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Clinical Psychologist and Professor of Psychology at the University of Auckland is vegan.
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INDULGENT FUDGE
Dense, fudgey and ultra-healthy, these brownies are a great alternative to traditional brownies! It's amazing how they taste like chocolate and fudge and not beans! Rolled oats run through the food processor may be substituted for the instant oats. Use optional sugar if your bananas are still green and not very ripe.
INGREDIENTS
15 ounces black beans, drained and rinsed (or 2 cups cooked)
2 whole bananas
⅓ cup agave nectar
¼ cup unsweetened cocoa
1 tbsp cinnamon
1 tsp vanilla extract
¼ cup raw sugar (optional)
¼ cup instant oats
INSTRUCTIONS
Preheat oven to 350F. Grease anf 8x8" pan and set aside. Combine all ingredients, except oats, in a food processor or blender and blend until smooth, scrapping sides as needed. Stir in the oats and pour batter into the pan. Bake approx 30 minutes or until a toothpick inserted in the center comes out clean. Allow to cool before slicing Chef's Note: if you find these brownies are too soft or too fudgey, add another 1/4 cup oats or flour.
Gluten & Fat Free Brownies
RATING: 7/10
SOURCE:
Veg Families
WINTER WARMER
Several medium sized desiree potatoes
1 Whole leek, boiled until soft with a small amount of water
1 Tablespoon Olivani
Salt and Pepper
Black sesame seeds
Stoneground mustard
Boil the potatoes and leek with a small amount of water.
Blend the potatoes and leek with the remaining ingredients (except for mustard and sesame seeds) and the water in which they were boiled. Add the water slowly, if you put too much in at first you may have a very thin soup.
Add the mustard and sesame seeds to taste
This is a very easy way to get your greens and carbohydrates if you don't have much time - you can do many variations on this recipe and make various mashes and soups depending on the amount of water you add. Another favourite is carrot/potato mash which is sweet and delicious. The mustard is perfect for that extra tang.
Potato and Leek Soup
Ana Lenard
TASTY FROSTING
1 Cup wholewheat flour
1/4 Cup oil
1/2 Teaspoon baking soda
1 Teaspoon baking powder
1/2 Cup sugar
1/8 Teaspoon salt
2 Bananas, very ripe, mashed
1/4 Cup soy milk
1/4 Teaspoon balsamic vinegar
1 Tablespoon icing sugar (for dusting)
Mix soy milk and balsamic vinegar and leave for 5 minutes to curdle. Combine the flour, baking soda, baking powder and salt in a bowl. Beat oil and sugar with a handheld mixer for two minutes. Add the soy milk mixture and beat until just mixed. Add the mashed bananas and beat until smooth. Gradually add flour mix, beating in after each addition until mixture is smooth. Do not over beat. Line a square pan/casserole dish with parchment paper and brush with oil. Pour in the batter and bake for 25 to 30 minutes in a 180 degree Celsius oven, or until a toothpick inserted in the centre comes out clean. Cool, before cutting the cake in half, frosting both halves and stacking them on top of each other. This gives you a double hit of the icing! TO MAKE FROSTING: Soften the margarine and cream with sugar. Add the vanilla extract, soymilk, cocoa powder, and salt. Mix until the frosting is light and fluffy. Frost your cake!
FROSTING
1/2 Cup vegan margarine
2 Cups icing sugar
1 Tablespoon vanilla extract
2 Tablespoons soymilk
1/3 Cup cocoa powder
Dash of salt
Banana Cake with Chocolate Frosting
RECIPE OF THE MONTH
Oil
½ Capsicum
½ Onion
1 Teaspoon Minced Garlic
2 Teaspoons Ground Cumin
1 Teaspoon Red Wine Vinegar
1 Bay Leaf
½ Vege Stock Cube
1 Cup Water
1 Tin Black Beans (Drained)
Steamed rice
Incredible frijoles usually take up to 3 hours to prepare, but you can use this 15 minute version to impress everyone. In a blender whizz up the capsicum & onion. Heat up a tablespoon of oil and add the capsicum mixture, plus garlic to a frying pan. Fry until for a few minutes until this mixture softens. Add the teaspoon of red wine vinegar and stir to reduce for a minute. Stir in the cumin, then add water and ½ a stock cube. Drain the beans and add them to the seasoning, then simmer until the liquid reduces into a delicious sauce. Serve over a bed of steaming white rice, with a dash of lime and chopped and crunchy greens or wrap in soft tortillas with a salsa on the side.
