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

    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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    Vegan Italian Lukas Breucha Vegan Italian Lukas Breucha

    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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    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

    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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    Vegan Italian Lukas Breucha Vegan Italian Lukas Breucha

    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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