VEGAN KITCHEN – 2 Quick & Easy Meal Planners: Chick Pea Stir Fry / Okra Toast Toppers

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VEGAN KITCHEN – 2 Quick & Easy Meal Planners: Chick Pea Stir Fry / Okra Toast Toppers

Back by popular demand, more super simple day meal planners to spice up your vegan life. This post picks up two easy cooks, a Mangetout Chick Pea stir fry and the Okra Toast Topper.

The first up is the Mangetout Chick Pea stir fry, this was actually just a Mangetout stir fry, until the “baking team” needed a bucket load of aquafaba for Banana Bread and opened a couple of chick Pea tins. Noting the stir fry was a little light on protein, in went the chick peas.

Ingredients: Here we go…. Spring Onions (two bunches cut), Onions (1), Chilli peppers (5), Fresno Peppers (3-4), Mangetout (a good couple of handfuls), bean shoots washed (1 bag), chick peas, (two tins drained), pine nuts (big handful), cranberries, (big handful) maple syrup (how sweet is your tooth ?), Chinese 5 spice (couple of tea spoons) apple (1 chopped), ginger (2 – 3 inches grated), lime pickle (3 teaspoons), garlic salt (go heavy on the garlic salt), soy sauce .

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Ok so let’s get cooking,. so for us it went a little like this….

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Last of all, salt with garlic salt , toss, then serve and that’s all there is to it ! Takes around 8 – 12 minutes end to end to produce this meal and takes about 3 minutes to eat it.. that’s if you did it right .

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Next up is the Okra Toast Topper. If you thought the Stir Fry was quick to cook up, this one is just as quick. There are a lot of cheats in this one. We short cut by using tinned okra as we had one over, and just threw it together.  It went a little like this.

Ingredients: Onions, fennel (had some left over) two lettuces (finely chopped), YES lettuces, for real !, Dijon wholegrain mustard (one tea spoon), green bell pepper, one huge tomato, tin of mixed spicy beans, tamarind sweet sauce (2 tablespoons), then add the okra, you can use tinned if cannot find any fresh okra.

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cook it down until it has reduced and get your toast grilled, add the okra topper and service with a side of tomatoes. That’s all there is to it !

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Whats so great about Okra ? Find out More, most of the health benefits of Okra are more relevant to Carnists (lean heavily on Meat and Dairy) and Vegetarians (lean heavily on Dairy), which is yet another reminder that a healthy diet comes from a 100% COMPLETELY animal agriculture free lifestyle, saying that there are still great benefits for Vegans in alleviating Ashtma, boosting the immune system and bouncing like a unicorn vomiting rainbows through any pregnancy. (Okra’s high levels of vitamin A, B vitamins (B1, B2, B6), and vitamin C, and traces of zinc and calcium, make it an ideal vegetable to eat during pregnancy). Okra also serves as superb supplement for fiber and folic acid.

http://www.medicaldaily.com/what-okra-ladys-finger-and-6-benefits-adding-medicinal-vegetable-your-diet-350750

Over 6 Health Benefits of Okra, Plus Growing Tips

DISCLAIMER: Links to information on sites other than those operated by FISHINABOX RECORDS are for your convenience only and are not an endorsement or recommendation of those sites. FISHINABOX RECORDS does not control or provide any content or information at these sites, makes no representation or warranty of any kind with respect to these sites or their content, and does not maintain, operate, or take responsibility for information provided. FISHINABOX RECORDS does not endorse and is not responsible for the accuracy or reliability of such content or information and any use thereof is solely at the user’s risk.

 

VEGAN KITCHEN – 2 Quick & Easy Meal Planners: Maltese Tease / Soy-A-Ckee

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VEGAN KITCHEN – 2 Quick & Easy Meal Planners: Maltease Tease / Soy-A-Ckee

We have been getting a lot of requests for some lunch menu’s quick cooks, to add a little spice and flavour into your vegan days, with that in mind we will be posting up some short and super simple meal planners, you can serve them with Rice, you can service them with pasta (durum wheat only no egg obviously) or even on toast or a bed of salad.

First up we have the Maltese Tease, its a tease because you can’t help picking at it while it is cooking, and  it’s a tease as its not really Maltese, it has all the flavours of a Maltese Classic and I first threw it together over looking Mellieha-Bay from a family pad high up on the cliff tops and its proved to be a definite “must have” Mediterranean sensation.

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Simple set of Ingredients,. Tomato juice (carton) or plummet of tomatoes (remove the skins), as base is tomato (juice) onions (3 whole) garlic (6 cloves), add the mushrooms (usually they use meat chunks in Malta, so we obviously use mushroom or Soya, or instead, to get the right volume of protein from the Mushrooms use a box {3 cups full} about 6 grams protein).

Then add a spoon of sweet tamarind sauce, and a teaspoon of Dijon wholegrain mustard, no less no more.

Last in is the Fennel, which grows on every sngle road and in every garden, wall and pile of stone or rubble in Malta, finely chopped and in it goes. Spice with Mediterranean mixed herbs and a tea spoon and a half of Chinese five spice.

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And butternut squash and Carrots, pre-boiled to soft, then sliced olives, half with stuffed peppers and half with garlic and seasoning, next up is sage and tarragon, a bunch of tarragon finely chopped and about 10 -12 sage leaves finely chopped. Cook it all down until sauce thickens and then serve it on what ever you like or fancy……

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Next up is the Soy-A-Ckee, A so so very very simple throw it all in the pan , add the pre-soaked Soya chunks ( pre-soaked in vegetable Swiss bouillon stock), vegetables are courgettes and green peppers cut in chunks, onions and garlic in the base , salt, black pepper and garlic salt to flavour  then cook until creamy.

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Serve with any sides, we choose to serve with sides of sweetcorn, rice and broccoli and then some baked beans (glucose fructose corn syrup free). So there you go, simple easy to cook up day planner meals.

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What’s so good about Ackee ? apart from its amazing buttery creamy texture, this fruit has been royally punished in cuisine as a side for the usual funeral of “salt fish”, of all things ! Ackee stands on it’s own as an excellent alternative to any cream and dairy use in savory cooking  to thicken and enrichen dishes.

The ONLY thing to watch on Ackee, is that until the seed pods are open (ripe) the fruit is poisonous, so if you can’t get a supply of live outside the harvesting area then you can simply pick it up in a tin. As its cooked down in our recipe , tinned does the job.

Whats in the Ackee ? http://www.fruitsinfo.com/ackee-fruit.php

DISCLAIMER: Links to information on sites other than those operated by FISHINABOX RECORDS are for your convenience only and are not an endorsement or recommendation of those sites. FISHINABOX RECORDS does not control or provide any content or information at these sites, makes no representation or warranty of any kind with respect to these sites or their content, and does not maintain, operate, or take responsibility for information provided. FISHINABOX RECORDS does not endorse and is not responsible for the accuracy or reliability of such content or information and any use thereof is solely at the user’s risk.