What Vegans Eat: Over 100 Simply Delicious Dishes
What Vegans Eat: Over 100 Simply Delicious Dishes
Brett Cobley
‘A cracking cookbook bursting with delicious plant-based recipes’ BOSH!What do Vegans Eat? The mystery is there is no mystery, from comforting Italian dishes to Sunday Roasts and Simple Suppers – vegans can have it all!So, whether you’re giving Veganuary a go, cooking for a vegan friend, or simply cutting back on meat and dairy, look no further!Discover what vegans eat: everyday for breakfast, lunch and dinner; on-the-go; with their gang; for special occasions; to feed a crowd; and for treats!This book will also hold your hand as you take your first vegan steps; show you how to stock up on the basics; and teach you quick tricks to ensure you never go hungry even when your cupboards feel bare. Dig in to discover your new go-to dishes, including:Pancake stacksPB&J Soaked OatsEpic BruschettaGreen Pea and Pesto SoupSpicy Bean Sub SandwichArancini with Arrabiata SauceWarm Asparagus SaladItalian Flag LasagneMexican PizzaWhite Wine & Pesto GnocchiGourmet GratinThai Curried Tofu SkewersLinguini FusionOreo MousseBlueberry and Lemon Drizzle CakeBrett Cobley’s (@EpiVegan) mouth-watering recipes – loved by his 58k Instagram followers – celebrate flavour, ingredients, the joy of cooking and, most importantly, eating!
COPYRIGHT (#ulink_4f2667b2-c94c-5970-9469-258b0822b201)
HarperCollinsPublishers
1 London Bridge Street
London SE1 9GF
www.harpercollins.co.uk (http://www.harpercollins.co.uk)
First published by HarperCollinsPublishers 2018
FIRST EDITION
Text © Brett Cobley 2018
Photography © Andrew Burton 2018
Jacket design by © HarperCollinsPublishers Ltd 2018
Jacket photographs © Andrew Burton 2018
A catalogue record of this book is available from the British Library
Brett Cobley asserts the moral right to be identified as the author of this work
Food styling: Emily Jonzen
Prop styling: Alexander Breeze
Find out about HarperCollins and the environment at www.harpercollins.co.uk/green (http://www.harpercollins.co.uk/green)
Source ISBN: 9780008320799
Ebook Edition © December 2018 ISBN: 9780008320805
Version 2018-12-10
DEDICATION
The process of writing this book has been incredibly
rewarding and enjoyable. It also took a huge amount
of time and energy, so I would like to dedicate this
book to all my friends and family for the amazing
love and support I received throughout this process!
I would also like to say a big thanks to the team
of people that worked on this book for their hard
work and expertise. Without the individual strengths
of a team working together, success is never possible.
CONTENTS
Cover (#u8774b448-c1aa-57c5-a626-c2f2d1ffd876)
Title Page (#u5cc35db5-d590-5f81-a798-57f33d0f87b4)
Copyright (#ulink_a3209cb8-4f25-59d0-a2a3-12ffaacbc975)
Dedication (#ulink_dbe6160e-43bd-58a1-8cd8-3ff660c2952f)
Why write this book? (#ulink_0d9435cc-ca75-559d-8334-b202f07c61c6)
Top tips for new vegans (#ulink_6034d437-d9f9-5cc5-a5bd-ec14df6ae162)
Pantry essentials (#ulink_50cb41b6-566a-519e-8d88-2dfc649679b2)
Flavour makers (#ulink_fed867f6-b645-5901-9016-a744b39628e9)
Plant milks
Bases and basics
Where’s your protein?
