This is an ideal recipe for those times when you are too hungry/tired/busy to even wait for pasta to cook. It takes less than 15 minutes to prepare, but is tasty and nutritious, with the tofu and vegetables providing a generous dose of goodness. Golden syrup may not seem like a natural stir fry ingredient, but it adds a nice sweetness to the sauce and is a more economical alternative to maple syrup. Marinated tofu is fairly widely available in supermarkets, although I’ve only ever seen the Cauldron brand. It’s actually really versatile, can be eaten straight from the packet and works really well in salads and sandwiches (especially combined with tomatoes and vegan mayonnaise).
Ingredients for marinated tofu stir fry (serves 2):
- 2 cloves of garlic
- A small piece of root ginger
- Oil for stir frying
- 1 packet of marinated tofu
- 1 packet of stir fry vegetables
- (Optional) 1/2 small packet pumpkin seeds
- 4 tsp soy sauce
- Juice of one orange
- 2 tsp golden syrup
- 2-4 tortilla wraps (4 mini or 2 standard size)
- Peel and crush the garlic cloves, then peel and grate the ginger. Heat a generous splash of oil in a frying pan (or wok). Preheat the oven to gas 4 (180).
- Add the garlic and ginger to the pan and sautee gently for a couple of minutes, stirring constantly and taking care not to let them burn.
- Add the tofu and stir fry for a few minutes, then add the veg and seeds. Stir fry for around five minutes. Meanwhile, mix the soy sauce, golden syrup and orange juice together. Warm the tortillas for a few minutes in the oven, but take care not to leave them in for too long as they become impossible to roll if they get to the crispy stage.
- Add the sauce to the stir fry and warm through for a few more minutes. Divide the stir fry between the tortillas, roll up and serve. As you will have guessed, the photos show them at the pre-rolled stage (rolled up tortillas are decidedly un-photogenic!)
Refreshing veg and tomato chutney are good sides
I think people often imagine vegans as wealthy individuals who can afford to spend large sums of money on expensive items found only in health food stores, before devoting several hours to coaxing their purchases into something that looks and tastes vaguely appetising.
In reality of course, people who choose animal-free diets are as diverse as any other group, with different budgets, tastes and styles of cooking. That said, many of us are pretty bargain-focused, and take great pleasure in the fact that Poundland sells cruelty-free cleaning products, while soya milk has been spotted in Lidl. In fact, animal-free food is ideal for saving money, as many of the staples can be bought at rock-bottom prices, and even fruit and veg can be good value if you look for what’s in season. Above all, key sources of protein like beans and lentils are much cheaper than meat or fish, and – as well as being cruelty-free – lack the saturated fat and other undesirables found in animal products.
A simple vegetable curry is a great way to get some nutritious protein in a quick, cheap and tasty format. If given undivided attention, I think this could be ready in under twenty minutes, as you can do all the preparation (‘all’ being mainly chopping an onion and sauteeing it) while the potatoes cook. If you don’t already have a well-stocked cupboard then the spices will slightly undermine the saving factor, but they’re a good investment for tasty cooking, don’t cost all that much and last for a long while.
Ingredients for chickpea and potato curry (serves 2):
- 2 small baking potatoes
- A jug of veggie stock
- 1 large red onion
- 2 cloves of garlic
- 2 tsp cumin seeds
- 2 tsp dried coriander
- 2 tsp garam masala
- 2 tsp tikka curry powder
- 1 can of chickpeas, drained
- 1 can of kidney beans, drained
- 1 carton of soya cream
- Peel and chop the potatoes, cutting them into fairly large chunks. Place them in a saucepan, cover them with the stock and bring it to the boil. Simmer until tender, then drain and set aside.
- Meanwhile, peel and chop the onion and crush the garlic. Heat a generous splash of oil in a saucepan, then add the onions and garlic, sauteeing until the onion is tender. Turn the heat down slightly, add the spices, and sautee for another few minutes, stirring constantly and taking care not to let the spices burn.
