Easy to prepare, satisfying and full of flavour – adjust quantities to appetite and number of servings.
Hearty · protein-richChili sin carne
Ingredients
Kidney beans, black beans or corn, one can of chopped tomatoes, tomato sauce, bell pepper, onion, garlic, vegetable stock, cumin, paprika, chilli, salt and pepper. Serve with rice, cooked spelt as a wholesome rice alternative, and fresh herbs.
Method
Sauté the onion, garlic and bell pepper. First add the beans and corn and sauté for a few minutes. Only then add the canned chopped tomatoes and tomato sauce. Stir in the spices and a little vegetable stock, then simmer gently over low heat for up to 20 minutes. Season to taste and serve with rice or cooked spelt.
Pasta favouriteTofu spaghetti Bolognese
Ingredients
Whole-wheat spaghetti, firm tofu, onion, carrot, garlic, tomato sauce, olive oil, Italian herbs, soy sauce, salt and pepper. Optional: nutritional yeast to finish.
Method
Crumble the tofu by hand and fry in olive oil until golden brown. Finely dice onion, carrot and garlic and sauté. Add tomato sauce, a splash of soy sauce and herbs; simmer for 15–20 minutes. Serve with cooked spaghetti.
Oven-baked · creamyBaked sweet potato with filling
Ingredients
Sweet potatoes, vegan soy mince (rehydrated or prepared), chickpeas or black beans, spring onion, corn, bell pepper, lime juice, paprika, cumin, salt and pepper. For the vegan crème fraîche: unsweetened soy yoghurt or vegan crème fraîche, lemon juice, a little olive oil and salt.
Method
Pierce the sweet potatoes and bake at 200°C conventional heat for about 40–55 minutes, until tender. Prepare the vegan soy mince according to the packet instructions and briefly sauté it with beans or chickpeas, corn, bell pepper and spices. Split the sweet potatoes, add the filling and top with vegan crème fraîche mixed from soy yoghurt, lemon, oil and salt.
Crispy · customisableVegan pizza with tuna alternative or smoked tofu
Ingredients
Vegan pizza dough (optionally whole-wheat), tomato passata, oregano, vegan grated cheese (optional), red onion, capers and olives. Choose either plant-based vegan tuna or smoked tofu as topping, with a little lemon juice and fresh herbs.
Method
Roll out the dough and spread with seasoned tomato sauce. Top with onion, capers, olives and vegan tuna or diced smoked tofu. Bake according to the dough instructions – usually at 220–250°C – until the crust is crisp. Finish with lemon juice and herbs.
Stew · wholesomeLentil and tomato stew with spelt
Ingredients
Red lentils or a mixed lentil blend, one can of chopped tomatoes, sweet potato, smoked tofu, carrot, courgette, broccoli, onion, garlic, vegetable stock, paprika, thyme, salt and pepper. Serve with spelt (spelt berries or spelt rice).
Method
Cook the spelt separately in its own pot according to the packet instructions. In the stew pot, sauté the onion, garlic and diced smoked tofu. Add the carrot and sweet potato and cook briefly. Then add the courgette and sauté it before adding the canned chopped tomatoes and vegetable stock. You can add the red lentils or mixed lentil blend directly to the stew and cook according to the packet instructions, or cook them separately in another pot and stir them in later. Red lentils usually take about 10–15 minutes, while a mixed blend may need longer. Sauté the broccoli separately and stir it into the stew at the end. Alternatively, add it with the other vegetables from the beginning and let it cook in the stew. Season to taste and serve with the separately cooked spelt.
Photo credits: Flavur · Food.com · Lotao · Garden Gourmet · Radio NWW.
