"Chicken" & Corn Noodle Soup
Disclaimer: This soup is insanely delicious and you will want to eat it every day. I suspect this recipe would also be pretty kid friendly. The zucchini and onion pretty much disintegrate into nothing but soupy goodness, as would squash and other similar veggies.
- small qty olive oil for frying
- pinch salt* (optional)
- 1 medium size red onion, sliced thinly
- 1 medium size zucchini, diced
- Corn kernels from 1 large corn cob, keeping the cob
- 1 kipfler potato, cut into small to medium chunks (optional)
- Fresh ginger to taste, 2-3 slices
- 1 small garlic clove, roughly diced
- 5-7 cups water
- 2-3 heaped tsp Massels’ Chicken Style stock, or other plant based chicken flavoured stock
- 1 small handful soba noodles
- ~ 100g tofu, cut in medium size strips
- Fresh flat leaf parsley or other herb to garnish & counter saltiness if desired
*If you don’t already consume large quantities of salt in your diet, i.e. if you don’t eat processed foods very often, using iodized table salt is a good, reliable source of iodine. Iodine can be somewhat hard to obtain in general but especially so in a plant-based diet.
- Saute onion, garlic, ginger and zucchini (in a small amount of olive or canola oil) in a medium size saucepan until fragrant, translucent and just beginning to brown. You can add a small pinch of salt to help this process.
- Add water, stock powder, potato, corn kernels and corn cob. You may need to break the corn cob in half in order to fit it in your pan.
- Simmer soup on a low medium heat for 30 minutes with the lid on.
- After 30 minutes, remove lid and add the soba noodles. You can snap the bundle in half to make for shorter, easier noodle consumption!
- Note: cooking the noodles in the soup does mean they will take up some of the liquid from the soup, so it is important not to get your noodles to soup ratio right!
- Simmer for 4 minutes.
- Either while the soup or the noodles are cooking, prepare your fried tofu. Simply fry strips until lightly crispy and browned.
- When all ingredients are cooked, tip the fried tofu into the noodle soup mixture.
- Stir soup, and serve warm.
Probably my favourite brand of vegan ice cream.
Pity it’s so ridiculously expensive.
Available from Green Edge in a range of flavours for about $12 I think.
- Ginger Fried Tofu with Tamari Soy Sauce
- Baby Kale
- Raw Broccoli
- Cos Lettuce
- Fresh Sliced Strawberries
- Lime & Olive Oil (Optional) Dressing
Lentil Shepherd’s Pie
- 1 tin brown lentils
- 1 stick celery, diced
- 1 carrot, diced
- 1/2 cup peas
- 1 small onion, diced
- 1/2 zuchinni (optional)
- 1-2 cups shredded kale (optional)
- 400-500g jar tomato pasta sauce
- 2-3 tsp curry powder
- ~3-4 large potatoes, peeled and evenly chopped
- 1 tbsp nuttelex or other dairy free margarine
- 1 medium sprig rosemary
- Boil or steam potatoes until soft (about 20-25 mins).
- Drain and mash potatoes with nuttelex. Stir through rosemary leaves keeping some aside for a garnish. Set aside mashed potato.
- Heat some oil in a saucepan and saute onion, carrot, celery and zucchini until onion is translucent (1-2 mins).
- Add curry powder and saute for a further minute.
- Stir through lentils and pasta sauce, and cook for 5 minutes stirring occasionally. You want just enough pasta sauce to coat everything but not so much that your pie is overly runny.
- Reduce heat to low and stir through peas and kale. Remove from heat as soon as the kale ribbons are wilted.
- Using a small casserole dish or something similar - I used a small rectangular baking tray - layer first the lentil mixture and then the mashed potato. Brush a little extra nuttelex across the top of the potato layer and garnish with extra rosemary.
- Bake at 180 C for 45 minutes. For an extra crispy top crust, cook under the grill on medium high for a further 5 or so minutes.
- Serve with tomato sauce!
