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Category: Plant-based-diet Page 3 of 6

Delve into the world of plant-powered nutrition. Uncover the benefits of incorporating more plant-based foods into your diet, whether you’re a seasoned vegan or simply looking to add more greens. Find delicious recipes, health insights, and inspiration for a balanced and compassionate eating journey.

close up shot of mushrooms

Quick Vegan Fried Rice: Mushroom Magic

By

On September 15, 2023

In Plant-based-diet

How often does fried rice grace your dinner table? For many, it might be a rare treat reserved for takeaway nights.

But what if I told you that crafting a delicious fried rice dish at home is simpler than you might imagine?

You don’t need a traditional Chinese wok or an extensive list of exotic ingredients to make it happen.

In this post, I’ll introduce you to my tried-and-true recipe for vegan fried rice with mushrooms.

The beauty of this dish lies in its versatility – you can use any type of mushroom and repurpose leftover rice without any fuss.

And here’s the kicker: feel free to throw in any veggies you have lying around.

Fun fact: in Chinese cuisine, fried rice is a go-to method for transforming leftovers and using up veggies on the brink.

So, let’s roll up our sleeves, get creative, and whip up this simple yet irresistibly savoury dish, perfect for those hectic weeknight dinners.

Exploring mushroom varieties for your fried rice

Mushrooms are a fascinating and diverse group of fungi, with thousands of species worldwide, each offering its unique shapes, sizes, and flavours. 

Yet, when it comes to the culinary realm, around 2,000 mushroom species are safely edible.

In your local grocery store, you’ll likely encounter three primary types: white button, cremini, and portobello mushrooms. 

mushrooms on sheets of paper on a tray
Photo by Leeloo Thefirst on Pexels.com

Surprisingly, all three belong to the same species, Agaricus bisporus, at different maturity stages — white buttons are the youngest, creminis the adolescents, and portobellos the fully mature adults.

For our fried rice recipe, it’s important to note that white button or cremini mushrooms are preferable over portobellos due to their lower water content. 

Using portobellos can lead to excess moisture and a less desirable texture in your dish.

Unlocking the nutritional secrets of mushrooms

Surprising as it may be, the revelation that white button, cremini, and portobello mushrooms all belong to the same species may still linger in your mind. 

But brace yourself for another remarkable connection between mushrooms and humans that might leave you even more astonished.

Did you know that we humans share approximately 50 per cent of our DNA with mushrooms? 

In simpler terms, this genetic kinship implies that our bodies can readily absorb and utilise certain bioactive compounds found in mushrooms. 

This extraordinary connection not only highlights the intriguing world of fungi but also underscores the role of mushrooms as a profoundly healthy whole food.

person putting mushrooms in the frying pan
Photo by cottonbro studio on Pexels.com

Now, armed with this newfound knowledge, let’s dive into the impressive health benefits of mushrooms and understand why they are such a valuable addition to our diets:

  • Rich source of nutrients: Mushrooms are a nutritional powerhouse, providing essential vitamins and minerals such as vitamin B, selenium, and copper.
  • Low in calories: They are naturally low in calories, making them a smart choice for those aiming to manage their weight while enjoying a hearty meal.
  • High in antioxidants: Mushrooms are full of antioxidants that protect our cells from damage and increase immunity. 
  • Heart health: Mushrooms are naturally low in sodium and can contribute to managing blood pressure. Additionally, they contain fibre, which is beneficial for heart health.
  • Vitamin D production: Some mushrooms, when exposed to sunlight, produce vitamin D, a nutrient vital for bone health. 

Beyond their incredible nutritional benefits, mushrooms offer a meaty texture, rich umami flavour, and a remarkable ability to absorb the flavours of dishes they’re cooked with. 

This versatility makes them a popular choice for vegetarians and vegans looking for satisfying meat substitutes.

And on top of all the health benefits, mushrooms are a must-have in a plant-based diet. 

Making the most of leftover rice and veggies: a sustainable choice

When I need a quick dinner fix, fried rice is my trusty go-to! 

It’s tasty and a clever way to rescue those bits of leftover rice and veggies that are on the verge of being wasted.

