Well Balanced Vegan Lunch for the Whole Family – Tuscan Bean & Pasta Soup

This is becoming a staple in our home since my lovely friends got me the cookbook 15 minute vegan comfort food which I hugely recommend. It’s inspired in one of the recipes there but I have changed a few bits. I love that is well balanced containing beans, carbs (pasta), veggies and green leafy vegetables. The spices make it so tasty that salt is not really needed. It’s simple and warming and it has become one of our favorite recipes.

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Ingredients

  1. 1 tablespoon of olive oil
  2. 1 onion finely chopped
  3. 1 stick of celery, chopped
  4. 1 carrot chopped
  5. 1 tablespoon of dried oregano
  6. 1 tablespoon of Thyme or basil
  7. 400g can of chopped tomatoes
  8. 1 liter of hot vegetable stock (I used homemade stock but using a stock cube will also do)
  9. 100g of orzo pasta (ensure egg free)
  10. 400g can of canellini beans, drained and rinsed
  11. A handful of Kale, stalks removed / or fresh spinach
  12. A handful of black olives chopped (optional)
  13. Sea salt and black pepper

Method

  1. Heat the olive oil in a large soucepan pover a medium heat and cook the onion, celery and carrot for a few minutes until the onion is soft and golden. Add the garlic oregano and thyme / basil and cook for a minute
  2. Add the chopped tomatoes, hot vegetable stock, pasta and canellini beans and cook for 8 minutes. Stir occasionally.
  3. Add the kale / spinach and cook for further 2 minutes. If using black olives add them in now. Season to taste with salt and black pepper. I do this after separating my daughter’s portion so that she doesn’t have any not naturally occurring salt.

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Semolina coconut vegan cake with fruits or nuts (2 variations)

Semolina is a great alternative to flour. It’s rich in protein, B vitamins and selenium which prevents heart diseases. This cake is really easy to make and it’s delicious. It’s free from refined sugar but it’s still quite high in sugar from maple syrup. For a low sugar version you can switch from syrup to dates and blend them in the batter. We always have it as a treat.

Ingredients

  • 2 cups of semolina flour
  • 1 cup desiccated coconut
  • 1/2 cup of maple syrup / golden syrup or similar
  • 1/2 cup vegan  butter
  • 1 1/2 cups plant-based milk (oat milk/coconut milk/almond milk/soy milk)
  • 2 teaspoons baking powder
  • 1 teaspoon of vanilla extract
  • 10-12 pecan walnuts (or your fav nut) or fresh strawberries

Method

  1. Combine all the ingredients except for the nuts and mix with a hand blender or mixer. Variation: you can add small pieces of strawberry for. Strawberry flavour variation.
  2. Preheat the oven to 160 degrees (fan)
  3. Pour the mixture into a tin and top it with nuts of small pieces of strawberry
  4. On a separate bowl mix 1/2 cup of maple syrup and two spoons of lemon juice
  5. Once the cake is brown and you can pierce it with a fork and the fork comes out dry take it out of the oven and pour the maple syrup and lemon juice over
  6. Let it cool for 1-2h before serving
  7. You can serve it with vegan whipped cream or ice cream while still warm

Avocado & Cashew Pesto Pasta

I love this cashew and avocado pesto, not just with pasta but with everything: salad, toast, courgette spaghetti… anything, really! It can be made in just 10 minutes and it’s perfect for summer as it’s so fresh.

Here is the recipe, I hope you enjoy it:

Ingredients

For the pesto

  • 150g cashews soaked overnight
  • 1 ripe avocado
  • The juice of 1 and a 1/2 lemons
  • 30g of fresh basil
  •  4 tablespoons of olive oil
  • 3 tablespoons of water (use the water from the soaked cashews)
  • 2 teaspoons nutritional yeast
  • 2 garlic cloves
  • Salt and pepper to taste

For the pasta

  • 15 cherry tomatoes
  • 4 servings of pasta (I used brown pasta)

Method

  • Combine all the pesto ingredients in a food processor and blend until creamy. Add salt and pepper to taste.
  • Cook the pasta as per packaging instructions and allow it to cool under the tab. Drain and mix with the pesto sauce. Cut the cherry tomatoes in half and mix with the pasta.

