In The Kitchen

Lets get cooking!

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Welcome to Go Veg In the Kitchen a guide to get you started

One of the main questions people ask when converting to a veg diet is what to eat?? In order to answer that question, SAFE has put together this handy recipe book containing over thirty animal friendly recipes, including starters, soups, main courses and desserts. This easy guide will have you cooking fabulous vegetarian meals that are tempting and delicious. All of the recipes are healthy and animal friendly and you can rest assured that your newfound culinary skills are helping to reduce animal suffering, reduce the strain on the environment, and improve your health. The recipes have been selected for both their great taste and colourful presentation. They are guaranteed to impress vegetarians and non-vegetarians alike and will complement any dining table! Created as an introduction to vegetarian cooking this recipe booklet contains everything from exotic salads to delicious desserts and with over thirty, beautifully illustrated pages, we are sure you will enjoy turning each page and nding a recipe to suit everyone. All of the recipes can be re-created easily and cheaply. They will inspire you to change the way you cook and look at the food choices you make, whilst introducing new avours to your diet. Thank you for taking the rst steps towards your new veg diet. We do hope that you enjoy sharing the results of our recipe booklet with friends and family, who may themselves be tempted to explore great tasting vegetarian food too.

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Table of Contents
SOUPS
Hearty lentil Boy choy and shiitake mushroom Gazpacho Roasted red pepper Moroccan chickpea and kale Creamy lima bean Turkish red lentil Leek and potato p.5 p.6 p.7 p.8 p.9 p.10 p.11 p.12

SAVOURY
Ethiopian eggplant stew Pumpkin and sage risotto Mushroom and olive tart Tempeh fajita Classic Lasagne Chickpea patties Potato curry Pumpkin and Chickpea Tagine p.23 p.24 p.25 p.26 p.27 p.29 p.30 p.31

SALADS
Vietnamese-style warm Grilled Portobello mushrooms Minted chickpea and cucumber Quinoa salad with snow peas Five minute Ethiopian tomato salad Lettuce wraps Potato salad Char-grilled vegetables p.14 p.15 p.16 p.17 p.18 p.19 p.20 p.21

SWEETS
Peach-berry cobbler Sticky date pudding with butterscotch sauce Dairy-free cashew ice cream The best cheesecake! Peanut butter cookie ice cream cake Berry donut cupcakes Chocolate Afghans Cinnamon Glazed Apple Cake p.33 p.34 p.35 p.36 p.37 p.38 p.39 p.40

INDEX

SOUPS

SALADS

SAVOURY

SWEETS

Soups

SOUPS

Hearty Lentil Soup

Ingredients
1 Tbsp olive oil 1 onion, diced 2 garlic cloves, minced 1 can diced tomatoes 1 can lentils (2 C cooked) 2 C vegetable broth 1 carrot, cut into half-moons 1/2 zucchini, cut into half-moons 1 stalk celery, sliced 1/2 tsp dried (ground) thyme 1/2 tsp dried (ground) oregano 1 bay leaf salt and pepper

Method
Heat oil in a medium to large saucepan over medium heat. Add onion and stir well. Saut until softened. Add garlic and stir well. Add tomatoes, lentils and vegetable broth. Add carrot, zucchini, celery, thyme, oregano, and bay leaf. Bring to the boil, then reduce to low heat and simmering for 15 minutes. Remove bay leaf. Add salt and pepper if desired. Serve toasty hot!
5 SOUPS

Bok Choy and Shitake Mushroom

Ingredients
3 bok choy 1 C shiitake mushrooms 1 bunch spring onions, diced 3 garlic cloves, minced 1 Tbsp fresh ginger, grated d 3 Tbsp soy sauce 1/2 tsp chilli akes 1 bay leaf 6 C water 1 Tbsp olive oil salt to taste 100g tofu (rm), cubed

Method
Remove the bok choy leaves from the stems. Roughly chop leaves and plunge into a pot of boiling water. Let stand for three minutes and rinse them in cold water. Dice stems and set aside. Snip stems from the mushrooms and dice. Thinly slice the mushrooms and set aside. In a large bowl, add bok choy stems, mushroom stems, spring onions, garlic, ginger, soy sauce, chilli akes and bay leaf with the water and bring to boil. Reduce heat, cover and simmer for one hour.
6 SOUPS

Strain and reserve watery stock. Discard strained vegetables. In a medium pot with the oil, fry mushrooms for ve minutes until crisp and tender. Sprinkle a dash of salt and stir in bok choy leaves. Add stock and return to boil then add tofu and serve. For variation add a half cup of udon noodles when adding bok choy leaves.

