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    Vegan: Nutritious, Delicious Planet-friendly Meals
    Vegan: Nutritious, Delicious Planet-friendly Meals
    Vegan: Nutritious, Delicious Planet-friendly Meals
    Ebook387 pages2 hours

    Vegan: Nutritious, Delicious Planet-friendly Meals

    By Australian Women's Weekly

    ()

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    About this ebook

    A curated collection of all-new triple-tested vegan recipes.

    Take your vegan cooking to new heights with more than 90 balanced and enticing plant-based recipes to be enjoyed by all.

    Create impressive and flavorful everyday meals using fresh, versatile, and nourishing ingredients that will leave you feeling satisfied and your guests impressed. With beautifully photographed recipes, inspired by cuisine from all over the world, discover the exciting range of flavors you can create with your favorite plant-based foods.

    Australian Women's Weekly's triple-tested, fuss-free recipes are trusted favorites around the world, and now you can also enjoy them with this collectible series of cookbooks.
    LanguageEnglish
    PublisherDK
    Release dateMar 28, 2023
    ISBN9780744084207
    Vegan: Nutritious, Delicious Planet-friendly Meals

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      Book preview

      Vegan - Australian Women's Weekly

      g CONTENTS

      DK

      WAKE UP

      Sweet or savory, energy-boosting or indulgent, there are breakfasts here for every day of the week, from satisfying mueslis to irresistible pancakes and waffles.

      Wake up | CONTENTS

      Turmeric tofu scramble

      Chocolate pancakes with maple banana

      Spiced pecan French toast

      Fig and orange chia pudding

      Nut and seed butter

      Homemade coconut yogurt

      Bircher muesli

      Crunch bowl with berry coconut yogurt

      Cherry tomato and mozzarella bruschetta

      Buckini and berry granola clusters

      Baked oatmeal with stone fruit

      Chickpea pancakes with spicy pinto beans

      Pea and edamame toast with avocado and umeboshi

      Peanut butter and maple syrup crunch

      Spinach and tomato omelet

      Avocado toast with smoky chickpeas

      Maple butternut waffles with pecans

      Crushed pea and pickled vegetable toast

      Almond milk and mango pikelets

      g Wake up g CONTENTS

      DK

      Turmeric tofu scramble

      prep + cook time 15 minutes | serves 2

      Tofu is an excellent source of calcium, and a 3.5 oz (100g) serving of tofu will also provide you with 8g of protein, making this dish an energy-giving start to the day. It also works well for a weekend brunch or even a casual lunch with family or friends.

      8.5 oz (250g) firm tofu

      2 tsp nutritional yeast flakes (optional; see tips)

      ¹/2 tsp ground turmeric

      ¹/2 tsp cumin seeds

      ¹/4 tsp smoked paprika

      2 tbsp olive oil

      4 green onions, thinly sliced

      1 garlic clove, crushed

      1 tbsp coarsely chopped flat-leaf parsley

      1 tbsp lemon juice

      4 bagels, split, toasted

      ¹/3 cup (85g) hummus (see tips)

      2 tomatoes (300g), sliced

      ¹/2 cup (50g) baby spinach leaves

      ¹/2 cup (25g) microgreens or other pea shoots

      salt and freshly ground black pepper

      1 Pat the tofu dry with paper towels to remove excess moisture. Using your hands, crumble the tofu into a small bowl. Set aside.

      2 Combine the nutritional yeast flakes (if using), turmeric, cumin seeds, smoked paprika, and 1 tablespoon water in a small bowl; season with salt and pepper to taste.

      3 Heat the olive oil in a medium skillet over medium-high heat; cook the green onions and garlic for 1 minute or until softened. Add the crumbled tofu; cook, stirring, for 4 minutes or until the tofu starts to brown a little. Add the spice mixture; cook, stirring, for 1 minute or until the tofu is completely coated in the spices. Stir in the parsley and lemon juice until combined. Season with salt and pepper.

      4 Spread the toasted bagel halves with the hummus; top with the tomato, scrambled tofu, spinach leaves, and pea shoots. Sandwich with the top halves of the bagels to serve.

      TIPS

      • As a seasoning, nutritional yeast flakes provide a cheesy, umami taste. Look for a brand that is fortified with B12, an essential vitamin found naturally in meat, fish, dairy, and eggs, and therefore needs to be supplemented in a vegan diet.

