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Waste-Not Want-Not Soup

Don’t throw those vegetable scraps away. You can slow-simmer them for a flavourful vegetable broth, or you can turn them into a hearty soup that’s very easy on the budget.
Ingredients:
2 medium onions, medium chopped
3 parsnips, medium dice
3 carrots, medium dice
1 small turnip or swede, medium dice
Stems from a bunch kale, chopped
Cauliflower leaves, chopped
Outer leaves of a savoy cabbage, finely shredded
Stem of 1 broccoli head, chopped
Inner stalks and leaves of celery, chopped
2 potatoes, medium dice
2 l vegetable broth
2 tsp turmeric
1.5 cups soup mix
Salt and pepper, to taste

Directions:
1) Sauté the onion in a large soup pot until lightly coloured.
2) Add the rest of the ingredients, bring to a boil, cover and simmer for 30-45 minutes or until vegetables are cooked to your liking.
3) Serve.

Broccoli with Hazelnuts

Quick, easy, and incredibly delicious, this serves 4 as a side.

Ingredients:
1 head broccoli, cut into florets (save the stem for salads or stir-fry)
1/4 cup hazelnuts
1/4 tsp ground ginger
1/4 tsp chilli flakes
1/2 tbsp soy sauce

Directions:
1. Lay the hazelnuts on a baking tray. Place in an oven heated to 170C for about 10 minutes, or until golden.
2. Meanwhile, bring a pot of water to a simmer. Add the broccoli and cook 4-5 minutes until done to your liking. Drain, and run under cold water to stop further cooking.
3. Remove hazelnuts from oven, place into a tea towel, and rub to remove the skins. Allow to cool until suitable to handle, and then roughly chop.
4. Toss the broccoli with nuts, ginger, chilli flakes, and soy sauce in the pot to heat through.

Fennel and Mushroom Penne in a Lemon and Garlic Sauce

Delicately fragrant, vivid, and lively, this comforting gluten-free dish is full of nutrients. Eat your fill!

Serves 2

Ingredients

1 leek, finely chopped
250g mushrooms, sliced
1 fennel bulb, quartered and finely sliced
150g tenderstem broccoli (substitute with broccoli florets if tenderstem is hard to find)
5 sage leaves, finely minced
Small bunch each basil and parsley, minced
200g brown rice pasta
2 large handfuls baby spinach

For the sauce

50g white beans of choice
150g silken tofu, drained
Zest 1 lemon
Juice 1/2 lemon
3 garlic cloves, peeled and minced
1 tbsp nutritional yeast flakes
1/4 cup unsweetened, unflavoured all-plant milk of choice (soy milk used here)
Salt and freshly ground black pepper to taste

Directions
1. Steam the fennel and broccoli until just tender (about 5 minutes).
2. Meanwhile, cook the pasta according to package directions, drain, reserving 1 cup of cooking liquid, and rinse to remove the excess starch.
3. Sauté the leeks and mushrooms over a medium heat in a non-stick pan until softened (about 5 minutes). Add the sage.
4. Blend all the sauce ingredients. Taste and adjust seasonings if desired.
5. Add the sauce to the leeks and mushrooms vegetables, thinning out to desired consistency with a little of the reserved cooking water. Toss in the pasta, fennel, and broccoli to warm through.
6. Serve the pasta on a bed of spinach, garnished with a little extra lemon zest, more black pepper, and the minced basil and parsley.

Jewelled Greens and Beans Salad

A simple, filling, and nutritious salad that’s full of flavour and texture. This would work well with miso-ginger salad dressing or even balsamic vinaigrette.

Ingredients (per serving)

1 cup baby spinach leaves
1/2 cup cooked rice
1/2 cup beans of choice
1 cup steamed broccoli
1 carrot, peeled and cut into strips with the peeler
2 tbsp pomegranate seeds

Directions

Use the spinach as a base, top with the rest of the ingredients, and enjoy.

Simple Silky Greens Soup

Ideal for novice cooks, this serves 6, and takes under 20 minutes to make.

