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Soya chunk curry

 

Soya chunk curry
 
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Nutrition Information
  • Serves: 4
  • Serving size: 250 grams
  • Calories: 276
  • Fat: 14 g
  • Saturated fat: 3 g
  • Unsaturated fat: 7 g
  • Trans fat: 0 g
  • Carbohydrates: 27 g
  • Sugar: 14 g
  • Sodium: 305 mg
  • Fiber: 10 g
  • Protein: 20 g
  • Cholesterol: 8 mg
Recipe type: Vegetarian
Cuisine: Indian
Prep time: 
Cook time: 
Total time: 
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When considering that India is predominantly a vegetarian country, it should not be a surprise to find texturised vegetable protein as an option to make Indian curriesTVP is used as an alternative to meat not only because it is so economical but also because they are just downright tasty. This is especially so when used to make curries The following is a basic curry recipe that one would use when using lamb, beef or chicken. The meat side of things, though, of course, and the length of time it takes to cook has been changed
Ingredients
  • Soya chunks – one cup {dried)
  • Ripe tomatoes – three medium ( Roughly chopped)
  • Bell peppers- one green ( Topped and seeds removed . Sliced into strips)
  • Green Chillies – three to four (topped and chopped)
  • Chilli powder – ½ tablespoon
  • Onion – one medium ( finely chopped)
  • Garlic two cloves
  • Ginger paste - one tablespoon
  • Mustard oil – two tablespoons
  • Ghee - one tablespoon (optional for vegan Replace with a tablespoon of vegetable oil)
  • Bay leaves – three
  • Madras curry powder – 2 tablespoons
  • Green coriander – small handful ( chopped)
Instructions
  1. Reconstitute the Soya chunks ( read pack for instructions, but about a one-to-one ratio in hot water)
  2. Heat the ghee and mustard oil to a medium heat in skillet
  3. Add the onions. Fry until beginning to change colour
  4. Add the garlic and ginger . Fry gently for a minute
  5. Add the bay leaves, curry and Chilli powders. Cook for two to three minutes
  6. Add the Soya chunks and coat in the Masala
  7. Now add the tomatoes and ½ a cup of water
  8. Cook for about 30 minutes until the sauce has reduced
  9. Add the chopped coriander
  10. Stir through and serve
Notes
Keywords; Soya chunk curry

 

Vegetarian Chili con carne

Vegetarian con carne
 
Author: 
Nutrition Information
  • Serves: 5
  • Serving size: 350 g
  • Calories: 557
  • Fat: 33g
  • Saturated fat: 11 g
  • Carbohydrates: 35 grams
  • Sugar: 14.35g
  • Sodium: 8.75 g
  • Fiber: 11.2g
  • Protein: 35
Recipe type: Vegetarian
Cuisine: USA
Prep time: 
Cook time: 
Total time: 
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Chilli con carne is an iconical dish in Tex-Mex cooking that has been around for more than a while now. It has its origins in either Northern Mexico or Southern Texas, where it is loved by all. Chili con carne, literally means “ Chili with meat, which this dish definitely is not. Not many would know, though. The texturised soya protein (soya mince ) gives this dish all of the texture that a meat mince version would have. Flavour is taken care of by the fantastic spicy taste of the Chillies and the other ingredients.
Ingredients
  • Soya mince ( TVP) - 2 cups
  • Kidney beans - one can
  • Garlic – 2 cloves (finely chopped
  • Bell pepper – one large ( topped, seeds removed and chopped)
  • Fresh Chillies – three ( topped and chopped)
  • Olive oil - two tablespoons ( 30 ml)
  • Tinned tomatoes – one can
  • Vegetable stock – one cup
  • Soya sauce – one tablespoon
  • Tomato puree – 2 tablespoons
  • Cumin powder – one teaspoon
  • Chilli powder – two teaspoons
  • Paprika – one tablespoon
  • Marjoram – ¼ teaspoon
  • Sugar – one teaspoon
  • Soured cream – 150 ml
  • Salt to season
Instructions
  1. Reconstitute Soya mince by soaking in hot water at a ratio of 1:1 for 15 minutes
  2. Heat oil in a deep-sided skillet
  3. Add the onions and fry until starting to change colour
  4. Add the bell peppers and chillies. Cook until beginning to soften
  5. Add the garlic. Stir for a minute
  6. Add the Chilli, cumin and paprika powders. Stir or a minute
  7. Add the soya mince and saute for two minutes
  8. Now add all the remaining ingredients except the beans and the soured cream
  9. Bring to the boil and then turn down the heat to a slow simmer. Cook uncovered for 20 minutes
  10. Add the beans and cook for a further 10 to 15 minutes
  11. Season to taste
  12. Serve topped with soured cream
Notes
Keywords; Vegetarian Chili con carne

