vegetarian meals

maxresdefault

QUINOA And LENTILS Recipe | HIGH PROTEIN Vegetarian And Vegan Meal Ideas

QUINOA And LENTILS Recipe | HIGH PROTEIN Vegetarian And Vegan Meal Ideas

???? Quinoa and Lentils Recipe | High Protein Vegetarian and Vegan Meal Ideas

???? Let me know if you enjoyed my vegan quinoa and lentil recipe

▶️ RECIPE INGREDIENTS: (3 to 4 servings)

???? To cook the green lentils:
1/2 Cup / 100g GREEN Lentils (Washed/Soaked for 8 to 10 hours or overnight)
1 Teaspoon Salt (I have added pink Himalayan salt)
2 Cups / 475ml Water

???? To Marinate the cooked green lentils:
1+1/2 Tablespoon Lemon juice OR TO TASTE
1 Tablespoon Olive Oil (I have added organic cold pressed olive oil)

???? To cook Quinoa:
1 Cup / 190g Quinoa (Washed/Soaked for 30 minutes)
2 to 3 Tablespoon Olive Oil
1 Cup / 135g Onion
1+1/2 Cup / 200g Carrots (2 medium size carrots)
1 Tablespoon Garlic – finely chopped
3 Tablespoon Tomato paste OR TO TASTE
1+1/2 Teaspoon Paprika (NOT SMOKED)
1+1/2 Teaspoon Ground Cumin
1/4 Teaspoon Cayenne Pepper (optional)
Salt to taste (I added total 1+1/4 Teaspoon of pink Himalayan salt)
1+1/2 Cup / 350ml Vegetable Broth (LOW SODIUM)

???? To Garnish:
1/2 Cup / 65g Red Onion – chopped
1/2 Cup / 25g Parsley – chopped
1/4 Cup / 5g Mint OR TO TASTE – chopped
1/2 Teaspoon Ground Black Pepper or to taste

▶️ METHOD:

Wash & soak 1/2 cup of green lentils for 8 to 10 hours or overnight. Once the lentils are soaked, drain the water and rinse it. Transfer the lentils to a pot. Add salt and water. Cook over medium-high heat and bring to a vigorous boil. Once it starts to boil, reduce heat to medium-low and cook for about 4 minutes or until lentils are cooked but still holds its shape. WE DO NOT WANT MUSHY LENTILS. Right away strain the cooked lentils. Let it sit in the strainer to get rid of any excess water and allow it to cool down. Once lentils have cooled, add lemon juice, olive oil and mix well. Allow the lentils to marinate while we continue with the rest of the cooking.

✅ ????Cooking time of the lentils depends on it’s quality. One batch of lentils maybe drier than the others and may require longer cooking time. SO ADJUST THE COOKING TIME ACCORDINGLY.

Thoroughly wash 1 cup of quinoa until the water runs clear and then soak in water for 30 minutes. ✅ ????After 30 minutes drain the water from quinoa and let it sit in the strainer to get rid of any excess water.

To a heated WIDE PAN, add olive oil, chopped onion, carrots, 1/4 tsp salt and fry on medium to medium-high heat until it’s slightly browned (about 5 to 6 minutes). ADDING SALT TO ONION/CARROTS RELEASES IT’S MOISTURE AND HELPS IT COOK FASTER, SO PLEASE DON’T SKIP IT. Add the garlic and fry on medium heat for 30 seconds or until fragrant.

✅ ????REDUCE THE HEAT TO LOW BEFORE ADDING THE SPICES AND TOMATO PASTE TO PREVENT IT FROM BURNING.

Add the tomato paste, paprika, ground cumin, cayenne pepper and fry on low heat for only 1 to 2 minutes (no longer than that), just to cook out the raw flavour of the tomato paste. Add the quinoa, salt, vegetable broth. Turn up the heat and bring to a VIGOROUS BOIL. Then reduce the heat to low and cook for about 15 to 20 minutes or until quinoa is cooked.

✅ ????DO NOT LET THE QUINOA GET MUSHY. ADJUST THE COOKING TIME OF QUINOA ACCORDING TO THE HEAT OF YOUR STOVE. DO CHECK IN 15 MINUTES, if still not cooked then cook for longer. It took me 20 minutes on my stove.

Once the quinoa is cooked, uncover the lid and turn off stove. Add the cooked lentils, ground black pepper, red onions, parsley, mint & mix well. Cover the lid and allow it to rest for 3 to 4 minutes for the flavours to blend.

Serve hot with a side of green salad. Perfect for meal prep / meal planning as it stores well in the refrigerator for 3 to 4 days

▶️ IMPORTANT NOTES:

???? Thoroughly wash the quinoa a few times until the water runs clear, this will get rid of any impurities/gunk/bitterness and will give quinoa a clean taste

???? Every stove is different SO ADJUST THE HEAT AND COOKING TIME AS REQUIRED

???? Cooking time of lentils depends on it’s quality. One batch of lentils maybe drier than the other and may require longer cooking time, SO ADJUST ACCORDINGLY

???? DON’T LET THE QUINOA GET MUSHY. ADJUST THE COOKING TIME ACCORDING TO THE HEAT OF YOUR STOVE. CHECK IN 15 MINUTES, if its still not cooked, then cook for longer

****

Welcome to Food Impromptu! Food Artist, Plant-Based and Vegan Recipes Creator????
Easy and nourishing vegan recipes for your everyday cooking using everyday ingredients, for an easy transition to a Plant Based diet. I draw my inspiration from classic, traditional, & modern cuisines around the world. I take pride in creating recipes and videos for your best viewing experience. Subscribe for my latest vegan recipes!

✅ Follow Food Impromptu:
Instagram ▶️ https://www.instagram.com/foodimpromptu.original/
Pinterest ▶️ https://www.pinterest.ca/foodimpromptu/_saved/

Subscribe to Food Impromptu ⤵️
https://www.youtube.com/c/FoodImpromptu?sub_confirmation=1

#quinoa #quinoarecipes #vegetarian #vegetarianrecipes #vegan #veganrecipes #VeganFood #HealthyRecipes #PlantBased #plantbaseddiet #FoodImpromptu #lentils #lentilsrecipe #quinoasalad

Read
maxresdefault

BAKED CHICKPEA VEGETABLE PATTIES Recipe | Easy Vegetarian And Vegan Meals | Chickpea Recipes

BAKED CHICKPEA VEGETABLE PATTIES Recipe | Easy Vegetarian And Vegan Meals | Chickpea Recipes

Baked Chickpea Vegetable Patties Recipe | Easy Vegetarian and Vegan Meals | Chickpea recipes. This baked chickpea patties recipe with sweet potatoes is perfect for vegan and vegetarian meals and meal prep. A high protein and nutrient rich grain-free baked vegetable patties recipe made with chickpeas and sweet potatoes for a healthy vegetarian meal. Add this vegetable burger / high protein chickpea patties recipe to your plant based lunch or dinner menu. A great way to add garbanzo beans / chickpeas and sweet potatoes to your meals. Check out my other vegetarian and vegan recipes!

???? Let me know if you enjoyed my healthy vegan recipe.

