Main Course recipes

Tofu Pie

food

Submitted by Owen.

Definitely make this pie if you want to impress your friends and family. I like the vegetables to be finely chopped but big chunks of veggies are quite nice too.

Ingredients:

Filling * 200g tofu (or 2 blocks of tofu from the Asian store), * 1 garlic clove, * 1 onion, * 1tsp curry powder, * Vegetables of your choice. I chose: * 1/2 courgette, * 1/2 aubergine, * 1 carrot, * 1 pepper, * 2 tomatoes, * Dried herbs and salt.

Pastry * 300g flour, * 150g vegan margarine (optional), * Water to bind.

Preparation:

  • First, make the dough. Rub the margarine into the flour, until it resembles fine breadcrumbs. Add enough water to make a dough that is not sticky but firm. Margarine is optional, you can make the same dough with only flour and water. It takes less than 10min to prepare the dough and have it ready on a baking tray. If you don’t want the hassle, you can also buy it readymade from any supermarket.
  • Place the dough on a floured surface and roll it to the size of your baking tray. Place the rolled dough into an oiled baking tray.
  • Chop the onion and garlic. Heat a little oil in a frying pan and cook the onion and garlic with the dried herbs and spices until golden brown.
  • Put the tofu in a blender with the fried onion and garlic and blend until smooth. Add a bit of water or soya milk until you get a creamy consistency. Pour the cream over the pastry shell.
  • Chop the veggies (fine or big chunks) and place over the tofu cream.
  • Pour a little olive oil and dried herbs over the pie and bake for about 45min at 200°C or gas mark 6.

Tempeh Burritos

food

Submitted by Robert.

* 200g tempeh or tofu, * 2 vegan tortilla wraps, * A can of chopped tomatoes, * 1/3 can of corn, * Vegetables of your choice (optional), * 1/2 tsp cumin, * A pinch of salt.

For the spicy sauce * 2 tbsp of soy sauce, * 1 tbsp of chilli sauce or a pinch of chilli powder, * 1/4 tsp of vinegar.

Preparation:

  • Slice the tempeh or tofu 1/2cm thick. Heat a bit of olive oil in a frying pan and add the tempeh. Cook until golden brown.
  • Add the chopped vegetables and mix well. Add the chopped tomatoes, salt, cumin and spicy sauce and cook for another 5 to 10min.
  • Transfer into a bowl and let it cool.
  • Heat some oil in a frying pan. Fill a tortilla with some of the mixture, and wrap. Make sure you close the edges well.
  • Cook each side of the wrap until golden brown.
  • Eat with a salad.

Mushroom Wellington

food

Submitted by Cif.

This recipe can be made with filo pastry or puff pastry. You can also make your own pastry.

Ingredients:

Filling * 200g brown lentils, * 1 onion, * 1/2 broccoli, * a carrot, * 200g mushrooms.

Tahini Sauce * 3 tbsp tahini, * 2 garlic cloves, * 2 tbsp lemon juice, * Water.

Pastry * 300g flour, * 150g vegan margarine, * Water to bind. * Or use ready-made filo of puff pastry.

  • Cook the lentils in boiling water until ready.
  • Make the pastry by rubbing the margarine into the flour until it resembles fine breadcrumbs. Add enough water to make a dough which is soft, but not sticky. Set aside.
  • Chop the onion, slice the mushrooms, and cut the broccoli and the carrot in small pieces.
  • Heat a little oil in a frying pan and add the chopped onion. Cook until golden brown. Add the mushrooms, carrot and broccoli and cook for about 5 min.
  • Drain the cooked lentils and add them to the frying pan. Mix well and turn off the heat.
  • Put the tahini in a blender with the garlic cloves, a bit of water and the lemon juice. Blend for a few seconds. Add more water until you get a creamy consistency. Add to the pan.
  • Roll out the chosen pastry. If you chose to use filo, lay out some sheets. Cut into big rectangles.
  • Place one or two tbsp of the mixture into a rectangle, then fold the rectangle in the middle to form a square, or a smaller rectangle.
  • Press the square’s edges to close it and place it on an oiled tray.
  • Repeat the operation for all other rectangles.
  • Bake the wellingtons at 200°C or gas mark six for 30min and serve with a salad.

Satay Stir-fry

food

Submitted by Gloria.

You can make the same recipe with tahini sauce instead of peanut butter (pic below is with tahini).

