Meatless Monday: One Pot Curried Mushroom, Leek, Smoked Tofu & Rice Dish [Vegan & Gluten Free]

Healthy Recipes, Meatless Monday

Serves: 4
Prep: 10-15 mins
Cooking Time: 25-30 mins
Type: Main Meal
Tools: Chopping board, sharp knife, large bowl, colander, non-stick/large frying pan with lid, frying spatula

Notes: This recipe contains: Vitamin A, B-Vitamins, Vitamins C, K & E, carbohydrates, protein, fibre, calcium, iron, magnesium, manganese, phosphorus, potassium, zinc and per serving is low in added sugar, fat and contains a moderate quantity of salt*. (*Dependent upon type and quantity of stock and/or tofu used).

One pot wonders (well, technically we’ve used a pan in this recipe!) are great for when you are short on time, don’t have a lot left in the cupboards and/or don’t fancy cleaning up a lot of dishes. Don’t get us wrong, cooking great meals doesn’t always revolve around one pot or even completing a meal in under twenty five minutes, in fact when we meal prep we probably use a good few items and of course the process is much longer. However, it helps to have a break every now and then. So this is a no thrills (particularly because it’s mostly beige looking!), one pan, let’s get down to it dinner! It’s quick, simple, tasty and easily feeds four people!

With the use of your favourite curry spice, hearty brown rice, delicious leek, some meaty chestnut mushrooms, marinated tofu, tender peas and a bunch of spinach for some extra colour and added nutritional value, [pause here to catch your breath!] you’ll have a great, little, no nonsense dish in no time at all!

We’ve never tried the standard smoked tofu found in mainstream UK supermarkets, but decided to give it a try; having pre-marinated and chopped tofu will always save you about twenty to thirty minutes meal prep. We are not reviewing it, however are thoughts are going to sound to the contrary (oh well!); it was OK, but there was quite a bit of salt in it, it’s slightly overpriced for the quantity, but it does seem to absorb the flavours you are cooking with. We won’t be buying it again anytime soon but it was a tasty experiment. Another great way to save time and money would be to substitute the pre-marinated tofu for tinned beans.

A few other good things to notes include:

  • We have instructed our own personal way of cleaning and preparing leek; we think it’s quicker to soak it than to scrub all of the layers. However, as everyone has they own way of doing things, so please feel free to wash the leek using your preferred method! 
  • As far as seasonality goes, leeks and mushrooms are in season but fresh spinach and peas are not! If preferred, you can stick to using frozen peas and spinach; just dice the frozen spinach cubes into small pieces and add it to the dish the same time as the peas.
  • You might have to adjust the cooking time of your tofu, depending on your brand/type. Alternatively if you do not want to use tofu, you could always swap it for come cooked chickpeas or beans.
  • Unfortunately we didn’t have any cashews or almonds on hand, but think that some toasted (and crushed) cashews or almonds would make a tasty addition; it would give the dish a little added crunch and texture that some of you might prefer. 
  • We think that fresh ginger and a bell pepper would also compliment this dish, so we have added them to the list of ingredients. 
  • As we used a mild curry powder, the dish was just that. We might try using a spicier curry paste next time, another brand of curry powder, or even try adding a whole serrano chilli or some chilli flakes to the dish to give just a little extra heat. However, if you are using a hot curry powder- you might want to use less of it. It all depends on your curry spice mix and how much you generally like using; some have overpowering components but ours was mild (with no added salt) so we were quite generous with it. 
  • With this type of dish, unless you a ‘starchier’ rice such as arborio or carnaroli, it can be a little dry. This dish is similar to ‘kedgeree’ (which can also be dry) unless you add some cream, butter or a fair bit of oil. This can be another delicious reason to garnish it with juicy tomatoes, avocado or your own homemade, creamy coriander and cashew ‘blender’ dressing; something simple using: soaked cashews, coriander, lemon juice, salt pepper and a little garlic all blitzed in your blender!
  • If you are using a type of rice that finishes cooking off the heat, then you might be better of steaming your spinach separately or adding it straight into the pan once your rice has finished steaming; as no one likes needs or appreciates undercooked rice!

