Snacks

Brussels Sprouts with Ginger & Mushroom

A quick and easy recipe featuring delicious tasting Brussels Sprouts.

Ingredients

  • 4 Brussels sprouts, quartered
  • 1 big handful of snow peas, string removed
  • 1 chilli, chopped (optional)
  • 1 large brown mushroom, thinly sliced
  • 1 tablespoon of chia seeds to sprinkle
  • 1 tablespoon minced ginger
  • Half a red capsicum, chopped
  • 2 tablespoons soy mushroom sauce
  • Half cup water
  • 4 teaspoons minced garlic

Method

  1. Heat water in wok on high heat
  2. Fry garlic and ginger in water for 5 minutes
  3. Stir in all chopped veggies except mushroom
  4. Add mushroom sauce
  5. Stir fry until all the veggies are nice and soft, about 10 minutes
  6. Add sliced mushroom and mix through (the residual heat will cook the mushroom)
  7. Serve immediately with some brown or white rice.
brussels sprouts with ginger and mushroom

Easy Peasy Pancakes

You won’t believe how cheap, quick and easy this pancake recipe is. And they taste delicious!

vegan pancakes

Ingredients

  • One and a half cups of self-raising flour (or plain flour with a heaped teaspoon of baking powder)
  • One cup of full-cream soy milk
  • A little vegetable oil to spray or drizzle

Method

  1. Blend flour and soy milk until smooth, with a consistency of thick cream (the more flour, the thicker and fluffier the pancakes)
  2. Spray or drizzle oil in frying pan
  3. Heat frying pan on low heat for a couple of minutes
  4. Pour pancake mixture as round shapes into frying pan
  5. Wait for bubbles to form in mixture, then flip over with spatula so both sides of the pancake are golden brown
  6. Transfer pancakes to plate
  7. Serve immediately with topping of choice, such as maple syrup.

Aussie Vegan ‘Meat’ Pies

A vegan version of a classic Aussie favourite.

Ingredients

  • 415 gram (14.6 ounces) can Casserole Mince (or other vegan mince product)
  • 3 sheets puff pastry
  • 3 sheets shortcrust pastry
  • 420 gram (15 ounces) tin tomato soup
  • Quarter teaspoon curry powder
  • 1 tablespoon vegan gravy powder
  • 1 tablespoon vegetarian stock powder (I use Massel brand)
  • 2 cereal biscuits (I use Weetbix, crushed – you could use half cup vegan breadcrumbs instead of this)
  • Third cup tomato sauce
  • Half cup of water for frying
  • 1 onion, chopped

Method

  1. Pre-thaw pastry sheets. Pre-heat oven to 180 degrees Celsius (350 degrees Fahrenheit). 
  2. Fry onion in a large pan for 5 minutes over a medium heat.
  3. Add Casserole Mince, mix well for 5 minutes. Add gravy powder, tomato sauce, dry stock and curry powder. Stir on mid-heat for ten minutes. 
  4. Stir in tomato soup, then crushed Weetbix (or breadcrumbs).
  5. Remove pan from heat.
  6. Cut pastry into smaller short-crust pastry round shapes for the bottom, and larger puff pastry shapes to go on the top as a lid. Spoon in pie mixture into each pastry shell and cover with puff pastry lid. Brush a little soy milk on top of the pies for a glaze.
  7. Bake in muffin tin for 15 minutes. Makes 12 large-muffin size pies.
vegan meat pies

Tom’s Quick and Easy Oatmeal

A favourite, very quick and easy way to cook low-fat healthy oatmeal porridge.

easy oatmeal

Ingredients

  • Half-cup of rolled oats
  • One cup of water
  • Fresh fruit or dried fruit for texture and natural sweetener

Method

  1. Add ingredients to a microwave bowl with lid.
  2. Microwave (or alternatively cook in saucepan) for 2 minutes.
  3. Stir ingredients well, then serve.

Tips: You can also add some ground flaxseed for omega 3 fats, and soy-milk or the milk of your choice (oat milk or almond milk is also recommended).

Tofu Guacamole

A creamy, tangy dip that you can whip up in a minute!

Ingredients

  • 1 ripe avocado
  • 300g (10.5 oz) silken tofu
  • 1 tsp garlic
  • 1 tbs lemon juice
  • 1 tbs mild chilli sauce
  • 1 tbs flaxseed oil
  • Dash of Tabasco sauce
  • Pepper to taste

Method

  1. Blend until smooth.
  2. Serve cold with crackers, salad vegetables etc.
tofu guacamole

Peanut Satay Sauce

A rich, tasty sauce that’s great for dips or stir-fries.

peanut satay sauce

Ingredients

  • 1 onion, finely chopped
  • 1 teaspoon minced or grated ginger
  • 1 teaspoon crushed garlic
  • 1 tablespoon tomato paste
  • 2 tablespoons soy sauce
  • 1 tablespoon sweet chilli sauce
  • 5 heaped tablespoons crunchy peanut butter
  • 1 x 270 ml (9.2 ounces) tin coconut milk
  • 1 tablespoon vegetable oil for frying

Method

  1. Fry onion, ginger and garlic in vegetable oil in a small saucepan.
  2. Add tomato paste, soy sauce and sweet chilli sauce and simmer for 5 minutes.
  3. Then add peanut butter and coconut milk, mixing thoroughly. Stir over low heat until ingredients are blended and thickened.
  4. Leave to cool, and pour warm over rice or stir-fry dishes.

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