6 NEW recipes for World Vegan Month this November

 Serves 6

Ingredients

• 2 cups macaroni
  
• 1 large onion, diced
  
• 4 cups unsweetened soya/oat milk
  
• 4 tablespoons dairy-free margarine
  
• 2 teaspoons English mustard
  
• 1 ½ tablespoons + 3 teaspoons pure maple syrup  
  
• 1 1/2 tablespoons yeast extract
  
• 1/4 cup vegan cheese, grated
  
• Sea salt and black pepper for seasoning
  
• 2/3 cups natural breadcrumbs

Method

1. Preheat the oven to 180°C. Cook macaroni per packet instructions then drain and set aside.
   
2. In a pan, heat milk and poach onions slowly for 5 minutes. Bring to the boil, remove from the heat, pass milk through a sieve, discard the onions and set aside.
   
3. In another pan, melt margarine then stir in flour until it forms a thick paste. Add warm milk, stirring all the time until smooth, and simmer for 10 minutes to cook out the flour.
   
4. Stir in mustard, maple syrup, yeast extract and grated vegan cheese. Add macaroni to the sauce and stir fully to combine, season with sea salt and black pepper.
   
5. Transfer mixture to a large ovenproof dish or 6 individual pots.
   
6. Top with breadcrumbs and bake for 35 minutes until bubbling and breadcrumbs are browned and crispy.
   
7. Leave to stand for a few minutes before serving.

Macros per serve

Cals 355
Protein 10
Carbs 46
Fat 14
Fibre 3

Asian Broccoli Salad with Maple Nut Butter

serve 4

Ingredients

FOR THE BUTTER

• 1 tbs of pure Canadian maple syrup 
  
• 3 tbs of olive oil
  
• 1/2 cup of peanuts
  
• 1 tbs of hot water
  
• 1 tbs of soy sauce

FOR THE SALAD

• 1 head of broccoli
  
• 3/4 cup of peanuts
  
• 3/4 cup edamame beans
  
• Sprinkle of black sesame seeds to garnish

Method

TO MAKE THE MAPLE NUT BUTTER

1. Gently pan-fry the peanuts until golden brown.
   
2. Add to a food processor with olive oil, maple syrup, hot water and soy sauce and blitz until smooth.

TO MAKE THE SALAD

1. Cut the broccoli into small florets and steam until tender. Steam the edamame beans by boiling an inch of water in a pan and placing them in a steaming basket. Cover the pot with a lid and cook until tender.
   
2. Drain the steamed edamame beans and add to a salad bowl and dress with the nut butter.
   
3. Toast some extra peanuts and sprinkle them over your greens along with some black sesame seeds.

Macros per serve

Cals 405
Protein 15
Carbs 17
Fat 31
Fibre 6

Vegan Chocolate and Maple Fondant

Serves 4

Ingredients

• 1 tbsp vegetable oil
  
• 60g dairy-free butter
  
• 60g maple sugar
  
• 1 banana, mashed with a fork
  
• 1 tbsp maple syrup 
  
• 30g dark chocolate
  
• 60ml almond milk
  
• 60g self-raising flour
  
• 3 tbsp cocoa powder
  
• 1 pinch of salt
  
• 1 tbsp vanilla paste

Method

1. Prepare your ramekins or tins by brushing them with a flavourless vegetable oil then dust with cocoa powder.
   
2. Cream together the dairy free spread and maple sugar until pale and creamy.
   
3. Add in the mashed banana and maple syrup and beat well.
   
4. Melt the dark chocolate in the microwave.
   
5. Place 4 tsp of the mixture on to a small plate and place in the freezer for 30 minutes or until they are just starting to firm up.
   
6. Pre-heat the oven to 180C.
   
7. Next, fold in the flour, cocoa powder, salt, and vanilla paste to the remaining cake mixture. Half fill each of the ramekins / tins with the cake mix.
   
8. Place the almost frozen cake mix into the centre of each ramekin/tin.
   
9. Cover over with the remaining cake mix.
   
10. Put the ramekins/tins in the oven and bake for 12 – 15 minutes or until the tops look set but when the pan is shaken, they have a slight wobble to them.
    