Happy cooking everyone! 🙂

 

 

Ingredients
200g        Leek
6-8g        Garlic clove
60g          Brown Onion
1 tbsp       Grated ginger root (*optional)
200g       Green bell pepper (*optional)
250g        Chestnut mushrooms
15ml         Rapeseed oil
160g         Smoked tofu
10-12g      Mild curry powder or paste
++                Salt + ground black pepper
250g           Brown basmati rice
110g             Frozen Peas
600ml        Vegetable stock (low-salt)
16-20g        Fresh coriander
140g            Baby spinach
++++            Toasted/unsalted cashews
++++            or almonds, crushed
*NB: If your curry paste has a lot of ginger, omit fresh variety.

Need an easy-print recipe? Print here. 🙂

 

Directions

1. Trim the ends off the leek; slice it vertically into two halves and then horizontally into thin slices. Place all of the chopped leek into a large bowl; fill with cold water, swish it around (separating the layers) and then leave it to soak. Peel and mince the garlic. Peal and finely chop the onion. Wash, peel and grate the ginger. Wash, remove the stem and core and then chop the bell pepper into ½ cm pieces. Gently wash and clean the mushrooms; slice them into quarters. If applicable, chop the tofu into bite-size pieces/cubes (ours was pre-chopped).

2. Drain the chopped leek into a colander. Thoroughly rinse under running cold water to remove any remaining dirt. Leave to drain.

3. Heat 1 tbsp rapeseed oil (or use a little low-fat cooking oil instead) in a large, non-stick frying pan over a medium-low heat. Add the garlic, onion and ginger. Gently fry for 1-2 mins or until softened. Add the leek, bell pepper and mushrooms. Cover with a lid and gently fry for 3 mins; stirring occasionally. Add the tofu. Gently fry for 4 mins. Add 10-12g curry powder or paste. Season it with a little salt and a few grinds of black pepper to taste. Stir to coat. Gently fry for a further 30 secs or until fragrant. Add the rice. Stir to coat. Add the peas. Pour in 600ml vegetable stock. Stir to thoroughly combine. Cover with a lid. Bring to a boil. Simmer and cook for 20-25mins or until the rice has absorbed all of the water and is cooked. Tip: If you are using a different type of rice, your cooking time might vary. 

4. In the meantime, wash the coriander; remove the leaves from the stems and roughly chop them. If applicable, place the spinach into a colander and rinse it under cold running water. Allow to drain.

5. Remove the pan from the heat when it has finished cooking. Place the spinach on top of the rice. Cover with the lid. Allow the spinach to wilt over the rice (this will take about 5-6 mins. Tip: Alternatively steam the spinach in a steamer pot or wilt the spinach in a colander with some freshly boiled water; add it to the dish when it has finished cooking, or serve your rice over a layer of raw spinach!

6. Remove the cover. Add the coriander. Stir the spinach and coriander through the rice. Serve in a large serving bowl. Garnish with some additional coriander, sliced salad tomato and/or some toasted nuts if preferred.

Tip: Refrigerate any leftover rice in a resealable container (ideally within an hour after cooking); reheat and consume within 1-2 days. Alternatively freeze the rice in one or more resealable containers; defrost, reheat and consume within 1-2 months. NB: When reheating, always check to make sure the rice is steaming hot all the way through and do not reheat the rice more than once.

Enjoy!



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Mushroom Gravy (Vegan & Gluten Free]

Healthy Recipes

Serves: 2 or 4 (small servings)
Yields: 600ml
Prep: 35 mins
Cooking: ≤5 mins

Notes:

This delicious mushroom-based gravy comes from the Eat2Health kitchen just in time for Christmas, but it’s perfect for any holiday or meal that requires gravy! It’s plant-based, gluten free, takes minimum effort to prepare (yep, super easy folks!) and provides maximum taste satisfaction! 