Ingredients:

2 tbsp peanut butter, * 2 tbsp chilli sauce (optional), * 2 tbsp soy sauce, * 250g tofu, cubed, * Chopped vegetables of your choice, * 1 garlic clove, * 1 tsp grated fresh ginger root.

Preparation:

  • Mix the peanut butter, chilli sauce and soy sauce with 70ml of boiling water to form a smooth sauce.
  • Heat some olive oil in a frying pan and stir-fry the tofu until golden brown. Remove from the pan.
  • Heat another tbsp of olive oil in the frying pan and add the garlic, ginger and chopped vegetables. Stir-fry for a few minutes.
  • Stir in the satay sauce and the tofu and simmer for another five minutes.

Lasagna

food

Submitted by Raoni.

Ingredients:

* 1 pack lasagna pasta, * 1 cup soya milk, * 250g TVP, * 4 to 5 small onions, * 1 garlic clove, * 1 tin tomato sauce, * 4 fresh tomatoes, * 400g fresh tofu, * 100g vegan cheddar cheese (optional), * 2 tbsp oregano herbs, * 2 tbsp soy sauce, * 1 jar green olives, * 2 tsp black pepper, * 3 tsp parsley.

Preparation:

  • Rehydrate the TVP with soy sauce and hot water.
  • Prepare the tomato sauce: chop the onions and garlic. Add them to a frying pan with a bit of oil. As soon as they are golden brown and soft, add the TVP, chopped tomatoes and 1/2 of spices/herbs. After 5 min, add the tomato sauce and cook for 3 minutes. Set aside.
  • Prepare the cheese sauce: Mash or blend the tofu with soya milk and the rest of spices/herbs + 1 tbsp of oil and 3/4 of the vegan cheese.
  • In a separate pan, boil water with a bit of salt and oil. Add 3 sheets of lasagna at the time and let them boil for 2min. Prepare a baking pan with a bit of oil and a light layer of tomato sauce. Put the first layer of pasta until the pan is covered. Start alternating the tomato sauce, cheese sauce and a new layer of pasta. Grate the remaining cheese on top of lasagna with a sparkle of parsley and black pepper.
  • Preheat the oven at 200C and bake for 35 to 40min or until the top is lightly golden. The lasagna will come out perfectly if you put a bit of love into each step of the preparation. Enjoy.

1.You can find TVP at most supermarkets, Asian stores and health food stores. 2. Tofu can be bought at any Asian store and health food store. 3 Vegan cheddar cheese can be bought at most health food stores.

Frittata with courgette.

French Toast

Submitted by Laure.

Ingredients:

* 120g chickpea flour*, * 300ml water, * 2 courgettes, chopped, * 2 red onions, chopped, * 1/2 tsp black pepper & 1 tsp parsley, * 2 pinches of salt (optional).

Preparation:

  • Prepare the batter with water and chickpea flour, add the salt. Leave it to rest for 3 hours.
  • Heat the oil in a non-stick frying pan and add the chopped onions. After 5min, add the chopped courgettes (i cut them in stripes). Add a pinch of salt, pepper, parsley and stir until the courgette stripes are soft. Set aside on a plate.
  • Heat up a bit of oil ( 1tsp) and add half of the batter. Let it cook for a couple of minutes, add the courgettes and onions and cover with a lid. After 5min, add the rest of the batter and cover again. When the borders are golden brown and firm, carefully place a plate on top of the pan and flip it over. Without breaking the frittata, slide it back to the pan and let the other side cook for an extra 7 min or until golden brown and firm.

* You can find chickpea flour (also called gram flour) at most Asian supermarkets or health food stores.

Coleslaw and quinoa salad.

French Toast

Submitted by Tim.

Ingredients:

* 1 x head firm Cabbage, * 3 x large Carrots, * 1 x medium Red Onion, * 2 Cups Sojade Soy milk (Eu Soy), * 4tbsp Cider Vinegar, * Oil ( I use rapeseed, Canola or Sunflower oil work also), * 2tbsp Dijon Mustard, * 1tsp Sea Salt.

Ingredients for quinoa salad:

* 2 Cups Quinoa, * 3 cups Water, * 1 Cup European Soy Milk ( Sojade ), * 1/3 Cup Olive Oil, * 3 Carrots, * 1/2 Cucumber, * Handful Mint, * Toasted Pumpkin Seeds, * Sea Salt & Crushed Black Pepper, to taste, * 1tsp Sea Salt.