Avocado Chocolate Cake

Ingredients

For the cake:

  • The flesh of 3 avocados
  • 1/2 cup of almond or cashew butter
  • 1/2 cup of raw cacao powder
  • 1/2 cup of maple syrup or 1 cup if you don’t have dates
  • 10 dates
  • 3 tablespoons of chia seeds
  • 1 cup of rice flour (I used brown rice flour)
  • coconut oil to grease the tin
  • Fresh fruit to top (optional)

For the frosting:

  • 1/2 cup of coconut oil
  • 1/2 cup of raw cacao
  • 1/2 cup of maple syrup

Method

  • Preheat the oven to 180 degrees
  • Combine all the cake ingredients in a food processor and blend until smooth
  • Grease a cake tin with coconut oil and bake for 40 minutes or until you pierce with a knife and the knife tip is dry. While the cake is baking in the oven combine the frosting ingredients in a food processor and set aside in the fridge.
  • Allow the cake to cool and add the frosting on top. You can also top it with fresh fruit or flaked almonds. Enjoy!

This is the first time I bake using avocados and I must say, I’m impressed. My little one really enjoyed the cake for breakfast with some strawberries and coconut yogurt on the side.

 

Raw No Bake Chocolate Orange Cake

This is my new favourite dessert recipe! Up until now my all time favourite was the banana bread but this chocolate cake is jut so heavenly delicious. It’s also so quick and easy to make since it’s raw. It’s also gluten free and free from refined sugar. I hope you enjoy it.

Ingredients

For the cake

  • 300 grams of almonds
  • 6 tablespoons of raw cacao
  • 12 dates
  • 1/2 cup of maple syrup or any other syrup such as agave or date syrup
  • The zest of 2 oranges
  • A pinch of salt

For the frosting

  • 2 tablespoons of coconut oil
  • 1/4 cup of orange juice (freshly squeezed)
  • 2 tablespoons of almond butter
  • 2 tablespoons of maple syrup or icing sugar (I use Sukrin icing sugar replacement)
  • The zest of 1 orange and some extra to garnish

Method

Start by blending the almonds in a food processor until they form a coarse flour. Add the remaining cake ingredients and blend until the mixture forms a sticky paste.

Press the mixture into a tin or a mould, If you use your fingers to press the mixture into the mould or tin, wet them a little bit to make it easier. Set aside in the fridge.

In the food processor, blend all the frosting ingredients. Pour the frosting into the cake and put it back in the fridge for at least 45 minutes so that it thickens.

Garnish with orange zest before serving and enjoy!

Raw No Bake Coconut & Strawberry Cheesecake

This cashew cheesecake is really tasty. I love making a big batch and keeping it in the freezer.

Ingredients

For the crust

  • 200g of dates or 1/2 cups
  • 1/2 cup of almond flour
  • 1/2 cup of nut or soya milk

For the filling

  • 3/4 cups of soaked cashews
  • 1 tablespoon of cinamon
  • 1/4 cup of agarve syrup
  • 1 cup of strawberries (fresh or frozen)
  • 1/4 cup of coconut flour
  • 1/4 cup of soaked cashews
  • Juice of half lime to intensify the flavour (optional)

Method

Before you start you need to have soaked cashews for at least 4 hours. Use medjol dates or very soft and juicy dates. If your dates are dry you can soak them for 1h before using them.

  1. Place all the crust ingredients in a food processor and blend until it forms a paste.
  2. Line a rectangular recipient with baking paper (this is important so that the crust doesn’t stick to the bottom of your recipient). I usually use a food container. Press the crust ingredients firmly and spread forming a 1 cm even layer. Place the container in the freezer while you prepare the filling.
  3. Place the filling ingredients in a food processor and blend until smooth.
  4. Pour the content in the recipient and spread evenly.
  5. Freeze for at least 4 hours before serving. Once frozen cut in pieces and decorate. For better flavour remove from the freezer 15 minutes before eating.