01
WHAT VEGANS EAT EVERY DAY
For breakfast
Breakfast every day
Pancakes
PB&J soaked oats
Chia pudding
Quinoa and apple porridge
Dirty beans on toast
Chocolate orange chia pudding
Stealing the show
Apple and cinnamon French toast
Vegan omelette
Benedict of the doubt
On the go
Quick bites
Vegan pesto
Pesto muffins
Pesto stuffed mushrooms
Pesto avocado toast
Classic bruschetta
Epic bruschetta
Carrot and coriander soup
Wholesome tomato soup
Garlic mushrooms
Peppered cashew cheese sauce
PB&J toastie
Perfect for packed lunches
Smoky bean stew
Raw pad thai
Peanut butter and tofu sarnie
Tomato tapenade
Sweet and smoky sandwich
Spicy bean sandwich
Mushroom and pesto sandwich
Grilled aubergine sub sandwich
Watermelon salad
Courgetti and pesto
Smoky butternut farro risotto
For mains
Lunch every day
Arancini
Arrabbiata sauce
Marinara sauce
Green pea and pesto soup
French onion soup
Bean minestrone
Chickpea tuna baked potato
Broccoli bowl
Asparagus salad
Warm Italian salad
Green pea bowl
Sweet potato salad
Dinner every day
Mushroom tagliatelle
Cottage pie
Protein-packed peppers
Cauliflower steaks
Pasta e fagioli
Linguini fusion
Sausage and lentil casserole
Sag aloo
Savoury ‘biscuits’ with mushroom gravy
Roasted new potatoes with garlic aioli
02
WHAT VEGANS EAT WITH THEIR GANG
Cooking for a crowd
Crowd-pleasing classics
Caponata
Rainbow slaw
Fresh potato salad
Coconut, chickpea and spinach curry
Chickpea chow
Squash madras
Garlic and coriander naan
Pizza dough
Mexican pizza
Chilli non carne
Garlic and herb tear and share
Poppy seed onion rings
Tater tots
Onion bhaji burger
Walnut and potato tacos
Hasselback squash
Zucca al forno
Sundried tomato, red pepper and garlic dip
Special occasions
Zeviostrone
Open lasagne
Gourmet gratin
Thai green greens
Asparagus risotto
Gnocchi
White wine and pesto gnocchi
At the weekend
Street food
Spring roll burritos
Hash daddy
Mac and cheese
Mac and cheese burger
Asian veggie kebabs
Italian veggie kebabs
Asian veggie kofte
Thai curried tofu skewers
Easy escalivada
Sticky tamarind patatas
Chilli bean toastie
Stealing the show
Spanish frittata
Vegan nduja calzone
Parmigiana calzone
Italian flag lasagne
Smoked paprika and maple syrup dough balls
Brilliant basic bread
Stuffed sag aloo bread
03
WHAT VEGANS EAT FOR TREATS
Griddled peaches with candied walnuts and ice cream
Banana coconut milk rice pudding
Black Forest shake
Peanut butter bananas
Peach crumble
White choc chip macadamia nut blondies
Oreo chocolate mousse
Mango lassi
Strawberry lassi
Carrot cake
Chocolate chip banana bread
Decadent choc chip banana bread and butter pudding
Banana bread French toast
Chocolate and cherry tart
Blueberry and lemon drizzle cake
Blueberry and lemon muffins
Little chocolate and pear puddings
Cookie butter brûlée
Merry garcia ice cream
Lists of Searchable Terms
About the Author
About the Publisher
Why write this book? (#ulink_5cfa3c85-08fa-503d-a9da-b442747d97ad)
‘What do vegans eat?’ This is a question that every vegan has been asked multiple times, or one that is often pondered by those yet to take the vegan plunge. There have even been songs written about it! But in this book I hope I’ve answered that question once and for all, with delicious, no-nonsense, simple and realistic recipes that are tasty and satisfying.
You might have friends who follow a vegetarian diet, which excludes meat, poultry and fish but usually includes eggs and dairy, but not realise that a vegan diet is more discerning when it comes to animal welfare. A vegan diet rules out all foods that derive from animals in any form, including dairy products, eggs, gelatine and honey.
There are so many reasons to go vegan – and amazing food is a big one! Discovering incredible flavours through simple ingredients, getting creative with your cooking and sharing the love of good food with family and friends is so rewarding. On top of this, you’ll be effortlessly showing compassion for animals and respect for other living creatures, while also experiencing the health benefits of cutting meat and dairy from our diets that have been proven time and again. The impact of animal agriculture on our environment – from deforestation, to the use of fishing nets – is one of the reasons why I am, and always will be, vegan. However, your diet and lifestyle is a very personal choice. So, no matter where you are in your journey to veganism, I hope that this will be the book that helps you cook with confidence and creativity for yourself as well as friends and family, and ultimately encourage you to ponder, why did I ever eat any other way?
