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

ROASTED CAULIFLOWER TOMATO SOUP

ROASTED CAULIFLOWER TOMATO SOUP

SERVES 4 PORTIONS

  • 2 lb. (910 g) cauliflower florets
  • 1 1/2 tsp. olive oil
  • 1/4 tsp. sea salt
  • Pinch of freshly ground black pepper
  • 2 cups (475 ml) gluten-free vegetable broth
  • 1 cup (160 g) diced white onion
  • 1 can (14.5 oz., or 410 g) organic tomato sauce
  • 1 can (14.5 oz., or 411 g) organic diced tomatoes
  • 1 can (15 oz., or 425 g) chickpeas, rinsed and drained
  • 2 cups (72 g) loosely packed chopped Swiss chard
  • 1 tsp. dried Italian seasoning
  • 1/4 tsp. crushed red pepper flakes
  • Salt and freshly ground black pepper, to taste
  • NUTRITIONAL VALUES

    Calories: 528kcal
    Fat: 9.2g (1.1g S.Fat)
    Carbs: 91.1g
    Protein: 27.9g
    Sugar: 26.4g
    Sodium: 1097mg

    METHOD

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

    Toss the cauliflower florets with the olive oil, salt, and pepper to coat evenly. Roast for 30 minutes, spread out on a baking sheet. To ensure even browning, stir the florets halfway through the cooking time.

    Warm 1/4 cup (60 mL) vegetable broth in a large pot over medium heat while the cauliflower roasts. When the pot is hot, add the onions and sauté until translucent, about 3 to 5 minutes. Add the remaining vegetable broth, tomato sauce, diced tomatoes, and chickpeas.

    Bring the mixture to a boil, then reduce to a simmer. To the soup, add the Swiss chard, Italian seasoning, and red pepper flakes. Add the roasted cauliflower to the soup slowly, stirring it in. Cover the pot with a lid and continue to cook for 5 minutes. Season with salt and black pepper to taste. Serve immediately.
    RECIPE NOTES

    To give this soup more body, combine 1 cup (185 g) cooked quinoa with the roasted cauliflower.
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    Vegan on the Go Lukas Breucha Vegan on the Go Lukas Breucha

    ROASTED BROCCOLINI AMANDINE

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

    ROASTED CHICKPEAS

    ROASTED CHICKPEAS

    SERVES 2 SNACK PORTIONS

  • 3/4 cup (200 g) canned chickpeas (drained weight)
  • 2 tbsp. olive oil
  • 2 tsp. garam masala
  • 1 tsp. sea salt
  • 1 tsp. onion powder
  • NUTRITIONAL VALUES

    Calories: 397kcal
    Fat: 18.5g (2.5g S.Fat)
    Carbs: 46.5g
    Protein: 14.6g
    Sugar: 8.5g
    Sodium: 959mg

    METHOD

    Preheat the oven to 200°C/400°F. Drain the chickpeas and pat them dry with a kitchen towel before placing them in a bowl. Gently mix in the oil, garam masala, salt, and onion powder with your hands until the oil and spices are evenly distributed.

    Line a baking sheet with parchment paper and spread the chickpeas in a single layer on it. Bake for 10 minutes in the centre of the oven, then turn. Raise the oven temperature to 220°C/425°F and bake for 10–13 minutes more. Allow to cool completely before serving to crisp up.
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