As someone who dabbles in gardening, I’ve learned to appreciate the hard work of growing our food. Wasting it just doesn’t sit right with me, especially when you consider that food waste contributes to 8-10% of greenhouse gas emissions—something we’re all working to reduce for the sake of our planet.

Now, here’s the cool thing about the fried rice recipe I’ll share soon: it doesn’t discriminate when it comes to your leftover rice. 

Whether short or long-grain, Jasmine, basmati, or even pilau rice, it all works! 

leftover cooked rice
My flavourful blend of short-grain rice and quinoa – the star ingredients of our delicious fried rice.

This tradition of using leftover rice is common in Chinese cooking because it cooks better in a hot pan, giving your fried rice the perfect texture.

So not only do we cut down on food waste by using up what’s already cooked, but we also get tastier results. It’s a win-win that’s good for your dinner table and the environment!

Now that we’ve explored the fascinating world of mushrooms and the sustainable choice of using leftover rice and vegetables let’s dive right into the heart of our quick and yet delicious vegan fried rice with mushrooms. Here are the simple ingredients you’ll need to create this flavorful dish:

IMG 8997 scaled
All the ingredients are ready for our quick vegan fried rice recipe!
vegan fried rice with mushrooms
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Vegan fried rice with mushrooms

Plant-based, delicious, savoury delight that combines the rich, meaty texture of mushrooms with nutritious rice
Course dinner, Lunch
Cuisine Chinese
Keyword mushroom, rice, soy sauce
Prep Time 10 minutes
Cook Time 15 minutes
Servings 3 people
Calories 250kcal
Cost £6

Equipment

  • 1 frying pan (or a Chinese wok)

Ingredients

  • 300-320 grams leftover cooked rice
  • 240 grams mushrooms
  • 1.5 medium sized onions (You can use spring onions instead)
  • 40-50 grams cucumber (You can use other available vegetables)
  • 100 grams bean sprouts (You can use other available vegetables)
  • 2-3 tbsp light soy sauce
  • 1½ tsp sesame oil
  • 1 tsp chilli bean sauce (optional, if you like something spicy)
  • 1 tsp mushroom seasoning powder (optional)
  • 2 tbsp seaweed flakes (optional)

Instructions

Prepare the ingredients:

  • Wash the mushrooms and veggies you plan to use.
  • Slice the mushrooms into thin pieces.
  • Roughly chop the onions (or spring onions).
  • Dice the cucumber into small pieces.
  • Ensure the leftover cooked rice is at room temperature; if it's cold, microwave it for 2 minutes with a splash of water and a covered lid to warm it up.

Cook the ingredients:

  • Heat a frying pan or wok over medium-high heat.
  • Add a splash of oil and sauté the chopped onions (or spring onions) until translucent, usually 2-3 minutes.
  • Add the sliced mushrooms and sauté until tender and lightly browned, around 4-6 minutes. For portobello mushrooms, use a separate pan to prevent excess moisture.
  • Optional: Stir in mushroom seasoning powder.
  • If the pan is too dry, add a bit more oil.
  • Add the leftover cooked rice, breaking up any clumps.
  • Include diced cucumber and bean sprouts (or your chosen vegetables) and cook for an additional 2-3 minutes until they soften.

Season and finish:

  • Drizzle 2-3 tablespoons of light soy sauce evenly over the rice and vegetables. Adjust to taste.
  • Optional: For a hint of heat, mix in 1 teaspoon of chilli bean sauce.
  • Taste and adjust seasoning with salt and pepper if desired.
  • Finish by drizzling 1½ teaspoons of sesame oil over the fried rice for a delightful aroma and flavour.

Serve and enjoy:

  • Turn off the heat.
  • Serve your vegan fried rice with mushrooms hot, garnished with spring onions or sprinkled seaweed flakes for extra umami.

Video

flat lay photography of pasta served in white plate

Quick and Light Summer Vegan Bacon Pasta (With Homemade Sauce)

By

On June 16, 2023

In Plant-based-diet

As the sun bathes the world in its warm, golden glow and vibrant blossoms adorn every corner, one thing becomes abundantly clear: summer has arrived in all its glory.

With the allure of sandy beaches and outdoor adventures calling our names, the last thing we desire is to be confined to the kitchen, labouring over elaborate meals.