 

Vegetarian Babotie

 

Vegetarian babotie
Nutrition Information
  • Serves: 5
  • Serving size: 300 g
  • Calories: 401
  • Fat: 8 g
  • Saturated fat: 3 g
  • Unsaturated fat: 3 g
  • Carbohydrates: 45 g
  • Sugar: 10 g
  • Sodium: 312 mg
  • Fiber: 8 g
  • Protein: 39 g
  • Cholesterol: 186 mg
Recipe type: Vegetarian
Cuisine: South African
Prep time: 
Cook time: 
Total time: 
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This classic from the Cape Malay style of cooking in South Africa is made vegetarian using[url:2]texturised vegetable protein[/url] instead of beef or lamb mince. Not this detracts from the flavour in any way. It is simply yummy for vegetarians and meat-eaters alike. This dish becomes a family favourite in most homes that try it. Well worth making
Ingredients
  • Soya protein granules – 4 cups
  • White bread – two thick slices (preferably stale)
  • Milk – 375 ml
  • Onions – two medium ( chopped)
  • Eggs- five large
  • Chilli powder – one tablespoon
  • Balsamic vinegar – one tablespoon
  • Madras curry powder – one tablespoon
  • Apricot jam – three tablespoons
  • Garlic – three cloves (finely minced)
  • Bay leaves – five
  • Turmeric – ½ teaspoon
Instructions
  1. Set the oven to 180 degrees Celsius
  2. Reconstitute the Soya mince in the ratio of about 1 to 1 one of warm water ( See pack for instructions to get the best result)
  3. Add the bread to the milk and allow to soak for 15 minutes. Once soaked, drain and reserve the remaining milk
  4. Bring the oil to medium heat in a skillet
  5. Add the onions and fry until they become translucent
  6. Add the garlic and gently fry for a minute
  7. Now add the curry and chilli powders. Stir for two to three minutes
  8. Spoon in the apricot jam, Worcester sauce and balsamic vinegar
  9. Stir well until everything is combined
  10. Add the reconstituted mince. Stir for two minutes
  11. Now add the bread and one egg
  12. Mix until well combined. Remove from the heat
  13. Grease a shallow baking dish
  14. Mix the turmeric with reserved milk. Add the remaining eggs and mix
  15. Spoon the mince mixture into the baking dish
  16. Pour the egg /milk mixture over this
  17. Place the bay leaves on top and push them down, so they are submerged
  18. Put the baking tray into the oven
  19. Cook for about 30 minutes or until the egg custard has set and is nicely browned
  20. Serve with Chutney
Notes
This recipe yields 5 to 6 servings

Keywords: Babotie

 

Fried chicken Seitan

Vegetarian Seitan fried chicken
Nutrition Information
  • Serves: 2
  • Serving size: 150 grams
  • Calories: 695
  • Fat: 38 g
  • Saturated fat: 4 g
  • Unsaturated fat: 32 g
  • Trans fat: 0 g
  • Carbohydrates: 32 g
  • Sugar: 1 g
  • Sodium: 1500 mg
  • Fiber: 2 g
  • Protein: 57 g
  • Cholesterol: 164 mg
Recipe type: Vegetarian
Cuisine: Austria
Prep time: 
Cook time: 
Total time: 
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This great tasting meat substitute is made with vital wheat gluten. Once cooked this recipe tastes and has the texture of meat, to such an extent that your non vegetarian friends won't believe that they are not eating it. This spicy breaded version adds another dimension that all will love
Ingredients
For the Seitan
  • Vital Gluten - One cup
  • Paprika – one teaspoon
  • Salt – ½ teaspoon
  • Black pepper – ½ teaspoon
  • Garlic powder – one teaspoon
  • Onion powder one teaspoon
  • Lemon juice - one tablespoon
  • Water – ½ cup (maybe a bit more)
  • Vegetable stock – four cups
  • One Onion – medium
  • Garlic – 3 cloves
For the Schnitzel
  • Bread crumbs – one breadcrumb
  • Chilli powder – one teaspoon
  • Black pepper- ½ teaspoon
  • Eggs – two medium
  • Vegetable oil – three to four tablespoons
Instructions
Making the Seitan
  1. Add all the dry ingredients from “ For the Seitan tother in a mixing bowl. Mix well
  2. Add the lemon juice and mix
  3. Start mixing and slowly add the water, a little at a time, until all the ingredients have combined in a firm dough ball. If needs be, add a little more water. Don’t add too much more, though. You are looking for a firm, pliable dough with elasticity
  4. Knead with your hands for five minutes.
  5. Add the stock to a medium-sized pot
  6. Add the onion and garlic
  7. Bring to a steady simmer
  8. Now add the Seiten dough ball
  9. Cook for 35 to 40 minutes. Then remove from the cooking liquid
  10. Allow to cool and then pat dry with a paper towel
to make the Schnitzel
  1. Cut the Seitan into thin slices ( about 1 inch)
  2. Beat the eggs. Place into a flat dish
  3. Combine the bread crumbs with the chill powder
  4. Heat the oil to frying temperature ( 180 to 200 degrees Celsius)
  5. Coat the Seitan pieces in egg and then on a separate plate, cover with bread crumbs on both sides
  6. Fry in the oil for about 4 minutes on each side until golden brown
  7. Serve with lemon slices and hot sauce like Sriracha
Notes
.
Keywords: Fried chicken seitan

