For 4 Servings
- 1 20-ounce can green jackfruit, drained and rinsed
- 1 teaspoon onion powder
- 1/2 teaspoon garlic powder
- 1/2 cup vegetable broth
- 1/2 cup barbecue sauce
- Salt to taste
- 4 large tortillas
- Shredded Romaine lettuce
- Sliced tomatoes
- Sliced red onions
- Spinach leaves
- Hummus / mayo
- Toss jackfruit with onion and garlic powder. Heat vegetable broth in a large frying pan over medium heat, add jackfruit, barbecue sauce, and stir to coat.
- Cover pan, lower heat and allow to cook for about 15 to 20 minutes stirring occasionally.
- Using two forks, shred jackfruit.
- Heat tortillas until soft.
- Lay each tortilla on cutting board, spread the tortilla with hummus / mayo, top with lettuce, tomato, onion, spinach and BBQ jackfruit.
- Wrap tortilla into a burrito shape and slice in the middle.
Recipe: Angie from 3 Valley Vegans
Easy pizza dough …
- 375 g plain flour
- 1 tsp salt
- 1 dsp caster sugar
- 7 g (1 small packet or 3 tsp)dried yeast
- 2 tbs olive oil
- 225 ml warm water
- Mix all dry ingredient, then add liquids.
- Bring together and knead briefly in the bowl.
- Leave for an hour or more to rise.
- Knead a little, then roll into 2 large pizzas or 12 small ones.
- Top with tomato puree / pasta sauce, then toppings of choice – mushrooms, courgettes, peppers,spinach etc
- Sprinkle on some chopped olives and grated vegan cheese.
- Cook on 200′ for 15 – 20 mins, depending on your oven.
Recipe: Hilary from 3 Valley Vegans
- 400g of tofu
- Fine sea salt
- Garlic powder
- Some pepper
- Sushi nori sheets
- 1 bottle of beer
- 15 tbsp of any flour (or enough to make a pancake like batter)
- 3 tsp garlic powder
- 2 tsp of fine sea
- Dash of pepper
- 3 tbsp lemon juice
- Fine breadcrumbs
- Cooking oil
- 1 lemon
- Squeeze out water from a block of tofu. This is quite important as it helps to absorb flavours better.
- Preheat the oven and bake your chips as per chips pack instructions or make your own
- Add 1 bottle of beer into a large bowl, add all other batter ingredients and whisk until you get a pancake like batter.
- Cut the tofu into 1 cm thick ‘fish pieces’. Sprinkle lemon juice on the tofu pieces and add garlic powder, some pepper and sea salt – season generously.
- Wrap into a sushi nori sheet (if the sheet is too long and goes over the sides, just cut them off). The tofu will be a bit moist so the sushi nori sheet should stick to it well.
- Add a generous amount of fine breadcrumbs to a plate.
- Dunk the tofu ‘fish’ pieces into the batter and then move to the plate with breadcrumbs and cover well on all sides.
- Fry in hot cooking oil until golden brown.
- When the ‘fish’ pieces are done transfer them to a plate that’s covered with kitchen towel to absorb some of the excess oil.
- Sprinkle some lemon juice on the ‘fish’ pieces for extra flavour and serve with chips.
Recipe Adapted from Exceedingly Vegan
- 175 g plain flour
- 2 tbsp gram flour
- 1 tsp baking powder
- pinch salt
- 1 tbsp vegetable oil
- 175 ml soya milk
- 175 ml water
This mix works for savoury or sweet pancakes.
- Sieve all dry ingredients into a bowl.
- Add to this and whisk the wet ingredients.
- 800g potatoes (baby potatoes make the job easier)
- 1 ¼ mugs of gram (chick pea) flour
- 1 ¼ mugs of water
- 1 medium-large onion
- salt (to taste)
- sunflower oil (or water) for frying
- olive oil
- optional – 2 cloves garlic
- optional – sun dried tomatoes
- optional – chives
- optional – chopped fresh chilli
- optional – chopped olives
It is useful to have two frying pans or a frying pan and a wok for the final stages of the recipe.
- Chop half the potatoes into rough pieces, boil until soft and set aside.
- Dice the onion (and garlic if using it), lightly fry with sunflower oil (or water) and set aside
- Finely slice the remaining potatoes – you want them to have dimensions roughly similar to a 50p coin. Fry lightly in sunflower oil (or water) until soft and slightly browned and set aside.
