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).
1 beetroot per person
2 small carrots
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)
Stock cube or bouillon
Yoghurt/ice cream for serving
Bread of choice to accompany the soup
Selection of pictures from the cooking class
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.
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
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.
Put your roasted parsnips & extras into a saucepan, add 1 tin of coconut milk and blend.
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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