Tofu-Spinat-Reispfanne mit Kichererbsen (vegan)

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Tofu-Spinat-Räispan mat Pois-chiche

Zutaten für etwa 4 Personen:

400 g Kichererbsen
250 g Langkornreis
etwa 700 g frischen Spinat
250 g Naturtofu
3 Schalotten
1 Knoblauchzehe
Rapsöl
Kräutersalz
frisch gemahlener schwarzer Pfeffer
Korianderpulver
Kardamompulver
Ingwerpulver
rotes Currypulver
geräuchertes Paprikapulver
Auβerdem:
Piment d’espelette

Zubereitung:

1. Für die Tofu-Spinat-Reispfanne die Kichererbsen aus dem Glas in einen Sieb geben und mit kaltem und klarem Wasser abspülen.
2. Den Langkornreis ebenfalls mit kaltem Wasser abspülen und in Salzwasser garen. Danach ab-gieβen und in einem Sieb abtropfen lassen.
3. Den Spinat putzen, waschen, von den Rippen zupfen und evtl. etwas zerkleinern.
4. Den Naturtofu in kleine Würfel schneiden.
5. Die Schalotten schälen und fein würfeln.
6. Den Knoblauch schälen, Mittelkeim entfernen und fein hacken.
7. In einer tiefen Pfanne das Rapsöl erhitzen und die zerkleinerten Schalotten mit dem gewürfel-tem Naturtofu anbraten.
8. Danach die abgetropften Kichererbsen und mit dem Langkornreis, dem gehacktem Knoblauch und dem abgetropften Spinat hinzufügen und während einigen Minuten garen.
9. Das Ganze mit Kräutersalz, frisch gemahlenem schwarzem Pfeffer, Koriander-, Kardamom-, Ingwer-, rotem Currypulver und dem geräucherten Paprikapulver kräftig würzen.
10. Noch kurz aufkochen lassen mit Piment d’espelette bestäuben und sofort servieren.

 

Meine Tipps:

  • Getrocknete Kichererbsen über Nacht in kaltem Wasser einweichen. Am nächsten Tag das Wasser abgieβen und die Kichererbsen in frischem Wasser weich garen. Danach bis zur Weiterverarbeitung im Kochwasser ausquellen lassen.
  • Den Langkornreis läβt sich auch durch eine andere Reissorte ersetzen. Oder man probiert das Gericht mit Hirse, Gerste oder Hafer aus.

 

Produktbeschreibung:

Kichererbsen hängt namentlich von »cicer« ab, dem lateinischen Wort für Erbse. Sie sind ein Multitalent in der Küche und lassen sich rösten und dämpfen, als Zutat in Suppen, Eintöpfen, Salaten. Ebenfalls lassen sie sich auch pürieren, die Basis für eine Vielzahl von Spezialitäten, zum Beispiel Falafel und Humus. Das Abgieβwasser (Aquafaba), eine tierleidfreie Ei-Alternative. Aquafaba hat einen relativ neutralen Eigengeschmack und seine bindenden Komponenten gelten als Eiweissalternative zum Kochen und Backen. Die Kichererbsen sind reich an Eiweiss, Vitamin B und Ballaststoffen, d.h. sehr beliebt in der vegetarischen und veganen Ernährung.

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Herb pancakes with a lentil and tomato filling (ovo-lacto vegetarian)

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Ingredients for about 4 people:

150 g Beluga or Puy lentils
just over ½ litre vegetable stock
a few sprigs of fresh parsley
thyme
100 g wheat or spelt flour
sea salt
2 eggs
⅛ litre milk
⅛ l sparkling water
150 g onions
1 clove of garlic
400 g tomatoes
100 g Comté cheese
2 tablespoons olive oil
herb salt
freshly ground black pepper
In addition:
oil for frying the pancakes and greasing the baking tin
a few sprigs of chives


Method:

  1. For the lentil filling, rinse the lentils under cold water. Bring the vegetable stock to the boil, add the drained lentils, cover and cook over a low heat for about 30 minutes until al dente.
  2. Add a little more vegetable stock if necessary.
  3. Meanwhile, wash the parsley, spin-dry and chop finely.
  4. For the pancake batter, mix the wheat or spelt flour with a generous pinch of whole sea salt, the eggs, milk and mineral water until well combined. Cover and set aside.
  5. Peel and finely dice the onions.
  6. Peel the garlic, remove the central germ and finely chop.
  7. Blanch the tomatoes in boiling water, leave to stand briefly, then plunge into cold water and peel, removing the stalks and chopping the tomatoes into small cubes.
  8. For the pancakes, heat a shallow frying pan and add a little rapeseed oil. Stir the batter once more, mix in the chopped parsley and fry thin pancakes over a medium heat.
  9. Once the batter is used up, add the olive oil to the pan and sauté the onions and garlic until translucent, stirring constantly. Remove the pan from the heat, mix in the tomatoes and half the cheese, and season with thyme.
  10. Grease an ovenproof dish.
  11. Drain the lentils if necessary, then mix with the onion, tomato and cheese mixture. Season to taste with herb salt and freshly ground black pepper.
  12. Spread a little of the lentil mixture onto each pancake, roll them up and place them side by side – seam-side down – in the dish. Sprinkle the remaining cheese over the pancake rolls.
  13. Place the dish in the middle of the oven and bake the pancakes at 180°C until they are nicely browned.
  14. Wash the chives and chop them into small pieces.
  15. Before serving, sprinkle the chives over the pancakes

