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

HEARTY LENTIL RICE SOUP MIX

HEARTY LENTIL RICE SOUP MIX

SERVES 6 TO 8 PORTIONS

  • 1 cup (200 g) black pearl rice or wild rice
  • 3/4 cup (150 g) dried green lentils
  • 1/2 cup (15 g) dried porcini mushrooms
  • 1/2 cup (10 g) dried shiitake mushrooms
  • 1/4 cup (20 g) dried chopped onions
  • 1 tsp. dried garlic granules
  • 1 tsp. dried rosemary
  • 1 tsp. dried thyme
  • 1 tsp. salt, or more to taste
  • 1/2 tsp. black pepper, or more to taste
  • 1/2 tsp. dried marjoram
  • 1/2 tsp. ground mustard
  • 1/4 tsp. celery seed
  • 8 cups (1920 ml) water
  • NUTRITIONAL VALUES

    Calories: 134kcal
    Fat: 0.7g (0.1g S.Fat)
    Carbs: 24.7g
    Protein: 7.2g
    Sugar: 1g
    Sodium: 361mg

    METHOD

    Except for the water, combine all of the ingredients in a 32-oz. (945 ml) jar that can be tightly sealed.

    When you're ready to cook the soup, combine the contents of the jar with the water in a large soup pot. Bring the water to a boil over medium-high heat. Cover with a lid, reduce to a medium heat, and bring to a simmer. Cook for 40 to 45 minutes, stirring occasionally, or until the lentils and rice are tender.

    Taste the soup and season with additional salt or pepper as desired. Serve immediately.
    RECIPE NOTES

    If you want to make these into individual servings rather than a large batch, divide the ingredients into 6 zip bags to carry with you.
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    Vegan on the Go Lukas Breucha Vegan on the Go Lukas Breucha

    LENTIL BALLS WITH ZESTY RICE

    LENTIL BALLS WITH ZESTY RICE

    SERVES 4 PORTIONS

    FOR THE LENTIL BALLS
  • 2 cans (30 oz., or 850 g) black or brown lentils, drained and rinsed
  • 1 cup (100 g) walnut halves
  • 3 tbsp. (5 g) chopped dried mushrooms
  • 1 1/2 tbsp. (25 g) tomato paste
  • 3 tbsp. (5 g) fresh parsley
  • 3/4 tsp. salt
  • 1/2 tsp. black pepper
  • 1/2 cup (80 g) gluten-free breadcrumbs

    FOR THE ZESTY RICE
  • 2 2/3 cups (635 ml) water
  • 1 1/3 cups (255 g) basmati rice
  • 2 tbsp. (30 ml) lemon juice
  • 1 1/2 tbsp. (5 g) minced fresh parsley
  • 2 tsp. (4 g) lemon zest
  • 1/8 tsp. salt, or to taste

    FOR THE ASSEMBLY
  • 2 cups (100 g) chopped lettuce
  • 1 cup (130 g) halved cherry tomatoes
  • 1/4 cup (35 g) slivered red onion
  • 4 lemon wedges
  • NUTRITIONAL VALUES

    Calories: 697kcal
    Fat: 20.6g (1.5g S.Fat)
    Carbs: 100.5g
    Protein: 29.9g
    Sugar: 7.3g
    Sodium: 1274mg

    METHOD

    TO MAKE THE LENTIL BALLS
    Preheat the oven to 375oF (190oC, or gas mark 5), and line a baking sheet with parchment paper or a silicone baking mat.

    In a food processor fitted with an S-blade, combine the lentils, walnuts, dried mushrooms, tomato paste, parsley, salt, and pepper. Pulse the mixture until it is broken up into smaller pieces but not a paste. Fold the breadcrumbs into the lentil mixture until evenly distributed.

    Form twenty (2 tbsp) lentil balls (30 g) with your hands and place them on a baking sheet. Bake for 10 minutes, then flip them over and continue to bake for another 10 minutes. Allow them to cool for 7 to 10 minutes on a rack before removing.


    TO MAKE THE ZESTY RICE
    Bring the water and rice to a boil in a 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 tender. Stir in the lemon juice, parsley, lemon zest, and salt until well combined. If desired, season with additional salt.


    TO ASSEMBLE
    In a mixing bowl, combine the lettuce, tomatoes, and red onions, then divide among four plates or containers. Then, divide the rice and lentil balls among the plates. Serve garnished with a lemon wedge.
    RECIPE NOTES

    The lentil balls can be made ahead of time and frozen for later use!
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    Vegan on the Go Lukas Breucha Vegan on the Go Lukas Breucha

    ARABIAN RICE

    ARABIAN RICE

    SERVES 2 LARGE PORTIONS

  • 1 1/3 cups (250 g) long grain rice
  • 1 carrot
  • 1/2 red pepper
  • 1 shallot
  • 1 garlic clove
  • 5 1/2 oz. (150 g) seitan
  • 1 1/2 tbsp. olive oil
  • 1 tsp. tomato purée
  • finely grated zest and juice of 1/2 unwaxed orange
  • 2 cups (500ml) vegetable stock, plus, extra if needed
  • 1/2 cup (50 g) slivered almonds
  • 1/2 tsp. pul biber (Aleppo pepper, or Turkish chili flakes)
  • pinch of saffron threads
  • pinch of ground cinnamon
  • pinch of ground cumin
  • pinch of ground cardamom
  • sea salt
  • freshly ground black pepper
  • freshly grated nutmeg
  • handful of raisins (optional)
  • NUTRITIONAL VALUES

    Calories: 1091kcal
    Fat: 27.5g (4.3g S.Fat)
    Carbs: 128g
    Protein: 74.6g
    Sugar: 17.3g
    Sodium: 1553mg

    METHOD

    Rinse the rice in a strainer until the water runs clear. Set aside and allow to drain. The carrot should be peeled and finely chopped. Remove the seeds from the pepper and finely chop it. The shallot and garlic should be peeled and chopped.

    Cut the seitan into bite-sized chunks. In a pan, heat the oil and sauté the seitan on all sides over high heat. Combine the tomato purée, carrot, pepper, shallot, garlic, and orange zest and juice in a mixing bowl. Add the rice and enough stock to completely cover it. Simmer for about 20 minutes, stirring occasionally and adding more stock as needed, over medium heat, until cooked.

    In the meantime, toast the slivered almonds in a dry skillet. Season the rice with pul biber, saffron, cinnamon, cumin, and cardamom, as well as salt, pepper, and nutmeg to taste. Add the raisins and mix well (if using). Divide the mixture between two lunchboxes and top with the almonds.

    Serve the kabsa hot, if possible, but it also tastes great cold or at room temperature.
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