Preparation:

  • Prepare the homemade mayonnaise! In a non-plastic bowl combine Soy milk & Vinegar. Let the mix settle for 2-3 minutes.
  • With a hand-blender, whisk together Soy and Vinegar mixture thoroughly (2 minutes). Keep blending , Add Salt and Dijon. Then begin to add the oil, 1 tsp at a time initially. Continue to whisk whilst adding a steady flow of oil until Mayo thickens. Done!
  • Shred The cabbage into a mixing bowl. Grate the carrots into the bowl. Roughly chop the onion, rings are nice, add to the bowl. Add your Vegan Mayo and mix all ingredients well. Best Refiridgerated for 2 hours before eating!

 

Preparation for quinoa salad:

  • Cook Quinoa in Boiling water, Its ready once the water is absorbed and the grains open up.
  • In a mixing bowl add cooked quinoa, grated carrots, cucumber and pumpkin seeds.
  • With hand blender combine soy milk, oil and mint. Blend until all are well combined. Pour mint sauce over the mixed salad and combine. Add Salt and pepper to taste. Done! Refrigerate for 1 hour before serving.

Tofu steak.

French Toast
Submitted by David.

Ingredients:

* 75g Button Mushrooms, * 1 medium onion, * Sunflower oil, * Small bunch of Choi Sim, * 1/2 Aubergine, * Salt & Crushed Black Pepper, * 1/2 block of firm Tofu (Cut lengthwise), * Golden Syrup.

Ingredients for tofu marinade:

* 200ml Soy Sauce, * 50ml Roasted Sesame Seed Oil, * 1 medium piece of Ginger, * 1 Red Chili, * 3 cloves of Garlic, * 1 Star Anise..

Preparation:

  • Peel the garlic and ginger and chop them with the chilli roughly.
  • Blend the soy sauce, sesame oil, ginger, garlic, chilli and star anise until smooth.
  • Put the Tofu in a flat dish and pour the marinade over it so that the tofu is immersed
  • Leave for at least 30 minutes.

Preparation for the rest of the meal:

  • Blanch the Choi Sim in boiling water for 30 seconds. Remove and rinse in cold water. Leave aside to dry.
  • In a large pan use a little oil and saute the Aubergine, season with salt and black pepper and mix with the Choi Sim.
  • Peel the onion. Slice the onion and mushrooms thinly. Saute until the onions are translucent.
  • Place the Tofu in a medium heat pan and cook on both sides until slightly crisp. Drip a little golden syrup over the tofu as it cooks.

 

Bean Chilli.

paella

This is a recipe from the authors P & S Cooney of “Vegan Meals from Around the World”, and if anyone is looking for more recipes of a similar nature, they will be able to find them in the book when it is published.

Ingredients:

* 400g/ 14oz tin of chickpeas, drained, * 400g/ 14oz tin of red kidney beans, retain the juice, * 400g/ 14oz tin of baked beans, * 5 TBSP oil, * 1 red onion, diced into small pieces, * 2 cloves garlic, peeled and diced into small pieces, * 300ml/ 10.5fl.oz vegetable stock, * 4 TBSP gravy granules, * 200ml/ 7oz passata, * 1 TBSP chilli powder, * 1 TSP ground cumin, * 1 TSP ground cinnamon, * 1/2 TSP black pepper, * 1 TBSP sugar, * Salt, to taste, * Rice and/ or tortilla crisps, to serve.

Preparation:

  • In a large pan, fry the onions and garlic in the oil for 5 minutes over a medium-high heat, or until golden brown.
  • Then add the rest of the ingredients (except for the rice/ tortilla crisps) and bring to the boil. Cover and simmer for 5-10 minutes until a rich thick consistency is reached. Be sure to stir the mixture throughout to prevent sticking to the pan and add water if this does occur.
  • Serve in bowls with some boiled rice and/ or tortilla crisps.

Vegan Paella.

paella

Submitted by David.

Ingredients:

* 200g short grain rice, * Olive oil, * 2 cloves Garlic, * French/Green Beans, * 100g Mushrooms, * 50g Garden Peas/Petit Pois, * 1 large Carrot, * 1/2 Courgette, * Tomato, * Saffron.

Stock:

* 1/2 large Onion, * 1 clove Garlic, * 1 Carrot, * 1 Leek, * 1/2Tomato, * 1 1/2l Water, * Salt.

