Main Meals / veggie meals

Lentil Stewlentil_soup800
2 tbsp rice bran oil
1/4 large head of cabbage, sliced thinly
1 large carrot, sliced in 1/2 circles
2 stalks celery, sliced in small chunks
1 red capsicum, large chunks 2 medium onions, large chunks
3 tsp minced garlic
2 large potatoes, washed and chopped into small cubes
1 1/2 cups pumpkin, chopped into small cubes
1 cup red whole lentils, dry
6 cups water
6 cubes vegan chicken stock
1 tin diced tomatoes, 400g

In a little oil, sautee onions,  garlic, cabbage and celery for 5 mins. Add remaining ingredients and bring to a boil. If using a pressure cooker, cook for 20 mins. Otherwise cook in a large saucepan until the lentils and potatoes are soft.

Serving suggestion:
Serve with avocado on crusty homemade bread.

Mexi Lentilslentil burrito
2 cups dried whole red lentils
2 large onions, diced
1 tbsp garlic powder
2 tbsp olive oil
2 tbsp paprika
2 tsp cumin
1/4 cup savoury yeast flakes
1 tsp salt

Pressure cook the lentils in 7 cups of water for 10 mins. Don’t drain. In a large saucepan sautee the onions in the olive oil until clear, then add the garlic powder, paprika and cumin. Stir over a med-high heat until the spices are fragrant, then pour the lentils and water into the saucepan and stir. Then add the yeast flakes and salt. Stir through. Cook on low for 15 mins. Add more water if the mixture is too thick.

Serving suggestions:
Haystacks – corn chips covered in mexi lentils, soy whipped cream and salad.
Serve over brown rice with a side serving of salad.
Burritos – mexi lentils topped with cashew mayonnaise, avocado chunks and diced tomato wrapped up in a wholemeal tortilla.

Walnut Patties
1 cup rice milk
3/4 cup chopped walnuts or pecans
1 1/2 cups gluten flour
1 diced onion (chop it with the nuts in a food processor to save time)
1 tsp salt

Mix together and shape into 1/4 cup sized patties. Cook in sandwich maker until brown. Put browned patties into the following soup mixture. Simmer for 1/2 hour.

1L water
2 large minced onions
2 tsp garlic
1/4 cup coconut cream
4 sliced mushrooms
2 tsp sea salt

Serving suggestion:
Serve over mashed potato with steamed broccoli and carrots.

Lasagne – a labour of love (makes 8-10 adult servings and freezes well)

This meal takes just over an hour to prepare and then a further 45 mins to cook, so making a big serving like this saves time. Freeze what you don’t eat for next week :)

Pasta sheets
1 1/2 cup wholewheat flour
1/2 cup water (more or less)

In a large bowl stir the water in the flour until the dough isn’t dry, but isn’t sticky. Knead for 5 mins and then proof the pasta under a damp teatowel for up to 20 mins. Then divide into small portions and, using a rolling pin or a pasta maker, roll out your pasta sheets to the length of your baking dish. Sprinkle each sheet with flour so they don’t stick to your bench or each other.

‘Mince’ Filling
2 cups dry rolled oats
1 cup walnuts, ground
2 1/2 cups water
5 tbsp soy sauce
1/4 cup rice bran
1 clove garlic, minced
1 medium onion, chopped
1/4 tsp basil
1/4 tsp oregano
1/4 tsp marjoram
1 tin diced tomatoes
1 heaped tbsp tomato paste
1 cup cooked kidney beans
8 sliced mushrooms, cooked until soft in olive oil

In a large heatproof bowl, mix together oats and walnuts, set aside. Place remaining ingredients (except for the tomatoes, tomato paste,kidney beans and mushrooms) in a saucepan and bring to a boil. Remove from heat and pour boiling liquid over oats and nuts. Stir once and allow to stand until most of liquid is absorbed. Stir again lightly, just until mixed. Stir in the diced tomatoes, tomato paste, kidney beans and mushrooms. Leave in the bowl and make the ‘cheese’ sauce.

