Tag Archives: Perfect for Adaption

Sweet and Sour Vegetables / Variation with Tofu

Last night we had a lovely sweet and sour dish and it was just as good as any take away but obviously much healthier.

We have always loved sweet and sour dishes and when we were eating meat we would always go for sweet and sour chicken or pork. So it was great to find a fantastic vegetable dish instead and we enjoyed it just as much if not more.

This dish is perfect for adaptation and could be made with many vegetables you have in stock or can get hold of. This is our favourite combination and makes a lovely meal.  Make sure you use fresh ginger as it makes all the difference (you can freeze fresh ginger and use from frozen, its easy to grate).

This is great with boiled rice or vegg fried rice/fried rice, we tend to vary what we have it with. There is also a good variation for this dish and that is to add Tofu to it. See below recipe for this variation.

Sweet and Sour Vegetables

Serves 2 (large portion) | Preparation 20 minutes | Cook 10 minutes

Ingredients

  • 1 oz (30g) Brown Sugar
  • 1 oz (30g) Cornflour
  • 3 tbsp (45ml) White Wine Vinegar
  • 1 tsp Fresh Ginger, grated
  • 1 Clove Garlic, crushed
  • 1 small tin of Pineapple, canned in juice (we used Del monte 220g can in own juices)
  • 4 tbsp Tomato Ketchup
  • 1/2 an Onion, cut into rings
  • 50g Leeks, sliced
  • 2 half Peppers, sliced (we used red and yellow, 100g weight in total)
  • 100g Cauliflower, cut into small florets
  • 50g Broccoli, cut into small florets
  • 100g Mushrooms, sliced
  • 1 tbsp Corn Oil

Method

1.) Prepare all the vegetables and put aside until they are needed. Put the rice on to cook depending on how long it takes.

2.) Make the sauce by placing the sugar, cornflour, vinegar, ginger, juice from tinned pineapple and tomato ketchup in a bowl. Mix well.

3.) Stir fry the onions, leeks, garlic and peppers in corn oil for a few minutes. Add the cauliflower, broccoli  and mushrooms and stir-fry until all vegetables are just cooked.

4.) Add the sauce mixture and pineapples and cook until thick – a couple of minutes. If it becomes to thick just add a bit more water and stir.

5.) Serve with boiled rice or Vegg Fried Rice/Fried Rice.

Copyright © The Vegan Society, slightly adapted by us.

Variation

Ingredients

  • 175 g to 200 g of Tofu (best with fresh but does work with long life as well)
  • 1 tbsp Corn Oil

Method

1.) Prepare the tofu by cutting into small cubes, about 1cm approx.

2.) Heat the oil in a frying pan and heat. Add the tofu and fry until they are brown and sealed, often takes us around 5-10 minutes. We find fresh tofu is quicker to cook and be careful with long life as if you cook at too high a temperature it can break apart.

3.) Put aside till ready to add. The time to add is at the end of step 3 and just before step 4 from above recipe.

 

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Nutritional Information (based on original recipe) – per serving

Calories: 340  | Total Fat: 7.9 g  Saturated: 1.1 g  Polyunsaturated: 4 g  Monounsaturated: 2 g  |Sodium: 413.8 mg  | Potassium: 429.9 mg | Total Carbs: 64.6 g  Dietary Fibre: 4.6 g  Sugars: 41.2 g  | Protein: 4.0 g  | Vitamin A: 9.7%  | Vitamin C: 97.7%  | Calcium: 1.5%  | Iron: 6.4%

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Summer Burgers

We had these for yesterday’s dinner and they were fantastic. We have never had Tofu before so we were a little nervous about this recipe but were pleasantly surprised. They tasted great and were nice and moist. We enjoyed them so much we naughtily had seconds!

Fantastic recipe, the best non meat burgers we’ve had so far and we’ll definitely have them again. We even have a few left to freeze so we’ll be able to enjoy some again soon.

We had these Summer Burgers with some home-made oven potato wedges and some tomato ketchup and mayo on the side for dips (vegan of course). These are great served in a burger roll with lettuce, tomato and fried onions. Its nice to have something fresh with them and feels like a really good burger that you’d get in a good restaurant. If you can get hold of vegan slice cheese this also works well, especially with fried onions.

Summer Burgers

Makes 6 large burgers approx | Preparation 30 minutes  | Cook 10 minutes

These are excellent at any time of the year. Try adding varying ingredients such as vegan pesto, finely chopped spring onions, grated cheese or try using smoked tofu instead (we yet to try these suggestions).