Image credit: Charles Huchins / CC BY 2.0 / via Flikr

 

Indian vegetarian Kadai Paneer

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Indian paneer cheese curry recipe

Vegetarian Indian Paneer cheese curry
 
Author: 
Nutrition Information
  • Serving size: 100 grams
  • Calories: 140.9 kcal
  • Fat: 11.7 grams
  • Saturated fat: 4.2 grams
  • Carbohydrates: 4.2 grams
  • Sugar: 3,7 grams
  • Protein: 6.1 grams
Recipe type: Vegetarian
Cuisine: Indian
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Ingredients
  • Paneer -200g
  • Onions - 3 (two thinly sliced, one coarsely chopped)
  • Tomatoes – 2 coarsely chopped
  • Bell pepper - one (preferably green) coarsely chopped. Pith and seeds removed
  • Ginger/ garlic paste – 3 teaspoons
  • Whole Coriander seeds – 1 tablespoon
  • Fennel seeds – one teaspoon
  • Cumin seeds - one teaspoon
  • Turmeric – one teaspoon
  • Chilli powder – two teaspoons
  • Pepper corns – ½ teaspoon
  • Salt – ½ teaspoon
  • Dried Kashmiri Chillies = 2 to 4
  • Coriander leaves – 2 tablespoons (chopped)
  • Ghee (or butter) – 1 table spoon
  • Vegetable oil – 3 tablespoons
  • Bay leaves – 2 dried
  • Cinnamon – 2.5 inches coiled bark
  • Cloves – 4 whole
  • Green Cardamom - 3 pods
  • Green chillies – 2 chopped
  • Butter (optional) - one tablespoon
Instructions
Preparation
  1. Slice and chop onions, tomatoes and green chillies
  2. Toast coriander, fennel, cumin and black peppercorn seeds in a skillet on a low heat for 1 -2 minutes until aromas begin releasing. Allow to cool. Once cooled, grind together in a spice grinder to a fine powder
Method
  1. Heat 3 tablespoons of oil in a frying pan. Add onions and bay leaves. Allow onion to slightly change colour and soften
  2. Add ginger/ garlic paste. Stir for a minute
  3. Add previously ground spices, turmeric and whole Kashmiri chillies. Stir continuously until spices are incorporated with onions and garlic. If necessary, add some water
  4. Add tomatoes and salt. Fry until cooked. This should take between five and ten minutes. Remove from stove and allow to cool.
  5. In the meantime, add the remaining oil and ghee in a sauté pan or broad based pot. Once a medium heat has been reached add the coarsely chopped onion, cinnamon stick, cloves, and cardamom pods. Fry the onions until they begin to change colour (to translucent) then add green chillies. Fry for a minute. Now add chopped bell pepper and Paneer. Cook until the bell pepper is beginning to soften and the Paneer has slightly browned
  6. Place cooled tomato mixture into a blender and blend into a smooth puree.
  7. Add this paste to onion, bell pepper and green chilli mixture. Add half a cup of water and bring up to a steady simmer until cheese and curry sauce base are fully warmed through and hot enough for serving
  8. To add a richer flavour a tablespoon of butter can be added at this point. If adding, allow butter to melt by mixing it into the curry
  9. Sprinkle coriander over the curry as a garnish
  10. Serve immediately with rotis or naan breads
Notes
Image credit:Yummy O Yummy / CC BY 2.0/ via Flickr

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Vegetarian Tacos with avocados