▶️ CHICKPEA PATTIES RECIPE INGREDIENTS: (12 to 13 patties)

2 Cups / 1 Can (540ml Can) COOKED Chickpeas
400g / 2+1/4 cups approx. FINELY GRATED Sweet Potato (1 large sweet potato 445g with the skin)
160g / 2 cup Green Onions – finely chopped and firmly packed
3/4 to 1 cup / 40 to 60g Cilantro or parsley – finely chopped
15 to 17g / 1 tablespoon grated Garlic OR TO TASTE
7g / 1/2 tablespoon grated Ginger OR TO TASTE
2 to 2+1/2 tablespoon Lemon Juice (✅ ???? some lemons are more sour than the others so adjust the quantity of lemon juice to your liking)
2 Teaspoon Paprika (NOT SMOKED)
1 Teaspoon Ground Coriander
1 Teaspoon Ground Cumin
1/2 Teaspoon Ground Black Pepper
1/4 teaspoon Cayenne Pepper or to taste (OPTIONAL)
100g / 3/4 Cup Chickpea Flour or Besan
1/4 teaspoon baking soda
2 Tablespoon Olive Oil
Salt to taste

???? Good Quality Olive Oil to Brush the patties (I used organic cold pressed extra virgin olive oil)

???? Sriracha Mayo Dipping sauce/spread:
Mayonnaise (vegan)
Sriracha Hot Sauce to taste
Add vegan mayonnaise and sriracha hot sauce to taste to a bowl. Mix well.

???? Pickled Onions:
160g / 1 medium Red Onion
1 Tablespoon White Vinegar
1 Tablespoon Sugar (I added cane sugar)
1/8 Teaspoon Salt
Add the onions, vinegar, sugar and salt to a bowl. Mix well. You can store it in the refrigerator for 2 to 3 days.

▶️ METHOD:

Finely grate the sweet potato using the finer side of the grater. Finely chop green onion and cilantro (coriander leaves). Mince or grate the ginger & garlic. THOROUGHLY MASH THE COOKED CHICKPEAS, then add the grated sweet potato, green onion, cilantro, lemon juice, garlic, ginger, paprika, cumin, coriander, black pepper, cayenne pepper, chickpea flour, baking soda, salt, olive oil and mix well. KNEAD THE MIXTURE THOROUGHLY until it forms a dough, this will help breakdown the fibres and the mixture will bind well while forming the patties.

Oil your hands to prevent the mixture from sticking. Scoop the mixture using a 1/3 cup (level it off by removing any excess mixture) and form equal size patties. This recipe makes 12 to 13 patties.

✅ ???? Each patties will be approximately 3+1/4 to 3+1/2 Inches in diameter and anywhere between 3/8 to 1/2 inch thick and 85g approx. of mixture per patty.

PRE-HEAT THE OVEN TO 400F.

Bake the patties in a 400F preheated oven for 30 minutes. Then flip the patties and bake – anywhere between 15 to 25 minutes or UNTIL THE PATTIES ARE GOLDEN BROWN AND FIRM. The patties should not be mushy. Once baked remove from the oven and immediately brush it with a good quality olive oil, while the patties are still hot. ✅ ???? This will add a lot of flavour and also prevent the patties from drying out.

✅ ???? EVERY OVEN IS DIFFERENT SO ADJUST THE BAKING TIME ACCORDINGLY

Add the patties to your burger or wrap or serve it with your favourite dipping sauce. Patties stores well in the refrigerator in an airtight container for 7 to 8 days. This is a good recipe for meal prep.

▶️ IMPORTANT TIPS:

???? FINELY GRATE THE SWEET POTATO USING THE FINER SIDE OF THE GRATER

???? Take the time to THOROUGHLY MASH THE COOKED CHICKPEAS

???? KNEAD THE MIXTURE THOROUGHLY until it forms a dough, to breakdown. The mixture will bind well while forming the patties

✅ ???? EVERY OVEN IS DIFFERENT SO ADJUST THE BAKING TIME ACCORDINGLY

???? You can prep the vegetables in advance and store it in the refrigerator for 3 to 4 days. When ready, add the dry ingredients and make the patties

*****

Food Impromptu! Food Artist, Plant-Based and Vegan Recipes Creator ????

Easy and nourishing vegan recipes for your everyday cooking. My goal is to help with the transition to a Plant Based diet achievable and effortless using everyday ingredients. I draw my inspiration from classic, traditional, and modern cuisines.

Subscribe for the latest vegan recipes!

✅ Follow Food Impromptu:

Instagram ▶️ https://www.instagram.com/foodimpromptu.original/
Pinterest ▶️ https://www.pinterest.ca/foodimpromptu/_saved/

Subscribe to Food Impromptu ⤵️
https://www.youtube.com/c/FoodImpromptu?sub_confirmation=1

****

#chickpeas #vegetarian #vegan #vegetarianrecipes #VeganRecipes #VeganFood #HealthyRecipes #PlantBased #vegetarianfood #chickpearecipe #garbanzos #FoodImpromptu #plantbaseddiet #sweetpotato

Read
maxresdefault

One Pan Baked Chickpea And Vegetable Recipe | Easy Vegetarian And Vegan Meals | Chickpea Recipes

One Pan Baked Chickpea And Vegetable Recipe | Easy Vegetarian And Vegan Meals | Chickpea Recipes

One Pan Baked Chickpea and Vegetable Recipe | Easy Vegetarian and Vegan Meals | Chickpea recipes. A one pot chickpeas and vegetable recipe perfect for vegan and vegetarian meals and meal prep. This high protein and nutrient rich chickpea recipe makes a healthy vegetarian meal. Add this one pot meal / high protein chickpea recipe to your plant based lunch or dinner menu. A great way to add garbanzo beans / chickpeas and vegetables to your meals. Check out my other vegetarian and vegan recipes!

???? Let me know in the comments if you enjoyed my healthy vegan recipe.

▶️ BAKED CHICKPEAS AND VEGETABLES RECIPE INGREDIENTS: (4 TO 5 SERVINGS)

✅ ???? BAKING DISH SIZE: 9 X13 inches

Dressing:
1 Cup / 250ml Vegetable Broth / Stock
1/4 Cup / 60ml Passata / Tomato Puree
1/2 Teaspoon Turmeric
1/4 Teaspoon Cayenne Pepper

???? Other ingredients:
500g / 4 to 5 Medium Yellow Potatoes (Yukon Gold) – Cut into wedges
2 Cups / 1 Can (398ml Can) COOKED Chickpeas (low sodium)
1+1/2 Tablespoon / 15g to 17g Garlic – Finely chopped
250g Red Onion – 2 small or 1 large red onion – cut into 3/8th Inches thick slices
200g / 1+1/4 Cup Cherry or Grape Tomatoes
200g Green Beans – Cut 2+1/2 inch long pieces
Salt to taste (I have added 1+1/4 teaspoon of pink Himalayan salt)
3+1/2 Tablespoon Olive Oil

???? Garnish:
1 Tablespoon / 4g Parsley – finely chopped
1 Tablespoon / 4g Fresh Dill – OPTIONAL – NOTE THAT DILL HAS A UNIQUE FLAVOUR SO IF YOU DON’T LIKE IT – replace with parsley
1 Tablespoon Olive oil (I have added organic cold pressed olive oil)
Freshly Ground black pepper to taste (I have added 1 teaspoon)

▶️ METHOD:

Thoroughly wash the vegetables. Start by prepping the vegetables. Cut the potatoes into wedges, chop the green beans in 2+1/2 inch pieces, cut the red onion into 3/8th inch thick slices, finely chop the garlic. Drain 1 can (398ml can) of cooked chickpea OR 2 cups of home cooked chickpeas.

