Plant Based Box Recipes 23/09/2020
There’s so much to celebrate this Heritage Month and this week we’re focused on exploring all the fresh produce and ingredients featured at the much-loved South African braai. You guessed it, we have a Braai Day-themed Market Box with new Braai Day recipes. Find all the essentials you’ll need to impress your guests in this week’s box, the only thing missing are the fired up coals. And the fun doesn’t stop there, Loubie Rusch of Making KOS joins us this Wednesday to share her Tips 'n Tricks on using the wild dune spinach and stinging nettle in your kitchen – you don’t want to miss it, tune in on Instagram (@ucook.market) and let's get cooking with Loubie!
Mushroom and Melty Cheddar Breakfast Roll
Herby Funky Fungi mushrooms, melted LeCoquin vegan cheese stuffed into a Knead hot dog roll – get in my belly!
- In a pan over a high heat with a drizzle of oil, fry the roughly sliced mushrooms with some chopped thyme or rosemary until golden. In the final minute, add some grated vegan cheddar cheese on top of the mushrooms and let the heat of the mushrooms melt the cheese.
- Season with the Wild Harvest garden salt for a lovely crunch.
- Slice your hot dog roll, scoop up the cheesy mushrooms and load the roll, adding a smear of The Cooksister’s ‘The Old Fashioned Sosatie Marinade’ for a burst of sweet flavour. Ready to roll with all this deliciousness? That makes two of us!
Pop your hot dog rolls under the grill for 1-2 minutes if you like a toasted bun.
Creamy Avo and a Cacao Smoothie
Start your day off with a smoothie – it’s tasty and oh so good for you!
- First, blend together some avocado, banana with a dash of oat milk or coconut cream.
- Then, take the flavour up a chocolate-y notch by adding cacao powder, cacao nibs, coconut flakes, and a sweet add of your choice, think – dates or honey. Yup, it’s smoothie love! Enjoy.
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.
Overnight Oats with Terra Madre Apple
A quick breaky for those busy mornings! Takes 5 minutes of prep time the night before, so you have a bowl full of tastiness the next morning.
- In a jar with a lid or a Tupperware add ½ cup of oats, ½ cup of SOMA oat milk, ¼ cup of Bolgari yoghurt, a pinch of cinnamon and a drizzle of maple syrup. Mix well and leave in the fridge overnight.
- In the morning, place a pan over medium heat with a knob of plant butter. Add a sprig of thyme or rosemary, and some chopped apple. Cook until softened, and season to taste. You could also serve the apple raw – for a fresh kick!
- Garnish your soaked oats with your stewed apple, and dig into the oat filled goodness.
We also like to add a spoonful of nut butter to our oats, think: cashew, almond or peanut butter. For chocolate flavoured oats add a spoonful of raw cacao powder or cocoa powder.
Fiery Beans on Toast
Spicy beans to warm you up from the inside out – shakshuka-lovers, this one’s for you.
- Soak your kidney beans overnight – then drain. Proceed by placing them in a fresh pot of water and boil for 45-60 minutes until tender, then drain again.
- In a deep pan with some plant butter or oil, fry some diced onion and grated garlic with some chilli – until soft. Stir in 1 tablespoon 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 cooked beans, and some freshly chopped herbs – cook until piping hot then season to taste.
- Pop some sliced bread in the toaster. You’re almost done!
- Spread some plant butter on the toast, pile on the beans, and finish with some grated vegan cheese, and a sprinkle of chopped parsley and tada – toast is your new bestie.
Kidney beans are a great plant-based source of protein and fiber. They are also high in B-vitamins, manganese and iron. White kidney beans have been found to contain slightly higher fiber and folic acid than their red counterparts.
Loubie’s Dune Spinach Hot Potato Salad
Our indigneous Queen, Loubie of Making KOS shows us how to make a delicious PEDI dune spinach hot potato salad – the perfect accompaniment to your Heritage Braai spread.
- Add a couple handfuls of thinly sliced onion to a bowl and salt well, add the juice and zest of one lemon and one finely chopped chilli (optional), and stir well to ensure all the onion is well covered. Allow to stand for at least a half hour, the longer the better, you can even leave it to stand overnight in the fridge. This way of doing a quick pickle will wilt the onions and soften their flavour.
