Plant Based Box Recipes 8/10/2020
Food is one way to our hearts and we can confidently say that Korean cuisine has made its way into ours. As the Market Box team we’re privileged to be invited to experience the tastes of Korea and are so happy to have you join us in celebrating the rich traditions and cultures found in our beautifully diverse city. Special thanks to Sepial Shim of Sepial’s Kitchen for her kimchi (not in Small box), Korean seasoning and melting pot of traditional recipes shared for our Korean week! Join her this Thursday as she shares traditional Korean cuisine Tips ‘n Tricks on our Instagram feed (@ucook.market).
Dried Fig and Pear Granola
A flavourful and healthy granola with loads of crunch!
Peel and core 1 large Terra Madre pear, then cut it into large chunks. Blend to a smooth purée.
Combine the pear purée with 60ml of coconut oil, 60ml of vegan-friendly sweetener such as agave syrup or coconut nectar and 5ml of vanilla essence in a large bowl. Whisk until well combined.
Add 500ml of oats, 250ml of slivered almonds (or nuts of your choice), 125ml of coconut flakes, and a couple of pinches of warm spices such as cinnamon, nutmeg, ginger, or cardamon.
Toss well until all the dry ingredients are evenly coated. Spread the mixture onto a baking tray lined with baking paper. Bake at 160°C for 20 minutes or until golden and crunchy, shifting halfway. Let cool on the baking tray for 15 minutes, then break into clumps and toss with 250ml of roughly chopped dried Weltevrede figs. Enjoy your golden breakfast crunch!
CHEF’S TIP: You can dress this granola up even more by adding dates or dried cranberries – just be sure to reduce the sweetener if you do add dates!
Mushies on Spinach Toast
The breakfast of champions! This filling meal is a flavour-packed start to the day.
Roughly chop some Funky Fungi mushrooms.
In a very hot pan, fry mushrooms in oil. In the final 2 minutes – once the mushrooms are golden – add a knob of plant based butter, some crushed garlic, and some chopped herbs of your choice.
Toast some slices of your spinach bread.
Remove the mushrooms from the pan, add some more oil, and fry your free-range Georgiev egg on a medium-high heat to your liking.
Grate some of Vegan Mozzarella, scatter over the mushrooms and top with some of Sepial’s kimchi.
CHEF’S TIP: Don't add the plant based butter at the beginning of frying the mushrooms, as the high heat will burn the butter.
Cheesy Spinach Bread Toastie
These crispy and cheesy sandwiches are sure to become a morning favourite!
Heat some oil or plant-based butter in a nonstick pan over a medium heat.
Spread one side of each spinach bread slice with some more plant-based butter.
Place the spinach bread in the pan, buttered side down, and some Vegan Mozzarella. Season with salt and pepper.
Place the other slice of spinach bread on top of each sandwich, with the buttered side facing out.
Cook for 2-3 minutes per side, until golden brown and the cheese has gone shmelty.
Remove from the pan and serve immediately. Cheese!
CHEF’S TIP: Smear on some pineapple jam (recipe under Tips ‘n Tricks) for that sweet kick.
Scrambled Tofu with Sweet Peppers
Tofu Tub’s tofu and sweet peppers make this banging brekkie utterly delicious.
Preheat the oven to 180°C.
Roughly dice some sweet peppers, and place them on a baking tray. Toss with some oil, a splash of balsamic vinegar, a pinch of sugar and some pepper. Roast until they start to brown and soften.
Fry off some diced onion in a pan with some oil until caramelised. Stir in some grated garlic, some fresh chopped herbs, and cook until fragrant.
Roughly mash the tofu with a fork, also keeping some chunky pieces. Add to the caramelised onion — turn up the heat and fry for a further 5 minutes.
Lightly toast some bread slices until they are all golden and irresistibly delicious-looking.
Load it up with your tofu scramble, roast peppers and a garnish of fresh chopped coriander. Feast on it!
NUTRITIONAL BENEFIT: Tofu is a good source of plant-based protein and contains all nine essential amino acids making it a real bonus for any plant-based diet.
Sepial's Simple Veggie Korean Soup
A hearty, flavourful and seasonal veggie broth served on a bed of Downtown Ramen’s noodles. Topped with some of Sepial’s Korean seasoning, and kimchi.
Peel and dice 2-3 medium potatoes into 1-2cm cubes.
Mince 5 cloves of garlic and a thumb of ginger.
Slice up 1 onion and 1 rinsed leek into 1 cm thick pieces.
