Vegan Italian Lukas Breucha Vegan Italian Lukas Breucha

SICHUAN CUCUMBER SALAD

SICHUAN CUCUMBER SALAD

SERVES 4 PORTIONS

  • 2 cucumbers
  • 2 tsp. salt
  • 8 garlic cloves
  • 3 red chile peppers, stemmed (seeded for less heat)
  • 1/4 cup (60 ml) peanut oil
  • 1/4 cup (60 ml) soy sauce
  • 1 tsp. ground Sichuan pepper
  • 2 tbsp. cilantro leaves
  • NUTRITIONAL VALUES

    Calories: 173kcal
    Fat: 13.9g (2.4g S.Fat)
    Carbs: 11.6g
    Protein: 3g
    Sugar: 4.6g
    Sodium: 2069mg

    METHOD

    Smash the cucumbers with the flat side of a large kitchen knife. You'll feel a lot better afterwards.

    Chop the cucumbers coarsely and combine with the salt. Allow for a 10-minute resting period.

    Drain the excess liquid and thoroughly rinse the cucumber slices under running water.

    Garlic and chiles, minced Heat the peanut oil in a frying pan over medium heat and sweat the garlic and chiles for 2 to 3 minutes.

    Soy sauce is used to deglaze the pan, and the Sichuan pepper is added.

    Pour the hot dressing over the cucumber slices, allow to cool slightly, and top with cilantro leaves.
    RECIPE NOTES

    To avoid making a huge mess in the kitchen, place the cucumbers in a freezer bag and seal it before smashing them. The bag can then be reused to marinate vegetables, seitan, or tofu.
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    Vegan Italian Lukas Breucha Vegan Italian Lukas Breucha

    CRUNCHY COLESLAW

    CRUNCHY COLESLAW

    SERVES 4 PORTIONS

    FOR THE SALAD
  • 2 1/2 cups (175g / 6oz) shredded red cabbage
  • 2 1/2 cups (175g / 6oz) shredded green cabbage
  • 2 tsp. salt
  • 1 carrot
  • 1 tbsp. chopped fresh chives

    FOR THE DRESSING
  • 1 garlic clove
  • 1/4 cup (60 ml) cashew sour cream
  • 1/4 cup (60 ml) olive oil
  • 1 tbsp. white wine vinegar
  • 1 tbsp. poppy seeds
  • NUTRITIONAL VALUES

    Calories: 204kcal
    Fat: 17.7g (2.8g S.Fat)
    Carbs: 10g
    Protein: 3.3g
    Sugar: 4.4g
    Sodium: 1234mg

    METHOD

    Rub the cabbage with the salt until it is well coated. Allow it to sit for 15 minutes before putting the cabbage in a sieve and rinsing it under running water.

    Grate the carrot finely and gently fold it into the cabbage with the chopped chives.

    To make the dressing, mince the garlic and whisk it together with the remaining ingredients until smooth.

    Pour the dressing over the salad and toss to combine.
    RECIPE NOTES

    The poppy seeds add a unique flavour to the salad. If you don't have any on hand, you can substitute flaxseeds.
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    Vegan Italian Lukas Breucha Vegan Italian Lukas Breucha

    QUINOA AND BEAN SALAD

    QUINOA AND BEAN SALAD

    SERVES 4 PORTIONS

    FOR THE SALAD
  • 2/3 cup (100g / 4oz) quinoa
  • 1 2/3 cups (250g / 9oz) cooked butter beans
  • 1 cup (150g / 5oz) cooked kidney beans
  • 1 cup (150g / 5oz) cooked black beans
  • 2 tbsp. flaxseeds

    FOR THE HERB VINAIGRETTE
  • 1/2 bunch chives
  • 1/2 bunch parsley
  • 3 tbsp. olive oil
  • 2 tbsp. apple cider vinegar
  • 1 1/2 tsp. salt
  • 1 tsp. prepared mustard
  • 1 tsp. maple syrup
  • NUTRITIONAL VALUES

    Calories: 616kcal
    Fat: 15.2g (2.3g S.Fat)
    Carbs: 92.4g
    Protein: 30.3g
    Sugar: 4.2g
    Sodium: 905mg

    METHOD

    Allow the quinoa to cool after cooking it according to the package directions.

