Plant Based Recipes 28/05/2020
Morning Immunity Booster
Your body’s very own superhero – in a mug. Balance out your body's pH levels and ward off the corrosive effects of too much acidity. Kapow!
- Boil the kettle, and place your freshly boiled water into your favourite mug.
- Squeeze in the juice of a quarter/half a lemon per person – depending on how voluptuous your lemon is. Drink your powerful concoction on an empty stomach, and let it digest for about half an hour before you consume anything else (we recommend laying in the sun with a good book while you do).
- You can add in a squeeze of honey if you want to sweeten things up.
Drinking lemon water first thing in the morning hydrates the body – while the Vitamin C from the lemon gives you an immunity boost to start off your day.
Tropical Sunshine Smoothie
A healthy start to the day – to remind you of those warm summer beach days.
- Blend up some banana and pineapple, with some yogurt and a few ice cubes, to make a deliciously bright tropical smoothie.
- Add some fresh chilli or ginger if you want to spice it up a bit – it’ll warm you up just like summer did.
Smoothies are a great way to pack in your 5-a-day and give your body an extra boost from any nutrient-dense herbs and spices. The benefit of smoothies over juices? The high fibre content, keeping your gut healthy and your immune system strong.
Fiery Beans on Toast
Spicy beans to warm you up from the inside out – shakshuka-lovers, this one’s for you.
- Soak your sugar beans overnight – then drain.
- In a deep pan with some butter or oil, fry some diced onion and grated garlic with some chilli until soft. Stir in 1 tbsp of red wine vinegar and cook until it evaporates. Add in some diced tomato, and a splash of water, and simmer for 10 minutes until thickened. Add the drained beans, and some freshly chopped herbs – cook until piping hot. Season to taste.
- Pop some sliced bread in the toaster.
- Butter the toast, pile on the beans, and finish with some cheese if you fancy, and a sprinkle of chopped coriander. Yum.
These red speckled beans are high in soluble fibre – this absorbs water in the stomach and forms a gel, which slows the absorption of carbohydrates. Thus, this humble little bean raises blood sugar levels nice and slowly and keeps you feeling fuller for longer.
AVO ALL DAY
Ah, the Avocado – has a more well-rounded ingredient ever existed? And we’re not just talking about your curves, Avo. With your nutty flavour, buttery texture and abundant nutrients – it’s safe to say that you are one of nature’s most impressive achievements.
You’re rich in vitamins and minerals, high in mono-unsaturated fats (the good fats), and you put the banana to shame with your impressive levels of potassium.
The tricky part is choosing when and how to relish you – will it be for breakfast in a smoothie or smashed on toast? As a delectable guacamole (nacho chip in hand), or wrapped up in a tasty taco? Maybe even for dessert, in the form of the most perfect Chocolate Avocado Pudding.
Oh Avo, you just make every culinary experience that much better – if we could have it our way, we’d have avo all day, every day.
Creamy Avo (& Cacao) Smoothie
- Blend up some avo, banana and a dash of oat milk or coconut cream.
- To take this smoothie to the next level, we love to add cacao powder, cacao nibs, coconut flakes, and something sweet (like dates or honey). Mmm!
Avocados are a great source of vitamins C, E, K, and B-6, as well as riboflavin, niacin, folate, pantothenic acid, magnesium, and potassium. They also provide lutein, beta-carotene, and omega-3 fatty acids.
Smashed Chilli Avo on Toast
Spice up your life with this twist on a millennial favourite.
- In a bowl, smash up your peeled avo with a fork, add some fresh lemon juice and season with salt and pepper.
- Toast some sliced bread.
- Smear your smashed avo onto your toast, and garnish with some chopped chilli and coriander.
Some crispy tempeh would be a dream to add here.
Holy Guacamole with Nachos
Smashed avo, tomato, red onion, coriander and lemon – with nachos, of course.
- In a bowl, smush up some avocado with a fork until smooth.
- Add in lots of chopped fresh coriander and lemon juice – for that authentic flare of Mexican flavour.
- Mix in some finely chopped tomato and finely diced red onion. Season to taste.
- Grab the nachos and tuck in.
Some pickled onion (recipe in Snacks & Sides) would add a scrumptious layer here.
