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Easy Barley Risotto

Ingredients (use vegan versions): 35-50g pearl barley per person (big eaters use 50g) 600ml vegetable stock (or concentrate and water) bay leaf small pumpkin or medium butternut or 2-3 sweet potatoes or something that mashes well knob vegan margarine or 1 tablespoon oil for mashing (e.g. pumpkin seed oil) variations: add a chopped carrot to […]

Vegan Green Bean Casserole

Ingredients (use vegan versions): 1 can French cut green beans 1.5 canisters vegan French fried onions 1.5 cups soymilk 1 cube veggie bouillon 2-3 tablespoon corn starch (or potato starch, or whatever starch) mixed with 2-3 tablespoon cold water 1/2 medium onion, diced 1 carrot, diced 3/4 cup chopped mushrooms (button, crimini, portabella, whatever) 1-2 […]

Peppery Potato Gratin with Plenty of Protein

Ingredients (use vegan versions): 3 large baking potatoes 1 head of broccoli, broken into florets 1 small head of cauliflower, ditto 2 large onions, chopped finely 5 tablespoons oil 4 cloves chopped garlic or puree (more to taste) 4 tablespoons flour 2 cups soy or rice or oat milk 1 block of soft silken UHT […]

Forks High Hot-Pot

Ingredients (use vegan versions): 1 large onion 2-3 cloves garlic 1 red capsicum, sliced 1 medium-sized sweet potato, chopped 1cm cubes 1 zucchini, sliced Handful mushrooms, sliced 400g tin tomatoes, or 4 fresh 400g tin red kidney beans 3 teaspoon cummin, or more 2 fresh chillies, seeded and sliced 2 tablespoon fresh parsley, or coriander […]

Bean and Rice Casserole

Ingredients (use vegan versions): 2 cup uncooked rice 1 med. onion, chopped 1 can (15 1/4 – 19 oz) red kidney beans, drained and rinsed or equivalent dried, cooked 1 can (15-16 oz) black beans, drained and rinsed or equivalent dried, cooked 1 can (15-19 oz) garbanzo beans, drained and rinsed or equivalent dried, cooked […]

Forks High Special Dhal

Ingredients (use vegan versions): 2-3 potatoes, chopped 1.5 cm cubes 1 eggplant, chopped 1.5cm cubes 1 head broccoli, broken into bits 1 zucchini, sliced 1 onion, sliced 1 red capsicum, sliced 1 cup green or brown lentils 1/2 cup red lentils 1/2 cup black-eyed beans, red kidney beans or lima beans etc.. 1 tablespoon chopped […]

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