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

SWEETCORN FRITTATAS WITH MANGO CHUTNEY

SWEETCORN FRITTATAS WITH MANGO CHUTNEY

SERVES 1 LARGE OR 2 SMALL PORTIONS

FOR THE FRITTATAS:
  • 1 zucchini
  • sea salt
  • 1/2 cup (100 g) canned sweetcorn
  • 1/3 cup (40 g) cornflour
  • 3/4 cup (75 g) chickpea flour
  • 1/2 tsp. baking soda
  • 3 1/2 tbsp. vegetable stock
  • 1 tbsp. tomato purée
  • 2 tbsp. chopped scallion greens
  • freshly ground black pepper
  • olive oil

    FOR THE CHUTNEY:
  • 1/2 mango
  • 1 red onion
  • 1 inch (2.5cm) piece of fresh ginger
  • 1 tbsp. olive oil
  • 2 tbsp. white wine vinegar
  • 2 tbsp. brown sugar
  • 1 tsp. mild curry powder
  • 2 tbsp. lemon juice
  • pinch of chili powder, or to taste
  • NUTRITIONAL VALUES

    Calories: 651kcal
    Fat: 24.1g (3.4g S.Fat)
    Carbs: 96.4g
    Protein: 19.5g
    Sugar: 32.8g
    Sodium: 488mg

    METHOD

    To make the frittatas, finely grate the zucchini and combine it with 1/2 teaspoon salt in a mixing bowl. Allow to drain in a colander. Similarly, drain the sweetcorn, place it in a bowl, and roughly crush some of the kernels with a fork.

    In a mixing bowl, whisk together the cornflour, chickpea flour, and baking soda. Combine the stock, tomato purée, and scallion greens in a mixing bowl and add to the flour mixture. Squeeze as much liquid from the zucchini as possible before adding it to the flour mixture with the sweetcorn. Combine all the ingredients to make a dough- like consistency. Season with salt and pepper, then divide into 6 servings. Each one should be shaped into a small, flat cake. Heat the oil in a pan over medium heat and fry the frittatas in batches until golden brown on both sides. Allow the excess liquid to drain on paper towels.

    To make the chutney, peel the mango. Remove the pit and chop the fruit finely. Peel and finely chop the onion and ginger. In a small pan, heat the oil and sauté the onion over medium heat, then add the ginger and cook for a few minutes more. Cook for about 5 minutes, stirring constantly, until the mixture is slightly mushy but still has distinct chunks of fruit. Add the mango, vinegar, sugar, curry powder, lemon juice, chilli powder, and 2 tbsp. water. Pour into a warm, clean screw-top jar, tightly seal, and set aside to cool. Separately pack the frittatas and chutney to take with you. The frittatas are delicious both warm and cold.
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    Vegan on the Go Lukas Breucha Vegan on the Go Lukas Breucha

    GRILLED MANGO WITH RASPBERRY COULIS

    GRILLED MANGO WITH RASPBERRY COULIS

    SERVES 4 PORTIONS

  • 6 oz. (170 g) fresh raspberries
  • 1/4 cup (60 ml) orange juice
  • 2 tbsp. (28 ml) water
  • 2 tbsp. (28 ml) organic cane sugar
  • 1/2 tsp. grated orange zest
  • Pinch of salt
  • 3 lb. (1.4 kg) mango, seeded, peeled, and sliced into 1/4-inch- wide (6 mm) strips
  • NUTRITIONAL VALUES

    Calories: 257kcal
    Fat: 1.6g (0.3g S.Fat)
    Carbs: 63.7g
    Protein: 3.4g
    Sugar: 55.4g
    Sodium: 335mg

    METHOD

    Prepare a hot fire in a grill 190°C/375°F and oil the grill grates.

    While the grill heats up, puree the raspberries, orange juice, water, sugar, orange zest, and salt in a blender until smooth. To remove the raspberry seeds, strain the mixture through a fine-mesh sieve. In a small saucepan over medium-low heat, cook the coulis for 5 to 7 minutes, stirring occasionally.

    Grill the mango slices for 2 to 3 minutes per side, or until dark grill marks appear.

    Toss the mango with the raspberry coulis in a large mixing bowl and serve.
    RECIPE NOTES

    Experiment with this recipe by substituting your favourite fruits. Grilled pineapple, peaches, and plantains are all delicious.
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    Vegan on the Go Lukas Breucha Vegan on the Go Lukas Breucha

    BROCCOLI CAKES WITH MANGO & AVOCADO SALSA

    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.
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