As much as I love cooking and creating vegan recipes, I also like doing other things in my life. I work as a Coach and Vegan Dietitian, which are two of my passions, besides writing, singing and traveling. I plan for the week ahead and avoid wasting time at the shops. There are always certain basics that I have in the house such as garlic, onions, root veggies, seeds, olive oil, avocados, texturized soy, pulses, quinoa, brown rice or oats.
We are what we eat, as well as what we don't eat. I always say to my patients, "You are part of Nature," so "Eat Nature." This recipe, like all the others, is nutritionally complete and it brings all the goodness of Nature onto your plate. You get your plant-based protein from the lentils and the seitan, the good fats from the seeds and olive oil, and your wholegrain carbs from the oats, lentils, and veggies. Your vitamins, minerals, and fiber come from the combination of all the natural and fresh ingredients.
I also like combining cooked food with "raw additions" so I chopped cabbage and put it at the end, to add texture and fresh nutrition. Eating raw veggies every day will keep your immune system at bay, same as "an apple a day keeps the doctor away." Eating raw does not mean eating only boring salads. You can add many different types of raw vegetables to your cooked meals, try it out, and see how textures and flavors add to your daily meals! Enjoy every single bite! See you next time for a new homemade creation!
YIELDS
4 servings
PREP TIME
COOK TIME
TOTAL TIME
- 100 g Seitan (or 1 seitan steak)
- 100g Uncooked Spanish lentil (brown)
- 200 g Pumpkin
- 200 g Cougette (zuccini)
- 200 g Cauliflower
- 2 Medium onion
- 4 cloves Garlic
- 1 big mug Oat Bran
- 4 tbsp Soya cream (dilute with 2 spoonfuls of water)
- 2 tbsp Mixed Seeds
- Sprinkled on top White Cabbage (chopped)
- 4 tbsp (roughly) Olive oil
- 1/2 teaspoon Himalayan Salt
- To your liking Grounded Pepper
- Sprinkle on top Crispy Onion Flakes
Directions
1. Have your food scale, ready, steady, let’s go!
2. Soak the lentils in water for a minimum of 20 minutes prior to cooking.
3. Cook the lentils completely covered in water for 20 minutes at low to medium heat. Add some olive oil and 1/2 teaspoon of salt and boil. Set an alarm.
4. While the lentils are cooking, peel the vegetables and dice them into medium-sized cubes. Chop the garlic and the onion to save time later. The more you prep the ingredients, the less time you will need to elaborate the recipe.
5. Start to boil the pumpkin and 10 minutes after, add the zucchini and the cauliflower. Keep boiling at low heat for another 10 minutes. Check the texture to your liking. Remember, the more we cook food, the more nutritional properties are lost.
6. Cook the chopped garlic and onion in a pan with a little olive oil. When the onion is fully cooked, without burning it, add the pumpkin, courgette, cauliflower, and seeds. Stir well and cook them until they get a little golden.
7. Prepare the seitan. Add the oats to a bowl, the diluted soya in another bow and, a pinch of salt and pepper. Cover the seitan completely, first in the soya cream and then in the oat bran (as if they were “breadcrumbs”). Add 2 drops of olive oil to a pan and cook at low medium temperature until it has a crispy look. Cut the seitan steaks into stripes, we will use them to add to the bowl at the end.
8. Ready to make it look delicious? Get medium-sized bowls. Add the veggie mixture below and sprinkle all the lentils on top and around. Add the striped seitan on top, the chopped cabbage, and the crispy onion flakes. Finally a few drops of extra virgin olive oil.
Enjoy every single bite!
Also by Suzy: Red Riding Hood Autumn Stew
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Photo: Suzy F. Lloyd
