Vegan meals without the fuss
On a mission to eat more plant-based meals? Chefs HENRY FIRTH and IAN THEASBY have the answer
RESEARCH shows that more people are tempted to go vegan than ever before.And here to remove the faff are top chefs Henry Firth and Ian Theasby, founders of Bosh.
Whether you want to overhaul your diet or simply add more plant-based meals to it, here they share how to go vegan the easy way.
THE VEGAN COMMANDMENTS DO IT YOUR WAY
Try adding more plant-based meals into your diet one day or one week at a time. Do what works for you.
PLAN AHEAD
It’s easy to eat well and cheaply when you’re organised. Plan meals for the week to avoid it becoming a hassle on the day.
FIND A FRIEND
It’s nice to have someone like-minded who is supportive of your choices.
EAT THE RAINBOW
For a diet full of nutrients, the more colour on your plate, the better.
DON’T SPLASH CASH
Our top tip for eating on a budget – don’t buy things with the vegan label on it.These tend to be more expensive.Visit your fruit and veg aisle and eat seasonally.
KEEMA ALOO Serves four
500g new potatoes; 1 large onion; 3 garlic cloves; 5cm piece fresh ginger (about 20g); 1 fresh green chilli; 20g fresh coriander; 4tsp ground turmeric; 2tbsp vegetable oil; 2tsp garam masala; 1tsp ground cumin; 400g vegan mince; 1 x 400g tin chopped tomatoes; 200g frozen peas; salt and black pepper
To serve: 1 fresh green chilli; 1 spring onion; 4 wholemeal chapatis
1 Wash potatoes and cut into equal bite-sized chunks. Peel and finely dice onion. Peel and grate garlic. Peel ginger, then grate. Rip stem from chilli, remove seeds (if you prefer a milder curry) and thinly slice. Pick coriander leaves and finely chop stems.
2 Put potatoes in large saucepan and cover with cold water.Add pinch of salt and 2tsp turmeric. Put pan over high heat and bring to boil. When boiling cook potatoes for 10-12 mins till tender. Drain and let them steam dry.
3 Warm oil in a deep frying pan over medium heat.Add onion and small pinch of salt and cook, stirring, for 5-6 mins. Add garlic, ginger, coriander stems and chilli and cook, stirring, for 2 mins.
4 Add garam masala, cumin and remaining turmeric and stir for 30 seconds.Add vegan mince and cook for 6 mins.Add tomatoes and cook over low heat for 10 mins.Add peas and potatoes and stir gently for 2-3 mins.
5 Add half the coriander leaves and fold them through for 30 seconds. Taste and season with salt, pepper and more garam masala.
6 Spoon into bowls. Garnish with remaining coriander, sliced green chilli and spring onion. Serve immediately with wholemeal chapatis.
TOM YUMMO SOUP Serves four
2 lemongrass stalks; 2 red onions; 200g button mushrooms; 1tbsp plus 1tsp vegetable oil; 500ml vegetable stock; 700ml water; 200ml reduced-fat coconut milk; 1tbsp soy sauce; 4tsp maple syrup For the paste: 6cm piece fresh ginger; 6 garlic cloves; 2 fresh red Thai chillies; 200g cherry tomatoes; 40g fresh coriander; 1 lime; 60g vegan Thai red curry paste; 4tsp tomato puree To serve: 1 lime; 4 spring onions
1 Peel lemongrass and thinly slice the stalk. Peel and slice onions. Quarter the mushrooms. Peel ginger. Peel garlic. Rip stems from chillies, cut in half lengthways, remove seeds if you prefer, then roughly chop. Halve cherry tomatoes. Pick coriander leaves and chop the stems. Juice lime and quarter.Trim and slice spring onions into strips lengthways.
2 Now, make the paste. Put ginger, garlic, chillies, cherry tomatoes, coriander stems, lime juice, red curry paste and tomato puree in blender and blitz.
3 Time to make your soup. Heat vegetable oil in pot over medium-high heat.Add lemongrass, onion and cook, stirring, for 5-7 mins. Add mushrooms and stir for
5-7 mins until softened and any water has evaporated.
4 Add the paste and stir for
3-4 mins. Add stock, water, coconut milk, soy sauce and maple syrup.
Stir, bring to boil, reduce heat and simmer for 30-40 mins.
5 When the soup is thick, taste and season, adding lime juice, soy sauce or pepper as needed.
6 Ladle into bowls and serve garnished with spring onion, coriander and lime quarters for squeezing.
OVEN-ROASTED TOFU STEAKS
250g firm tofu; 50ml beetroot juice; 2 nori sheets; 1 shallot; 1tbsp capers, plus 1tbsp caper brine; 2 lemons; 10g fresh dill, plus a sprinkling to serve; 1tbsp olive oil; 50ml white wine; 300g new potatoes; 200g tenderstem broccoli; salt and black pepper
1 Place tofu between two clean tea towels, lay it on a plate and put a weight on top. Leave for at least 30 mins to drain and firm.
2 Cut lengthways into four equal-sized slices. Pour beetroot juice into bowl, add tofu slices and leave to marinate for 3-4 mins.
3 Cut nori into four matching squares. Peel and chop shallot. Chop capers. Zest and juice one lemon, cut two slices out of the second and cut them in half. Pick and chop dill leaves.
4 Take tofu out of the juice and pat dry with kitchen paper. Lay nori on baking tray and lay a piece of tofu on each piece.
5 Add lemon zest and juice, dill, capers, caper brine, shallot and white wine. Cover baking tray with foil and bake in oven for 20 mins.
6 While tofu is baking, cook potatoes. Halve larger potatoes so they are roughly the same size as the smaller ones. Place in a saucepan of lightly salted water, bring to boil and simmer for 15 mins. Drain, season and garnish with dill.
7 Take tofu out of the oven, remove foil, lay broccoli in gaps between the tofu and return to oven for a further 10 mins. Serve.
BANANA & CHOCOLATE MOUSSE Serves four
3 ripe bananas (300g peeled weight); 150ml oat cream; ¼tsp ground cinnamon; 75ml maple syrup; 150g cocoa powder; 50g fresh blueberries; handful mint leaves
1 Peel and roughly chop the bananas. Put the bananas, oat cream, cinnamon and maple syrup in blender and blitz until smooth.
2 Add cocoa powder and blitz again.
3 Transfer mousse to glasses and chill for at least 30 mins until thickened. 4 Remove from fridge, top with blueberries and mint leaves and serve.
● BOSH! Healthy Vegan by Henry Firth and Ian Theasby (£16.99, HQ, HarperCollins). Their TV series Living OnTheVeg airs Sundays 10.30am, ITV1