Make sure you visit my Instagram page @epivegan (https://www.instagram.com/epivegan/?hl=en), for lots more recipe photos including all the recipes you’ll find in this book!
Top tips for new vegans (#ulink_708cb5d5-12cc-5af2-a6a9-54ba3278040b)
When doing anything new it can feel like there is a lot of pressure to get it right first time, and this can lead to negative thinking about the journey to reaching that goal, where one slip-up might lead to giving up. Adopting a vegan diet can take time as you learn more about what’s in your food and you explore new ingredients. So don’t panic – simply take care, read the labels, ask what something contains if you’re not sure, but, most importantly, if you find you’ve eaten something and realised afterwards that it wasn’t vegan, do not despair and don’t give up!
Here are a few of my top tips so you won’t get caught out:
• Look out for milk. One of the most common issues when grabbing lunch or a snack on the go, or doing your weekly shop is that so many things contain hidden milk. This is most prominent in things like snacks: crisps commonly have milk powder in the flavouring, occasionally even in salt and vinegar flavours. Milk is also often hidden by its different names, so watch out for anything with lactic or whey in the name.
• Anti-caking agents can also crop up in unexpected places, and these often contain animal bone – they are called things like ‘bone phosphate’.
The following ingredients are never vegan, so check for these:
ALBUMEN – an egg white protein.
BEESWAX – comes from bees, obviously!
CASEIN – a protein obtained from dairy.
COCHINEAL (CARMINE) – is a dye made from acid extracted from female insects.
CONFECTIONER’S GLAZE – uses shellac, which is made from beetle cocoons.
FOOD-GRADE WAX – often from beeswax, and therefore bees.
GELATINE – jellified animal fats, often used as a gelling agent in food.
ISINGLASS – a gelatine obtained from fish.
LARD – animal fat.
RENNET – this is used in cheesemaking and comes from milk.
VITAMIN D3 – often comes from fish, beef liver or eggs (unless specified as a vegan alternative).
WHEY – a protein from milk.
Pantry essentials (#ulink_5130afd9-f4af-5a80-9a69-f8f62ee21bc5)
NUTRITIONAL YEAST
A pantry must-have! Available in most supermarkets, health food stores and online. Nutritional yeast has a cheesy, nutty taste and is a great source of B vitamins, including B12, which is often referred to as a hard-to-get vitamin in the vegan diet. It contains antioxidants and has been proven to lower cholesterol, but another great factor is the amount of protein it contains – 9g per serving, which is 20 per cent of most people’s recommended intake.
GOOD FOR: Thickening sauces and adding a slightly cheesy taste!
VEGAN CREAM
This is a great addition to the pantry and is widely sold in all major supermarkets by brands such as Alpro as soy cream, and Oatly as oat cream.
GOOD FOR: Soy cream is perfect for creamy pasta sauces or for pouring over a tasty steaming dessert. It’s a great alternative to single cream; it can’t be whipped like a double cream; but that’s where coconut cream comes in!
TOFU
Great to have in the cupboard or fridge. The silken version usually comes in a tetra pack; it’s long-life and doesn’t require refrigeration, while firm tofu comes in a block packed with water, either plain, flavoured with spices or smoked.
GOOD FOR: Silken tofu is amazing for recreating egg-style dishes and creamy sauces. Firm tofu is perfect for cubing, slicing, marinating and baking or frying.
TINNED CHICKPEAS
I’ve saved the best to last. Chickpeas are unbeatable for versatility and they are the perfect pulse to fill you up!
GOOD FOR: Always have chickpeas handy and remember to save the juice, or aquafaba as it’s known, for making mayonnaise, meringues, omelettes and so much more. The chickpeas themselves can be used in vegan tuna, hummus and koftes.
SPILL THE BEANS
Beans and pulses are a pantry staple as they are an excellent protein source.
GOOD FOR: Everything from a mince replacement to cooking up minestrones or beans on toast, they are the perfect addition to any dish when you want an extra boost of fibre and protein. The types I always have to hand in tins are:
HARICOT BEANS
GOOD FOR: You’ll be most familiar with these as those in the classic tin of baked beans. Perfect for creating your own beans on toast or served in a BBQ sauce.