‘Cheese’ sauce
3 cups rice milk
1/4 cup wholewheat flour
1/2 cup savoury yeast flakes
1 1/2 tsp salt
4 tbsp arrowroot flour
1 tbsp lemon juice
2 tsp onion powder
1 tsp garlic powder

Put all ingredients into a blender and blend until smooth. Then transfer the sauce to a medium sized saucepan and heat over a high heat until desired thickness is reached. Stir continuously to avoid lumps. If you do find the sauce gets a bit lumpy, simply stir it very quickly and they should disappear. Take off the stove and now for the layers upon layers!

Starting with the lasagne sheets, layer 1 sheet, 1 big scoop of mince and a scoop of cheese sauce and repeat until you reach the top of our baking dish. Cook in a fanforced oven at 200 deg C for 45 mins, until golden brown on top. Serve with homemade baked chips and a garden salad. Freezes well.

Thanks to ‘The Uncheese Cookbook’ and ‘Ecological Cooking’ for their recipes which contributed to the development of this recipe.

Pine Nut Pasta – Serves 2 -3 peoplepine nuts
1 tbsp pine nuts – dry fry in a pan til golden brown. Remove from pan and keep aside.
1 onion diced
2 tsp garlic
1/2 packet of wholemeal spiral pasta, cooked
8 mushrooms, sliced
1 small zuccinni, sliced
6 sundried tomatoes, chopped finely
8 stuffed spanish olives, sliced
1 tbsp tomato paste
1 tomato, finely diced
3/4 cup – 1 cup original V8 juice (vegetable juice)
Fresh basil, oregano and salt to taste

Fry onion and garlic in olive oil until the onion is clear. Add the mushrooms and cook for 2 mins. Then add remaining ingredients except for the pasta and pine nuts. Finally add the pasta and pine nuts. Serve immediately.
**Tip: When cooking wholemeal pasta, we prefer to cook the spirals for 21 mins. The packet says 13 mins, but when cooked this way we find the pasta very nutty tasting and not very nice. 21 mins of cooking makes the pasta taste like white pasta, but with all the added goodness of the whole grain.


sausages Makes 18 sausages.

1 cup cooked pinto beans, mashed
2 cups cold vegetable broth (500g)
2 tablespoon olive oil
1/4 cup soy sauce (60g)
4 cloves garlic, grated (or 1 tsp garlic powder)
2 tsp onion powder
2 1/2 cups vital wheat gluten (330g)
45g wheat germ
1/3 cup sesame seeds
1/3 cup sunflower seeds
1/3 cup flaxseeds
1/2 cup nutritional yeast flakes (50g)
1 1/2 tsp fennel powder
2 teaspoon sweet paprika
2 teaspoon dried oregano

Pulse all seeds in blender until a fine meal. Then pour the meal into a large bowl and add in all dry ingredients. Stir together and then add in the wet ingredients. Stir until combined and then knead for 5 mins. Place 1L of water on stove to boil in a medium saucepan. While the water comes to the boil prepare 18 sheets of tin foil. Divide dough into even parts. Place one part of dough into alfoil, mould into about a 18 cm long sausage and wrap dough in alfoil. Don’t worry too much about shaping it, it will snap into shape while it’s steaming because this recipe is awesome. Place wrapped sausages in steamer over the saucepan and steam for 40 minutes.


1. Mill seeds on speed 8 for 10-15 secs.
2. Add in all dry ingredients. Stir on speed 5 for 10 secs.
3. Add in wet ingredients. Knead for 1 min 30secs.
4. Clean out TM and pour in 1000g water. Bring to the boil at 100 deg C for 8 mins on Speed 1.
5. While the water is boiling prepare 18 sheets of. Divide dough into 6-18 even parts. Place one part of dough into alfoil, mould into about a 18 cm long sausage and wrap dough in alfoil. Don’t worry too much about shaping it, it will snap into shape while it’s steaming.
6. Place wrapped sausages in steamer and steam on Varoma temperature for 40 minutes.

