Oven Roasted Vegan Keto Risotto

This recipe is super easy to make, it’s a one pot wonder so very little cleaning up required. It is also vegan, keto, low cal and low carb and most of all it is packed with delicious flavours. Inspired by a Hugh Fearnley Whittingstal recipe, I’ve made it my own and have swapped out rice for cauliflower. Light as this meal may be it is wholesome so you’ll be left satisfied. The recipe serves 4 but it will last in the fridge for up to three days so it is just as tasty when reheated on a hot pan and have all to yourself.

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I used my Kenwood Food Processor to slice the mushrooms and create the cauliflower rice. My Kenwood machine makes light of these tasks and is the most used machine in my kitchen.

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What you’ll need: (serves 4)

  • 5 large banana shallots or 300g
  • 2Tbls sunflower oil
  • 3 to 4 sprigs of thyme, leaves only
  • 400g chestnut mushrooms
  • 600g cauliflower, cut into medium sized florets
  • 3 cloves of garlic, grated
  • 1Tbls balsamic vinegar
  • 350ml of veg stock
  • Salt and pepper to taste

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Method:

  1. Preheat the oven to 180°C. Top and tail the shallots and cut into quarters, length ways. Then cut across the segments into halves, giving you 8 pieces. Add the oil to an oven tray followed by the shallot pieces and toss them well making sure they are coated in the oil. Season with salt and pepper and place the tray in the oven and bake for 30 minutes, turning once or twice.
  2. Attach the thick slice blade to your Kenwood food processor, the lid and place the mushrooms into the funnel on their side. Switch to number 1 to slice mushrooms. Repeat until all of the mushrooms have been sliced. Set aside.
  3. Once the mushrooms have been removed from the processor flip the blade to reveal the thick grater blade. Fill the funnel with cauliflower florets and turn to number 1 to grate the cauliflower. Repeat until all of the cauliflower has been grated. This creates a rice-like texture. Set aside.
  4. After 30 minutes remove the baking tray with the shallots from the oven, add the garlic, balsamic vinegar and mushrooms. Toss well making sure to coat the mushrooms in all of the juices from the tray. Return to the oven for 15 minutes, turning once.
  5. Once the mushrooms have cooked remove the tray from the oven again. Add the cauliflower rice to the tray and stir very well, coating it in all of the delicious flavours from the tray. At this stage the onions and mushrooms will have caramelised so the tray will be packed with flavour. Add the stock and stir again. Return to the oven and cook for about 15 minutes, until the cauliflower has softened and browned a little.

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If you try this dish at home please take a photo of it and tag @thetinyvegankitchen on Instagram or@thetinyVK on Twitter I’d love to see them.

Tanya x

 

 

Thick and Creamy Roasted Cauliflower Soup

Roasting cauliflower is a game changer. Something magical happens when you add a little oil and some spices and roast this baby, something so good that the only time I have cauliflower steamed now is at my folk’s house. The nuttiness and bite from it is truly mind blowing and I love saving some little florets to top the soup with, they’re such a treat. There is little or no effort involved in making this warming soup and it freezes well too.

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What you’ll need: (serves 4)

  • 600g cauliflower florets
  • 4 cloves of garlic, skin on
  • 1 medium white onion, finely diced
  • 2 tablespoons of coconut oil
  • 400ml vegetable stock
  • 1 can of coconut milk
  • 1 teaspoon of turmeric
  • 1 teaspoon of cumin
  • Salt to taste

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Method:

  1. Preheat the oven to 200°c. make a little pouch with some tin foil and place the garlic cloves inside, covering it well but leaving air to circulate inside. Put the pouch on the top shelf of the oven and roast for about 30 minutes or until the garlic is soft inside it’s skin.
  2. Add the coconut oil to a baking tray and place in the oven until it has melted. Remove from the oven and add the cauliflower florets, tossing them gently to make sure they’re all well coated in the oil. Sprinkle over the spices and roast for about 30 minutes until the cauliflower is a golden brown colour.
  3. Meanwhile heat a little oil in a large pot and add the onion. Gently cook until translucent. Add the coconut milk and stir. When the cauliflower and garlic is ready squeeze the garlic from it’s skin and into the pot, add the cauliflower florets, keeping some florets for decoration. Stir well.
  4. Use a hand blender or a food processor to blend to a rich, smooth soup. Season to taste and serve up topped with the remaining florets.

