I was watching Tom Kerridge’s weight loss cooking show on TV last night, where he made a delicious-looking black bean burrito. This inspired me to create my black bean spread recipe. I love bean spreads! They’re so tasty! And I just happened to have a can of black beans in my cupboard! Rather peckish at lunchtime, I was inspired to blend the black beans into this delicious spread. It is very tasty spread on oatcakes or in a gluten free tortilla wrap with carrot sticks and Kalamata olives.
Nutritionally speaking, black beans are high in plant protein and make a great alternative to tuna if you are vegan. They are also delicious served in a bean and lentil curry. Black beans are commonly grown in Italy and you should be able to find them in your local supermarket.
- Glass container
Black Bean Spread Ingredients
- 1 400g can of black beans
- 1 small garlic clove
- Half a lemon squeezed
- 1/2 tsp thyme
- 1/2 tsp rosemary
- 1/4 tsp sea salt
- 1/4 tsp black pepper
- 3 tbsp extra virgin olive oil
Firstly rinse the black beans and add to the blender. Now chop up the garlic and add in. Squeeze the juice of half a lemon into the mixture. Season with the thyme, rosemary, sea salt and black pepper. Finally pour in the olive oil.
Now blend on the lowest speed for 30 seconds. You may need to push down the mixture and blend again until all the beans are blended and you have a smooth spread.
Spoon the black bean spread into a glass container.
Store in the fridge and eat within 3-4 days.
Can be served as a dip with carrot and celery sticks, spread on oatcakes or added as a filling to a baked sweet potato! Enjoy!
This delicious onion and sweet potato soup recipe is perfect to warm you up on a cold winter’s day. Onion soup is a popular recipe in France and Spain. It is surprising that the simplest recipes can be the most tasty! I made this on Christmas day as a starter for me and my brother and we loved it! It will keep you going until your vegan Christmas dinner is ready!
2 tbsp Olive Oil
1 Clove Garlic
1 Litre Water
2 Medium Sweet Potatoes
1/4 tsp sea salt
1/4 tsp black pepper
1 tsp thyme
1 tsp oregano
Firstly add the olive oil into a large pan on a low heat.
Now slice the onions and add to the pan. Fry for a few minutes until cooked. Now add in the chopped garlic. Season with the salt, pepper, thyme and oregano. Stir in well. Leave to cook for a minute then remove from the heat. Pour in the water.
Now add in the 1cm sliced sweet potato and carrot. Put a lid on the pan.
Next bring to the boil. Cook for 30 minutes.
Remove the pan from the heat and leave to cool for 5 minutes. Finally add the soup into blender. Blend for 30 seconds until the soup is mostly smooth.
Pour the soup into bowl and serve immediately with a slice of toasted bread.
This quick and simple gluten free tortilla wrap recipe can be made in around 30 minutes. It is much more satisfying to eat a homemade wrap than a shop bought wrap. it is perfect for a tasty lunch! You can add fillings such a hummus, avocado, tomato, carrot, cucumber or spinach.
Makes 4 wraps
150g Doves Farm gluten free white bread flour
1/4tsp sea salt
1/4tsp black pepper
3tbsp rapeseed oil
175ml filtered water
Firstly pour the flour into a medium sized bowl. Season with the sea salt, black pepper, thyme and rosemary. Now make a well in the middle of the flour. Pour in the rapeseed oil and some 1/3 of the water. Mix in with a fork or a whisk. Add another 1/3 of the water and again mix the flour into the water. Finally add the remaining water and mix thoroughly until you have a smooth batter.
Now put a large non-stick frying pan on a medium heat. Pour 3 tbsp of the batter into the pan and smooth out with the back of a spoon until you have a 1/4cm thick tortilla wrap. Cook for approximately 5 minutes on each side. Flip onto a plate. Repeat with the other 2 tortilla wraps.
You can serve the gluten free tortilla wraps immediately with your favourite filling or store in the fridge for 3 days. I like to make a wrap with hummus, spinach, carrot and avocado.
