Category Archives: main course

Cabbage rolls stuffed with lentils, served with herb-fried potatoes (vegan)

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Ingredients for approx. 4 people:

For the fried potatoes:
500 g potatoes
Whole sea salt
Rapeseed oil
Herb salt
Freshly ground black pepper
Smoked paprika powder
Chopped rosemary needles
Thyme
Marjoram
For the white cabbage rolls:
1 white cabbage
Whole sea salt
For the lentil filling:
200 g beluga lentils
1 clove of garlic
2 shallots
Rapeseed oil
Herb salt
Freshly ground black pepper
Cumin
Marjoram
Curry powder
Paprika powder
A little tamari or shoyu
Sesame oil
A little turmeric gomasio
For the sauce:
3-4 tablespoons tamari or shoyu
2 teaspoons cornflour for the soy sauce
In addition:
A little vegetable margarine for greasing the baking dish
Sesame oil for brushing the cabbage rolls

 

Preparation:

1. For the herb-fried potatoes, scrub the potatoes with a vegetable brush, wash them, peel them if necessary, and boil them in a little whole sea salt water until soft. Then drain, dry and slice them.
2. In the meantime, clean and wash the white cabbage and remove or cut off about 8-10 leaves. Cut the remaining cabbage in half, remove the stalk and finely chop or slice the remaining cabbage.
3. Blanch the 8-10 cabbage leaves in boiling water for a few minutes, drain and rinse with cold water. Cut the stalks off the cabbage leaves and leave to drain on a cloth.
4. Grease a flat baking dish with a little vegetable margarine.
5. For the lentil filling, rinse the Beluga lentils with cold water and cook until soft for 20-30 minutes. Then drain.
6. Peel the garlic, remove the germ and chop finely.
7. Peel and finely dice the shallots.
8. Sauté the shallots and finely chopped garlic in rapeseed oil in a pan. Then add the chopped white cabbage and cooked lentils and fry gently for a few minutes. Season with herb salt, freshly ground black pepper, cumin, marjoram, curry powder, paprika and a little tamari.
9. Place this lentil filling in the prepared white cabbage leaves. To do this, place 1-2 tablespoons of filling in the centre of each white cabbage leaf, fold in the sides and roll up carefully. Place them seam-side down in the greased baking dish. Brush each cabbage roll with a little sesame oil, sprinkle with turmeric gomasio and bake in the middle of the oven at 180 degrees C for about 10 minutes.
10. Slice the potatoes and fry in rapeseed oil in a deep pan until crispy. A few minutes before serving, season with herb salt, freshly ground black pepper, smoked paprika powder and chopped rosemary needles, thyme and marjoram, and fry briefly.
11. For the sauce, mix 2 teaspoons of cornflour with cold water in a saucepan, add a little tamari or shoyu, bring to the boil briefly and season with freshly ground black pepper.
12. To serve, brush a flat plate with a little tamari or shoyu, top with 1 or 2 cabbage rolls and the herb-fried potatoes, and add a little sauce to the rolls.

 

My tips:

  • The white cabbage leaves can also be replaced with other cabbage leaves, e.g. savoy cabbage, red cabbage, pointed cabbage.
  • Another variety of lentils is also suitable for the lentil filling, e.g. mountain lentils or Puy lentils.
  • If you don’t have any turmeric gomasio to hand, gomasio without turmeric seeds is also suitable, of course.

 

 

Product description:

Gomasio is an important part of Japanese and Korean food culture. It consists of goma (= sesame) and shio (= salt), which in our culture usually means sesame salt. Gomasio is made from roasted sesame seeds (traditionally black sesame) and whole sea salt. Outside Japan, it is usually made with light sesame seeds. Due to its spicy flavour and health benefits, this seasoning is gaining more and more fans. Turmeric seeds are also ground into turmeric gomasio.