    Finely chop the chives and parsley for the vinaigrette. 2 tablespoons of each should be set aside for garnish. To make the vinaigrette, combine all of the ingredients in a blender and blend until smooth.

    Combine the quinoa, beans, and flaxseeds with the vinaigrette. Garnish with the reserved chives and parsley.

    Allow for 30 minutes in the refrigerator before serving.
    RECIPE NOTES

    This salad can also be made with brown rice instead of quinoa. Simply steam the rice in 1 1/2 times its volume of water for 40 minutes before allowing it to cool completely.
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    GRILLED POTATO SALAD

    GRILLED POTATO SALAD

    SERVES 4 PORTIONS

    FOR THE POTATOES
  • 1 oz. (500g / 18oz) small multi- coloured potatoes
  • 2 tbsp. olive oil
  • 1 tsp. coarse sea salt

    FOR THE DRESSING
  • 1 avocado, halved, pitted and peeled
  • 1/4 cup plus 2 tbsp. (90 ml) white wine vinegar
  • 1/4 cup plus 2 tbsp. (90 ml) olive oil
  • 3 tbsp. almond milk
  • Juice of 1 lemon
  • 1 tbsp. prepared mustard
  • 1 tsp. salt
  • 1/2 tsp. black pepper

    EXTRAS
  • 5 cups (100g / 4oz) arugula
  • 1 spring onion
  • NUTRITIONAL VALUES

    Calories: 513kcal
    Fat: 42.5g (6.6g S.Fat)
    Carbs: 36.7g
    Protein: 5.7g
    Sugar: 3.5g
    Sodium: 1748mg

    METHOD

    Boil the potatoes and set aside to cool. Cut the potatoes in half, season with salt and oil, and grill them on their cut sides for 8 to 10 minutes over indirect heat.

    In a blender, combine all the dressing ingredients and process until smooth.

    Combine the grilled potatoes and the dressing in a mixing bowl.

    Gently fold in the arugula and thinly slice the spring onion. Sprinkle them over the salad.
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    MARINATED FENNEL SALAD

    MARINATED FENNEL SALAD

    SERVES 4 PORTIONS

    FOR THE LENTILS
  • 1 cup (200g / 7oz) dried red lentils
  • 1 1/3 cups (400 ml) vegetable broth
  • 1 tsp. ground fennel
  • 1/2 tsp. ground cumin
  • 1 tbsp. white balsamic vinegar
  • 1 tsp. lemon juice

    FOR THE FENNEL
  • 2 fennel bulbs
  • 1 spring onion

    FOR THE DRESSING
  • 1/4 cup plus 1 tbsp. (75 ml) olive oil
  • 2 tbsp. white balsamic vinegar
  • 2 tsp. lemon juice
  • 1 tsp. salt
  • 1/2 tsp. black pepper
  • NUTRITIONAL VALUES

    Calories: 334kcal
    Fat: 14g (2g S.Fat)
    Carbs: 39.1g
    Protein: 15.7g
    Sugar: 2.1g
    Sodium: 902mg

    METHOD

    In a saucepan, combine the lentils and broth and bring to a boil. Cook for ten minutes on medium heat. After 5 minutes, add the ground fennel and cumin.

    Set aside the fronds and clean the fennel bulbs. The fennel should be thinly sliced, and the spring onion should be cut into thin rings.

    Combine the ingredients for the dressing.

    Pour the dressing over the fennel and spring onions and toss to combine.

    Vinegar and lemon juice should be used to season the lentils.

