Lemony Kale & Cannellini Bean Soup

Is it just me or does everybody seem to be ill right now? Colds, flus, sick bugs…everybody seems to have one! My brother’s got a particularly bad case of tonsillitis right now, so with him in mind, I came up with this flu-fighting soup packed full of all those brilliant vitamins and minerals to help you get back on the mend, or even to protect you from getting the viruses themselves! Even if you’re not ill, this is some great comfort food that will make you feel all warm and fuzzy inside — totally hygge! Oh, and did I mention this dish is 100% vegan and jam packed with protein?

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Ingredients (Serves 2)

  • 1 400g tin of cannellini beans or 250g of your own pre-soaked cannellini beans
  • 1 bunch of kale
  • 1 stick of celery
  • 1 onion
  • 1 garlic clove
  • 1/2 a lemon
  • 1 tablespoon of olive oil (or any other vegetable oil)
  • 1 litre of vegetable stock
  • Salt & Pepper for seasoning

Method

  1. Heat the olive oil in a pan over a medium heat. Finely slice the onion and celery into half rings, and add them to the pan.
  2. Once the onions and celery have begun to soften up, mince the garlic, then add it to the pan. The garlic must be added later, otherwise it may burn, as it takes a shorter time to cook.
  3. Once the vegetables in the pan have completely softened, remove the thick stems from the kale and then tear the kale into roughly 2-inch pieces. Add the kale to the pan, and give the mixture a stir.
  4. Add the vegetable stock and bring to a boil. Once the soup is boiling, reduce the heat back down to a simmer.
  5. Squeeze the juice of half a lemon into the pan, then give the soup a mix. Season with pepper, and add salt to taste. Be careful though as the stock will already be salty!
  6. Place the lid on the pan and simmer for 3 minutes. Then, add the drained cannellini beans to the mix, and simmer for around 4-5 minutes, or until the kale has softened and been fully cooked through.
  7. Serve into two bowls, and enjoy! Feel free to add your own herbs or vegetables to garnish. For example, you could add some diced avocado or chopped up parsley to make it your own!

 

Vegan Chinese Vegetable Soup

Happy Chinese New Year! 新年快乐!

As it’s so cold here in Switzerland, I decided to celebrate the new Chinese Lunar Year by preparing a comforting bowl of warm soup using Chinese ingredients.

Where I live, it’s really hard to find international ingredients. So, for the mushrooms I had to use button mushrooms, but if you can find Shiitake, I would definitely recommend them as they would provide a more pungent, meatier taste. Likewise, I had to use green cabbage and a yellow onion, but if you can get a hold of some Chinese cabbage and spring onions, even better! It will really take your soup that much further. I also LOVE spicy food, so I made this soup pretty hot. If you don’t like yours as hot, or would prefer it even hotter, feel free to change the amount of chili used.

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Ingredients (Serves 2)

  • 1 handful of mushrooms
  • 1/2 a head of cabbage
  • 1 handful of mung bean sprouts
  • 100g of bamboo shoots
  • 1 garlic clove
  • 1 small onion
  • 1 tablespoon of sesame oil
  • 1/2 a bird’s eye chile (optional, or to taste)
  • 1 litre of vegetable stock
  • 1 tablespoon of soy sauce
  • A couple of chives for garnish (optional)

Method

  1. First, add the oil to a pan and put to a medium heat. As the pan begins to warm up, finely dice the garlic and chili, then thinly slice the onion. Add the chili and onion to the pan, and then once the onion begins to soften up, add the garlic.
  2. Slice the mushrooms, and then add them straight to the pan.
  3. As the mushrooms are cooking, slice up the cabbage. Once the mushrooms are beginning to brown, add the mung bean sprouts, bamboo shoots and cabbage to the pan. Stir the mixture before adding the soy sauce.
  4. After a couple of minutes, or when the vegetables begin to soften up slightly, add the vegetable stock. Bring the soup to a boil, then reduce the heat to a simmer. Put a lid on the pan, and leave it to cook for around 10 minutes, or when the cabbage has been fully cooked through (you can test this by pricking a piece with a fork. If the fork goes smoothly through, the cabbage will be cooked).
  5. Ladle the soup into to bowls, then garnish with chives and enjoy! Happy Chinese New Year everyone!

