vegan recipe – Sarasvati Flow

Broad Bean Soup

Taking my classic bean soup, and adding broad beans, this feel good soup is exactly what’s needed on a brisk summer’s day.

Summer Salad (8* plant points)

Designed to be calcium rich this salad draws on all its ingredients to provide a healthy kick. Offering 270mg of calcium, this is more than a third of your RDA – not bad for a salad! Using the last of the winter lettuce (I know, I know, it’s supposed to be a summer salad) the dish takes on the freshness of the oregano combined with the earthy nuttiness of a tahini yoghurt dressing. Not for the faint hearted, this is one mean salad.

Baby Broad Beans and Mediterranean Couscous (5* plant points)

Fresh from the garden, broad beans are the first things to be ready to harvest after winter. If you pick them young, the whole of the pod is edible: a crunchy green case full of sweet baby beans. I fry minein lemon juice and wholegrain mustard, served on a bed of garlic greens and Meditarranean couscous.

Cream of No-Chick*n, Mushroom and Kale Soup

High in protein with 20g of protein per serving and 6 plant points, this cream of mushroom soup combines seitan with kale for a nutritious punch. Seasoned with tarragon and paprika the earthy, aniseed flavours mingle with the fragrant , fruity spice.

White Bean and Cashew Curry (6* plant points)

If you don’t like coconut milk this roux based curry offers a creamy alternative. Nutrient dense yet low in calories, the textures of the white beans and cashews intermingle, all wrapped in white sauce and spinach.

Classic Korma (8* plant points)

Who can resist this classic korma made with six different types of vegetables, wrapped in spice and all things nice, like coconut milk and tahini. I don’t often use onion, but this mix welcomes some heat. Soft tofu brings protein and a smooth, soft bite, valuable for those missing meat.

V*Eg Fried Rice

Broccoli is my spring time favourite vegetable, which is lucky as I have a glut on from my allotment, so it is going in EVERYTHING! This time it is mixed with chestnuts and tofu to create an authentic Chinese dish reminiscent of the egg fried rice I used to eat. The “yolk” has a dry texture, and as it is made with spice is full of flavour. The tofu, soft and oily, makes for a slippery egg white substitute. It is not very eggy in flavour, but the textures and nutrition are a close match.

Roasted Parsnip Soup

Thick, creamy, nutty soup made with parsnips, broccoli and white beans, this is a journey into all that is pure about spring vegetables. Finely chop the broccoli and keep it out of the blender to maintain the texture, likewise the white beans. Packed full of fibre, parsnips take a lot of salt, so don’t be shy with the shaker.

Vegan Shepherd’s Pie

Nothing beats gravy and mash potato. This vegan twist on the traditional shepherd’s pie combines veggie sausages with brown lentils to create the filling, and sweet potato mustard mash for the topping. Served with spinach in tomato on the side, this rainbow coloured dish covers a lot of nutritional bases.

Vegan Garlic “Mussels”

Inspired by a recipe in ‘Vegan Food and Living’ these garlic mushroom “mushels” are made with shitake mushrooms and plenty of garlic. Rich in B vitamins, serve with beans and kale for an extra health kick. Tarragon adds an umami dimension while white wine and lemon sets off the juice. After over a decade ofContinue reading “Vegan Garlic “Mussels””