GREEN LENTILS
GOOD FOR: Replacing minced meat in cottage pie, Bolognese or simply adding to a dish as a protein-boosting side. Plus they are quick to cook, and if bought tinned they are even quicker!
RED LENTILS
GOOD FOR: A curry or dhal dish and ideal when you want to make a cheap, satisfying, wholesome meal.
KIDNEY BEANS
GOOD FOR: You’ll have undoubtedly been using these nutritionally packed beans in your chillies already. They are also great for making spicy bean spreads or adding to tacos.
BUTTER BEANS
The only ‘butter’ you’ll ever really need! Perhaps the heartiest of all the beans.
GOOD FOR: Perfect for taking on flavour, these are generally big beans and are really satisfying to bake or add to a minestrone as they have an almost creamy texture.
Конец ознакомительного фрагмента.
Текст предоставлен ООО «ЛитРес».
Прочитайте эту книгу целиком, купив полную легальную версию (https://www.litres.ru/brett-cobley/what-vegans-eat-over-100-simply-delicious-dishes/) на ЛитРес.
Безопасно оплатить книгу можно банковской картой Visa, MasterCard, Maestro, со счета мобильного телефона, с платежного терминала, в салоне МТС или Связной, через PayPal, WebMoney, Яндекс.Деньги, QIWI Кошелек, бонусными картами или другим удобным Вам способом.
Brett Cobley
‘A cracking cookbook bursting with delicious plant-based recipes’ BOSH!What do Vegans Eat? The mystery is there is no mystery, from comforting Italian dishes to Sunday Roasts and Simple Suppers – vegans can have it all!So, whether you’re giving Veganuary a go, cooking for a vegan friend, or simply cutting back on meat and dairy, look no further!Discover what vegans eat: everyday for breakfast, lunch and dinner; on-the-go; with their gang; for special occasions; to feed a crowd; and for treats!This book will also hold your hand as you take your first vegan steps; show you how to stock up on the basics; and teach you quick tricks to ensure you never go hungry even when your cupboards feel bare. Dig in to discover your new go-to dishes, including:Pancake stacksPB&J Soaked OatsEpic BruschettaGreen Pea and Pesto SoupSpicy Bean Sub SandwichArancini with Arrabiata SauceWarm Asparagus SaladItalian Flag LasagneMexican PizzaWhite Wine & Pesto GnocchiGourmet GratinThai Curried Tofu SkewersLinguini FusionOreo MousseBlueberry and Lemon Drizzle CakeBrett Cobley’s (@EpiVegan) mouth-watering recipes – loved by his 58k Instagram followers – celebrate flavour, ingredients, the joy of cooking and, most importantly, eating!
COPYRIGHT (#ulink_4f2667b2-c94c-5970-9469-258b0822b201)
HarperCollinsPublishers
1 London Bridge Street
London SE1 9GF
www.harpercollins.co.uk (http://www.harpercollins.co.uk)
First published by HarperCollinsPublishers 2018
FIRST EDITION
Text © Brett Cobley 2018
Photography © Andrew Burton 2018
Jacket design by © HarperCollinsPublishers Ltd 2018
Jacket photographs © Andrew Burton 2018
A catalogue record of this book is available from the British Library
Brett Cobley asserts the moral right to be identified as the author of this work
Food styling: Emily Jonzen
Prop styling: Alexander Breeze
Find out about HarperCollins and the environment at www.harpercollins.co.uk/green (http://www.harpercollins.co.uk/green)
Source ISBN: 9780008320799
Ebook Edition © December 2018 ISBN: 9780008320805
Version 2018-12-10
DEDICATION
The process of writing this book has been incredibly
rewarding and enjoyable. It also took a huge amount
of time and energy, so I would like to dedicate this
book to all my friends and family for the amazing
love and support I received throughout this process!
I would also like to say a big thanks to the team
of people that worked on this book for their hard
work and expertise. Without the individual strengths
of a team working together, success is never possible.