Share and enjoy!

If you try this dish at home please take a photo of it and tag @thetinyvegankitchen on Instagram or@thetinyVK on Twitter I’d love to see them.

Tanya x

 

Italian Meatballs With A Tomato And Basil Sauce

These bad boys really pack a flavour punch, perfect with pasta or on their own with some salad. They’re also super tasty served cold and would make a great lunch box snack for the little ones. They hold their shape well so there’s no messing around and they cook easily. This recipe makes about 24 completely vegan meatballs that even your omni friends would be delighted to try and will come back for more. Make a batch at the weekend and separate into portions for the freezer, you’ll be chuffed to come home to this easy to prepare meal after a busy day. Oh! They’re also super healthy too and if you’re gluten-free just swap out the regular oats for gluten free oats. Serve with a sauce of your choice but I love them with my tomato and basil sauce, they’re a perfect combo.

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What you’ll need for the meatballs: (makes 24)

  • 1 large white onion, finely diced
  • 4 cloves of garlic, grated
  • 400g chestnut mushrooms, cleaned with a damp cloth and sliced
  • 400g tin of black beans, rinsed and drained
  • 1 and 1/2 cups of porridge oats
  • 2 tablespoons of tomato puree
  • 2 tablespoons of ground flax seeds
  • 1 tablespoon of vegan worcestershire sauce
  • 2 teaspoons of smoked paprika
  • 1 teaspoon of hot paprika
  • 1/4 cup of basil
  • 1/2 teaspoon of salt
  • 2 tablespoons of oil and a little extra for cooking

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What you’ll need for the tomato and basil sauce:

  • Tin of chopped tomatoes (400g)
  • One onion, finely diced
  • About a handful of basil (1/3 of a shop bought plant)
  • Some Olive Oil for frying
  • Some sugar (optional)

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Method for the meatballs:

  1. Add 1 tablespoon of oil to a large pan and place over a medium heat, add the onions and cook until translucent, remove and set aside. Add another tablespoon of oil to the pan and add the mushrooms. When they are almost done add the garlic and continue to cook for another 3 minutes.
  2. Meanwhile place the porridge oats into a food processor and whizz until you have a flour that’s as smooth as possible. Remove from the food processor and place in a bowl, add the beans and the other ingredients, including the onion and the mushrooms and mix well. If you have a very large food processor you can just add everything to it but mine is medium-sized and the mix is a little too big for it.
  3. In separate batches of about 2 to 3 add the mix back into the food processor and blend until smooth, combine the batches all together in the bowl.
  4. Using a tablespoon as a measure scoop up some of the mix and form into balls, you should get about 24. Refrigerate for 30 minutes.
  5. Add a little oil to a pan and place the pan over a medium heat, add the meatballs and cook gently until they are warm all the way through and are browned nicely on the outside.
  6. Add the sauce to the pan and serve with pasta or how you like.

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Method for the tomato and basil sauce: 

  1. Add a little oil to a large pan and gently heat over a low flame. Add the onions and cook until they become translucent. Add the tinned tomatoes and give it a good stir. Chop your basil and add to the pot. Have a little taste and add some sugar if needed. Simmer on a low heat until the sauce becomes a beautiful, deep orange colour (approx 20mins). Using a hand blender give the sauce a good whizz until smooth (the large pan comes in handy here as it can get a tad messy). And that’s it! Yum! You can use straight away or freeze.

Share and enjoy!

If you try this dish at home please take a photo of it and tag @thetinyvegankitchen on Instagram or@thetinyVK on Twitter I’d love to see them.

Tanya x

Roasted Squash with a Lemony Quinoa Salad

Always having some cooked quinoa in the fridge makes for tasty and quick midweek meals, especially during the summer time. We’ve been so blessed in Ireland this year with lots of sunshine, however as I write this the air is cool, they sky is grey and its spitting rain every few minutes. Things are returning to normal but I feel most people are welcoming a day or two of cooler weather, we’re just not cut out for months of sunshine in Ireland, it knocks us off-balance hehe.