    On a plate, arrange the dressed fennel and spring onion. Top with the warm lentils and finely chopped fennel fronds.
    RECIPE NOTES

    This salad is also delicious when served cold and can be made ahead of time.
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    Vegan Italian Lukas Breucha Vegan Italian Lukas Breucha

    POMEGRANATE TABBOULEH

    POMEGRANATE TABBOULEH

    SERVES 4 PORTIONS

    FOR THE SALAD
  • 1 1/4 cups (200g / 7oz) couscous
  • 1 large bunch parsley
  • 1/2 bunch mint
  • 1/2 red onion
  • 4 tomatoes
  • 1/2 cucumber
  • 1 1/4 cups (200g / 7oz) cooked chickpeas

    FOR THE DRESSING
  • 1/4 cup (60 ml) cold-pressed olive oil
  • Juice of 1 lemon
  • 1 tsp. salt

    EXTRAS
  • 1/4 cup (45g / 2oz) fresh pomegranate seeds
  • NUTRITIONAL VALUES

    Calories: 499kcal
    Fat: 5.1g (0.6g S.Fat)
    Carbs: 93.6g
    Protein: 23.2g
    Sugar: 11.7g
    Sodium: 653mg

    METHOD

    Prepare the couscous according to the package directions.

    Chop the parsley, mint leaves, and onion finely. Tomatoes and cucumber should be peeled and diced.

    To make the dressing, combine all the ingredients in a mixing bowl and whisk until smooth.

    Mix the dressing into the couscous, herbs, onion, tomatoes, cucumber, and chickpeas, and top with the pomegranate seeds.
    RECIPE NOTES

    Collect the pomegranate juice as you scoop out the seeds and add it to the dressing for extra fruitiness.
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    Vegan Italian Lukas Breucha Vegan Italian Lukas Breucha

    GRILLED ZUCCHINI SALAD

    GRILLED ZUCCHINI SALAD

    SERVES 4 PORTIONS

    FOR THE ZUCCHINI
  • 4 zucchini
  • 1/4 cup (60 ml) olive oil
  • 1/2 tsp. salt

    FOR THE DRESSING
  • 2 garlic cloves
  • 2 tbsp. olive oil
  • 2 tbsp. white balsamic vinegar
  • 2 tbsp. prepared mustard
  • 1 tsp. salt

    EXTRAS
  • 3 tbsp. toasted pine nuts
  • NUTRITIONAL VALUES

    Calories: 236kcal
    Fat: 22.8g (3g S.Fat)
    Carbs: 8.4g
    Protein: 3.7g
    Sugar: 3.7g
    Sodium: 981mg

    METHOD

    Cut the zucchini lengthwise into 5 mm thick slices. Marinate for 20 minutes in a bowl with the oil and salt.

    In a blender, combine all of the dressing ingredients and process until smooth.

    Grill the zucchini slices for 10 to 12 minutes on each side over indirect heat, then drizzle with the dressing and top with the pine nuts.
    RECIPE NOTES

    The zucchini can be slightly crunchy. The key is to give them a pleasant smoky aroma and appealing char marks.

    This is also delicious when served cold.
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    Vegan Italian Lukas Breucha Vegan Italian Lukas Breucha

    KALE SALAD WITH SMOKY PEANUT DRESSING

    KALE SALAD WITH SMOKY PEANUT DRESSING

    SERVES 4 PORTIONS

    FOR THE SALAD
  • 1 medium Chioggia beet (about 7oz/200g)
  • 6 oz. (180g) kale
  • 1 carrot
  • 2 cups (150 g) shredded red cabbage

    FOR THE DRESSING
  • 3 tbsp. peanut butter
  • Juice of 1/2 lemon
  • 1 tbsp. olive oil
  • 1 tbsp. apple cider vinegar
  • 1 tbsp. soy sauce
  • 1 tsp. maple syrup
  • 1/2 tsp. smoked paprika
  • 1/4 tsp. black pepper
  • 1/4 cup plus 2 tbsp. water
  • NUTRITIONAL VALUES

    Calories: 107kcal
    Fat: 3.7g (0.5g S.Fat)
    Carbs: 17.4g
    Protein: 3.4g
    Sugar: 7.7g
    Sodium: 310mg

    METHOD

    Tear the kale leaves into bite-size pieces and thinly slice the beet.

    Make matchsticks out of the carrot. Blanch the vegetables for 2 minutes before rehydrating in ice water. Drain thoroughly.

    In a blender, combine the ingredients with 14 cup plus 2 tablespoons (90 ml) water and process until smooth.