CONTENTS
Cover (#u8774b448-c1aa-57c5-a626-c2f2d1ffd876)
Title Page (#u5cc35db5-d590-5f81-a798-57f33d0f87b4)
Copyright (#ulink_a3209cb8-4f25-59d0-a2a3-12ffaacbc975)
Dedication (#ulink_dbe6160e-43bd-58a1-8cd8-3ff660c2952f)
Why write this book? (#ulink_0d9435cc-ca75-559d-8334-b202f07c61c6)
Top tips for new vegans (#ulink_6034d437-d9f9-5cc5-a5bd-ec14df6ae162)
Pantry essentials (#ulink_50cb41b6-566a-519e-8d88-2dfc649679b2)
Flavour makers (#ulink_fed867f6-b645-5901-9016-a744b39628e9)
Plant milks
Bases and basics
Where’s your protein?
01
WHAT VEGANS EAT EVERY DAY
For breakfast
Breakfast every day
Pancakes
PB&J soaked oats
Chia pudding
Quinoa and apple porridge
Dirty beans on toast
Chocolate orange chia pudding
Stealing the show
Apple and cinnamon French toast
Vegan omelette
Benedict of the doubt
On the go
Quick bites
Vegan pesto
Pesto muffins
Pesto stuffed mushrooms
Pesto avocado toast
Classic bruschetta
Epic bruschetta
Carrot and coriander soup
Wholesome tomato soup
Garlic mushrooms
Peppered cashew cheese sauce
PB&J toastie
Perfect for packed lunches
Smoky bean stew
Raw pad thai
Peanut butter and tofu sarnie
Tomato tapenade
Sweet and smoky sandwich
Spicy bean sandwich
Mushroom and pesto sandwich
Grilled aubergine sub sandwich
Watermelon salad
Courgetti and pesto
Smoky butternut farro risotto
For mains
Lunch every day
Arancini
Arrabbiata sauce
Marinara sauce
Green pea and pesto soup
French onion soup
Bean minestrone
Chickpea tuna baked potato
Broccoli bowl
Asparagus salad
Warm Italian salad
Green pea bowl
Sweet potato salad
Dinner every day
Mushroom tagliatelle
Cottage pie
Protein-packed peppers
Cauliflower steaks
Pasta e fagioli
Linguini fusion
Sausage and lentil casserole
Sag aloo
Savoury ‘biscuits’ with mushroom gravy
Roasted new potatoes with garlic aioli
02
WHAT VEGANS EAT WITH THEIR GANG
Cooking for a crowd
Crowd-pleasing classics
Caponata
Rainbow slaw
Fresh potato salad
Coconut, chickpea and spinach curry
Chickpea chow
Squash madras
Garlic and coriander naan
Pizza dough
Mexican pizza
Chilli non carne
Garlic and herb tear and share
Poppy seed onion rings
Tater tots
Onion bhaji burger
Walnut and potato tacos
Hasselback squash
Zucca al forno
Sundried tomato, red pepper and garlic dip
Special occasions
Zeviostrone
Open lasagne
Gourmet gratin
Thai green greens
Asparagus risotto
Gnocchi
White wine and pesto gnocchi
At the weekend
Street food
Spring roll burritos
Hash daddy
Mac and cheese
Mac and cheese burger
Asian veggie kebabs
Italian veggie kebabs
Asian veggie kofte
Thai curried tofu skewers
Easy escalivada
Sticky tamarind patatas
Chilli bean toastie
Stealing the show
Spanish frittata
Vegan nduja calzone
Parmigiana calzone
Italian flag lasagne
Smoked paprika and maple syrup dough balls
Brilliant basic bread
Stuffed sag aloo bread
03
WHAT VEGANS EAT FOR TREATS
Griddled peaches with candied walnuts and ice cream
Banana coconut milk rice pudding
Black Forest shake
Peanut butter bananas
Peach crumble
White choc chip macadamia nut blondies
Oreo chocolate mousse
Mango lassi
Strawberry lassi
Carrot cake
Chocolate chip banana bread
Decadent choc chip banana bread and butter pudding
Banana bread French toast
Chocolate and cherry tart
Blueberry and lemon drizzle cake
Blueberry and lemon muffins
Little chocolate and pear puddings
Cookie butter brûlée
Merry garcia ice cream
Lists of Searchable Terms
About the Author
About the Publisher
Why write this book? (#ulink_5cfa3c85-08fa-503d-a9da-b442747d97ad)
‘What do vegans eat?’ This is a question that every vegan has been asked multiple times, or one that is often pondered by those yet to take the vegan plunge. There have even been songs written about it! But in this book I hope I’ve answered that question once and for all, with delicious, no-nonsense, simple and realistic recipes that are tasty and satisfying.
