CREAMY MUSHROOM TEMPEH AND BROCCOLI

SERVES 4 PORTIONS

FOR THE CREAMY MUSHROOM TEMPEH

2 tsp. (10 ml) sunflower oil

1 cup (140 g) diced yellow onion

2 cups (125 g) sliced baby Bella mushrooms

8 oz. (225 g) tempeh, chopped

2 cups (475 ml) vegan beef broth or vegetable broth, divided

1/3 cup (45 g) all-purpose flour, gluten-free if necessary

1 cup (235 ml) unsweetened non- dairy milk

1 tsp. onion powder

1/2 to 3/4 tsp. black pepper

1/2 tsp. ground sage

1/2 tsp. salt, or to taste

FOR THE BROCCOLI AND RICE

2 2/3 cups (635 ml) water or vegan chicken broth

1 1/3 cups (265 g) white rice

1/2 tsp. salt, or to taste

4 cups (280 g) broccoli florets

NUTRITIONAL VALUES

Calories: 491kcal
Fat: 11.2g (2g S.Fat)
Carbs: 75.7g
Protein: 24.7g
Sugar: 4.7g
Sodium: 501mg

METHOD

TO MAKE THE CREAMY MUSHROOM TEMPEH
In a large saucepan over medium heat, warm the oil. When the pan is hot, add the yellow onions, mushrooms, and tempeh. Sauté the onions for 5 minutes, or until they are translucent. Add 1 cup (235 mL) broth to the mixture and cook, uncovered, for 10 minutes over medium-low heat. Begin the rice and broccoli while it is simmering.

Crush the tempeh into crumbles. Cook for 2 minutes after sprinkling the flour over the tempeh mixture and stirring until everything is evenly coated. Stir in the remaining 1 cup (235 mL) broth, non-dairy milk, onion powder, pepper, and sage until combined. Cook for 10 minutes, stirring occasionally, with the lid on the pan. Season with salt to taste once the mixture has thickened.

TO MAKE THE RICE AND BROCCOLI
Bring the water or broth, rice, and salt to a boil in a medium-sized pot over medium heat. Adjust the heat to medium-low and cover with a lid. Cook, stirring occasionally, for 20 minutes, or until the rice is soft and tender.

While the rice is cooking, steam the broccoli for 10 minutes in a pot with a little water and a steamer basket, or 3 minutes in a covered bowl in the microwave.

Divide the rice and broccoli among four plates or containers, then top with the creamy mushroom tempeh.

ROASTED BROCCOLINI AMANDINE

SERVES 4 SMALL PORTIONS

3/4 lb. (340 g) broccolini

2 tbsp. (28 ml) olive oil

3 cloves of garlic, thinly sliced

1/4 tsp. dried oregano

1/3 cup (32 g) sliced almonds

1/4 tsp. salt

Pinch of freshly ground black pepper

NUTRITIONAL VALUES

Calories: 139kcal
Fat: 11g (1.3g S.Fat)
Carbs: 8.2g
Protein: 4.2g
Sugar: 1.8g
Sodium: 177mg

METHOD

Preheat the oven to 190°C/375°F and line a baking sheet with parchment paper.

Toss the broccolini, olive oil, garlic, and oregano in a large mixing bowl, then spread the mixture out on the baking sheet in a single layer.

Bake for 10 minutes, then remove the baking sheet from the oven and sprinkle with the almond slices, salt, and pepper. Return to the oven for 5 minutes more to slightly brown the almonds. Serve immediately.

BROCCOLI CREAM SOUP

SERVES 2 LARGE OR 4 SMALL PORTIONS

1 lb. 2oz. (500 g) broccoli

1 small onion

1 tbsp. canola oil

1/2 tbsp. vegan margarine

1 tbsp. all-purpose flour

1 1/2 tbsp. white wine

2 cups (500ml) vegetable stock

1/2 cup (100 g) oat cream, or other plant-based cream

1⁄2 tsp. sea salt

pinch of freshly ground white pepper

pinch of freshly ground nutmeg

2 tsp. slivered almonds

NUTRITIONAL VALUES

Calories: 188kcal
Fat: 7.8g (1.3g S.Fat)
Carbs: 27.6g
Protein: 4.4g
Sugar: 11.1g
Sodium: 424mg

METHOD

Remove the broccoli stalk, then split it into florets and cut them into equal-sized pieces. The onion should be peeled and finely chopped. In a large, high-sided pan, heat the oil and sauté the onion over medium heat. Sauté the margarine and broccoli for about 2 minutes, or until the flour has combined with the other ingredients (it must not brown). Deglaze the pan with the wine, then slowly pour in the stock, stirring constantly. Pour in the cream and continue to cook for 5–10 minutes, or until the broccoli is tender. Purée the soup with a handheld blender and season with salt, pepper, and nutmeg to taste.

In a dry pan, toast the slivered almonds. To serve, heat the soup briefly before scattering the almonds on top, or simply stir them into the soup before transporting.

BROCCOLI CAKES WITH MANGO & AVOCADO SALSA

SERVES 2 SNACK PORTIONS (8 CAKES)

FOR THE SALSA

2 tomatoes

1/2 small mango

1/2 small avocado

1 small red chile

1 small red onion

1 tbsp. finely chopped cilantro leaves

1 tbsp. lime juice

1 tsp. agave syrup

1/2 tsp. sea salt

FOR THE CAKES

1 cup (100 g) chopped broccoli

1 small red onion

1 tbsp. finely chopped cilantro leaves

3 tbsp. chickpea flour

pinch of curry powder

pinch of ground cumin

pinch of ground ginger

pinch of chili powder

1/2 tsp. sea salt

pinch of freshly ground black pepper

1 tbsp. ground linseed

5 tbsp. olive oil

NUTRITIONAL VALUES

Calories: 155kcal
Fat: 12.1g (1.9g S.Fat)
Carbs: 12.7g
Protein: 2.4g
Sugar: 5.3g
Sodium: 138mg

METHOD

To make the salsa, cut the tomatoes in half, remove the stalks and seeds, and finely chop. Remove the stones from the mango and avocado before chopping finely. Remove the seeds from the chilli and cut it into short, thin strips. Peel and finely chop the onion. In a mixing bowl, combine the prepared ingredients with the cilantro. To taste, add the lime juice, agave syrup, and salt. Refrigerate the salsa for 12 hours to allow it to infuse.

Wash the broccoli and peel and chop the onion for the cakes. Put the avocado and cilantro leaves in a food processor and puree until smooth, then decant into a bowl.

In a mixing bowl, combine the chickpea flour, spices, salt, pepper, and linseed with a balloon whisk. Combine the dry mixture and the broccoli mixture with your hands until you have a firm consistency. Divide the batter into 8 equal parts and shape each into a small, flat cake.

Heat the oil in a pan over medium heat and fry the cakes on both sides until golden brown. Separately package the broccoli cakes and the salsa. These are delicious both warm and cold.