This delicious vegan chickpea scramble recipe is a great protein rich breakfast. You can have it as a healthy replacement to a tofu scramble. It is perfect for A Sunday morning breakfast.
I created this vegan chickpea scramble recipe as I wanted an alternative to tofu scramble. This chickpea scramble is delicious and without the oestrogenic effects of soya. It even looks like scrambled eggs! It is tasty on toast or served with vegan sausages and mushrooms.
1tbsp coconut oil
1 can chickpeas
1/2 red onion
1 clove garlic
1tbsp dried parsley
1/2 tsp cumin
1/4 tsp turmeric
1/4 tsp cayenne pepper
1/2 tsp black pepper
1/2 tsp sea salt
1 small leaf kale
Firstly melt the coconut oil in a medium sized pan on a low heat. Next add the chopped onion and sizzle in the pan for a few minutes. Now add the chopped garlic, parsley, cumin, turmeric, black pepper and salt. Mix it well.
Next drain and rinse the chickpeas and pour them into a bowl. Roughly mash up the chickpeas with a fork.
Now add the mashed up chickpeas in the pan. Tear the leaf of kale into small pieces and add into the pan. Stir it all together. Cook on a low heat for about 10 minutes.
While the chickpeas are cooking, put 2 slices of bread into the toaster and toast.
Finally put the toast onto a plate and pour the chickpea scramble evenly onto the toast. Serve immediately while warm. Enjoy!
If you are looking for a quick and healthy snack, these energy balls are perfect. They are packed full of plant protein, omega 3 and fibre to keep you feeling full for longer. You can make this energy balls recipe in around 30 minutes. Furthermore you can make a batch at the weekend and they will last all week.
They are perfect for those times when you come home from work hungry and need a quick snack to keep you going before dinner. Or you can have them as an afternoon treat! They are also fantastic to keep in your bag as a snack for when you are out and about.
Makes 8 energy balls
2tbsp Hemp protein powder
1tbsp Ground flaxseed
3tbsp Cacao powder
3tbsp Desiccated coconut
Firstly soak the almonds overnight and soak the dates for at least 15 minutes.
Now add all the ingredients into a food processor. Blend until the mixture sticks together in a ball. Wash your hands. Next with your hands roll the sticky mixture into 8 medium sized balls that are roughly the same size.
Store in a container in the fridge. Eat within a week.
This six ingredient healthy granola recipe is so simple and quick to make. The granola is delicious served with coconut yoghurt and blueberries or raspberries. In addition it is a healthy way to start the day, rich in plant-protein, good fats and antioxidants from the fruit. This granola has no added sugar and gets its’ natural sweetness from the sultanas or raisins. Also you can alternate it with a tasty quinoa porridge or amaranth porridge for a healthy vegan breakfast.
Makes 4 portions
200g gluten free oats
50g pumpkin seeds
2tbsp desiccated coconut
1tsp Ceylon cinnamon
2tbsp coconut oil
50g sultanas or raisins
Preheat the fan oven to 160C.
Firstly add the oats, whole almonds, flaxseed, desiccated coconut and cinnamon into a bowl and mix well with a spoon. Now melt the coconut oil in a small pan on a low heat. Pour onto the dry ingredients and mix well. Scatter the mixture onto a baking tray and spread out the mixture evenly with the back of a spoon.
Bake in the oven for 35 minutes. Remove from the oven and leave to cool.
Finally sprinkle on the sultanas or raisins and pour into a large glass jar.
Store in a cool, dry place.
Serve a portion of the granola for breakfast with almond milk or coconut yoghurt and berries.
I was inspired to make this gluten free panini recipe after vegan cafe Loving Hut asked me to create vegan lunch recipe ideas. So I got cooking that weekend and came up with this gluten free panini recipe. It is a delicious vegan, gluten free lunch idea.
