Plant based Cooking on a Budget Animal Aid

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List of contents,Cheap vegan staples 4,Money saving tips 5. Simple meal ideas 6,New Foods to try 8,Cheap vegan recipes 9. Mixed Bean Chilli 10,Lentil Dhal 12,Sweet Chilli Tofu Stir Fry 14. West African Stew 16,Lentil Mushroom Bolognese 18,Smokey Chickpea Tacos 20. Homemade Bean Burgers 22,Why Vegan 24,About Animal Aid 28.
Cheap Vegan Staples Money saving tips, Here are a few simple tips to help you Buy frozen fruit and vegetables. save even more money Frozen produce keeps for, Ensuring you always have the following in you cupboards. longer than fresh Despite, fridge or freezer will mean that you always have the tools to being frozen they will. make some delicious vegan food Make your own plant milk still contain all of the. The price of the majority of plant good stuff A 1KG bag of. Beans Red kidney beans black beans pinto milks these days are comparable to frozen mixed vegetables. beans butter beans their animal based counterparts But can cost as little as 1 00. some of the fancier ones can be a Opting for dried beans. Lentils Red split lentils green lentils bit on the pricier side so save money and pulses will also save. Chickpeas by making them you money,yourself For nut. Rice White rice is usually cheaper but brown Source Iceland 2018. milks simply soak, rice is higher in protein and fibre your nut of choice in.
Oats water over night and Take a trip to your local. then blend with water greengrocer,Dried pasta and strain The same. Peanut butter process can be used,for oat and soya milk just make sure. Plant milks soya the soya beans are cooked,oat almond coconut. Cans of chopped If you can why not grow your,tomatoes own. This doesn t have to mean renting, Vegan margarine an allotment patch or digging up Greengrocers are generally cheaper.
than supermarkets and tend to have, Oil olive rapeseed your garden This could simply mean. growing some chillies or herbs on a wider range of local produce This. sunflower mean you can help a local business,your windowsill. Potatoes reduce your food miles and save,money at the same time In addition. Baked beans items like curry pastes spices coconut. Pot of dried mixed herbs milk and tofu are cheaper if purchased. Jar of chilli powder from a continental or Oriental store. Packet of mixed nuts, Bag of frozen mixed vegetables Own brand is cheaper. Save money by opting for supermarket own brand products over branded. Seeds such as chia flax sesame products They are essentially the same thing so you will not be missing out on. pumpkin anything,Simple Meal Ideas Dinner,Lentil chickpea curry.
Recipe Fry a diced medium,Breakfast onion with a can of chickpeas. Porridge and a can of lentils or 200g of,each add a can of chopped. Recipe Boil one cup of oats with two cups of soya tomatoes and stir in 3. or other plant milk or water to make it cheaper tablespoons of curry powder. add fruit of your choice once cooked top with a table Serve with rice. spoon of peanut butter,Toast Aubergine and, With jam peanut butter vegan margarine or mushroom pasta. marmite Recipe Chop up an aubergine,and roast in the oven fry up an. Cereals onion and mushrooms mix the, Cereals that are suitable for vegans include roasted aubergine onion and.
Weetabix Shreddies even the chocolate mushrooms together and add a. ones many brands of cornflakes and jar of pasta sauce mix the sauce. Kellogg s Fruit n Fibre Most own brand mixture in with cooked pasta of. versions of these are vegan Simply serve with choice. a plant milk of choice,Bangers and mash, Lunch Recipe Boil up potatoes and mash with a knob of vegan butter and. a dash of soya milk serve with vegan sausages of choice with any. vegetables you happen to have and cover with vegan gravy. Baked beans on toast,Sandwiches,Suggested fillings vegan sausages vegan. ham deli style slices and vegan cheese,vegan cheese and pickle hummus peanut. butter and jam Serve with a side of fruit,and nuts seeds. Roasted tofu salad,Recipe Roast half a block of firm tofu.
in a roasting dish topped with a drizzle,of oil salt and pepper add to a base. salad of your choice and top with your,favourite dressing. New Foods To Try, If you switch to a meat free diet you may come across. foods and ingredients in recipes that you haven t heard of let alone. tried before Don t be afraid These are a few of our favourites. Cheap Nutritious,Vegan Recipes, Any seasoned vegetarian will sing the praises of this Middle. Eastern pur e whose main ingredients are garlic and chickpeas. It is highly nutritious filling and delicious Spread in sandwiches. or on a baked potato serve with carrot sticks and tortilla chips for the. perfect nibbles or lunch at your desk You can also use it to thicken and add. flavour to pasta sauces and soups It is widely available. now even garages and convenience shops stock it,Meat Substitutes.
