A few vegan convenience-food items recipes from the Satisfied Pear

“As the identify indicates, this one particular is a terrific way to get far more greens into you! Appropriately named by our chef mother, Dorene Palmer, numerous several years back, it’s perfectly well worth building this a portion of your weekly meals, as most of us want to take in more eco-friendly veg.”

Serves 4–6 

Usually takes 40 minutes 

  • 400g potatoes (approx. 2–3 medium potatoes) 
  • 300g celeriac (approx. ½ a celeriac) 
  • 2 leeks, eco-friendly element only (250g) 
  • 1½ teaspoons salt 
  • 2 litres veg inventory
  • 1 bay leaf (optional) 
  • ½ teaspoon ground black pepper 
  • 100g child spinach 
  • a sprint of lemon juice (optional) 
  • 125g coconut or soy yoghurt, to serve

Chop the potato and celeriac into smaller bite-sizing pieces (leaving the skin on the potatoes). Give the leeks a superior clear – sediment can normally be hidden in the centre. We use only the eco-friendly aspect of the leeks, they give this soup a great lively colour. (Continue to keep the white portion to use in another dish in area of an onion.) About chop the leek greens.

Heat a large pot on a substantial warmth. When it heats up, incorporate the prepared leeks and a pinch of salt and prepare dinner for 3 minutes, stirring frequently. If they start off to stick, include 1 teaspoon of water. Subsequent include the potato and celeriac, 50ml of veg stock and a pinch of salt, stir well, then minimize the heat to medium and set the lid on. Depart to sweat or steam for 8 minutes, stirring consistently, and once more if the veg begins to adhere to the base incorporate a teaspoon of h2o and stir to loosen the veg from the pan.

Increase the relaxation of the veg inventory, with the bay leaf and black pepper. Convey to the boil, then lower the heat to a light simmer and cook dinner until the potato is nice and smooth, about 15 minutes.

Take out from the warmth, add the toddler spinach and mix until eventually easy.

Adjust the seasoning if desired by adding a lot more salt and floor black pepper, or an acid this sort of as a sprint of lemon juice to taste.

Provide in bowls, with a great swirl of coconut or soy yoghurt on best, and a garnish of pickled crimson onions and pumpkin seeds, if you like.

Cottage Pie with Sweet Potato Mash and Coriander Drizzle

Cottage Pie with Sweet Potato Mash and Coriander Drizzle
Cottage Pie with Sweet Potato Mash and Coriander Drizzle

“This easy bake preferences even superior on day two! Serve with a basic environmentally friendly salad. It preferences like a belly hug and makes a wonderful loved ones evening meal or a chilly lunch the subsequent day.”

Serves 6–8 

Requires 60 minutes 

  • 2 medium carrots or parsnips 
  • 100g green beans 
  • 3 x 400g tins of cooked Puy lentils, or other eco-friendly or brown lentils 
  • 6 sprigs of contemporary thyme 
  • 2 bay leaves a pinch of salt 
  • 3 tablespoons tamari/ soy sauce 
  • 750ml veg stock 
  • ½ teaspoon ground black pepper 


  • 750g sweet potatoes 
  • 250g potatoes 
  • 1 teaspoon salt 
  • 100ml non-dairy milk 
  • a pinch of floor black pepper 

Coriander cream 

  • 100g cashew nuts 
  • 65ml water 
  • 15g contemporary coriander 
  • 1⁄3 teaspoon garlic powder 
  • ½ teaspoon salt 
  • 1 teaspoon balsamic vinegar 

Preheat the oven to 180ºC admirer/200°C.

Put the cashew nuts into a bowl, address with boiling h2o and leave to soak for 10 minutes.

Chop the sweet potatoes and normal potatoes into uniform bite-dimensions items so that they will cook dinner evenly. Place them into a medium pan, include with water, convey to the boil and prepare dinner until eventually smooth, about 20–25 minutes.

Grate the carrots or parsnips. Trim the inexperienced beans and minimize them in 50 percent.

Drain and rinse the lentils. Pick the leaves off the thyme sprigs.

Set yet another medium pan on a large heat and insert the grated carrot or parsnip. Add the thyme leaves, bay leaves and a pinch of salt, mix effectively, and cook dinner for 3 minutes, stirring once in a while. Add the drained lentils and the tamari/soy sauce, then slowly and gradually increase the veg inventory. Include the black pepper, deliver to the boil, then lessen to a simmer, allowing the inventory slowly but surely evaporate for 10 minutes, stirring from time to time.

In the meantime, make the coriander cream. Drain and rinse the soaked cashew nuts. Set them into a blender with the rest of the coriander cream elements (reserving a several coriander leaves for garnish) and mix until great and clean.

If the lentil combination is dry the moment it has thickened, incorporate 2 tablespoons of drinking water and ½ tablespoon of tamari/soy sauce and year. Incorporate the inexperienced beans and stir them as a result of the incredibly hot lentil mixture, permitting them prepare dinner for a minute or two. Clear away from the warmth and established apart.

Drain the potatoes, then place them back again into the pan and add 1 teaspoon of salt and the non-dairy milk. Mash it all jointly right up until lovely and smooth.

Eliminate the bay leaves from the lentil and veg combination, then spoon into a 28cm x 20cm baking dish. Drizzle over 50 percent the coriander cream, and distribute the sweet potato mash evenly on best. Bake in the preheated oven for 25 minutes, till the major crisps.

In advance of serving, drizzle in excess of the rest of the coriander cream and garnish with the reserved coriander leaves.

Skinny Banana Bread

Skinny Banana Bread
Skinny Banana Bread

This banana bread is extra like a fruit brack than a cake – it is gentle and sweet, and rather easy to make. For finest benefits, bake it in a shallow pie dish or brownie tray so that it cooks via entirely, alternatively than a loaf tin. It is a charming balanced snack that goes good with a cup of tea or coffee.

Will make 12–16 squares 

Normally takes 60 minutes 

  • 3 significant greenish bananas (if possible not ripe) 
  • 90ml rice milk or almond milk 
  • 160ml maple syrup 
  • 2 tablespoons molasses 
  • 240g buckwheat flour or gluten-cost-free flour 
  • ½ tablespoon baking powder 
  • ¾ teaspoon bicarbonate of soda 
  • 1 teaspoon ground cinnamon 
  • ¼ teaspoon grated nutmeg 
  • ½ teaspoon salt 
  • 50g raisins, soaked for 5 minutes in water (optional, for a juicier chunk) 
  • 20g pumpkin seeds 

Preheat the oven to 150°C lover/170°C.

Mash the bananas genuinely properly. Put them into a foodstuff processor with the relaxation of the ingredients (aside from the raisins and pumpkin seeds), and mix until finally every little thing is perfectly blended (if you don’t have a food stuff processor, combine the damp elements and the dry substances separately and then mix them). Drain the raisins, then put them into a substantial bowl with the banana mixture and combine well.

Line a flat pie dish/brownie variety tray (28cm x 18cm x 4cm) with baking parchment. Pour in the mixture and spread out evenly. Sprinkle with the pumpkin seeds and bake in the preheated oven for 50 minutes, till a knife inserted in the centre of the loaf comes out clear.

Remove from the oven and very carefully take the banana bread out of the tin.

Enable to awesome on a wire rack just before slicing.

The Happy Health Plan
The Pleased Overall health Strategy
  • The Satisfied Health and fitness Prepare by David and Stephen Flynn (The Satisfied Pear) is posted by Penguin Existence and is out now.