vegan recipe Archives - Medshield Movement

It’s Veganuary – try this high protein, low calorie whipped tofu spread!

High-protein, low-calorie whipped tofu recipe:

It’s Veganuary! And whether you’re looking for more plant-based options or a healthy recipe to shake up your meal, planning, we’ve got you covered! This whipped tofu recipe is great to use as a base for harvest bowls, to add into a stew or curry or to use as a spread.

There’s so much you can do with whipped tofu! And it’s a great way to add extra lean plant protein into your diet. Add it to sarmies, in wraps, use as a creamy addition to a harvest bowl or swirl it through your favourite hearty stews.
Getting the smooth consistency right will depend on your blender (high speed needed) and you might need to add more moisture (soya milk) or fat (extra virgin olive oil) to get the consistency just right.

What You Need:
– 1 block of firm tofu (300-350g)
– 2-3 tbsp Extra-virgin olive oil
– ¼ to ½ cup Soya milk (or water)
– Zest and juice of a lemon
– Salt
– Black pepper

Method:

1/ Crumble the tofu into the high-quality food processor or blender. Add in ¼ cup of soya milk or water, 2 tbsp extra virgin olive oil, a sprinkle of zest and 1 tbsp lemon juice. Blitz together until well combined. Check the texture. If it’s still grainy, add 1 tsp oil and tsp water or soya milk and blend again. (Adding a little more until the texture is right for your taste).

2/ Taste is as important as texture. If you would like the whipped tofu to have more acidity, add more lemon juice. Season to taste with salt and pepper.

Notes: You can add herbs, roasted garlic (or garlic oil) to add more flavour to your whipped tofu.

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It’s Veganuary! Try this easy pasta salad recipe!

This recipe is so easy to make and keeps really well in the fridge so it’s an ideal back-to-work meal planning dish! You can switch out certain salad ingredients to make it fancy or simply change it up from week to week.

This pasta salad recipe combines fresh, vibrant ingredients that hold up well over time.

What You Need:

  • 500g pasta, cooked according to package instructions (we recommend penne)
  • 200-250g cherry tomatoes, quartered
  • 1 cucumber, diced into 5mm cubes
  • 1 red capsicum (red pepper), diced into 5mm cubes
  • 100g pitted olives, halved (green or kalamata)
  • 100g tofu feta* cubes see notes)
  • 1 tbsp vegan basil pesto
  • 3 tbsp olive oil

    Method:

1/ Place cooled pasta into a large bowl. Add salad ingredients and mix together.

2/ Mix the basil pesto with the olive oil to loosen to create a dressing. Drizzle all over the pasta salad.

3/ Serve immediately or portion into containers and keep in the fridge for up to 4 days.

Fancy additions:

  • ½ cup sliced grilled, marinated artichokes
  • Fresh basil leaves for garnishing fresh
  • Toasted pine nuts

    Notes:
    Nowadays, you can find tofu feta at selected supermarkets. But if you’d like to make your own, it’s quite simple. Try this recipe: Use 1 block of extra firm tofu, pressed to release excess moisture with paper towels, then sliced into cubes. Make a simple marinade, including: ½ cup water, ½ cup apple cider vinegar, ¼ cup freshly squeezed lemon juice, 2 tbsp olive oil, 2 tbsp nutritional yeast, 1 tbsp dried oregano, 2 cloves garlic (finely chopped), ½ tsp each: salt, black pepper and red chilli flakes. Place in a sealed container in a sealed container and in the fridge for 12 to 48 hours.

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Healthy Vegan Leek & Potato Soup Recipe

This soup is really easy to make and perfect for those chilly winter evenings. It also keeps really well and thus is an excellent meal-planning winner for the week.

This healthy leek and potato recipe is really easy to make and is naturally creamy – thanks to the potatoes.

What You Need:

  • 1 tbsp olive oil
  • 1 brown onion, finely chopped
  • 300g leeks, cleaned and sliced
  • 2 cloves garlic, very finely chopped
  • 1 tsp dried herbs, such as thyme or rosemary (or a pinch of both)
  • ½ tsp ground coriander
  • 2-3 bay leaves
  • 4 large or 6 medium potatoes, peeled, chopped
  • 1 litre of good-quality vegetable stock
  • 2 to 3 tablespoons of coconut cream (optional)
  • Pinch of sea salt, to taste
  • Pinch of freshly ground black pepper, to taste
  • Fresh chives, for garnishing
  • Lemon juice (optional)

Method:

1/ Add the oil to the pan and saute the onions and leeks, adding the garlic after a minute or two.

2/ Add the dried herbs to the pan and saute for 30 seconds and then add the chopped potatoes and litre of vegetable stock.

3/ Bring to a boil and allow to simmer until the potatoes are cooked through.

4/ Discard the bay leaves. Using a hand-held blender, blend the ingredients together with the coconut cream to form a thick soup. Add a little water as needed.

5/ Season with salt and pepper to taste and a squeeze of fresh lemon juice (if desired) and serve with chopped chives and another drizzle of olive oil.

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