You might have friends who follow a vegetarian diet, which excludes meat, poultry and fish but usually includes eggs and dairy, but not realise that a vegan diet is more discerning when it comes to animal welfare. A vegan diet rules out all foods that derive from animals in any form, including dairy products, eggs, gelatine and honey.
There are so many reasons to go vegan – and amazing food is a big one! Discovering incredible flavours through simple ingredients, getting creative with your cooking and sharing the love of good food with family and friends is so rewarding. On top of this, you’ll be effortlessly showing compassion for animals and respect for other living creatures, while also experiencing the health benefits of cutting meat and dairy from our diets that have been proven time and again. The impact of animal agriculture on our environment – from deforestation, to the use of fishing nets – is one of the reasons why I am, and always will be, vegan. However, your diet and lifestyle is a very personal choice. So, no matter where you are in your journey to veganism, I hope that this will be the book that helps you cook with confidence and creativity for yourself as well as friends and family, and ultimately encourage you to ponder, why did I ever eat any other way?
Make sure you visit my Instagram page @epivegan (https://www.instagram.com/epivegan/?hl=en), for lots more recipe photos including all the recipes you’ll find in this book!
Top tips for new vegans (#ulink_708cb5d5-12cc-5af2-a6a9-54ba3278040b)
When doing anything new it can feel like there is a lot of pressure to get it right first time, and this can lead to negative thinking about the journey to reaching that goal, where one slip-up might lead to giving up. Adopting a vegan diet can take time as you learn more about what’s in your food and you explore new ingredients. So don’t panic – simply take care, read the labels, ask what something contains if you’re not sure, but, most importantly, if you find you’ve eaten something and realised afterwards that it wasn’t vegan, do not despair and don’t give up!
Here are a few of my top tips so you won’t get caught out:
• Look out for milk. One of the most common issues when grabbing lunch or a snack on the go, or doing your weekly shop is that so many things contain hidden milk. This is most prominent in things like snacks: crisps commonly have milk powder in the flavouring, occasionally even in salt and vinegar flavours. Milk is also often hidden by its different names, so watch out for anything with lactic or whey in the name.
• Anti-caking agents can also crop up in unexpected places, and these often contain animal bone – they are called things like ‘bone phosphate’.
The following ingredients are never vegan, so check for these:
ALBUMEN – an egg white protein.
BEESWAX – comes from bees, obviously!
CASEIN – a protein obtained from dairy.
COCHINEAL (CARMINE) – is a dye made from acid extracted from female insects.
CONFECTIONER’S GLAZE – uses shellac, which is made from beetle cocoons.
FOOD-GRADE WAX – often from beeswax, and therefore bees.
GELATINE – jellified animal fats, often used as a gelling agent in food.
ISINGLASS – a gelatine obtained from fish.
LARD – animal fat.
RENNET – this is used in cheesemaking and comes from milk.
VITAMIN D3 – often comes from fish, beef liver or eggs (unless specified as a vegan alternative).
WHEY – a protein from milk.
Pantry essentials (#ulink_5130afd9-f4af-5a80-9a69-f8f62ee21bc5)
NUTRITIONAL YEAST
A pantry must-have! Available in most supermarkets, health food stores and online. Nutritional yeast has a cheesy, nutty taste and is a great source of B vitamins, including B12, which is often referred to as a hard-to-get vitamin in the vegan diet. It contains antioxidants and has been proven to lower cholesterol, but another great factor is the amount of protein it contains – 9g per serving, which is 20 per cent of most people’s recommended intake.
GOOD FOR: Thickening sauces and adding a slightly cheesy taste!
VEGAN CREAM
This is a great addition to the pantry and is widely sold in all major supermarkets by brands such as Alpro as soy cream, and Oatly as oat cream.