But fear not, for I bring forth a delicious solution in this post – my ultimate go-to vegan pasta recipe: the tantalizing vegan bacon mushroom pasta!

It boasts a delightful lightness, a refreshing burst of flavours, and a harmonious blend that will captivate your palate.

And the best part?

This dish can be prepared entirely from scratch in just 20 minutes. Ah, did you catch that? From scratch! Yes, you heard it right!

Instead of using jarred pasta sauces, we embrace a fresher, healthier approach that not only entices our palates but also champions sustainability.

Let me share three compelling reasons that will transform your perspective on store-bought pasta sauce, inspiring you to create healthier and more eco-friendly vegan pasta meals.

3 key takeaways for avoiding store-bought pasta sauce
  • Many store-bought pasta sauces contain preservatives and artificial additives.
  • Homemade pasta sauces are more flavourful and tailored to your taste.
  • Every pasta jar not purchased means one less contribution to overflowing landfills.

Healthier ingredients

Many store-bought pasta sauces are notorious for their high sodium content, preservatives, and artificial additives.

By crafting your own sauce, you gain complete control over the ingredients, enabling you to opt for fresher, whole-food alternatives.

Embrace a vibrant array of herbs, spices, and fresh vegetables to concoct a pasta sauce brimming with wholesome goodness.

By doing so, you not only enhance the nutritional value of your dish but also savour the authentic flavours of natural, nourishing ingredients.

pasta sauce ingredients

The store-bought pasta sauce contains very few healthy ingredients

Customization and flavour

Crafting your own pasta sauce unlocks a world of culinary possibilities!

You have the delightful freedom to tailor the flavours to your personal taste, embarking on exciting adventures of ingredient combinations and seasonings.

Whether you crave the richness of a savoury Bolognese, the velvety indulgence of creamy Alfredo, or the invigorating zest of homemade pesto, the options are boundless.

Furthermore, when you use primarily fresh ingredients, you can effortlessly create a light and tantalising sauce by just using vegetable stock and a few splashes of pasta water.

This thin, flavorful sauce is particularly suited for the sizzling summertime, ensuring a delightful pasta experience without weighing you down.

Sustainability and environmental impact

One often overlooked aspect of store-bought pasta sauces is the significant amount of single-use containers they generate, adding to the mounting landfill waste.

By taking the initiative to make your own sauce, you actively reduce packaging waste and embrace a more sustainable lifestyle.

Every jar or bottle not purchased means one less contribution to overflowing landfills! This conscious choice can have a positive impact on our planet.

Furthermore, opting for homemade sauce allows you to prioritize locally sourced and seasonal ingredients.

By supporting local farmers and producers, you reduce the carbon footprint associated with long-distance transportation.

Choosing regional, in-season produce not only promotes a more sustainable food system but also ensures the freshness and quality of your ingredients.

By embracing a sustainable approach to your pasta dishes, you actively contribute to mitigating climate change and preserving our precious environment for future generations.

By embracing these three compelling reasons, you can not only enhance the taste and quality of your pasta dishes but also prioritize your health, unleash your culinary creativity, and cultivate a strong environmental consciousness.

Still uncertain about the incredible potential of homemade pasta sauce?

Worry not! Allow me to introduce you to my quick and light summer vegan bacon pasta recipe, an absolute delight that effortlessly combines simplicity and flavour. 

This versatile dish welcomes your personal touch, allowing you to customize the vegetable medley to your liking.

Its delectable yet light-coating pasta sauce perfectly suits the sun-soaked days of summer, promising a delightful dining experience that celebrates the season’s abundance of fresh produce.

mushroom pasta ingredients

Fresh ingredients ensure a delicious and healthy pasta dish

summer pasta dish
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Summer vegan bacon pasta

refreshing, flavourful, versatile
Course dinner, Lunch
Cuisine Italian
Keyword mushroom, pasta, vegan
Prep Time 5 minutes
Cook Time 15 minutes
Servings 2
Cost £8

Equipment

  • 1 large pot
  • 1 frying pan

Ingredients

  • 70-80 grams pasta (any type you prefer)
  • 1 onion, finely diced
  • 2 fresh tomatoes, diced
  • 2 garlic cloves, minced
  • 1 carrot, thinly sliced
  • 2 sticks of celery, diced
  • 7-8 mushrooms, sliced
  • 1 pack vegan bacon (I use This Isn't Bacon Plant-Based Rashers. You can use the desired amount for smoky flavour) *Note 1
  • 1 vegetable stock pot or cube
  • some spring onions, chopped (optional)
  • some baby spinach and mixed leaf salad (optional)