PRE-HEAT THE OVEN TO 400 F.

For the dressing – To a bowl, add the passata/tomato puree, vegetable broth / stock, turmeric and cayenne pepper. Mix thoroughly until spices are well combined. Set aside.

To a 9 x 13 inches baking dish transfer the potatoes wedges and spread it out. Then layer with cooked chickpeas, red onion, green beans and cherry tomatoes. Sprinkle salt evenly all over the vegetable layers and then pour the dressing evenly over the layered vegetables. Then drizzle the olive oil. Lay a piece of parchment paper on top of the vegetables and then cover with aluminium foil. SEAL IT WELL.

✅ ???? LAYER THE VEGETABLES IN THE SUGGESTED ORDER AS IT WORKS THE BEST. Putting Potatoes and Chickpeas at the bottom will allow them to season and cook properly without the other veggies becoming mushy. SO FOLLOW THE ORDER OF THE LAYERING.

Bake it covered at 400 F in a pre-heated oven for 50 minutes or until the potatoes are cooked. (???? To check if the potatoes are cooked, stick a knife through one of the potatoes. If the potatoes are not cooked – cover and bake for longer). Then remove the baking dish from the oven and remove the aluminum foil /parchment paper covering. Bake it UNCOVERED for another 15 minutes.

Remove from oven and let it sit on a wire rack. Garnish with chopped parsley or/and dill, black pepper and drizzle of olive oil. Give it a gentle mix. BE VERY GENTLE WHILE MIXING THE COOKED VEGETABLES THIS WILL PREVENT THE POTATOES FROM BREAKING. Serve hot with a side of crusty bread or rice or/and a green side salad. This makes 4 to 5 servings.

▶️ IMPORTANT TIPS:

✅ ???? LAYER THE VEGETABLES IN THE SUGGESTED ORDER AS IT WORKS THE BEST. Putting Potatoes and Chickpeas at the bottom will allow them to season and cook properly without the other veggies becoming mushy. SO FOLLOW THE ORDER OF THE LAYERING.

???? Every oven is different so adjust the baking time accordingly

???? To check if the potatoes are cooked, stick a knife through one of the potatoes. If not cooked cover and bake for longer.

*************

Welcome to the Official YouTube Channel of Food Impromptu! Food Artist, Plant-Based and Vegan Recipes Creator ????

Here you will find easy and nourishing vegan recipes for your everyday cooking. My goal is to make the transition to a Plant Based diet achievable and effortless using everyday ingredients. I draw my inspiration from classic, traditional, and modern cuisines.

Subscribe to stay up to date on the latest vegan recipes! ????

✅ Follow Food Impromptu:

Instagram ▶️ https://www.instagram.com/foodimpromptu.original/
Pinterest ▶️ https://www.pinterest.ca/foodimpromptu/_saved/

Subscribe to Food Impromptu here ⤵️
https://www.youtube.com/c/FoodImpromptu?sub_confirmation=1

*************

#chickpeas #vegetarian #vegan #vegetarianrecipes #VeganRecipes #VeganFood #HealthyRecipes #PlantBased #vegetarianfood #chickpearecipe #garbanzos #onepotmeal #FoodImpromptu #plantbaseddiet

Read
maxresdefault

ONE POT SPINACH VEGETABLE RICE Recipe | Vegetarian And Vegan Meals | Rice Recipes

ONE POT SPINACH VEGETABLE RICE Recipe | Vegetarian And Vegan Meals | Rice Recipes

One Pot Spinach Vegetable Rice Recipe | Vegetarian and Vegan Meals | Rice Recipes.
This easy one pot vegetable fried rice makes a great side dish. A one pot vegetable rice and spinach recipe is perfect for vegan and vegetarian meals and meal prep. This delicious high protein vegetable rice recipe made with spinach and basmati rice is not only easy to make but is a great way to add spinach and vegetables to your diet. Healthy rice recipes for your plant based lunch or dinner. So make this veg fried rice recipe and enjoy it with your favourite protein! Easy vegetarian meal recipe for your busy week. Check out my other vegetarian and vegan recipes!

???? Let me know if you enjoyed my healthy vegan rice recipe.

▶️ SPINACH VEGETABLE RICE RECIPE INGREDIENTS: (3 servings approx.)

Spinach Puree: (This makes total 1+3/4 cup of puree)
125g / 4 cups Spinach leaves
25g / 1/2 cup Cilantro / Coriander leaves and stems
1 cup / 250ml Water

Other Ingredients:
1 cup / 200g White Basmati Rice (thoroughly rinse & soaked for 30 minutes)
3 Tablespoon Cooking Oil
200g / 1+1/2 cup Onions – chopped
2+1/2 Tablespoon / 30g Garlic – finely chopped
1 Tablespoon / 10g Ginger – finely chopped
1/2 Teaspoon Turmeric
1/4 to 1/2 Teaspoon Cayenne Pepper or to taste
1/2 Teaspoon Garam Masala
150g / 1 Cup Carrot – chopped into 1/4 X 1/4 inch small cubes
100g / 3/4 Cup Green Beans – chopped 1/2 inch thick
70g / 1/2 Cup Frozen Corn
70g / 1/2 Cup Frozen Green Peas
200g / 1 Cup Ripe Tomatoes – chopped small
Salt to taste (I have added total 1+1/2 Teaspoon of pink Himalayan Salt)
1/3 cup / 80ml Water (???? Water quantity may vary
depending on the
quality of rice & vegetables)

Lemon Juice to taste (I have added 1 tablespoon lemon juice I like it a bit sour BUT YOU DO YOU)
1/2 Teaspoon Ground Black Pepper or to taste
Drizzle of Olive Oil (I added 1 teaspoon of organic cold pressed Olive Oil)

▶️ METHOD:

Wash the basmati rice a few times until the water runs clear to get rid of any impurities. This will give a much better/clean taste to the rice. Then soak for 30 minutes. Once soaked drain the rice and leave it to sit in the strainer to drain any excess water, until ready to use.

Blend cilantro/coriander, spinach leaves, water into a puree. Set aside for later.