GOOD FOR: Soy cream is perfect for creamy pasta sauces or for pouring over a tasty steaming dessert. It’s a great alternative to single cream; it can’t be whipped like a double cream; but that’s where coconut cream comes in!
TOFU
Great to have in the cupboard or fridge. The silken version usually comes in a tetra pack; it’s long-life and doesn’t require refrigeration, while firm tofu comes in a block packed with water, either plain, flavoured with spices or smoked.
GOOD FOR: Silken tofu is amazing for recreating egg-style dishes and creamy sauces. Firm tofu is perfect for cubing, slicing, marinating and baking or frying.
TINNED CHICKPEAS
I’ve saved the best to last. Chickpeas are unbeatable for versatility and they are the perfect pulse to fill you up!
GOOD FOR: Always have chickpeas handy and remember to save the juice, or aquafaba as it’s known, for making mayonnaise, meringues, omelettes and so much more. The chickpeas themselves can be used in vegan tuna, hummus and koftes.
SPILL THE BEANS
Beans and pulses are a pantry staple as they are an excellent protein source.
GOOD FOR: Everything from a mince replacement to cooking up minestrones or beans on toast, they are the perfect addition to any dish when you want an extra boost of fibre and protein. The types I always have to hand in tins are:
HARICOT BEANS
GOOD FOR: You’ll be most familiar with these as those in the classic tin of baked beans. Perfect for creating your own beans on toast or served in a BBQ sauce.
GREEN LENTILS
GOOD FOR: Replacing minced meat in cottage pie, Bolognese or simply adding to a dish as a protein-boosting side. Plus they are quick to cook, and if bought tinned they are even quicker!
RED LENTILS
GOOD FOR: A curry or dhal dish and ideal when you want to make a cheap, satisfying, wholesome meal.
KIDNEY BEANS
GOOD FOR: You’ll have undoubtedly been using these nutritionally packed beans in your chillies already. They are also great for making spicy bean spreads or adding to tacos.
BUTTER BEANS
The only ‘butter’ you’ll ever really need! Perhaps the heartiest of all the beans.
GOOD FOR: Perfect for taking on flavour, these are generally big beans and are really satisfying to bake or add to a minestrone as they have an almost creamy texture.
Конец ознакомительного фрагмента.
Текст предоставлен ООО «ЛитРес».
Прочитайте эту книгу целиком, купив полную легальную версию (https://www.litres.ru/brett-cobley/what-vegans-eat-over-100-simply-delicious-dishes/) на ЛитРес.
Безопасно оплатить книгу можно банковской картой Visa, MasterCard, Maestro, со счета мобильного телефона, с платежного терминала, в салоне МТС или Связной, через PayPal, WebMoney, Яндекс.Деньги, QIWI Кошелек, бонусными картами или другим удобным Вам способом.
Brett Cobley
Тип: электронная книга
Жанр: Кулинария
Язык: на английском языке
Издательство: HarperCollins
Дата публикации: 16.04.2024
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О книге: ‘A cracking cookbook bursting with delicious plant-based recipes’ BOSH!What do Vegans Eat? The mystery is there is no mystery, from comforting Italian dishes to Sunday Roasts and Simple Suppers – vegans can have it all!So, whether you’re giving Veganuary a go, cooking for a vegan friend, or simply cutting back on meat and dairy, look no further!Discover what vegans eat: everyday for breakfast, lunch and dinner; on-the-go; with their gang; for special occasions; to feed a crowd; and for treats!This book will also hold your hand as you take your first vegan steps; show you how to stock up on the basics; and teach you quick tricks to ensure you never go hungry even when your cupboards feel bare. Dig in to discover your new go-to dishes, including:Pancake stacksPB&J Soaked OatsEpic BruschettaGreen Pea and Pesto SoupSpicy Bean Sub SandwichArancini with Arrabiata SauceWarm Asparagus SaladItalian Flag LasagneMexican PizzaWhite Wine & Pesto GnocchiGourmet GratinThai Curried Tofu SkewersLinguini FusionOreo MousseBlueberry and Lemon Drizzle CakeBrett Cobley’s (@EpiVegan) mouth-watering recipes – loved by his 58k Instagram followers – celebrate flavour, ingredients, the joy of cooking and, most importantly, eating!