Instructions

  • Chop the fresh ingredients you plan to use, including the onion, carrot, celery, mushrooms and spring onions. You can chop garlic cloves and tomatoes a bit later.
  • Bring a large pot of salted water to the boil. Cook the pasta according to the package instructions until al dente.
  • In a large frying pan or skillet, heat a drizzle of oil over medium heat. Add the diced onion and sauté until translucent and fragrant.
  • Add the sliced carrot and diced celery to the pan with the onion. Mix them together and add a splash of pasta water. This will help to create steam and cook the vegetables. Cook for a few minutes until the carrots and celery have slightly softened and become tender. *Note 2
  • Add sliced mushrooms to the pan and let them cook in the pan.
  • Check the pasta for doneness. If it's cooked to your liking, switch off the heat.
  • Chop the garlic and add it to the pan with the mushrooms. Cook for a brief moment until the garlic becomes fragrant.
  • Roughly slice the tomatoes and add them to the pan.
  • Add the vegetable stock pot into the pan and stir well to combine. This will add depth of flavour to the sauce.
  • Add a bit more pasta water if needed.
  • Drain the cooked pasta and add it to the pan. Remember to save the pasta water, as it can be used for cleaning the pan later.
  • Toss everything together in the pan, ensuring the sauce coats the pasta evenly. If needed, you can add a splash of pasta cooking water to loosen the sauce.
  • If using vegan bacon, chop it into small pieces and add it to the pan. Sauté until the bacon is cooked. If you don't have vegan bacon, add extra sliced mushrooms and drizzle some smoky liquid seasoning to infuse that smoky flavour.
  • Add the chopped spring onions and celery leaves to the pasta for some extra freshness.
  • If desired, add a handful of baby spinach to the pan and cook until wilted. This will add freshness and vibrant color to the dish.
  • Taste and adjust the seasoning with salt and pepper, if desired.
  • Serve your delicious Summer Vegan Bacon Pasta in bowls or on plates. Optionally, you can accompany it with a side of mixed leaf salad for added more freshness and texture.
  • Enjoy your quick and light summer vegan bacon pasta creation!

Video

Notes

*Note 1: If you don’t have vegan bacon, you can enhance the smoky flavour by using a smoky liquid seasoning or adding extra mushrooms for a savoury touch.
*Note 2: By adding pasta water, you not only enhance the flavor of the dish but also utilize the starch from the pasta to create a light and cohesive sauce that coats the vegetables and pasta.
 
close up shot of food in white ceramic bowl

5 Reasons Homemade Chickpea Hummus Is Healthier & Eco-friendly (With A Simple Recipe)

By

On May 14, 2023

In Plant-based-diet

What comes to mind when you think of healthy snacks? Perhaps fresh fruit, nuts, or yoghurt? While those options certainly have their place, there’s another snack that’s gained significant popularity in the UK for its health benefits: hummus!

Originating in the Middle East, this versatile dip has captured the hearts and taste buds of people around the world, including the UK.

In this article, I’ll explore five reasons why making homemade chickpea hummus is a healthier and more eco-friendly choice. 

Reason 1: Healthier ingredients

Nowadays, convenience is king, especially when it comes to meals. Takeaways, fast food, microwaved ready-meals, and store-bought sandwiches and dips are all convenient solutions for busy people.

However, despite claims of healthiness on food packaging, nothing beats homemade foods, especially those made from scratch. 

For example, when you make your own hummus at home, you have full control over the ingredients you use.

In contrast, store-bought hummus often contains preservatives to extend its shelf life or lower-quality oils to cut costs.

By making your own hummus, you can use fresh and healthy ingredients, such as organic chickpeas, fresh lemon juice, and high-quality olive oil.

Morrisons classic hummus Ingredients
Store-bought hummus often contains preservatives to prolong its shelf life.

Reason 2: Reduce packaging waste

Aside from using healthier ingredients, making your own hummus can also help reduce packaging waste.