Dissolve enough veggies stock for 2 liters of water and boil with the potato, garlic, ginger, onion and leek for 15 minutes or until the potato is soft.
Add some sliced exotic mushrooms in the last few minutes until tender.
Cut 200g firm tofu into 2 cm cubes. Season with a pinch of salt.
Reduce the heat to a very slow simmer, gently add the tofu into the pot in a circular motion. Stir until the tofu is heated through.
How to serve: Cook your ramen noodles in boiling water for 3-5 minutes until al dente. Prod them as they cook to separate. Taste to test once cooked. Then drain and dish up into bowls. Immediately pour the broth and veggies on top of the noodles, and garnish with thinly sliced spring onion. Sprinkle a tablespoon of Sepial’s Korean seasoning on top and serve. You can top with some kimchi or serve it on the side. Enjoy!
CHEFS TIP: For extra flavour add some carrot and radish to the broth if you have any available!
Korean Tofu and Leek Skewers
These vegan Korean tofu skewers are the perfect dish for your Saturday braai!
Slice up your tofu into bite-sized cubes. Marinade in some of Sepial’s Korean seasoning overnight.
On a skewer alternate between tofu pieces and rinsed and chopped leek and cook on a hot griddle pan or over the fire for 2 - 3 minutes a side – until golden and tender.
Sprinkle with toasted sesame seeds, some chopped coriander and serve your Korean-style skewer!
CHEFS TIP: You could also put your tofu skewers on the oven grid and cook at 200°C, rotating every minute or so. Note you won't get the same colours on the skewer as you would when doing it on a griddle pan or over the braai.
Mushroom Ramen Noodle Bowl
A delicious aromatic Funky Fungi mushroom with Downtown Ramen noodle bowl!
Add a drizzle of vegetable oil to a pot on medium – high heat. Add your sliced or whole mushrooms to the pot and begin to brown. Add a tablespoon of grated ginger and garlic to the pot and cook until aromatic.
Rinse and roughly chop some leek and finely slice some spring onion. Add to the mushrooms, and cook until soft.
Cook your ramen noodles in some boiling water for 3-5 of minutes until al dente. Prod them as they cook to separate. Drain and throw through some cold water to prevent sticking.
Add some of Sepial’s Korean seasoning to the veggies, stir to coat and season to taste with some fresh Limey’s lime juice and salt.
Add the drained noodles and toss to coat.
Garnish with some chopped coriander, and serve with a lime wedge on the side.
CHEFS TIP: Adding some ground cayenne pepper to the mushrooms has the ability to boost your metabolism. Spice is nice!
Ultimate Korean Tofu Burger
Fragrant Tofu Tub tofu patties marinated in Sepial’s Korean seasoning, served with Naturally Organic coriander and Bolgari coconut yoghurt, Sepial’s kimich, smashed avocado, and Naturally Organic radish. Served in a bun – it’s utter bliss!
Cut the Tofu Tub tofu into burger patty shapes using a cookie cutter – if you have one.
Grate a clove of garlic and a piece of ginger into a bowl with a couple of spoonfuls of Sepial’s Korean seasoning. Place the tofu into the bowl and set aside to marinate.
Finely chop the coriander and add to some yoghurt. Season with a dash of vinegar, salt and pepper. In a bowl smash some avocado with a fork, a generous squeeze of lime juice and season with salt to taste.
Place a pan over a medium high heat with oil and fry your tofu patties on each side until they begin to turn golden and crisp up.
Wipe down your pan and dry fry your sliced burger buns until slightly toasted – placing the cut sides down.
Assemble your burger by spreading the flavoured yoghurt and smashed avocado on each side of the bun. Then stack the burger with the fried tofu patty, Sepial’s kimchi, and some sliced radish. Mouthwatering perfection!
CHEFS TIP: This is already a really good burger – the only thing you can do to enhance it is to serve some sweet potato wedges on the side !
Glazed Tofu on Zesty Baby Marrow Noodles
Let the porous tofu soak up the flavours of soy sauce and balsamic vinegar. Finished off in the pan with ginger and garlic and served on top of a bed of marrow noodles!
Push the liquid out of the tofu by laying it on a baking sheet topped with layers of paper towel. Then place tofu in a shallow baking dish.
Put 125ml of balsamic vinegar, 125ml of soy sauce, and 45ml of brown sugar and boil in a saucepan while stirring to dissolve the sugar.
Once boiled pour over the tofu and let it sit for at least 1 hour.
