SPORTY VEGAN
Vegetable & Bean Moussaka
Serves 6
Preparation 30 minutes
Cooking 11/2 hours
main dish
455g/1lb orange-fleshed sweet potatoes, peeled and sliced
1 small aubergine, sliced
2 small courgettes, sliced
3 garlic cloves, unpeeled
5 tbsp olive oil
2 tbsp fresh thyme, chopped
2 tbsp fresh oregano, chopped
1 onion, chopped
½ tsp ground cinnamon
¼ tsp allspice
400g can of black eyed beans, drained
2 x 400g cans chopped tomato
3 tbsp tomato purée
topping
55g/2oz vegan margarine
4tbsp plain flour
570 ml/1pt soya milk
55g/2oz grated vegan cheddar cheese (eg Cheezly White Cheddar)
sesame seeds
seasoning
- Pre-heat oven to 230C/450F/Gas 8. Cook potatoes in lightly salted water for 4 minutes and drain
- Place the sweet potatoes, aubergine and garlic in large roasting tin. Toss with 4 tbsp oil, half the herbs and seasoning. Bake in oven for 20 minutes until softened. Add the courgettes and bake for a further 10 minutes
- Reduce oven to 190C/375F/Gas 5. Peel the garlic cloves and mash lightly with fork. Heat remaining oil in frying pan and fry onion for 3-4 minutes until softened. Stir in mashed garlic and spices and cook for 1 minute. Add remaining herbs, beans, tomatoes, tomato purée and seasoning. Bring to boil and simmer for 3-4 minutes, stirring occasionally
- Melt margarine in pan and stir in the flour. Cook for 1 minute and remove from heat. Gradually stir in the milk until smooth. Return to heat, bring to the boil and cook, stirring continuously, until thickened. Season to taste
- Spread half the roasted vegetables in large oven-proof dish and cover with half the tomato sauce. Repeat the layers. Pour over the white sauce topping to cover. Sprinkle the cheese and sesame seeds over and bake for 45 minutes until the topping is golden
Alfalfa Salad with Dressing
Alfalfa salad
Alfalfa sprouts
Assorted lettuce leaves
Cucumber
dressing
1 part vinegar
3 parts oil
1 tsp mustard
1 clove garlic, crushed
salt
pepper
pinch of sugar
- Arrange lettuce leaves on plate. Add alfalfa sprouts and sliced cucumber
- Mix dressing ingredients together and pour over salad
Vanilla Soya Smoothie
1 small pot vanilla soya yoghurt
1 medium banana, sliced
11/2 glasses sweetened soya milk
2 drops natural vanilla essence
freshly squeezed lime juice
- Put all ingredients into food processor
- Blend