      • To add a smoky flavor to the scrambled tofu, simply use smoked tofu. You can also add any spice you’d like to the hummus, including harissa, chipotle powder, taco seasoning, or smoked paprika.

      • Top with other greens such as arugula and watercress, if preferred.

      DK

      Turmeric tofu scramble

      g Wake up g CONTENTS

      DK

      Chocolate pancakes with maple banana

      prep + cook time 20 minutes + standing | serves 2

      Some flavor pairings are considered classics for a reason: they are very hard to resist. Chocolate and banana definitely fall into this category. The treat factor is increased by caramelizing the bananas in a little maple syrup first, before using them to top the pancakes.

      2 tbsp vegetable oil

      2 bananas (260g)

      2 tbsp pure maple syrup, plus extra to serve

      ¹/2 cup (140g) coconut yogurt (use Homemade Coconut Yogurt or purchase premade)

      ³/4 cup (100g) fresh cherries

      pancake batter

      1¹/3 cups (185g) all-purpose flour

      2 tbsp Dutch-process cocoa powder

      2 tsp baking powder

      2 tsp baking soda

      1¹/2 tsp salt

      1¹/2 tsp ground cinnamon

      ³/4 cup (180ml) almond milk

      2 tsp apple cider vinegar

      ¹/3 cup (80ml) pure maple syrup

      1 Make the pancake batter. Sift the flour, cocoa powder, baking powder, baking soda, salt, and cinnamon into a medium bowl. Whisk together the almond milk, apple cider vinegar, and maple syrup in a small bowl. Make a well in the center of the flour mixture. Gradually pour in the almond milk mixture, whisking continuously, until a smooth batter forms. Allow to stand for 5 minutes.

      2 Heat a large nonstick skillet over medium heat; brush with a little of the vegetable oil. Working in batches, pour the pancake batter into the pan, using about ¹ / 4 cup (60ml) batter for each pancake. Cook for 2 minutes or until bubbles appear on the surface. Turn the pancakes; cook for a further 1 minute on the other side or until lightly browned. Remove from the pan; cover to keep warm. Repeat with the remaining oil and batter to make 8 pancakes in total. Reserve the pan.

      3 Slice the bananas on a sharp angle. Place the reserved pan over medium-high heat. Add the maple syrup and bananas to the hot pan; cook for 2 minutes or until caramelized; turn and cook for a further 30 seconds.

      4 Serve the pancakes topped with the coconut yogurt, caramelized bananas, cherries, and an extra drizzle of maple syrup.

      TIPS

      • Dutch-process cocoa powder is treated with an alkalizing ingredient to neutralize cocoa’s naturally acidic taste, making it smoother and more mellow.

      • Use your favorite berries instead of cherries.

      • The pancakes can be frozen for up to 1 month; simply reheat from frozen when needed.

      DK

      Chocolate pancakes with maple banana

      g Wake up g CONTENTS

      DK

      Spiced pecan French toast

      prep + cook time 25 minutes | serves 4

      The trick to cooking this toast perfectly is to keep an eye on the heat to ensure the nuts don’t scorch. The result is crisp-coated, spice-infused heaven, and the sweet acidity of the fresh berries provides the ideal counterbalance to the rich flavors and textures.

      1¹/2 cups (375ml) canned coconut milk

      2 tsp vanilla extract

      ¹/2 cup (125ml) pure maple syrup, divided

      ¹/3 cup (35g) hazelnut meal

      1 tbsp nutritional yeast flakes (see tips)

      ¹/4 tsp ground cinnamon

      ¹/8 tsp ground allspice

      ¹/8 tsp ground nutmeg

      1 cup (120g) pecans, finely chopped

      8 thick slices of multigrain sourdough bread

      3 tbsp (40g) vegan margarine spread, divided

      2 cups (250g) mixed berries such as strawberries, blueberries, and raspberries

      2 tsp vegan powdered sugar

      unsprayed edible flowers (optional)

      1 Whisk together the coconut milk, vanilla, 2 tablespoons of the maple syrup, hazelnut meal, nutritional yeast flakes, cinnamon, allspice, and nutmeg in a shallow dish. Put the pecans on a plate, spreading in an even layer. Soak the bread in the coconut milk mixture, a slice at a time, for 1 minute on each side. Press onto the pecans.

      2 Heat half of the margarine in a large skillet over medium-low heat. Cook the bread in batches for 2 minutes on each side or until golden, adding the remaining margarine halfway through cooking.