The delicate porcini mushrooms give a lovely meaty texture, whilst the potato starch helps to make it velvety smooth! The combination of the mushroom stock, rosemary, garlic and soya sauce all goes towards producing a gravy that has many deep, savoury and wholesome flavours! It’s perfect for drowning your potatoes, or covering some delicious legume or pulse-based sausages, burgers, meatballs or ‘loaves’!

We found the ‘thickness’ of the gravy to be just right; even after spending a night in the refrigerator it was not too gelatinous! However, if you prefer a thinner gravy, just add a little less starch. Also, if you feel it is too thick the next day, just add a splash of water and then reheat; make sure to reheat this gravy in a non-stick pot over a low heat (or in a microwave for minimal time) until hot- but do not allow it to boil! 

For cooking ease, prepare this a day in advance! The flavours will be just as delicious (if not more so) the next day!

Happy cooking everyone and stayed tuned for more tasty, festive recipes! 😀

 

 

Ingredients

++++++++++++++++++++600ml    Cold Water
++++++++++++++++++++2 Sprigs  Fresh Rosemary (4g)
++++++++++++++++++++1               Vegetable Stock Pot or Vegetable Stock Powder
++++++++++++++++++++1 tbsp      Soya Sauce (low-salt or use Tamari for GF)
++++++++++++++++++++                Ground Black Pepper
++++++++++++++++++++20g         Dried Porcini Mushrooms
++++++++++++++++++++5g            Garlic Clove (1 fat one!)
++++++++++++++++++++3 tbsp     Potato Starch
++++++++++++++++++++1 Tbsp     Rapeseed Oil

 

Need an easy-print recipe? Print here. 🙂

 

Directions

1. Boil 600ml water in a kettle.

2. Meanwhile, wash the rosemary, remove the leaves and then roughly chop them.

3. Place the rosemary, stock pot (or powder), soya (or tamari) sauce and freshly boiled water into a measuring jug. Add a few grinds of ground black pepper. Whisk to dissolve the stock. Add the mushrooms. Stir to combine. Allow the mixture to sit 30 mins so the mushrooms can rehydrate, the flavours meld and the rosemary can soften.

 

 

4. In the meantime, peel and finely dice the garlic. Place the starch into a small bowl (or dish) with equal parts cold water. Whisk with a fork to dissolve. Tip: You have just created a ‘slurry’!

 

5. Once the mushrooms have rehydrated, remove them with a slotted spoon, and transfer into a separate dish. Gently cut up the larger pieces with some kitchen scissors.

 

 

 

6. Re-whisk the ‘slurry’. Whilst stirring the broth, pour the slurry into the measuring jug. Whisk until combined.

 

As much as I like to multi-task, I cannot whisk whilst taking a photo! 😛

 

 

7. Heat 1 tbsp of oil in a non-stick pot over a medium low heat. When hot, add the garlic and mushrooms. Gently fry the mixture for about 1 min. Pour in the broth whilst continuously whisking. Keep whisking until the gravy has thickened. Remove from the heat. Taste and season it as necessary. Tip: The gravy will not take long to thicken (only about a minute); at the end the gravy will have a gorgeous sheen! 🙂

 

 

 

8. Serve warm. Ladle over your roasted vegetables, mashed potato and many other plant-based goodies you intend to have during this festive period, and all of the delicious meals you have lined up in the New Year ahead!

 

 

Enjoy!

 

Refrigerate any leftover gravy in an airtight and resealable container; reheat and consume within 2-3 days. Alternatively pour the (cooled) gravy into an air-tight and releasable container or freezer baggie; defrost, reheat and consume within 2 months

 

Mushroom Burgers & Sweet Potato Wedges

Healthy Recipes

Serves: 4
Prep & Cooking time: 65 minutes

Recipe adapted from: ASDA

Notes: This recipe contains: Vitamin A, B-vitamins, Vitamins C & K, protein, fibre, potassium and iron.