Gazpacho
Ingredients
1 cucumber, sliced into chunks 4 large ripe tomatoes 1/2 capsicum 2 cloves garlic 1 celery rib, chopped 1 Tbsp lemon juice 1/2 sweet onion, quartered 3 Tbsp red wine or balsamic vinegar 1/2 tsp salt dash black pepper 1 tsp chopped fresh parsley 1 tsp chopped fresh basil 1/4 tsp cayenne pepper

Method
Simply combine everything except the fresh herbs in a blender or food processor, and process until smooth. Stir in the herbs, refrigerate until cool and serve with bread.

SOUPS

Roast Red Pepper Soup

Ingredients
5 red peppers 2 Tbsp olive oil 1 large onion 2 garlic cloves, chopped 2 potatoes, peeled and chopped 5 C vegetable stock 1 tsp oregano Salt and pepper to taste 1/4 C soy milk

Method
Roast peppers under the grill or on the BBQ, rotating until skins are blackened and wrinkled all over. Place in a large bowl, cover with a plate, and let steam for 15 minutes. Skin peppers and chop. Meanwhile, heat oil in a large pot over medium heat and saut onions and garlic until onion is translucent. Add potatoes and fry for one minute. Add peppers and stock and bring to boil. Reduce heat and simmer for 15 minutes,

or until potatoes are soft Blend soup with a hand blender until smooth, then season to taste. Before serving, stir in soy milk.

SOUPS

Moroccan Chickpea and Kale Soup

Ingredients
1 Tbsp oil 1 large onion, chopped 2 carrots, sliced or diced 4 garlic cloves, minced or pressed 1 1/2 tsp ground cumin 1/2 tsp paprika 1/4 tsp chilli powder 1/4 tsp allspice 1/2 tsp ground ginger pinch saffron, lightly crushed 2 bay leaves 1 cinnamon stick 3 C cooked chickpeas (or 2 cans, drained and rinsed) 8 C vegetable broth 1 large bunch kale, thick centre ribs removed and chopped 2 C water salt to taste

Method
In a large saucepan, heat oil, add onion and carrot, and cook over medium-high heat until the onion begins to brown (about ve minutes). Add garlic
9 SOUPS

and cook for a further minute. Add the spices, including bay leaves and cinnamon stick, and cook, stirring, for another minute. Add the chickpeas and stir to coat them with the spices. Pour in the vegetable stock, bring to a boil, and reduce heat to a simmer for 20 minutes. Add the chopped kale and stir. If necessary, add water to cover the kale and cook until it is tender, about 15 to 20 minutes. Add salt to taste and serve.

Creamy Lima Bean Soup

Ingredients
2 litres water 2 C dried lima beans 2 tsp salt 2 Tbsp dried parsley 1 tsp oregano 1/2 tsp dill 1/4 tsp cracked pepper 1 Tbsp vegetable broth 5 green onions, chopped 1 celery stalk, chopped 1 garlic clove, minced 1/2 C soy milk 1 1/2 Tbsp miso

Method
In large pot, add lima beans and salt to water. Bring to the boil and reduce heat. Cook on medium heat for 10 minutes. Add parsley, oregano, dill and pepper. Simmer for about 45 minutes or until lima beans are very tender. Remove two cups of beans and liquid, and puree in blender. Return puree to pot. Continue to simmer. Saut onions and celery in broth for three minutes.
10 SOUPS

Add garlic and saut for one minute. Add sauted vegetables to beans, along with soy milk. Simmer for 20 minutes. When ready to serve, place miso in a small bowl; add 1/3 cup of water and mix to form a smooth paste. Add this to the soup, and mix well. Heat thoroughly for 1-2 minutes, but do not boil.

Turkish Red Lentil Soup

Ingredients
1 onion, chopped 2 garlic cloves, chopped 1 small chilli, nely chopped pinch of salt and pepper 2 Tbsp oil 2 C red lentils 2 cans of tomatoes 2 litres of water 1 Tbsp tomato paste 1 Tbsp olive oil 1 lemon

This soup at us th is so delicio s like id k e even th otein, it! Full of pr tes and carbohydra rfect. e iron, its p heap c d Easy an ! to make too

Method
Fry the onion, garlic, chilli, and salt and pepper in the oil. Add lentils and fry for 5 minutes. Boil the water and add the tinned tomato and fried ingredients. Simmer for an hour or until lentils are soft. Before serving, add tomato paste, olive oil and lemon juice.

