HARISSA SEITAN AND GREEN BEANS

SERVES 4 PORTIONS

1 tbsp (15 ml) high heat neutral- flavoured oil

8 ounces (227 g) (8oz) Seitan or Tempeh (store bought), cut into 1⁄2-inch (1.3 cm) strips

2 handfuls green beans, trimmed, cut into bite-size pieces

1⁄2 of a red bell pepper, cut into thin strips

1 leek, white part only, cut in half, sliced into half-rounds

1⁄3 cup (80 ml) dry red wine, or vegetable broth

1 1⁄2 tbsp (24 g) (0.85oz) harissa paste, or to taste

3 tbsp (48 g) (1.7oz) tomato paste

1 cup (235 ml) vegetable broth

2 cloves garlic, minced

Juice from 1⁄2 lemon

Salt and pepper

NUTRITIONAL VALUES

Calories: 379kcal
Fat: 0g (0g S.Fat)
Carbs: 92.3g
Protein: 4.6g
Sugar: 76.7g
Sodium: 55mg

METHOD

In a large skillet over medium-high heat, heat the oil. Cook for 4 to 6 minutes, stirring occasionally, until the seitan is browned. Cook for 3 minutes, or until the green beans are bright green.

Cook, stirring constantly, for 2 minutes, or until the bell pepper and leek are tender but not soft. Scrape any bits from the bottom of the skillet before adding the 1/3 cup (75 ml) wine or broth. Turn the heat down to medium- low.

Combine the harissa paste, tomato paste, broth, garlic, and lemon juice in a mixing bowl. Toss the seitan and vegetables in the sauce to coat. Cook, stirring occasionally, for 10 minutes. Season with salt and pepper to taste.

MIXED BEANS CHILI

SERVES 6 PORTIONS

1 pound beans, mixed varieties (you can buy premixed or mix your own)

1 tbsp extra virgin olive oil

1⁄2 cup diced onion

4 cloves garlic, finely chopped

4 cups vegetable broth, more if needed

1 794g (28oz) can crushed fire- roasted tomatoes

1 227g (8oz) can tomato sauce

1 170g (6oz) can tomato paste

2 tbsp vegan Worcestershire sauce

2 tbsp chilli powder

2 tsp ground cumin

1 1⁄2 tsp dried oregano

1⁄4 tsp ground cloves

1⁄2 tsp cayenne pepper

1 tsp salt

NUTRITIONAL VALUES

Calories: 1173kcal
Fat: 22.7g (2.2g S.Fat)
Carbs: 22.5g
Protein: 5.9g
Sugar: 7.7g
Sodium: 873mg

METHOD

THE NIGHT BEFORE
Place the rinsed beans in a large stockpot. Cover with water to a depth of about 3 inches. The beans will expand. Allow to soak overnight.

THE NEXT MORNING
Drain the beans and place back into the stock pot.

Drain the beans and return them to the stock pot.

In a large skillet over medium-high heat, heat the oil. Cook until the onion is translucent, about 10 to 15 minutes. Cook for another minute after adding the garlic. Combine this with the beans in the stockpot. Combine the vegetable broth, crushed tomatoes, tomato sauce, tomato paste, and Worcestershire sauce in a mixing bowl. A couple of inches of liquid should cover the beans. If necessary, add more broth or water. Stir everything together thoroughly. Stir in the remaining ingredients until well combined. Bring to a boil, covered.

Remove the lid, reduce the heat to low, and continue to simmer. The liquid is moving so slowly that you can barely see it. Don't replace the lid. With the lid off, it becomes much more flavourful. If the liquid cooks down to the point where the beans are no longer submerged, add some more broth or water. (If you add more liquid, you'll have to cover it again, bring it to a boil, then immediately turn it down and uncover.) Check that your heat is not too high. After 1 hour, check the beans. You'll want them to be tender. Cook for a little longer if they aren't done yet. You should not need to cook for more than 1 1/2 hours.

