Vegan Bosh! chefs show you three healthy and easy recipes to try this Veganuary – The Sun
EAST your eyes on these tasty treats in day two of our look at new book Healthy Vegan.
Ian Theasby and Henry Firth, both 35, have become cooking superstars after their BOSH! recipe videos went viral.
Three best-selling books later and the Yorkshire lads have just published a fourth collection of plant-based recipes promising all the deliciousness of the food they are known for – but with fewer calories.
So whether you’re a vegan virgin or a fully fledged fan, you’ll find these meat-free recipes speedy and easy.
Not-that naughty burgers
For the smoky relish
- ½ small red onion
- 1 small garlic clove
- 1 small fresh red chilli
- 150g cherry tomatoes
- ½ tbsp olive oil
- ¼ tsp smoked paprika
- ½ tbsp tomato purée
- 1 tsp soy sauce
- ¼ tsp maple syrup
- ½ lime; salt and black pepper
For the burger patties
- 130g sweet potato
- ½ onion
- 2 tbsp olive oil
- 85g pre-cooked brown rice
- 1 tbsp bread-crumbs
- pinch of salt
- pinch ground black pepper
- pinch ground cumin
- pinch garlic powder
- pinch smoked paprika
- 2 tsp plain flour
- 130g tinned black beans
For the burger sauce:
- 1½ tbsp plant-based yoghurt
- ½ tsp sriracha
- ¼ tsp yellow mustard
- ½ tsp red wine vinegar
- 20g dairy-free cheese
- 1 beef tomato (or slices from 2 different colour beef tomatoes)
- 1 small shallot
- 2 medium wholemeal burger buns
- 4 lettuce leaves
METHOD: Preheat oven to 200C. Line two baking trays with parchment paper.
For the relish, peel and dice the red onion. Peel and grate the garlic. Remove seeds from chilli then finely slice it. Quarter the tomatoes.
Heat the olive oil in a frying pan. Add the onion and a pinch of salt and cook, stirring, for 4-5 minutes. Add the garlic and chilli and stir for 1 minute. Add the tomatoes, paprika, tomato purée and soy sauce. Stir. Simmer for 15 minutes, stirring occasionally.
Add the maple syrup. Remove from heat, squeeze in the lime juice, taste and season with salt and pepper. Transfer to a bowl and set aside. Wipe out the pan.
Next, cook the sweet potato for the burger patties. Peel the sweet potato, cut into 2cm cubes then bake on lined baking tray for 30 minutes.
Make the burger sauce by combining all the ingredients in a bowl. Put to one side.
Peel and finely chop the onion for the burger mixture. Fry in half the oil for 8-10 mins until very soft then transfer it to a large bowl. Wipe out pan.
Put the baked sweet potato in a food processor. Add the rice, breadcrumbs, salt, pepper, cumin, garlic powder, smoked paprika and flour. Rinse the black beans, add them, then whizz to a paste.
Mix this paste into the onion in the bowl. Divide mix into two and mould each into a patty shape. Fry in remaining oil over medium-high heat for 3 mins each side, until golden. Grate the dairy-free cheese and sprinkle on the burgers in the pan during last minute.
Preheat grill. Cut two 5mm-thick slices from the beef tomato(es). Peel and finely chop the shallot. Cut burger buns in half and toast under grill, cut side up, for 1 minute.
Spread 1½ tbsp relish on bottom half of bun then place burgers on top, sprinkle over the chopped shallot, then add the tomato and lettuce. Spread 1tsp burger sauce over cut side of top half of bun, put on top, then serve.
Blueberry toast loaf
- 3 ripe bananas
- 120g unsweetened plant-based yoghurt
- 1 tsp vanilla extract
- 195g wholemeal flour
- 1 tsp bicarbonate of soda
- 1 tsp baking powder
- 1 tsp ground cinnamon
- pinch of salt
- 100g fresh blueberries, plus extra to serve
- maple syrup, to serve
METHOD: Preheat oven to 180C. Spray a 900g loaf tin with cooking spray and line with parchment paper.
Put the peeled bananas in a mixing bowl and mash until smooth. Add the yoghurt and vanilla extract and stir in.
Put the flour, bicarbonate of soda, baking powder, cinnamon and salt in a separate bowl and stir to combine.
Sift the dry mix into the wet mix and fold to combine.
Fold the blueberries into the batter.
Pour the batter into the lined tin and even out the surface with a spatula.
Bake the loaf for 50 minutes or until a skewer inserted into the middle comes out clean.
Allow loaf to cool to room temperature then remove it from tin and cut into slices.
Toast the slices before eating, drizzling them with a little maple syrup and extra blueberries.
For the “chorizo”:
- 6 vegan sausages
- 2-2½ tbsp olive oil
- 2 tsp sweet smoked paprika
- 1 tsp ground fennel; 1½ tsp cayenne pepper
For the pasta sauce:
- 1 red onion
- 2 garlic cloves
- 2 red peppers
- 2 tbsp tomato purée; 2 x 400g tins chopped tomatoes
- 340g wholewheat penne pasta
- 180g fresh spinach leaves
- salt and black pepper
- 1 lemon
- 10g fresh parsley leaves
METHOD: Preheat oven to 180C. Line a baking tray with parchment paper and boil the kettle.
Put the sausages on the lined baking tray, bake in the oven for 20 minutes.
Peel and finely dice the red onion. Peel and grate the garlic. Trim, halve, core and thinly slice the peppers.
Take the sausages out of the oven and cut them into 1cm-thick rounds.
Heat 1 tablespoon of the olive oil in a large saucepan over a medium-high heat.
Add the pieces of sausage and fry, stirring gently, for 1 minute, until cooked on both sides (make sure you don’t break them) – you may need a splash more oil.
Sprinkle half the smoked paprika, half the ground fennel and ½ tsp of the cayenne pepper into the pan.
Cook the sausage pieces for 3–5 minutes, stirring, until crisped and fully coated in the spices.
Transfer the pieces to a plate and set to one side. Clean out the pan with kitchen paper.
Make the sauce in the same pan you cooked the “chorizo” in.
Heat the remaining olive oil over a medium heat. Add the red onion, sprinkle with a pinch of salt and cook for 5–7 minutes.
Add the garlic and stir for 1 minute. Add the red peppers and cook for 3 minutes.
Sprinkle the remaining spices into the pan and stir for 30 seconds.
Add the tomato purée and stir for 30 seconds. Tip the chopped tomatoes into the pan.
Half-fill one of the tins with water, pour into the pan, stir well, then turn the heat down and leave to simmer for 10–15 minutes, until thickened.
While the sauce is simmering, put the second saucepan on the hob and pour in boiling water from the kettle.
Sprinkle in a generous pinch of salt. Add the pasta to the pan and cook until al dente, following the instructions on the packet.
Season the sauce with salt and pepper. Stir in the spinach.
Drain the pasta, reserving a little of the cooking water. Pour the pasta into the tomato sauce and stir to completely coat, adding a little pasta water to loosen.
Sprinkle the sausage pieces into the pan, fold them into the pasta for 1 minute.
Halve the lemon. Serve with a sprinkle of parsley and a squeeze of lemon juice.
- BOSH! Healthy Vegan is published by HQ, £16.99.
Source: Read Full Article