Main dishes

Vegan Parmigiana

This is a very simple dish, easy to make although cooking the aubergines takes some time.

Ingredients: (eat 4)

4/5 Big aubergines
1 vegan mozzarella
vegan parmesan
6/8 fresh tomatoes
salt
olive oil
ground red and green pepper
some fresh parsley

Wash and cut the aubergines in slices of approx 1cm. They can’t be either too thin, as they would break easily, or too thick as it would take long to cook.
The aubergine slices can be grilled or fried in a pan using olive oil.

When fried I place them on kitchen paper to absorb extra oil.

Wash and chop the tomatoes, mash them using a food mixer then add some oil and salt and cook on slow heat for about 20 minutes.

Cut the mozzarella in small dice and get some vegan Parmesan grated.

Once the tomato sauce is ready start placing the aubergine slices previously cooked in an oven tray as done with lasagna base. Add some tomato sauce on top, some mozzarella and parmesan. Then repeat the layers until you get 3/4 layers. Add tome ground pepper and parsley cut in very small pieces on top then cook in oven for about 20 minutes.

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Rice

Risi e Bisi (rice with peas)

Peas are extremely low fat food, good source of protein, vitamin K, B1, B2, B6, niacin, dietary fibre, zinc, manganese un, iron, potassium and choline. All this in tiny, sweet seeds.

In spring we can enjoy fresh peas, I like getting them and peeling them myself so that they don’t lose their vitamins and taste.

Ingredients: (eat 4)

1kg of fresh peas in their pods or 1/2kg of peeled/frozen peas.
2 big, fresh onions.
1/2kg of brown rice or basmati mixed rice.
a glass of white wine
a glass of soya or any other vagetable milk.
EVO oil.
salt.
a teaspoon of curcuma.
water or vegetable soup.

Peel the onions and chop them in thin slices, place them in a big casserole with some olive oil and let it cook until it reaches a golden colour.

Once the onion is done, add the peas, the glass of wine and cover with water or vegetable soup. Let cook for 10 minutes then add the rice, salt to taste and cover with water or the rest of vegetable soup.

Stir every 5 minutes. Add the curcuma before the water has gone and the glass of soya milk. In case the rice isn’t done when all the water has gone add some more water.

Add some vegetable grated cheese on top, Parmesan style.

Side dishes

Creamy Fennel

Fennel is a flowery, perennial herb in the carrot family, indigenous in the Mediterranean shores. Because of its aromatic taste it has become famous both in culinary and medicinal uses. It is extremely rich in fibre and vitamins C and B-6.

I love eating fennel both raw and cooked. This is a simple recipe but makes a really tasty side dish.

Ingredients:

2 big onions
2 big fennels
EVO oil
salt
1 teaspoon of ground sweet pepper
1 teaspoon of curcuma
1 teaspoon of ground nutmeg
125gr of soya cream

Cut the onions in thin slices then fry in a pan with oil until the reach a golden colour. Then add the fennel previously cut in slices.

Add the spices, salt to taste and a glass of water then let cook for about 15 minutes. In case it needs doing for longer you can add spoonfuls of water to avoid it burning.

Add the soya cream and simmer for a few more minutes. Serve hot.

Main dishes

Seitan & veggies

Seitan is a great meat substitute very rich in protein as it is basically made of gluten which is wheat protein. It is completely free of soy with a texture amazingly similar to meat.

Ingredients:

2 big onions

1 yellow pepper

1 red pepper

1 green pepper

2 courgettes

1 packet of seitan (200gr approx)

EVO oil

Salt

Peel and chop the onions in thin slices, wash and cut all peppers into small pieces, mix in a big pan, add some olive oil and salt to taste, then start cooking on slow heat. Meanwhile wash and chop the courgettes into small dice and add it to the pan. Stir while cooking and add a drop of water if necessary so it doesn’t burn.

Separately chop the seitan into dice and cook in a separate pan with a spoonful of oil until it looks toasted.

Mix the seitan in the pan with the veggies and cook together for a few minutes. It is then ready to serve hot.

Pasta

Pasta with courgette

In Italy pasta is made with a great variety of vegetables. This is an easy way to make little children, who aren’t usually keen on veggies, eat vegetables daily and get used to eating them.

Courgette pasta is simple to make and tasty.

Ingredients: (4 servings)

3/4 onions
6/8 fresh courgette
EVO oil
salt
1/2kg of pasta

Chop the onions, put them in a frying pan with some oil and salt, let cook on slow heat.

Wash and chop the courgettes in small bits, add them to the onions once they’ve reached a nice, light brown colour. Add salt and let cook. Stir often to avoid burning.

Once the courgettes are ready boil pasta in salted water, then strain it and mix with the sauce.

Enjoy it!

Pasta

Pink Panther spaghetti

This pasta sauce has just become my favourite with its mild and delicate taste. My guests thought the colour was spectacular, original and surprising though it’s really simple to make.

Ingredients : (4 servings)

4 big beetroots
80ml of unsugared soya milk
some nuts
EVO olive oil
salt

I’ve used beetroots which were already boiled.

First of all cut the beetroots in small dice and make them into a purée using a food mixer. Heat the soya milk with four spoonfuls of olive oil and some salt in a small casserole, bring to boil then keep on slow heat for 10 minutes.

In another casserole heat the beetroot purée, add some salt and then the soya milk and oil previously heated.
Add some nuts and mix with a food mixer until it’s all creamy.

Finally, once the spaghettis are boiled in salted water, strain them and mix with the sauce.

Serve in plates or bowls and decorate with some nuts.

Hope you like it! 😜

Main dishes

Courgettes and tomatoes filled with a veggie mince.

A really tasty option to cook veggies to serve either as side or main dish. It is totally gluten free unless you wish to add some grated bread on top before cooking in the oven.

Ingredients: (per person)

1 big courgette
1 red tomato
1 big onion
4 spoonfuls of texturised soya
salt
EVO oil
some parsley
some white wine
bread crumbs

Clean and chop the onion in very thin slices, cook in a casserole on slow heat with oil until it reaches a light brown colour.

Meanwhile let the soya rehydrate in a cup. Use the same amount of water and soya.

Wash the courgette and tomato then chop them in two parts and empty them. Chop and add the content to the casserole. Let cook for a few minutes the add the soya which should have absorbed all the water.

Salt to taste.

Once the mince is cooked add some chopped parsley, mix, then use to fill the courgette and tomato.

You can add some bread crumbs or gluten free bread crumbs on top. Lay on an oven tray with some oil, water and/or a drop of wine. Cook in a pre heated oven at 200°C until the liquid part disappears and looks toasted.