Frijoles
(Cuban Black Beans)
RATING: 10/10
Jessie Hume
SUMMER FAVOURITE
220g tofu
120g cooked buckwheat
50g cashew nuts
a bunch of parsley
1 garlic clove
1 tablespoon paprika
2 tablespoons soy sauce
2 tablespoons cooking oil
salt and pepper
Mash the tofu up with a fork. Crush the cashew nuts with a mortar & pestle or blender. Rinse and chop up the parsley with the garlic. In a big bowl mix together all the ingredients, season to taste and leave to stand for ten minutes. Form the patties keeping them at least 1cm thick, then fry for at least 5 minutes on each side... the longer they cook the more crunchy they'll be.
Serve as a hot sandwich on toasted wholemeal bread with whole mustard and various salad fillings. These are especially good with when served with beetroot!
BBQ Burger Patties
Anja Harrison
PERFECT FOR CHRISTMAS
2 heaped teaspoons Orgran Egg Replacer (or tapioca starch)
6 tablespoons (90ml) water
1 cup pitted dates, chopped
1 carrot, finely grated
½ cup chopped preserved ginger
¼ cup canola oil
1½ teaspoons baking soda
1 cup boiling water
½ cup granulated sugar
1 cup walnuts, chopped
¾ cup white flour
¾ cup brown flour
½ teaspoon baking powder
½ teaspoon salt
DIRECTIONS
Preheat the oven to 180 degrees. Grease a loaf tin, put the kettle on to boil. Using a blender & whiz up the egg replacer and the water for a minute or so in a large bowl, combine the dates, carrot, ginger, oil, baking soda and boiling water. Stir and leave aside for 15 minutes. After 15 minutes, stir in the sugar, walnuts and egg replacer. In a smaller bowl, combine the ours, baking powder and salt. Add to the date mixture and stir until just combined, dont over-mix. Spread evenly in the loaf tin, bake for about 50-60 minutes, until a skewer comes out clean. Cool turn out onto a wire rack to cool completely. Eat! Yum!
Date & Walnut Loaf
TASTE TEST SUBMISSION
Linda Holman
HEALTHY POWER PACK
Celery
Vermicelli Noodles (cooked)
Beetroot
Fresh Coriander
Fresh Mint
Sesame Seeds
Bean Sprouts
Lime
Sweet Chilli
Peanut butter
Salt
Agave or Sugar
Water
Chop coriander and mint. Thinly slice celery, cook vermicelli noodles, grate beetroot. Soak rice paper rolls for 3 seconds in warm water, then lay flat. Place a combination of ingredients in the centre third of the soft paper roll, add a dash of lime, a sprinkle of seeds then roll with fingers.
Serve drizzled with sweet chilli sauce or warm peanut sauce (peanut butter, salt, agave or sugar, water)
Raw Rice Paper Rolls
SAVOURY + DELICIOUS
1 teaspoon dry oregano
1 teaspoon dry basil
2 bay leaves
1 tin borlotti beans
1 tin tomatoes
Salt to taste
Pepper to taste
Brown rice
Vegan stock cubes
Fresh coriander, chopped
Mix oregano, basil, bay leaves, drained borlotti beans, tomatoes, salt and pepper. Bring to the boil and simmer for
10 minutes on low, stirring occasionally. Meanwhile boil rice and add one stock cube. Before serving remove bay leaves from the minestra and serve over steaming rice with fresh, chopped coriander or fresh basil sprinkled atop.