    Pour the dressing over the salad, toss to combine, and chill for 30 minutes before serving.
    RECIPE NOTES

    Red beets are also a good addition to this kale salad. Blanch the slices for an additional 2 minutes.
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    PANZANELLA

    PANZANELLA

    SERVES

    FOR THE SALAD
  • 5 oz. (150 g) day-old ciabatta bread
  • 1 tbsp. olive oil
  • 1 lb. (500 g) assorted tomatoes (e.g., beefsteak, heirloom tomatoes, cherry tomatoes)
  • 1/4 cup (50 g) pitted Kalamata olives
  • 1 tsp. capers
  • 1/2 red onion

    FOR THE DRESSING
  • 3 tbsp. olive oil
  • 2 tbsp. white balsamic vinegar
  • 1 tsp. capers
  • 1 garlic clove
  • 1/2 tsp. salt

    EXTRAS
  • 1/2 bunch basil
  • NUTRITIONAL VALUES

    Calories: 895kcal
    Fat: 34.8g (6.4g S.Fat)
    Carbs: 134.9g
    Protein: 24.4g
    Sugar: 8.2g
    Sodium: 1629mg

    METHOD

    Cut the bread into 2 cm thick slices, brush with oil, and grill for 2 to 3 minutes on each side over direct heat.

    Cut the tomatoes into pieces. Chop the olives and capers coarsely. Make thin strips out of the onion. Cut or tear the bread into bite-size pieces and combine it with the other salad ingredients in a large mixing bowl.

    To make the dressing, combine all of the ingredients in a blender and puree until smooth.

    Pour the dressing over the salad and toss to combine. Garnish with basil leaves.
    RECIPE NOTES

    Use high-quality tomatoes, olives, and olive oil to ensure that your Panzanella tastes just like summer, the sun, and Italy.
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    Vegan Italian Lukas Breucha Vegan Italian Lukas Breucha

    TOMATO BREAD SOUP

    TOMATO BREAD SOUP

    SERVES 4 TO 6 PORTIONS

  • 1/4 cup olive oil, plus extra for drizzling
  • 1 large onion, finely chopped
  • 3 garlic cloves, minced
  • 1/4 tsp. crushed red pepper (optional)
  • 2 1/2 to 3 oz (71g to 85g) very ripe tomatoes, cored and coarsely chopped
  • 2 cups vegetable broth
  • 2 tsp. sea salt
  • 1/4 tsp. freshly ground black pepper
  • 3 cups day-old crusty bread, crusts removed, cut into 1-inch cubes
  • 1/4 cup fresh basil leaves, torn if large, plus extra for garnish
  • 2 tbsp. brown sugar
  • 1 tbsp. lemon juice
  • NUTRITIONAL VALUES

    Calories: 232kcal
    Fat: 11.4g (1.6g S.Fat)
    Carbs: 27.6g
    Protein: 6.3g
    Sugar: 6.4g
    Sodium: 1269mg

    METHOD

    Heat the oil in a large pot over medium-high heat. Cook, stirring frequently, until the onion is soft, about 10 minutes. Cook until the garlic and red pepper, if using, are fragrant, about 1 minute. Cook, stirring frequently, until the tomatoes begin to break down and release their liquid, about 5 minutes.

    Add the vegetable broth, salt, and pepper to taste. Bring to a boil, then add the bread and mix well. Reduce the heat to low, cover, and simmer for 15 minutes, or until the bread is soft and the soup thickens. Combine basil, brown sugar, and lemon juice in a mixing bowl. Turn off the heat and season with salt and pepper to taste. Distribute into soup bowls, drizzle with olive oil, and top with basil.
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    PUMPKIN SOUP WITH CRISPY BRUSSELS

    PUMPKIN SOUP WITH CRISPY BRUSSELS

    SERVES 4 PORTIONS

    FOR. THE PUMPKIN SOUP
  • 2 tbsp. olive oil
  • 1 onion, roughly chopped
  • 1 apple, unpeeled, cored, and sliced
  • 1 garlic clove, minced
  • 2 tsp. sea salt
  • 1/4 tsp. cayenne
  • 3 cups vegetable broth
  • 1 (15oz / 425g) can pumpkin puree
  • 3/4 cup canned coconut milk
  • 2 tbsp. brown sugar

