Put the aubergines, onions and green pepper in a large pan over a medium heat and add the oil, the spices, salt and xylitol. Add more oil if necessary.
  2. Cook covered for 20-25 minutes, stirring frequently or until the vegetables are soft. Drain off any excess oil before serving.