Baked cauliflower slices with mozzarella cheese (lacto-vegetarian)

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Ingredients for approx. 4 people:

1 large cauliflower
3-4 tablespoons olive oil
2 tablespoons sesame oil
2 cloves of garlic
Herb salt
Freshly ground black pepper
Smoked paprika powder
Cumin
Coriander powder
Cardamom powder
2-3 teaspoons tamari
Approximately 300 g mozzarella cheese
In addition:
Baking paper

 

Preparation

1. For the cauliflower slices, remove the leaves from the cauliflower, wash and cut into thick slices.
2. Line a baking tray with baking paper.
3. Peel the garlic, remove the germ and chop finely.
4. In a small bowl, mix the olive oil with the sesame oil and crushed garlic and season with herb salt, freshly ground black pepper, smoked paprika powder, cumin, coriander and cardamom powder, and tamari.
5. Generously coat the cauliflower slices with the prepared seasoning. Season again with herb salt and freshly ground black pepper.
6. Place the seasoned cauliflower slices on a baking tray and bake in the middle of the oven at 180 degrees  for about 20 minutes.
7. In the meantime, slice the mozzarella.
8. After 20 minutes of baking, top the cauliflower slices with the mozzarella slices and bake in the oven for another 5 minutes.
9. Serve immediately.

 

My tips:

  • It makes a delicious main course when served with a leaf salad.
  • The slices can also be prepared with other vegetables, such as celery, kohlrabi, pumpkin, etc.

 

 

Product description:

Cauliflower, Karfiol, is available in classic white as well as green, yellow-orange and purple. It is an all-rounder when it comes to health, as it provides fibre, protein, vitamins and minerals. Whether in a pot, bowl, oven or grill, cauliflower can be prepared fresh and healthily. This makes cauliflower a versatile, low-calorie vegetable with a mild aroma. The season begins in spring and lasts until October.

Hearty jerusalem artichoke goulash with smoked tofu (vegan)

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Ingredients for approx. 4 people:
300 g carrots
500 g Jerusalem artichokes – topinambur
2 onions
2 cloves of garlic
400 g smoked tofu
Rapeseed oil
Approx. 1/2 litre vegetable stock
⅛ litre soy cream
Herb salt
Freshly ground black pepper
Cumin
Also:
A little vegan sour cream, if desired.

Preparation:

1. For the topinambur goulash, wash the carrots with a vegetable brush, peel them and slice them.
2. Scrub the Jerusalem artichokes with a vegetable brush, clean and cut into cubes.
3. Peel and roughly chop the onions.
4. Peel the garlic, remove the germ and cut into thin slices.
5. Cut the smoked tofu into small cubes.
6. Fry the smoked tofu with the onion pieces and garlic slices in rapeseed oil in a saucepan.
7. Then add the topinamabur cubes and carrot slices, fry briefly and deglaze with the vegetable stock. Simmer for about 15 minutes.
8. Then add the soy cream and season with herb salt, freshly ground black pepper and a little cumin.
9. To serve, spoon the goulash into deep plates and add a dollop of vegan sour cream if desired.

 

My tips:

  • This recipe can also be prepared as a gratin. To do this, sprinkle with some grated vegan cheese and bake in the oven at 180 degrees C for about 15 minutes.
  • The ragout tastes even heartier if you add chopped celery.
  • Please note: consuming large quantities of Jerusalem artichoke can cause flatulence in some people. However, in all my years of teaching cookery classes, I have found that this is only the case for participants whose diet is low in fibre. So, always go for fibre!