Preparation:

  • First prepare some stock: Peel half an onion, cut into three pieces, one clove of garlic, one carrot, one leek, half a tomato (and anything else you want, but avoid cauliflower, broccoli or cabbage as they are too strongly flavoured), and boil them with some salt in water.
  • The amount of stock you will need for the paella is double and half of the amount of rice you are going to use, typically one mug full of rice for 2 people. Once the veg has boiled, discard the veg and keep only the stock, you may want to use them for something else eg soup.
  • Get a flat pan, as wide as you can. Put some olive oil in it (enough to cover half of the surface, as oil ” grows”  when it’s warm). Medium flame in the hob.
  • Peel two garlic cloves, chop them finely. Fry them slightly in the oil, take them out before they go brown (the idea is to flavour the oil!)
  • Chop some French/green beans (cut in 4cm length approx.), mushrooms (sliced) garden peas/petit pois and carrots (sliced) and half a courgette cut in cubes and stir fry them (same oil where you have fried the garlic before) for 8 minutes. Add the rice. Stir. Add some tomato chopped or some tomato sauce (2 spoonfuls). Stir. Let it cook for 5 mins while you stir.
  • Add then the boiling stock (twice the amount of stock of the rice you’ve put in, and a bit more). Add some saffron if you wish now. Crush the saffron slightly before adding. High flame until it boils.
  • When it boils, lower the flame to the minimum, put a lid (with some ventilation on it, not a tight lid) on. Let it cook for 20 minutes. Do not stir or else, just let it be!  Once cooked, let it rest outside the cooker rings for 5 mins. Eat immediately.

Jamaican Jerk Tofu (Irie Mon).

French Toast

Submitted by David.

Ingredients:

* large block of firm tofu , * 1 small white onion, peeled and quartered, * 2 medium cloves garlic, peeled, * 1 Scotch bonnet pepper , halved and seeded, * 1 tbsp coarsely chopped fresh ginger, * 1 tsp ground allspice, * 2 tsp fresh thyme or 1 teaspoon dried thyme, * 1 tsp freshly-ground black pepper, * 2 tbsp freshly-squeezed lime juice, * 1 tbsp soy sauce.

Preparation:

  • Puree all ingredients in a blender until smooth. Transfer the jerk paste to a bowl.  Coat cubed tofu with jerk paste. Cover and marinate in the refrigerator, for at least 3 hours.  Fry, bake, or bbq until tofu is golden brown.

 

Side Dish 1: Rice & Peas.

Ingredients:

* 3 cups of rice, * 1 can of tinned red peas (kidney beans),   * 5 cloves of garlic,   * 1 uncut scotch bonnet pepper (1 jalapeno pepper may be used as a substitute),   * 3 Scallions,   * 1 tin of coconut milk, * 1 tsp of salt,   * 1 tsp of black pepper,   * 2 sprigs of fresh thyme (2 teaspoons of dried thyme).

Preparation:

  • Crush the garlic and add with the red peas to seven cups of boiling water. Add the coconut milk, rice, salt, black pepper and thyme to the mix. Crush the scallion and add this. Also add the uncut scotch bonnet pepper. Do not cut the pepper unless you want the dish very spicy. The Rice and Peas should be ready after about 30 minutes or when dry but still sticky. Shape with a small bowl to serve a mound of rice and peas bedside the jerk tofu.

 

Side Dish 2: ACKEE & Callaloo.

* 1 tin Ackee,    * 1 bag Callaloo (similar to spinach),   * 2 tsp Cooking Oil,   * 1 large Onion,   * 2 Plum tomatoes,   * 1 tbsp Salt, * 1 tbsp Black Pepper.

Preparation:

  • In a frying pan, saute onions and tomatoes until onions are soft. Open the tin of ackee and pour the brine off. Add ackee and callaloo to onions and tomatoes. Let the ingredients cook for 5 minutes, and then add salt to taste. Add black pepper and let simmer on low heat.

Vegan Pesto.

French Toast

Submitted by Aga.

Ingredients:

* 50g walnuts, * Handful brazil nuts, * 200ml water, * 1 garlic clove, * A bit of salt (optional), * Handful basil leaves, * 1 tbsp olive oil (optional).

Preparation:

  • Put all ingredients (except olive oil and basil leaves) in a blender and blend until smooth.
  • Add olive oil and basil leaves and blend again. If the mixture is too watery, add ground flaxseeds.
  • Transfer the mixture in a jar and it will keep for a few days in the fridge.

Stuffed pasta shells.

French Toast

Submitted by Gloria.

