Plant-based & nourishing recipes

Month: April 2017

Cococarrot balls

Cococarrot balls

Perfect pre-workout snack or to energise you on a sluggish afternoon… makes: 10 balls prep time: 5 min cook time: 5 min total time: 10 min INGREDIENTS: 7 soaked dates 100g amaranth flakes 1 shredded coconut 5ml of coconut nectar, agave cyrup or honey (vegetarian option) splash of water 2 […]

Vegan white bean and mushroom ‘meatballs’

Vegan white bean and mushroom ‘meatballs’

I have been looking for great, nutritious and high-protein vegan ‘meatballs’ for a while now. Falafels are a great option, but these balls really are perfect for a sandwich or pasta. My boyfriend even went for seconds! makes: 35 ‘meatballs’ prep time: 10 min cook time: 50 min total […]

Nutritious, high-protein vegan spaghetti

Nutritious, high-protein vegan spaghetti

Yes! Finally a great vegan spaghetti with lots of protein, fiber and low fat. And above all, this one is VERY quick and easy if you have prepared your ‘meatballs’ beforehand. You can substitute the edamame spaghetti for any other bean spaghetti, or opt for wholemeal/wholegrain spaghetti in stead of the good ol’ wheat spaghetti.

makes: 1 serving
prep time: 3 min
cook time: 7 min
total time: 10 min

INGREDIENTS:

  • mushroom and white bean ‘meatballs’
  • 50g of edamame spaghetti, or any other spaghetti
  • 3/4 to 1 cup of (homemade) vegie pasta sauce
  • Handful of spinach, rocket or kale
  • Tbsp capers
  • Tsp nutritional yeast (also called savoury yeast)

DIRECTIONS:

Heat the ‘meatballs’ with the sauce in a pot over medium-low heat or in a microwave.

In the meanwhile, cook the pasta. When done cooking, drain and rinse and put in a bowl. Add the ‘meatballs’ and sauce to the bowl.

Tear apart some greens, like rocket or spinach. Sprinkle with some capers and nutritional yeast and buon appetito! If you like this dish vegetarian, just use some Parmesan cheese in stead of the nutritional yeast.

MACROS:

Per serving:
465 kcal
39.5g protein
7.9g fat
53.6g carbs

Nutritional yeast?

Nutritional yeast, or savoury yeast, is a great vegan substitute to get a cheesy flavour. It’s a source of vitamin B-12, high in protein (2 tbsp = 9g of protein, more than a cup of milk or large egg!), high in fiber, and a great source of folic acid.

Vegan ‘meatball’ sandwhiches

Vegan ‘meatball’ sandwhiches

These sandwiches are great for lunch – my boyfriend even went for seconds! Make sure to prepare the meatballs first. makes: 1 sandwich prep time: 5 min cook time: 3 min total time: 7 min INGREDIENTS: 4 mushroom and white bean ‘meatballs’ 1 wholemeal sandwich roll 2 tbsp (homemade) vegie pasta […]

Vegan, creamy chocolate mousse

Vegan, creamy chocolate mousse

I was never a fan of vegan chocolate mousse, until I tried this recipe. This is seriously the real deal, you cannot taste the difference. Using coconut nectar makes this dessert lower in glucose. makes: 1-2 servings prep time: 5 min cook time: 5 min total time: 10 min […]

Buckwheat & Carob Pancakes

Buckwheat & Carob Pancakes

I always struggled making thick and fluffy pancakes that were delicious and nutritious. Until I found this recipe from Tess Begg. Carob is a great substitute for chocolate and significantly lower in fat.

makes: 6-8 pancakes
prep time: 5 min
cook time: 10 min
total time: 15 min

INGREDIENTS:

  • 1 flax egg (1 tablespoon of ground flax meal with 2 tablespoons of water) or 1 egg if you opt for vegetarian
  • 1/2 cup or 60 grams of buckwheat flour
  • 1/2 cup or 60 grams of oatmeal flour or ground oats
  • 2 tbsp of carob powder
  • 1 tsp of baking powder
  • 1 cup or 250 ml of almond milk
  • 1 banana, mashed
  • Top with your favourite fruits
  • I added some chocolate hazelnut butter from Loving Earth to make this a real treat!

Add some vegan protein if you want to add more protein to these pancakes.

DIRECTIONS:

Prepare the flax egg and let this sit while you add all the other ingredients to a bowl.

Mix all the dry ingredients and stir well. Add all the wet ingredients and the flax egg.

Heat a pan on medium-low and add a splash of water or coconut oil.

Add 1-2 tablespoons of mixture to the pan until it forms a round shape. After a couple of minutes, when the bubbles appear, flip the pancake and bake for another 2 minutes.

Top with all your favourite fruits like berries, banana, pineapple, apple, fig, dates or anything you’d like!

Eggplant Parmigiana

Eggplant Parmigiana

Italian food is always good. This eggplant parmigiana was a real hit! To turn this dish vegan, use nutritional yeast in stead of the cheese for that cheesy flavour and protein! makes: 2 serves prep time: 10 min cook time: 25 min total time: 35 min INGREDIENTS: 2 small […]

Mexican vegan tostadas

Mexican vegan tostadas

Mexican is one of our favourites! My boyfriend made these easy but delicious tostadas. makes: 8 tostadas prep time: 5 min cook time: 15 min total time: 20 min INGREDIENTS: 8 small corn tortillas 1 cos lettuce, chopped purple cabbage, shredded 1 large tomato Avocado 1 can refried beans […]

Quick & easy eggplant and tomato soup

Quick & easy eggplant and tomato soup

This eggplant and tomato soup was a real hit. It’s super easy to make and delicious! The dollop of sour cream makes it vegetarian, but opt for a dairy-free yogurt to make this dish vegan!

makes: 4 BOWLS
prep time: 10 min
cook time: 25 min
total time: 35 min

INGREDIENTS:

  • 1 medium-size eggplant, diced into cubes
  • 5 large tomatoes, cored and diced
  • 1 onion, roughly chopped
  • 3 garlic cloves
  • 50 ml extra virgin olive oil
  • salt & pepper
  • 1/2 cup raw cashews, soaked for minimum of 4 hours or overnight
  • 350-400 ml of vegetable broth
  • 1 tablespoon tamari or soy sauce (optional)
  • 1 tablespoon fresh oregano
  • 1 tablespoon fresh basil

Adding other vegies like capsicum or zucchini is also delicious!

DIRECTIONS:

Preheat the oven to 200°C.

Divide the eggplant, tomatoes, onion, and garlic among a baking sheet then pour half of the olive oil on each and sprinkle with salt & pepper. Make sure they are evenly coated in oil. Bake for 20 minutes. Remove from the oven and set aside to cool.

Once the vegetables have cooled down, transfer them to a blender. Drain the cashews then add them to the blender as well along with the vegetable broth, tamari and herbs. Blend on high until smooth.

Reheat the soup on the stove top or in the microwave before serving. Garnish with chopped cashews and fresh herbs and enjoy!

Recipe from Making Thyme For Health