      3 Divide the French toast among 4 serving plates; top with the berries and remaining syrup. Dust with the powdered sugar. Serve topped with edible flowers, if you’d like.

      TIPS

      • Use almond meal instead of hazelnut meal, if you’d like, and olive oil instead of vegan margarine spread.

      • Nutritional yeast is deactivated yeast, having been heat-treated so that it cannot ferment. A complete protein, it contains 18 amino acids, including the nine that are essential for good health.

      • Powdered sugar can be produced with animal products used in the refining process. Look for vegan powdered sugar to ensure it’s animal-product free.

      DK

      Spiced pecan French toast

      g Wake up g CONTENTS

      DK

      Fig and orange chia pudding

      prep + cook time 15 minutes + standing + refrigeration | serves 4

      Figs and chia seeds are sources of dietary fiber and protein, which make you feel full. They are also, along with almonds, nondairy sources of calcium. Turkish figs are traditionally sun-dried, making them meatier and more aromatic than other dried figs.

      You will need to start this recipe at least 2 hours ahead

      5 dried Turkish figs (80g)

      2 cups (500ml) almond milk

      1 tsp vanilla extract

      1 tbsp pure maple syrup

      1 tsp finely grated orange zest, plus extra strips of zest to decorate (optional; see tips)

      ¹/2 cup (80g) white chia seeds, plus extra to decorate (optional)

      1 cup (280g) coconut yogurt (use Homemade Coconut Yogurt or purchase premade)

      1 cup (150g) blueberries, divided

      1 cup (150g) blackberries

      2 small fresh figs (100g), cut into wedges

      ¹/2 cup (75g) cherries

      ¹/4 cup unsprayed edible flowers (optional)

      1 Remove the stems and put the dried figs in a small bowl with 1 cup (250ml) water; allow to stand for at least 2 hours. Drain the figs, discarding the liquid.

      2 Put the drained figs in a high-powered blender with the almond milk, vanilla extract, maple syrup, and orange zest; blend until smooth. Transfer the mixture to a medium bowl; whisk in the chia seeds until evenly combined.

      3 Pour the mixture into four ³ / 4 -cup (180ml) glasses, bowls, or dishes. Cover, then refrigerate for at least 2 hours or overnight.

      4 Blend the yogurt and half of the blueberries until smooth; spoon the yogurt mixture over the fig mixture, dividing evenly among the glasses.

      5 Serve the puddings topped with the blackberries, remaining blueberries, fresh figs, and cherries. Sprinkle with extra strips of orange zest, extra chia seeds, and edible flowers, if you’d like.

      TIPS

      • These puddings are best made the night before serving. They will keep for up to 3 days in the fridge.

      • To make orange zest to decorate, use a zester to remove the zest from half an orange. (Or thinly peel the zest from the orange using a vegetable peeler; remove any white pith, then cut the zest into long, thin strips.)

      • For a summery dessert, decorate the puddings with heart-shaped vegan chocolates.

      DK

      Fig and orange chia pudding

      g Wake up g CONTENTS

      DK

      Nut and seed butter

      prep + cook time 30 minutes | makes 1¹/2 cups

      This delicious nondairy butter alternative is suitable not only for vegans, but also for those who are lactose-intolerant. The butter is very lightly sweetened but can still be used as a spread for savory sandwiches. Simply omit the maple syrup, if you’d like.

      1 cup (160g) blanched almonds, roasted

      ¹/2 cup (70g) roasted unsalted peanuts

      ¹/2 cup (75g) sunflower seeds

      ¹/4 cup (40g) flaxseeds

      ¹/4 cup (60ml) light-flavored extra virgin olive oil

      1 tbsp pure maple syrup

      ¹/2 tsp sea salt flakes

      1 In the bowl of a food processor, process all of the ingredients, scraping the side of the bowl regularly, until the mixture is smooth. Alternatively, use a high-powered blender for a faster and smoother result. (This step may take up to 25 minutes depending on the processing power of your processor or blender. Powerful commercial processors and blenders will take around 10 minutes, while ordinary blenders/processors can take up to 25 minutes before the mixture becomes smooth.)

      2 Spoon the nut and seed butter into a jar with a tight-fitting lid; refrigerate. It will keep, refrigerated in an airtight container, for up to 3 weeks. Stir before using, as the oil will settle on the top.

      3 Spread the nut and seed butter on your favorite toast or crispbread, then top with fruit such as sliced melon, kiwi, mandarin orange segments, thinly sliced

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