April 16, 2014

Vegan Four Ingredient Berry Yoghurt Recipe

I love the vegan soy yoghurts from the supermarket... however, they are so expensive and I can't stop at one! So we have created a recipe to make your own berry yoghurt at home with only four ingredients! It is creamy, delicious and so filling! You can add as little or as many berries as you like and adjust the sweetness as desired. I hope you love it! ^-^

makes 2 ½ cups

   300g soft silken tofu
   2 cups frozen mixed berries
   3 tablespoons maple syrup
   vegan milk substitute (such as Soy Milky Lite), as needed 

  1. In a processor or blender, add the silken tofu, 1½ cups of the frozen berries and the maple syrup. 
  2. Blend until smooth and creamy.
  3. Drizzle in your milk substitute until the desired thinness is achieved.
  4. Pour into a bowl or container and add in the last ½ cup of berries and stir until combined.
  5. Serve immediately or refrigerate until needed. 
  6. Enjoy your deliciousness!

  • Silken tofu should be found in your local supermarket. It is is the softest tofu and has a custard-like consistency. Choose a plain-flavoured silken tofu so that your yoghurt tastes delicious!
  • Store in the fridge for up to three days. 

The nutrition information above is an approximate guideline and is calculated with 2 tablespoons of soy milk. Each serving is high in manganese and vitamin C.

March 25, 2014

Vegan Vegetable Tikka Masala Recipe

 photo VeganVegetableTikkaMasalaRecipe3_zps56257e35.jpg

The word 'tikka' is used to describe chunks of something roasted in a spice mix or more classically a 'masala'... so here today, I give you an amazingly delicious vegan vegetable tikka masala. Interestingly, tikka masala was considered the most popular ordered takeaway in Britain during the 90s and was classed as the national dish of Britain. If If I had to choose a dish to represent the wide wonderful world of Veggieful, I think that I would be quite worried as I love EVERY DISH on our website... probably a little TOO much... you could say that I am borderline food-obsessed. Saying that, I am probably more cooking-obsessed and the food really is the reward of this passion. However, Jerome definitely is food-obsessed... to the point where he makes eating motions with his hands while he is asleep. I am surprised that he doesn't have a tattoo of a piece of tofu alongside his 'totoro' and 'acorn' tattoos. Anyway, I think that is enough about our infatuation with taste-bud parties... So, I guarantee that you will love this dish! It is creamy, spicy, wholesome and incredibly full of flavour. Like our other curries, it tastes even better the next day! Oh and it will also stain your kitchen counters, clothing, and carpets if you have an enthusiastic eater like Jerome in your house.  Hope you love it!

serves 4

   3 garlic cloves
   thumbsize piece ginger
   1 long red chilli
   2 tablespoons tomato paste
   1 teaspoon smoked paprika
   1 teaspoon garam masala
   1/4 teaspoon ground cumin
   1 teaspoon ground turmeric
   1 teaspoon dried coriander leaves
   1/4 cup shredded coconut
   1/4 cup slivered almonds
   2 tablespoons fresh lemon juice
   1 tablespoon olive oil
   2 tablespoons water

   rice, to serve
   1 tablespoon olive oil
   1 brown onion, diced
   2 big handfuls (25g) de-stemmed kale leaves
   3 cups diced pumpkin 
   4 cups vegan milk substitute (such as Soy Milky Lite)
   400g can brown lentils, drained
   1/2 tablespoon brown sugar
   big pinch sea salt
   big pinch freshly cracked black pepper

  1. Prepare the rice according to packet instructions.
  2. In the meantime... Steam the pumpkin until nearly tender. Set aside.
  3. Prepare the curry paste by adding all 'paste' ingredients to a processor and processing until smooth. Set aside.
  4. In a pan on medium to high heat, add the oil and onion and sauté for a couple of minutes until the onion has become transparent. 
  5. Add in the paste and sauté for a minute or so until fragrant. 
  6. Add in the kale leaves and the steamed pumpkin and sauté until the kale has wilted. 
  7. Add in the brown lentils and stir until combined.
  8. Pour in the milk substitute, brown sugar and season with salt and pepper.
  9. Allow it to simmer for a few minutes until it has slightly thickened, the flavours have developed and the pumpkin is tender. 
  10. Serve immediately with rice.

  • Tastes even more delicious the next day!

The nutrition information above is an approximate guideline and does not include rice. Each serving of our delicious tikka masala contains a whopping 610% RDI of vitamin A, 51% RDI of iron, 47% RDI of vitamin C and 41% RDI of calcium. How amazing! It is also very high in vitamin B6. 

March 7, 2014

Vegan Tropical Fruit Chia Pudding Recipe

When I hear the word "chia" I instantly think of a cute little fluffy animal... maybe something similar to a cross between a bunny and a fox. However, a chia seed is not a friendly bunnyfox but is actually an incredibly delicious and nutritious ingredient that is high in calcium, iron, omega 3 fatty acids, protein and fibre. Not only is it an amazing ingredient to add to your breakfasts, smoothies and desserts but it is also a great egg replacement as it forms a gel when soaked in liquid. I was really amazed at the deliciousness of chia seeds... as just stated, it forms a gel when set with a liquid which creates the most incredible consistency. Thus, please welcome the Tropical Fruit Chia Pudding! You can make it the night before and add the fruit in the morning for an incredible and healthy breakfast. See our tips at the bottom of this post for additional ingredients to make this basic chia pudding extra yummy. Jerome likes me to make a chocolate version so that he can eat them for dessert... chia seeds are so versatile! We hope you enjoy this recipe! :)