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Vegetarian Tacos recipe

Vegetarian Tacos with cheese and avocado
 
Author: 
Nutrition Information
  • Serving size: 100 grams
  • Calories: 139 kcal
  • Fat: 7.6 grams
  • Saturated fat: 3 grams
  • Carbohydrates: 14 grams
  • Sugar: 1.3 grams
  • Sodium: 0.6 grams
  • Fiber: 3 grams
  • Protein: 5.3 grams
Recipe type: Vegetarian
Cuisine: Mexican
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Ingredients
  • Pinto beans in water – 2 cans (no salt added)
  • Onion – ½ cup finely chopped
  • Birds-eye chilies – 2
  • Garlic cloves - 2 finely chopped
  • Chilli Powder – one teaspoon
  • Vegetable oil - 2 tablespoons
  • Salt and black pepper to taste
  • Vegetable stock – one cup (250 ml)
  • Tortillas (soft) – 8
  • Avocados – 2 sliced
  • Lemons – 2 quartered
  • Cheese - one cup grated (Red Leicester or similar)
  • Sour cream – 150ml
  • Romaine lettuce – 2 cups shredded
  • Tomatoes – 2 (diced into 12mm x 12mm pieces)
  • Pickled Jalapeño peppers (or similar) – 100g (sliced)
  • Fresh corn (optional) - 2 cobs
Instructions
Preparation
  1. Drain the beans
  2. Peel and chop the garlic
  3. Shred the lettuce
  4. Dice tomatoes
  5. Grate cheese
  6. Peel and slice avocados
  7. Cut lemons
  8. Cut corn kernels from cobs (if using)
Method
  1. Heat the oil in a skillet over a medium heat until hot
  2. Fry the onions in the oil until lightly browned
  3. Add the garlic and chilies. Allow to fry for a minute. Stir fry continuously
  4. Add chili powder. Keep stir frying for another minute
  5. Add two tablespoons of stock. Stir
  6. Add the beans and mix with onion, garlic and chilli mixture
  7. Using a potato masher, begin mashing the beans. Add more stock and continue mashing until the desired consistency and smoothness is attained. Add salt and pepper during mashing to taste
  8. The consistency of the mash is a personal preference. If a thicker or thinner mash is preferred, use more or less stock as the case may be.
  9. Warm tortillas in a hot pan and transfer to plates
  10. Top each tortilla with a scoop of refried beans, some lettuce, tomatoes, avocado and cheese. Finally finish with a dollop of cream, a teaspoon of pickled Jalapenos,some corn kernels and a squeeze of lemon juice
  11. Fold over and serve
  12. Enjoy
Notes
This recipe feeds 4 to 5

Keywords: Vegetarian tacos with cheese, chillies and avocados

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Kimchi fried rice with eggs

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Kimchi stir-fried rice recipes

Kimchi Bokkuembap
 
Author: 
Nutrition Information
  • Serving size: 100 grams
  • Calories: 150 kcal
  • Fat: 6.75 grams
  • Saturated fat: 1.27 grams
  • Carbohydrates: 12.66 grams
  • Sodium: 1.2 grams
  • Protein: 8.75 grams
Recipe type: Vegetarian
Cuisine: Korea
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Ingredients
  • Kimchi – 1 cup (* see note)
  • Cooked rice – 3 cups (short grain)
  • Soy sauce - 1 teaspoon
  • Vegetable oil – 2 teaspoons
  • Sesame oil - 1 teaspoon
  • Korean chilli paste (Gochujang) – 1 tablespoon
  • Eggs – 4 large
  • Sesame seeds – 1 teaspoon
  • Spring onions – 4 (chopped
Instructions
Preparation
  1. Cook rice, making sure that it is fairly dry once done ( see note)
  2. Drain Kimchi well (in a sieve over a bowl). Retain juice
  3. Chop Kimchi into bite size pieces
Method
  1. Heat 1 teaspoon vegetable oil in a pan or a wok.
  2. Fry eggs. Once done, take off heat. Transfer from pan into separate container and keep warm in a low oven.
  3. Add the remaining vegetable oil to the pan. Allow the oil to reach frying temperature
  4. Add the Kimchi and stir fry for two minutes. Stir fry continuously to prevent Kimchi from sticking to the pan.
  5. Add rice and continue frying for one minute.
  6. Add retained Kimchi juices, soya sauce, and gochujung paste and sesame oil. If any danger exists of rice sticking to the pan add some water
  7. Stir fry until all the ingredients are well incorporated and heated through
  8. Sprinkle sesame seeds and chopped spring onions over the rice. Divide into portions
  9. Add fried eggs on top and serve immediately
Notes
Yo amy could the rice the day before. Keep it in the refrigerator to dry out

For our recipe for Kimchi click here

Keywords: Kimchi fried rice