✅ ???? USE A WIDE PAN TO COOK THIS DISH

To a heated pan, add cooking oil, onions, 1/4 teaspoon of salt and fry on medium heat for 5 to 6 minutes or until THE ONIONS ARE GOLDEN BROWN. Adding salt to the onion will release it’s moisture and help it cook faster, so please don’t skip it. Add the chopped garlic, ginger and fry on medium to medium-low heat for about 2 minutes. Add the turmeric, cayenne pepper, garam masala and fry for a few seconds. Add the chopped green beans, carrots and fry on medium heat for about 2 to 3 minutes. Then add the frozen corn, green peas, tomatoes and salt to taste. Fry on medium heat for 3 to 4 minutes or until the tomatoes soften and disintegrates. Add the soaked/strained basmati rice, spinach puree, 1/2 cup water and bring to a vigorous boil. Once it starts to boil, then cover the lid and reduce the heat to low. Cook on low heat for about 15 to 20 minutes or until the rice is cooked. The cooking time may vary depending on the quality of the rice.

Once the rice is cooked, uncover the pan. Turn off the heat. Add the lemon juice, 1/2 teaspoon freshly ground black pepper and mix it VERY GENTLY to prevent the the rice grains from breaking. DO NOT OVER MIX THE RICE OTHERWISE IT WILL TURN MUSHY. Cover the lid and allow it to rest for 5 minutes on the stove – before serving.

Serve hot with your favourite side of protein. This makes 3 SERVINGS.

▶️ IMPORTANT TIPS:

???? Thoroughly wash the rice until water runs clear, this will get rid of any impurities and will give a much better/clean taste

✅ ???? USE A WIDE PAN TO COOK THIS DISH. This will cook the rice evenly and prevent it from getting mushy

???? Adding 1/4 teaspoon salt to onion will release it’s moisture and will help it cooks faster, so please don’t skip this step

???? THE WATER QUANTITY DEPENDS ON THE QUALITY OF THE RICE SO ADJUST ACCORDINGLY

???? After adding the garnishes – mix very gently to prevent the rice grains from breaking because the rice grains are very soft and can turn into mush

*******

Food Impromptu! Food Artist, Plant-Based and Vegan Recipes creator ????

Easy and nourishing vegan recipes for your everyday cooking. My goal is to make the transition to a Plant Based diet achievable and effortless using everyday ingredients – inspired by classic and modern cuisines.

Subscribe for latest vegan recipes here ⤵️
▶️ https://www.youtube.com/c/FoodImpromptu?sub_confirmation=1

✅ Follow Food Impromptu:

Instagram ▶️ https://www.instagram.com/foodimpromptu.original/
Pinterest ▶️ https://www.pinterest.ca/foodimpromptu/_saved/

****

#rice #ricerecipes #vegetarian #vegetarianrecipes #vegan #VeganRecipes #spinach #VeganFood #HealthyRecipes #plantbased #vegetarianfood #basmatirice #onepotmeal #spinachrecipe

Read
maxresdefault

Curry Cauliflower And Sweet Potato Soup Recipe | Easy Vegetarian And Vegan Meals

Curry Cauliflower And Sweet Potato Soup Recipe | Easy Vegetarian And Vegan Meals

Curry Cauliflower and Sweet Potato Soup Recipe | Easy Vegetarian and Vegan Meals.
An easy one pot cauliflower and sweet potato soup recipe is perfect for vegan and vegetarian meals and meal prep. This easy one pot meal / vegetable soup recipe is a great way to add cauliflower and sweet potato to your diet. A healthy vegetable soup recipe for your plant based lunch or dinner. So make this healthy soup recipe and enjoy it with your favourite protein on side! An easy vegetarian meal recipe for your busy week. Check out my other vegetarian and vegan recipes!

???? Let me know in the comments if you enjoyed this vegan soup recipe.

▶️ VEGETABLE SOUP RECIPE INGREDIENTS:

2 to 3 Tablespoon Olive oil
200g / 1+1/2 Cup Onion – chopped
1/2 Tablespoon Ginger – finely chopped – 1/2 Inch ginger
1+1/2 Tablespoon Garlic – finely chopped – 4 to 5 garlic cloves
500g Cauliflower – cup into florets – 4 to 5 heaping cups approx.
400g Sweet Potato – chopped into cubes – 3 heaping cups approx.
200g / 1+1/4 Cup approx. Tomatoes – chopped
900ml / 4 Cups Vegetable Broth (low sodium)
475ml / 2 Cups Water
Salt to taste (I have added total 1+1/4 Teaspoon of pink Himalayan salt)

Spice Mix:
1/2 Teaspoon Turmeric
1 Teaspoon Ground Cumin
1 Teaspoon Ground Coriander
1/4 Teaspoon Garam Masala
1/4 Teaspoon Ground Cinnamon
1/4 Teaspoon Cayenne Pepper (optional)
1/3 Cup / 75ml Water

Garnish:
Lemon Juice (I have added 1/2 tablespoon)
Ground Black Pepper (I have added 1/2 teaspoon)
Drizzle of olive oil (I have added 1 tablespoon of organic cold pressed olive oil)

▶️ METHOD:

Start by preparing the spice mix. To a bowl add the turmeric, cumin, coriander, garam masala, Cinnamon, cayenne pepper, water and mix well until it forms a slurry. Set aside.

To a heated pot add olive oil, onion, 1/4 teaspoon salt and fry on medium heat until the onion starts to brown. Adding salt to onion will release it’s moisture and will help it cook/caramelize faster, so please don’t skip this step.
Then add the chopped ginger and garlic and fry for about 1 minute or until fragrant. Now reduce the heat and add the spic mix and mix well. Continue to cook until all the moisture is evaporated and it forms a thick paste. Then add the cauliflower, sweet potato, tomato, vegetable broth, water, salt and mix everything thoroughly. Cover the lid and bring it to a boil. Once it starts to boil reduce the heat to medium low and cook for about 15 to 20 minutes or until the sweet potato is cook through. Turn off the heat and let it cool down before blending.

Now blend it into a smooth puree. Turn on the stove and bring the soup to a boil and cook for about 1 minute or so. This will prevent the pulp and water from separating and will get you a better consistency and texture. Turn off the heat and add the lemon juice, drizzle of olive oil and freshly ground black pepper to taste. Mix well and cover the lid and let it rest for 4 to 5 minutes before serving for the flavours to blend. Serve hot with some crusty whole grain bread.

If the soup gets too thick then thin it out with some boiling water DO NOT ADD COLD WATER to it otherwise it will ruin the taste.

▶️ IMPORTANT TIPS:

???? Adding salt to onion will release it’s moisture and will help it cook/caramelize faster, so please don’t skip this step
???? Reduce the heat before adding the spice mix, this will prevent it from burning – burnt spices will make the dish bitter
???? The garnish is what completes the dish so please do not skip any of the ingredients
???? Every stove is different, so if needed adjust the cooking time and the heat of your stove accordingly
???? If the soup gets too thick then thin it out with some boiling water DO NOT ADD COLD WATER to it otherwise it will ruin the taste.

*************

Welcome to the Official YouTube Channel of Food Impromptu! Food Artist, Plant-Based and Vegan Recipes Creator ????

Here you will find easy and nourishing vegan recipes for your everyday cooking. My goal is to make the transition to a Plant Based diet achievable and effortless using everyday ingredients. I draw my inspiration from classic, traditional, and modern cuisines from around the world. I take pride in creating recipes and videos for your best viewing experience.

