Week 16 - a 3 course vegan supper

#vegan #vegetarian #beetroot #lentils #parsnips #dates

A surprisingly easy 3 course vegan supper starting with a creamy roast parsnip soup, followed a main of lentil and beetroot stir fry (optional goats cheese), finished off with a date pudding (no refined sugar).

Basic ingredients

5-6 parsnips

1 beetroot per person

2 onions

2 tomatoes

2 small carrots

1 banana

Greens of your choice: spinach, kale, chard

Tin of coconut milk

Green lentils (or a tin of cooked green lentils)

1 egg (or 2tbsp chia seeds if going vegan)

Self raising flour

Bicarbonate of soda

100g dates (good quality)

Maple syrup/golden syrup/treacle

Spices: cumin seeds, coriander seeds, mustard seeds, chilli, garlic, tumeric, cinnamon, ground ginger, vanilla

Luxury ingredients (optional)

Goats cheese

Balsamic vinegar

Fresh parsley

Stock cube or bouillon

Yoghurt/ice cream for serving

Bread of choice to accompany the soup

Selection of pictures from the cooking class

PREP

• Oven on 200/180 fan/gas mark 6

• Put green lentils (60g/pp) in a saucepan with 3 times the water and a stock cube. Bring to boil and simmer until tender.

• Peel and thickly slice 1 beetroot per person - put on tray with olive oil & pop in oven

• Peel the parsnips, chunky chop and put on a tray with 1 chopped onion, 3 peel garlic cloves and the tomatoes

• Mix 5 glugs of olive oil with 1tbs of coriander seeds, cumin seeds & mustard seeds, 1tsp of paprika, chilli powder to taste. Drizzle over parsnips tray and pop in the oven.

COOK

For the date pudding, put the following items in a mixing bowl:

• 1 mashed banana

• 2 grated carrots

• 100g chopped dates

• 2tsp treacle/honey/maple syrup

• 1tbsp butter/margarine

• 1 egg

• 1tsp each of cinnamon, ginger powder, bicarbonate of soda and vanilla

Mix well. Then add 125g of self-raising flour.

Grease 4 microwavable mugs and put in some mixture to half way. Set aside.

Cooking time (for later), 90 seconds per mug in the microwave, leave to stand for a minute.

The stir fry

Saute one chopped onion on a medium-high heat until browned, add 2 gloves of minced garlic. Inhale the garlicky fragrance.

Add in 2-4 big handfuls of your greens, stir for a few seconds then add the lentils. Add in chunks of goats cheese (if using) and the beetroot. Take off the heat and cover for later.

The soup

Put your roasted parsnips & extras into a saucepan, add 1 tin of coconut milk and blend.

GARNISH

When you're ready to serve, warm the soup and top with fresh parsley, salt & pepper.

Serve the lentil dish also topped with some fresh herbs (parsley/thyme) and a drizzle of balsamic vinegar if you fancy.

Lastly, the puds! Drizzle over some more syrup to taste and serve with ice cream/cream/custard (vegan options all available) and fresh red fruits.

Thanks everyone who joined, it was great fun!

Join us for a Tuesday cooking class.

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