If you like this recipe make sure you also check my raw key lime pie cake.

Raw No Bake Key Lime Pie Cake With Pistachio Crust

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Ingredients

For the crust

  • 3/4 Cups of pistachios
  • 1 Cup of flaked coconut
  • 1 cup of dates

Filling

  • 2 cups of cashews soaked overnight
  • 1/2 cup if lime juice and an extra lime to decorate the cake
  • 1/2 coconut cream or 1/4 of thick coconut milk from a can and 1/4 of coconut oil
  • 1/4 agave syrup
  • 1 tablespoon of green food coloring

Method

Before you start you need to have soaked cashews for at least 4 hours. Use medjol dates or very soft and juicy dates. If your dates are dry you can soak them for 1h before using them.

  1. Place all the crust ingredients in a food processor and blend until it forms a paste.
  2. Line a rectangular recipient with baking paper (this is important so that the crust doesn’t stick to the bottom of your recipient). I usually use a food container. Press the crust ingredients firmly and spread forming a 1 cm even layer. Place the container in the freezer while you prepare the filling.
  3. Place the filling ingredients in a food processor and blend until smooth.
  4. Pour the content in the recipient and spread evenly.
  5. Freeze for at least 4 hours before serving. Once frozen cut in pieces and decorate. For better flavour remove from the freezer 15 minutes before eating.

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If you like this recipe make sure you check the strawberry raw cheesecake.

Chocolate Quinoa Cake with Coconut Cream

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It’s my husband’s birthday tomorrow and I’ve just finished the birthday cake. Hopefully it will taste as good as it looks. I will have to update the blog to let you know. It’s super quick and easy to make, here is the recipe:

Ingredients for the base:

  • 2 cups cooked quinoa
  • 3/4 cup coconut oil melted
  • Egg replacement for about 4 eggs (or 4 eggs if not vegan)
  • 1/3 cup almond or soya milk
  • 1 shot espresso or coffee alternative (I used barley & chicory Whole Earth non caffeine coffee alternative)
  • 2 tsp vanilla extract
  • 1 cup of agave syrup
  • 1 cup of raw cocoa powder
  • 1 1/2 tsp baking powder or 1 sachet
  • 1/2 cup of brown rice flour (optional)
  • 1 tsp baking soda
  • 1/2 tsp salt

 

Ingredients for the coconut cream

  • Coconut cream (buy cream, not milk) – discard any liquid and keep only the thick part
  • 1 tsp of vanilla extract
  • 1 tbsp of icing sugar (I used Sukrin icing sugar replacement)

Method

  • Blend all the base ingredients in a food processor or with a blender and pour the content in two cake tins
  • Bake in the over at 180 degrees (fan) for 30 minutes or until when piercing it with a fork, the fork comes out clean
  • While it cooks mix the coconut cream ingredients in a cooled bowl
  • Allow the base to cool completely on the tin (this is important since it won’t be very consistent until it cools)
  • Add the coconut cream and top with fresh or frozen fruit

Pecan & Cashew Easy Banana Bread

This Banana bread is delicious and so filling. It’s also very easy to make.

Ingredients

  • 4 large ripe bananas
  • 1 cup of cashews
  • 2 cups of pecans
  • 1 cup of brown rice flour
  • Half cup of maple syrup
  • 3 tablespoons of chia seeds
  • 2 tablespoons of cinnamon
  • A pinch of nutmeg (optional)

Method

Preheat the oven to 150 degrees (gas). Place the cashews and pecans in the food processor and blend until they form a flour. Add the chia seeds, brown rice flour, cinnamon and nutmeg and mix together.

In a separate bowl mash 3 bananas and save the fourth one for later. Add the maple syrup to the bowl and mix well. Add the remaining ingredients that you mixed in the food processor and mix with a fork.