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SOUPS

Leek And Potato Soup

Ingredients
I large leek 3 large potatoes 1 cup soy milk 3 c water ? cup olive oil salt and pepper to taste

Method
Slice, clean and saut the leek in the oil for around 10 minutes. Add the potatoes sliced and saute for a further 5 minutes. Add the water, salt and pepper and boil for around half an hour or until the potatoes are soft adding more water if required. Mash the soup with a potato masher a little so it goes white and creamy. Add the soy milk and simmer gently for a further 10 minutes

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SOUPS

Salads

SALADS

Vietnamese-Style Warm Salad

Ingredients
Dressing: 3 Tbsp soya sauce lly 1 garlic clove, minced Wonderfu g Pinch salt refreshin nd a 1 tsp sugar with minter! b cucum 1 tsp red chilli akes 2 Tbsp rice vinegar Handful of coriander, chopped Juice of one lime 2 Tbsp water Combine dressing ingredients in a cup and set aside. Salad Mock abalone (from Asian stores) or puff tofu 1 Tbsp sesame oil 2 portions of rice noodles Method 1 C cabbage, sliced nely Fry the mock abalone in the sesame oil for 1 C lettuce, sliced nely about 4-5 minutes, turning frequently. Whilst the 4 sprigs mint, chopped abalone is frying, cook rice noodles according to 1 carrot, grated instructions. 1/2 cucumber, chopped into matchsticks Place noodles in a bowl and top with all salad Handful of salted peanuts ingredients and mock abalone. Give dressing a stir and pour over salad. Garnish with peanuts. Enjoy!
14 SALADS

Grilled Portobello Mushrooms

Ingredients
4 large Portobello mushrooms 4 garlic cloves, minced 1 Tbsp dried oregano 2 Tbsp dry white wine 3 C rocket 2 Tbsp balsamic vinegar 1 tsp extra-virgin olive oil salt and pepper to taste

Method Preheat the grill. Remove the stem from the mushrooms carefully so you dont break the caps. Wash, pat dry and arrange the caps gill-side up on a baking dish. Mix the garlic and oregano with the wine. Brush this mixture onto the mushrooms, then grill for ve minutes or until the mushrooms begin to sweat their juices. Remove from heat and allow to cool slightly. Divide the greens into four portions, and place

each portion on an individual serving plate. Slice the mushrooms about six centimetres thick. Allowing one per plate, arrange the mushrooms attractively on top of the greens. Mix the vinegar and oil, seasoning to taste, and drizzle about a half-tablespoonful over each plate. Serve while mushrooms are still slightly warm.

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SALADS

Minted Chickpea And Cucumber

Ingredients
2 cucumbers, peeled (optional) 2 carrots, peeled 1 3/4 C chickpeas, rinsed and drained 1/3 C dried currants 1/2 C fresh mint, coarsely chopped 3 Tbsp shallots, minced 1 1/2 tsp fennel seeds 3 Tbsp fresh lemon juice 1 1/2 Tbsp extra virgin olive oil salt and ground black pepper

Method
Cut cucumbers in half lengthwise and scoop out the seeds with a spoon. Evenly slice the cucumber and place into a salad bowl. Coarsely grate the carrots and add to cucumbers. Add all remaining ingredients, tossing well to combine. Adjust seasoning to taste. Serve at room temperature.

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SALADS

Quinoa Salad With Snow Peas

Ingredients
1 C quinoa 1 1/2 C cold water 1/2 tsp salt Oil 1 carrot, peeled and thinly sliced 1 C snow peas 1/2 green or red pepper, seeded and thinly sliced 1 ripe tomato 1 cucumber, peeled and diced 1/4 C chopped fresh parsley 1/2 C chopped roasted cashews 1/4 C minced cranberries Dressing: 2 Tbsp lemon juice 1/4 C olive oil 1/2 tsp salt Ground black pepper Pinch of garlic powder or dried ginger

and allow to sit for ve minutes while covered. Steam the carrots and snow peas for about ve minutes, then rinse in cold running water. Mix the pepper, tomato, cucumber and parsley in a bowl and set aside. In a separate bowl, blend the dressing ingredients together and gently combine the vegetables, nuts and quinoa. Cover and chill for at least 1 hour.

Method
Soak the quinoa for 15 minutes in cold water. Strain, and put into a pot with the water, salt and a dash of oil. Bring to a boil then reduce to low heat and cover. Simmer for 15 minutes, then turn off the heat
17 SALADS

Five Minute Ethiopian Tomato Salad

Ingredients
3 vine-ripened tomatoes, chopped and drained 1/2 jalapeno pepper, chopped 1/2 C red onion, nely sliced Juice of half a lemon 1/4 tsp black pepper Salt to taste

Method
Mix all of the ingredients together. Add salt to taste. Serve chilled. PRESTO!

