Vegan on the Go Lukas Breucha Vegan on the Go Lukas Breucha

BAGEL HUMMUS VEGGIE SANDWICH

SERVES 4 SANDWICHES

  • 4 bagels, sliced in half
  • 1 cup (200 g) White Bean Rosemary Hummus
  • 1 cup (25 g) large pieces of kale
  • 1 cup (180 g) thinly sliced tomato
  • 1 cup (150 g) thinly slice red onion
  • 1 cup (170 g) thinly sliced cucumber
  • 1 avocado, sliced (optional)
  • NUTRITIONAL VALUES

    Calories: 565kcal
    Fat: 24.2g (4.3g S.Fat)
    Carbs: 73.4g
    Protein: 16.4g
    Sugar: 8.4g
    Sodium: 636mg

    METHOD

    Toast the bagels until golden brown, or until done to your liking. 2 tbsp. (12.5% g) hummus on each cut side of the bagels on 4 of the bagel halves, layer the kale, tomato slices, red onions, cucumber, and optional avocado. Serve topped with the remaining bagel halves.
    RECIPE NOTES

    If you're making this for the next day's lunch, try removing most of the seeds from the tomato slices to avoid making the bagels soggy.
    Read More
    Vegan on the Go Lukas Breucha Vegan on the Go Lukas Breucha

    FOCACCIA WITH SPINACH HUMMUS & RED LENTIL KOFTA

    FOCACCIA WITH SPINACH HUMMUS & RED LENTIL KOFTA

    SERVES 4 PORTIONS

    FOR THE KOFTA
  • 1/2 cup (125 g) red lentils
  • 1/2 cup (120ml) vegetable stock
  • 1 tbsp. whole-wheat breadcrumbs
  • 2 tbsp. all-purpose flour
  • pinch of sea salt
  • pinch of hot paprika
  • pinch of smoked paprika
  • 1 tbsp. scallions, sliced into rings
  • olive oil, for frying

    FOR THE HUMMUS
  • 3⁄4 cup (200 g) canned chickpeas
  • juice of 1 small lemon
  • 1/2 cup (100 g) frozen spinach, thawed
  • 3 1/2 tbsp. extra virgin olive oil
  • 2 tsp. tahini
  • 1 tsp. ground cumin
  • 1 tsp. sea salt
  • 1/2 tsp. curry powder
  • pinch of chili powder
  • 2 small garlic cloves, crushed

    FOR THE SANDWICHES
  • 4 small cherry tomatoes
  • 1 large focaccia
  • 2 handfuls of mixed salad leaves
  • 1 small red pepper, sliced
  • NUTRITIONAL VALUES

    Calories: 447kcal
    Fat: 19.9g (2.8g S.Fat)
    Carbs: 53.6g
    Protein: 16.6g
    Sugar: 7.4g
    Sodium: 191mg

    METHOD

    To make the lentil kofta, cook the lentils in the stock in a covered pan over medium heat for 10–15 minutes, or until soft.

    Meanwhile, to make the hummus, drain the chickpeas and combine them with the remaining hummus ingredients in a mixing bowl. Purée everything in a handheld blender until smooth and creamy. Place aside.

    Allow the lentils to drain in a strainer and cool slightly before puréeing thoroughly with a handheld blender. Put them in a mixing bowl with the breadcrumbs, flour, salt, both types of paprika, and scallions, and combine everything until it's a firm consistency. Form about 16 small balls from the mixture with your hands. In a pan, heat the frying oil and cook the kofta in batches over medium heat, turning once, until brown all over. Allow to drain on paper towels.

    Depending on the size of the tomatoes, halve or quarter them. Divide the bread into four sections and, if desired, warm it in the oven before slicing each section open horizontally. Divide the hummus, salad leaves, peppers, tomatoes, and four lentil kofta among the bread quarters.
    Read More
    Vegan on the Go Lukas Breucha Vegan on the Go Lukas Breucha

    MEDITERRANEAN LAYER DIP

    MEDITERRANEAN LAYER DIP

    SERVES 8 PORTIONS

  • 1/2 cup (85 g) pitted black olives
  • 1/2 cup (85 g) pitted green olives
  • 1 tbsp. (8 g) capers
  • 1 tbsp. (15 ml) lemon juice
  • 1 clove of garlic, peeled
  • 1 tsp. nutritional yeast
  • 1/8 tsp. freshly ground black pepper
  • NUTRITIONAL VALUES

    Calories: 21kcal
    Fat: 1.7g (0.2g S.Fat)
    Carbs: 1.6g
    Protein: 0.4g
    Sugar: 0g
    Sodium: 201mg

    METHOD

    TO MAKE THE RED LENTIL HUMMUS In a small pot, bring the red lentils and water to a boil over high heat. Reduce the heat to medium-low and cook the lentils for 20 minutes, or until tender. Any excess water should be drained.