Serving Suggestions:
Serve with pot of gold gravy, mashed potato, peas, corn and carrots.
Coat with besan egg (from the Glutens recipe further down on this page) and breadcrumbs, then fry in a little oil.
Serve on hot dog buns with tomato sauce and fried onion.
Slice into small chunks and use as a meat substitute in casseroles or curries.
Mince the sausages and use as a vegan mince for spaghetti bolognese.

Recipe adapted from ‘Vegan Dad’ –

Minestrone Soup12013_l

2L of gluten broth (with all of the bits and pieces still in it – very cooked carrot, celery and onion and soy sauce) OR 2L vegetable broth
1 tbsp salt
1 potato, cubed
5cm wide wedge of pumpkin, cubed small
1 large zuccini, sliced
1 cup soaked red kidney beans
3/4 cup unsoaked brown lentils
1 cup dry pasta spirals or macaroni
5 small tomatoes, diced
4 cloves garlic, minced
2 onions, diced chunky
1 large handful of fresh parsley, roughly hand-chopped
2 tbsp extra virgin olive oil

Sautee the onion and garlic in oil until soft, then add in remaining ingredients. Bring to the boil, stiring frequently, then simmer for 1 hour, stiring every 15 mins. Alternatively, this soup can be pressure cooked for 18mins.

Serving suggestions:
Serve hot with homemade bread (page $$$). Spread the bread with avocado for a buttery taste.

Tacos with guacamole and salsa


2 small onions, diced
2 cloves garlic, chopped
1/2 green capsicum, diced
2 tbsp olive oil
1 1/4 tsp ground coriander
1 1/4 tsp paprika
1 1/4 tsp ground oregano
1 1/4 tsp cumin
1/2 tbsp savoury yeast flakes
3/4 tsp salt
1 1/2 cups of cooked brown lentils OR 1 tin of Sanitarium casserole mince OR small cubes of Santiarium nutmeat
1 tin champignons (mushrooms), drained
1 cup cooked red kidney beans
1 tbsp cornflour (made into paste with 1 tbsp water)
200mls water

Sautee onions, garlic and capsicum in olive oil until soft, then add in coriander, paprika, oregano, cumin and yeast flakes. Keep stirring and until you can smell the spices (be careful not to burn them) then add in the remaining ingredients. Stir continuously over a medium-high heat unti the mixture thickens, then turn down to low heat.

Chop in TM 2 secs, speed 7 – onion, garlic and capsicum. Cook in TM 100 deg C, 5 mins, speed 1. Then add spices and cook at TM 100 deg C, 2 mins, speed 1. Add in lentils, champignons, cornflour and water (2 MC). Stir to combine the ingredients TM 5 secs, reverse speed 2-3. Then put MC on angle to avoid splashes and cook TM 100 deg C, reverse speed 1, 10mins.

1 large ripe avocado
1/4 tsp garlic powder
1/4 tsp salt
1/2 tbsp savoury yeast flakes

Mash avocado until creamy with a fork and stir in remaining ingredients.

Puree in TM 10 secs, speed 4-5 until smooth. May have to stop TM and scrape down sides. Should be creamy.

1 tin diced tomatoes
1 tsp salt
1 tsp dried oregano
1 tsp dried basil
2 tbsp olive oil

Cook all ingredients in a small saucepan on medium-high heat until thick, then remove from the heat.

Stir on speed 5 for 3 seconds, the cook all ingredients on 100 deg C, 10 mins, speed 1.

Serving suggestions:
Serve in taco shells with sliced lettuce, diced tomato, grated carrot and diced cucumber.
Serve as ‘haystacks’ over corn chips.
Serve with cashew mayonnaise as an alternative to guacamole.
Wrap in flat bread and serve as burritos.

Gluten Steaks

Gluten Steaks
1 cup water
1 tsp salt
1 tsp garlic powder
2 tbsp soy sauce
1 tbsp torula yeast
1 tsp onion powder
2 cups gluten flour (400g)

Mix all ingredients. Stir only until combined. Shape handfuls of the gluten mixture into patties.