11. Remove them from the oven and give them a minute or two to cool slightly.
    
12. Run a spatula round the edge of the pan and turn them out on to the plate.
    
13. Serve with your choice of plant-based ice cream or pouring cream and fresh fruit.

Macros per serve

Cals 334
Protein 3
Carbs 34
Fat 21
Fibre 3

Maple Miso and Almond Protein Balls

serves 10

Ingredients

• 1/3 cup ground almond
  
• 3 tbsp amber maple syrup
  
• ½ cup unsalted mixed nuts
  
• 2 tsp miso paste
  
• 10 dates
  
• ¼ cup desiccated coconut
  
• ½ tsp ground nutmeg

Method

Put all ingredients in a food processor except the roasted almond nibs.
Knead into bite size balls, you should be able to make about 10.
Roll the protein balls in desiccated coconut  then chill in the fridge for 1 hour.

Macros per serve

Cals 136
Protein 3
Carbs 14
Fat 8
Fibre 3

Vegan Thai Green Curry

Serves 4

Ingredients

For the rice:

• 1 cup jasmine rice
  
• 3/4 cups water

For the vegan Thai green curry:

• 1 1/2 cups water
  
• 3 tsp grated fresh ginger
  
• 2 cups peeled sweet potatoes, chopped into 2cm pieces
  
• 1 3/5 cups low-fat coconut milk
  
• 3 tbs vegan green Thai curry paste
  
• 1 tsp maple sugar
  
• 3 tbs pure Canadian maple syrup 
  
• 1/4 tsp sea salt
  
• 1/4 tsp chilli flakes
  
•  tbs lime juice
  
• 10 fresh asparagus (washed and ends cut off)
  
• 1/2 cup roasted cashew nuts
  
• Handful of fresh coriander, roughly chopped

Method

To make the rice:

Put the rice and water in a pan.
Stir and bring to a boil. Once boiling, cover and reduce to low and simmer until all the water is gone. This should take about 15 minutes.

To make the vegan Thai green curry:

1. Preheat oven to 180°C.
   
2. Put the asparagus onto a baking tray then drizzle maple syrup on top.
   
3. Roast the asparagus for 10 minutes, until tender but still firm. Put to one side.
   In a large pan, add the water, ginger and sweet potatoes over medium heat.
   
4. Bring to a simmer then cover with a lid and cook for 8 minutes.
   
5. While the potatoes are cooking, in a separate bowl, mix the coconut milk, curry paste, maple sugar and chilli flakes until smooth.
   
6. Once the 8 minutes are up, add the coconut milk mixture and stir well in the pan.
   
7. Bring it back to a simmer and cook another 5 minutes.
   
8. Add the lime juice, stir and heat through for about 30 seconds.

To serve:
Plate a portion of rice and then add the curry sauce.
Top with the roasted asparagus and the cashew nuts.
Sprinkle the chopped fresh coriander on the top to serve.

Macros per serve

Cals 498
Protein 10
Carbs 65
Fat 21
Fibre 5

Tempeh Fajitas with Spicy Guacamole

Serves 4-6

Ingredients 

FOR THE SPICY GUACAMOLE: 
2 avocados
1 tbsp lime juice
1/3 cup spicy salsa verde, home-made or store-bought
Salt and pepper

FOR THE TEMPEH FAJITAS: 
1 tbsp canola oil
1/2 lb tempeh, cut into strips (or tofu if preferred)
1/3 cup pure maple syrup  
1/2 tbsp chilli powder
Salt and pepper to taste
2 (red and green) capsicums, cut into strips
1 red onion, cut into strips
1/4 cup fresh coriander, chopped
4-6 large tortillas

Method

SPICY GUACAMOLE  
Use a fork to mash the avocados in a bowl. Add the lime juice and salsa, and season to taste with salt and pepper.

TEMPEH FAJITAS 

1. Warm the oil in a large pan over medium heat. Add the tempeh strips to give them colour, stirring gently, as tempeh can easily come apart. Brown on all sides, turning with a spatula or tongs.
   
2. Pour the maple syrup into the pan, add the chilli powder, and season with salt and pepper.
   
3. Bring the syrup to a boil, stirring frequently until it thickens and adheres well to the tempeh.
   
4. Add the capsicums and onion and cook another 3 – 4 minutes. Sprinkle the coriander over all.
   
5. Warm tortillas in the microwave. Fill with the caramelised tempeh and veggies, then spread on the spicy guacamole. Roll up, serve, and enjoy!

Macros per serve

Cals 554
Protein 20
Carbs 60
Fat 27
Fibre 8

Recipes thanks to Maple from Canada Australia