 

My tips:

          • This recipe appears in my first cookbook, *Natierlech genéissen*. It remains a favourite dish of my daughter Anne’s, just as it was back then; she sent me this photo after making it.
          • Instead of lentils, you can also use adzuki beans or kidney beans. This will increase the cooking time.
          • When making pancakes, you should always use sparkling mineral water. This makes the pancakes lighter and fluffier.

 

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Spicy potato salad with capers (ovo-lacto vegetarian)

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Ingredients for about 4 people:

about 500 g waxy potatoes
sea salt
4 eggs
2 onions
1 clove of garlic
1 red pepper
250 g button mushrooms
1 small courgette
a few green olives
pickled gherkins
1 small jar of capers
For the vinaigrette:
2 tbsp medium-hot mustard
2 tbsp sunflower oil
1 tbsp linseed oil
1 tbsp pumpkin seed oil
2 tbsp apple cider vinegar
1 tbsp red wine vinegar
1 tbsp white balsamic vinegar
herb salt
freshly ground black pepper
Paprika
Thyme
Marjoram
Chilli flakes
In addition:
Capers for garnishing
Piment d’Espelette for dusting

Method:

1. For the potato salad, wash the potatoes with a vegetable brush and cook in water with coarse sea salt until tender. Drain and cut into large cubes, leaving the skins on.
2. Hard-boil the eggs, run them under cold water, peel and slice.
3. Peel the onions, halve and slice.
4. Peel the garlic, remove the central germ and finely chop.
5. Wash the red pepper, remove the seeds and cut into small cubes.
6. Wipe the mushrooms with a damp cloth, clean them and slice them.
7. Wash the courgettes, clean them, quarter them and cut into small pieces.
8. Halve the olives if necessary and remove the stones.
9. Slice the gherkins.
10. For the vinaigrette, place the medium-hot mustard in a bowl and mix with the sunflower, linseed and pumpkin seed oils, along with the apple, red wine and white balsamic vinegars.
11. Season the mixture with herb salt, freshly ground black pepper, paprika, thyme, marjoram and chilli flakes.
12. Now mix the diced potatoes well with the prepared eggs, spring onions, garlic, peppers, mushrooms, courgettes, olives, capers and gherkins.
13. Pour the prepared vinaigrette over the top and mix everything together.
14. Before serving, top with the caper berries and dust with Piment d’Espelette.

 

My tips: 

          • People who don’t like capers can add fresh nasturtium to the potato salad. This also gives it a slight kick.
        • If you don’t like raw onions, you can replace them with a bunch of spring onions.

 

Product description:

Capers are the flower buds of various caper plants and, when preserved in vinegar, oil or brine, are classified as a spice. Their nutritional content naturally depends on the preservation method. They contain many vitamins and minerals. Just like mustard or cress, they contain healing mustard oils that can help prevent all kinds of infections. The high price of capers is due to the labour-intensive production process. This explains why, in the past, the flower buds of other plants, such as nasturtium, were often processed into so-called false capers.

 

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Spicy vegetable seitan with whole grain basmati rice (vegan)

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Ingredients for approx. 4 people:

250 g wholemeal basmati rice
Whole sea salt
400 g seitan
Sesame oil
1-2 tablespoons tamari
3 onions
2 cloves of garlic
2 red peppers
1 aubergine
Rapeseed oil
Approx. 250 ml hot tomato sauce
Herb salt
Freshly ground black pepper
Chilli flakes
Smoked paprika powder
Cardamom powder
Curry powder
Fresh or dried Thai basil
In addition:
Piment d’Espelette


Preparation
1. For the vegetable seitan, simmer the whole grain basmati rice in water with a pinch of sea salt until cooked.
2. Roughly dice the seitan and fry in sesame oil in a pan until crispy, then carefully deglaze with the tamari and set aside.
3. Peel and chop the onions.
4. Peel the garlic, remove the germ and chop finely.
5. Wash the red peppers, remove the seeds and cut into large cubes.
6. Wash and clean the aubergine and also cut into large cubes.
7. Heat the rapeseed oil in a deep pan. Add the chopped onions, peppers, aubergine cubes and seitan and fry.
8. Add the diced tomato sauce with the tamari and finely chopped garlic.
9. Season with herb salt, freshly ground black pepper, chilli flakes, smoked paprika, cardamom and curry powder, and Thai basil.
10. Briefly heat the whole grain basmati rice, place in deep plates and top with the vegetable and seitan mixture.
11. Sprinkle with Piment d’Espelette and serve immediately.

