Vegan Buckwheat Crepes – Meatless Mondays

Vegan, Vegetarian, GF, DF

Butternut Squash and Zucchini filling

Ingredients

  • 1 cup finely chopped butternut squash or carrots
  • ½ cup thinly sliced zucchini , broccoli or other seasonal vegetable
  • 2 tablespoons olive oil
  • Himalayan or sea salt to taste
  • ½ cup chopped onion or spring onion
  • 1 tablespoon chopped garlic
  • 2 cups cooked white beans (I use Organic canned Spiral Cannellini beans)
  • 1/4 cup finely chopped basil or coriander or other seasonal herbs
  • 1 teaspoon salt or miso to taste

Method

Preheat the oven to 175 C / 350 F. Put the squash in a bowl with 1 tablespoon of the olive oil. Toss well to coat, sprinkle with salt then transfer to baking sheet. Roast the squash or carrots until tender, 20-30 minutes or steam till soft.

Heat the remaining tablespoon of olive oil in a pan over medium-low heat. Add the onion and saute until caramelized, 8-10 minutes. Add garlic and other vegetables and saute until their liquid has evaporated, 8 – 10 minutes. Stir in the herbs, beans, salt, and squash or carrots and cook for about 1- 2 minutes. If using miso dissolve in a teaspoon of water and add after removing from cooking.

To serve,
Put 1 crepe in the centre of a plate, spoon part of the vegetable mixture onto one side of the crepe, and fold the other side over the filling. Repeat with the remaining crepes and filling. Serve with a dollop of Cashew Cheese and more fermented vegetables !

Crepes

Ingredients

  • 1 cup buckwheat flour
  • 1/2 cup brown rice flour
  • 2 tablespoons arrowroot or sago powder
  • 2 teaspoons baking powder
  • 1/4 teaspoon fine grain Himalayan or sea salt
  • 1.5 – 2 cups plant based milk
  • 2 tablespoons ground flax or chia seeds mixed into a few tablespoons water
  • ¼ cup applesauce
  • olive oil as needed

Method

Place dry ingredients into a large bowl.
In a medium bowl, whisk together the plant milk or water and ground flax or chia seeds. Set aside for 5-10 minutes.
Pour this and the flax or chia combination onto the dry ingredients and whisk the batter until no clumps remain. (adjust liquid content as needed)

Heat skillet and then lightly oil it. Scoop a heaping 1/2 cup of batter onto the preheated skillet and quickly spread the batter out into a circle. Cook until the edge looks deeper in color and more firm.
Flip and cook for another couple of minutes until golden. Adjust heat as needed. Repeat for the other crepes.

Spoon filling onto crepe. Toss some fermented vegetables on top.

Fold the crepe over and serve with Cashew Cheese.

Tips:

I tried subbing the rice flour for oat flour and the crepes stuck to the pan, so I would advise against that substitution.
If at any time your batter is too thick or if you want thinner pancakes, simply thin it out with a splash or two of plant based milk.
Will keep in the fridge for one week covered. You may have to add some water or plant based milk to thin it out as it gets thicker as it ages.
Best to store it in a glass or stainless steel or ceramic bowl. It will last longer. If you are unsure if it still is OK, smell it!

Lentil Tofu Pie – Meatless Mondays

DF, Vegan, Vegetarian

What’s New and Beneficial About Tofu?

Even though soy foods in general are associated with decreased risk of cancer in several countries, a comprehensive analysis of 28 previously published studies on Chinese adults has now shown that intake of soy foods in the form of tofu (and soy miso) does a better job of reducing risk of at least one cancer type (stomach cancer) than intake than soy in general.

This is an easy way to bake a pie without all the fuss of trying to make the perfect pie shell.

Ingredients

Filling

  • 1 tablespoon olive oil
  • 1/2 cup chopped onion
  • 3 cloves chopped garlic
  • 1 Tablespoon chopped ginger
  • 325 gr. silken mashed organic tofu
  • 1 teaspoon turmeric
  • black pepper
  • 1cup chopped zucchini
  • ¾ cup cooked brown lentils*
  • 1 teaspoon miso
  • salt

Base

  • 1 ½ cups spelt flour
  • ½ teaspoon salt
  • ¾ cup oil mixed with ¾ cups water (as needed)

Method

1. Heat skillet add oil and saute the onions till transparent. Then add the garlic and ginger and cook another 2-3 minutes. Drain, mash and add the tofu and cook without a cover 10 minutes or until almost dry.

2. Meanwhile prepare the dough. Put flour and salt in a bowl. Mix together the water and oil and pour into the flour mixture. Mix together until a soft dough forms. Set aside to rest covered.

3. Add the turmeric and pepper and zucchini Stir and cook covered a few minutes. Remove cover add cooked lentils . Stir. When the zucchini is cooked, remove from the heat and dissolve the miso in a few teaspoons water and stir into mixture. Taste and adjust seasoning. Cool the filling.

