Tish Wonders recipes
High Protein Vegan Recipes | High Fibre Whole Foods
High Protein Vegan Recipes | High Fibre Whole Foods
EBOOKS https://tishwonders.co.uk
SOCIAL MEDIA: instagram.com/tishwonders
SUBSTACK (subscribe for free): https://tishwonders.substack.com
CONTACT: tishwondershealth@gmail.com
RECIPES
Celeriac, peanut & lentil stew
1 cup cooked brown lentil
1 celeriac
3 tbsp peanut butter
2 small white onions
3 garlic cloves
1 inch thumb ginger
1 tbsp cumin seeds
½ tsp mustard seeds
5 cardamom pods
1 tbsp garam masala
400g plum tomatoes
1 tbsp tomato paste
1 habanero/ scotch bonnet or chilli
2 sprigs fresh thyme
300ml water (to combine with peanut butter)
salt & pepper
EVOO
Chickpea crumble
Mushroom & leek filling –
200g mushrooms
1 leek
300g silken tofu
1 tsp Dijon mustard
2-3 shallots or 1 white onion
3 garlic cloves
1 tbsp. tamari
1 tsp dried thyme
½ tsp chilli flakes
EVOO
Salt & black pepper
Squash –
1/2 butternut squash
Salt
1 chopped thyme sprig
Crumble –
500g cooked chickpeas
1 tsp smoked paprika
1 tbsp garlic powder
1.5 tbsp. fresh or dried sage
1 tbsp. dried mixed herbs
extra virgin olive oil
salt & pepper
Tofu & Quinoa bowl (2 servings)
Tofu –
300g firm tofu
1.5 tbsp tamari
3 tbsp EVOO
1 tbsp rice mirin
1 tsp maple syrup
¼ tsp chilli flakes
1 tbsp smoke tomato paste (I used Sainsburys branded)
1 garlic clove
salt & pepper
Sundried tomato & tahini dressing –
5 sundried tomatoes
2 tbsp tahini
1.5 tbsp lemon juice
1 tsp maple syrup
½ garlic clove
2 tbsp EVOO
200ml water (gradually add)
black pepper
Coconut quinoa lentils –
150g quinoa
100ml coconut milk
100ml water
salt & pepper
Cozy Vegan Fall Recipes / PLANT-BASED WHOLE FOODS
Cozy Vegan Fall Recipes / PLANT-BASED WHOLE FOODS
EBOOKS https://tishwonders.co.uk
SOCIAL MEDIA: instagram.com/tishwonders
CONTACT: tishwondershealth@gmail.com
RECIPES:
Corn and coconut red lentil Dahl (3-4 servings)
250g red lentils
200ml coconut milk
1 large sweetcorn
200g cherry tomatoes
1 white onion
10 whole garlic cloves + 2 finely chopped
2 sprigs fresh thyme
10/12 curry leaves
1 tsp. cumin seeds
1/2 tsp. coriander seeds
1/4 tsp. chilli flakes
1 tsp. nigella seeds
6 whole cardamom pods
750ml water (to cook red lentils)
handful fresh coriander
Shiitake and butter bean stew (3-4 servings)
240g shiitake mushrooms
400g butter beans
2 carrots
1 red pepper
1 celery stalk
60ml red wine
2 tbsp. maple syrup
1 tbsp. tamari
1 white onion
3 garlic cloves
1 sprig fresh rosemary
1 sprig fresh thyme
handful fresh parsley
1/4 tsp chilli flakes
1 tsp. coriander powder
1 bay leaf
1 tsp. dried oregano
salt & pepper
EVOO
Tahini & peanut tofu noodle bowl (2 servings)
Noodles:
100g noodles of choice
2 medium carrots
1 red pepper
1 courgette
4 spring onions
30g coriander
Crispy tofu:
300h tofu
2 tbsp. garlic powder
Salt
Pepper
40g corn flour
Peanut tahini chilli sauce:
1.5 tbsp. peanut butter
2 tbsp. Tahini
1 tbsp. toasted sesame oil
2 tbsp. tamari
1 tsp. chilli sauce
1 tsp. maple syrup
1 inch thumb Ginger
1 tsp. rice mirin
1.5 tbsp. lime juice
3 tbsp. water (add more if needed)
Cozy Vegan Fall Recipes / PLANT-BASED WHOLE FOODS