 

Product description:

Topinambur (Jerusalem artichoke), a root vegetable with a distinctive nutty flavour, offers an alternative to potatoes. The Jerusalem artichoke tuber is related to the sunflower. Its appearance is somewhat reminiscent of a ginger root, while its flavour is similar to that of artichokes. This is why the plant is also known as Jerusalem artichoke, Indian tuber, horse potato or wild sunflower. The white flesh can be prepared in many different ways, e.g. as a salad, soup, casserole, purée, oven-baked vegetable or crisps, meaning that Jerusalem artichokes can be eaten raw or cooked. The tuber is large, low in calories and, unlike potatoes, Jerusalem artichokes contain inulin instead of starch. This is an important dietary fibre that prevents blood sugar levels from rising quickly. In addition, the tuber has a probiotic effect, which has a positive impact on metabolism and intestinal function.

Garlic, lupin and leek stir-fry with paneer cheese (lacto-vegetarian)

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Ingredients for approx. 4 people:

400–500 g lupins (jar)
2 large leeks
2 cloves of garlic
Rapeseed oil
200 g cream cheese
¼ l vegetable stock
200 g paneer cheese
Herb salt
Freshly ground black pepper
Cumin
Curry powder
Cardamom powder
Coriander powder

Preparation

1. Pour the lupins from the jar into a sieve, rinse with cold water and drain.
2. Clean the leeks, cut them in half lengthways and rinse thoroughly with water. Then cut into fine strips.
3. Peel the garlic, remove the germ and chop finely.
4. Heat the rapeseed oil in a pan and sauté the chopped garlic and leek strips for about 5 minutes.
5. Then add the drained lupins with the cream cheese and vegetable stock and simmer for a few minutes.
6. Cut the paneer cheese into cubes, fry in rapeseed oil and add to the leek and lupins.
7. Bring to the boil briefly and season with herb salt, freshly ground black pepper, cumin, curry powder, cardamom powder and coriander powder.

 

My tips:

  • The paneer cheese can also be replaced with halloumi cheese.
  • This leek dish can be prepared with chickpeas or lentils.

 

Product description:

Lupins used to be known mainly as animal feed. But today we enjoy lupins in various ways, as they are considered a reliable source of protein, ideal for vegans or vegetarians. The seeds are about the size of chickpeas and, in addition to protein, are also rich in fibre.

Paneer cheese is a typical cheese from Indian cuisine. It is a vegetarian protein pack with amino acids and a high calcium content. It can be baked, grilled and combined with many vegetables.

White beans with feta cheese and baked potatoes (lacto-vegetarian)

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Ingredients for approx. 4 people:

300 g white beans
2 bay leaves
400 g potatoes
2 shallots
3 cloves of garlic
1 red chilli pepper
1 piece of feta cheese
Rapeseed oil
Garam masala
Cumin
1 jar tomato sauce
Herbes de Provence
Ghee
Herbal salt
Smoked paprika powder
For the garnish:
As desired: a few dried herbs
Dried tomatoes

Preparation:

1. For the bean dish, soak the white beans in water the day before. The next day, drain the beans and cook them in fresh water with 2 bay leaves until soft.
2. For the baked potatoes, scrub the potatoes with a vegetable brush, clean if necessary and cook in water until soft. Then drain and set aside.
3. Peel and finely dice the shallots.
4. Peel the garlic, remove the germ and chop finely.
5. Wash the chilli pepper, cut in half, remove the seeds and chop very finely.
6. Drain the feta cheese.
7. Heat the rapeseed oil in a deep pan, sauté the diced shallots, then add the chopped garlic and chilli pepper with the garam masala and cumin and fry briefly.
8. Add the drained white beans and tomato sauce, mix well and fill a baking dish with the mixture, placing the feta cheese in the middle. Sprinkle the cheese with spices and place the baking dish in the middle of the oven. Bake at 180 degrees C for about 20 minutes.
9. In the meantime, slice the potatoes and fry them in a frying pan with the ghee until crispy. Sprinkle with herb salt and paprika powder.
10. Before serving, serve the cooked bean dish with the fried potatoes. If desired, you can top the cheese with herbs and dried tomatoes.

My Tips:

  • You can replace the white beans with another type of legume, e.g. kidney beans, scarlet runner beans, adzuki beans, etc.
  • If you have any jacket potatoes left over from the day before, use these. This will make the fried potatoes even crispier.