Anonymous said: I was just wondering if you have any suggestions as to vitamins (Brands and kinds) /super foods that should be in the bare bones of a vegan diet thank you
This will be a long post, apologies in advance…
The only supplement I’d specifically recommend is B12, and that is only if you actually have low/deficient levels highlighted in a blood test. B12 is extremely important and this is the only micronutrient that you can’t easily access in a whole-foods vegan diet. Plenty of non-veggos are B12 deficient though, so it’s not like it’s a vegan specific issue. Personally, I have been vegetarian for nearly 7 years and vegan for 3 of those and my B12 levels are so far fine. As long as you get a blood test once a year I wouldn’t stress too much. B12 is not easily absorbed this way, so injections or sublingual (under the tongue) dissolvable tablets can be the best way to go.
The same goes for iron or any other essential nutrient - if you are clinically deficient or have critically low stores, absolutely use a supplement till your levels are restored. At the same time however you should 100% be learning how to get the nutrients the way nature designed for us to do so, from the food you eat. Considering how much we still don’t know about the way nutrients work in our body, or the way different nutrients work together, it’s important to take a whole foods approach to nutrition and not focus on vitamins and minerals in isolation.
What I mean is that it’s more important to eat an orange which contains vitamin C but also fibre, folate, thiamin, carbohydrates, and thousands of compounds we haven’t even identified yet (literally, one of my lecturers pointed out that oranges contain over 20,000 different substances and currently we can only identify a tiny portion of them) than to eat a poor quality diet but take a vitamin C tablet.
This whole foods approach to nutrition is the latest, most up-to-date recommendation from the Australian Dietary Guidelines. Their website http://www.eatforhealth.gov.au/ is insanely useful. You can download the most current Guidelines booklet from here, and although it’s obviously not specifically for vegans or vegetarians, there is a lot of useful information in there for us as well as reassurance that a whole-foods plant based diet is perfectly healthy at all stages of life.
Essentially if you eat a variety of delicious whole grains, pulses, beans, nuts, seeds, vegetables, and fruit, and minimal to no processed crappy, fatty, sugary, salty junk food you are generally going to be getting all the nutrients you need to make your body very happy, healthy and chronic disease resistant. Variety means eating from all these food groups and aiming for a variety of colours - different colours come from different vitamins and minerals.
TLDR: Seriously, my strongest advice would be to stress less about specific vitamins and think more about eating a variety of whole (unprocessed) foods. x
2 months ago
Anonymous said: Dear Little Vegan, Is bread a vegan foodstuff? How can you be sure eggs haven't been used as ingredients? PS: Love your work. Your cooking looks delish!
It sure is, or at least traditionally should be. Plenty of bread comes with an ingredients label, and many bakeries have lists of the ingredients for all their products. Either Brumby’s or Baker’s Delight (can’t remember which) even have a specific ‘vegan’ list on their tills (for staff reference) and on their website. Otherwise you can just ask the staff to find out for you… If you don’t really trust them to check properly, it sucks to have to play the allergy card but that way you know they’ll take you more seriously. Milk is also more commonly used in the more processed breads especially, and a lot of turkish bread contains yoghurt.
PS: Thank you! x
2 months ago
Easy Peasy Winter Comfort Food
- Steamed Broccoli, Rocket and Cherry Tomatoes
- Smashed Red Potatoes with ‘Butter’ and Rosemary
- Fried Swiss Brown Mushrooms with Garlic and Rosemary
Scrambled Tofu with Kale
- Red Onion
- Cumin, Turmeric & Paprika
- Vegetable Stock Powder
Made by my lovely housemate Stephanie.
"Fridge" Salad with Tahini Lime Dressing
- Thai basil
- Marinated tofu cubes (Woolworths Macro Thai Flavoured)
- Sliced fennel bulb
- Pomegranate seeds
- Lime juice
This is my go-to salad when I want something fresh but filling for lunch or dinner. The ingredients alter depending on what’s in my fridge at the time, but the creamy flavours and textures of the tofu, chickpea, avocado, and tahini compliment each other really well. Adding fresh herbs and lime is extra delicious, strawberries work really well, as do pumpkin seeds or cashews.