Creamy Avocado Pasta Sauce
This pasta sauce is super simple to make, and loaded with all the healthy fats – hello pasta season!
- In a food processor or blender, add: ½ a cup of nuts (macadamias, cashews, almonds), 2 avocados, a bunch of mint (or your herb of choice), a drizzle of olive oil, the juice of 1-2 lemons, a pinch of paprika, and seasoning.
- Blend until smooth and creamy – season to taste on completion.
- Serve with any pasta of your choice – pasta la vista, baby.
Sprinkle over some freshly chopped chilli for colour and a bit of winter warmth.
Baked Avocado Fries & Spicy Dipping Sauce
Almond-crumbed avo fries served with a creamy spicy Adobo salsa dressing – and just like that, fries and avos became one.
- For this recipe you will need: 2 avocados, ¼ cup of corn flour/chickpea flour, a tablespoon of oil (of your choice), ½ a cup of plant-based milk, spices (to taste), 2 tablespoons of nutritional yeast, ½ a cup of ground almonds, and some sesame seeds.
- Preheat the oven to 200°C. Place the corn flour/chickpea flour on one plate. In a bowl, whisk together the oil and milk. On another plate, place the ground almonds, sesame seeds, spices, and your nutritional yeast.
- Cut the avos in half lengthways and remove the pip. Peel off the skin, and cut into thick slices lengthways. Dip the avo into the corn flour/chickpea flour, then into the milk and oil mixture, and lastly, into the ground almonds. Make sure they are evenly coated. Repeat the process for each slice.
- Bake in the oven for 20 minutes, flipping them halfway.
- For the sauce, combine your vegan yoghurt with some smoky salsa, seasoning and lemon juice to taste – add some fresh chilli if you like the spice.
Known as the ‘fruit of the gods’ by Central American Indians, and for very good reason. Avos are nutritionally-dense – but one of their most favourable properties is their monounsaturated fat content (the good fats), which are an essential part of a healthy diet.
Mexican cuisine is all about flavour, flavour, and more flavour – it sure doesn’t hold back, and neither should you.
Your box is brimming with an array of Mexican-inspired ingredients, from fresh delights to pantry-fillers, and even some artisanal goodies. For that fresh, tropical feeling, we’ve got avocados (yay for avo season), bananas, pineapple, red cabbage, chillies, tomatoes, sweet corn, and jalapeños. Also gracing your cardboard slats are El Burro Mercado’s heirloom corn tacos, Santa Anna’s organic nachos, Aioli’s smoky Adobo chilli salsa, Mama Alles’ sage and butter bean spread, locally grown sugar beans, black bean tempeh from Boemboe – and the list goes on.
Soak your sugar beans overnight to make El Burro Mercado’s refried bean tacos, or roast some tempeh in Adobo salsa for Aioli’s delectable tostada! Make a pineapple salsa, or even a pineapple margarita (hello, Level 3) to sip on while you celebrate. Char some corn-on-the-cob, or make that infamously delicious Mexican street food: corn esquites. The options are endless, but some of our stand-out winners are here – delicioso!
Bangin’ Baked Chilli Popper
Crispy, creamy, spicy, cheesy – and quite literally the best bite you’ll ever experience.
- Preheat the oven to 220°C. Slice your jalapenõs lengthways on one side, just deep enough to take out the seeds (use a spoon, not your finger – that will burn).
- Mix some butterbean and sage spread with some chopped coriander and cheese (reserving some).
- Stuff the peppers with the dip and cheese mixture (you might have a small amount left over – we won’t judge if you eat as is).
- Place your stuffed poppers onto a tin foil lined baking tray, and bake in the hot oven for 10-13 minutes, until starting to turn golden. Take a bite!
Jalapenos are mild to medium heat, at 2500-10000 scoville heat units. The greener the chilli, the more mild the burn. Jalapenos are also loaded with vitamin C and vitamin B6.
This cheesy mexican corn is garlicky, spicy, sweet, cheesy, herby, lemony – all at the same time.
- Sauté some crushed garlic and chilli in butter or oil. Slice the kernels from the cob, and add them to the pan – frying until cooked.