Subscribe to my channel to stay up to date on the latest vegan recipes! ????

✅ Follow Food Impromptu:

Instagram ▶️ https://www.instagram.com/foodimpromptu.original/
Pinterest ▶️ https://www.pinterest.ca/foodimpromptu/_saved/

Subscribe to Food Impromptu here ⤵️
https://www.youtube.com/c/FoodImpromptu?sub_confirmation=1

*************

#soup #souprecipe #vegetarian #vegetarianrecipes #vegan #VeganRecipes #vegetablesoup #VeganFood #HealthyRecipes #cauliflower #sweetpotato #FoodImpromptu #healthysouprecipe

Read
maxresdefault

ROASTED EGGPLANT AND BEANS NOURISH BOWL | Easy Vegetarian And Vegan Meals

ROASTED EGGPLANT AND BEANS NOURISH BOWL | Easy Vegetarian And Vegan Meals

Roasted Eggplant and Beans Nourish Bowl | Easy Vegetarian and Vegan Meals. This vegetarian salad recipe will get you excited to eat greens and beans. Easy salad recipes for vegetarian and vegan meals and meal prep. This beans and roasted eggplant recipe with peppers with an easy salad dressing is one of the best salads I have made. A healthy bean salad recipe for weight loss. Check out my other vegetarian and vegan recipes!

???? Let me know if you enjoyed my healthy vegan salad recipe

▶️ SALAD RECIPE INGREDIENTS: (3 to 4 servings)

???? To roast the Eggplant and Red Bell pepper:
Olive oil
1 large Eggplant / Aubergine (490g approx. including skin)
1 large Red Bell Pepper (300g approx. including seeds/core)
Aluminum foil to cover the roasted vegetables

✅ ???? Ingredients:
1+1/3 Cup / 300g ROASTED Eggplant (VERY FINELY CHOPPED INTO A MASH)
3/4 Cup / 140g ROASTED Red Bell Pepper (VERY FINELY CHOPPED ALMOST INTO A MASH)
2 Cups / 1 can (540ml can) COOKED White Kidney Beans / Cannellini Beans
1/2 cup / 75g Carrots finely chopped
1/2 cup / 75g Celery finely chopped
1/3 cup / 50g Red Onion finely chopped
1/2 cup / 25g Parsley finely chopped

???? Salad Dressing:
3+1/2 Tablespoons Lemon juice OR TO TASTE
1+1/2 Tablespoon Maple Syrup OR TO TASTE
2 Tablespoon Olive Oil (I have used organic cold pressed olive oil)
1 Teaspoon minced Garlic
1 Teaspoon Ground Cumin
Salt to taste (I added 1+1/4 Teaspoon pink Himalayan salt)
1/4 Teaspoon Ground Black Pepper
1/4 Teaspoon Cayenne Pepper (OPTIONAL)

▶️ METHOD:

Pre-heat the oven to 400 F. Line a baking tray with parchment paper. Cut the eggplant in half. Score it in a crosshatch diamond pattern about 1 inch deep. Brush with olive oil. Cut the red bell pepper in half and remove the seeds/core, brush with olive oil. PLACE BOTH THE EGGPLANT AND PEPPER FACE DOWN on the baking tray.

✅???? NOTE: IT’S REALLY IMPORTANT THAT YOU PUT IT FACE DOWN ON THE BAKING TRAY. This will trap the steam and help it bake properly.

Bake in a pre-heated oven at 400 F for about 35 minutes or until the vegetables are nicely roasted and soft. Then remove from the oven place it on a cooling rack. Let it cool down.
✅???? MAKE SURE TO COVER IT, THIS WILL LOOSEN THE SKIN of the vegetables and make it easy to peel the skin.

Drain the cooked beans and rinse it with water. Let the beans sit in a strainer until all the water is drained. WE DO NOT WANT SOGGY BEANS here.

To a small bowl, add lemon juice, maple syrup, olive oil, minced garlic, salt, ground cumin, black pepper, cayenne pepper. Mix thoroughly until well combined. Set it aside.

By now the roasted eggplant and pepper would have cooled off. So uncover and peel the skin the bell pepper and CHOP IT VERY FINELY ALMOST INTO A MASH. Scoop the pulp of the roasted eggplant and discard the skin, CHOP IT VERY FINELY BY RUNNING THE KNIFE SEVERAL TIMES UNTIL IT TURNS INTO A MASH.

✅???? IT’S VERY IMPORTANT THAT YOU FINELY CHOP THE ROASTED EGGPLANT AND PEPPER ALMOST INTO A MASH – to make this dish creamy and it becomes a part of the dressing.

Transfer the roasted eggplant and pepper to a large bowl. Add the cooked kidney beans (cannellini beans), chopped carrot, celery, red onion and parsley. Add the dressing and mix thoroughly.

Cover the bowl and CHILL IN THE REFRIGERATOR FOR 2 HOURS, TO ALLOW THE BEANS TO ABSORB THE DRESSING. DO NOT SKIP THIS STEP.

Once chilled, it’s ready to serve. This is a very versatile salad recipe, serve with pita, in a lettuce wrap, with chips and can also be eaten with steamed rice. It stores well in the refrigerator for 3 to 4 days (in an airtight container).

▶️ IMPORTANT TIPS:

???? After brushing the raw eggplant and pepper with olive oil, MAKE SURE TO PLACE IT FACE DOWN ON THE BAKING TRAY. This will trap the steam and help it bake properly

???? Drain the cooked beans and rinse it with water. Let the beans sit in a strainer until all the water is drained. WE DO NOT WANT SOGGY BEANS

???? IT’S VERY IMPORTANT THAT YOU FINELY CHOP THE ROASTED EGGPLANT AND PEPPER ALMOST INTO A MASH – to make this dish creamy and it becomes a part of the dressing

???? This is a very versatile salad recipe, serve with pita, in a wrap, with chips and can also be eaten with steamed rice. Stores well in the refrigerator for 3 to 4 days (in an airtight container)

*****

Food Impromptu! Plant-Based and Vegan Recipes ????

Easy and nourishing vegan recipes for your everyday cooking. My goal is to make the transition to a Plant Based diet achievable and effortless using everyday ingredients. Inspired from classic, traditional, and modern cuisines. Subscribe for latest vegan recipes

✅ Follow Food Impromptu:

Subscribe here ⤵️
https://www.youtube.com/c/FoodImpromptu?sub_confirmation=1

Instagram ▶️ https://www.instagram.com/foodimpromptu.original/
Pinterest ▶️ https://www.pinterest.ca/foodimpromptu/_saved/

****

#salad #saladrecipe #vegetarian #vegetarianrecipes #healthysalad #vegan #VeganRecipes #VeganFood #healthyrecipes #plantbased #plantbaseddiet #beans #eggplant #aubergine

Read
maxresdefault

Simple VEGETABLE RICE Recipe / Pulao | Easy Vegetarian And Vegan Meals!

Simple VEGETABLE RICE Recipe / Pulao | Easy Vegetarian And Vegan Meals!

