ヴィーガンレシピ

Índice
Thai moodle Stir Fry.............................................................................................................2
Jerk Chicken Wings...............................................................................................................3
Crispy tofu nuggets...............................................................................................................4
Creamy coconut pumpkin soup............................................................................................5
Veggie stir Fry.......................................................................................................................6
Butter Chicken......................................................................................................................7
Ikea Kottbullar......................................................................................................................8
Tofu Katsu Curry...................................................................................................................9
Orange Chicken..................................................................................................................10
Vegan Chicken Wings.........................................................................................................10
Spicy Vegan Ramen............................................................................................................11
Vegan Sushi........................................................................................................................12
Thai moodle Stir Fry

Serves 4

Total time: 30 minutes

Macros: 451calories/25protein/71carbs/7fat

INGREDIENTS:

Tofu:

-2 blocks (each 200g) firm tofu

-2 TBSP corn starch

Sauce:

-1/4 cup (65g) agave nectar or maple syrup -1/2 TSP turmeric

-1/2 cup (125ml) soy sauce -1 TSP ground cumin

-1 TBSP ketchup -1/2 TSP ground coriander

-4 cloves garlic -1 TSP curry powder

-1 small onion -a pinch of salt

-2 TBSP tomato paste -juice of 1/2 lemon

-1 TSP ground ginger

Else:

-3 spring onions -3 carrots

-a handful parsley or cilantro -2 bell pepper

-1 to 2 chillies (depending how spicy you -250g (raw weight) vegan mie noodles (or
want it to be) any pasta of your choice)

-1 TBSP (sesame) oil for frying

INSTRUCTIONS:
1. Preheat the oven to 175 Celsius/350 Fahrenheit and place the tofu in a kitchen towel, press
out the excess water and tear it into bite sized chunks. Toss the tofu in the corn starch and
bake for 20-25 minutes whilst preparing the sauce.

2. Put all ingredients for the sauce in a blender and blend for about 1-2 minutes. Then chop up
all the veggies and heat up the oil in a wok or a frying pan. Fry the veggies for 5-7 minutes, in
the meantime cook your pasta in slightly salted water.

3. When the tofu and pasta are done, add everything to your wok/pan. Stir in your sauce and
wash out the mixing container with 1/3 cup (80ml) water which you'll also add to the pan.

4. Heat it up for another 5-7 minutes and serve with cashews and spring onion.

Jerk Chicken Wings

RECIPE 2 SERVINGS

Wings:

-1 can/220g chickpeas, rinsed and drained -1/2 cup/125ml vegetable broth

-1/2 cup/75g vital wheat gluten -salt and pepper to taste

-1/2 TSP dried rosemary -1/4 cup/30g corn starch for dredging

-1 TSP paprika

Jerk sauce:

-5 cloves garlic, peeled -1/2 TSP dried thyme

-3 spring onions -1/2 TSP chili flakes

-1/4 cup/60ml orange juice -salt and pepper to taste

-1 TBSP maple syrup -1/2 TSP cinnamon

-1 TBSP white wine vinegar

INSTRUCTIONS:

1. First give all the ingredients for the wings except the corn starch to a food processor and
pulse until it's a dough, don't blend too long, there should be still a few chunks in there.
Preheat the oven to 180 Celsius/360 Fahrenheit.

2. Shape the dough into 10 equal sized wings (I took about 1 TBSP per wing) and dredge them
in the corn starch.

3. Heat up a bit of oil in a frying pan and fry the wings for 5-7 minutes.

4. Transfer them to a lined baking tray and bake for 15-20 minutes.

5. In the meantime give all the jerk sauce ingredients to a food processor and blend until it's a
paste.

6. Pour this paste in a sauce pan and heat it up until it's slightly bubbly.

7. Then add the baked wings to the pan and glaze them.

8. Enjoy!

Crispy tofu nuggets

Dry ingredients:

-80g flour -1 TBSP nutritional yeast

-1 TSP salt -A pinch of pepper

-1/2 TBSP paprika

Wet ingredients:

-120ml soy milk

-1 TSP teriyaki sauce

Other:

-400g extra firm tofu

-1 cup crushed cornflakes

METHOD:

1. Preheat the oven to 200/400 degrees.

2. In a small bowl mix up the dry ingredients.

3. In another bowl stir together the wet ingredients.

4. Cut the tofu into a shape you prefer (I cut it into tenders).

5. Roll the tofu first in the dry mixture then move on to the soy milk mixture and lastly cover it
with the crushed cornflakes.