 

Product description:

White beans are a source of protein that can be eaten at any time of year. They are available dried or in tins/jars. However, the dried variety contains more nutrients and is also more aromatic. Of course, the beans need to be soaked overnight before they can be used. White beans are very versatile and can be used in salads, soups, purées or as antipasti. They are rich in nutrients such as magnesium, potassium, calcium and phosphorus, and are above all an ideal source of protein.

 

Couscous pan with broccoli and egg topping (ovo-lacto-vegetarian)

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Ingredients for approx. 4 people:

Approx. 200 g couscous
¼ litre hot water
400–500 g broccoli
½ tablespoon granulated vegetable stock
2 shallots
3 cloves of garlic
1 red chilli pepper
Rapeseed oil
Cumin
Coriander powder
Cardamom powder
Curry powder
For the egg mass:
4 eggs
60 g grated cheese
40 g Gorgonzola cheese
⅛ litre cream
Herb salt
Freshly ground black pepper
Smoked paprika powder
For the garnish:
A few sprigs of fresh parsley

 

Preparation:

1. For the couscous, bring the water to the boil and pour it over the couscous. Leave to swell.
2. Clean and wash the broccoli and remove the florets from the stalk. Cut the stalk into pieces or chop it up. Cook in a little water with granulated vegetable stock until al dente.
3. Peel and finely dice the shallots.
4. Peel the garlic, remove the germ and chop finely.
5. Wash the chilli pepper, cut in half, remove the seeds and chop very finely.
6. Drain the soaked couscous if necessary.
7. Heat the rapeseed oil in a deep pan, sauté the diced shallots, then add the chopped garlic and chilli pepper with the cumin, coriander, cardamom and curry powder and fry briefly.
8. Add the couscous, mix well, top with the drained broccoli and simmer covered for a few minutes.
9. In the meantime, crack the eggs, add the grated cheese and Gorgonzola cheese with the cream.
10. Season with herb salt, freshly ground black pepper and smoked paprika powder.
11. Pour the egg mixture over the broccoli and leave to set for a few minutes without a lid.
12. Wash and chop the parsley and sprinkle it over the couscous pan with the egg mass.

 

My tips:

  • The couscous pan also tastes great with other seasonal vegetables, e.g. courgettes, carrots, kohlrabi, Brussels sprouts, etc.
  • The couscous can also be replaced with pre-cooked millet, soaked amaranth or quinoa.

 

Product description:

Couscous is actually a type of semolina, usually made from durum wheat. It has a high starch and fibre content, which means it is not gluten-free. Couscous can be used in savoury dishes as well as sweet ones, making it very versatile.

 

Aubergines stuffed with walnut, bulgur and lentils (vegan)

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Ingredients for 4 people:
2 large aubergines
Olive oil
For the filling:
120 g lentils, Puy, Beluga or mountain lentils
Whole sea salt
100 g bulgur
A little vegetable stock
2 shallots
3 cloves of garlic
Rapeseed oil
100 g chopped walnuts
Rosemary
Thyme
Herb salt
Freshly ground black pepper
A few sprigs of parsley
In addition:
1-2 tomatoes
Herbes de Provence

Preparation:

1. For the stuffed aubergines, wash and clean the aubergines, cut them in half and score the flesh crosswise with a sharp knife. Grease a shallow baking dish and place the halved aubergines in the dish with the cut surface facing down. Brush with a little olive oil and bake in the middle of the oven for about 30 minutes until soft. Allow to cool slightly, then carefully remove the aubergine flesh and chop it up a little.
2. In the meantime, rinse the lentils and cook them in a little sea salt until soft. Simmer the bulgur in a little vegetable stock until soft.
3. Peel and finely dice the shallots.
4. Peel the garlic, remove the germ and chop finely.
5. Heat the rapeseed oil in a deep frying pan and fry the diced shallots with the finely chopped garlic.
6. Add the cooked lentils, cooked bulgur and aubergine flesh to the pan, mix well and fry for a few minutes, stirring continuously.
7. Add the chopped walnuts and season with rosemary, thyme, herb salt and freshly ground black pepper.
8. Stuff the prepared aubergines with this filling.
9. Wash 1-2 tomatoes, remove the stalks and slice the tomatoes. Top the stuffed aubergines with the tomato slices, sprinkle with a little herbes de Provence and bake in the oven at 180 degrees C for about 10 minutes.