This recipe was our New Year’s Eve Meal! It contained a lot of lovely flavours and felt like an upmarket pub meal. Haha yes… before you say it…we know! We’re not chefs, professional photographers or people that have hours to spend in Photoshop (the pictures do not lie right?!), so the presentation will never look perfect!…But were not aspiring to be chefs or food stylists- just a nutritionist and a dietitian providing you with healthy meals and advice! So all vegans, healthy trend setters and mushroom lovers rejoice- this is a great recipe! 

 

Ingredients:

+++++++++++++++++++++++++500g    Sweet Potato
+++++++++++++++++++++++++250g    Large Mushrooms
+++++++++++++++++++++++++20g      Wild rocket
+++++++++++++++++++++++++14g      DF Margarine (low-fat) (+4g for frying)
+++++++++++++++++++++++++             1 Kcal Fry Spray (low-fat cooking oil)
+++++++++++++++++++++++++4g        Herbs De Provence
+++++++++++++++++++++++++             Salt
+++++++++++++++++++++++++             Ground black pepper
+++++++++++++++++++++++++60g      White onion
+++++++++++++++++++++++++120g    Salad tomato
+++++++++++++++++++++++++40g      Walnuts
+++++++++++++++++++++++++30g      DF Hard cheese
+++++++++++++++++++++++++4           GF Bread rolls (small) (optional)
+++++++++++++++++++++++++5g        Balsamic vinegar
+++++++++++++++++++++++++16g      Sweet chilli & tomato chutney (optional)

 

Nutritional Info:

 NB: includes values for the bread and chutney.

The fat and salt contents in this recipe fall under the  ‘orange’ traffic light setting; meaning it’s an OK choice most of the time, but ‘green’ options are always the healthier choice!

Reducing the quantities of the: DF margarine, nuts and ‘cheese’ will help reduce the overall calories and fat content of this recipe; also ‘opt out’ of using condiments and load up on salad vegetables!  You can also try serving the burgers with a little wholemeal rice instead of a roll; this will help to further reduce the salt, sugar and/or fat contents.

 

Directions:

Heat the oven to 200°C/400°F. Prepare two baking sheets; line one with kitchen foil or a silicone mat.

 

Wash and chop the potatoes into wedges. Wash and pat the mushrooms dry; remove the stems and set aside. Wash the rocket and allow to dry. Place the margarine into a small dish; melt in the microwave.

 

Place the potato in to a large mixing bowl. Spray it with the low-fat cooking oil. Add half the quantity of the Herbs De Provence. Season them with some salt and pepper to taste.  Mix to coat. Transfer onto the baking sheet without any foil. Place into the oven. Bake for 30-35 minutes or until tender and lightly browned.

Raw, sprayed & seasoned wedges 🙂

NB: We baked ours for 33 minutes!

 

Meanwhile, use a pastry brush and brush the underside of the mushrooms with the margarine. Place them onto the baking sheet. Place the baking sheet onto a ‘low oven shelf’. Bake for 8 minutes. Remove.

Annoyingly the store did not have a ‘four pack’ of mushrooms…. an odd mushroom?!….let the table wars begin!

 

 

In the meantime, dice the mushrooms stems. Peel and dice the onion. Wash, remove the stem and then thinly slice the tomato; reserve the bottom slice and dice it. Roughly chop the nuts.

 

 

Finely grate the cheese.

Ours was a fake ‘cheddar cheese’.

 

 

Remove the mushrooms from the oven. Gently place the tomato on top. Season as necessary. Place back into the oven. Bake for a further 3-4 minutes. Remove.

 

 

In the meantime, heat a large non-stick frying pan or a medium-low heat. Add the remaining margarine. Allow to melt.

We used a wok…but its all the same!

 

 

Add the mushroom stems, onion and reserved tomato ‘bottoms’. Gently fry for 1 -2 minutes or until tender.

 

 

Add the nuts and remaining Herbs De Provence. Mix together. Gently fry for a further minute.  Remove from the heat.

 

 

In the meantime, prepare and/or heat your rolls (if desired/applicable).

 

 

Transfer the mushroom mixture into a large mixing bowl. Add the cheese and vinegar. Season it as necessary.

