Some recipes for people short on time and money:
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Healthy Porridge:
80g of rolled oats
20g of flax seed
200ml of soy milk
1 apple
30g nut-mix
Put together all the ingredients except the apple, mix them well and put into the fridge for 1-3 hours. Then slice the apple into little pieces and add before dinner.
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Smoked Tofu, carrots and peas and couscous:
400g of smoked Tofu
1 jar of carrots and green peas
2 onions
1 garlic glove
150 g of couscous
4 tablespoons of oil
vegetable broth
pepper
soy sauce
Put a pan on medium heat and add oil and smoked tofu. Prepare a pot with water and vegetable broth for couscous.
Start heating the pot for the couscous.
Get Tofu nice yellow in color on all sides.
The water should be boiling now, get the couscous in.
Add the onions, sliced (or diced), pressed garlic gloves and the jar full of carrots and green peas (remove the fluid from the jar first).
Keep the couscous from burning on the pot and add some soy sauce to the Tofu pan.
Repeat until couscous is ready.
Sprinkle some pepper on the pan with tofu in it according to your taste.
Fill your dish with half couscous and the other half with the tofu, carrots, peas etc.
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Poor man's taste of asia:
200g rice
2 red bell peppers
3 onions
2 garlic gloves
1 broccoli
2 carrots
2 big tablespoons peanut butter
3 tablespoons soy sauce
1 tablespoon lemon juice
2 tablespoon vinegar
2 tablespoon maple syrup
Slice the vegetables into middle sized pieces. Meanwhile add oil into pan and heat it!
Setup another pot, add salt, put on heat and wait until it boils.
In the meantime add the vegetables into the pan and let them until they still have a bit of bite but are not wobbly anymore.
Water should be boiling ,so add rice!
While the rice and the vegetables are about to get ready for dinner, use a small pot and put in the peanut butter, soy sauce, lemon juice, vinegar and the maple syrup and stir this mixture on low heat, so it comes together nicely.
Vegetables and rice should be done now. Put rice and vegetables on your dishes and add the peanut sauce!
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Vegan Wrap #1
1 vegan yoghurt
6 wraps
2 garlic gloves
salad of your choice
1 onion
200g vegan minced soy granulate
1 can kidney beans
150g tomatoes
1 can corn
salt
pepper
lemon juice
vegetable broth
Heat some water until it boils, mix in vegetable broth and add the vegan minced soy and let it rest for 15 minutes.
In the meantime prepare the vegan yogurt by adding one pressed garlic glove, some salt, pepper, and a bit of lemon juice. Mix well and put into fridge.
Slice and dice the onion.
Heat the pan and add oil, add onions and the kidney beans.
Drain the corn jar, get the salad and tomatoes nicely sliced and add to a beverage of your choice.
The kidney beans and onions should look very nice now, drain the water from the minced soy granulate and add to the pan.
Wait until the color of the granulate changed from yellow to brownish.
Add some salt and pepper until it is just right.
Proceed by folding your own wrap!
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Italian Crime Pasta
500g Noodles (Spaghetti)
Nutritional yeast
1 Eggplant
250g cherry tomatoes
1 onion
salt
pepper
oregano
tomato paste
olive oil
Cover a pot on the bottom with olive oil, add diced eggplant and onion and let it cook on medium heat.
Meanwhile fill another pot with water and a bit of salt.
Get the cherry tomatoes ready by washing them and remove any green parts.
Heat the water filled pot until the water boils.
Add the cherry tomatoes to the pot with the vegetables in and wait until they are very soft.
Water should be boiling now, add the noodles there. Also add the tomato paste in the vegetable pot, add some salt, pepper and oregano there.
When the noodles are fine, the tomato vegetable pot should be fine as well. Take from heat and let it cool down.
Drain the water from the pasta pot and wait until most of the water is gone.
Put everything on the dishes and add nutritional yeast as topping!
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