When you buy store-bought hummus, it usually comes in single-use plastic containers or packaging that cannot be easily recycled.

By making your own hummus at home, you can store it in reusable food storage containers, such as Tupperware bowls or meal-prep containers, that can be washed and reused. 

This not only reduces the amount of waste you generate but also helps to minimise the impact on the environment.

By choosing to make your own hummus, you’re not only making a healthier choice for yourself, but you’re also contributing to a more sustainable future.

If you do occasionally find yourself buying store-bought hummus, you might notice that it typically comes in a plastic container, sealed with a plastic sleeve, and covered with a plastic lid.

You can actually reuse the container and lid once they’re washed, cleaned, and dried. In fact, these containers can be quite handy for storing snacks like nuts or grapes when you’re packing your lunch for a trip.

By reusing these containers, you can reduce waste and get more use out of them before they ultimately need to be recycled.

Nuts in a plastic container
Repurpose plastic containers for storing nuts.

Reason 3: Lower carbon footprint

Another benefit of making homemade chickpea hummus is that it can help lower your carbon footprint.

First of all, you won’t need to drive to the supermarket if all you need is a healthy snack like hummus. So the less you need to drive, the less air pollution you contribute to. 

Secondly, store-bought hummus is often produced in large factories, packaged, and shipped to various stores, which require transportation and refrigeration.

Again, this transportation process contributes to greenhouse gas emissions and increases the carbon footprint of the product.

By making your own hummus at home, you can eliminate the need for transportation for yourself and for the supermarket delivery trucks.

You can also choose to use locally sourced ingredients, further reducing the environmental impact of your food.

Furthermore, making your own hummus can also reduce food waste. When making your own hummus, you can control the amount you make, ensuring that you use only what you need and reducing the likelihood of leftover hummus going to waste.

So, by choosing to make your own hummus, you can save money on transportation costs, and make a positive impact on the environment while also enjoying a delicious and healthy snack.

Reason 4: Being more cost-effective

Another advantage of making homemade chickpea hummus is that it can be more cost-effective than buying it from the store.

With the recent rise in food costs and global chickpea shortage, the price of store-bought hummus has significantly increased. Even worse, sometimes there may be no hummus left on the store shelf!

While store-bought hummus may seem convenient, the cost can quickly add up, especially if you consume it regularly or almost every day!

On the other hand, making your own hummus at home can be a more affordable option with pantry-friendly ingredients, which are cheap and easy to store.

For example, buying a bag of dried chickpeas and cooking them yourself can be cheaper than buying canned chickpeas or store-bought hummus.

You can also save money by using other basic ingredients such as tahini, olive oil, lemon juice, and garlic, which are often cheaper when purchased in larger quantities.

By choosing to make your own hummus, you can not only save money but also have the satisfaction of creating a tasty and healthy snack at a lower cost.

Reason 5: Customizable

One of the great things about making homemade chickpea hummus is that you can customise it to suit your taste preferences.

While store-bought hummus may be convenient, it can be challenging to find a flavour that you absolutely love.

When you make your hummus at home, you can experiment with different ingredients and spices to create a hummus that is unique to your palate.

For instance, you can add more garlic for a stronger flavour or add cumin, paprika, or other spices to give your hummus a little kick.

If you have a sweet tooth, you can even have sweet hummus, such as dark chocolate hummus or snickerdoodle hummus. 

spices needed for homemade hummus
You can experiment with different ingredients

Besides the flavour, you can also adjust the texture of your hummus to suit your preference – if you like it creamy, you can add more tahini, olive oil or even yoghurt, and if you prefer it thicker, you can use less liquid.

Furthermore, if you have dietary restrictions or preferences, making your hummus at home allows you to control the ingredients that go into it. For example, you can make a vegan version by substituting dairy yoghurt for a non-dairy version. 

Overall, making your hummus at home gives you the freedom to experiment with flavours and textures to find the perfect recipe that suits your taste buds.

Now that you know making your own hummus can have multiple benefits beyond just health and sustainability, why not try making your own? !

Here’s my go-to simple and delicious recipe for creamy roasted red pepper hummus.

This vegan hummus recipe is perfect for a healthy snack, party dip, or, more often than that, I spread hummus to my freshly toasted bread. Yum!