- Sieve the gram flour into a large mixing bowl and add the water. Beat lightly with a balloon whisk until smooth.
- Mash the boiled potato, adding some olive oil. Gently whisk this mixture into the gram flour mix.
- Add the onions and sliced fried potato to the mixture (and chive/sun-dried tomatoes/olives etc. if using them); gently mix all together.
- Oil a frying pan (or wok) well – including the edges – and make sure there is a little oil on the bottom surface; heat on a medium flame.
- Add all the mixture to the frying pan, gently moving side to side to allow settling. Cook on a medium flame for 5 minutes. Use the other frying pan/wok to turn the tortilla over after 5 minutes and cook the other side for the same length of time. Repeat these steps if necessary, for shorter increments until the surface is a lovely crisp golden brown.
This recipe is intended to set guiding principles rather than be a rigid set of rules to follow. The main thing to remember is that you should go to your fridge or other store of vegetables and chose the fresh ingredients you fancy, preferably those in season. The other thing to remember is that vegetables cook at different speeds and so the ones that take longest should go in first and are followed in order of reducing cooking time. However, cooking time is also influenced by the size of each vegetable. Cooking time therefore has to be judged by the denseness of the vegetable and its cut size.
This recipe is an example of how a stir-fry need not involve using exotic ingredients.
Cooking oil used for frying… sunflower oil and corn oil produce aldehydes at levels 20 times higher than recommended by the World Health Organisation. Olive oil and rapeseed oil produce far fewer harmful chemicals. Aldehydes have been linked to cancer, heart disease and dementia.
Ingredients (to make enough for 4 adults)
- Rapeseed oil – about 1 tablespoon
- Garlic – 2 cloves, crushed and chopped
- Natural soy sauce/shoyu/tamari – 1 tablespoon
- Optional – a thumb-sized piece of ginger chopped
- Optional – fresh chilli seeded and sliced
- Optional – 1 tbsp of cumin powder
- Optional – toasted sesame oil
Variable vegetable ingredients
A mixture of different coloured vegetables – about I kg. For example (in descending order of cooking time):
- Potatoes – cut to pea-sized cubes or sliced thinly
- Carrots – sliced thinly or in strips
- Celery – sliced
- Beetroot – sliced thinly or in strips
- Baby sweetcorn
- Broccoli – broken into smallish florets
- Cauliflower – broken into smallish florets
- Peppers- sliced and chopped
- Cabbage – sliced
- Brussels sprouts – sliced
- Leeks (sliced)
- Mushrooms – sliced
Variable protein ingredients – alternative suggestions
- Almonds – handful pre-fried until expanded
- Sunflower seeds – handful pre-fried until lightly browned
- Cashew nuts – handful uncooked or pre-fried until lightly browned
- Garden peas – frozen or fresh
- Broad beans – frozen or fresh
- Tofu – pieces, cubes etc
- Tablespoon of cornflour, potato flour, or arrowroot
- Half a cup of water
- Sprinkle of toasted sesame seeds
- Chopped coriander
- Sliced spring onions
- Sliced chilli marinaded in soy sauce/shoyu/tamari
Brown rice, quinoa, buckwheat, millet or noodles (beware of egg noodles). In the demonstration, my noodles will be 200 g of spaghetti (50g per person) broken into 75mm (3 inch) lengths, pre-cooked and added to the stir-fry as noodles.
Large frying pan or wok
- If using, pre-fry nuts or seeds until popped/ light brown. Set aside.
- Heat the oil until it is ready to sizzle the garlic.
- Throw in the garlic (and optional ginger) and keep it moving quickly with a spatula.
- Fry until beginning to brown.
- Add the longest cooking vegetables – stir constantly and with purpose.
- If using celery, this should be added early in the process to develop the taste.
- Sequentially add vegetables judging the length of cooking time so that they are all ‘al dente’ (cooked but not mushy) by the time you stop cooking.
- Add water as necessary to keep the vegetables moist. Add more to develop a sauce if preferred.
- Add soy sauce/shoyu/tamari half way through cooking.
- Add chilli half way through cooking if required.
- When everything is more or less cooked al dente, add nuts and cooked noodles (see below).
- If required, mix the optional sauce and stir into the stir-fry – probably need to add more water.
- Also add a desert spoonful of toasted sesame oil if using.
- Heat through and serve with garnish of choice.