Strawberry & Cashew Oatmeal

Honestly, you can’t get a better meal than a balanced one. That’s why I think that this strawberry and cashew oatmeal is the perfect start to the day. It’s got protein (the cashews), wholegrains (oats), 1 of your 5 a day (strawberries) and fibre! I think that the cashews and strawberries go so well together because the cashews provide both a creamy texture and taste. For me, it tastes like a healthy, vegan alternative to strawberries and cream, so why not give it a go and give yourself a guilt-free nutritious treat for breakfast?

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Ingredients (Serves 1)

  • 50g of oats
  • 200ml of cashew milk (or another non-dairy milk of your choice)
  • 1/2 tsp of vanilla extract (optional)
  • A pinch of salt
  • A few cashews (around 5-10)
  • A handful of strawberries (Around 5)
  • 1 tbsp of maple syrup (optional)

Method

  1. Add the oats, milk, vanilla and salt to a pan and place over a medium heat. Cook for 5 to 10 minutes depending on your desired consistency.
  2. Once the oats have cooked, place them into a serving bowl.
  3. Roughly chop the cashews and then slice the strawberries in half. Top your oatmeal with the cashews and strawberries. Drizzle with maple syrup for sweetness.

 

Wholewheat Farfalle with Tomato Sauce & an Egg

Whenever I go to Spain, my grandmother always makes me a traditional Spanish meal called ‘Arroz con tomate’. Every child who has grown up in Spain will know about this and will undoubtedly have eaten it many times after a long day at school. ‘Arroz con tomate’ is simply white Spanish rice, covered in tomato sauce and topped with a fried egg. Using this dish as my inspiration, I decided to create a healthier alternative. I swapped the white rice for wholewheat pasta, in order to bring more fibre and protein to the dish. The use of wholewheat pasta also makes the dish more filling, so you won’t be hungry straight after the meal, and you won’t need to serve yourself huge portions! I kept the tradition of the tomato sauce, but instead of a fried egg, I decided that it would be nice to top the dish with a poached egg. I not only did this because it is a healthier alternative to frying an egg, but I also much prefer the taste and texture of poached eggs.

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Ingredients (Serves 1)

  • 80g of dry wholewheat farfalle pasta (Other small pastas like penne or fusilli are a great alternative too)
  • 800ml (3 cups) of water & another 800ml (3 cups) of water
  • 3-4 tbsp’s of tomato sauce
  • 1 egg
  • 1 tbsp of vinegar
  • Salt and pepper for seasoning

Method

  1. Pour 800ml (3 cups) of water into a pan and bring to a boil. Add a pinch of salt, then add the dried pasta. Cook until al dente, which should be around 8-10 minutes (this varies according to the type of pasta you have bought, so I would check the back of your packet).
  2. Once the pasta has cooked, drain the pasta but keep a few tablespoons of the pasta water, as the starchy water will help to bind the tomato sauce to the fusilli.
  3. Heat the tomato sauce in a pan with the remaining pasta water over a low heat. Once it has heated up (or if you can see small bubbles forming), gently fold in the cooked pasta. Once the mixture has combined, you can take it off the heat.
  4. Fill up another pan with the other 800ml (3 cups) of water and the vinegar. Bring to a simmer, then with a spoon, create a ‘vortex’ in the water by mixing the water clockwise. Crack your egg into the water. It should take around 3 minutes for the egg to poach, but you should check every minute by taking the egg out of the pan with a spoon and gently pressing your finger on the yolk to see if it is your desired consistency.
  5. Place your pasta in a serving bowl, then add the poached egg on top. Season with salt and pepper, and enjoy.