Looking for quick, healthy, and delicious meal ideas? In this video, we’re sharing a variety of plant-based recipes that are not only nutritious but also ready in just 20 minutes! Perfect for busy weekdays or when you want to whip up something tasty in no time. All the recipes are below 💚
Recipes:
Complete instructions in the ingredients list before starting the method.
Soba noodle salad with crispy five spice tofu
325g soba noodles (buckwheat noodles)
75ml light soy sauce
20ml chili jam
Juice of 1 lime
1 large garlic clove, zested
15g ginger, zested
20ml sesame oil
2 tsp sesame seeds
200g tender stem broccoli, cut into small bite sized pieces
2 peppers, finely sliced
100g frozen sweet corn
For the five spice tofu:
450g extra firm tofu, torn into bite size pieces
1 tbsp sesame oil
1 tbsp arrowroot powder (Or another starch, e.g. cornflour)
1 tsp garlic powder
2 large tsp Chinese five spice
In a jug whisk together the soy sauce, chili jam, lime juice, ginger, garlic, sesame oil, sesame and sesame seeds.
Cook the soba noodles according to packet instructions. (typically 4-8 minutes in boiling water).
Cook the broccoli in with the noodles. It will only need 2-3 minutes as we’ve cut them small and we want some crunch left. Add the frozen sweetcorn for the last 1 minute of cooking.
Rinse the noodles and broccoli in cold water once cooked. Add to a large bowl.
Add the red pepper to the bowl
Pour the sauce over and toss to coat the salad in the sauce.
Toss the tofu in the sesame oil to coat.
Then whisk together the cornflour, five spice, and garlic powder.
Toss the tofu in the dry mix.
Heat up 1 tbsp sesame oil (or any oil of your choice) and pan fry for 12-15 minutes. Turn regularly so the tofu is crispy and golden all over.
You can also air fry or roast the tofu. 200C for 15-20 minutes in the oven or 180C for 12-15 minutes in the airfryer.
Orzo carbonara with tempeh bacon and peas and cavolo nero
1 onion, finely chopped or grated
1 tbsp vegan butter
2 large garlic cloves, zested
1 tbsp fresh thyme, finely chopped
300g orzo
350ml veg stock
350ml plant milk
2 tbsp nutritional yeast
½ tsp kala namak
1 tsp english mustard
1 tbsp lemon juice
100g frozen peas
200g chopped kale
For the tempeh ‘bacon’
200g tempeh, crumbled into small pieces or cut into small cubes
1 tbsp olive oil
1 tbsp arrowroot powder
1 tbsp dark soy sauce
1 tbsp light soy sauce
¼ tsp liquid smoke
1 tsp sweet paprika
1 tsp ground cumin
½ tsp garlic powder
1 tbsp maple syrup or other sweetener
Method:
In a jug, whisk together the veg stock, plant milk, nutritional yeast, kala namak, english mustard and lemon juice with black pepper.
Heat up a large saucepan over a medium heat with 1 tbsp olive oil.
Add the onion and saute for 2 minutes. Add the garlic, thyme and butter and cook for a further 1 minute.
Add the orzo and stir to coat the orzo in the other ingredients.
Add the liquid mix.. Stir and bring to a simmer. Cook for 10-12 minutes or until the orzo in al dente. You will need to stir regularly to prevent the orzo from sticking to the pan.
You may need to add more vegetable stock if the orzo absorbs all the liquid.
Add the peas and kale half way through the cooking. Finish with lemon juice and season to taste.
Heat the olive oil in a medium-large frying pan over a medium-high heat.
Add tempeh to the pan and fry for 5-8 minutes or until golden all over.
Whisk together the soy sauce, paprika, cumin, garlic powder and maple syrup.
Add the liquid mix to the pan and simmer for 2 minutes to glaze the tofu.
In the airfryer cook at 180c for 6-8 minutes then add the glaze. In the oven roast at 200C for 8-10 minutes then add to a bowl and toss in the glaze.
1 tbsp coconut oil
1 tsp mustard seeds
1 onion, finely chopped or grated
3 large garlic cloves, zested
20g grated ginger, zested
¼ tsp ground cardamom
½ tsp turmeric
1 heaped tsp garam masala
1 tsp sweet paprika
¼ tsp kashmiri chili powder
300g red lentils, soaked in warm water for 1 hour
800ml vegetable stock
1 can chopped tomatoes
50g creamed coconut, roughly chopped
100g fresh spinach
1 tbsp lime juice
1 small bunch coriander, chopped
1 tbsp vegan yoghurt
Heat up a saucepan over medium heat with the coconut oil.
Add the mustard seeds and fry until they start to pop.
Add the onion, garlic and ginger and fry for a few minutes stirring constantly.
Add 1 tbsp olive oil followed by the cardamom, turmeric, garam masala, sweet paprika and chili powder and fry for 1 minute stirring continuously.
Add the chopped tomatoes and mash with a potato masher.
Add the vegetable stock and coconut and bring to a simmer.
Simmer for 15-20 minutes until the lentils are soft and creamy.
You may need to add more vegetable stock if it’s starts to get a little dry.
Garnish with vegan yoghurt and fresh coriander.
Serve with flatbread or rice.
0:00 Intro
0:15 Soba noodle salad
4:28 Orzo carbonara
8:55 Creamy dhal
Негізгі бет 20 Minute Meals You Have To Try (Plant-based | Nutritious | Easy)
Пікірлер: 9