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SALADS

Lettuce Wraps
Ingredients
200g extra-rm tofu 2 Tbsp oil 1 tsp garlic, chopped 1 tsp ginger, chopped 1 tsp soy sauce 1 tsp sesame oil 1 tsp sugar 1 tsp cornour Filling 1/4 C mushrooms, chopped 1/4 C water chestnut, chopped 1/4 C bamboo shoots, chopped 1/4 C celery, chopped Chilli to taste (optional) Hoisin sauce 1 iceberg lettuce, crispy

e Lettuc are wraps at, and fun to e on is rsi this ve too! healthy

to pan. Add the soy sauce, sesame oil, sugar and cornour. Mix together then stir in the vegetable lling ingredients.

Method
Drain and press the tofu and then crumble using a fork or masher into a large heated frying pan with a tablespoon of oil. Fry until golden then set aside. Heat remaining oil on high in the same pan and add the ginger and garlic. Stir until brown, about 30 seconds. Reduce heat to medium and return tofu
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Cook a further two to ve minutes until just tender. To make each wrap, smear some hoisin sauce on a lettuce leaf, spoon a small handful of veggie mixture into the centre and wrap up. Serve immediately. Enjoy!
SALADS

Potato Salad With Garlic Aioli

Ingredients
1 kg of baby potatoes boiled and cooled 1 lg red onion diced Handful of chopped parsley GARLIC AIOLI 3 cloves garlic 1/3 cup soy milk 1 tsp Dijon mustard 4 Tbsp cider vinegar/ lemon juice salt and pepper to taste 1 cup olive oil

Method
Place garlic, soy milk and mustard in a food processor and blend. Very slowly pour oil down the chute to create a continuous and very thin drizzle. If you go very slowly the mixture will start to thicken up. When you have poured all the oil in you can then thin the aioli down with the cider vinegar or lemon juice and a bit of water to make thinner. Add salt and pepper to taste Dress the potatoes, parsley and onion with the aioli and serve in a salad bowl
20 SALADS

Char-Grilled Vegetables

Ingredients
1 red capsicum 1 yellow capsicum olive oil 200g kumara, peeled and sliced into 5mm rings 2 small eggplant, sliced thinly, lengthways 2 zucchini, sliced thinly, lengthways 1 red onion, cut into thin wedges 1 C parsley 1/2 C black olives, pitted 1 radicchio lettuce, trimmed (optional) Salad dressing 1 tsp dijon mustard 1 clove garlic, crushed 1 tsp sugar 1 Tbsp red wine vinegar salt and pepper 2 tbsp olive oil

Method
Preheat a char-grill pan or barbecue plate over medium-high heat. Cut capsicums into quarters; remove seeds and membrane and brush skin with oil. Char-grill skin side down, until the skins blacken and blister. Place into a sealed plastic bag or container, leave at room temperature until cool. Peel off blackened skins and cut each quarter into three pieces. Brush remaining vegetables with oil and cook until softened with light grill marks. Cut into bite size pieces. Combine vegetables, parsley and olives in a large serving bowl or on a platter. To make dressing, whisk mustard, garlic, sugar and vinegar together in a small bowl. Season with salt and pepper, gradually whisk in oil until well emulsied. Pour over salad and toss gently to combine. Serve with radicchio lettuce.

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SALADS

Savoury

SAVOURY

Ethiopian Eggplant Stew

Ingredients
1 Tbsp oil 2 red onions, halved and sliced 2 garlic cloves, chopped 1 Tbsp fresh ginger, minced 1 Tbsp allspice 1 tsp pepper 1 Tbsp berbere (or to taste) 1 tsp ground cardamom 1/2 tsp cloves 1/4 C margarine 1 carrot, diced 1 eggplant, diced 1 tomato, chopped 1/4 C red lentils 1 1/2 C water (or more, if needed) 2 C chopped green beans salt to taste

Method
Heat a large non-stick pan over medium heat. Add oil and onions and fry for 30 minutes, stirring regularly, until a nice golden brown.

When the onions stick too much, deglaze the pan with a splash of water. Add garlic, ginger and spices and mix well, until spices are fragrant. Add margarine with carrots and eggplant. Fry for ve minutes until eggplant softens before adding tomato, lentils, water and beans, and mix well. Bring to boil, then loosely cover and let simmer for 45 minutes until the eggplant is really soft. Add water, if needed. Season to taste.