 

 

Mix together.

 

 

 Spoon the mushroom mixture on top of the tomato. Place back into the oven. Bake for a further 5 minutes. Remove.

As you can see… the mushrooms and tomatoes give off a lot of water!

Cooked and ready to eat!

 

 

Cut the rolls into halves. Place the rocket onto the lower half, followed by the mushroom and  then top with the other half of the roll. 🙂

NB: We went into ‘burger mode’ and put chutney on the roll 😦 …this is not recommended! If you are using the chutney, save it for the wedges!

 

 

Serve the potato wedges ‘to share’….

 

…or next to the burgers with some sweet chilli and tomato chutney (if desired).

NB: This plate has 2 portions. Feel free to serve these ‘burgers’ with more salad vegetables!

 

 Enjoy!

Vegan And GF Onion Soup

Healthy Recipes

Serves: 4-8
Prep & Cooking Time: 80-120 minutes

 

This recipe contains: B-Vitamins, Vitamin C, protein, fibre, potassium, no added sugar and is low in saturated fats!

This recipe is by far the best vegan onion soup we’ve had! Authentic French onion soup is hard to replicate (at least in a vegan format) due to the fact it uses: butter, unique/strong tasting cheeses, beef broth and occasionally a nice white wine for a little ‘je ne sais quoi’! Unfortunately we haven’t been able to source a vegan wine yet!

None the less, this recipe has immense flavours from the: mushrooms (a pleasant nutty element), the sautéed onions, the lovely fresh thyme and the balsamic vinegar (*I have to stress you should spend a few extra pennies on this ingredient; go for a concentrated variety, e.g. a ‘Balsamic Vinegar of Modena’. …it will make all the difference, we promise)! The potato starch also gives this soup a nice, glossy finish. I feel adding vegan cheese doesn’t ‘add’ anything special to this dish; the soup is delicious and satisfying just the way it is!  

NB: Omitting any sort of cheese and replacing some of the broth for plain water will ultimately lower the salt content of this soup. 

 Soup Nutritional Breakdown:

NB: This recipe provides 4 satisfying large bowls or it can be served as 8 little ‘starter’ dishes.

 

 

Ingredients:

+++++++++++++++++++++++++20g     Dried Porcini mushrooms
+++++++++++++++++++++++++1200g  White onions
+++++++++++++++++++++++++8g        Garlic cloves
+++++++++++++++++++++++++8g        Fresh Thyme
+++++++++++++++++++++++++26g      Green Onions
+++++++++++++++++++++++++50g      Vegan ‘margarine-like’ spread (low-fat)
+++++++++++++++++++++++++             1kcal Fry spray (low-fat cooking oil)
+++++++++++++++++++++++++1g         Dried Thyme
+++++++++++++++++++++++++80ml    Balsamic vinegar (*a good grade)
+++++++++++++++++++++++++3L          Vegetable Broth (DF/GF/low-sodium)
+++++++++++++++++++++++++20g       Potato Starch
+++++++++++++++++++++++++             Ground black Pepper
+++++++++++++++++++++++++1tsp.    Dried Chives

 

Directions:

Rehydrate the mushrooms according to the packet instructions.

NB: Mine took approx. 30 minutes to rehydrate .

 

Remove with a slotted spoon; do not discard the water.

 

Peel and chop the onions into halves…

 

…and then finely slice them.

NB: Try the ‘reduced tears’ method…

 NB: If you have a mandolin slicer, this would be a brilliant time to use it!

 

Peel and crush the garlic. Wash, dry and chop the fresh thyme.

 

Wash, trim the ends and finely slice the green onion.

 

Meanwhile, place a large, non-stick saucepan over a medium-low heat. Add the DF spread. Allow it to melt.

 

Add the onions. Stir to coat. Cover with a lid.

 

Allow them to ‘sweat’ for 10 minutes. Stir occasionally and do not allow them to burn!

NB: Burnt onions = re-cutting 1200g worth of onions= noooo thanks!