Nuts and seeds are rich in energy (kilojoules) and nutrients, reflective of their biological role in nourishing plant embryos to develop into plants.
In addition to protein and dietary fibre, they contain significant levels of unsaturated fatty acids and are rich in polyphenols, phytosterols and micronutrients including folate, several valuable forms of vitamin E, selenium, magnesium and other minerals.
They are nutritious alternatives to meat, fish and eggs, and play an important role in plant-based, vegetarian and vegan meals and diets." -Eat For Health: Australian Dietary Guidelines (National Health and Medical Research Council, 2013)
Creamy Potato, Cauliflower, Broccoli, Leek & Pinenut Soup
- Red onion
- Massel’s vegetable or chicken stock powder (all Massel’s stocks are 100% vegan)
- Olive oil
- Olive or truffle oil to garnish
- Salt & pepper
- In a large pot, saute onion, garlic, and leek until soft.
- Add all other veggies (I essentially just used what I had in my fridge), vegetable powder (2-3 heaped tsp, or to taste), thyme, and enough water to cover your veggies. Simmer covered on medium/low until veggies are soft and falling apart.
- Blend soup and pinenuts into a smooth, creamy consistency.
- Add salt and pepper to taste.
- Serve with toasted crusty bread and nuttlex (or other vegan butter alternative).
- Garnish with olive or truffle oil for extra deliciousness.
Eat For Health: Australian Dietary Guidelines (National Health and Medical Research Council, 2013)
"Appropriately planned vegetarian diets, including total vegetarian or vegan diets, are healthy and nutritionally adequate. Well-planned vegetarian diets are appropriate for individuals during all stages of the lifecycle.
Those following a strict vegetarian or vegan diet can meet nutrient requirements as long as energy needs are met and an appropriate variety of plant foods are eaten throughout the day.” (p35)
- 3 bunches (stalks) english spinach
- 1 banana
- 1 passionfruit
- 5 strawberries
- 2 ice cubes
- small handful mint leaves
- 1/4 - 1/2 cup soy or other plant milk (optional)
- 1/4 cup cold water
Pineapple, coconut water, kale, baby spinach, celery and blueberries also work really well in green smoothies. As long as you have banana and a good quality blender you’re pretty much guaranteed a deliciously creamy smooth drink that does not taste ‘green’.
Green smoothies are an excellent way to get easy serves of fruit, vegetables, water and/or milk alternatives into your diet. Smoothies are also better for you than juices because you don’t lose anything, like all the fibre lost when pulp is extracted in juicers.
Green Edge Foodgasms
- Salad Bowl with Mango Chutney and Guacamole. I requested Deep Fried Tofu as an extra (this is not usually included) and luckily Cale said they could do that because it made the whole meal absolutely perfect. $10
- Mushroom, Walnut, and Spinach Risotto. The risotto also has red onion, coconut milk, and truffle oil, and is honestly the most delicious risotto I have ever tasted. $16
- Deep Fried Ice Cream! Definitely big enough to share between two or three people. My friend and I had just been to the Kelvin Grove Markets so we supplied our own strawberries. $10
Iron Boost Stir Fry
- 100g tofu = 7.9mg
- 1 cup bok choy and 1/2 cup broccoli = 1.1mg
- 12g or approx. 6 cashews = 0.6mg
- 1 cup cooked brown rice = 1.0mg
- ginger (fresh or powdered), soy sauce, and sesame oil to taste
Total iron content = 10.6mg
*RDI for adult males is 8mg, and 18mg for adult (premenopausal) women. Please note: quantities in image are not all equal to those listed.
- The Medical Journal of Australia. 2012. Is a vegetarian diet adequate? Concepts and controversies in plant-based nutrition 1(2): 13-14.
- nutritiondata.self.com. 2014.