Veggie burgers and sausages have been around for,a while but the range of mock meats is much more. extensive now It includes veggie beef chunks meat, free chicken strips and even veggie fishless fingers. These products can replace their meaty counterparts in. any meal and often pass the taste test with meat eaters. who can t tell the difference Available in health food. shops and larger supermarkets,Soya Mince TVP Textured. Vegetable Protein, Soya mince is a great substitute for mince and can. be used in the same way in spaghetti bolognese, shepherd s pie or chilli There are both frozen and dried.
versions dried is cheaper and it can be found in health. food shops and supermarkets It s a great source of low. fat protein,To be enjoyed at its best tofu needs to be. seasoned and cooked properly Just as a meat,eater wouldn t eat raw chicken breast so tofu. needs to be seasoned and cooked properly It,can be deep fried marinated and grilled even. crumbled and scrambled You ll find a myriad Lentil Dhal see page 12. of suggestions online for using this incredibly,versatile protein rich food. Photo from www simpleveganblog com easy lentil curry 9. Mixed Bean Chilli Mixed Bean Chilli Serves 4,Ingredients.
1 tbsp oil,1 medium onion peeled and chopped,1 green pepper de seeded and chopped. 2 garlic cloves peeled and crushed, 1 red chilli chopped finely or 2 tsp of chilli powder or. more if you like it spicy,1 tsp cumin powder,200g chickpeas ready soaked and boiled or canned. 200g red kidney beans ready soaked and boiled or drained. and rinsed if canned, 200g butter beans ready soaked and boiled or drained and. rinsed if canned, 200g black beans ready soaked and boiled or drained and.
rinsed if canned,1 can 400g chopped tomatoes, 1 Fry the onion green pepper garlic chilli and cumin in. the oil in large saucepan for 5 10 minute until the onion is. brown stir from time to time, 2 Stir in the beans and add the can of tomatoes mix well. and leave to simmer for 10 minutes, 3 Add some water if the vegetables are sticking to the pan. 4 Add salt and pepper to taste, Serve with rice baked potatoes or tortilla chips and top with. vegan cheese,Lentil Dahl serves 4,Lentil Dahl Ingredients.
1 tbsp oil,400g cooked red lentils,1 onion diced,2 garlic cloves crushed. inch peeled ginger chopped or 1 tsp ground ginger,2 tsp garam masala. 2 tsp cumin,2 tsp turmeric,1 can of chopped tomatoes. 1 can of coconut milk,500ml vegetable stock, 1 On a high heat fry the onion garlic and ginger in a little oil. until the onion starts to brown, 2 Add the garam masala cumin and turmeric and cook for a.
minute or two stirring frequently,3 Add the lentils stock tomatoes and coconut milk. 4 Reduce to a medium heat and simmer for 10 15 minutes. stirring occasionally At this point you can add a handful of. spinach if you would like,5 Keep on the heat until the dhal is thick. Serve with rice chapattis or a green salad, 12 Photo from www simpleveganblog com easy lentil curry 13. Sweet Chilli Tofu Stir Fry Serves 4,Sweet Chilli Tofu Stir Fry. Ingredients,2 tbsp oil,1 block of firm tofu drained chopped into cubes.
1 garlic clove peeled and crushed,1 medium onion peeled and sliced. 2 carrots peeled and grated, 250g broccoli cut into small florets frozen can be used. 250g mushrooms sliced,3 tbsp soy sauce,1 jar of sweet chilli cooking sauce. 1 Heat the oil in a large frying pan or work, 2 Fry the tofu until golden brown and then remove from the. pan and place on a sheet of kitchen roll, 3 In the same pan add the onion garlic broccoli soy sauce.
mushrooms and carrot and fry for 10 15 minutes, 4 Add the tofu back to the pan mix thoroughly and add the jar. 5 Heat through and serve,Serve with rice or noodles. West African Stew Serves 4,West African Stew,Ingredients. 2 tbsp olive oil,2 medium onions peeled and chopped. 2 yellow or red peppers de seeded and chopped,4 cloves garlic peeled and crushed.
