Yes, this is an open sandwich. But it’s the garlicky no-oil hummus spread I’m bragging about. Excellent in a sandwich for a quick post workout snack. Or with carrot sticks, or cucumber sticks…you get the idea.
1 can chickpeas, rinsed and drained
1/2 clove garlic (or 1 small clove)
1 tablespoon tahini
2 tablespoons lemon juice
1/4 teaspoon cumin
1/8 teaspoon smoked paprika
1/4 teaspoon soy sauce
Small dash of cayenne pepper if you like the heat
5 tablespoons water
- Blend all ingredients in a food processor until smooth
Even though more than half a year into this whole food plant based eating business, I continue to sometimes be skeptical when I hear of things like Black Bean Chocolate Fudge. But when I took this baby out of the oven and took a bite of a slice, holy moly, it works!
Pound for pound, black beans has a third more protein, almost eight times more iron and 30 times less saturated fat than beef. Plus there are properties in beans that feeds your lovely gut microbiome. Good for your mouth and great for your body!
1 cup dates, soaked in hot water for 10 minutes then drained and checked for pips
1 can black beans, rinsed and drained
1/2 cup oats put through food processor to make it floury
1/2 cup cocoa powder
1/2 cup apple sauce
1/2 teaspoon baking powder
1/2 teaspoon salt
1 tablespoon vanilla essence
2 tablespoons chopped apricots
Rind of 1 orange
- Process dates, black beans and apple sauce until you don’t see any individual beans and into a paste. You may have to scrape down the sides of your food processor a few times.
- Add the remaining ingredients except for apricots and process until fully combined.
- Stir through apricots.
- Bake 350F/180C for 30 minutes or until a skewer when poked through the fudge comes out clean.
- Cool for 10 minutes before cutting.
This makes a hearty dinner where left overs makes a good lunchbox option.
1 kg potatoes, cooked and cooled
2 cloves garlic, minced
1/2 cup plant milk (e.g., soy, oat, almond, cashew)
1 tablespoon mustard
1/4 cup nutritional yeast
1 can chickpeas, rinsed and drained
1/4 cup parsley, chopped
3 tablespoon jalapenos, chopped
5 sundried tomatoes, chopped
1/4 red onion, chopped
Salt and pepper
2 tablespoons tahini
1/4 cup lemon juice
- Cut the cooked and cooled potatoes lengthways. Scoop out the middle, leaving about 2cm of potato skin.
- In a food processor, add the scooped out potato, garlic, milk, mustard, nutritional yeast and chick peas. Process until there are no lumps.
- Stir in the parsley, jalapenos, sundried tomatoes and red onion. Season to taste.
- Fill the potato skins with your prepared mash filling.
- Bake at 400F/200C for 10 to 20 minutes until the tops are golden.
- Serve drizzled with tahini sauce with a side of salad leaves.
Finally a falafel recipe that is fluffy! Great in wraps or on a salad.
1 can chick peas (rinsed well and drained)
1/2 cup chopped onion
2 cloves garlic
1 teaspoon ground cumin
1 teaspoon ground corriander
1 1/2 teaspoon tahini
Salt and pepper to season
1/4 cup cooked potato
1/4 cup parsley/corriander
2 tablespoon water
1 tablespoon siracha
1 teaspoon flaxseed
- Roast chick peas in oven 200C, for 15 minutes
- Add onion and garlic and roast for another 10 minutes
- Place all ingredients in a food processor and process until they are no big chunks.
- Scoop processed ingredients and roll into balls (I find using an ice-cream scoop helpful. Place balls on a baking tray lined with baking paper.
- Bake in a 190C oven for 10 minutes. Then turn balls over and bake for another 10 minutes.
A vegan but not whole food plant based recipe. Very yummy, freezable and a great lunch box addition.
Wet ingredients 1:
1 cup plant milk (e.g., soy, cashew, almond milk)
1 teaspoon apple cider vinegar
3/4 cup brown sugar
Wet ingredients 2:
1/3 cup coconut oil
1 tablespoon vanilla essence
1/2 tablespoon almond essence
1 cup self raising wholewheat flour
1/3 cup cocoa powder
1/4 tablespoon salt
- Whisk wet ingredients 1 together. Leave for 5 minutes.
- Add all wet ingredients to dry ingredients and mix. Do not overmix.
- Fill cup cake tins then bake in oven 180C/350F for 18 to 20 minutes.
These beanshoots are very quick to prepare and a great addition to buddha bowls, or just eat them on its own as a snack. They can be served cold.
1/2 teaspoon sesame oil
1/2 teaspoon whole sesame (optional)
- Submerge beanshoots in a saucepan of salted boiling water and boil for 1 minute.
- Drain beanshoots in a sieve then run under cold water.
- Squeeze beanshoots to remove any excess water. You may wish to toss them around in a clean dry tea towel.
- In a bowl, add salt to taste, sesame oil and sesames. Toss and serve.
I love making this when I already have my oven turned on for another baked item. A great buddha bowl addition.
- Wrap washed beetroot in foil and place in oven 180C. This often works well when I’m already cooking something else.
- Turn oven off after 20 minutes. Leave beetroot in oven to continue slow cooking.
- When beetroot has cooled, take out of oven, unwrap foil and remove peel. You can do this by gently rubbing on the peel which should slowly slide off.
- Chop beetroot into cubes and serve in a buddha bowl or salad.
These seared brussel sprouts are a great addition to any buddha bowl.
- Trim ends of brussel sprouts then cut in half.
- Place cut side on a hot pan then turn down heat to slowly sear*. Cover the pan.
- Flip brussel sprouts when one side is brown.
- When both sides are brown, season with salt and half a tablespoon of apple cider vinegar to taste.
- Quickly toss around in pan then serve.
*You must use a non-stick pan if cooking the no-oil option.
These sautéed mushrooms are quick to prepare and an easy addition to your buddha bowl.
1. Slice (or quarter mushrooms).
2. Put in medium heat pan* and let your mushrooms sweat.
3. Add any aromatics (e.g., chopped garlic, chopped rosemary) or just salt and pepper.
4. Remove from pan when mushroom juices are cooked out and mushrooms are brown.
*No oil option: you must use a non-stick pan.
A buddha bowl is a bowl of plant-based nourishment. It is often based on a grain, and my favourite is a mix of brown rice and barley. Then topped up with as many variety of plant goodness as you can manage. Featured in this buddha bowl are seared brussel sprouts, chilli tofu, beetroot salad and sesame mushrooms.
In the next few posts, I will include simple creations where you can assemble into your own buddha bowl. I find it helpful to make a batch of each item and combine them into a bowl creation each day as part of my batch cooking strategy. Makes plant-based eating fun, varied and delicious!