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SAVOURY

Pumpkin And Sage Risotto

Ingredients
1 butternut pumpkin 2 garlic cloves, nely chopped 2 Tbsp olive oil Handful of sage leaves, chopped 1 Tbsp margarine 1 onion, chopped 400g Arborio rice 200ml white wine 1 litre hot vegetable stock Vegan cheese or parmesan Salt and pepper

for one minute before stirring in wine. Slowly add stock a ladle at a time. Add remaining sage. Bring to the boil and then simmer while adding more stock as it absorbs into the rice. Regularly stir the rice to avoid it sticking. After about 20 minutes the rice should be cooked. The texture should be thick and creamy. Add extra stock if necessary. Add the pumpkin to the risotto. Serve topped with vegan parmesan.

Method
Preheat the oven to 200 degrees Celsius. Cut the pumpkin into eight large pieces. Remove seeds and place in a roasting tray with the skin on. Add half the garlic, oil, sage leaves and sprinkle over salt and pepper. Toss together and roast for 40-50 minutes until soft. Once cool peel off skin and roughly mash pumpkin mixture. Return to the oven on a low heat to keep warm. In a heavy pan, add margarine, remaining oil and garlic and fry onion until soft. Add the rice and stir
24 SAVOURY

Tempeh Fajitas
Ingredients
1 pack tempeh 1 C pineapple juice 1/4 C soy sauce 2 Tbsp fresh lime juice 2 tsp ground cumin 2 tsp canola oil 1/2 tsp fresh ground black pepper, divided 1 garlic clove, minced 2 C vertically sliced onions 1 1/2 C sliced green bell peppers Cooking oil spray 1/4 tsp salt 4 whole wheat tortillas 1/4 C salsa

oil spray. Sprinkle with salt and a quarter teaspoon black pepper. Arrange onion mixture in a wire grilling basket coated with

Method
Cut tempeh in half crosswise. Cut each half lengthwise into six strips then place in a shallow dish. Combine pineapple juice, soy sauce, lime juice, cumin, oil, quarter teaspoon black pepper and garlic in a small saucepan. Bring to a boil. Pour pineapple juice mixture over tempeh. Marinate at room temperature for up to two hours. Lightly coat onion and bell pepper with cooking
25 SAVOURY

cooking spray. Place grilling basket on grill rack. Grill ve minutes or until lightly browned, turning occasionally. Remove the tempeh from marinade, reserving marinade. Place tempeh on grill rack coated with cooking spray. Grill 2 minutes on each side or until lightly browned, basting occasionally with reserved marinade. Warm tortillas according to package directions. Arrange three tempeh pieces, half a cup of onion mixture, and one tablespoon of salsa down the centre of each tortilla. Roll up. YUM!

Mushroom And Olive Tarts

Ingredients
500g Portobello mushrooms, stalks removed 2 Tbsp olive oil 1 Tbsp thyme 2 sheets puff pastry (e.g., Neways) 2 Tbsp pine nuts 6 kalamata or green olives, chopped 2 Tbsp olive tapenade Serving ingredients 2 tsp extra-virgin olive oil 1 tsp balsamic vinegar toasted pine nuts and chopped olives handful rocket leaves

Method
Remove pastry from freezer. Heat oven to 240C. Place mushrooms stalk side up on two baking trays. Season well with freshly ground salt and pepper. Drizzle with oil and sprinkle with thyme. Roast for approximately 10-12 minutes until juicy. Take two 15cm sandwich tins. Place tins on the pastry sheets and cut around each base with a sharp knife to make two circles. Place the mushrooms in each tin so they overlap each other,
26 SAVOURY

then scatter with pine nuts and olives. Spread tapenade over one side of the pastry, then place, tapenade sidedown, on top of the mushrooms in the tin. Bake for 15 minutes. Remove and let sit for two minutes before carefully turning out tarts onto serving plates.

