fooding

5 simple vegan recipes to try

Thursday April 7, 2022
Plat avec des pâtes et une sauce bolognaise aux lentilles.

LENTIL BOLOGNESE

YIELD: 6 PAX
PREPARATION TIME: 1H20
INGREDIENTS 

  • 1 tbsp. extra-virgin olive oil 
  • 1 medium yellow onion, chopped 
  • 2 large carrots (about 150gm), peeled and finely chopped 
  • 2 stalks celery, finely chopped 
  • 1 medium red bell pepper, deseeded and cubed 
  • 100g button mushrooms, sliced 
  • 3 cloves garlic, minced 
  • 1 tsp. fresh thyme leaves (or 2.5 ml dried) 
  • 1 tsp dried oregano  
  • 2 cup of water 
  • 1 can crushed tomatoes (400g) 
  • 1 cup green lentils/black lentils, soaked overnight rinsed and drained 
  • 1/4 c. packed basil leaves, torn 
  • Salt 
  • Freshly ground black pepper 
  • Juice of 1/2 a lemon 
  • Cooked spaghetti or linguine, for serving 
  • Freshly grated Parmesan, for serving (optional) 

DIRECTIONS 

  1. In a large pot over medium heat, heat oil. Add onions, carrots, bell peppers and celery and cook until soft, 5 minutes. Add mushrooms, garlic, thyme, and oregano and sweat for 5 more minutes. 
  2. Add crushed tomatoes and lentils to pot. Pour water into can of crushed tomatoes and swirl around to catch any remaining sauce and pour into pot. Add basil and season with salt, pepper.  
  3. Bring to a boil, then reduce heat and simmer until lentils are tender, about 1 hour. Add more water as necessary.  
  4. Stir in lemon juice and season with more salt and pepper to taste. Serve warm over pasta. 
Plat avec du blé concassé et des pois chiches aux curry et au lait

CHICKPEA CURRY 

YIELD: 4 pax
PREPARATION:35min
INGREDIENTS 

  • 2 tablespoons vegetable oil  
  • 1 large onion, chopped  
  • 2 teaspoons curry powder  
  • 2 cloves garlic, crushed 
  • 2 cm ginger root, finely grated 
  • 1 medium tomato, chopped 
  • 2 sprigs of fresh thyme (or 2.5ml of dried thyme) 
  • 100g local greens 
  • 1 cup vegetable stock  
  • 2 cans of 400g chickpeas, drained and rinsed  
  • 1 can coconut milk  
  • Fresh coriander, chopped 
  • Chopped fresh cilantro, for garnish 

 DIRECTIONS

  1. Heat the oil in a medium skillet over medium-low heat. Add the onions and cook until the onions are soft and caramelized, about 10 minutes.  
  2. Stir in the curry powder, tomatoes, ginger, garlic and spinach sweat for 5 minutes 
  3. Pour in the vegetable stock and thyme, stir to scrape up all the brown bits in the pan. Add the chickpeas, coconut milk and season. Bring to a boil, reduce the heat and simmer for 15 minutes. Stir in chopped coriander, taste and adjust the seasoning. 
  4. Serve the curry over the rice or with couscous. 
bol avec des nouilles au tofu et aux légumes

TOFU AND VEG NOODLES 

YIELD:4
PREPARATION TIME:30 MINUTES
INGREDIENTS 

  • 4 tbs light soy sauce 
  • 1 tbs honey 
  • 2 garlic cloves, crushed 
  • 320g packet firm tofu, drained and cut into cubes 
  • 450g packet noodles 
  • 2 tbs coconut oil 
  • 1 onion, halved and sliced finely 
  • 1 red capsicum, deseeded and cut into thin strips 
  • 1 carrot, cut into thin juliennes 
  • 1 bunch local greens, washed, cut into 3cm pieces 
  • 200g sugar snap peas 
  • ¼ cup water 
  • Chives 
  • Spring onions 
  • Toasted peanuts 