Makes 1 panini
150g gluten free white bread flour
1tsp quick yeast
1/2tsp sea salt
1tsp ground flaxseed or gram flour + 3tsp warm water
1tsp olive oil
100ml warm water
2 slices Violife Vegan Cheese
1 medium tomato sliced
Firstly use a piece of baking paper to oil a small bread baking tin.
Next add the flour, salt, yeast, sugar and ground flaxseed into a bowl and mix. Now create a well in the middle. Pour the oil and some of the water into the well and mix in. Gradually add more water and mix until you have a smooth dough.
Put the dough into the baking tin and smooth out until flat and even with the back of a spoon. Cover the baking tin and leave the dough to rise in a warm place for 30 minutes.
Preheat the fan oven to 200C.
Bake in the oven for 25 minutes.
Remove from the oven and leave to cool on a wire rack.
Slice in half lengthways. Fill with the vegan cheese and sliced tomato.
Finally cook on a griddle pan for 5 minutes on each side. Serve warm.
Store in an airtight container. Eat within 2 to 3 days.
I was asked by Loving Hut Southgate to come up with some vegan grab-and-go lunch recipes. So I came up with this idea. This vegan chicken wrap recipe makes a tasty lunch! You can fill the wrap with your favourite nutritious vegetables such as lettuce, tomato, cucumber or avocado to get some of your 5 a day!
1 Gluten free wrap
1/4 Vegan spicy tofu chicken
3tbsp Vegan mayonnaise
1 Lettuce leaf
1 Medium tomato
Firstly make the vegan spicy tofu chicken and vegan mayonnaise.
Now place the wrap on a flat surface. Place a lettuce leaf In the middle of the wrap. Now put down a line of the vegan spicy tofu chicken. Add on the dollops of vegan mayonnaise. Next cut the avocado in half lengthways and cut one quarter into slices. Place the avocado slices on the wrap. Chop the tomato into slices and place on the wrap.
Finally roll up the wrap and cut in half. Enjoy!
This vegan spicy tofu chicken recipe is inspired by a trip to Loving Hut Southgate where I was served tasty vegan chicken pieces in rice noodles with stir fried vegetables. Vegan spicy tofu chicken is easy to make and is delicious in a vegan chicken and lettuce wrap or with a meal for dinner.
1 block tofu
3tbsp gluten free flour
1tbsp ground flaxseed or gram flour
1tbsp dijon mustard
1/2tsp sea salt
1/2tsp black pepper
1tbsp coconut oil
Firstly drain the tofu and place it on a piece of kitchen roll. Place something heavy such as a chopping board on top of the tofu and press down.
Now prepare the batter. Add the flour, ground flaxseed, mustard, cumin, coriander, salt and pepper into a bowl. Mix it together, then create a well in the middle. Slowly add the water and mix in as you go, until the mixture forms a smooth batter.
Break up the pressed tofu into bite sized pieces and add into the batter. Cover the tofu in batter.
Add the oil into a large frying pan on a medium heat. Add in the tofu pieces and fry for 10-15 minutes until the tofu sides are golden brown. Turn over the tofu pieces half way through.
Serve warm and eat immediately.
Cashew Nut Butter Recipe
This delicious homemade cashew nut butter recipe is simple to make. It tastes as good, if not better than the shop bought brands! It takes time to get the cashew nut butter to a smooth consistency but the effort is worth it! You can spread cashew nut butter on oatcakes or toast and add it to smoothies.
200g Cashew nuts
Preheat the oven to 180C (without the fan).
Now scatter the cashew nuts on a baking tray. Roast them for 10 minutes until they are golden brown.
Remove from the oven. Pour the cashew nuts into the blender (I use a Vitamix). Blend on medium power. Stop and scrape down the sides. Repeat this process about 10 times. Gradually the cashew nut butter gets more and more smooth. It took me about 25 minutes of blending and scraping to reach a suitably smooth cashew butter.
Now spoon the cashew butter into a jar. Voila! You have homemade cashew nut butter!
Store in a cool, dry place.