    FOR THE CRISPY BRUSSELS SPROUT LEAVES
  • 4 oz (113g) Brussels sprouts, trimmed and leaves separated
  • 1 to 2 tsp. olive oil
  • Sea salt
  • Freshly ground black pepper
  • NUTRITIONAL VALUES

    Calories: 329kcal
    Fat: 22.8g (11.5g S.Fat)
    Carbs: 29.4g
    Protein: 7.3g
    Sugar: 17.5g
    Sodium: 946mg

    METHOD

    FOR THE SOUP
    In a large pot, heat the oil over medium-high heat and sauté the onion and apple for 10 to 15 minutes, or until soft. Cook for 1 minute more, or until the garlic, salt, and cayenne are fragrant. Bring the broth and pumpkin to a boil. Remove from the heat and, in batches, puree the soup in a blender until smooth.

    Return to the pot, stir in the coconut milk and brown sugar, reheat, and season with salt and pepper to taste.


    FOR THE CRISPY SPROUT LEAVES
    Preheat the oven to 190°C/375°F.

    Toss Brussels sprout leaves with oil on a large, rimmed baking sheet. Season with salt and pepper before baking for 10 to 12 minutes, or until lightly browned and crisp.


    TO SERVE
    Serve the soup in bowls with a spoonful of crispy Brussels sprout leaves on top.
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    SPICY TOMATO SOUP

    SPICY TOMATO SOUP

    SERVES 6 PORTIONS

    FOR THE SOUP
  • 2 tbsp. olive oil
  • 1 onion, roughly chopped
  • 2 garlic cloves, minced
  • 2 tsp. sea salt
  • 2 tsp. Italian seasoning
  • 1/4 tsp. crushed red pepper
  • 1 (28 oz.) can fire-roasted whole tomatoes
  • 3 cups vegetable broth
  • 1 cup canned coconut milk, plus extra for drizzling
  • 2 tbsp. brown sugar
  • Chopped fresh basil for garnish

    FOR THE RUSTIC CROUTONS
  • 2 tbsp. olive oil
  • 2 cups (1-inch) bread cubes
  • Sea salt
  • Freshly ground black pepper
  • NUTRITIONAL VALUES

    Calories: 245kcal
    Fat: 20.4g (10.1 g S.Fat)
    Carbs: 12.7g
    Protein: 5g
    Sugar: 6.9g
    Sodium: 711mg

    METHOD

    FOR THE SOUP
    Heat the oil in a large pot over medium-high heat and sauté the onion until soft. Cook for 1 minute more, or until the garlic, salt, Italian seasoning, and red pepper are fragrant. Bring the tomatoes and vegetable broth to a boil. Remove from the heat and, in batches, puree the soup in a blender until smooth.

    Return to the pot, stir in the coconut milk and brown sugar, reheat, and season with salt and pepper to taste.


    FOR THE CROUTONS
    Heat oil in a large skillet and cook bread cubes until lightly toasted, about 10 minutes. While cooking, season with salt and pepper.


    TO SERVE
    Divide among serving bowls and top with a drizzle of coconut milk, basil, and croutons.
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    SUMMER PANZANELLA SALAD

    SUMMER PANZANELLA SALAD

    SERVES 4 PORTIONS

  • 4 tbsp. olive oil
  • 3 cups (3/4-inch) Italian bread cubes
  • Sea salt
  • 1 cucumber, peeled, seeded, and chopped
  • 3 large tomatoes, roughly chopped
  • 1/2 small red onion, thinly sliced
  • 1 garlic clove, minced
  • 2 tbsp. balsamic vinegar
  • Freshly ground black pepper
  • 2 cups fresh basil, torn into pieces
  • 2 cups arugula
  • 1 avocado, cubed
  • NUTRITIONAL VALUES

    Calories: 289kcal
    Fat: 24.3g (4.1g S.Fat)
    Carbs: 18g
    Protein: 3.4g
    Sugar: 5.8g
    Sodium: 170mg

    METHOD

    Heat 3 tablespoons of the oil in a large skillet over medium-high heat, then add the bread cubes. Season with salt and toss frequently for 5 to 10 minutes, or until lightly toasted.