 

Remove the lid. Spray some low-fat cooking spray if necessary to prevent them sticking.

NB: I used ‘6 sprays’ .

 

 

Add 1/2 the quantity of the vinegar. Stir to coat. Add the mushrooms. Stir through. Gently sauté them for 10 minutes; allow the onions to go lightly brown and caramelise.

 

 

In the meantime, place another large, non-stick saucepan over a medium-high heat. Add the broth. Allow it to heat up (but it does not have to come to a boil).

 

Meanwhile, prepare a slurry. Place the starch into a small dish with equal parts water. Whisk together until dissolved.

 

 The onions should be glossy/golden and the mushrooms softened by this point.

 

Add the garlic and both types of thyme. Season it with some pepper to taste.

 

Add the broth, remaining vinegar and some of the water used to rehydrate the mushrooms.       Stir together.

NB: I used 4 tbsp. of the ‘mushroom water’; adding too much will over power the lovely onion taste.

 

Continue to cook for a further 10-15 minutes.

 

In the meantime, heat some bread (if you want some to accompany your soup)!

 

Whisk the slurry again. Add it slowly into the soup, stirring as you go.

 

Continue to stir for 5 minutes or until slightly thickened (it won’t thicken much but it will give the soup a lovely, glossy finish).

 

Serve warm.

 

Ladle into large soup bowls. Garnish with green onion and chives. Serve with a small bread roll if desired.

 

Also, garnish with some grated vegan cheese if preferred.

 

Dig in and enjoy!

 

If preferred…

  • Save the leftover ‘mushroom water’; use in a simple, seasoned broth with some rice vermicelli and vegetables the next day.
  • Try using any another variety of dried or fresh mushrooms; gently fry any ‘fresh’ mushrooms before adding them to the soup.
  • Use a sweet variety of onion instead.
  • Garnish with fresh chives and low-salt croutons instead.

Vegan & GF Spaghetti With ‘Cheesy’ Cauliflower Sauce

Healthy Recipes

Serves: 4
Prep & Cooking time: 50 minutes

This recipe was adapted from: OhSheGlows

Notes: This recipe contains: B-Vitamins, Vitamin C, protein, fibre, potassium, calcium, iron and is low in saturated fats! 

This recipe is great for pasta lovers and those that at this time of year love stodgy, creamy sauces but without the guilt of consuming high fat & salt contents! The cauliflower in this recipe provides a lovely velvety taste, whilst the mushrooms, tomatoes and pumpkin seeds provide a nice complementary texture. It’s straightforward to prepare and can be adapted in various ways (see below for ideas).

Based on 4 servings, this recipe provides approximately: 331kcal, 4.3g fat, 1.8g s/fat & 0.5g of salt. Authentic’ cheesy cauliflower dishes or cheesy pasta (i.e. ‘Alfredo’ or macaroni & cheese) recipes easily have a minimum of 10g of fat, 5g of saturated fat and a couple grams of salt/serving!  If you can source some fortified nutritional yeast and omit the vegan cheese, the fat content of this meal will be cut in half.

NB: I also adapted this recipe by using 1kcal fry spray (low-fat cooking oil) during the meal preparation instead of olive oil.

 

Ingredients:

+++++++++++++++++++++++++500g      Cauliflower florets
+++++++++++++++++++++++++6g           Garlic cloves
+++++++++++++++++++++++++90g         White mushrooms (large)
+++++++++++++++++++++++++40g        Cherry tomatoes
+++++++++++++++++++++++++30ml      Lemon juice
+++++++++++++++++++++++++2g           Fresh parsley leaves
+++++++++++++++++++++++++600g      GF Spaghetti
+++++++++++++++++++++++++              1 kcal Fry spray (low-fat cooking oil)
+++++++++++++++++++++++++1g          Garlic powder
+++++++++++++++++++++++++2g          Dried onion powder
+++++++++++++++++++++++++1g          Dried Parsley
+++++++++++++++++++++++++24g        Vegan cheddar cream cheese
+++++++++++++++++++++++++250ml   Unsweetened & fortified almond milk
+++++++++++++++++++++++++               Salt
+++++++++++++++++++++++++               Pepper
+++++++++++++++++++++++++4g          Pumpkin seeds

Directions:

Remove the outer leaves from the cauliflower and discard, break off the florets from the stem, discard the stem (if preferred) and wash the florets.