Cozy Vegan Fall Recipes / PLANT-BASED WHOLE FOODS
EBOOKS https://tishwonders.co.uk
SOCIAL MEDIA: instagram.com/tishwonders
CONTACT: tishwondershealth@gmail.com
RECIPES:
Corn and coconut red lentil Dahl (3-4 servings)
250g red lentils
200ml coconut milk
1 large sweetcorn
200g cherry tomatoes
1 white onion
10 whole garlic cloves + 2 finely chopped
2 sprigs fresh thyme
10/12 curry leaves
1 tsp. cumin seeds
1/2 tsp. coriander seeds
1/4 tsp. chilli flakes
1 tsp. nigella seeds
6 whole cardamom pods
750ml water (to cook red lentils)
handful fresh coriander
Shiitake and butter bean stew (3-4 servings)
240g shiitake mushrooms
400g butter beans
2 carrots
1 red pepper
1 celery stalk
60ml red wine
2 tbsp. maple syrup
1 tbsp. tamari
1 white onion
3 garlic cloves
1 sprig fresh rosemary
1 sprig fresh thyme
handful fresh parsley
1/4 tsp chilli flakes
1 tsp. coriander powder
1 bay leaf
1 tsp. dried oregano
salt & pepper
EVOO
Tahini & peanut tofu noodle bowl (2 servings)
Noodles:
100g noodles of choice
2 medium carrots
1 red pepper
1 courgette
4 spring onions
30g coriander
Crispy tofu:
300h tofu
2 tbsp. garlic powder
Salt
Pepper
40g corn flour
Peanut tahini chilli sauce:
1.5 tbsp. peanut butter
2 tbsp. Tahini
1 tbsp. toasted sesame oil
2 tbsp. tamari
1 tsp. chilli sauce
1 tsp. maple syrup
1 inch thumb Ginger
1 tsp. rice mirin
1.5 tbsp. lime juice
3 tbsp. water (add more if needed)
High Protein Vegan Recipes
High Protein Vegan Recipes
EBOOKS https://tishwonders.co.uk
SOCIAL MEDIA: instagram.com/tishwonders
CONTACT: tishwondershealth@gmail.com
Tempeh tacos (serves 2)
200g tempeh
1 red pepper
2 garlic cloves
1 small onion
Salt
1 tsp. Chipotle paste
1 tsp. Smoked tomato paste
1 tsp. Ancho chilli powder
1 tsp. Cumin seeds or powder
Olive oil
Handful fresh coriander
Cashew cheese sauce
1 cup cashews (soaked)
1/4 cup water (add more water if needed)
2 tsp. Nutritional yeast
1/2 tsp turmeric powder
1/2 tsp. onion powder
1/2 tsp. garlic powder
1/4 tsp. ground black pepper
Salt
1.5 tsp. lime juice
Pico de Gallo
200g cherry tomatoes
1/4 red onion
handful coriander
1/2 tsp jalapeño
2 tbsp. lime juice
Salt
6 taco shells
Roasted aubergine & butter bean curry (serves 4)
Roasted aubergine:
1 aubergjne
1 tsp. Cumin powder
Salt
Olive oil
Curry:
400g butter beans
1 Red pepper
1 white onion
2 garlic cloves
Thumb ginger
salt & black pepper (to taste)
1 tbsp. tamari or soy sauce
1 tbsp. cumin seeds or powder
1/2 tsp. fennel seeds
4 cardamom pods
1.5 tsp. curry powder
1 tbsp. turmeric
10-12 fresh or dried curry leaves
1.5 tsp. tomato paste
400 ml coconut milk
Water (if needed)
Handful fresh coriander
Peanut, tahini tofu noodle salad serves 2
Noodles:
100g noodles of choice
200g red cabbage
2 medium carrots
1 red pepper
150g mange tout
2 spring onions
30g coriander
Crispy tofu:
300h Tofu
2 tbsp. Garlic powder
Salt
Pepper
40g Corn flour
Peanut tahini chilli sauce:
1.5 tbsp. Peanut butter
2 tbsp. Tahini
2 tbsp. Tamari
1 tsp. Chilli sauce
1 tsp. Maple syrup
1 inch thumb Ginger
1 tsp. Rice mirin
1.5 tbsp. Lime juice
3 tbsp. Water (add more if needed)