In a nonstick pan over medium heat, add 2 thinly sliced garlic cloves, and some thinly sliced ginger with a drizzle of oil and sauté for about 1 minute until it begins to brown.
Add the tofu and cook until golden brown on all sides. If the garlic and ginger look like they are burning take them out and reserve later for garnishing.
Once tofu is ¾ done, put the marinade in the pan and let it reduce until it begins to glaze the tofu.
Spiralize some baby marrow, or ribbon with a peeler, or simply grate. Toss with some olive oil, lime zest and salt.
Once the tofu is done, place on top of lime zested baby marrows. Enjoy this light and healthy number!
NUTRITIONAL BENEFIT: Spinach is rich in Vitamin K. This micronutrient is vital for wound healing, bone health, important cognitive functions, and lowering blood pressure. Add baby spinach to sauces or smoothies for a Vitamin K kick!
Zesty Marinated Broad Bean Toastie
Lemony and herbaceous marinated Umthunzi broad beans are the star of this open sandwich, perfect for an easy delicious lunch.
Bring a pot of water to boil. As it boils, remove the broad beans from their pods.
Boil the beans for 3-4 minutes, then refresh in cold water to stop them from overcooking. Remove the outer shell from each bean, discarding the shells.
In a jar, combine equal quantities of olive oil and white wine vinegar. Flavour with citrus zest, minced garlic, and sliced chilli for a kick. Add fresh herbs of your choice – rosemary, dill, coriander, or mint are great options. Season with salt and black pepper, then shake well to combine.
Add the blanched broad beans to the jar and ensure that they are fully submerged in the vinaigrette. If not, add equal quantities of olive oil and vinegar until the beans are covered.
Marinate for at least 1 hour before serving, or store in the fridge for up to 3 days.
Brush a slice of bread with olive oil and rub it with a clove of garlic. Toast the bread in a pan until crisp and golden.
Top the toastie with cheese of your choice (you can pop it under the grill to get it melty if you would like), then spoon over some of the marinated broad beans. Top with some rinsed Terra Madre baby spinach dressed with some olive oil and salt. It’s simple yet bursting with deliciousness.
NUTRITIONAL BENEFIT: Broad beans are an excellent vegetable source of protein and fibre.
Potato and Leek Soup with Crunchy Croutons
Quick and simple Patrysvlei potato and Naturally Organic leek soup.
Preheat your oven to 180°C.
Cut some bread into bite-sized cubes. Place on a tray, toss with some oil, and season. Bake for about 15 minutes shifting halfway, until lightly golden. Remove and let cool.
In a pot, melt some plant based butter and put in 250g of cubed potatoes, half a sliced onion, 250g of rinsed and roughly sliced leeks. Coat them well in the plant based butter.
Season and continue to cook over a gentle heat with the lid on for about 10 minutes until the veggies are soft but not coloured.
Once soft, pour in 425 ml of stock and bring to the boil and cook for a further 5 minutes until the veggies are just cooked.
Then purée it with a blender ( a hand blender works too) until silky smooth.
Season to taste, and serve in a bowl with a light drizzle of Bolgari coconut yogurt, and some golden croutons. Enjoy!
NUTRITIONAL BENEFIT: Leeks are a good source of Vitamin A, C and K - supporting your eye health, boosting your immune system and assisting with adequate blood clotting and wound healing processes.
This spicy Naturally Organic pineapple chutney won't disappoint and can be eaten with literally anything!
Peel a whole pineapple and cut into small - medium chunks (you are looking for about 100g of pineapple after you have peeled and cut this fruit up).
Place the pineapple in a pot with about 45ml of lime juice, 20g of castor sugar, a ¼ teaspoon of chilli powder (optional), a ¼ of a red chilli that has been finely sliced and deseeded (optional), a ¼ teaspoon of turmeric and salt.
Cook down on a medium heat to a jam like consistency, stirring occasionally.
Season to taste and store in a glass jar in your fridge. Sweet and versatile!
NUTRITIONAL BENEFIT: Pineapples are high in bromelain, an enzyme that helps the body break down and digest proteins easier, while also helping to protect the digestive tract lining with the use of immune cells.
Crunchy Cabbage Slaw
A crunchy side salad adding fresh zing to any meal!
Finely slice some Naturally Organic cabbage and carrot.
Add a large tablespoon of vegan mayonnaise or Bolgari coconut yogurt, and a touch of Sepial’s kimchi pickle juice.