Classic Lasagna
Ingredients
1 250g box dried lasagne sheets Lasagne sauce 1 Tbsp olive oil 1 onion, diced 3 garlic cloves, minced 200g mushrooms, sliced 1 eggplant, diced 1 jar tomato pasta sauce (approx 500ml) 1 can tomatoes, diced 1 250g vegetarian mince* 1 Tbsp tomato paste red wine 100g black or green olives, pitted and chopped 1 Massel beef stock cube 1 tsp basil, dried 1 tsp oregano, dried tsp chilli powder White sauce C olive oil 1 Tbsp our 1 onion, diced 2.5 C soy milk 2 tsp soy sauce C nutritional yeast akes fresh cracked pepper and salt to taste

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SAVOURY

(Classic Lasagne continued)

Method
Preheat over to 180 degrees Celsius. Lasagne sauce: In a large saucepan, saut onion and garlic in oil on a medium heat until tender before adding mushrooms and eggplant. Cook for a further 5 minutes and then add the rest of ingredients. Reduce heat and simmer uncovered for 10-15 minutes. Season with salt and pepper if necessary. Should be a rich and avoursome sauce. White sauce: Saut oil and onions in a mediumsized saucepan over a medium heat for 5 minutes or until tender. Stir in our and cook for one minute, while stirring constantly to avoid burning. Slowly add half the soy milk and gently stir until it begins to thicken. Reduce heat to low and gradually add rest of milk while stirring. Add remaining ingredients and gently cook for a further 5-10 minutes. Assembling the dish: To assemble, you will need a large high-sided (10cm) baking dish (approx 20 x 30 cm) or two lower smaller dishes. Starting with the lasagne sauce spoon enough to cover base. Line with lasagne sheets (break sheets if necessary to t dish) then dollop generous spoonfuls (approx 1/4 cup) of white
28 SAVOURY

sauce. Repeat for at least 4 times until layered but end with a lasagne sauce. Finish with whatever you like handful of olives, sliced tomatoes and just a sprinkling of smoked paprika. Cover with tin foil and bake 20 minutes before removing foil and baking a further 10 minutes. Let sit for 5-10 minutes before slicing.

* prefer to use the Vegetarian Stuffing TVP mix available from Blissful Vegetarian or some Asian stores.

Chickpea Patties
Ingredients
1 Tbsp oil 1/4 C onion, diced 1/4 C capsicum diced 1 celery stalk, diced 1 can chickpeas, rinsed and drained 1 tsp thyme 1 tsp paprika Pinch of cayenne pepper 1 tsp hot sauce 2 Tbsp chopped fresh parsley 2 Tbsp our 1 Tbsp cornstarch Salt and pepper to taste Oil for frying

Method
Heat oil in a frying pan over medium heat. Saut onion, capsicum and celery for ve minutes, until softened. Remove from heat. Place chickpeas in a food processor with the onion mixture. Pulse until chickpeas roughly chopped. Place chickpeas in a bowl and add spices, hot sauce and parsley. Mix well. Add our and cornstarch and
29 SAVOURY

mix well. Place in the fridge for at least 30 minutes. Heat oil in a frying pan over medium to high heat. Shape chickpea mixture to form patties and fry in batches for a few minutes each side, until crispy and browned. Flip a few times if they are browning too quickly. NB: If you have trouble forming the patties, add more cornstarch.

Potato Curry
Ingredients
4 potatoes, peeled and cubed 2 Tbsp vegetable oil 1 onion, diced 3 cloves garlic, minced 2 tsp ground cumin 1 1/2 tsp cayenne pepper 4 tsp curry powder 4 tsp garam masala 1 piece fresh ginger root, peeled and minced 2 tsp salt 1 can diced tomatoes 1 can garbanzo beans (chickpeas), rinsed and drained 1 can peas, drained 1 can coconut milk

Method
Place potatoes into a large pot and cover with salted water. Bring to a boil over high heat. Reduce heat to medium-low, cover, and simmer until just tender, about 15 minutes. Drain and allow to steam dry for a minute or two.

Meanwhile, heat the vegetable oil in a large skillet over medium heat. Stir in the onion and garlic. Cook and stir until the onion has softened and turned translucent, about ve minutes. Season with the spices and salt. Cook for two minutes more. Add the tomatoes, garbanzo beans, peas, and potatoes. Pour in the coconut milk, and bring to a simmer. Simmer ve to ten minutes before serving.

30

SAVOURY

Pumpkin And Chickpea Tagine

Ingredients
3 cups pumpkin cut into cubes 3 Tbsp Moroccan spices 1 Tbsp cumin 1 Onion diced 2 Red peppers chopped cup olives cup prunes 1 can of tinned chickpeas (or 1 1/2 cups of home cooked) 2 tins of Moroccan tomatoes salt and white (if possible) pepper to taste 3 Tb olive oil or other for cooking 1 cup of cous cous 1/2 c of almonds chopped 1 handful of fresh coriander chopped 8 cardamom pods lightly crushed, husk discarded handful of mint c of raisins