 

My recommendations:

  • This filling is also suitable for stuffing courgettes, kohlrabi, onions, etc.

  • The bulgur wheat can also be replaced with couscous, quinoa or millet.

 

Product description:

Bulgur is light and has a strong nutty flavour. It is usually made from durum wheat, spelt or barley. Bulgur is steamed, then dried, separated from the outer husk and finely chopped. This process preserves many vitamins and minerals. Bulgur can be prepared in many different ways, from savoury to sweet, as a salad, side dish, casserole or dessert. It also has many valuable nutritional properties and is ideal for preparing a quick side dish.

 

Linguine with courgette cream sauce (vegan)

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Ingredients for 4 people:

A pinch of sea salt
Approximately 400 g linguine pasta
2 courgettes
2 shallots
4 cloves of garlic
Rapeseed oil
⅛ litre white wine
¼ litre soy cream
125 g vegan cream cheese
Herb salt
Freshly ground black pepper
Cumin
Nutmeg
A pinch of chilli powder
Thyme
In addition:
A few sprigs of fresh basil

Preparation:

1. Bring a pot of water to the boil, add a pinch of sea salt and cook the linguine until al dente. Drain and set aside a little of the cooking water.
2. Meanwhile, wash and clean the courgettes, then cut them into small strips or cubes.
3. Peel and finely chop the shallots.
4. Peel the garlic, remove the central germ and cut into thin slices.
5. Heat the rapeseed oil in a frying pan and fry the chopped shallots and garlic slices.
6. Then add the courgette pieces and continue to fry everything.
7. Deglaze with the white wine and a little of the pasta cooking water.
8. Simmer for a few minutes, add the soy cream and vegan cream cheese, then add the linguine cooked al dente.
9. Season the pasta with herb salt, freshly ground black pepper, cumin, nutmeg, chilli powder and thyme.
10. Dry the fresh basil and chop it finely.
11. Divide the pasta between deep plates and sprinkle with freshly chopped basil.

 

My suggestions:

    • This is an ideal recipe when your garden is overflowing with courgettes ;o).

    • For an autumn or winter recipe, replace the courgettes with leeks.

    • This pasta dish is even tastier if you add some toasted pine nuts.

 

Product description:

Courgettes bring a touch of summer to your plate. Their flesh is at its most tender when they measure between 15 and 20 cm. Thanks to their neutral or slightly nutty flavour, courgettes are very versatile in the kitchen and are an easily digestible fruit vegetable. Raw, they are often eaten in salads or as appetisers with a sauce. Boiled, steamed or pan-fried, they are a versatile ingredient for vegetable-based dishes.

 

 

Chickpea and cucumber salad with Manouri cheese (lacto-vegetarian)

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Ingredients for approx. 4-5 people:

200 g chickpeas (in a jar)
1 cucumber
2 tomatoes
approx. 100 g Manouri cheese
For the dressing:
2 tablespoons olive oil
1 tablespoon sesame oil
1 tablespoon linseed oil
2 tablespoons white wine vinegar
2 tablespoons apple cider vinegar
1 tablespoon white balsamic vinegar
cumin
ginger powder
ground rosemary
Herb salt
Freshly ground black pepper
Additionally:
1 tablespoon each of sesame, sunflower and pumpkin seeds
A little fresh rosemary

