practical veganism

THE VEGAN KITCHEN

Stocking the Vegan Pantry

Stocking the vegan pantry can be intimidating at first. Variety is the key to keeping meals interesting. Fresh, organic, in season (where possible) fruits and vegetables provide the basis for many vegan dishes.  These can be accompanied by lentils, beans, dals or grains, or dressed-up with fresh herbs, spices, oils or vinegars. Nuts and seeds bring different flavours and different textures to the simplest dishes. Healthy whole grain (preferably sprouted) breads can add another dimension to a simple dinner.  Delicious winter or summer soups can provide healthy, wholesome lunches while grated tofu with diced vegetables, sautéed in olive oil and flavoured with Himalayan salt, freshly ground black pepper and Indian spices make a wonderful alternative to the traditional egg-based breakfast. Whichever way you look at it, vegan meals need never be boring.

A Vegan shopping List

Fresh Fruits and Vegetables of all Kinds

Photo: WQG, Ottawa, ON, Canada, August 2017

Pulses (Lentils/Beans/Dal)

  • Garbanzo Beans (Chickpeas - Black and White)
  • Black Beans
  • Red Kidney Beans
  • Red Lentils
  • Green Lentils
  • Ural Dal (Black Gram/Black Lentils)
  • Tarka Dal (Yellow Split Peas)
  • Beluga Lentils
  • Black-eyed Peas
  • Green Moong Beans

Photo: WQG, Ottawa, ON, Canada, April 2018

Photo: WQG, Ottawa, ON, Canada, November 2017

Grains

  • Brown Rice
  • Quinoa
  • Sorghum
  • Barley
  • Oats
  • Spelt

Fresh Herbs

  • Parsley
  • Basil
  • Rosemary
  • Chives
  • Oregano
  • Sage
  • Thyme
  • Dill

Photo: WQG, Ottawa, ON, Canada, November 2017

An Aerogarden can supply fresh herbs throughout the winter

Nuts and Seeds

  • Raw Almonds
  • Raw Walnuts
  • Raw cashews
  • Raw Sunflower Seeds
  • Raw Sesame Seeds

Breads

  • Whole Wheat Pita Bread (made with whole wheat flour, water, yeast and salt only)
  • Ezekiel Bread (sprouted grains)
  • French Baguette (contains unbleached flour, water, yeast and sea salt only)

Oils

  • Cold Pressed Extra Virgin Olive Oil
  • Cold-pressed Avocado Oil
  • Sesame Oil
  • Grape Seed Oil

Quick Start VEGAN recipes

Tarka Dal

Photo: WQG, Ottawa, ON, Canada, November 2018

Ingredients

  • 250 grams chana dal (yellow split peas)
  • 3 tbsp avocado or olive oil
  • 1 tbsp cumin seeds
  • 1 small onion
  • 3-4 whole green chillies pierced with a fork
  • 2 cm fresh ginger
  • 3 cloves of garlic squashed and chopped and left for 10 minutes before cooking to get the maximum nutritional benefits (always do this with garlic)
  • 3 tomatoes
  • 3/4 tsp ground turmeric
  • 3/4 tsp garam masala
  • 1.5 tsp ground coriander
  • Freshly ground Himalaya salt and black pepper
  • Fresh coriander for serving (optional)

Method

  • Wash dal until water runs clear
  • Place in a pan with 900 ml of cold water
  • Stir well and bring to the boil (skim off any froth from the surface of the water)
  • Simmer for 35-40 minutes until dal is cooked
  • Allow dal to cool and thicken
  • Heat oil over a medium heat and add the cumin seeds
  • Cook for 20-30 seconds
  • Add onion, ginger and chillies and cook for 4-5 minutes until onions begin to brown
  • Blend garlic and tomatoes to a puree and add to the pan
  • Add the ground spices and 100ml of water
  • Season to taste with salt and simmer over medium heat for 15-20 minutes until the oil from the sauce has risen to the surface 
  • Add the cooked lentils and more water if necessary
  • bring to the boil and season with more salt (if needed) and freshly ground pepper
  • Add chopped coriander just before serving

Serve with rice or flatbread - Serves 4

    BBC Recipes (adapted) 