Method
Saute the onion and spices in oil for 5 minutes in a tagine pot, camp cooker or casserole dish. Add the other ingredients. Place the lid on the pot in put into the over for 1 hours or until all is tender and tasty. Serve with this tasty cous cous side dish. Place the cous cous in a bowl and cover it with boiling water for 5 minutes. Add the chopped coriander, cardamom, mint raisins and almonds

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SAVOURY

Sweets

SWEETS

Peach-Berry Cobbler
Ingredients
1/4 C sugar 1/4 C brown sugar 1 Tbsp cornstarch 1/2 C water 1 Tbsp lemon juice 2 C sliced peaches 1 C blueberries 1 C sifted our 1/2 C sugar 1 1/2 tsp baking powder 1/2 tsp salt 1/2 C soy milk 1/4 C margarine 2 Tbsp sugar 1/4 tsp nutmeg blueberries.

Method
Preheat oven to 180 degrees Celsuis. Combine in a saucepan the sugars and cornstarch. Add water and whisk until l smooth. Cook over medium heat, stirring constantly, until stantly, un unti til ti l thick. Add lemon juice, peaches and

Turn into a medium sized baking dish. In a mixing bowl combine our, sugar, baking powder and salt. Add milk and softened margarine and mix thoroughly. Spoon over fruit. Sprinkle with mixture of sugar and nutmeg. Bake for 40 to 45 minutes. Presto! Serve with vegan cream.
SWEETS

33

Sticky Date Pudding With Butterscotch Sauce

Ingredients
1 1/2 C dates, nely chopped 1 1/2 C water 1 tsp bicarbonate of soda 3/4 C soft brown sugar 1/2 C margarine 1 tsp vanilla extract 3 tsp egg replacer 3 Tbsp water 1 1/2 C self-raising our Butterscotch sauce 300ml Soyatoo topping cream (order online) 3/4 C soft brown sugar 2 Tbsp margarine 1 1/2 tbsp golden syrup 1/2 tsp vanilla extract

with an electric hand mixer or food processor. In a small bowl, mix the egg replacer and water. Whisk the egg mixture into the margarine mixture. Sift in the our and mix well. Add the date mixture. Combine well then pour into the prepared cake tin. Cook for 40-50 minutes, until a skewer or knife comes out clean. Leave to cool in the pan while you make the sauce. Place all of the sauce ingredients into a saucepan, place over a medium heat and bring slowly to a boil. Reduce heat and simmer gently for approximately 20 minutes. Pierce the pudding in several places with a skewer. Drizzle over about half a cup of the sauce. Remove from tin, cut into wedges and serve with extra sauce poured over. Enjoy!
SWEETS

Method
Preheat oven to 180 degrees Celsius. Grease and line a 20cm loose bottom cake tin. Place dates and water in a small saucepan and bring to a boil. Turn off the heat, add the bicarbonate of soda and set aside for 20 minutes. Whisk together sugar, margarine and vanilla extract
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Dairy-Free Cashew Ice Cream

Ingredients
3 C frozen, sliced bananas 1/2 C cashew butter 1/8 tsp sea salt 1/4-1/3 C pure maple syrup

Method
In a food processor, process bananas until roughly chopped. Add cashew butter, salt, and syrup, and puree until smooth. Serve immediately, and store leftovers in freezer. You can add vanilla extract, almond extract, cinnamon, chocolate chips or chopped nuts. Note: When you have ripened bananas, slice them, and measure 1 C portions in to a zip-lock bag so they are readily available.

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SWEETS

The Best Cheesecake!

Ingredients
Base: 1 packet Nice biscuits, crushed 100g margarine Filling: 300g rm tofu 2 ripe bananas, mashed 14 C maple syrup 1 tin (440g) crushed pineapple, drained 1 3/4 tsp vanilla essence 1/2 tsp salt Topping: 1 Tbsp cornour 2 Tbsp water 1 C berries, fresh or frozen 14 C maple syrup or 3 Tbsp sugar

at 150 degrees Celsius. Chill in fridge. To make the topping, mix the cornour and water to make a smooth paste.