6. Place them on a baking tray and bake for about 20 minutes (flip halfway) until golden-
brown.

7. Enjoy💚

Creamy coconut pumpkin soup

Ingredients

- 1 Hokkaido pumpkin -1 TBSP Curry

- 5 Potatoes -1 TBSP Paprika

-3 Carrots -1 TBSP Cumin

-1 Big onion - A big pinch salt&peppper

-2 Cloves garlic -1/4 TSP Nutmeg

-A thumb of ginger (or 1 TSP ginger -1/2 cup Coconut milk

powder)
-A handful fresh parsley
-1 Liter veggie broth

First, fry the onion with the garlic, ginger and curry powder in a bit of oil for approximately 5
minutes. Then add all the veggies and keep roasting it for another 4-5 minutes.

Fill it up with the water, add all the spices and let the soup simmer for 20 minutes (until
everything is cooked).
After that step put in the coconut milk (I always use full fat for a better taste), the fresh parsley
and puree the soup either in a high speed or a hand blender.

Bring it one more time to boil and serve in a nice bowl with more fresh parsley, vegan cream
and pomegranate seeds. Voilà!

Veggie stir Fry

SAUCE:

-2 TBSP soy sauce -1 TBSP mirin

-2 TBSP hoisin sauce -2 TBSP sugar

-1 TBSp vinegar

MIX and SET ASIDE

SOY CHUNKS:

-125g textured soy protein

- 1 TSP each salt and paprika

-300ml water

COOK until soft (about 10mins) and drain of the excess water if needed/FRY with a touch of oil
and a gluck of soy sauce for 5-7mins

SET ASIDE

ELSE:

-1 onion -200g sugar snap peas (Or any other

veggies of your choice)
-2 spring onions
-150g noodles (COOK them in advance)
-3 cloves garlic
-oil for frying
-6 mushrooms
-salt to taste
-1 bell pepper

FRY onion and garlic for 5mins

ADD the veggies and fry for another 5mins

ADD the noodles, soy chunks and sauce

STIR and SERVE

Butter Chicken

SEITAN ‚CHICKEN‘:

-190g firm tofu -1 TBSP vegan Worcestershire sauce or

miso paste
-1/2 cup (125ml) veg stock
-1 cup (130g) vital wheat gluten
-1 TSP salt
-2/3 cup (75g) chickpea flour
-1/2 TSP each garlic and onion powder

BLEND 1-2mins/Form a dough ball/SHAPE into 6 filets/SIMMER in veg stock for 15mins

MARINADE:

-1/2 cup (130g) unsweetened vegan yogurt -1/2 TSP each chili powder and turmeric

-1 TBSP oil -2 cloves garlic, finely chopped

-1 TSP each salt and garam masala -a thumb size pieces if ginger, finely
chopped

TEAR the seit an into chunks/MARINADE at least 30mins/FRY in some oil for 7-10mins until
browned

SAUCE:

-1 TBSP vegan butter for frying -1 TSP each ground coriander and cumin

-1 big onion -1/2 TSP chili powder

-2 cloves garlic -1 TBSP sugar

-a thumb size piece ginger -1 can (400g) chopped tomatoes

-salt to taste -1 cup (250ml) vegan cream or coconut

milk
-1/2 TBSP garam masala

FRY onion, garlic and ginger 5mins/ROAST the spices 3-5mins

ADD tomatoes and sugar

SIMMER 15mins

ADD vegan cream and blend until smooth

STIR IN the fried seitan chicken pieces

GARLIC ‚BUTTER‘ RICE:

-1 TBSP vegan butter -1 cup rice

-5 cloves garlic -1 1/2 cups veg stock

-1/2 TBSP dried parsley

FRY garlic in the butter 5mins

ROAST the rice 3-5mins

ADD veg stock and parsley

SIMMER on low heat 15-20mins

Ikea Kottbullar

Köttbullar:

-110g textured soy protein (raw weight) + -salt to taste -1 Tsp garlic powder
enough veg stock to cover
-1/2 Tsp nutmeg
-1 onion (fried in a bit oil)
-5 Tbsp vegan Worcestershire sauce
-7 Tbsp flour of your choice
-1 cup (100g) breadcrumbs

COOk the textured soy protein until soft and squeeze out the liquid

COMBINE with all ingredients and PRESS into 15 balls

FRY in a bit oil until golden brown everywhere

Gravy:

-4 TBSP vegan butter -1/2 cup (125ml) vegan cream

-4 TBSP flour -2 TBSP soy sauce

-1 1/4 cup (300ml) veg stock -1 TBSp mustard

MELT the vegan butter and whisk in the flour

STIR IN the remaining ingredients

SIMMER about 5 minutes until thickened

Mashed potatoes:

-4 large potatoes -salt and pepper to

-1/3 cup (80ml) plant milk

taste -1/2 TSP nutmeg

COOK the potatoes until soft

MASH with the remaining ingredients

Tofu Katsu Curry

RECIPE (4 servings each 428cal/20P/45C/19F):

Tofu Katsu:

-400g firm tofu, cut in Filets -6 Tbsp plant milk

-6 Tbsp flour +salt and pepper -1 cup (100g) breadcrumbs

COAT the tofu in flour, plant milk and breadcrumbs/FRY in oil until crispy
Curry sauce:

-oil for frying -4 cloves garlic

-1 onion -a thumbsize piece ginger

FRY until golden

-1 grated apple -3 Tbsp vegan butter

-1 Tbsp tomato paste -4 Tbsp curry powder
-5 Tbsp flour -1 Tbsp garam masala

STIR that in
-4 Cups (1L) veg stock
-salt to taste
-1 Tbsp each vegan Worcestershire sauce, soy sauce, maple syrup
-2 Tbsp ketchup
SIMMER until thickened

BLEND until smooth

Orange Chicken

RECIPE (3 servings each 350cal/17P/34C/15F):

-400g tofu (pressed and cut into chunks) -salt, pepper and garlic powder to taste
-3 Tbsp corn starch -oil for frying

DUST tofu in starch and spices

FRY until crrrrispy

Sauce:

-1/2 cup (125ml) orange juice -1 Tsp each Chili and Ginger
-2 Tbsp soy sauce -2 Tbsp starch + 3 Tbsp water
-4 Tbsp agave or maple syrup

MIX everything

HEAT it up and STIR until thickened/ADD tofu with onion greens and sesame

Vegan Chicken Wings

RECIPE (7 wings each 190cal/20P/7C/8F):

Seitan:

-190g Tofu -1 Cup (130g) vital wheat gluten

-optionally 1 Tbsp miso paste -2/3 Cup (75g) chickpea flour
-salt to taste -1/2 Cup (125ml) water

BLEND 2-3mins

SHAPE into wings

COOK in veg stock 15mins

MARINADE:

-2 Tbsp oil -1 Tbsp Chili Sauce

-1 each soy sauce and maple syrup -1 Tsp ground cumin, ground coriander
-2 cloves garlic -1/2 Tsp turmeric

MARINADE Seitan 30mins

FRY until browned

Peanut sauce:

-1 Tbsp red curry paste -1 Tsp soy sauce

-1/3 Cup (90g) peanut butter -juice of 1/2 lemon
-2 Tbsp sweetener of your choice -1/4 cup (60ml) coconut milk

COMBINE all ingredientes

Spicy Vegan Ramen

RECIPE (2 big servings each 604cal/20P/80C/22F):

“Egg”:
-1 cup (250ml) plant milk
-1/2 Tsp kala namak (or normal salt)
-1 Tbsp corn starch

STIR and COOK until thickened

POUR in espresso cups/REFRIGERATE 30mins

SRIRACHA MAYO as egg yolk

Tare :
-2 Tbsp soy sauce
-2 Tbsp sesame paste
-1 Tsp vinegar
-1 Tbsp Chili oil
MIX IT

Broth:
-2 cups (500ml) oat milk
-1 cup (250ml) veg stock
BRING to a low simmer

Else:
-150g noodles (cook them)
-leafy greens, scallions, crunchy onion
MIX some of the tare with the broth/ADD noodles and toppings

Vegan Sushi

Tofish:

-4 Tbsp soy sauce -1 Tsp garlic powder

-2 Tbsp white wine or rice vinegar -3 Tbsp crumbled nori
-1 Tbsp miso paste -200g firm tofu (patted dried)

Else:

-3/4 cup (85g) breadcrumbs -1,5 cups (240g) cooked sushi rice
-oil for frying -cucumber and avocado
-2 nori sheets -sriracha Mayo and crispy onions

1. MAKE the marinade

2. CUT the tofu in sticks and marinade for 20mins
3. COAT in breadcrumbs and FRY in oil until crispy
4. SPREAD sushi rice in the nori and FLIP
5. ADD tofish, cucumber and avocado
6. ROLL, cut into sushi and garnish with sriracha Mayo and crispy onion