- Stir in the potatoes, beans and chickpeas, then add the soya cream and simmer for a few more minutes until it’s hot through.
If anyone is interested in seriously cheap and nutritious recipes, Animal Aid produces a booklet called Meat Free Feed Four for Under a Fiver, which you can download here (or order a free copy by emailing email@example.com).
I always think animal-free cooking is a lot less likely to result in culinary disasters, and Sunday lunch is no exception. Instead of struggling to synchronise the roasting of a large chunk of meat with the preparation of time-sensitive side dishes, you can potter about the kitchen preparing things and putting them aside as you feel like it, safe in the knowledge that nothing can go seriously wrong and everything can be re-heated or even served cold.
A roasted vegetable croustade with a couple of easy side dishes is a good option for a stress-free Sunday lunch. This type of thing is also fine to serve cold, so ideal if you need to leave lunch on the table and go to meet/pick up your guests. The croustade is a veganized and slightly modified version of a Rose Elliot recipe, and the bean, orange and hazelnut salad is adapted from one of Yotam Ottolenghi’s cook books. If this type of menu leaves you feeling deprived of the traditional, you could always provide some roast potatoes to go on the side (I usually do).
Ingredients for roasted vegetable croustade (serves 4):
2 large courgettes (and olive oil)
4 medium peppers (any colour except green!)
100g white bread with the crusts removed
100g ground almonds
3 cloves of garlic (crushed)
100g vegan margarine
100g pine nuts
Basil or parsley to garnish
For the sauce:
1-2 small cartons of soya cream
A good sprinkle of dried tarragon, Juice of one lemon, zest of 2
- Preheat the oven to gas 7 (220). Slice the courgettes into rectangles, lay out on a baking tray and add a good drizzle of olive oil (mix in with your hands if possible). Cut the tops off the peppers, de-seed them and place them upside-down on another baking tray.
- Put the peppers on the top shelf of the oven and the courgettes underneath. Roast until the peppers’ skins are charred (around 30-40 mins), and the courgettes are tender. When the veg is ready, set it aside and turn the oven down to gas 6 (200).
- Meanwhile, place the bread in a large mixing bowl and tear into small pieces. Add the almonds, garlic and margarine. Mix with a spoon/your hands to form a sticky dough, then mix in the pine nuts. It will feel implausibly buttery, but don’t worry- this is normal!
- Lightly grease a flan tin (medium size). Press the dough in so it’s fairly even and bake for around 20 mins until golden.
- Once the peppers are cool enough to handle, you can peel off the skins. You may not be able to get all the skin off- just concentrate on the very charred parts. Cut the peppers into long strips.
- To make the sauce, place the soya cream in a pan and add the other ingredients. About 5 mins before you are ready to use it, heat it up gently. You may want to warm the veg up in a pan too.
- When the croustade is ready, remove the side of the tin (don’t panic if it crumbles a little!) then top with the veg and garnish with the herbs. Serve with the sauce.
Ingredients for bean, orange and hazelnut salad (serves 4)
1 packet of green beans
1 packet of mange tout
1/2 a broccoli
1 packet of hazelnuts
Zest of 1 orange
Parsley and olive oil
- Preheat the oven to gas 7 (220) and bring a large saucepan of water to the boil. Simmer the veg until tender (about 5 mins) then drain and refresh under cold water.
- Meanwhile, spread the hazelnuts out on a baking tray and roast until golden (around 5 mins).
- Place the veg and hazelnuts in a large dish and add the orange zest and parsley. Drizzle with olive oil, and it’s ready to serve.
The roast potatoes probably don’t need much explanation. Just place on a baking tray, drizzle generously with olive oil and roast on about gas 7 (220) or slightly higher, until they’re golden on the outside and tender on the inside. This will take somewhere between 30 and 60 mins, depending on the size of the potatoes and strength of the oven.