Vegan mac'n'cheese

Serves: 3
Total Cost: €9

2 ½ cups of macaroni
2 cups of cubed potatoes (around 2 or 3 medium sized)
½ cup carrots
1 onion
¾ cup of cashew nuts (soaked in warm water for 30 mins)
1 or 2 garlic cloves
Juice of ½ a lemon
1 tsp of smoked paprika
1 tsp of mustard powder
1 tsp of garlic powder
½ cup of Coconut milk (coconut cream, almond milk or any other cooking cream also works)
2 tbsp of Nutritional yeast
Salt & Pepper to taste
½ cup breadcrumbs

Start by soaking your cashew nuts in hot water for at least 30mins. In the meantime, roughly chop the onion, potatoes, carrots and garlic, put them in a pan with enough water to just cover them and bring to a boil until they are soft. Drain the veggies, but save some of the cooking water. Throw all remaining ingredients in a blender with a little bit of the vegetables water, until the sauce is smooth and creamy. Make sure to taste as you go and adjust the flavours. In a separate pan, cook the macaroni as normal. Once ready, pour both pasta and sauce into a baking tray, top it with the breadcrumbs and oven bake for 10 mins at 175 degrees.

Optional: caramelised onions or vegan bacon/sausage for an extra boom!

No Chicken’n’Pesto Pasta with Grilled veggies

Serves: 2
Total cost: €9.50

2-3 cups of pasta (any that you prefer)
Vegan pesto
Vegan chicken pieces
1 tbsp Italian Herbs
Salt & pepper to taste
Bag of frozen grilled Italian Veggies

Sautee the vegan chicken with the spices and herbs for 5 mins, then throw in the grilled frozen vegetables and cook until golden brown. Make sure to stir often so it doesn’t stick. In the meantime, cook the pasta in salted water. Once the pasta is cooked, save some of the cooking water. Mix the pasta with the chicken and veggies and add a few dollops of pesto (to your taste – but remember pesto can be overpowering so start with a little and add as needed). And it’s ready! If you have some lying around, sprinkle some vegan parmesan for the perfect finish.

Nutty Banana Protein Oats

Serves: 2
Total cost: €6

1 cup oats
1 mashed banana
1 tsp vanilla essence
1 tsp peanut butter (or any other nut butter)
1 tbsp chia seeds or hempseed
2 cups almond milk or water

Optional (toppings): Berries, nuts, seeds or slices bananas to use as topping

Put all ingredients in a saucepan and stir it on low fire, until the mixture thickens. You can adjust the milk to your own preference; if you prefer it thicker or runnier. And easy as that, your power breakfast is served!

Tofu Scramble

Serves: 2
Total cost: €9

1 tsp olive oil
1 onion
2 garlic cloves
1-2 cups cherry tomatoes
1 red bell pepper
2 cups Spinach
1 pack of tofu – crumbled
1 tsp cumin
1 tsp turmeric
1 tsp smoked paprika
1 handful of almonds (optional)
Salt & pepper to taste
Brown bread slices

Chop all veggies into small strips or cubes. Drizzle a frying pan with the olive oil, and fry the onions on medium fire until soft, then add the red peppers and cook for a few more minutes. Then add the tofu, garlic & spices and cook for a further 5-10 mins. Lastly, add the tomatoes and spinach, cover the pan if you can as this will keep the moisture in and help cook the spinach faster. It will also make your scramble juicier. Once the spinach and tomatoes are fully soft, your dish is ready. If you want a nice crunchy contrast, roast some almonds in the oven (10-12 mins) and throw them into the mix. Finish off with salt and pepper to taste and enjoy it with some crusty brown bread slices.

Chilli Sin Carne

Serves: 3-4
Total cost: €9

1 Onion
3 garlic cloves
2 tomatoes
1 bell pepper
1 carrot
1 can of lentils or vegan mince
1 can of kidney/ black/ pinto beans
1 can passata
1 tbsp cumin
1 Tbsp smoked paprika
1 tbsp vegetable stock
1 sp chilli flakes
Salt & Pepper to taste

Optional: Handful of fresh coriander /liquid smoke/ vegan sour cream / tortilla chips

Chop the onion, pepper, carrot and tomatoes. Fry the onions on medium heat. Once they look translucent add garlic, chopped peppers and carrots, stir and let it cook for another 4-5 minutes. Next, add the vegan mince (this would be the time to add a dash of liquid smoke if you will use it) and all spices and stir well. The mixture should be ready for some moisture now, add the chopped tomatoes and cook for another few minutes. Lastly, add the beans and passata. Cover the pan and turn the fire to low heat. Let it cook for a further 15 mins, but keep checking and stirring every few minutes so it doesn’t burn. Voila! Serve with some rice, tortilla chips or just on its own – a delicious & nutritious meal that’s easy on the wallet!

21 juni 2021 — Abigail Bakker