    Combine the bread, cucumber, tomatoes, onion, and garlic in a large mixing bowl. To coat, drizzle with the remaining 1 tablespoon oil and vinegar. Season with salt and pepper and set aside at room temperature for 30 minutes to allow flavours to blend. Just before serving, toss in the basil, arugula, and avocado.
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    ITALIAN CHOPPED SALAD

    ITALIAN CHOPPED SALAD

    SERVES

    FOR THE DRESSING
  • 1 garlic clove, minced
  • 1 tbsp. Dijon mustard
  • 1/2 tsp. sea salt
  • 2 tbsp. red wine vinegar
  • 1/2 cup olive oil
  • 1 tbsp. agave

    FOR THE SALAD
  • 1 head romaine, finely chopped
  • 1/2 cup fresh basil, cut into a fine chiffonade, see tip
  • 1 can chickpeas, rinsed and drained
  • 1 tomato, chopped
  • 1/2 cup kalamata olives, pitted and chopped
  • 2 scallions, white and light green parts thinly sliced
  • 7 oz. (198g) extra-firm tofu, drained and patted dry
  • Sea salt
  • Freshly ground black pepper
  • NUTRITIONAL VALUES

    Calories: 606kcal
    Fat: 35.1g (4.6g S.Fat)
    Carbs: 58.5g
    Protein: 22g
    Sugar: 14.5g
    Sodium: 344mg

    METHOD

    FOR THE DRESSING
    Combine all the ingredients in a blender and blend until smooth. Refrigerate for up to three days.


    FOR THE SALAD
    To make the salad, combine romaine, basil, chickpeas, tomato, olives, and scallions in a large mixing bowl. Toss the salad with the crumbled tofu. Season with salt and pepper and toss with desired amount of dressing. More pepper should be sprinkled on top of each serving.
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    ROASTED CARROT & AVOCADO SALAD

    ROASTED CARROT & AVOCADO SALAD

    SERVES 4 PORTIONS

    RUSTIC CROUTONS
  • 2 tbsp. olive oil
  • 2 cups (1-inch) bread cubes
  • Sea salt
  • Freshly ground black pepper
  • 8 carrots, peeled and ends trimmed
  • 6 sprigs fresh thyme, plus extra for garnish
  • 4 garlic cloves, unpeeled and left whole
  • Olive oil
  • Sea salt
  • Freshly ground black pepper
  • 1 tsp. Italian seasoning
  • 1/4 tsp. ground cumin
  • 2 cups baby arugula
  • Half a lemon
  • 1 avocado, cubed
  • NUTRITIONAL VALUES

    Calories: 304kcal
    Fat: 24.1g (4.1g S.Fat)
    Carbs: 23.2g
    Protein: 2.8g
    Sugar: 6.8g
    Sodium: 351mg

    METHOD

    For the rustic croutons:
    Heat oil in a large skillet over medium heat and cook bread cubes until lightly toasted, about 10 minutes. As needed, adjust the heat. While cooking, season with salt and pepper. Place aside.

    Preheat the oven to 200°C/400°F. Toss carrots, thyme, and garlic with enough olive oil to coat on a large, rimmed baking sheet. Season with salt and pepper to taste. Mix in the Italian seasoning and cumin. Roast for 40 to 45 minutes, or until carrots are fork-tender and nicely browned, turning with a spatula frequently to prevent burning. Remove the roasted thyme. Peeled garlic can be spread on bread.

    In a large mixing bowl, toss the arugula with the oil. Toss with lemon juice, salt, and pepper, and toss to coat. Season with salt and pepper to taste.