With just a few simple ingredients and a food processor, you can have delicious and nutritious homemade hummus in no time.

healthy vegan hummus
creamy and nutritious vegan roasted red pepper hummus
creamy vegan roasted red pepper hummus
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Roasted red pepper hummus

flavourful, creamy, nutritious, vegan
Course Side Dish, Snack
Keyword chickpea, hummus, red pepper
Prep Time 30 minutes
Cook Time 10 minutes
Servings 4 people
Calories 100kcal
Cost £5

Equipment

Ingredients

  • 100 g dried chickpeas (or 1 can chickpeas, drained and rinsed)
  • 120 g roasted red peppers (you can also replace some red peppers with yellow peppers)
  • 2 cloves roasted garlic (add more if you like your hummus to taste more garlicky)
  • 2 – 3 tbsp tahini (add up to 4tbsp if you like your hummus to taste nuttier)
  • 2 – 3 tbsp vegan yoghurt (add more if you like your hummus more creamy)
  • 3 tbsp olive oil (use 1tbsp to roast red peppers and garlic)
  • ½ tsp cumin (use ¼ when roasting red peppers and garlic)
  • ¼ tsp cayenne pepper (optional)
  • 1 – 2 tbsp chickpea water (reserved from boiling chickpeas, or use water if using canned chickpeas; to thin the hummus)
  • 2 – 3 ice cubes (to thin the hummus)
  • 2 tbsp fresh lemon juice
  • ½ lemon zest (optional)
  • Salt and pepper to taste

Instructions

  • Rinse dried chickpeas in a colander and remove any debris or stones.
  • Add the chickpeas to a large bowl and cover them with tap water.
  • Let the chickpeas soak for at least 8 hours or overnight.
  • Drain the water from the soaked chickpeas. Then, in a saucepan, cover them with 2 inches of fresh water. Bring to a boil, then turn down the heat to low or medium-low, and simmer the chickpeas for 30 minutes.
  • If using tinned chickpeas, drain and rinse them. Keep 2-3 tbsp of the chickpea water for later use. Transfer drained chickpeas to a microwave-safe bowl. Microwave the chickpeas on high for 2-3 minutes, or until they are hot and slightly dried out. Cooking time may vary depending on the wattage of your microwave. (see *note 1)
  • If you have Tatung ricer cooker, you can steam your soaked chickpeas instead of boiling them in a saucepan. First, rinse the soaked chickpeas and place them in the rice cooker. Cover the chickpeas with a few inches of fresh water, and add 1/2 cup of water to the rice cooker. Then, place the lid back on the cooker and turn it on to steam the chickpeas. Allow the chickpeas to steam until they are tender, which should take about 30 minutes. Once they are cooked, drain any excess liquid and let them cool before using them in the recipe. (see *note 2)
  • While your chickpeas are cooking, prepare roasted red peppers and garlic. Preheat the oven to 200°C. Roughly slice the red peppers, peel the garlic skin and rub both of them with 1 tbsp olive oil, ¼ tsp cumin powder and ¼ cayenne pepper. Place them on a baking sheet lined with parchment paper. Roast in the oven for 15 minutes. (see *note 3)
  • In a food processor, add the chickpeas, roasted red peppers and garlic, tahini, yoghurt, lemon juice, lemon zest, salt, pepper, cumin, cayenne pepper (optional), and 2 tbsp of chickpea water and 2 ice cubes. Blend until smooth and creamy, stopping to scrape down the sides of the bowl as needed.
  • While the food processor is running, slowly pour in the olive oil until fully incorporated.
  • If the hummus is too thick, add another tablespoon of chickpea water or some more ice cubes and blend again until the desired consistency is achieved.
  • Add salt and pepper to taste.
  • Serve in a bowl. Enjoy with flatbread, pita bread, baby carrots, or crackers.

Video

Notes

*note 1: This helps to remove excess moisture and create a creamier texture for your hummus.
*note 2: The steaming method could help the chickpeas retain more nutrients and result in a creamier hummus. However, it’s important to make sure that the chickpeas are fully cooked before making the hummus. You may want to test the chickpeas for tenderness after the cooking time is up and adjust the cooking time accordingly.
*note 3: Skip cayenne pepper if you don’t like the heat in your hummus.

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