4 tsp fresh ginger peeled and grated,2 chillies de seeded and finely chopped. 1 litre water,2 x 400g cans chopped tomatoes, 2 medium sized potatoes sweet potatoes work better but you. can use any type of potato peel and cut into pieces. 3 tsp dried thyme,3 tsp ground cumin,300g chunky peanut butter. 150g shredded fresh spinach or 100g frozen spinach. 1 In a large saucepan heat the oil over a medium heat Add. the onions peppers garlic ginger chilli and cook stirring for 5. 2 Stir in the water tomatoes sweet potato thyme and cumin. and simmer over a medium heat for 25 30 minutes until the. potatoes are tender stirring occasionally Add a little more. water if the stew becomes too thick, 3 Add the peanut butter and stir until completely blended. Then stir in the spinach and return to a gentle simmer stirring. frequently, 4 When the spinach is cooked remove from heat and serve.
Lentil Mushroom Bolognese Lentil Mushroom Bolognese Serves 4. Pg 19 Mushroom,Ingredients and Lentil Spaghetti Bolognese. 2 tbsp oil,400g lentils dried,250g mushrooms chopped into small pieces. 1 onion peeled and sliced,2 garlic cloves peeled and crushed. 1 tsp basil fresh or dried,1 tsp oregano fresh or dried. 400g can of chopped tomatoes, Other optional vegetables courgettes peppers sweetcorn carrots.
1 Heat the oil in a large saucepan and fry the onion and garlic. until brown, 2 Add the mushrooms and fry for a further 5 minutes. 3 Add the lentils can of chopped tomatoes and top up with. about 150ml of water, 4 Stir occasionally as the lentils absorb the water and add the. basil oregano and salt and pepper to taste, 5 Keep cooking and stirring adding more water if the. vegetables start to stick until the lentils are fully cooked. Serve with pasta of choice garlic bread or a green salad and. top with vegan cheese,Smokey Chickpea Tacos Serves 4. Smokey Chickpea Tacos Ingredients,800g of cooked chickpeas or 2 cans.
1 tsp cumin,1 tsp paprika,1 tbsp smoked paprika,an onion sliced. 1 red pepper sliced,200g sweetcorn canned or cooked from frozen. 1 large ripe avocado cut into slices,2 tsp olive oil. Taco shells or tortilla wraps for soft tacos, 1 Ensure the chickpeas are cooked and drained if using. dried or drained and rinsed if using canned, 2 Heat up 1 tsp olive oil in a pan on a medium heat.
3 Fry the chickpeas adding the cumin paprika and smoked. paprika Ensure the chickpeas are well coated in the spices. 4 In a separate pan fry the red pepper slices and onion slices. in the remaining olive oil until the onion starts to brown. 5 Assemble the tacos by filling each taco shell or tortilla with. chickpeas onion red pepper sweetcorn and avocado Top. with salsa, Check supermarket reduced sections for cheap and ripe avocados You. can also save money by buying frozen avocados which are available in most. supermarkets,Homemade Bean Burgers Serves 4,Homemade Bean Burgers Ingredients. 400g cooked black beans 1 can,400g cooked red kidney beans 1 can. 400g cooked chickpeas 1 can,200g sweet corn 1 can,3 tbsp oil. 1 tsp cumin,1 tsp paprika,1 tsp garlic powder or 1 fined diced clove.
2 tbsp of ground flaxseed,Burger buns, 1 If using dried beans and chickpeas ensure they are soaked and. cooked if using canned ensure they are drained and rinsed. 2 Mix the flaxseed with 3 tbsp of water and leave to one side. 3 If you have a food processor place the beans chickpeas. sweetcorn garlic and spices in it and pulse, 4 Add the flaxseed to the mix and process until the mixture binds. 5 Make the mixture into patties this mix should make at least 6. medium sized patties, 6 Heat the oil in a pan and fry the patties for around 7 minutes on. each side until crispy You can also bake the patties in the oven. simply place on a baking tray and drizzle the oil over. 7 Serve in the burger buns, Serve with chips potato wedges or a green salad and condiments of. If you do not have a food processor you can simply mash the ingredients together using a. potato masher and stir in the flaxseed mix Just ensure the mixture is well combined. Why Vegan subjected to mutilations such as de beaking and tail docking sick. animals left without veterinary help and dead animals left to rot around. their peers We have even uncovered horrific suffering on so ca.

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