 

Preparation :

1. For the chickpea and cucumber salad, drain the chickpeas, rinse and leave to drain.
2. Wash the cucumber, cut off the ends and peel off the skin in strips using a vegetable peeler. Quarter the cucumber and cut into cubes.
3. Wash the tomatoes, remove the core and cut into small cubes.
4. Remove the Manouri cheese from the packaging, pat dry and cut into cubes.
5. For the dressing, mix the olive oil, sesame oil and linseed oil with the white wine vinegar, apple cider vinegar and white balsamic vinegar.
6. Season with cumin, ginger powder, rosemary, herb salt and freshly ground black pepper.
7. Put the drained chickpeas in a bowl with the cucumber, tomato and Manouri cubes and pour over the prepared dressing. Mix everything together well.
8. Toast the sesame, sunflower and pumpkin seeds in a pan without oil. Sprinkle immediately over the raw vegetables.
9. Before serving, you can garnish the chickpea and cucumber salad with fresh rosemary.

 

 

My recommendations :

⇒Ÿ The manouri cheese can also be replaced with feta cheese.

Ÿ ⇒The chickpeas can also be replaced with white or red beans, runner beans, adzuki beans, etc.

 

Product description:

The cucumber plant belongs to the gourd family. Cucumbers are generally divided into two groups: salad cucumbers, also known as snake cucumbers, as used in our recipe, and pickling cucumbers. Outdoor cucumbers are in season from June to September. Important: do not store cucumbers in the refrigerator, as they will become soft and watery.

 

Green asparagus tagliatelle à la Josiane (lacto-vegetarian)

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Ingredients for 4 persons :

1 packet of wholemeal tagliatelle
1 pinch of sea salt
2 x 500 g green asparagus
100 g pine nuts
2 shallots
2 cloves of garlic
Approximately ¼ litre of olive oil
Approximately 80 g Parmesan cheese
Herb salt
Freshly ground black pepper
1-2 tablespoons rapeseed oil
Smoked paprika powder
Piment d’espelette

Preparation :

1. For the pasta, bring the water to the boil in a tall saucepan with a little whole sea salt and cook the tagliatelle until al dente. Drain, reserving the pasta water.
2. In the meantime, wash the asparagus, trim if necessary, cut off the tips and cook briefly in the pasta water. Then drain on kitchen paper.
3. Toast the pine nuts in a pan without oil.
4. Peel the shallots and garlic. Remove the germ from the garlic.
5. For the pesto, purée the shallots with the garlic, the lower parts of the asparagus and half of the roasted pine nuts with a little olive oil. Gradually add the remaining olive oil. Mix in the grated Parmesan cheese and season with herb salt and freshly ground black pepper. Mix everything well again.
6. Heat the rapeseed oil in a large frying pan. Fry the asparagus tips, then remove and set aside.
7. Add the drained tagliatelle to the pan, stir in the prepared pesto, bring to the boil again and mix well.
8. Season with herb salt, freshly ground black pepper, smoked paprika powder and piment d’espelette.
9. To serve, place the pasta in deep plates, top with the asparagus tips and the remaining pine nuts.

 

My recommandations:

  • The green asparagus pesto is also delicious as a side dish or dip.
  • Instead of pine nuts, you can use other nuts or seeds as desired, e.g. walnuts, hazelnuts, almonds, pistachios, sunflower seeds, hemp seeds or chia seeds.
  • For a vegan pesto, omit the cheese and replace it with yeast flakes.

 

Product description:

The name ‘pesto’ comes from Italian and means ‘stomped’. Pesto is a cold sauce that is traditionally served with pasta. It can be prepared in many different ways, i.e. with numerous vegetables, leafy greens or wild herbs, according to your own taste. Homemade pesto made from fresh, high-quality ingredients is very healthy, especially if you use high-quality oil. Conventional pesto often contains cheaper types of oil.