- Using a large pot and a generous amount of salted water, boil some baby potatoes in their skin. If you would like to add green beans into your salad, add them to the potatoes (first trim the ends) about 5 minutes before the potatoes are cooked.
- Just before you are about to drain them, add well washed dune spinach leaves and blanche them for about 5-10 seconds, ensuring they are immersed in the water. They will turn a brighter shade of green.
- Drain off the water, separate the potatoes to one side and cut them into halves or quarters down their length, depending on their size.
- Add several glugs of olive oil to the juices of the quick pickled onions (brought to room temperature if you refrigerated them). Taste for balance, adding extra lemon juice and salt if required – it needs to be quite a tart dressing. Pour the onion and over the hot potatoes, then add the blanched dune spinach and green beans and gently mix through, ensuring that some of the greens are well displayed on the top. Add a few grinds of black pepper, if desired. Enjoy!
This potato salad is great served hot, lukewarm, or cooled.
Veggie Stuffed Butternut on the Braai
Braai’ed Butternut stuffed with mushrooms, leeks, green beans, tomatoes and PEDI’s dune spinach.
- Halve the butternut/s lengthways. Par-boil halved butternuts in salted water until tender but holding their shape.
- On a medium heat fry diced onions with a drizzle of oil or plant butter until golden brown. Then add some garlic and chopped chilli and fry until fragrant. Turn the heat up and add roughly chopped mushrooms, leeks, green beans, peeled and tomatoes and some well-washed and rough chopped dune spinach.
- Cook your favourite choice of grain, such as rice, couscous or quinoa.
- Mix the sauteed vegetables with your cooked grain, add some lemon zest and some Fabrica de Prego sauce (from your sample pack) and season to taste.
- Remove the seeds and some of the flesh (just to make some room for the filling) from your butternut halves – discard the seeds but keep the flesh aside for another dish.
- Fill up your hollowed butternut halves with your veggie grain mix, wrap it all up tightly in tinfoil and gooi on the braai until the butternut is soft to touch from the outside.
Add some LeCoquin vegan cheddar over the butternuts before wrapping in tinfoil for extra delicious cheesiness!
Charred Braai Leeks
No better way to hero these Naturally Organic Leeks – thanks dear braai!
- Lay down two large, thick pieces of foil on the counter and place a single layer of rinsed and halved leeks on the foil – do more than 1 parcel if yours don't fit in a single layer.
- Add all the yummy extras – we suggest: smashed garlic cloves, a chopped onion, salt, pepper and maybe a sneaky sprinkle of braai spice.
- Finish off with a generous drizzle of olive oil or a big knob of plant butter. Then fold it up, trying to seal any gaps where flavour might sneak out. Even wrap another layer around the parcel to make sure it is nice and compact.
- Pop your parcel on the braai and lay a few coals on top. Allow the leeks to roast away while you continue with your braai. These should take about 20 minutes, depending on how hot your coals are.
- Alternatively, roast in the oven at 200°C without the foil lid on, so they get a bit of colour. A feast on grills!
Leeks are a good source of vitamins A, C and K (important for helping your blood to clot).
Marinated Mushie Sosaties
If you don’t have skewers, you can do these in a tinfoil parcel or just in an oven tray.
- Slice up some Funky Fungi mushrooms and Naturally Organic leek (rinse first) into similar sized pieces. Build your skewers, alternating between the two. Looking great, Chef.
- Then, marinate the skewers in some of The Cooksister’s ‘The Old Fashioned Sosatie Marinade’, a drizzle of oil, and seasoning to taste.
- Leave to marinate for at least 20 minutes – let the marinade work its magic.
- Then braai, or roast, until golden and cooked through – turning them over occasionally. Cheers!
The term “sosatie” derives from sate (meat - well in this case veg) and saus (sauce) and is of Cape Malay origin.
Peri Peri Carrots with Avo Ranch
Fabrica de Prego peri peri marinated Naturally Organic Carrots with creamy Simply Fresh Avocado yoghurt ranch dressing.