Fresh Tomato Sauce with Basil

Photo: WQG, Ottawa, ON, Canada, November 2018

Ingredients

  • 8 cups of fresh (Roma*) tomatoes chopped
  • 1 small onion chopped
  • 4 cloves of garlic squashed and chopped (see above)
  • hot pepper flakes (optional)
  • 2 tbsp of extra virgin olive oil
  • 1/4 cup of red wine
  • 1 tsp of dried oregano flakes
  • handful of fresh basil leaves
  • Salt and pepper to taste

* Roma tomatoes contain less water than other tomatoes and so produce a thicker sauce

Method

  • Sauté onion in olive oil for about 5 minutes
  • Add garlic and sauté for 1 minute longer
  • Add red wine and simmer until all liquid has evaporated
  • Add tomatoes, oregano flakes and red pepper flakes, if using
  • Cover and simmer for 20-30 minutes until tomatoes are cooked
  • Add fresh basil leaves
  • Use hand blender to puree tomato mixture
  • Continue to cook for another 30 - 40 minutes to reduce, thicken and darken sauce
  • Season with salt and pepper

Freeze or store in refrigerator for up to five days - makes 3 - 4 cups of sauce

BBC Recipes (adapted)

Too Good to be True Broccoli Soup

Photo: WQG, Ottawa, ON, Canada, November 2018

Ingredients

  • 4 cups of fresh broccoli (stems and florets)
  • 1-2 small onions
  • 1 tbsp olive or avocado oil
  • 1 medium potato (200 grams)
  • 4 cups of water
  • Salt and Pepper to taste

Method

  • Wash broccoli florets and peel and chop stems
  • Chop onions and sauté in oil until soft
  • Peel and chop potato
  • Add potato and 4 cups of water to the pan with the onions
  • Add 1 tsp of salt - or more or less to taste
  • Cook for 15-20 minutes until the potatoes are soft
  • Add the broccoli and cook for a further 8 minutes
  • Remove from heat when the broccoli is cooked but not too soft
  • Puree with a hand blender, adding more water if required
  • Reheat and serve with toasted baguette

Bon Appetit (adapted)

Delicious Red Lentil Soup

Ingredients

  • 2 -3 tablespoons of avocado oil 
  • 2 cups of red lentils
  • 1 large Spanish onion (chopped)
  • 4 carrots chopped into small pieces in a food processor or by hand 
  • 3 medium tomatoes
  • 3 cloves of garlic
  • 2 large tablespoons of Patak's Madras paste (or more to taste)
  • Salt, pepper and hot red pepper flakes to taste
    Method
  • Heat avocado oil and add onions
  • Sauté for 8 minutes and then add the carrots
  • Continue sautéing for 5 - 8 more minutes
  • Wash the lentils until the water runs clear and add to the onions and carrots
  • Add two cups of water
  • Dissolve the Madras paste in 1/2 cup of water and add to the pot
  • Add salt, pepper and hot red pepper flakes to taste
  • Cook gently for 10 minutes
  • Mince the tomatoes and garlic in a food processor or blender and add to the lentils
  • Continue to cook until the vegetables and lentil are soft.
  • Add more water as required to obtain the desired thickness

Serves 6 -8

the vegan cellar

WINE

Not all wines are vegan.  Many vintners use animal products to clarify their wines.  The process, known as “fining”, can involve egg whites, casein, shellfish, isinglass (fish bladder protein) or gelatin.   Although these cannot be considered additives as they are precipitated out of the wine along with small molecules such as proteins, tartrates, tannins and phenolics – all particles that cause cloudiness in an otherwise unadulterated wine – there is no guarantee that small amounts of these products won’t remain in the bottle.

An excellent resource for finding vegan wines (and beers) is: www.barnivore.com

Some popular producers of vegan wines are:

  • Masi (Italy)
  • DOÑA PAULA (Argentina)
  • Tripiche (Argentina)
  • Peller Estates VQA >2014 (Canada)
  • French Rabbit (USA)
  • Fat Bastard (USA)
  • Château de Saint Cosme (France)
  • George du Boeuf Wines (France)
  • Moët & Chandon Champagne (France)
  • Veuve Clicquot Champagne (France)