    Plate a portion of dressed arugula and top with two roasted carrots (warm or room temperature), avocado, and croutons for each serving. Serve the salad garnished with thyme leaves.
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    SWEET POTATO & ALMOND COUSCOUS SALAD

    SWEET POTATO & ALMOND COUSCOUS SALAD

    SERVES 4 TO 6 PORTIONS

  • 4 tbsp. olive oil
  • 2 large, sweet potatoes, peeled and cut into 1/2-inch cubes
  • 1 tsp. sea salt, plus more to taste Freshly ground black pepper
  • 2 cups Israeli pearl couscous
  • 2 1/2 cups vegetable broth
  • Zest and juice of 1 orange
  • 1/4 cup dried cranberries
  • 1/4 cup sliced or slivered almonds, toasted
  • 2 tbsp. fresh thyme leaves
  • NUTRITIONAL VALUES

    Calories: 275kcal
    Fat: 14.6g (2g S.Fat)
    Carbs: 31g
    Protein: 7g
    Sugar: 6g
    Sodium: 785mg

    METHOD

    Preheat the oven to 190°C/375°F.

    Toss 2 tablespoons of the oil with the potatoes in a large mixing bowl and season with salt and pepper to taste. Roast for 40 to 45 minutes, or until fork-tender, on a large, rimmed baking sheet, turning once or twice with a spatula. Allow to cool.

    Meanwhile, in a medium saucepan, combine the 1 tablespoon oil, couscous, 1 teaspoon salt, and broth. Bring to a boil, then reduce to a low heat and cover for 10 minutes, or until the potatoes are tender. Remove from heat and set aside for 5 minutes, covered, or until all liquid has been absorbed. To cool, toss the couscous with the remaining 1 tablespoon oil and spread it on a large, rimmed baking sheet.

    Combine cooled couscous, roasted sweet potato, orange zest and juice, cranberries, almonds, and thyme. Season with salt and pepper to taste, then serve.
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    ARTICHOKE PESTO PASTA SALAD

    ARTICHOKE PESTO PASTA SALAD

    SERVES 4 TO 6 SERVINGS

  • 1 lb. (454g / 16oz) orecchiette (or gluten-free pasta)
  • 1 (397g / 14 oz.) can artichoke hearts, drained (can also use marinated or frozen and thawed)
  • 1 cup packed fresh Italian parsley
  • 3/4 cup walnuts
  • 1 garlic clove
  • 1 tbsp. lemon juice
  • 1 1/4 tsp. sea salt
  • 1 tsp. freshly ground black pepper
  • 1/2 cup olive oil
  • 1/2 cup water
  • NUTRITIONAL VALUES

    Calories: 664kcal
    Fat: 33g (3.6g S.Fat)
    Carbs: 81g
    Protein: 16.8g
    Sugar: 4.3g
    Sodium: 545mg

    METHOD

    Bring a large pot of salted water to a boil over high heat. Cook orecchiette according to package directions.

    Return to the pot after draining and rinsing with cold water.

    Artichoke hearts, parsley, walnuts, garlic, lemon juice, salt, pepper, oil, and water in a food processor until combined. Don't overprocess the sauce; it should still have some texture.

    Toss pasta with sauce and season with salt and pepper to taste.
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    AVOCADO CAPRESE PASTA SALAD

    AVOCADO CAPRESE PASTA SALAD

    SERVES 4 TO 6 PORTIONS

  • 1 oz. (30g) whole wheat fusilli (or gluten-free pasta)
  • 2 tbsp. olive oil, plus more as needed
  • 2 tbsp. lemon juice
  • 2 garlic cloves, minced
  • 2 tsp. sea salt
  • 1/2 tsp. crushed red pepper
  • 2 cups cherry tomatoes, halved
  • 1 cup basil, cut into chiffonade
  • 2 ripe avocados, cut into small cubes
  • Freshly ground black pepper
  • NUTRITIONAL VALUES

    Calories: 251kcal
    Fat: 21.7g (4.2g S.Fat)
    Carbs: 14.7g
    Protein: 3.2g
    Sugar: 2.7g
    Sodium: 760mg

    METHOD

    Bring a large pot of salted water to a boil over high heat. Cook fusilli according to package directions. Return to the pot after draining and rinsing with cold water. Set aside the noodles after tossing them with the oil.

