Main Dish

Sneaky Chickpea Burgers:

Sides/Condiments
Vegan Parmesan Cheese:

Soup/Sauce
Tomato Basil Marinara Sance:

1 cup carrots, cut in discs

cup chopped red bell pepper
1 medium-large clove garlic
2 cans chickpeas
cup nutritional yeast
1 tbsp tomato paste
1 tsp sea salt
1 tsp red wine vinegar
tsp Dijon mustard
Black pepper
1 tsp thyme or rosemary leaves
1 cup rolled oats

cup almonds
cup raw cashews
cup nutritional yeast
tsp salt
tsp garlic powder

8-10 large tomatoes

2-3 tbsp olive oil
5 large basil leaves
6 cloves of garlic
Salt and pepper

1. Pulse until a fine meal forms

2. Store in air tight container in fridge for up to a
month

1. Cut tomatoes in halves, toss in olive oil and

season with salt and pepper
2. Line them face up on baking sheet together
with basil leaves and garlic
3. Roast at 200 degree Celsius for about 60 min
4. Once cooled, place everything in a food
processor and process until smooth

1. In a food processor, add carrots, bell pepper

and garlic, pulse until finely chopped.
2. Add everything except rolled oats and process.
Process until smooth.
3. Add oats and pulse through
4. Remove bowl and place in fridge to chill
mixture for about 30 minutes
5. Place patties in non-stick skillet over medium
and medium high heat to cook for about 7-8
minutes or until golden brown on each side OR
bake for 20 minutes at 200 degrees (flip at 10
minutes)

BBQ green bean snacks:

Green beans
Olive oil
2-3 tsp of spice mix:
2 tbsp Paprika
1 tsp coriander
1 tsp sugar
1 tsp salt
1 tsp cumin
tsp curry powder
tsp black pepper
tsp thyme
1. Blanch beans in boiling water for 2 minutes
2. Drain and set aside to dry
3. Mix spices
4. Toss green beans with olive oil and toss with 23 tsp spice
5. Spread beans and bake for 35 minutes. Check

Vegetable Stock (6 cups):

1 large onion, peeled and chopped
2 large carrots, peeled and chopped
2 celery stalks, chopped
8 cloves garlic, peeled and smashed
Optional: corn cobs
1. Sautee vegetables for 5 to 10 minutes, adding
water to prevent them from sticking
2. Add about 2 litres of water and bring to a boil.
3. Lower heat and simmer, uncovered for 30
minutes. Strain and discard solids

Cumin-Spiced Red Lentil Burgers (4 serv):

1 cup red lentils
6 tbsp olive oil
1 small onion, finely chopped
3 medium carrots, finely chopped
2 garlic cloves, minced
1 tsp ground cumin
cup plain, dry bread crumbs (12 tbspn)
Herbs
2 large eggs, lightly beaten
1 tbsp salt
1/2 tsp ground pepper
1. Cook lentil till tender
2. Heat 2 tbsp of olive oil, add onion and cook
until golden. Add carrots and garlic, cook till
carrot soften.
3. Stir in cumin and remove from heat.
4. Mix in lentils, bread crumbs, herbs, eggs, salt
and pepper. Form mixture into 16 burgers
5. Brush both side of burger with olive oil, bake
till golden

every 5 minutes remove anything is crispy and

brown
6. Remove and allow to cool

Carrot Ginger Soup (4-5 serv):

3 tbsp unsalted butter
6-7 large carrots, peeled and sliced thin
2 cups chopped onion
Salt
1 tsp minced ginger
2 cup stock
2 cups water
3 large strip zest from orange
Garnish
1. Melt butter in soup pot over medium heat and
cook the onions and carrots, stirring until onions
soften, 5-8 mins. Do not let anything brown.
Sprinkle 1 tsp of salt over carrots and onions as
the cook
2. Add stock, water, ginger and orange zest. Bring
to simmer, cover and cook until carrots soften.
About 20 mins.
3. Remove orange zest. Let cool and process soup
in blender in batches until completely smooth.
Season according to taste

Sweet Potato Veggie Burgers (6-8 patties):

5 ingredient tomato basil soup:

1 medium sweet potato, baked and peeled

400-450g of beans
cup onions, chopped
2-3 tsp tahini (roasted sesame seeds and olive oil)
tsp apple cider vinegar
1 tsp garlic powder
- 1 tsp chipotle powder
tsp black pepper
1/3 cup nutritional yeast or oat flour
- 1 cup finely chopped greens (spinach)
Optional: Breadcrumbs from crispy coating

800 grams tomatoes

1 large onion
3 cloves garlic
2 tbsp oil
handful of chopped basil leaves
salt pepper

1. Bake sweet potatoes till tender.

2. Add potatoes and beans to a large bowl and
mash.
3. Fold in onions and mash. Add other ingredients
and mash till thicken.
4. Form burger mixture into patties and roll them
in breadcrumbs.
5. Place patties in skillet cooking 1-3min on each
side just to brown.
6. Bake patties for 10-15 mins
To reheat: warm in 200 degree oven till warm
through (about 12-15 minutes)

1. Saute onion and garlic

2. Add tomato and 400 ml water and bring to boil
3. Reduce to simmer and add basil to cook for 20
minute
4. Puree

Vegan Eggplant Crunchburger:

1 large or 2 medium eggplants, peeled and cubed
2 tbsp olive oil
1 shallot, minced
1 cup nutritional yeast
1 clove garlic
1 tsp salt
tsp black pepper
1 tbsp fresh parsley, chopped
1 cup bread crumbs
1. Heat 1 tbsp oil over medium high heat, add
eggplant cubes and saute until brown and very
soft (10-12 mins)
2. Transfer to a large bown and mash
3. Add shallot, cheese, garlic, salt, pepper and
parsley. Mix and THEN add breadcrumbs bit by
bit until mixture will hold up as burger.
4. Place in fridge for 30 minutes. Then form
patties
5. Pan sear burgers until slightly brown and you
can lift without breaking it.
One pan Mexican Quinoa (4 serv):
1 tbsp olive oil
2 cloves garlic, minced
1 jalapenos, minced
1 cup quinoa
1 cup veggie broth
1 can black beans, drained and rinsed
400-450g tomatoes diced

1 cup corn kernels

1 tsp chili powder
tsp cumin
Salt to taste
1 diced avocado
Juice of 1 lime
1. Heat olive oil in large skillet over medium high
heat, add garlic and jalapeno and cook about 1
min
2. Stir in quinoa, veggie broth, beans, tomatoes,
corn, chili powder and cumin, season with salt
and pepper to taste. Bring to boil, reduce heat
and simmer until quinoa is cooked through (20
minutes)
3. Stir in avocado and lime juice.