Borlotti Bean Minestra
Alice Leonard
QUICK FRIDAY NIGHTS
Quinoa or regular fettucine
A basil plant from the supermarket
1 cup mixed nuts
2 tablespoons oil
Roast kumara
Capsicum
Pine nuts
Roast kumara and capsicums. At the same time cook fettucine and fry pine nuts in a small amount of oil. Blend 90% of the basil plant, along with oil and nuts in a food processor, add more oil if necessary. Mix pesto in with the cooked fettucine, pine nuts, roast kumara and capsicums. Lightly mix the other 10% of whole basil leaves through and serve warm.
Fresh Pesto Fettucine
SPICY NUMBER
1 cup chickpeas rinsed and drained
2 Tablespoons tahini
2 cloves garlic
freshly squeezed juice from 1/2 lime
1/4 cup water
1 teaspoon cumin
1 teaspoon salt
1/4 cup extra virgin olive oil
Your favorite hot sauce
1 cup black beans, rinsed and drained
Optional garnish of corn kernels, red onion, or black olives
In a food processor, blend ingredients then stir through hot sauce until the ingredients form a coarse paste. Add black beans and pulse a few times to combine. If serving as a dip, you can sprinkle with corn kernels, red onion, or black olives, optional.
Black Bean Hummus
showmevegan.blogspot.com
TASTY TREAT
1 tin cooked lentils
Corn tacos
Supermarket taco mix
Iceburg lettuce, thinly sliced
Avocado finely chopped
Fresh mint
Cucumber finely chopped
Salsa
Tomato sauce
Drain lentils and mix with 3/4 cup water and taco mix.
Heat until sauce is thick. Meanwhile crisp up the tacos in the oven. Once crunchy serve with lentil mix at the base, salad ingredients above and salsa & sauce drizzled over.
Lentil Mexi Tacos
ABSURDLY EASY
3 cups flour
2 cups brown sugar
1 cup cocoa powder
2 tsp baking soda
1 tsp salt
1 cup vegetable oil
2 tbsp vinegar
2 tsp vanilla
2 cups water
Whittakers dark chocolate
Tin of coconut cream (unshaken)
Olivani margarine
Mix the dry ingredients. Add wet ingredients. Stir until smooth. Bake two greased, floured pans or one deep pan for 30-45 or until a knife comes out clean when pushed into the centre.
Ice with ganache made from melted chocolate, margarine
and some of the fatty part from an unshaken can of coconut
cream. Mix together over low heat until the chocolate melts
and combines with other ingredients. Ice after the ganache
has chilled.
Ultimate Chocolate Cake
Amanda Sorrenson
FAMILY FRIENDLY
1 cup mung dhal (yellow dhal)
6-10 cups water
Stock cube
Dash cayenne pepper
1/4 tsp salt
2 tbsp margarine or olive oil
1 tsp cumin seeds
Tin tomatoes
Poppadoms or roti
In a frying pan, add margarine and cook cumin seeds until
they pop. Add ½ tin of tomato. In large saucepan combine mung dhal, stock cube, dash of cayenne, 2 cups water and salt. Add tomato/cumin mixture. Bring to a slow simmer. Stir occasionally. When water evaporates add an additional cup of water. Repeat if necessary until dhal has cooked (about 6-10 cups). Stir until creamy. Sprinkle with a dash of black pepper
to taste. Sprinkle with fresh coriander leaves. Serve with fresh warmed poppadums or heated roti over rice.
Mung Dhal
RATING: 9/10
EASY PREP
1 400g can beans (black beans, kidney beans or borlotti)
1 tablespoon cumin seed (or ground cumin)
1 tablespoon dried oregano
1 teaspoon paprika
½ teaspoon chilli powder or chilli paste
1 large onion, finely sliced or diced
2 garlic cloves, minced or chopped finely
1 can chopped or whole tomatoes (400g)
Heat a medium-sized heavy saucepan (don't add any oil) and toast the cumin, oregano, paprika and chilli powder on a medium heat until fragrant. Stir constantly. Add onion, garlic and chilli paste to the pan and stir to coat with the herbs and spices. Drain the juice from the can of tomatoes into the pot and let that simmer with the lid on for about 10 minutes. Add the can of drained beans and the tomatoes and capsicum, and simmer with the lid on for 20 to 30 minutes. Taste for seasoning before you add the salt it may not be necessary and add liquid smoke for some variation.