Chuck in whatever else you feel like: fresh chopped coriander, sliced spring onion, radish, some diced pear work perfectly here. But you’re free to choose what works for you here, chef! Season with salt and pepper, toss to coat and set aside until serving. Deliciously crunchy!
NUTRITIONAL BENEFIT: Cabbage is a great source of Vitamin K, which is vital for wound healing and bone health. Eat your slaw and hurt no more.
Crispy Sweet 'Taties
These make a beautiful snack or a tasty side to any dish.
Cut some Patrysvlei sweet potatoes into thin slices – about 0.5 cm thick.
Put the thinly sliced sweet potatoes into a shallow bowl with flour, ensuring that every slice of sweet potato is coated with a thin layer of flour.
Whisk an egg substitute. And heat up some oil in a pan over medium heat.
Then, coat each slice of sweet potato with a thin layer of egg before pan-frying until golden brown on both sides.
Garnish with some black sesame seeds and enjoy this quick and easy tasty snack!
NUTRITIONAL BENEFIT: Serve with some honey or agave syrup for a sweet twist, or top with some guacamole for a savory zest.
Asian Style Coriander Pesto
A perfect, powerful addition to any meal of the day.
Add about a cup of firmly packed coriander leaves, 1 birds eye chilli deseeded, ½ a cup toasted cashews, 1 big clove of garlic, a small head of ginger, 1 tablespoon coconut or palm sugar, 1 ½ tablespoons freshly squeezed lime juice and ½ a cup of olive oil all to a food processor and blend till combined but but not completely smooth.
Season with salt and pepper to taste and you are ready to go!
NUTRITIONAL BENEFIT: Coriander, like any other fresh herbs, are very nutrient-dense. It is rich in calcium, manganese, iron, dietary fibre and magnesium, as well as many vitamins and phytonutrients. Add it to sauces, soups, salads and even just as garnish - every bit counts
Spinach Bread Croutons
Take your salad game to the next level with these beautiful crispy green croutons.
Preheat your oven to 180°C.
Either cut into cubes or tear your Spinach King spinach bread slices into bite-sized pieces.
In a bowl, add a glug of olive oil. Grate in 1-2 cloves of Simply Fresh garlic and some finely chopped herbs (we like rosemary). Season to taste.
Place your croutons onto an oven tray and drizzle over the flavoured oil until coated. Spread out the croutons so they are not touching each other.
Place in the oven for 5 minutes. Remove and turn each crouton over and place back in the oven for 5 mins until crispy. Season again to taste.
Add to any salad for a crunchy flavour burst – enjoy!
NUTRITIONAL BENEFIT: And for a health-boosting bonus, the spinach bread is gluten-free!
Fig Energy Balls
You might be more familiar with date balls, but dried figs are a great alternative for these delicious on-the-go snacks.
Soak the dried figs in a bowl of boiling water, checking and removing any hard stems. Let stand for 5-10 minutes, or until the figs are soft and fully rehydrated. Drain well.
In a food processor, pulse 200ml of walnuts (or nut of your choice) until coarsely chopped. Add the drained figs, 15ml of chia seeds or flaxseeds, 5ml of vanilla essence, 15ml of honey or agave, a pinch of cinnamon and a pinch of salt. Pulse until well combined, it should look like a rough and sticky dough.
Using wet hands, roll the mixture into small balls, about the size of a tablespoon.
Store in the fridge for up to 3 weeks. Yum!
NUTRITIONAL BENEFIT: These are infinitely customizable to your taste. Try soaking the figs in hot coffee instead of water for a caffeine kick, or add up to 60ml of cocoa powder for a chocolatey twist.
A traditional Korean sweet, commonly found as a street food and is very similar to honeycomb!
Put 1 tablespoon of white sugar in a ladle or small pot. Hold the ladle or pot on top of the stove at medium-low heat and melt the sugar for about 3-4 minutes until it becomes liquid and is semi-transparent. Avoid burning by stirring constantly while it melts, taking it away from the heat anytime it starts to get too hot and lowering the heat if necessary.
Once it has turned into a syrup remove it from the heat and immediately add a pinch of baking soda to it and stir well.
Return the ladle or pot to the heat for a very short period of time so that the mixture puffs up - if it starts to turn a dark brown colour, remove from heat as it is a sign of it burning.
Pour the mixture directly onto a greased plate or surface and immediately press down on the mixture with another flat, oiled surface to make it into a thin disc – hold for a few seconds.
Enjoy with a cuppa tea or coffee.
CHEFS TIP: Press a cookie cutter onto the disc straight after flattening it to get a cute pattern!