- Add a spoonful of yoghurt and some cheese and stir (drool).
- Remove from the heat. Add some lemon juice and chopped coriander. Season to taste.
This can be served as a side with nachos, or spooned over your tasty tacos for an added flavour layer, or simply on its own – it’s that good.
El Burro Mercado’s Refried Bean Taco
This taco will take you straight to heaven – over and over again.
- Make some pickled onion (recipe under Snacks & Sides).
- Soak 1 cup of sugar beans in some water overnight, then drain.
- Place a pan over medium heat with some oil. Fry up 2-3 cloves of garlic (diced) and 1 onion (also diced). Add the drained beans and your preferred spices – we recommend 1 tsp cumin, 1 tsp chilli/cayenne and salt. Fry until fragrant (take a good whiff of that goodness). Then, add some water (enough to submerge the beans) and simmer until soft (about 30 minutes) and the water has reduced.
- Mash your beans a little towards the end ,with a potato masher or the back of a fork – refried bean-style. Season to taste.
- Char your mielies on the braai or hot grill. Slice the kernels off the cob, season and set aside.
- Thinly slice some red cabbage and toss through some chopped coriander, lemon juice and salt. Slice up some glorious, buttery avo.
- Heat up your tacos in a pan until warm and lightly golden. It’s taco building time! Load your tacos with some refried beans, charred corn, cabbage, coriander, avo, pickled red onion, a dollop of yogurt, and some Aioli’s Adobe Salsa for an extra flavour punch.
A spicy pineapple margarita would be great with this by the way.
Spiced Pumpkin Taco
Roasted spiced pumpkin with homemade tomato salsa and pickled onion – easy peasy pumpkin squeezy.
- Preheat the oven to 200°C.
- Make some pickled onion (recipe under Snacks & Sides).
- Cut up your pumpkin into bite sized pieces and spread them out evenly over a baking tray. Coat in oil, and any spices you desire – we recommend some cumin, oregano, paprika, chilli, salt and pepper. Roast in the hot oven for 15-20 minutes, until cooked through and golden.
- Make your fresh salsa by combining some diced tomato, chopped coriander, lemon juice, diced chilli and salt.
- Heat up the tacos in a pan until warm and lightly golden. It’s taco building time! Load your tacos with some roasted pumpkin, tomato salsa, some pickled red onion, a dollop of yogurt for that creamy layer – and, of course, Aioli’s Adobo Salsa.
Aioli’s Tempeh Tostada
Because you gada, make-a the tostada.
- Slice up some tempeh into bite-sized cubes.
- Make your holy guacamole by combining the flesh of 2 avos, a small bunch of chopped coriander, 1 clove of garlic (peeled and grated), 30ml of olive oil, the juice of 1 lemon, and some salt and pepper (to taste). The texture is up to you, we like it smooth for this dish. Use a fork or a food processor.
- Slice up some red onion, and chop up some coriander for garnish. Get some vegan cheese ready.
- It’s tortilla-frying time! In a large, heavy-bottomed saucepan or Dutch oven, heat the oil over a medium-high heat until it reaches 180°C (350°F). Ensure that there is at least 4cm of oil in the pan – we are going to be frying the tempeh and the tortillas.
- Fry your tempeh until it’s golden brown – then, take out with a slotted spoon and put onto some kitchen towel to absorb any residue oil. Then, toss your tempeh in a bowl with some Adobo salsa while it’s still hot.
- Then, working in batches to avoid overcrowding, add as many tacos as you can fit into the oil, flipping occasionally. Cook until golden and firm, for about 1 minute.
- Transfer the fried tortillas to a plate lined with paper towels to cool. Repeat the frying process with your remaining tortillas.
- Serving time – top the tostada with guacamole, Adobo tempeh, some cheese, coriander and sliced red onion.
Frying the taco, and serving that as the crunchy base, adds wonderful texture to this dish. You can basically top a tostada with anything you like!
Aioli’s Fire Roasted Sweet Potato Al Mexicano
If it’s too cold out to light the braai, turn on that oven and fire up those ‘tatos.
- Wrap some sweet potato in tin foil with salt, pepper and olive oil – make sure they’re well coated. Pop onto some burning braai coals, turning every 15-20 minutes, for about 1 hour. Or just roast ‘em in the oven for 1.5 hours at 180°C.