Simple VEGETABLE RICE Recipe / Pulao | Easy vegetarian and Vegan Meals! This easy one pot rice recipe makes a perfect side dish for any occasion. A one pot vegetable rice pulao recipe perfect for vegan and vegetarian meals and meal prep. This delicious Indian vegetable rice pulao recipe made with basmati rice is not only easy to make but is a great way to add vegetables to your diet. A healthy rice recipe for your plant based lunch or dinner. So make this veg pulao recipe and enjoy it with your favourite curry! A perfect vegetarian meal recipe for your busy week. Check out my other vegetarian and vegan recipes!

???? Let me know in the comments if you enjoyed my healthy vegan rice recipe.

▶️ VEGETABLE RICE RECIPE INGREDIENTS: (3 servings approx.)

1 cup / 200g White basmati rice (thoroughly washed & then soaked in water for 30 minutes and then strained)
2 Tablespoon cooking oil
1 to 2 Bay leaves
1/4 to 1/2 Teaspoon Cumin Seeds (I have added 1/2 Teaspoon of cumin)
100g / 3/4 cup / Onion – finely chopped
1/2 Tablespoon Garlic – finely chopped
1/2 Tablespoon Ginger – finely chopped
70g / 1/2 cup Carrots – Cut in to small cubes
70g / 1/2 cup Green Beans – Cut in to 1/2 inch long pieces
70g / 1/2 cup Frozen Green Peas
1/2 teaspoon Garam masala
Salt to taste (I have added total 3/4 Teaspoon of pink Himalayan Salt)
1+1/2 cup / 350ml Water
1/3 cup / 50g Toasted cashew nuts

▶️ METHOD:

Thoroughly wash the rice a few times until the water runs clear. This will get rid of any impurities/gunk and will give a much better/clean taste. Then soak the rice in water for 30 minutes. Then drain the water from the rice and leave it to sit in the strainer to drain any excess water, until ready to use.

To a heated pan cooking oil, add bay leaves and cumin seeds. Fry for just a few seconds. BE CAREFUL NOT TO BURN THE CUMIN SEEDS. Right away add the chopped onion, 1/4 teaspoon of salt and fry on medium heat for 2 to 3 minutes or until the onions are soft. Adding salt to the onion will release it’s moisture and help it cook faster, so please don’t skip it. Add the finely chopped ginger, garlic and fry on medium to medium-low heat for about 1 minutes. Now add the chopped carrots and green beans. Fry the vegetables on medium heat for about 1 minute. Then add the soaked and strained basmati rice, garam masala, salt and fry for another 30 seconds to a minute. Add the water and frozen green peas. Bring the water to a vigorous boil. Once the water starts to boil, then cover the lid and reduce the heat to low. Cook on low heat for about 10 to 12 minutes or until the rice is cooked.

Once the rice is cooked, uncover the pan. Cook uncovered for just a few seconds to get rid of any excess moisture. Turn off the heat. Add the roasted cashews and mix it VERY GENTLY to prevent the the rice grains from breaking. DO NOT OVER MIX THE RICE OTHERWISE IT WILL TURN MUSHY.

Serve hot with your favourite curry. This makes 3 SERVINGS.

✅ ???? TOFU CURRY RECIPE VIDEO LINK: https://youtu.be/YDw9RIt4KS0
✅ ???? CHANA MASALA CURRY RECIPE VIDEO LINK: https://youtu.be/x0GD4AdFO-s

▶️ IMPORTANT TIPS:

???? Thoroughly wash the rice until water runs clear, this will get rid of any impurities/gunk and will give a much better/clean taste

???? Use a Wider Cooking Pan to make this dish. This will cook the rice evenly and prevent it from getting mushy

???? Adding salt to onion will release it’s moisture and will help it cooks faster, so please don’t skip this step

???? After adding the cashews – mix the rice very carefully and gently to prevent the rice grains from breaking. DO NOT OVER MIX IT at this time because the rice grains are very soft and can turn into mush

*************

Welcome to Food Impromptu! Food Artist, Plant-Based and Vegan Recipes Creator ????

Here you will find easy and nourishing vegan recipes for your everyday cooking. My goal is to make the transition to a Plant Based diet achievable and effortless using everyday ingredients. I draw my inspiration from classic, traditional, and modern cuisines from around the world. I take pride in creating recipes and videos for your best viewing experience.

Subscribe for my latest vegan recipes! Hit the bell to never miss a video! ????

✅ Follow Food Impromptu on social media:

Instagram ▶️ https://www.instagram.com/foodimpromptu.original/
Pinterest ▶️ https://www.pinterest.ca/foodimpromptu/_saved/

Subscribe to Food Impromptu here ⤵️
https://www.youtube.com/c/FoodImpromptu?sub_confirmation=1

************

#rice #ricerecipes #vegetarian #vegetarianrecipes #vegan #VeganRecipes #VeganFood #HealthyRecipes #plantbased #vegetarianfood #pulao #pulaorecipe #vegpulao #basmatirice

Read
maxresdefault

Easy Vegan Meals On The Go // High Protein & Delicious

Easy Vegan Meals On The Go // High Protein & Delicious

2 Days Left To Grab The Plant Based Bundle and WIN A VITAMIX! https://bit.ly/3dYuHzI

$50 USD for over 130 vegan recipe ebooks, workout programs, vegan guides and meal plans! Only available until November 27th, 2023. DON’T MISS OUT!
There is no catch, once you have the ebooks downloaded, you have full access to them for life!

Everyone who purchases it through my link will automatically be entered to win a Vitamix!

MY NEW EBOOK EASY VEGAN COMFORT MEALS ????
https://simnettnutrition.com/easy-vegan-comfort-meals/
FREE EASY VEGAN MEAL PLANNER ????

Easy Vegan Meal Planner


SIMNETT NUTRITION MERCH ????
https://simnettnutrition.com/shop/

USE MY CODE DEREK10 for 10% OFF VEDGE NUTRITION: https://www.vedgenutrition.com/?rfsn=7475285.654770

0:00 Intro
0:55 How To Make A Vegan Breakfast Wrap
3:39 Greek Chickpea & Tzatziki Pita
4:11 How To Make Vegan Tzatziki
5:25 Vegan Bean & Rice Burrito

Recipes

Breakfast Wrap
1/2 block of extra firm tofu, crumbled
1/2 block of soft tofu, crumbled

1/4 onion, chopped
1 bell pepper, chopped
2-3 mushrooms, chopped
3-4 strips of vegan bacon or sausage
1 tsp onion powder
1/3 tsp turmeric powder
1/2 tsp black pepper
pinch of salt or optional: add 1/3 tsp kala namak (black salt) for eggy flavour
Directions:
1. Sauté together chopped onions, bell pepper, sliced mushrooms, and vegan bacon
2. Crumble a 1/2 block of firm tofu into a mixing bowl with 1/2 block of soft tofu.
3. Mix in onion powder, turmeric, salt, pepper to the tofu and mix together well.
4. Add tofu mixture to frying pan with veggies. Sautee for a few minutes.
5. Add tofu and veg mixture to a wrap, or have on it’s own with some vegan cheese, maybe some ketchup or whatever you like.