Grease a loaf tin with coconut or olive oil and place the mixture in. Use the remaining banana to decorate the top of the banana bread for a shiny finish. Place in the oven until you can insert and knife and bring it back dry (it usually takes 70 to 90 minutes). Let it cool so that all the ingredients stick together (this is important).

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Enjoy for breakfast, dessert or snack.

Quick Chickpea and Spinach Curry

Ingredients

  • 2 onions diced
  • 1 tablespoon each of ground coriander, paprika, cumin, turmeric and cayenne pepper
  • 2 Garlic cloves diced
  • 400g Chopped tomatoes
  • 400g Tinned chickpeas or 250g of chickpeas soaked overnight
  • 100g Spinach
  • A pinch of sea salt and black pepper
  • 500 ml of water of veggie stock

Method

  1. Heat 1 tablespoon of olive or coconut oil in a pan. Add the spices, garlic and onions.
  2. Once the onion is golden add the chickpeas, tomato and the 500ml of water or vegetable stock.
  3. Cook for 10 minutes if using tin chickpeas or from 1h to 1h and a half if using soaked chickpeas.
  4. 5 minutes before finishing cooking add the fresh spinach.

 

 

Chocolate Hummus with pretzels

This dip is such a sweet and healthy treat. It’s so filling and full of iron. It takes 5 minutes to make. It keeps well in the fridge for 4 days but I doubt that it’ll last that long. I had it with mini pretzels and it was delicious.

Here is the recipe:

Ingredients

  • 1 tin of chickpeas rinsed and drained
  • 1/2 cup of raw cacao powder
  • 1/2 cup of maple syrup
  • 7 medjool dates (pitted) or more maple syrup
  • 1 cup of cashews soaked overnight (or 1/2 cup of almond butter)
  • 1 tablespoon of tahini (optional)
  • Chocolate chips (optional)

To serve

  • Chocolate chips
  • Pretzels

Method

Combine all the ingredients in a food processor except for chocolate chips (if using). Once it forms a smooth paste add the chocolate chips and combine by pulsing the food processor a few times.

Serve with pretzels and more chocolate chips on top.

Homemade Gnocchi with tomato sauce

Gnocchis are so filling and sometimes they can be pretty heavy. I have created a lighter version of this Italian food. These Gnocchis are made with gram flour (chickpea flour) and rice flour which makes them healthy and well round up meal. This recipe is gluten free.

I like to have them with a tomato and mushroom sauce and a crumble of pine nuts and sunflower seeds.

Ingredients:

For the gnocchis

  • 600g of potatoes
  • 100g of buckwheat flour
  • 100g of chickpea flour (gram flour)
  • Salt
  • Olive oil

For the crumble

  • A handful of sunflower seeds and pine nuts
  • 2 tablespoons of nutritional yeast

For the sauce:

  • 3 onions diced
  • 4 garlic cloves finely diced
  • olive oil
  • 250g of button mushrooms
  • 1 tin of tomatoes or 1 jar of passata
  • 3 tablespoons of balsamic vinegar
  • Salt and pepper to taste

Method

  • Peel and cut the potatoes into chunks and boil in salty water until soft (it usually takes 30 minutes). Rinse the potatoes and wait until they cool.
  • Once they are cool mash and knead with your hands and combine with the flour and a good spurt of olive oil. Once it´s all combined, knead into a sausage like shape and cut the gnocchis.
  • To cook the gnocchis boil them in salty water until they float.
  • Prepare the tomato sauce by sauteing the onion, garlic and carrot. Once they are golden, add the mushrooms. After 5 minutes add the tomato and balsamic vinegar. Cook on a low heat for 10 minutes. Add salt and pepper to taste.
  • To make the crumble, roast the sunflower seeds and pine nuts in the oven or in a pan. Blend them in a food processor. Add the nutritional yeast. Sprinkle on top.

Enjoy!

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