This recipe is perfect for one of those hot days, the butternut squash makes it more wholesome and gives it bite and the toasted almonds add a crunchy texture. Leaving the skin on the squash saves time and if you haven’t already tried it then you must, the skin caramelises and becomes a little chewy, it’s a delight.

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What you’ll need: (serves 2):

  • 1 cup of quinoa
  • 2 cups of good quality vegetable stock
  • 2 cloves of garlic, grated
  • pinch of salt
  • 1 baby butternut squash or half a regular squash
  • 2 tablespoons of oil
  • Juice of half a lemon
  • 4 spring onions, white and green parts sliced
  • 1/4 cup of pomegranate seeds
  • small bunch of chopped parsley
  • 1/4 cup of flaked almonds

Method:

  1. Preheat the oven to 200°C, place the squash in an oven dish and pour over a little oil making sure each piece is well coated. Place the tray into the oven and cook for about 30 minutes or until the squash is cooked through and it’s skin is golden brown.
  2. Always check the packet instructions for cooking the quinoa. Rinse and drain the quinoa, place in a pot with the grated garlic and cover with the stock. Cook on a gentle heat until ready.
  3. Place a non-stick pan over a medium heat and add the flaked almonds. Gently toast until lightly golden, remove from the pan and set aside and allow to cool fully.
  4. Place the quinoa in a large bowl and fluff up with a fork, add the spring onions, salt, pomegranate seeds, parsley and drizzle over the lemon juice.
  5. Separate into two plates and serve with the butternut squash. Scatter over the flaked almonds and servebns-and-quinoa-salad-2

Share and enjoy!

If you try this dish at home please take a photo of it and tag @thetinyvegankitchen on Instagram or@thetinyVK on Twitter I’d love to see them.

Tanya x

Roasted Cherry Tomato and Garlic Cashew Cream Sauce

You may like to use this sauce just for pasta but it makes a great dipping sauce and salad dressing too, just add a little more water to loosen up the consistency. This sauce keeps in the fridge for 3 to 4 days and freezes well too…it never makes it to the freezer though as its gobbled up far too quickly. The sweet flavour from the tomatoes and the cheesy back notes from some nutritional yeast make this my current go-to pasta sauce and it takes so little time to make. I think you’ll enjoy this one.

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What you’ll need: (serves 4)

  • 150g Cherry Tomatoes
  • 1 1/2 tablespoons of oil (I used sunflower)
  • 1 onion, finely diced
  • 6 cloves of garlic
  • 1/2 cup of cashews, soaked overnight
  • 1/4 cup of fresh basil leaves
  • 1 tablespoon of Nutritional Yeast
  • A pinch of salt to taste
  • 2 cups of water

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Method:

  1. Preheat the oven to 180°. Cut the tops off the garlic cloves and place them in some foil, and drizzle with a little oil. Bring the foil up around them creating a little pouch where air can circulate inside. Cook in the oven for about 30mins or until soft. Remove and allow to cool.
  2. Place the tomatoes in a baking tray and cover in some of the oil, gently move them around to coat them evenly with the oil. Bake for about 30 minutes, they should be a little golden on the outside but not black.
  3. While the garlic and tomatoes are roasting heat the rest of the oil over a medium heat and add the onions, sauté until translucent.
  4. When the garlic is cooked and cool enough to touch, squeeze each clove into a food processor and add the tomatoes and onions, basil, cashews and nutritional yeast. Add one cup of water and pulse. Slowly add some of the second cup a little at a time until you reach your preferred consistency. Add salt to taste.
  5. Cook the pasta to the packet instructions and strain when the pasta is still al dente keeping one cup of the pasta water. Place a pan over a medium heat on the hob and add the desired amount of sauce followed by the pasta. Heat through and add a little of the saved pasta water at a time to the pan to loosen the sauce to your desired consistency. Once the pasta is cooked season to taste.

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If you try this dish at home please take a photo of it and tag @thetinyvegankitchen on Instagram or@thetinyVK on Twitter I’d love to see them.

Tanya x

Quinoa and Bean Stuffed Sweet Red Peppers with Cream Cheese

Quinoa has become my staple grain, that and millet. It’s very rare now that I have rice, only the odd time if I’m out. I always cook quinoa with a couple of cloves of garlic or some stock as the natural flavour is not one that I’m too fond of. Once cooked in some stock it’s a whole new ball game.