3L water
1 onion, in large chunks
1 stick celery, in large chunks
1 large carrot, in large chunks
vegetable stock powder (1 1/2 tbsp) or soy sauce (1 cup)

Bring to boil and drop in patties one by one. Reduce to a simmer for 30 mins. Remove the steaks and allow to drain and cool in a colander.

‘Egg’ coating
1 cup besan flour
1/2 tsp salt
1 tsp onion powder
1 tsp garlic powder
water, to create a runny mixture
breadcrumbs, to coat

Let steaks cool and dip in besan ‘egg’and then in breadcrumbs. Lightly fry. YUM!

Serving Suggestion:
Serve with gravy, mashed potatoes and peas.

Recipe thanks to Evelin Graf.

Michael’s Curry
  – makes 4 serves
2 cups coconut cream (500mls)
1 large bulb garlic, minced (18 cloves)
2 large onions, diced
1 cup cooked lentils
2 cups cooked chickpeas
3 medium potatoes (or 2 large), diced large
N.B. These can be pre-cooked to save time.
1/4 cup soy sauce
4 tsp tumeric
4 tsp paprika
2 tsp ground coriander
2 tsp cumin
2 tbsp cold-pressed peanut oil

Saute the onions and garlic in the oil. In a separate pan, ‘burst’ the tumeric, paprika, coriander and cumin. Once the spices are fragrant, immediately add them to the onions and garlic. Add remaining ingredients. Simmer, stirring regularly (this curry will burn easily if you don’t). Cook until the potato is soft. Serve over rice. Add cayenne pepper once served if you’re one for spicy food.

Satay Lima Beans

1/2 tsp cumin, tumeric and coriander
2 cups cook lima beans (approx 2 tins)
2 tsp chopped garlic
2 tsp chopped ginger
2 large onions, diced finely
1 capsicum (or 1/2 red and 1/2 green)
3/4 cup natural peanut paste
1 cup coconut milk
1 tbsp brown sugar (or honey, rapadura or sucanat)
1 tbsp lemon juice
1 tbsp soy sauce
1 cup chopped cauliflower
1 large tomato, diced
1/2 cup peas
1 large handful of chopped silver beet (roughly 1 leaf, remove the stem)
1 chopped pak choy (remove the stems)

Sautee garlic, ginger, onion and capsicum in a little oil. Add spices and stir until fragrant (being careful not to burn them). Add remaining ingredients and simmer on until cooked through. Serve over rice with pappadums.

Granola Bake

1 cup plain Sanitarium granola cereal
1 onion, diced
2 heaped tsp minced garlic
4 leaves fresh basil or 1 tbsp fresh oregano (for dried herbs, use 1 tsp)
2 tbsp flaxmeal
2 tbls natural peanut butter
1 tsp salt
2 tbls tomato paste
1 cup boiling water
2 tbsp oil
2-4 tbls gluten flour (or 1 1/2 tbsp potato flour mixed to a paste in 1 tbsp water)

Pre-heat oven to 180 deg Celsius. Combine all of the above (minus the water, oil and gluten flour), then stir in the boiling water and leave to stand. Once absorbed, stir in oil. Gradually add in the gluten flour, stirring constantly to avoid lumping. When the mixture is no longer sloppy you won’t need to add any more flour. Transfer the mixture to a greased baking dish, making sure the mixture is no deeper than 2.5 cm. Bake uncovered for 45 mins in fan forced oven, rotating 180 deg after 20 mins. Will be a light brown colour when cooked.

Alternative cooking method:
Shape the completed mixture into balls or patties, roll in whole wheat flour and shallow fry in oil or cook in sandwich maker.