If you are sitting at your desk bored and would like to waste 30 seconds of your life then check out these "Chia Pets"... Be amazed! Haha. 

serves 2

basic chia pudding:
   1 cup vegan milk (such as Soy Milky Lite)
   3 tablespoons chia seeds*
   2 tablespoons maple syrup
   dash vanilla essence or vanilla seeds

tropical fruit options:
   kiwi fruit

  1. In a jar or bowl, add all 'basic chia pudding' ingredients and stir or shake until completely combined.
  2. Place in the fridge for at least 2 hours or overnight stirring a couple of times to prevent it from jelling on the bottom of the jar or bowl. 
  3. Top with your choice of tropical fruit and enjoy the deliciousness! 

  • *It is up to you how thick you would like your chia pudding. 3 tablespoons to 1 cup of vegan milk will give you a completely thick pudding with a consistency similar to a soft jelly. Feel free to do 2 or 2 1/2 tablespoons for a more liquidy pudding.
  • This is a basic chia seed pudding recipe... it is creamy and slightly sweet to compliment the yumminess of the tropical fruit. Feel free to add any spices to the pudding such as cardamom, cinnamon or a vanilla bean to add more flavour. You could even add cacao/cocoa and make a chocolate chia pudding! yum yum.  

The nutrition information above is an approximate guideline and is calculated served with mango, kiwi fruit, pineapple and banana. Each serving of our delicious chia pudding contains 106% of your RDI of vitamin C, 14% RDI of iron and 27% RDI of calcium. It is also high in dietary fiber, manganese, vitamin B6 and contains 590mg of potassium. 

February 12, 2014

Vegan Vegetable and Soba Miso Soup Recipe

Recently we received a couple of requests from Veggieful viewers for a vegan miso soup... So here it is! I really love our version of the perfect vegan miso soup... it is healthy, comforting and so delicious. Miso soup is traditionally used as a classic Japanese breakfast and I absolutely love the idea of a warm, healthy soup breakfast. We have had it in the mornings a couple of times when we have leftovers... it is amazing! In our recipe we have used vegetable stock or water instead of the classic dashi... this is due to dashi (japanese stock) normally containing bonito flakes (fish). It is up to you whether to use vegetable stock or just water... see the tips section below for the amounts of miso to use for each option. 

Miso is such a wonder-food! It has so many benefits including helping the digestive process, great source of B-vitamins including B12, reduces the risk of many types of cancer, high in antioxidants, assists with weight loss, strengthens the immune system and the list goes on and on. When I was creating this recipe and experimenting with the amounts of miso, I found out that boiling miso is not recommended as it kills the healthy pro-biotic bacteria that is beneficial for our digestive system. The boiling process also reduces the yummy aromas and flavours of the miso and can cause it to become gritty and separate. Interesting hey? Here is another fact of the day for you, it is said that miso was brought to earth from the gods as a gift of longevity, health and happiness to mankind. I am not sure if that is true... all I know is that it brings me a lot of deliciousness, comfort and cravings for more more more miso! Hehehe... I hope you love this as much as we do. 

serves 4 - 6

   10 cups veggie stock* (see note in 'tips' below)
   1 garlic clove, minced
   thumbsize piece of ginger, minced
   1 tablespoon sesame oil
   1 cup sliced mushrooms
   1 carrot, diced small
   1/4 cup finely sliced green onions
   1 cup roughly chopped bok choy
   1 cup finely sliced cabbage 
   180g dried soba noodles
   1/4 cup miso*
   2 sheets thinly sliced nori

  1. In a large pot on high heat, add the veggie stock, garlic, ginger and sesame oil and stir until combined.
  2. Bring to the boil and add in the mushrooms. 
  3. Reduce the heat to a medium simmer and allow to simmer for a couple of minutes until the mushrooms begin to soften.
  4. Add in the carrots, green onions, bok choy and cabbage and stir until combined. Allow to simmer for another couple of minutes until the carrots begin to soften.
  5. Add in the soba noodles.
  6. In a small bowl, add the miso and about 1/2 cup of the liquid from the pot and stir until the miso has dissolved into the liquid. 
  7. Take the pot off the heat (we do not want to boil miso - see the 'tips' below for the reasons why). 
  8. Pour the miso from the small bowl into the large pot and stir until combined.
  9. Add in the nori and stir until the nori has softened.
  10. Serve immediately! Enjoy.

  • *You can use veggie stock or water. If you are not into a really strong miso taste, you can vary the amount of miso. Here are the combinations that I would suggest but always taste and adjust to your own liking:
    - 10 cups of veggie stock to 1/4 cup miso
    - 10 cups of water to 1/2 cup of miso and then add a little bit of salt or soy sauce for seasoning if desired.
  • Personally, I prefer the veggie stock and 1/4 cup of miso version... it has more flavour!
  • We use veggie stock or water instead of the classic dashi base which normally contains dried bonito (fish).
  • Feel free to use wakame seaweed instead of nori if you can find it!
  • Never boil miso as the boiling process kills the healthy pro-biotic bacteria that is beneficial for our digestive system and also reduces the yummy aromas and may become gritty. 

The nutrition information above is an approximate guideline. Each serving of our delicious miso soup is high in manganese, vitamin B6, vitamin C and vitamin A.