 

My tips:

  • It also tastes delicious if you replace the wholemeal basmati rice with jacket potatoes.

 

 

Product description:

Seitan is the water-insoluble gluten protein found in wheat flour. To produce seitan, a dough is made from wheat flour and water, which is then washed in water. This removes the starch from the dough, leaving only the tough, sticky wheat protein. The substitute product gets its consistency, colour and taste by cooking or simmering the raw mixture in a marinade, traditionally in a mixture of tamari or shoyu. Seitan can be used and prepared in many different ways. Seitan is significantly richer in protein and lower in fat than tofu, and it is also almost cholesterol-free. Unfortunately, however, people with coeliac disease (gluten intolerance) cannot enjoy this vegan meat alternative.

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Hearty winter vegetables with herbs (vegan)

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Ingredients for approx. 4 people:

Approx. 400 g waxy potatoes
3 beetroots
400 g carrots
300 g parsnips
300 g Jerusalem artichokes
1 small celery root
3 red onions
2 cloves of garlic
For the marinade:
4 tablespoons olive oil
2 tablespoons sesame oil
2 tablespoons mustard oil
Tamari
Herb salt
Freshly ground black pepper
Chilli flakes
Smoked paprika powder
Marjoram
Thyme
Rosemary needles
In addition:
Baking paper

Preparation:

1. For the winter vegetables, wash the potatoes with a vegetable brush and cut them into thick rectangles.
2. Wash and clean the beetroots and cut them into eighths.
3. Scrub the carrots with a vegetable brush, clean them and cut them into thick slices.
4. Peel, wash and clean the parsnips, if necessary, and also cut them into thick slices.
5. Wash the Jerusalem artichoke tubers, peel them if necessary and dice them.
6. Peel and clean the small celery root, cut into thick slices and dice.
7. Peel and roughly dice the red onions.
8. Peel and halve the garlic and remove the centre sprout.
9. For the marinade, season the olive oil, sesame oil and mustard oil with the tamari, herb salt, freshly ground black pepper, chilli flakes, smoked paprika powder, marjoram, thyme and rosemary needles.
10. Mix the prepared vegetables with the marinade.
11. Line a baking tray with baking paper and spread the marinated vegetables on it.
12. Cook the marinated vegetables in the middle of the oven at 180 degrees C for about 40 minutes. Turn from time to time.
13. When the vegetables are cooked, serve immediately.

 

My tips:

  • This recipe can be enjoyed as a main course or as a side dish.
  • If you like it a little spicier, use cayenne pepper instead of black pepper.

 

Product description:

Winter vegetables are a great way to get through the cold season. Always choose organic, regional and seasonal vegetables. Of course, there are other winter vegetables too, such as those from the cabbage family. This means you can always use whatever you have in your fridge or pantry.

 

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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.

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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.

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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.

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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.

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Orange carpaccio on leaf salad with chicory (vegan)

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Ingredients for approx. 6 people:

½ head of lettuce
2 chicory heads
6 oranges
2 pomegranates
For the vinaigrette:
2 tablespoons olive oil
1 tablespoon nut oil
1 tablespoon pumpkin seed oil
4 tablespoons balsamic vinegar
1 clove of garlic
Herb salt
Freshly ground black pepper
Also:
Chilli flakes

Preparation:

  1. Clean, wash and spin-dry the lettuce and arrange on flat plates.
  2. Wash and clean the chicory and remove the leaves. Arrange on top of the lettuce.
  3. Peel the oranges completely, then cut them crosswise into thin slices and arrange them in a circle on top of the salad.
  4. Cut the two pomegranates in half, turn them inside out, scrape out the pomegranate seeds and scatter them over the oranges.
  5. Peel the garlic, remove the germ and chop finely.
  6. For the vinaigrette, mix the olive, nut and pumpkin seed oil with balsamic vinegar and finely chopped garlic. Season with herb salt and freshly ground black pepper. Spread over the carpaccio and sprinkle with chilli flakes.

 

My tip:

  •  Replacing the lettuce with rocket gives it a spicy flavour.

 

Product description:

The orange is the fruit of the evergreen orange tree and is the most widely cultivated citrus fruit in the world. It has many culinary uses: as freshly squeezed orange juice, in fruit salads, jams, cakes, desserts and much more. The fruits ripen for several months before they are harvested. The white layer, the mesocarp, between the flesh and the peel, contains valuable secondary plant substances. There are different varieties of oranges, e.g. the navel orange, which is seedless and easy to peel. Or the Valencia orange, which has a distinctive red flesh and a unique taste.

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