Carrot Rice Loaf – makes 3-4 serves

1/2 C Natural Peanut Butter
1 C of soy milk or unsweetened Nut Milk
1 Small onion, minced
3 T olive oil
1/2 tsp. Salt
1/8 tsp. Sage
1/2 C whole wheat bread crumbs (use rice crumbs for gluten free)
2 C Grated carrots
1 C cooked rice (use leftover rice if you have it)

Cream together peanut butter and soy or nut milk. Set aside. Saute onion in water until soft but not brown. Add salt, sage and bread crumbs and saute for 2 more minutes. Add more water if needed. Stir oil through once off stove. Add to peanut butter mixture along with grated carrot and rice. Mix thoroughly. Bake, uncovered, in a greased casserole at 180 deg Celsius for about 1 hour.

Lentils and Mash

Lentils Ingredients:
2 1/2 cups sliced mushrooms
2 onions, diced
4 garlic cloves, minced
2 tbsp cold-pressed extra virgin olive oil
2 cups cooked brown lentils
1/2 cup stone-ground whole wheat flour
1/4 cup rice bran or olive oil
2 cups cold water
1/4 cup soy sauce or tamari (gluten-free soy sauce)

Saute, mushrooms, onions and garlic in oil until until onions are clear and mushrooms browned. Add flour and stir through thoroughly. Once the lentils are covered in the flour, add remaining ingredients, and keep stirring. This will thicken. Once it does, turn your heat to low or serve immediately.

Mash Ingredients:
3 1/2 cups raw potato, largely diced
1 tbsp cold-pressed extra virgin olive oil
Vitasoy Rice Milk Protein-enriched with chickpeas
Celtic Sea Salt

Boil potatoes in water with no salt until soft (or cook in pressure cooker with 1 cup of water, bring to pressure on high heat, put on pressure cap and then low heat for 6 mins). Drain potatoes and transfer back to your cooking pot. Mash with oil and add rice milk until the desired thickness is reached. Add salt as preferred. Serve your ‘Lentils n Mash’ with steamed asparagus or cooked peas, corn and carrot.

Coconut Curry Tofu

2 tbsp rice bran oil
1 onion, finely diced
240mls coconut cream + 1/2 cup water
1/4 cup soy sauce
1/2 tsp rapadura
1-2 tsps curry powder
1 tsp coriander
1 tsp cumin
1 tsp tumeric
1 tsp ginger, finely minced
2 cloves garlic, finely minced
500g firm tofu (cut into 1/2 cm cubes)
4 tomatoes, diced
1/2 red capsicum, thinly sliced
1 tin whole champignons
1/4 cup fresh basil, chopped
4 cups bok choy, chopped
1 tsp salt
cayenne to taste

In a large pan over medium heat mix oil, onion, coriander, cumin, tumeric, ginger and garlic. Once fragrant add coconut milk, soy sauce and brown sugar. Bring to the boil.

Stir in tofu, tomatoes, capsicum, mushrooms and salt. Cover and cook for 5 minutes, stirring occasionally. Mix in basil and bok choy and cook for a further 5 minutes. Serve
with thick rice noodles and garnish with basil leaves.

Veggie Bean Soup 

2 tbsp of each of the following dried beans:red kidney beans

yellow split peas
green split peas
mung beans
lima beans
brown lentils
red split peas

1 tin diced toms (415g)
3 cups water
1 tsp salt
1/2 tbsp mixed herbs (sage, marjoram and thyme)
2 tbsp chopped parsley
2 large onions, diced in big chunks
5 cloves garlic, minced
2 carrots, diced
2 potatoes, diced in roughly 2cm by 2cm chunks
3 stalks of celery, chopped
2 tbsp olive oil

Sautee garlic, onions and celery in oil. Add remaining ingredients. If using a pressure cooker, bring to pressure, reduce temperature and then cook for 45 mins. NB. Make sure the pressure cooker isn’t more than 1/2 full. If using a saucepan on a stove, bring to the boil and then simmer slightly covered for 1.5 – 2 hours. Serve with bread or ‘dip & eat’ with corn chips.


Tofu Nuggets and Chips – serves 2

TIP: Get the chips cooking the oven while you’re preparing the nuggets, then organise your veggies once you put the nuggets into the oven alongside the chips. Then your meal will be ready all at once.