Ingredients
1 leek, roughly chopped
4 cloves garlic, roughly chopped
1 head broccoli, in florets
2 courgettes (zucchini), roughly chopped
200g frozen green beans (French beans)
200g frozen garden peas
150g spinach, roughly chopped
1.5 litres vegetable stock
2 tsp curry powder
1 tsp smoked paprika
Black pepper, to taste

Directions
1. Heat a large stock pot over a medium low heat, and sauté the leeks for about 3 minutes until starting to soften. Add the garlic and sauté for 30 seconds more.
2. Add the rest of the ingredients except for the pepper.
3. Bring to a boil, reduce heat, and simmer 10 minutes.
4. Blend in batches, return to the pot, and season with black pepper (and, if you like, some crispy fried onions and all-plant (e.g. soya, coconut, almond) plain yogurt).

Oil-Free Sambal Stir Fry

Warming but not overly spicy, with plenty of fragrant aromatics, this is a great way to enjoy a stir fry without the oil. This recipe serves 2-4, depending on the quantity of noodles used.

Ingredients

300g tempeh (approx.)
1 head of broccoli, in florets
2 pak choi, chopped; stems and leaves separated
1 red pepper, finely diced
3 tbsp soy sauce
2 tbsp rice vinegar
1 tbsp maple syrup
1 heaped tbsp suitable-for-vegans sambal oelek paste
1 heaped tbsp suitable-for-vegans garlic ginger paste
1 tbsp lime juice
1 tbsp cornflour
1 tbsp sesame seeds
Soba noodles, to serve

Directions

1. Steam the tempeh for about 12 minutes to remove the bitter flavour. Place the broccoli in another steamer basket on top and steam for 3 minutes more. When cooked, plunge broccoli into a bowl of cold water to stop it cooking. Drain as soon as it’s cool.
2. Meanwhile, mix the soy sauce, vinegar, maple syrup, pastes, lime juice, and cornflour, and set aside.
3. Heat a non-stick frying pan over a medium high heat. Cube the tempeh, and add to the frying pan, and cook, tossing occasionally, until golden on each side (about 8 minutes). Set aside and keep warm.
4. Add the broccoli and pak choi stems to the frying pan, along with a splash or two of water or vegetable broth. Cook for about 4 minutes, until the broccoli starts to soften. Add the pak choi leaves, red pepper, and tempeh, until pak choi is wilted (about 2 minutes).
5. Cook the rice noodles according to the package directions.
6. Add the sauce to the vegetables and tempeh, and allow the sauce to reduce and thicken slightly (about 2 minutes).
7. Serve the rice noodles with the vegetables and sauce, and sprinkle with sesame seeds.

Creamy Broccoli Soup

This speedy Creamy Broccoli Soup takes under 20 minutes, is oil-free, and serves 2 (generous portions) and is great for those on a tighter budget. The spices create an interesting flavour profile with just a tiny bit of heat.

Ingredients

1 onion, roughly chopped
2 stalks celery, roughly chopped
1 large carrot, peeled and roughly chopped
2 tbsp wholemeal flour
1 large head broccoli, roughly chopped
4 cups vegetable broth
3/4 cup coconut milk
1 tsp suitable-for-vegans yellow or Dijon mustard
1/2 tsp garlic powder
1/2 tsp paprika
1/2 tsp cumin
1 tsp salt
pinch white pepper

Directions

1. Heat a soup pan or large pot over a medium-low heat. Add the onion, celery, and carrots, and cook, stirring frequently, for about 5 minutes, adding a splash or two of water if the vegetables start to stick.
2. Mix the flour with 1/4 cup vegetable broth from the 4 cups. Add to the vegetables and cook stirring, for 1 minute more.
3. Add the rest of the ingredients to the pot. Bring to a boil, reduce heat, cover, and simmer for 10 minutes until the vegetables are tender.
4. Blend the soup with an immersion blender, or in batches in a jug blender. Season to taste, and adjust the seasoning if desired.