Greek Chickpea Pita With Tzatziki
1 can chickpeas, drained and rinsed
1 tsp cumin
1 tsp coriander
1 tsp smoked paprika
Pinch salt and pepper

tzatziki sauce
1/2 cup dairy free yogurt
juice of 1/2 a lemon
1 clove of garlic
1/4 cup cashews (soaked and drained)
2 tbsp dried (or fresh) dill
1/4 cucumber peeled and cubed
pinch of salt

additional fresh veggies for wrap:
Sliced cherry tomatoes
Chopped spinach
Thinly sliced and chopped red onion
Olives, chopped
pita bread (cut in half opened)
Directions:
1. Saute chickpeas in small frying pan with spices.
2. Make tzatziki sauce by blending together yogurt, lemon juice, garlic and soaked cashews. When its smooth in consistency, add mixture to a bowl.
3. Add dill, cucumber, and salt to blended yogurt sauce and mix together. Set aside.
4. Chop additional fresh veggies for the wrap and place in a small bowl along with the chickpeas.
5. Add chickpea mixture to a wrap or pita (cut in half) and add sauce on top. Enjoy!

Bean & Rice Burrito
Beans:
1/4 onion, chopped
1 clove garlic, chopped
1 tsp cumin
1 tsp chili powder
1 can black beans, drained and rinsed
Pinch salt and pepper

Rice:
1/4 onion chopped
1 clove garlic
1 tsp cumin
1 tsp coriander
1/2 cup rice
1/2 can of 14oz diced tomatoes
2/3 cup veggie broth

additional ingredients:
Hot sauce
Sliced avocado
Lettuce, chopped
Cilantro, chopped
Directions:
1. To make the beans, saute garlic and onion together in a frying pan. When soft, add spices and beans and sauté till everything is hot and heated through. Put aside.
2. to make rice, sauté in a small pot onion and garlic and when soft, add spices, rice, diced tomatoes and veggies broth. Stir well and bring to a boil. Cook until rice is soft. Keep and eye on the rice and add more liquid if you need too.
3. Place beans and rice in a wrap and add any additional ingredients, wrap and enjoy!

SOCIALS
• INSTAGRAM (DEREK): https://instagram.com/simnettnutrition
• FACEBOOK: https://www.facebook.com/simnettnutrition

WANT TO SEND ME SOMETHING TO TRY?
Derek Simnett
PO Box 413 Parksville
Parksville, BC, Canada V9P2G5

HERE ARE THINGS I USE & LOVE (CAMERA, FITNESS & KITCHEN GEAR):
https://www.amazon.com/shop/simnettnutrition

WHO AM I?
I’m Derek Simnett, a Certified Nutritional Practitioner.
I love calisthenics and making good food!
Check out my 2 year transformation: https://youtu.be/MUYqG3zEldc

MUSIC: https://www.epidemicsound.com
https://www.soundstripe.com
#veganrecipes #cooking #mealprep

Read
maxresdefault

Easy Vegan Meals On The Go // High Protein & Delicious

Easy Vegan Meals On The Go // High Protein & Delicious

2 Days Left To Grab The Plant Based Bundle and WIN A VITAMIX! https://bit.ly/3dYuHzI

$50 USD for over 130 vegan recipe ebooks, workout programs, vegan guides and meal plans! Only available until November 27th, 2023. DON’T MISS OUT!
There is no catch, once you have the ebooks downloaded, you have full access to them for life!

Everyone who purchases it through my link will automatically be entered to win a Vitamix!

MY NEW EBOOK EASY VEGAN COMFORT MEALS ????

Easy Vegan Comfort Meals


FREE EASY VEGAN MEAL PLANNER ????

Easy Vegan Meal Planner


SIMNETT NUTRITION MERCH ????
https://simnettnutrition.com/shop/

USE MY CODE DEREK10 for 10% OFF VEDGE NUTRITION: https://www.vedgenutrition.com/?rfsn=7475285.654770

0:00 Intro
0:55 How To Make A Vegan Breakfast Wrap
3:39 Greek Chickpea & Tzatziki Pita
4:11 How To Make Vegan Tzatziki
5:25 Vegan Bean & Rice Burrito

Recipes

Breakfast Wrap
1/2 block of extra firm tofu, crumbled
1/2 block of soft tofu, crumbled

1/4 onion, chopped
1 bell pepper, chopped
2-3 mushrooms, chopped
3-4 strips of vegan bacon or sausage
1 tsp onion powder
1/3 tsp turmeric powder
1/2 tsp black pepper
pinch of salt or optional: add 1/3 tsp kala namak (black salt) for eggy flavour
Directions:
1. Sauté together chopped onions, bell pepper, sliced mushrooms, and vegan bacon
2. Crumble a 1/2 block of firm tofu into a mixing bowl with 1/2 block of soft tofu.
3. Mix in onion powder, turmeric, salt, pepper to the tofu and mix together well.
4. Add tofu mixture to frying pan with veggies. Sautee for a few minutes.
5. Add tofu and veg mixture to a wrap, or have on it’s own with some vegan cheese, maybe some ketchup or whatever you like.

Greek Chickpea Pita With Tzatziki
1 can chickpeas, drained and rinsed
1 tsp cumin
1 tsp coriander
1 tsp smoked paprika
Pinch salt and pepper

tzatziki sauce
1/2 cup dairy free yogurt
juice of 1/2 a lemon
1 clove of garlic
1/4 cup cashews (soaked and drained)
2 tbsp dried (or fresh) dill
1/4 cucumber peeled and cubed
pinch of salt

additional fresh veggies for wrap:
Sliced cherry tomatoes
Chopped spinach
Thinly sliced and chopped red onion
Olives, chopped
pita bread (cut in half opened)
Directions:
1. Saute chickpeas in small frying pan with spices.
2. Make tzatziki sauce by blending together yogurt, lemon juice, garlic and soaked cashews. When its smooth in consistency, add mixture to a bowl.
3. Add dill, cucumber, and salt to blended yogurt sauce and mix together. Set aside.
4. Chop additional fresh veggies for the wrap and place in a small bowl along with the chickpeas.
5. Add chickpea mixture to a wrap or pita (cut in half) and add sauce on top. Enjoy!

Bean & Rice Burrito
Beans:
1/4 onion, chopped
1 clove garlic, chopped
1 tsp cumin
1 tsp chili powder
1 can black beans, drained and rinsed
Pinch salt and pepper

Rice:
1/4 onion chopped
1 clove garlic
1 tsp cumin
1 tsp coriander
1/2 cup rice
1/2 can of 14oz diced tomatoes
2/3 cup veggie broth

additional ingredients:
Hot sauce
Sliced avocado
Lettuce, chopped
Cilantro, chopped
Directions:
1. To make the beans, saute garlic and onion together in a frying pan. When soft, add spices and beans and sauté till everything is hot and heated through. Put aside.
2. to make rice, sauté in a small pot onion and garlic and when soft, add spices, rice, diced tomatoes and veggies broth. Stir well and bring to a boil. Cook until rice is soft. Keep and eye on the rice and add more liquid if you need too.
3. Place beans and rice in a wrap and add any additional ingredients, wrap and enjoy!