Ingredients

  • 1 packet of firm Tofu, drained (we tend to use fresh but longlife works too)
  • 100g Sun Dried Tomatoes, finely chopped
  • 2 tbsp Fresh Coriander, finely chopped
  • 1/2 tsp Mustard Powder
  • 2 tbsp Soy Sauce
  • 1 tsp Tomato Puree
  • 25g Fresh Breadcrumbs
  • Salt and Freshly Ground Pepper
  • 1 tbsp Olive Oil
  • 1 medium Onion, finely chopped
  • 1 clove Garlic, crushed
  • 100g Mushrooms, finely chopped
  • Seasoned Flour

Method

1.) Mash the tofu thoroughly in a bowl, with a fork. Make sure you have drained the tofu as much as possible, if its too wet it can cause problems later.

2.) Add the sun dried tomatoes, coriander, mustard powder, soy sauce, tomato purée, breadcrumbs, salt and freshly ground black pepper. Leave to one side.

3.) Meanwhile, in a small frying pan, gently heat the oil and fry the onion, garlic and mushrooms until soft.

4.) Add to the tofu mixture and allow to cool.

5.) If the mixture is too wet to hold together, add sufficient flour until the mixture can hold its shape. If your having a lot of  problems it could be that you didn’t drain the tofu enough.

6.) Shape the mixture into six large burgers, or ten small, coat with seasoned flour.

7.) Chill until ready to use, we find chilling for a few hours in the fridge can really help.

8.) Lightly oil a frying pan and cook over a medium heat, turning over carefully half way through.

9.) Serve in a bread bun with your choice of toppings. We like lettuce, tomato and fried onions or vegan cheese slice and fried onion. Its really up to you and what you like. We tend to serve the burgers with a side salad, chips or potato wedges. Again its really up to you and what you like.

Tips

To freeze we’d suggest cooking the burgers for a few minutes on each side first, this helps to stop them falling apart too much. Once cooled down, gently wrap them in foil individually and put in the freezer. Do not cook from frozen, allow to defrost thoroughly and cook over a medium heat until cooked.

Copyright © The Vegetarian Society 1996.

Quinoa Salad with Avocado, Apple and Beetroot.

We had a lovely lunch yesterday, it was lovely and fresh and just perfect for this time of year. It works well both as a side dish for lunch or as the main dish for lunch. We had it for our main lunch and really enjoyed it.

Its a great recipe and its perfect for adaption. We personally didn’t see the point in the Quinoa and its the first time we’ve had this grain. Next time we are thinking of trying it with couscous or pasta. I think this dish will work well with both and once you’ve had it I am sure it will get ideas flowing on how you can use this recipe and adapt/change it depending on what you want.

We must say its great to find a recipe that tastes great and doesn’t need changing to make it work. Its perfect just the way it is but its also great for adaption if you want e.g we weren’t impressed with Quinoa and so will change it to another grain.

Quinoa Salad with Avocado, Apple and Beetroot.

Serves 4 | Preparation 20 minutes + cooling and chilling | Cook 20 minutes

Ingredients

For the salad:

  • 75g Quinoa
  • 1 ripe Avocado, stoned, peeled and sliced
  • 12 Cherry Tomatoes, halfed
  • 1/4 Cucumber, halved lengthways and sliced
  • 1/2 Red Apple, cored and diced or sliced
  • 1 medium Carrot, cut into matchsticks
  • 1 cooked beetroot, finely diced
  • 4 Spring Onions, finely sliced
  • 2 tbsp chopped Fresh Dill
  • 1 tbsp chopped Fresh Flat-leaf Parsley

For the dressing:

  • 1 clove Garlic, crushed
  • juice 1/2 Lemon
  • 1/2 tbsp French Mustard
  • 3 tbsp Walnut Oil (we used Rapeseed Oil)

Method

1.) To make the salad, rinse the quinoa thoroughly, place in a pan and pour over 250ml cold water. Bring to the boil and simmer for about 20 minutes, until the liquid is absorbed. Remove from the heat and allow to cool.

2.) Place the quinoa and remaining salad ingredients in a large container.

3.)To make the dressing, whisk together all the ingredients until well blended. Pour over the salad, toss gently and cover. Chill until ready to transport.

 

Copyright © Published By Vegetarian Living. Recipe and Styling: Liz Martin