Vegan Chili
DELICIOUS
Orzo
Broccoli
Sugar snap peas
Sundried tomatoes
Olive oil 1/3 cup
1/2 cup lemon juice
Pumpkin seeds
Cook the Orzo, blanch the sugar snap peas and broccoli, toast the pumpkin seeds. Combine all the ingredients, mix together the lemon juice and olive oil, and chill in the fridge. Season with salt and pepper.
The lemon juice seems quite a lot on paper but its lovely when its cool and all the juices have soaked into the pasta.
Orzo Salad
KICK-ASS
1 cup packed brown sugar
3/4 cup canola oil
1/4 cup molasses (or Treacle)
2 tablespoons corn flour mixed with 2 tablespoons water or
(vegan egg substitute)
2 & 1/4 cups flour
2 teaspoon baking soda
1 teaspoon ground cinnamon
1 teaspoon ground ginger
1/2 teaspoon ground cloves
1/4 teaspoon salt
Raw sugar for rolling
Heat oven to 160 - 165 degrees. Mix brown sugar, oil, molasses, and vegan egg substitute in a large bowl. Stir in the rest of the ingredients except the raw sugar. Make tablespoon sized balls of dough and roll in the sugar. Then place 1-2 inches apart on ungreased sheet. Bake for 13 to 16 minutes or until set (appears dry). Let cool for 1 to 2 minutes and place on wire rack. Enjoy!
Molassees Cookies
Recipe Exchange /
Nina Baeyertz
MIXTURE FOR MUFFINS OR CAKE
2 cups flour
1 cup brown sugar
1 cup desiccated coconut
1 and a half cups grated carrot (or courgette)
1 tsp baking powder
1 tsp cinnamon
1 tsp baking soda
1 tsp ground ginger
1 cup soy milk
1 tsp mixed spice
1 cup cooking oil
1 cup currants
Mix the dry ingredients together (except baking soda). Add oil, currants, and carrot/courgette. Dissolve baking soda in milk and stir into mixture. Add a little water if necessary (usually required if youre using wholemeal flour). Bake in greased tin for 45 to 55 minutes (until a knife or skewer comes out clean) at 180°C. Remove from oven and, as with all cakes, leave it to stand for five minutes before turning out. Mixture can be used in muffins or in larger cakes! Serve warm with soy cream or leave to cool and smother in icing.
Carrot Courgette Cake
Adaptation by
UNBELIEVABLY SIMPLE
9 Ounces Flour
6 Ounces Olivani
3 Ounces Sugar
2 Teaspoons Vanilla
Blend all ingredients in a food processor. Roll into sausage shaped logs in baking paper. Place in freezer for one hour.
Cut into slices. Bake until lightly golden.
Melt-in-your-mouth
Shortbread
FRESH & RAW
2 cups mixed sprouts (my favourites are lentil, mung and alfalfa)
2 cups bite-sized red cabbage or leafy greens
1 large tomato, diced
1 tablespoon grated ginger (fresh or frozen)
1 clove garlic, minced or pressed
Juice of 1 orange
Juice of half a lemon
1/4 teaspoon chilli powder
1 teaspoon soya sauce or tamari
Put the dressing ingredients - ginger, garlic, orange juice, lemon juice, chilli and soya sauce - in a bowl and mix well
to combine.
Just before serving, add the sprouts and greens, and toss so that theyre coated with dressing.
Spicy Sprout Salad
LUNCHBOX FAVOURITE!
1 cup white beans
1/4 cup oil
2 tsp salt
2 tsp paprika
2 tsp onion powder
1 tsp garlic
1/4 tsp tumeric
1 tsp ground fennel
1 tsp sage
1 tsp pepper
1 tsp soy sauce
2 3/4 cup wheat gluten
Get water steaming in your steamer. Place all ingredients except the gluten flour in a blender and process until smooth. Pour into a bowl. Add gluten flour and work into a dough. Shape dough into a log and wrap in heavy duty foil/or cheese cloth like a sausage roll. Try to make the roll as thick as possible. Steam for 1 hour. Preheat oven to 350 degrees in the last 15 mins of steaming. Remove seitan from steamer and bake for 45-60 mins. Seitan should swell and press against the foil. Cool and slice as needed for sandwiches. This seitan holds up very well and can be shaved very thin. Store in the fridge!