 PREPARATION

  1. Combine honey, soy sauce and garlic in a shallow dish. Add tofu, cover and marinate for one hour. Drain tofu, reserving the marinade. 
  2. Place noodles in a large heatproof bowl. Cover with boiling water. Set aside for 5 minutes. Drain well and separate noodles with your hands. 
  3. Add 1 tbs of oil to a large wok or frypan. Cook the tofu in batches until golden and crisp. Transfer to a plate. Heat remaining oil in the wok. Stir-fry the onion, capsicum, carrot and sugar snap peas for 2 minutes. Add the greens and water. Cover and cook for 3 minutes or until vegetables are just tender. 
  4. Add the noodles and remaining marinade to the pan. Cook, tossing until well combined and the sauce coats the noodles. Toss in the tofu. Serve garnished with spring onions, chives and toasted peanuts. 
Bol de soupe à la citrouille

PUMPKIN SOUP  

YIELD: 6
PREPARATION TIME: 1H
INGREDIENTS 

  • 2kg pumpkin 
  • 2 tablespoons olive oil, more for drizzling 
  • 2 medium yellow onions, chopped 
  • 1 teaspoon sea salt 
  • 3 garlic cloves, chopped 
  • 1 teaspoon grated fresh ginger 
  • 1 teaspoon cumin powder 
  • ½ teaspoon coriander powder 
  • ½ teaspoon dried thyme 
  • ½ teaspoon turmeric 
  • 1 400ml can full-fat coconut milk 
  • 2½ cups vegetable broth 
  • Sea salt and freshly ground black pepper 
  • Water, as needed 

 DIRECTIONS

  1. Preheat the oven to 400°F and line a baking sheet with parchment paper. 
  2. Cut the pumpkin in half and scoop out the seeds. Drizzle with olive oil and pinches of salt and pepper and place on a baking sheet, cut-side down. Roast for 50 to 60 minutes, until very soft. When cool to the touch, peel away the skin and set aside. 
  3. Heat the 2 tablespoons of oil in a large pot over medium heat. Add the onion, salt, and fresh ground pepper and sauté until soft, 5 to 8 minutes. Add the garlic, ginger, cumin, coriander, turmeric, and thyme and stir for 30 seconds. Add the cooked squash, coconut milk, and broth and stir to combine. Simmer for 20 minutes.  
  4. Blend until smooth with a hand mixer and adjust seasoning. If you feel the soup is too thick , you can dd up to 1½ cups water (½ cup at a time) to reach your desired consistency. Garnish with additional fresh chopped coriander and dried chilli flakes to taste. 
Wraps de houmous aux haricots blancs

COCO BEAN HUMMUS WRAP 

YIELD: 4
PREPARATION TIME: 45MIN
INGREDIENTS: 

  • 4 tablespoon white bean hummus 
  • 1 medium yellow bell pepper, deseeded and diced 
  • 200g baby marrows, diced 
  • 50 grams peas 
  • 50 grams carrot, peeled, diced and blanched 
  • 50 grams corn 
  • 50 grams cherry tomatoes, halved 
  • 50 grams lettuce 
  • salt and black pepper as required 

For the hummus 

  • 1 400g can white beans 
  • 3 tablespoons lemon juice 
  • 2 tablespoons tahini paste 
  • 1 garlic clove 
  • 3 spring onions 
  • 1 handful parsley 
  • 2 teaspoons ground cumin 
  • 1 teaspoon turmeric 
  • ½ teaspoon salt 
  • 100ml Extra virgin olive oil  

 DIRECTIONS

  1. Heat a skillet to medium heat with olive oil. Stir-fry the diced bell pepper and baby marrow for 2-3 minutes, sprinkle with salt & pepper & set aside. 
  2. For the hummus, place the white beans in a food processor. Blend them alone until they become powder-like, scraping down the sides as needed. Add the lemon juice, tahini, garlic cloves, spring onions, parsley, olive oil and salt, and blend for about 2-3 minutes until smooth. Taste and adjust as needed by adding more oil or salt. 
  3. To assemble: Place the tortilla on a non-stick pan and heat it up for 10 seconds on both sides. Assemble the wrap by spreading the hummus, scatter the grilled baby marrow and pepper mix in a single line in the middle, then the remaining vegetables and roll it up. Voilà! 

Avatar Written with love by Jonathan Parsooramen

Comments

Submit a Comment

Your email address will not be published. Required fields are marked *

Talk to Mauritius @attitude_hotels
This error message is only visible to WordPress admins

Error: API requests are being delayed for this account. New posts will not be retrieved.

Log in as an administrator and view the Instagram Feed settings page for more details.