NB: You can cook both the stem and florets in the sauce if preferred; chop the stem into small pieces before cooking.

 

Peel and grate the garlic. Wash dry and finely slice the mushrooms. Wash, remove the stem and halve the tomatoes. Juice the lemon. Wash, dry and roughly chop the fresh parsley.

NB: I used some parsley straight from the freezer.

 

Place a large, non-stick saucepan over a medium-high heat. Bring to the boil. Add the cauliflower and cover. Reduce to a simmer. Cook for 3-6 minutes, or until tender. Remove the cauliflower without draining the water. Transfer it into a colander. Allow to drain.

 

Meanwhile, bring the saucepan of water back to the boil. Add the pasta and cook according to the packet instructions. Drain.

 

In the meantime, place a non-stick frying pan or wok over a medium-low heat. Spray some low-fat cooking oil. Add the garlic. Lightly fry for 30 seconds-1 minute, or until slightly softened but not browned.

 

Remove and transfer it onto a small plate.

 

Spray a little more low-fat cooking oil (2-3 sprays). Add the mushrooms. Lightly fry for 4-5 minutes, or until slightly golden.

 

Remove and transfer into a small dish.

 

Place the cauliflower into the blender.

 

Add the garlic, lemon juice, garlic & onion powder, dried parsley, vegan cheese and DF milk (start with 1/2 cup/125ml). Season it with some salt and pepper to taste.

 

Blend until smooth. Add more milk if desired to thin out the sauce.

NB: I used a full cup of DF milk (250ml).

 

Place the pasta back into the saucepan (if you want to refresh everything with heat) or place it into a large mixing bowl.

 

Pour over the sauce. Add the mushrooms.

 

Mix together gently with salad tongs.

 

Serve warm. Place into a pasta bowl or lipped plate. Season as necessary. Garnish with the tomatoes, parsley leaves and pumpkin seeds.

 

 Enjoy!

 

If preferred…

  • Instead of boiling your cauliflower, season and roast it in the oven; heat the oven to 230°C/450°F, place the cauliflower onto a baking tray, spray it with a little low-fat cooking oil, roast for 25-40 minutes, turning a couple of times. This will bring a ‘nutty’ flavour to your sauce.
  • Use nutritional yeast instead of faux cheese to keep the ‘cheesy’ taste and add some nutritional value (I only used vegan cheese because I haven’t sourced nutritional yeast yet).
  • Try adding some lightly fried red onion or red bell pepper for extra colour and taste!
  • Try varying the seasoning, e.g. sweet paprika, dill, chilli flakes, Dijon mustard or add some capers on top.
  • Try a medley of other vegetables, e.g. garden peas, broccoli, wilted spinach or swiss chard.
  • Use some fresh plum or sun-dried tomatoes.
  • Use frozen cauliflower and cook from frozen.
  • Try using chestnut or porcini mushrooms.
  • Use unsweetened & fortified soya milk instead of almond.
  • Swap the spaghetti for another type of pasta (especially if you are not concerned about gluten).

V. Stir-Fry W/ Shiitake Mushrooms, Baked Tofu & Bok Choi

Healthy Recipes

Serves: 2
Prep & Cooking Time: 60-70 mins (*Dependent upon skill, tofu prep and/or the number of kitchen helpers!)
Type: Main meal
Tools: Sharp knife, chopping board, colander, baking tray, silicone mat, measuring jug, fork, frying spatula, wok (or non-stick frying pan), chopsticks (for those extra keen!).

Notes: This recipe contains: Vitamin A, B-Vitamins, Vitamins C, E,& K, carbohydrate, protein, fibre, calcium, iron, magnesium, potassium, zinc and per serving is low in saturated fats!  