- Char your whole mielie corn over the fire. Once charred, cut the kernels off the cob, and mix with some finely diced red onion and Adobo sauce – to taste.
- Make your holy guacamole by combining the flesh of 2 avos, a small bunch of chopped coriander, 1 clove of garlic (peeled and grated), 30ml of olive oil, the juice of 1 lemon, and some salt and pepper (to taste). The texture is up to you, we like it chunky.
- Chop up some coriander for garnish.
- Serving time – split open the sweet potato, and top with some guacamole, charred Adobo corn, and fresh coriander. Yum!
Tomatoey-stewie aubergine served with a charred corn cob, and some nachos for that extra crunch.
- Preheat the oven to 200°C on the grill setting.
- Place a pan over a medium-high heat with a drizzle of oil. When the pan is hot, add some diced brinjal and brown them for 5-7 minutes, shifting occasionally. Then, add some diced onion and cook until soft.
- Add your spices of choice – we suggest chilli/cayenne, cumin, coriander, paprika and salt, cook until fragrant. Then, add some diluted stock, and cooked chopped tomato. Bring to a simmer and cook until thickened and the brinjal is soft. Season with salt, pepper, and a sweetener of choice.
- Place the tomatoey brinjal mixture into a baking dish with sides – scatter over some cheese, and bake in the hot oven for 5 minutes until the cheese has melted and is starting to bubble.
- Char the corn until golden on all sides, turning as they colour.
- Serve the cheesy Mexi-brinjal with some nachos and the charred corn on the cob on the side.
For a more substantial base, serve on a bed of roasted sweet potato wedges.
Pickled Onion – The El Burro Mercado Way
So simple to make, and will take any of these Mexican dishes to new heights of authentic flavour.
- Slice up some red onion.
- In a pot, heat up 200ml of apple cider vinegar with 1 tablespoon of sugar, ½ tsp salt, and ½ tsp of cumin if you have. Heat until the sugar has dissolved.
- Place in a jar with your sliced onion – let it come to room temperature, screw the lid on, give it a good shake, and pop into the fridge until needed.
Pickling is addictive! You can do it with so many ingredients – ribboned carrot, sliced red cabbage – once you start, you don’t stop.
Spicy Sweet Potato Mash
A mouthwatering mashup of sweet potato, spices, tahini and lemon – serve as a nourishing side, or as a base to any meal.
- Preheat the oven to 180°C. Peel your sweet potato and cut into bite sized chunks. Smash/flatten some garlic cloves with a knife.
- Spread your garlic and sweet potato, nicely spaced out, onto a baking tray and drizzle with oil. Sprinkle with salt and pepper and roast for 30 minutes – or until tender and easily mashed with a fork.
- Allow to cool slightly. Then, add to a blender or food processor and purée those ‘tatos until smooth.
- Add some tahini, salt, cayenne pepper, smoked paprika, cumin and the juice from 1/2 a lemon. Blend well.
The sweet potato gives your body all the slow-releasing carbs it needs for stable blood sugar levels – which helps to maintain mental focus. Sweet potatoes are also high in Vitamin C, a great immune system support.
Smoky Carrot Mash
Roasted carrots with smoky paprika and blended with chickpeas.
- Spread your yellow and orange carrots evenly over a baking tray and coat in oil, salt, pepper and smoked paprika (to taste). Add a peeled clove of garlic to the tray, and roast for approximately 30 minutes until soft and smelling like the heavens.
- Once cooked, blitz the carrots and garlic in a food processor with 1 drained can of chickpeas, a handful of coriander, a big squeeze of lemon juice and a glug of olive oil. Blend, and drizzle in more olive oil until smooth.
- Taste to test and add more salt, pepper and smoked paprika if required.
Carrots boost Vitamin A and C levels – Vitamin A increases your immune responses, particularly the immune cells, that adapt to fighting viruses and bacteria. Vitamin C also helps build up the immune system – it’s a great antioxidant, and has shown to increase the absorption of Iron from other food sources (like the paprika).