    Pulse the cooked lentils with the tahini, olive oil, lemon juice, cumin, garlic, and sea salt in a food processor fitted with an s-blade until very smooth. Remove the hummus and rinse the processor.


    TO MAKE THE PESTO In a food processor, combine all the ingredients and pulse until mostly smooth; you may need to scrape the sides with a spatula and pulse more for an even consistency. Set aside the pesto and rinse the processor.

    TO MAKE THE OLIVE TAPENADE In a food processor, combine all the ingredients and pulse until the pieces are the size of small grains; you don't want this to be as smooth as a paste.

    In a glass bowl, layer the dips, beginning with the hummus, then the pesto, and finally the tapenade. Serve garnished with fresh basil leaves.
    Read More
    Vegan on the Go Lukas Breucha Vegan on the Go Lukas Breucha

    WHITE BEAN ROSEMARY HUMMUS

    WHITE BEAN ROSEMARY HUMMUS

    SERVES 16 SMALL PORTIONS

  • 2 cans (30 oz., or 850 g) white beans, drained
  • 1/4 cup (55 ml) liquid reserved
  • 2 tbsp. (30 ml) tahini
  • 2 tbsp. (30 ml) lemon juice
  • 1 tbsp. (15 ml) olive oil, plus
  • 1/2 tsp. for topping
  • 1 tbsp. (2 g) fresh rosemary, or more to taste
  • 2 cloves garlic, peeled
  • 3/4 tsp. salt, or to taste
  • 1/2 tsp. lemon zest
  • 1/4 tsp. black pepper, or more to taste
  • NUTRITIONAL VALUES

    Calories: 197kcal
    Fat: 2.4g (0.4g S.Fat)
    Carbs: 32.6g
    Protein: 12.8g
    Sugar: 1.2g
    Sodium: 11mg

    METHOD

    In a food processor, combine all the ingredients and process with an S-blade until completely smooth. Taste the hummus and season with more salt, pepper, or rosemary to taste. You can serve it right away, but I think refrigerating it for 30 minutes yields the best results.

    Transfer the hummus to a serving bowl and drizzle with the remaining 1/2 teaspoon olive oil. Serve alongside crackers, fresh vegetables, or pita chips. Hummus can be stored in the refrigerator for up to 10 days.
    Read More
    Vegan on the Go Lukas Breucha Vegan on the Go Lukas Breucha

    HUMMUS

    HUMMUS

    SERVES 2 SNACK PORTIONS

  • 1/2 cup (125 g) dried chickpeas
  • sea salt
  • 1 garlic clove
  • 1 tbsp. lemon juice
  • 1 tbsp. tahini
  • pinch of paprika, plus extra
  • TO SERVE
  • freshly ground black pepper
  • 4 tbsp. olive oil, plus extra to serve
  • NUTRITIONAL VALUES

    Calories: 474kcal
    Fat: 35.3g (5g S.Fat)
    Carbs: 33.2g
    Protein: 11.3g
    Sugar: 5.7g
    Sodium: 257mg

    METHOD

    Allow the chickpeas to soak in water for 24 hours. Drain and place in a pan, cover with slightly salted water, and cook for about 1 hour on low heat with the lid on, until soft. Drain through a strainer. Garlic should be peeled and crushed.

    Purée the chickpeas, garlic, lemon juice, tahini, 12 teaspoon more salt, paprika, and pepper in a blender until smooth. Gradually add enough oil to achieve a smooth, velvety texture. Place the hummus in a lunchbox. Draw a spiral in the surface with a spoon, drizzle with more oil, and garnish with paprika. This is great with flatbreads.
    Read More

    Follow us on Instagram and never miss a new recipe!

    What we’re cooking with.

    All recipes from the Vegan Manager

    Operations Insider - the home of the Vegan Manager

    Ad

    When we cook we are listening to the Blinkist* summaries - because it’s simply the best and you learn while having fun cooking.

    * = Affiliate Link