- For the avocado ranch: In a food processor add 1 cup Bolgari yoghurt, 1 Simply Fresh avocado peeled and cored, 1 tablespoon of Bergsoom lemon juice, 1 clove of Simply Fresh garlic, a small handful chopped Umthunzi parsley, salt and pepper. Pulse until well blended.
- Add in 1 tablespoon of water at a time until you have reached your desired consistency. Taste to test and add more lemon juice or salt and pepper to taste.
- In a small bowl mix together Fabrica de Prego Peri Peri sauce with the Original Prego sauce (from your sample pack).
- Cut your Naturally Organic carrots in half lengthways. Lightly coat in oil and season with salt and pepper. Cook on a hot Braai with the lid down for approximately 5 minutes per side. Baste in Fabrica de Prego Peri Peri Prego sauce mix and cook for another 2 minutes on each side.
- Spread you carrots on a platter and drizzle over avocado ranch sauce. Garnish with fresh herbs – enjoy!
If you don't want to Braai your carrots you can cook them in a grill pan on your stove top.
Spiced Butternut Soup
Heart-warming, belly-warming and nutritious during those chillier Springtime days.
- Start off by peeling and roughly cutting up onion, carrots, an apple, and some butternut. Then grate some garlic and zest a lemon.
- Roast all of your vegetables, including apple, and coat in some oil, salt, pepper, a sprinkle of curry powder, paprika and some grated fresh ginger.
- Once the vegetables are all tender and crisp, remove from the oven and leave until cool enough to handle.
- Blitz the roasted vegetables with some stock until smooth and season to taste. Fill up those bowls, Chef!
Add some coconut yoghurt or cream for a soup with a creamier consistency.
White Bean Ragout
A great nourishing side for your braai – thank us later!
- Soak your kidney beans overnight – then drain. Follow by placing them in a fresh pot of water and boil for 45-60 minutes until tender, drain again.
- Heat the olive oil in a large pan over medium heat. Cook some diced onion, stirring frequently, until soft and translucent, about 6-8 minutes. Add some grated garlic and chopped herbs of choice and cook one minute more.
- Add 1 can of cooked tomato, the cooked and drained beans, some vegetable stock and a dash of balsamic vinegar. Season with Wild Harvest’s garden salt and pepper. Bring to a simmer, 3-5 minutes.
- Rinse and shred some dune spinach, add to the ragout in the final 5 minutes with some freshly diced tomato. Season, and serve hot!
This can be turned into a soup by adding more vegetable stock to dilute it further. Serve with some toasted buttered up bread, and a sprinkle of grated cheese.
Golden Tofu and Avo Sarmie with Roasted Carrots and Herb Yoghurt
This golden sarmie will knock your socks off. Tofu Tub’s tofu, avocado and caramelised onion served with roasted Naturally Organic carrots with a herby yogurt dressing. So good!
- Preheat your oven to 190°C.
- Peel and slice the carrots into long strips, place onto a baking tray with oil and seasoning. Toss to coat. Roast in a hot oven until cooked through, but still slightly crunchy.
- Slice the tofu 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 thyme and a splash of balsamic vinegar, until soft. Season well.
- Smash up some avocado with fresh citrus, salt and pepper.
- Pan fry your tofu until golden and delicious-looking on both sides, and heated through. Season.
- Slice up some tomato, toss with salt.
- Toast up some bread, and layer up your sarmie adding some green leaves and a smear of your favourite savoury spread, think – hummus or pesto!
- Chop up some parsley and add to some Gay’s yoghurt with some salt and pepper.
- Spoon the herb yoghurt in a line over the centre of the carrots. Serve your carrots with the fresh sarmie and garnish with some wild sesame salt for some crunch.
One medium carrot contains almost 90% of your RDA of Vitamin A. Vitamin A is essential to the diet for fighting free radicals and for supporting the immune system.
Loubie’s Wild Leaf Pesto
A nutty nettle and dune spinach pesto by our indigenous Queen, Loubie of MakingKos, AND it’s vegan!
- Blanch both some dune spinach as well as the nettle leaves separately in boiling water for 5 to 10 seconds each. Take care to not get stung by the nettles – note that once blanched, they become harmless. The green of the dune spinach will brighten during blanching.