Method To make base, melt margarine and add to crushed biscuit. Combine and press into a pie dish. Refrigerate for at least 30 minutes.
To make the lling, combine all the lling ingredients together and beat until smooth and creamy. Pour into dish and bake for 30-45 minutes
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Combine remaining ingredients in a small saucepan and heat. Continue to stir until thick. Pour mix evenly over cheesecake to cover surface and allow to cool in fridge. Serve with your favourite vegan ice cream or soya cream.
SWEETS

Peanut Butter Cookie Ice Cream Cake

Ingredients
Crust: 20 Oreo cookies 1/4 C margarine, melted Filling: 4 C vanilla SoGood ice cream, softened 1/2 C peanut butter 2 Tbsp maple syrup 1/4 c salted peanuts, nely chopped

Method
To prepare the crust: Lightly oil a 9-inch (23cm) springform pan and set aside. In a food processor, process the cookies until ne. Add melted margarine and process again until well combined. Press rmly into the bottom of the pan and refrigerate for one hour. With an electric mixer or food processor, blend together the ice cream, peanut butter, and maple syrup until well mixed. Spoon lling evenly into pan and sprinkle the top with peanuts. Place in freezer for at least one hour. Remove from freezer ve minutes before serving, pop open the pan, and cut into slices.
37 SWEETS

Vegan Berry Donut Cupcakes

Ingredients
1 1/2 C plain our 3/4 tsp baking powder 1/2 tsp baking soda 1/2 tsp ground nutmeg 1/2 tsp salt 1 C soy milk 1 tsp apple cider vinegar 2 Tbsp cornour 1/3 C canola oil 3/4 C + 2 Tbsp sugar 2 tsp vanilla 1/3 C berry jam 2 Tbsp icing sugar

Method
Preheat oven to 180 degrees Celsius. Line a cupcake tin with paper cases. In a large mixing bowl sift together plain our, baking powder, baking soda, nutmeg and salt. Create a well in the centre of the our mixture. Combine the soymilk, vinegar and cornour and stir until smooth, then add to the our mixture. Add the oil, sugar and vanilla and mix well. Fill the cases three-quarters full with batter. Place
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a heaped spoonful of jam into the centre of each cupcake, being careful not to overll. The jam will sink into the bottom of the cupcake during baking. Bake cupcakes for 20-25 minutes. Cool completely on a wire rack, and then allow to set uncovered overnight in a cool and dry place. This will make the tops slightly crispy, like a donut crust. Using a sifter, sprinkle with icing sugar and serve with coffee. Presto!
SWEETS

Chocolate Afghans
Ingredients
200g margarine 1/2 C caster sugar 1 1/2 C plain our 3 Tbsp cocoa powder 1 1/4 C cornakes 1/4 C dried coconut Icing 1 C icing sugar 2 Tbsp cocoa powder 3 Tbsp hot water 3-4 drops of peppermint essence (optional) 1/4 C walnut halves

Method
Preheat oven to 180 degrees Celsius. Line a baking sheet with baking paper. Cream the margarine and sugar until light and uffy. Sift in the our and cocoa powder and mix with a wooden spoon. Gently fold in cornakes and coconut. If mixture is a little crumbly, add one to four teaspoons of water or maple syrup and mix. Firmly press into small balls and atten them slightly. Place them about three centimetres apart on the baking sheet.
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Bake in the oven for ten to 15 minutes. Remove from oven and leave for ve minutes before moving to a wire rack to cool. Prepare the icing by combining the icing sugar and cocoa powder in a bowl. Gradually add water. Mix well until the mixture is free of lumps and of a creamy consistency. Add essence before nal mix. Add more water if necessary. Spoon a little icing on each cookie and then decorate with a walnut. Let set and prepare for speedy entry into mouth!
SWEETS

Cinnamon Glazed Apple Cake

Ingredients
3 apples, peeled and cored 125g margarine 1/2 C caster sugar 1/2 C apple sauce or canned diced apples 2 Tbsp soy milk 1 1/2 C our 1/4 C coconut 2 1/2 tsp baking powder 1 tsp vanilla essence Topping 1/4 C brown sugar 1/2 tsp ginger powder 1/2 tsp cinnamon

coconut, baking powder and vanilla essence. Add additional soy milk if dry. Pour batter into cake tin and arrange the apple rings decoratively on the top. To make the topping, combine ingredients together and sprinkle evenly over top of cake. Bake 30-40 minutes or until cooked. Insert a sharp clean knife into centre and withdraw. Cake is cooked when knife comes out clean. Allow to cool for 15 minutes before releasing springform. Serve warm or allow to cool on rack. Dust with icing sugar using a sieve just before serving.
SWEETS

Method
Preheat oven to 180 degrees Celsuis. Grease 23cm round springform cake tin. Set aside. Slice apples evenly to form apple rings. In medium pot, cover base with 3cm of water. Add apples and cook 3-5 minutes until tender (but not mushy). Set aside. Cream margarine and sugar until uffy. Add apple sauce and soy milk and mix. Gently fold in our,
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