"I found this recipe to be extremely versatile. You can flavour it the way you like as long as you stick to the bean and gluten and water ratio.
A friend of mine has even cooked it in a smoker with great results. Kids love this and its great for anyones lunchbox or sandwiches." - Amanda
Veggie Luncheon
Adapted by Amanda Sorrenson
from Vegan Dad -
vegandad.blogspot.com
EASTER TREAT
DOUGH:
1 cup soya milk
1/3 cup dairy-free margarine
1/3 cup brown sugar
90ml water
1 tablespoon active yeast
4 cups flour
Heat milk, water, margarine and sugar in a medium-sized pot until the margarine is melting. Tip into a large bowl. Check that the mix is warm, not hot, and stir in the yeast. (If hot, let it sit before adding the yeast.) Add flour and salt and stir well. Tip it out on to a floured surface and knead until the dough is smooth and elastic. Put it back in the bowl in a warm place and allow to rise until doubled in size (1 or 2 hours). Punch the dough down and leave to rest for 10 minutes. Meanwhile, mix all the filling ingredients together. Roll the dough into a 30cm square (for 8 large rolls) or a 30cm x 60cm rectangle (for 16 more moderate rolls). Spread filling evenly across the dough. Roll the dough up (from the long side, if youve made a rectangle) and pinch the seam to seal. Slice into pieces, and set on a lined baking tray. Put the tray in a warm place for about an hour, until doubled in size. Theyre now ready to bake in a preheated 180C oven for about 30 minutes, until the tops are golden brown and sound hollow when tapped.
FILLING:
¾ cup soft brown sugar
1 tablespoon cinnamon
½ cup margarine
¾ cup walnuts
Cinnamon Rolls
KIWI CLASSIC
BISCUITS:
200g Olivani
1/2 Cup Sugar
1 & 1/4 Cups Plain Flour
1/4 Cup Cocoa
2 Cups Cornflakes
1Teaspoons Vanilla
ICING:
1 Cup Icing Sugar
2 Tablespoons Olivani
1/2 Teaspoon Vanilla
Boiling Water
Whole Walnuts
Cream Olivani and sugar. Sift flour and cocoa. Stir dry and wet ingredients together. Fold in cornflakes. Spoon mounds of mixture onto a greased oven tray gently pressing together. Bake at 180C for 15 minutes or until lightly browned and firm. While biscuits cool make icing. Put icing sugar into a bowl and create a well in the centre. Add Olivani and vanilla in the centre of the well. Add small amounts of boiling water and keep stirring until icing reaches the desired consistency. Ice biscuits once cool and top with one walnut.
Edmond's Afghans
1 1/2 Tablespoons Olive Oil
5 Tomatoes (chopped)
8 Mushrooms
2 Bunches Spinach
2-3 Cloves of garlic
2 Tablespoons Olives
1 Teaspoon coriander
1 Teaspoon oregano
1 Teaspoon crushed chilli (or less if you are sensitive!)
1 Tablespoon balsamic vinegar
Salt and pepper (to taste)
Brown lentils (or pasta, or anything else you prefer)
Put the lentils on the stove so that they cook while you make the rest of the meal. Usually 1C lentils to 2C water for about
20 minutes boiling. Put tomatoes, garlic, oil, coriander, oregano, chilli, vinegar and salt/pepper in the blender with an adequate amount of water for a smooth consistency. Put this mix on the frying pan and boil. Add chopped spinach, mushrooms and olives and bring to the boil. Allow boiling for
a few minutes and then reduce the heat to about half boiling heat. Simmer for 10-15mins. Add more water if you find the meal running dry. Enjoy with the lentils!
HEARTY FAMILY FOOD
Lentil Puttanesca
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