- Plunge the leaves into cold water to fully cool straight after blanching, you do not want them to actually cook. Drain well and pat dry or spin to remove as much water as possible.
- In a dry pan over medium heat, toast some shaved almonds and / or pumpkin seeds, and allow to cool.
- Make a pesto using both the leaves and seeds – there is no need to add cheese as the seeds have good flavour. Keep the pesto quite rough and chunky rather than over processing it. Add a generous amount of good olive oil, as well as salt and pepper to taste. If desired, a squeeze or two of lemon juice can also be added, as this lifts and freshens the flavour of the greens.
- Excellent served in a bowl at the table when eating pasta with tomato sauce.
- Adding a generous dollop to a bowl of soup will freshen it up. What would we do without Queen Loubie?
You can also add lots more lemon juice and olive oil to the pesto to turn it into a green dressing, and turn it through a lentil and grain salad to give it a green zing –adding finely chopped green chili will further add to the lifting effect the pesto has on the grains and lentils.
Loubie’s Chakalaka with Dune Spinach
A traditional South African chakalaka with dune spinach for that extra something, from Loubie of MakinKos!For the chakalaka:
- Soak your kidney beans overnight – then drain. Then place them in a fresh pot of water and boil for 45-60 minutes until tender, drain again.
- Fry one diced onion in a pan with some oil until soft and translucent. Add a chopped chilli, two cloves of grated garlic and a thumb-nail sized chunk of grated ginger.
- Add about a tablespoon of curry powder – of whichever heat level you prefer – and stir to combine, then half of finely chopped red and yellow peppers and cook for another 2 minutes. Now mix in two grated carrots and stir thoroughly. Add in a cup of fresh chopped tomatoes and about a tablespoon of tomato paste, mix thoroughly and reduce until slightly thickened.
- Remove from the heat and pour in 1 cup of cooked and drained white beans, some whole leaves of well-washed dune spinach, some fresh herbs of your choice, some freshly grated ginger and seasoning to taste. It’s truly a classic!
Traditionally chakalaka is served with stew, pap, bread or curry – but your imagination is the limit!
A quick and easy way to add a different flavour profile to a much loved side.
- Add a teaspoon of salt, granulated sugar, mustard seeds, peppercorns along with 2 roughly chopped cloves of garlic to a small pan. Add 100ml of apple cider vinegar and 200ml of water – bring the mixture to a simmer until salt and sugar have fully dissolved completely. Take off heat and allow it to cool fully.
- You’ll now need a clean jar or container. Cut your avocados in half, remove pip but keep skin on. Place the avo into the jar or container, put some fresh parsley and lemon slices on top, then submerge all ingredients in your jar or container with the pickling liquid.
- Airlock the jar or container, place in the fridge and snack on the tasty treat within a day. Trust us, it's worth the wait!
This treat tastes great with a fresh green leaf salad on the side.
A Banging Braaibroodjie
What’s a braai without a broodjie?
- Start by slicing some bread or rolls of your choice. Melt some plant butter, and using a pastry brush, brush the plant butter on both sides of the bread.
- Slice up some tomato, and season the slices. Thinly slice some onion and grate some vegan cheese.
- Layer up your sarmies, and don’t forget to add some of The Cooksister’s ‘The Old Fashioned Sosatie Marinade’.
- When the braai is ready to go, fit the braaibroodjies in a braai grid snuggly. Place the grid on the braai over hot coals, until the bread is beautifully charred and toasted, and the cheese is melted. Enjoy!
You could also do these in the oven if you aren’t firing up any coals.
Maize Meal 101
Lowerland’s Familiemeel is very versatile, and did we mention nutritious too?
- You can use maize meal as a crumb instead of breadcrumbs, just make sure to season your maize meal.
- You can bake your prepared pap in a savoury or sweet way, or even use the maize meal for baking breads and sweet baked goods.
- You can fry prepared pap into thin chips or crispy cubes.
- Bring 1.5 cups of water to the boil in a medium pot.
- Mix 1 cup water with 1 cup maize meal to form a paste. Slowly add the paste into the boiling water while stirring until the mixture is completely mixed in.