BUTTER BEAN GRAVY

SERVES 6 PORTIONS

1 ounce (28 g) dried shiitake or any other dried mushrooms

2 cups (470 ml) vegetable broth, boiling, divided, more if needed

1 1⁄2 cups (288 g) (10oz) cooked butter beans

2 tbsp (30 ml) neutral-flavoured vegetable oil

1⁄4 cup (40 g) (1.4oz) minced shallot or 1⁄3 cup (53 g) (1.9oz) minced red onion

2 cloves garlic, grated or pressed

2 tbsp (15 g) (0.53oz) whole wheat pastry flour or (16 g) (0.56oz all-purpose flour

1 1⁄2 tbsp (12 g) (0.42oz) nutritional yeast

1⁄4 cup (15 g) (0.53oz) packed fresh parsley or 1 packed tbsp (3 g) (0.11oz) fresh sage leaves, minced

Salt and pepper

NUTRITIONAL VALUES

Calories: 282kcal
Fat: 3.1g (0.7g S.Fat)
Carbs: 41.2g
Protein: 24.6g
Sugar: 3.3g
Sodium: 405mg

METHOD

In a large mixing bowl, combine the dried mushrooms and 1 cup (235 mL) of the boiling vegetable broth. Allow for a 15-minute resting period. Squeeze the broth from the mushrooms gently, being careful not to waste any of it.

Add enough extra broth to the remaining soaking broth to make a total of 1 1/2 cups (355 ml). With an immersion blender, blend the butter beans into the broth until smooth. (You can either add the parsley before blending or stir it in at the end.) Blending it now will result in a greener gravy.)

Heat the oil in a large skillet over medium-high heat. Stir in the shallot and garlic. Cook for 2 minutes on medium heat, or until the shallot is fragrant and translucent.

Stir in the flour after it has been sprinkled over the shallot. Stir in the nutritional yeast and cook for 2 minutes, or until the flour and yeast smell toasty. Using a whisk, slowly incorporate the warm broth into the flour mixture, whisking constantly to ensure a smooth gravy. Cook until slightly thickened, about 4 minutes, and then add the parsley (if using) or sage. Continue to stir with a wooden spoon until the gravy has thickened to your liking, about 2 to 4 minutes. Season with salt and pepper to taste. Remove from the heat and top with mashed potatoes, cooked grains, or steamed vegetables.

Refrigerate cooled leftovers in an airtight container for up to 4 days, then slowly reheat in a small saucepan before using.

MUSHROOM BEAN SPREAD

SERVES 8 PORTIONS

2 packs (0.88 ounces, or 25 g, each) dried mushroom mix of choice

2 cups (470 ml) vegetable broth, boiling

1 tbsp (15 ml) toasted sesame oil

4 cloves garlic, grated, or pressed

2 tbsp (8 g) (0.28oz) sun-dried tomato halves

1 tsp dried oregano

1⁄2 tsp red pepper flakes

1 1⁄2 cups (246 g) (8.7oz) cooked chickpeas or (266 g) (9.4oz) cannellini beans

1⁄4 cup (64 g) (2.3oz) tahini

1 tbsp (15 ml) olive oil

2 tbsp (30 ml) liquid from jar of capers

2 tbsp (30 ml) fresh lemon juice

2 tsp onion powder

2 tbsp (18 g) (0.63oz) capers, drained and minced

Salt and pepper

NUTRITIONAL VALUES

Calories: 269kcal
Fat: 15.7g (5.4g S.Fat)
Carbs: 29.2g
Protein: 5.9g
Sugar: 21.8g
Sodium: 238mg

METHOD

Rinse the dried mushrooms quickly and place them in a medium bowl. Soak for 20 minutes with the broth on top. Squeeze the liquid out of the mushrooms gently without discarding it. It will be used in the spread's processing, and any leftovers can be stored in an airtight container in the refrigerator for up to a week to replace vegetable broth in any recipe.

In a large skillet over medium-high heat, heat the oil. Combine the garlic, sun-dried tomatoes, mushrooms, oregano, and red pepper flakes in a mixing bowl. Reduce the heat to medium and cook, stirring occasionally, for 6 minutes, or until lightly browned and fragrant.

In a food processor, combine the cooked mushrooms, chickpeas or cannellini beans, tahini, olive oil, caper liquid, lemon juice, and onion powder. Process until the mixture is slightly chunky. Add the capers and pulse a few times to distribute them evenly throughout the spread.

If the spread is too thick for your taste, add 1 tbsp (15 ml) at a time of the mushroom-soaking broth. Season with salt and pepper to taste.

Refrigerate in an airtight container for at least 3 hours or overnight to allow the flavours to meld. Refrigerate any leftovers for up to 4 days. If the spread is too thick for your taste after refrigerating, add more mushroom- soaking broth, stirring to thoroughly combine.