Vegan cooking shouldn't involve buying a pantry full of new and specialty ingredients, says veteran vegan cookbook author Celine Steen. With the right recipes, it can be about saving every scrap and making the most of what you already have.
Not only will less waste save you money on your shopping bill, it will also put less pressure on the planet's limited environmental resources.
"Previous generations were far more conservative and respectful in their approach to leftovers and didn't blink twice when it came to cooking with bruised produce," she writes in her new compilation, No-Waste Save-the-Planet Vegan Cookbook.
Whether you're looking for fresh meat-free inspiration, or want to give vegan cooking a go for the first time, these four recipes promise delicious plant-based rewards.
Roasted vegetables on top of protein-rich quinoa, spiced chickpeas, drizzled with a zingy herby dressing, and topped with crunchy toasted nuts: you can't go wrong with that concept. This recipe is open to any changes you want to make: use whatever vegetable you love the most, changing cooking times accordingly. Don't care for quinoa? Use bulgur, millet, or even cous cous in its place. Just make sure the cooked grain is chilled for best panfrying results. Pick a mix of herbs you have in your garden or in the fridge. Don't want beans? Fry some super-firm tofu or tempeh cubes in a little bit of oil and soy sauce until crispy. It's also easy to make gluten-free (use tamari instead of soy sauce) provided you purchase certified GF quinoa and nuts. Nix the nuts if allergic and go for seeds if you can have those.
INGREDIENTS
For vegetables
For beans
For grain
For serving
METHOD
1. To make the vegetables Preheat the oven to 200C fan-forced (220C conventional).
2. Place the vegie chunks, onions, and garlic cloves in a 23 x 33cm baking tray. Drizzle with oil, molasses, and tamari.
3. Roast until fork-tender and caramelised, about 24 minutes, flipping once halfway through the roasting time.
4. To make the beans While the vegies roast, in a large skillet over medium-high heat, combine all the ingredients. Cook, adjusting the heat as needed and stirring occasionally, until the chickpeas are coated, golden, and mostly dry, about 8 minutes. Transfer to a large bowl.
5. To make the grain Add the oil to the skillet to heat. Add the quinoa and cook until toasted and fragrant, about 4 minutes.
6. To serve Assemble your dinner bowls or plates by dividing all the components into 4 portions. Drizzle with dressing. Garnish as desired with microgreens or cabbage, extra pomegranate molasses or a squeeze of lemon juice, pomegranate seeds, herbs, and nuts. Serve warm or at room temperature.
Serves 4
Tip If you cannot find pomegranate molasses, make your own. In a medium-size saucepan over medium to medium-high heat, combine 960ml unsweetened pomegranate juice with 15-30 millilitres sweetener of choice (I use agave nectar) and 15-30 millilitres fresh lemon juice. Cook until thickened and molasses-like. Adjust the heat as needed and stir occasionally. This will take a good 1 hour – some things cannot be rushed. The sweetener cuts down the tartness just a touch, while the lemon juice helps the molasses keep a brighter red shade. Set aside to cool before transferring to a heat-safe jar. Refrigerate for up to 1 month.
Creamy and zesty, this herb dressing is the ideal addition to any salad or vegie bowl, and a good way to use a single type or combination of herbs before they wilt. Double the recipe for a larger yield.
INGREDIENTS
METHOD
Makes 120ml
Tip The weight of fresh herbs can vary wildly, that's why I usually just grab a big handful as a way to measure, before washing them thoroughly and spinning dry. It's perfectly OK if some of the thin stems come along as they do bring flavour to the plate, and considering they are blended, no stems will get stuck in your teeth.
For chillis
For mushrooms
METHOD
Serves 4
Tip Make it with tempeh if you're not a fan of mushrooms. I have a mushroom hater in the house, so I can understand. Just cube 225g tempeh, trim and chop a red capsicum, and saute over medium heat in oil just until golden brown all over, about 6 minutes. The cooking instructions remain the same from step 5, although the oil will have been added to brown the tempeh. Also note that the yeast spread.
Kinda fancy looking while super quick to make, this herby soup is the perfect complement to the sourdough loaf you got into baking when the world got hit by a pandemic.
INGREDIENTS
METHOD
Serves 4
Tip Turn white onions into a creamy, mellow, sweet mixture that will take your soups to another flavour dimension while making them look good, too. Gently scrub as many unpeeled onions as you wish and pat them dry. Preheat the oven to 200 fan-forced (220 conventional). Place the onions on a rimmed baking tray. Roast until the onions are super tender, about 1 hour. Wait a bit for the onions to cool. Once they can be handled without burning your hands, remove the peels and place the onions in a food processor or blender. Blend until completely smooth. Refrigerate in an airtight container for up to 1 week. Yield will vary, but 1 large onion usually yields 240g.
Is there anything prettier than a big bunch of carrots with a super green, super healthy head of carrot tops straight from the farmers' market? OK, maybe there are prettier things if you want to nitpick. But still, don't you dare discard those green goods. Make pesto instead. If pine nuts aren't your thing or just too expensive to justify, use roasted walnuts or cashews instead.
INGREDIENTS
METHOD
Makes 160g
If you're in the mood for something decadent but don't want to turn on the huge oven for something small, here's a healthy-ish cake to make in the microwave. You've most certainly heard of those via the internet, and my version is chock-full of sesame: seeds, tahini, and halva. There's nothing more to say except dig in.
INGREDIENTS
METHOD
Makes 1 mug cake
Tip You can alter this recipe to fit what's in your pantry and fridge. Light brown sugar can be used instead of raw sugar, just don't pack too much in. Old-fashioned oats can be used instead of quick-cook. Not a fan of tahini? Use roasted cashew or peanut butter instead, just make sure whatever you choose is liquid-y rather than thick. Add-ins can also be replaced by your favourites.
This is an edited extract from No-Waste Save-the-Planet Vegan Cookbook by Celine Steen, Harvard Common Press, RRP $39.99. Photography by Celine Steen. Buy now