- Cover with a lid and stir the pap repeatedly every few minutes to make sure it is cooked through and to prevent it from burning. Place the lid back on. Continue doing this until the pap is cooked and no longer has a grainy texture. Cook on medium heat for 4-5 minutes.
- Remove from the heat and add 15ml butter, 1 cup of cheese, and season with salt and pepper. Stir the butter and cheese through until melted and combined. Have a lekker braai!
When eaten in its original form, maize contains nutrients such vitamin A, vitamin C, iron and fibre.
Braai Bananas with Coconut Yoghurt
Maple and cinnamon Naturally Organic braai bananas served with Bolgari yoghurt.
- Slice the Naturally Organic bananas in half lengthways. In a small bowl mix 1/4 of cup maple syrup, 1 tablespoon of any neutral oil, and 1 teaspoon of cinnamon.
- Baste the cut side of the banana with the maple mixture.
- Place the bananas cut side down on a hot braai for 2 minutes. Turn over and baste again. Cook skin side down for 3-4 minutes.
- Remove from braai and when cool enough to handle remove the skins and place into a bowl. Serve with a dollop of Bolgari yoghurt and enjoy this sweet delight!
For boozy Bananas add a dash of rum or whiskey to your maple mixture. Yum!
Braaied Sumac Strawberries
Fire-charred sumac strawberries from Mystrill with Bolgari yoghurt cream - I said hot dayum!
- Mix about 20g of icing sugar and 300g of Bolgari yoghurt and a pinch of salt in a bowl - pour this mixture into a sieve, lined with a muslin or any clean cloth, over a bowl. Tie the muslin or cloth and place another bowl on top to create weight - leave in the fridge for about 30 minutes then squeeze to get as much liquid out as possible.
- Put your thickened yoghurt in a bowl and stir in lemon zest and some double thick cream (optional) then refrigerate until ready to use.
- Marinate strawberries for at least 10 minutes in a mixture of 1 teaspoon of sumac, a few sprigs of fresh, chopped mint, half a vanilla pod or extract, 1 teaspoon of lemon juice, about 20g of icing sugar and just over a tablespoon of water.
- Gooi your marinated strawberries on the braai until softened but still holding their shape and baste with the marinade about half way through.
- Mix some of the strawberry marinade liquid through the thickened creamy yoghurt – do not fully combine.
- Serve with your yoghurt topped with the braaied strawberries. Who knew strawbs were this versatile?
If you want to do it in the oven – put the strawberries and sauce in an oven tray and roast at 200°C until soft.
Spiced Apple Bake
A simple spiced Terra Madre apple dessert – because sometimes simple is best!
- Boil 1 litre of water, 2 cinnamon sticks, 1 teaspoon of nutmeg, 2 cloves, 3 cardamom pods, 1 star anise and ½ cup of sugar for 10 minutes until fragrant and slightly reduced.
- Pour the mixture over whole peeled apples in a baking tray until half to three-quarters covered.
- Bake for 20-30 minutes until apples are soft and tender all the way through.
- Serve warm with whipped coconut cream and pour over the spicy syrup – remember to remove the whole pieces of spices. All done!
If you're feeling patriotic you could always braai the apples instead of baking them – baste them regularly in the syrup if braaing
Roast Baby Potato and Green Bean Salad
A crispy crunchy fresh salad to keep you healthy and happy!
- Pop the oven on to 180°C. Halve the baby potatoes and place on a roasting tray. Coat in olive oil and season. Roast until golden brown and crispy – for about 25-30 minutes.
- Trim the ends of the green beans, place in a pot of boiling water and blanch for 3-4 minutes (or until cooked to your liking).
- In a blender or processor, add some olive oil, a handful of parsley, a clove of garlic, fresh chilli (to taste), lemon juice (lots) and zest, salt and pepper. If you have some capers, chuck them in too. Pulse until a pesto like consistency forms.
- Remove the potatoes from the oven and toss with the green beans, some chopped tomato and lettuce. Coat the parsley in lemon dressing.
- Serve with some toasted nuts and seeds. Enjoy!
Add in any fresh vegetable or some apple to spruce up your salad!