Vegan recipes from Scotland
Japanese Vegan in Scotland

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Courgette & Soya Milk Vegan Soup


  • 2012/04/15

'Courgette & Soya Milk Vegan Soup' -- 4 Servings

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INGREDIENTS

4 small courgettes/zucchini (600g)
1 onion
1 potato (medium baking potato size)
Water (Enough to cover the vegetables in the pan)
1 Vegetable stock cube
1 cup unsweetened soya milk
1 Tbls miso paste
Salt & white pepper (or black pepper) to taste
Parsley and soya cream to garnish


Directions:
1. Peel the potato, cut it and the vegetables into 2cm cubes.
2. Put all vegetables and vegetable stock cube into a deep pan, add water until all vegetables are covered. Cook over high heat. After the water begins to boil, turn the heat down to low, cover the pan and cook for 10-15min until vegetables are tender.
3. Turn the heat off, blend the soup with a hand blender until smooth. (If you don't have a hand blender, you can use a normal blender. But I think you should wait until the soup cools a little before transferring to your blender).
4. Add miso paste and soya milk, mix well and cook over the low heat. Before the soup starts to boil, turn off the heat, add salt and pepper to taste. EAT!



After I make a complicated recipe, I always want to make an easy recipe next. And I got some cheap courgettes, so I made soup this time. Cream soup is easy and healthy. You can eat a lot of vegetables and it's yummy! I think it's good for kids who hate vegetables. You should try to get some nice bread at your favourite bread shop, and eat it with this soup! It's a nice and easy light dinner!

Vegan Memo:
- If you boil the soya milk, the look and flavor will be bad. So please be carful!
- If you want a little more "something" for the taste, try adding a little bit of garam masala.
- To make this kind of soup, I recommend a hand blender. If you don't have it, of course, you can use a normal blender. But you should wait until the soup is cool enough.



Nutrition FactsPer person
Calories - 110.3
Total Fat - 2.1 g
  Saturated Fat - 0.2 g
  Polyunsaturated Fat - 0.8 g
  Monounsaturated Fat - 0.2 g
Cholesterol - 0.0 mg
Sodium - 700.2 mg
  Potassium - 224.3 mg
Total Carbohydrate - 19.0 g
  Dietary Fiber - 3.9 g
  Sugars - 3.0 g
Protein - 5.5 g
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Lasagna with courgette and mushrooms


  • 2012/03/08

'Lasagna with courgette and mushrooms' -- 4 Servings (21cm x 29cm)

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INGREDIENTS

- Meat sauce
Olive oil
2 cloves garlic
1 onion
1/2 cup TVP (before rehydrating)
400g can of chopped/plum tomatos
1 vegetable stock cube
1 bay leaf
2 Tbls wine
1 Tsp dried basil, oregano and thyme
1 Tsp vegan Worcester sauce
1/2 Tbls balsamic vinegar
Salt & pepper to taste

- White sauce
1 Tbls margarine
1 onion
100g mushrooms
2 Tbls flour
500ml unsweetened soya milk
1 vegetable stock cube
2 Tbls miso paste
Salt & pepper to taste

Margarine to spread on the lasagna dish
9 sheets of no pre-cooking lasagna sheet
1 medium/large courgette


Directions:
1. Make the meat sauce. Heat olive oil in deep frying pan, add minced garlic. Add minced onion after garlic starts to smell good. Once the onion starts to turn clear, add all other ingredients for the meat sauce, except salt and pepper, and cook for 15min. Add salt and pepper to taste.
2. Make the white sauce. Heat margarine in a heavy bottom pot, add thinly sliced onion, fry well. After it starts to brown, add sliced mushrooms and flour, fry and stir until vegetables are evenly coated and flour is no longer powdery. Add soya milk, vegetable stock and miso, and cook it until it has thickened. Add salt and pepper to taste.
3. Spread margarine on the lasagna dish, place about 4 heaped Tbls of meat sauce in the dish and spread it out evenly. Add one big scoop of white sauce in the dish and smooth it out too. Place 3 lasagna sheets on top. After that, keep layering meat sauce, sliced courgette, white sauce and lasagna sheets in that order. The last layer should be white sauce (if you have access to vegan cheese, you can grate and add it to the last white sauce layer).
4. Bake it for around 45min in 180 degrees. EAT!




The long ingredient list probably makes you feel like you don't want to make this, but the whole cooking process is actually quite easy so I can recommend this recipe for every one. This recipe makes me feel like dairy products are totally unnecessary. In fact, a non-vegetarian said she wouldn't be able to notice if it was vegan or not.
You can add some layers of your favourite vegetables to this recipe. This time, the courgette became soft and juicy!
You can use this meat sauce and white sauce for other recipes: e.g gratin, bolognese and so on. If you make too much, you can freeze and keep it in freezer.

Vegan Memo:
- You can use any kind of mushrooms you like!
- Please cook onion well for the white sauce. The sweetness of well cooked onion makes the white sauce nice!
- Please check the lasagna to make sure it is not burning when it's in the oven.

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