Chips Ingredients:
4 medium potatoes (more if you’re chip-happy like our family is!)
2 tbsp cold-pressed olive oil or rice bran oil
sea salt

Slice the potatoes in half lengthwise and then lengthwise again (you’ll end up with 4 round circles for each potato). Then slice 6 ‘chips’ for each of the circles (this is difficult to describe! lol). Place the sliced potatoes into a bowl and rub thoroughly with the oil. Spread over baking paper on an oven tray and sprinkle with salt. Bake in a pre-heated oven for 20-25 mins at 160 deg C.

Tofu Nuggets Ingredients:
½ block of very firm tofu (not sloppy or crumbly), diced into 1cm x 1cm cubes
1-2 tbsp olive oil
1 cup breadcrumbs (rice crumbs for gluten free)
1 tbsp flax meal (ground flax seeds – pulse in a blender a few times if you can’t by them pre-ground)
½ tsp sea salt
½ tsp paprika
1 tbsp savoury yeast flakes

Place tofu cubes in a bowl and coat thoroughly with the oil. In a separate bowl combine the remaining ingredients. Transfer the tofu cubes to the breadcrumb bowl and coat thoroughly. Bake in preheated 160 deg C fan forced oven for 12 mins. Overcooking will cause the tofu to go rubbery and chewy. These don’t reheat well. Serve with oven baked chips, cashew mayonnaise and steamed veggies.

Mushroom Parsley Pasta

250g uncooked pasta
1/4 cup cold-pressed extra virgin olive oil (2 tbsp for sauteeing, and the other two for additional flavour if preferred)
2 cups thickly sliced mushrooms
1 1/2 stalks celery, very thinly sliced
1 medium onion, finely chopped
3 cloves garlic, finely chopped
200g diced tinned tomatoes
2 tbsp tomato paste
1/2 tsp salt
1/4 cup fresh parsley, finely chopped

Cook pasta (as per instructions on packet), drain and set aside. Using a medium-sized pot, saute mushrooms and celery in 2 tbsp oil until celery is transparent, then add the onions and garlic. Saute until the garlic is fragrant. Add tomatoes, tomato paste, salt and parsley, and stir until well combined. Finally, gently stir in the cooked pasta. Be careful not to ‘over stir’ and mush the pasta ;) If preferred, the remaining oil may be added over each individual serving. May be served alone, or with a side of steamed broccoli and zucchini.

Split Pea and Potato Curry

1 packet of vege sausages
1 cup split peas (soak for 1 hour and then cook and drain – 15 mins boiliing and then 45 mins simmering, add extra water as needed and scrape off the foam)
2 teaspoons minced garlic
2 tsp minced ginger
2 large onions, diced
2 tomatoes, diced
2 teaspoons cumin
2 teaspoons tumeric
1 tin coconut cream (400g)
4 medium potatoes, diced
1/2 cup frozen peas
1 ½ tsp himalayan rock salt

Cook the onion, garlic and ginger with a little water, until the onion is clear. Add the cumin and tumeric and cook until you can smell the spices. Then add the coconut cream and stir until the colour is even throughout. Add the rest of the ingredients. Stir and then simmer on low partially uncovered for roughly 45 mins. Test the potato to make sure it is soft before serving. Add cayenne pepper as preferred.

9 thoughts on “Main Meals / veggie meals

  1. What do you guys think in regards to tomatoes being in the fruit family, i read that yall dont mix fruits and vegetables and i personally have been a bit confused on this point in the health reform message but i am curious on wheter you guys would regard tomatoes as fruits or a vegetable. If a fruit why do yall mix it with vegetables, but if say a vegetable please send me some infok on how yall made this conclusion.

    • Personally, I consider them neutral. There are some testimonies (don’t ask me where sorry), where she was having tomatoes with an assortment of fruit. Not proof, but they don’t seem to be bad in either scenario. Olives she also had at every meal. Some say pineapple is neutral also (I’m 50/50 on this one). The key is not getting too worried about the grey areas, as the stress will do more harm than making a mistake :)

      God bless.

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