Spicy Hawaiian Pizza Toastie
A perfect pizza toastie with sliced pineapple, vegan cheese, jalapeño, and some fresh smoky salsa – Adobo Rojo de Chiles.
- Cut the pineapple into thin rounds. Finely slice the jalapeno. Ready some vegan cheese.
- Slice up some bread, and butter one side on each slice. On the other side, spread a handsome layer of fresh smoky salsa – Adobo Rojo de Chiles
- Assemble the sandwich so that the buttered sides are on the outside (perfectly golden toastie incoming).
- Place a pan over a medium heat with a drizzle of oil, and toast on each side until golden and crispy.
Toasted Tempeh & Avo Sarmie
A health packed sarmie to brighten up your mood!
- Slice tempeh into slabs and place on a kitchen towel to drain any excess liquid.
- Sauté some sliced onion in a pan over medium heat with some oil, chopped herbs and a splash of balsamic vinegar, until soft. Season well.
- Make some guacamole with smashed avo flesh, fresh lemon juice, finely diced onion, diced tomatoes, chopped herbs, salt and pepper – all to taste.
- Panfry that tempeh until deliciously golden on both sides and heated through. Season (to taste).
- Slice up some tomato, and toss with salt.
- Toast up some bread, and layer up your sarmie – adding some green leaves and a smear of your favourite sauce.
Add a spice rub of choice to the tempeh if you’d like more flavour.
Cute clementine cupcakes to enjoy with a hot cuppa something.
- Preheat the oven to 200°C. Lightly grease a muffin tray with butter, and dust with some flour – or line a tray with paper cupcake liners.
- In a bowl, mix together: 300g of sifted cake flour, 200g castor sugar, ¾ tsp salt, 1 tsp baking powder, ½ tsp baking soda. Then, stir in 1 cup of peeled and chopped clementines or oranges (make sure to remove any seeds).
- In a separate bowl, mix together 1 cup of citrus juice – orange/clementine/lemon juice, 1 tsp vanilla, and 80ml vegetable oil.
- Stir the wet ingredients into the dry ingredients – don't over-mix, stir just until everything is nicely moistened.
- Spoon the batter into the prepared muffin/cupcake cups, filling each until they are nearly full (they will puff up beautifully when they bake).
- Bake the cupcakes for 15 to 18 minutes, until they've domed nicely. Stick a toothpick into the centre of the cupcake – if it comes out clean, the cupcakes are cooked. Transfer to a wire cooking rack to cool.
- To make the icing: In a large bowl, whisk together 250g icing sugar with a pinch of salt and 3 tbsp water or citrus juice (orange/clementine/lemon juice) – mix well. Add a little more liquid if necessary, to make a soft spreadable icing.
- Spread your icing on top of the cooled cupcakes, and enjoy with a hot cuppa tea.
Grilled Pineapple Skewers
Pineapple with a jalapeño honey glaze and a yoghurt dipping sauce – very exotic .
- Soak some wooden skewers in water for 30 minutes before cooking to make sure that they don’t burn.
- Preheat the gas braai, or turn the grill on high.
- Cut a pineapple into approximately 10 rectangle spears. Insert your wooden skewers into the entire length of the pineapple, stopping about 1cm before the end of the pineapple.
- In a bowl, mix ½ a cup of honey or maple, the juice of 1 lemon, ½ tsp cinnamon, ½ tsp salt and 1 jalapeño (finely chopped) – mix well.
- Baste the skewers on both sides with your spicy honey glaze.
- Braai or grill on each side for approximately 3-5 minutes – keep a close eye on them as they can easily burn.
- Serve on a platter with your yoghurt dipping sauce on the side. Yum!
Garnish with some fresh mint (if you have).
Chocolate Avocado Pudding
This quick and easy vegan chocolate mousse is made with avocado (though you’d never, ever guess it).
- Put some oat milk, maple syrup, vanilla essence, cocoa powder and avo into a food processor and blend until smooth.
- Put your mixture into ramekins, or your choice of serving dish, for a minimum of 30 minutes (maximum 2 days) in the fridge.
- Serve chilled, with raspberries, mint, or vegan chocolate shavings for garnish – and for the ‘gram.
Avo is full of healthy fats and low in saturated fats.