Ingredients:

* 1 box pasta shells or Cannelloni, * 1/2 jar passata or other tomato sauce, * 1 can cannellini beans, drained, * 1 garlic clove, * Handful basil leaves, * 1 tbsp olive oil (optional), * 1 cup raw cashews, * 1/4 cup nutritional yeast (opt), * 1/4 cup fresh lemon juice, * 1 bag washed & drained spinach, * 200g tofu (opt).

Preparation:

  • Preheat oven.  Boil your shells or cannelloni but DO NOT overcook them. They have to be slightly uncooked.
  • Meanwhile, prepare your filling.  Mix your filling ingredients ( from beans to spinach in the ingredients list above) in a food processor.  Process until smooth.
  • Drain your shells and start stuffing them.
  • Cover the baking tray with tomato sauce. Place your stuffed shells on top and cover with the remaining sauce.
  • This is optional but it tastes good: blend tofu with a bit of water and 1 tbsp olive oil and pour over the dish. Bake for around 30 to 40min.

Curried Tempeh Tacos.

French Toast

Recipe provided courtesy of Vegan Delish, the healthy, plant-based cooking app.

Ingredients (Serves 4):

* 1 medium onion, * 2 red bell peppers, * 4 celery stalks, * 75 grams mushrooms, * 4 cloves garlic, * 4 baby bok choy, * 3 tablespoons water, * 1 tablespoon curry powder, * 1 tablespoon ground cumin, * 1 teaspoon chili powder, * 1 teaspoon garam masala, * 1 teaspoon dried oregano, * 1 teaspoon paprika, * 240 grams tempeh*, * World’s Easiest Guacamole (see below for recipe), * Corn tortillas.

Preparation:

  • Chop onion, peppers, celery, and mushrooms. Mince garlic. Cut bok choy into large pieces.
  • Bring water to a boil in a large pot. Add onions and cook over medium heat for a few minutes. Add peppers and celery, and cook a few more minutes.
  • Stir in mushrooms, curry powder, cumin, chili powder, garam masala, oregano, and paprika. Cook until softened.
  • Add garlic and bok choy. Cook, covered, for a few minutes to steam bok choy.
  • Crumble tempeh and add to vegetables. Cook until heated through, 1 to 2 minutes.
  • Halve, seed, peel, and slice avocado, if using.
  • Warm tortillas for 15 seconds in the microwave. Serve tempeh mixture over tortillas with guacamole.

 

* Tempeh can be bought at most Asian supermarkets.

World’s Easiest Guacamole:.

Ingredients (Serves 4):

* 2 ripe avocados, * 2 limes, * ½ onion, * 1 Roma tomato, * ½ small bunch fresh cilantro.

Preparation:

  • Halve, pit, and peel avocados. Place in a medium bowl.
  • Squeeze juice from limes and add to avocado. Mash them together with a fork.
  • Chop onion and tomato. Add to the bowl.
  • Pull leaves from cilantro and chop. Add to avocado mixture and stir to combine.

Savoury tofu cakes.

French Toast

Submitted by Gloria & Cif.

These tofu cakes are very easy to make. I have used a muffin tray but they can also be done on a pie plate or baking tray. More pictures on Facebook/VeganIreland.

Ingredients for 6 cakes (muffin size):

* 1 pack of tofu (*Mori-nu tofu, firm), * 1/2 leek, * a handful of cherry tomatoes for decoration, * 1/2 broccoli, * 1 big carrot or 2 small, * 1/2 bell pepper, * 1 garlic clove, * 1 tsp turmeric, * handful of dried herbs, * 1/2 cup cooked brown rice, (optional) * 1 onion.

Preparation:

  • Pre-heat the oven at 180° / Gas 5.
  • Blend the tofu with garlic clove and turmeric. Transfer the mixture to a large bowl and add the cooked brown rice (you can make the recipe without rice).
  • Chop finely all the veggies and stir-fry for a few minutes with a bit of oil or water.
  • Transfer the veggies to the large bowl and mix well with the tofu cream.
  • Oil your muffin tray and put the mixture in each case. Cut slices of cherry tomatoes and put on top of each case. Add a pinch of herbs and pour a bit of olive oil on top.
  • Bake for about 30minutes or until the cakes are golden. Leave to cool until they get firm.

 

* Mori-nu tofu can be bought at most health food stores and Asian supermarkets. If you can’t find any, blend at least 1 cup 1/2 of tofu from any other brand. If your final mixture contains more veggies than tofu, add more tofu.

You can use any vegetables you like. I’ve even tried with fruit (replacing brown rice with 1 cup of oatflakes) and it is equally as nice.