Stir-fry recipes can be a quick and nutritious go-to meal for even the most basic of cook and this one is so versatile and very easy to prepare! Lover of shiitake mushrooms? We are! Tender mushrooms, delicate bok choi, crisp bell pepper and a blend of great oriental flavours all served over a bed of delicious GF pasta; yes, this recipe turned into a lovely little vegan dish indeed!  

One thing to note is that you have some time to spare, you can always marinade your tofu (once you have pressed & drained it!) in some oil, soya sauce and ginger (puree, fresh or powder!) for 4hrs-overnight before you cook it! This will drastically help to improve its overall flavour. 🙂

Quick Foodie Fact

  • Bok Choi is also referred to as ‘Chinese white cabbage’!

Happy cooking everyone!

 

Ingredients

+++++++++++++++++++++++++

Nutritional Info

NB: *Try using a low-sodium soya sauce & wholemeal pasta if you are not concerned about gluten!

 

Directions

Open and drain the tofu. Place it between two heavy chopping boards for about 30 mins to remove any excess water.

 

In the meantime, heat the oven to 200°C/400°F. Line a baking tray with a silicone mat or parchment paper; spray it with some low-fat cooking oil.

 

 

Meanwhile, prepare the vegetables. Wash, peel and finely grate the ginger. Peel and mince the garlic. Wash, trim the ends and finely slice the onion.

 

Wash, remove the core, deseed and then thinly slice the bell pepper. Wash, dry, trim the ends and then chop the bok choi into thick strips. Rinse, pat dry and coarsely slice the mushrooms.

 

 

 

 

 

 

 

 

Meanwhile, drain the tofu. Pat it dry with some kitchen paper and then chop it into bite-sized pieces. Place it onto the baking tray. Lightly spray it with some low-fat cooking oil. Place the tray onto the middle oven shelf. Bake for 30-35 mins, or until lightly browned. Remove.

 

 

In the meantime, prepare the pasta according to the packet instructions. Drain.

 

 

Meanwhile, place the corn flour and water into a measuring cup. Whisk together until the flour has dissolved. Add the tamari and tabasco sauce, sesame oil, ginger, garlic and onion. Whisk until combined.

Tamari sauce mixture

 

 

  • Meanwhile, heat a large, non-stick wok or frying pan over a medium-high setting. Spray some  low-fat cooking oil. Add the bell pepper. Gently stir-fry for 2 mins. Add the bok choi. Stir-fry for a further 4 mins. Transfer the mixture onto a plate.
  • Spray a little more cooking oil. Add the mushrooms. Stir-fry for a further 2 mins, or until tender.

 

 

Meanwhile, remove the tofu from the oven (if you haven’t already). Place the baking tray onto a cooling rack.

Baked tofu: Ours was baked for 35 mins in a fan-assisted oven.

 

 

  • Place the bok choi mixture and the tofu into the wok.
  • Add the cooked pasta.
  • Stir in the tamari sauce mixture.
  • Gently stir-fry the mixture for about 20-30 seconds; the sauce will thicken very quickly!

 

 

Transfer the stir-fry mixture into a lipped serving plate or large bowl. Garnish with sesame seeds (if applicable) and serve!

 

Enjoy!

 

 

If preferred…

  • If you are pressed for time, prepare the tofu one day in advance; just refrigerate it in an air tight container. NB: There are also alternative ways to press tofu.
  • Use a low-sodium soya sauce or reduce the quantity if you need/prefer less salt.
  • Break the spaghetti into half before cooking if smaller pasta is desired.
  • Instead of pasta, try using rice noodles or serve the stir-fry on a bed of wholemeal or brown basmati rice instead!
  • Swap the tofu for some tempeh, nuts, seeds or beans.
  • Arrowroot powder or potato starch can be used instead of corn flour to thicken the sauce.
  • Swap the shiitake mushrooms for porcini or whatever takes your fancy!

 

Sources:
Recipe adapted from: VegetarianTimes.com

 

What type of vegan stir-fry recipes do you enjoy?