4. Preheat the oven to 190C/ 350 F.
Unlike dried beans, lentils do not require soaking. Rinse away any dirt from the lentils and discard any damaged lentils or foreign material. To cook from scratch, place the lentils into a pot and add 2 cups of water for every cup of lentils.
Bring to a boil, reduce the heat, and simmer to desired tenderness, typically about 15 to 20 minutes. One cup of dried lentils will yield 2-2 ½ cups of cooked lentils.
4. Roll out the dough to a thin large circle on the oiled baking tray if you like. Otherwise sprinkle down some arrowroot flour and roll out on that. Spoon filling in the centre and fold in the sides and pinch. It should look a bit rough. Transfer to baking tray if you rolled it out onto arrowroot flour.

5. Bake 20-25 minutes or until the crust seems firm and cooked. I spread some of the Green Sauce from last week’s Meatless Monday post - Chickpea and Sweet Potato Vegan Burgers -  on top before serving and it just melted down into the pie. Yum!

Chickpea and Sweet Potato Vegan Burgers – Meatless Mondays

Vegetarian, Vegan, GF (except for bread)
Yield: 5 big ones or 6 smaller ones

Vegan Burger Patties

Ingredients

420 gr. spiral canned organic chickpeas
400 grams peeled and sliced sweet potatoes (save peels)*
2 teaspoons sea salt
2 Tablespoons chickpea flour (can use coconut or rice instead)
1 cup ground nuts or seeds
1 egg or optional egg replacement**
2 teaspoons middle eastern blend spice mix
1 teaspoon dried oregano or 1 tablespoons fresh
Quinoa flakes, coconut or arrowroot flour for dusting
Spiral Muffuletta Tapenade
Oil for frying
Lettuce, tomatoes, fermented vegetables burger buns

**Optional Egg Replacement (see above)

1 Tablespoon flax seeds plus 3 -5 Tablespoons water replaces one egg.
Finely grind 3 Tablespoons whole flaxseeds in a blender or coffee grinder, or use 7 tablespoons pre-ground flaxseeds.
Transfer to a bowl and beat in 5 tablespoons of water using a whisk or fork.
It will become very gooey and gelatinous, much like an egg white.

*Pre heat oven to 190 C. Toss peels with a little oil and salt and bake 5-7 minutes for sweet potato chips

Method

1. Drain chickpeas and reserve soaking water.
2. Cut up sweet potatoes and steam till tender. (15-20 minutes)

3. Put all ingredients into a processor except the muffuletta and oil for frying and process a little but leave the mixture chunky.
4. Place in a bowl and refrigerate or just set aside 1 hour or longer. (best overnight)

Filling and shaping
1. Drain muffuletta and reserve oil for cooking vegetables in. (very flavourful)
2. When ready to make the patties remove from fridge. Measure out ½ cup and flatten into pancake shape. Put a 1/2 teaspoon of filling in the centre.

Bring up the sides of the patties till the filling is enclosed and not visible. Shape into burgers. Put coconut flour on your hands if the patties start to stick to your hands,
3. Press the patties into quinoa flakes or coconut flour. Refrigerate till ready to cook.
4. Heat oil and place patties into the pan making sure that both sides are lightly coated with flour. Cook on one side 3-4 minutes, then turn and cook on the other side till lightly brown.

The Greenest Sauce

If you leave this on the thicker side, it’s a great dip. Or, thin it and pour onto salad for dressing or onto the patties

Ingredients

Makes about 1 cup
1-2 cloves garlic, peeled or 1 teaspoon grated ginger
1 teaspoon salt or 1-2 teaspoons kome miso to taste
½ cup basil or coriander
1/4 cup fresh mint leaves
1- 1/1/2 cups flat-leaf parsley leaves
1/3-1/2 cup tahini (sesame seed paste)
3 tablespoons (or more) fresh lemon or orange juice
1 tablespoon grated orange rind

Method

1. Cook garlic in a medium saucepan of boiling salted water until slightly softened, about 30 seconds. Using a slotted spoon, transfer garlic to a bowl of ice water; let cool. (another option is pressing the garlic in a little salt on a paper bag till the bag is moist)
2. Optional Step: If you like return water in saucepan to a boil. Cook greens just until wilted, about 15 seconds; drain. Transfer watercress and herbs to ice water; let cool.
3. Drain herbs, and garlic and squeeze between paper towels to remove as much moisture as possible; coarsely chop.
4. If not blanching herbs, just purée herbs, garlic, tahini, lemon juice, salt or miso and ¾ cup water in a blender until smooth, thinning with more water as needed to reach desired consistency; taste and adjust seasoning if desired.

Putting it all together
Spread green sauce on top and bottom of bun. Place burger on top and cover with lettuce, green sauce, tomatoes, fermented vegetables or anything else you desire.

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