These ….. red peppers are deliciously sweet and are at their best when roasted. They work great in salads or as toppings for pizza, stuffed with some quinoa and veggies and then you’ve got a meal in itself. I always make extra to have for lunch the next day and it’s so delicious cold.

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What you’ll need: (serves 4)

  • 200g quinoa
  • 4 … peppers
  • 1 small red onion, very finely diced
  • 2 cloves of garlic, grated
  • 1 tablespoon of coconut oil
  • 1 400g tin of kidney beans, drained and rinsed
  • 2 large handfulls of baby leaf spinach, chopped
  • Juice of half a lemon
  • 2 tablespoons of vegan basil pesto
  • Violife Hot Peppers Cream cheese (optional)
  • Salt and pepper to season

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Method:

  1. Preheat the oven to 200°C. Put the coconut oil in an oven tray and place inside the oven to heat through.
  2. Trim the top off the peppers and try to remove as much of the pith from the inside as possible without splitting the pepper (the pith is the white spine-like parts that run down the inside). Wash well.
  3. When heated through remove the tray with the oil from the oven. Place the peppers in the tray and spoon over with oil. Place the tray back in the oven and cook for 15mins, or until the peppers begin to soften.
  4. Meanwhile cook the quinoa in veg stock according to the packet instructions. Once cooked pour the quinoa into a bowl. Add the onion, kidney beans, spinach, pesto and lemon juice and mix well. Season to your taste with salt and pepper.
  5. Once the peppers have softened remove from the oven and place onto a cold plate to cool a little. Once they have cooled enough to handle begin stuffing them. The ends are quite narrow so you will need to push the quinoa stuffing down with the top of a spoon. Continue to fill the peppers until they are full. Return to the oven and continue to cook for another 20 minutes or until they start to blacken a little on the outside.
  6. Serve with some vegan cream cheese and some more spinach.

Share and enjoy!

If you try this dish at home please take a photo of it and tag @thetinyvegankitchen on Instagram or@thetinyVK on Twitter I’d love to see them xTx

 

 

Curried Pumpkin and Red Lentil Soup

This soup is a hug in a bowl, it’s packed with goodness and tastes incredible. The curry powder adds warmth and by keeping it chunky this soup is a meal in itself, perfect for bringing to work for lunch as it doesn’t spill easily. You could choose to add more stock and blend it fully to create a lighter soup that’s more of a snack or a starter, it will also serve more this way, but I love it chunky.

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What you’ll need: (serves 6)

  • 1 large onion, finely diced
  • 1/2 tablespoon of coconut oil for frying and another 1 tablespoon for roasting
  • 4 cloves of garlic, finely diced
  • 1 teaspoon of turmeric
  • 1 teaspoon of cumin
  • 1 tablespoon of curry powder
  • 1 ltr of veg stock
  • 1/2 small pumpkin cut into 2cm x 2cm cubes (you can use the other half in a tagine, click here for the recipe)
  • 200g red lentil

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 Method:

  1. Preheat the oven to 200°C. Put 1 tablespoon of coconut oil into an oven tray and place in the oven. Once the oil has melted and is hot remove the tray and add the squash. Gently move the squash around the tray to evenly coat in the oil. Roast for 20 minutes, turning once.
  2. Rinse the lentils with cold water and set to the side. Heat the remaining oil in a large pan and add the onions. Cook until translucent and stir occasionally. Add the garlic and cook for a further five minutes, stirring occasionally.
  3. Add the curry powder and the spices and stir for about 2 minutes until all of the aromas have been released. Add the lentils followed by 1litre of veg stock.
  4. Bring to the boil, cover and reduce to a simmer, cooking for about 30 minutes or until the lentils are cooked.
  5. Remove the pumpkin from the oven and add half of it to the lentil mix. Stir in and roughly blend, you don’t want a smooth texture. If you need to add a little more liquid at this point do so a little at a time.
  6. Serve in bowls and top with some more of the pumpkin cubes.

Share and enjoy!

If you try this dish at home please take a photo of it and tag @thetinyvegankitchen on Instagram or@thetinyVK on Twitter I’d love to see them xTx