SOCIALS
• INSTAGRAM (DEREK): https://instagram.com/simnettnutrition
• FACEBOOK: https://www.facebook.com/simnettnutrition

WANT TO SEND ME SOMETHING TO TRY?
Derek Simnett
PO Box 413 Parksville
Parksville, BC, Canada V9P2G5

HERE ARE THINGS I USE & LOVE (CAMERA, FITNESS & KITCHEN GEAR):
https://www.amazon.com/shop/simnettnutrition

WHO AM I?
I’m Derek Simnett, a Certified Nutritional Practitioner.
I love calisthenics and making good food!
Check out my 2 year transformation: https://youtu.be/MUYqG3zEldc

MUSIC: https://www.epidemicsound.com
https://www.soundstripe.com
#veganrecipes #cooking #mealprep

Read
maxresdefault

CHICKPEA And VEGETABLE CASSEROLE Recipe | Healthy Vegan And Vegetarian Meal Ideas | Chickpea Recipes

CHICKPEA And VEGETABLE CASSEROLE Recipe | Healthy Vegan And Vegetarian Meal Ideas | Chickpea Recipes

CHICKPEA and VEGETABLE CASSEROLE Recipe | Healthy Vegan and Vegetarian Meal Ideas | Chickpea Recipes

???? Let me know if you enjoyed my vegan roasted vegetable and chickpea recipe.

▶️ RECIPE INGREDIENTS:

✅ ???? BAKING DISH: 9 X13 inches

2 Cups / 1 Can (540ml Can) Cooked Chickpeas
400ml / 1+3/4 Cup Passata / Tomato Puree
1+1/2 Tablespoon Maple Syrup (to balance the acidity of the tomatoes)
1 Teaspoon Ground Cumin
1/4 Teaspoon Cayenne Pepper (Optional)
1 Teaspoon Salt or to taste (I added pink Himalayan salt)

???? Vegetables & other ingredients:
700g / 4 to 5 Medium YELLOW POTATOES (Yukon Gold) – Peeled and cut into1/8th inch thick slices (with skin 825g approx.)
✅ YELLOW POTATOES ARE LOW TO MEDIUM STARCH AND WELL SUITED FOR ROASTING

600g / 2 to 3 Zucchini (WITH THE TIPS 640g approx.) – Tips chopped off & cut into 1/4th inch thick slices
200g / 2 Medium Tomatoes (cut into 1/4th inch thick slices)
200g / 1 Medium Onion OR 2 small onions (with skin 655g approx.) – cut into 1/4th inch thick slices
1+1/2 Tablespoon Garlic – Finely chopped
1 Teaspoon Dry Oregano
1 Teaspoon Dry Thyme
1/2 Teaspoon Ground Black Pepper
3 to 4 Tablespoon Olive Oil
Salt to taste (I added 1 teaspoon of pink Himalayan salt)

???? Garnish:
2 Tablespoon / 6g Parsley – finely chopped
1/2 cup / 12g Fresh Basil
Olive oil (I have added organic cold pressed olive oil)
Ground black pepper to taste

▶️ METHOD:

Start by prepping the vegetables. Thoroughly wash the vegetables. Peel and slice the potatoes into thin slices, 1/8th inch thick. Remove the tips of the zucchini and slice it into 1/4th inch thick slices. Same with the tomatoes and onion, cut it into thin slices. TRANSFER ONLY THE SLICES POTATO AND ZUCCHINI INTO A MIXING BOWL and set aside.
DO NOT MIX THE TOMATOES AND ONIONS SLICES WITH the zucchini and potatoes. Keep it separately.

✅ ???? THIS RECIPE USES YELLOW POTATOES. THEY ARE LOW TO MEDIUM STARCH AND WELL SUITED FOR ROASTING

Drain 1 can of cooked chickpea OR 2 cups of home cooked chickpeas and add to a 9 x 13 inches baking dish. Add the passata/tomato puree, maple syrup, ground cumin, salt, cayenne pepper. Mix thoroughly until spices are well combined.

Back to the mixing bowl with the zucchini and potato slices – add finely chopped garlic, dry oregano, thyme, ground black pepper, salt, olive oil and mix well until nicely coated with the herbs and oil.

PRE-HEAT THE OVEN TO 400 F.

Arrange the potato, zucchini, tomato and onion slices as shown in the video and lay it on top of the chickpea tomato layer. There may be a lot of liquid from the zucchini collected at the bottom of the bowl. DO NOT THROW IT. POUR IT EVENLY OVER THE LAYERED VEGETABLES. Fit in any extra slices of tomato/onion between the layers. Cover the baking tray with aluminum foil or if your baking dish has a lid then even better. Bake for 40 minutes covered at 400 F in a pre-heated oven. After 40 minutes, remove the baking dish from the oven and remove the aluminum foil covering. Bake it uncover for another 15 to 20 minutes or until the potatoes are cooked. IT TOOK ME 20 MINUTES IN MY OVEN.

???? To check if the potatoes are cooked, stick a knife or a fork through one of the potato slices. If not cooked bake for longer.

At the end of the baking process, SWITCH THE SETTING OF YOUR OVEN TO BROIL. Broil anywhere between 2 to 4 minutes or until the vegetables are golden brown on top.

Remove from oven and let it sit on a wire rack. Brush the top of the vegetables with olive oil. Garnish with chopped parsley, fresh basil & black pepper. Serve hot with a side of crusty bread or rice or a green salad.

▶️ IMPORTANT TIPS:

???? ✅ THIS RECIPE USES YELLOW POTATOES. YELLOW POTATOES ARE LOW TO MEDIUM STARCH AND WELL SUITED FOR ROASTING

???? Thinly slice the potatoes about 1/8th inch (thinner than the other vegetables) to match the cooking time with the other vegetables

???? The zucchini & potatoes release a lot of water after adding the salt/herbs/garlic. DO NOT THROW THE WATER AWAY. POUR IT EVENLY OVER THE LAYERED VEGETABLES

???? Every oven is different so adjust the baking time accordingly

****

Welcome to Food Impromptu! Food Artist, Plant-Based & Vegan Recipes Creator

Here you will find easy & nourishing vegan recipes for your everyday cooking. My goal is to make the transition to a Plant Based diet achievable and effortless using everyday ingredients. I draw my inspiration from classic, traditional, & modern cuisines from around the world. I take pride in creating recipes and videos for your best viewing experience.

Subscribe for my latest vegan recipes!

✅ Follow Food Impromptu:
Instagram ▶️ https://www.instagram.com/foodimpromptu.original/
Pinterest ▶️ https://www.pinterest.ca/foodimpromptu/_saved/

Subscribe to Food Impromptu ⤵️
https://www.youtube.com/c/FoodImpromptu?sub_confirmation=1

#chickpeas #chickpearecipe #vegetarian #vegan #vegetarianrecipes #VeganRecipes #VeganFood #HealthyRecipes #PlantBased #plantbaseddiet #vegetarianfood #roastedvegetables #garbanzos #FoodImpromptu

Read
Master Affiliate Profits