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.

Leek and Pea Flatbread

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Leek and Pea Flatbread
This is a savoury gram flour pancake or flatbread that contains chopped leeks and peas. It can be eaten with soups or salad but is equally delicious on its own. It is gluten free and has both protein and fibre which means that this pancake/flatbread will keep you fuller for longer.
Prep Time 10 mins
Cook Time 20 mins
Servings
people
Prep Time 10 mins
Cook Time 20 mins
Servings
people
Instructions
  1. In a food processor add the gram flour, baking powder, spices, salt, pepper and water. Process into a thick batter.
  2. Then stir in the chopped coriander and spring onions.
  3. Heat some of the oil in a small frying pan/skillet and add a small handful of leeks and peas and fry for a few minutes.
  4. Then pour some of the batter mixture over the leeks and peas. Cook for 4/5 minutes and then turn it over and cook the other side for a few minutes or until golden underneath.
  5. Set aside pancake/flatbread and then repeat above process with the leeks, peas and batter. Serve immediately.

Moroccan Stew with Spicy Chickpea Pancakes

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Moroccan Stew with Spicy Gram Pancakes
Gram flour is made from chickpeas and is a great protein option as well as being full of fibre. These pancakes are spicy and go well with this hearty moroccan stew which is made with eggplant, chickpeas, spices and tomatoes. Its served here with some freshly chopped coriander and avocado which provides freshness to the dish.
Instructions
Stew
  1. Place eggplant on a baking sheet and drizzle with 2 tbsp of olive oil and sprinkle with salt. Roast for 30-35 minutes at 180C.
  2. In the meantime, heat a large pan, add 2 tbsp oil and sauté onions for 4-5 minutes until soft. Then add garlic, cumin and paprika and stir for 1 minute.
  3. Add tomatoes and water and stir thoroughly. Simmer for 5 minutes.
  4. Add chickpeas, maple syrup, and harissa paste and stir well. Add the roasted eggplant and then continue simmering for another 10 minutes. Season.
Pancakes
  1. In a food processor add all the ingredients and combine until you create a smooth batter, the consistency of double cream.
  2. Place a frying pam over a medium heat. Drizzle a few drops of oil into the pan. Pour a large spoonful of the batter into the pan and swirl it around to make a small pancake. Cook until the edges of the pancake begin to turn lightly golden. After 2-3 minutes flip over and cook the other side. Repeat with the remaining batter.
  3. Serve the pancakes with some sliced avocado, freshly chopped coriander and the Moroccan stew.

Vegan BLT

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Vegan BLT
This is the vegan version of BLT but using tempeh rather than bacon so it’s really much healthier. The toast is gluten free with mashed avocado on top followed by lettuce and then some tomato - the tempeh is cooked with spices to give it a really smoky taste - great for breakfast or lunch since the tempeh provides plenty of protein and the avocado provides good fats.
Instructions
  1. Combine the spices (paprika and cumin) into a separate bowl together with the salt and pepper.
  2. Oil with a brush one side of the sliced tempeh and then sprinkle onto the oiled side the mixed spices.
  3. In a frying pan pour in the remaining oil and put the tempeh into the pan with the spiced side facing down. Then sprinkle the remaining spices on the tempeh so that both sides are covered. Cook on each side for 4-5 minutes. Then remove from the heat and set aside.
  4. Toast the bread and spread over the mashed avocado. Place a layer of lettuce on top followed by slices of tomato. Then lay 2 slices of the cooked tempeh on top with 1 teaspoon of mayonnaise. Serve.

Fermented Vegetables

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Fermented Vegetables
Homemade sauerkraut and fermented cauliflower and carrot flavoured with ginger and garlic. These are both easy and cheap to make with just a few ingredients. There are numerous benefits to fermenting food including making the food more digestible, glucosinloate in the cabbage is increased - this is the narural compound that may help to fight cancer, they help to support the absorption of nutrients like iron, magnesium, and calcium, they creat probiotics (friendly bacteria), they support the immune system (reduce inflammation, autoimmunity and allergies), they produce short chain fatty acids, butyrate which provides energy for cells in the gut lining. So in summary they are pretty amazing for your health and worth including in your diet.
Instructions
Fermented Cauliflower and Carrot
  1. Place the ginger and garlic at the bottom of a clean killer jar with an air tight lid. Then put a layer of cauliflower over the top, followed by the carrots and then finally another layer of cauliflower. Leave enough space to be able to ensure that all the vegetables can be submerged in water.
  2. Put the salt into a glass measuring jug. Fill it with just sufficient filtered boiling water to dissolve the salt. Then fill the measuring jug up with cold filtered water so that you have 1 litre.
  3. Fill the kilner jar up with the salt water virtually to the top - leaving enough space to be able to fit either a glass ramekin to push down the contents or the thick top part of a cabbage. The point is that all the vegetables need to stay submerged since otherwise they may start rotting and ruin the fermented vegetables.
  4. Once the ramekin or head of cabbage is pushed down on top of the vegetables, so that none are exposed to the air, seal the jar with the lid.
  5. Leave at room temperature for about 2 weeks. If the water levels starts to drop during that time make the mix of salt water again and continue to keep the jar full so that the vegetables are submerged and not exposed to the air. After 2 weeks you can then start eating the veg - I use them to dip into hummus or some other dip or as part of a salad. Once you start using the fermented vegetables, then store in the fridge for up to 3 months.
Sauerkraut
  1. Place the chopped cabbage in a large bowl with the salt. Massage the salt into the cabbage with your hands for at least 5 minutes. You will notice that the cabbage starts to get very wet and a liquid from the cabbage appears.Then leave it to stand for 10 minutes. Then massage the cabbage with your hands for a further 5 minutes.
  2. Take a jar and spoon the sauerkraut into it, ensuring that you push the cabbage down tight. Pour any remaining juice into the jar so that the cabbage is completely covered with fluid. Add extra water if necessary to cover the cabbage. Leave 1.5 -2 cm space at the top.
  3. You can then use a glass ramekin or head of cabbage to keep the cabbage submerged. Then seal the jar with the lid. Place the sealed jars on a plate to catch any overflow. Keep them at room temperature out of direct sunlight.
  4. For the first few days, open the jars daily and press down the contents, to release the bubbles formed by the sauerkraut. Then repeat this process every few weeks for 1-2 weeks until it is fermented to your taste.
  5. Then store the jars in the fridge for 2-3 months.