    Combine the lemon juice, garlic, salt, red pepper, tomatoes, basil, and avocado in a mixing bowl. Season with black pepper to taste. Wearing gloves, toss the noodles with your hands, slightly mashing the avocado with your fingers. Drizzle in more oil as needed, and season with salt and pepper to taste.
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    STUFFED TOMATOES WITH HEMP & ALMOND PESTO

    STUFFED TOMATOES WITH HEMP & ALMOND PESTO

    SERVES 4 TOMATOES

  • 3/4 cup (160g / 6oz) brown rice
  • 1 cup (240ml) water

    FOR THE HEMP AND ALMOND PESTO
  • 1/2 bunch parsley
  • 1/2 bunch basil
  • 1/2 cup (120 ml) olive oil
  • 1/4 cup (40g / 1oz) hulled hemp seeds
  • 2 tbsp. chopped almonds
  • 1 tsp. salt
  • 4 beefsteak tomatoes
  • 1 ball vegan mozzarella, sliced
  • 2 tbsp. olive oil
  • NUTRITIONAL VALUES

    Calories: 946kcal
    Fat: 80g (10.9g S.Fat)
    Carbs: 43.8g
    Protein: 24.1g
    Sugar: 4.5g
    Sodium: 678mg

    METHOD

    Bring the rice to a boil in 1 cup (240 mL) water and steam for 40 minutes on low heat with the lid closed.

    To make the pesto, combine all of the ingredients in a blender and puree until smooth.

    Combine the pesto and rice.

    Fill the tomatoes with pesto rice after carefully scooping out the contents. Drizzle with oil and top with slices of vegan mozzarella.

    Cook the tomatoes in a barbecue-safe pan or a cast- iron frying pan over indirect heat for 20 minutes with the lid closed.
    RECIPE NOTES

    If you're in a hurry, you can make the filling for our grilled tomatoes with any vegan pesto.
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    Vegan Italian Lukas Breucha Vegan Italian Lukas Breucha

    CRAFT BEER AND VEGETABLE CHILI

    CRAFT BEER AND VEGETABLE CHILI

    SERVES 4 PORTIONS

  • 1 Spanish onion
  • 1 red bell pepper
  • 1 red chile pepper, stemmed (seeded for less heat)
  • 3 carrots
  • 1 ear sweet corn
  • 4 garlic cloves
  • 3 tbsp. olive oil
  • 1 heaping cup (200g / 7oz) cooked navy beans
  • 1 heaping cup (200g / 7oz) cooked black beans
  • 1 heaping cup (200g / 7oz) cooked kidney beans
  • 1 1/2 tsp. salt
  • 1 tsp. ground cumin
  • 1 tsp. smoked paprika
  • 1 tsp. dried oregano
  • 1 cup (250 ml) pale ale or Schwarzbier (German dark lager)
  • 1/2 cup (150 ml) vegetable broth
  • 2 cups (350g / 12oz) chopped tomatoes
  • 2 tbsp. tomato paste
  • 2 oz. (50g) dark chocolate, chopped
  • 4 tbsp. vegan yogurt
  • 1/2 bunch cilantro
  • NUTRITIONAL VALUES

    Calories: 840kcal
    Fat: 12g ( 3.6g S.Fat)
    Carbs: 138.5g
    Protein: 42.2g
    Sugar: 26.2g
    Sodium: 1096mg

    METHOD

    Preheat the Dutch oven by arranging the briquettes in a ring in the grill. Position the Dutch oven in the center of the grill. Close the lids of the pot and the grill and set aside for 10 minutes to preheat.

    Cut the onion, bell pepper, Chile pepper, and carrots into small pieces. Remove the corn kernels from the cob and finely mince the garlic.

    In the Dutch oven, heat the oil and sweat the onion for a few minutes, stirring constantly. Fry for a few minutes after adding the bell pepper, Chile pepper, carrots, corn, garlic, beans, and spices.

    After deglazing the pan with the beer and broth, add the tomatoes, tomato paste, and chocolate.

    Close the barbecue or place five or six glowing briquettes on the lid of the Dutch oven. Cook for 45 minutes on low heat. Remove the lid from the Dutch oven and set aside for 15 minutes to reduce. Close the grill and add some soaked smoking chips over the embers for an even smokier flavour.

    Serve with vegan yogurt and cilantro leaves on the side.
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