This isn’t a meal you have to prepare in advance, but I do love to have coriander (cilantro) on hand in the freezer at all times. Whilst it’s available frozen in some big and speciality supermarkets, it’s very costly. You can grow your own coriander, […]
Category: low fat
Tomato Vegetable Sauce The versatility of this tomato sauce is phenomenal. You can use it as the base of any tomato based dish like curry, ratatouille, bolognese sauce or as a pizza or bruschetta topping. You can add whatever vegetables you like, the ones in […]
Open Falafel Wrap
During my student days in City of Bristol College my favourite treat for lunch was a trip to the falafel van outside the Hippodrome, by the fountains. It was so exotic to me and I’d have a hot styrofoam cup of strong black coffee. Falafels have the best crunch and squishines if they’re done right and I’ve spent years chasing the flavour. The secret, in my opinion, is making sure they’re well-cooked without getting burnt – nothing worse than undercooked chickpeas (or maybe that’s just me).
No Meat Substitutes
I’ll post a falafel recipe soon but for this wrap you can just use four small pre-cooked snack falafels, or frozen ones. Watch out because some of the frozen falafels have breadcrumbs. This video shows you how to make fresh falafel easily from scratch using tinned chickpeas, so they’re very affordable.
However you get them, make sure they’re nice and hot when you’re assembling and try to get a crispy coating.
Lidl do packs of small wholemeal wraps, which is what I used. I’m being tested for gestational diabetes so trying to keep my carbs low and this recipe kept my blood sugars down, even with the wrap, hummus and falafel. To refresh stale/dried out wraps, you can just rinse them in water, rub with a little oil and fry in a large frying pan.
Use a tin of chickpeas or homecooked chickpeas to make hummus (recipes coming soon!) or just buy it pre-packaged, it’s also spelt houmous. I quite like the tinned hummus that you can get in some corner shops. It lasts forever on the shelf so if you want some all of a sudden but can’t be bothered to blend them and make some fresh, it’s there when you need it. The magic ingredient in hummus is tahini which gives it a strong nutty, almost caramelised flavour.
Open Falafel Wrap
First step is to cook down your veggies. You can use any vegetables you like, my favourites are courgette and frozen mixed peppers because this works out inexpensive and I love the flavours and minimum prep time. You could also use a frozen chargrilled veg mix, aubergine, chopped cauliflower or even kale. I use a little olive oil but you could use water if you’re oil-free, plus some salt, garlic and chilli flakes (totally up to you on the chilli, I like everything with a kick!)
When the veggies are cooked down to your liking, put them aside whilst you cook your falafel, heat up your wrap and and grate the carrot. I like to use a julienne peeler (click here) to get long thin strips but you can just as easily grate it, or really finely slice the carrots.
Open Falafel Wrap
Tasty and easy recipe that looks like a real treat and contains so many strong flavours and different textures
By: Nikki Kamminga
- olive oil
- salt and pepper
- half a courgette
- handful frozen sliced mixed peppers
- chilli flakes
- half a carrot, shredded
- lemon juice
- fresh mint and coriander (to taste)
- four small falafel balls
- 1 small wholewheat or gluten free tortilla wrap
- tablespoon hummus
- 2tsp vegan unsweetened yogurt
- Step 1 1. Fry the veggies in olive oil and seasoning to taste, with as many chilli flakes (red pepper flakes) as you like.
- Step 2 2. Shred the carrots, add salt and lemon juice and some of the herbs and set aside to soften
- Step 3 3. Reheat or cook the falafel balls according to the instructions then cut each in half
- Step 4 4. Heat the tortilla wrap in a dry frying pan, rubbing with a little olive oil first if you like
- Step 5 5. To serve, spread the hummus on the hot tortilla then pile on the cooked veggies, falafels, yogurt and the remaining herbs. Drizzle with olive oil if you like extra richness
- Step 6 6. Serve next to the carrot slaw (I like to pile it on top before eating)
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This low carb bolognese is the cornerstone of our family meals. Pasta has always been a staple of my diet, and as a family we eat it two to three nights a week. Since becoming vegan three years ago, I’ve kept our family’s diet very similar, […]
Gluten-free vegan omelette which can eat to your heart’s content with this super easy recipe. I’ve been meaning to write out this recipe for ages now because it’s such a staple in my kitchen, it’s vegan, it’s budget friendly and it’s super quick to whip […]
This literally couldn’t be easier and for the microwave-owning vegans out there this basmati rice hack will save you so much time and washing up. You simply get a microwavable glass dish like this Pyrex casserole dish, it doesn’t need a lid but they’re handy in the summer for salads etc. You can use plastic dishes or anything that will hold up, and car boot sales are your friend if you don’t have one.
Having fairly straight sides will really help with quantities and we always do it by eye, so no measuring at all. We buy rice in 10kg bags. It usually works out around £1 per kilo which is a third cheaper than buying it from the supermarket and instead of using twenty plastic bags, you’re using one. You can invest in a nice Kilner style jar (IKEA wins out here, for me) and there’s a simple trick to label them:
Your rice stays hot in the microwave for around half an hour or you can put it in a tiffin/insulated bowl to keep it hot for hours, depending on how long your main dish takes to cook. I like to get the rice out of the way before I cook other dishes and the grains become super fluffy and it’s easier to digest. So long as you keep it hot, bacteria won’t grow. As rice cools it can become dangerous because of the spores, and I think this is the most dangerous of vegan foods, the NHS says “Uncooked rice can contain spores of Bacillus cereus, a bacterium that can cause food poisoning. The spores can survive when rice is cooked.” So please be careful, especially when you’re cooking large amounts.
1. Put your dry rice in the glass dish and cover with boiling water. I look at the side of the dish and make the water twice as high up the sides as the rice. The whole lot will expand. A third rice, top up to two thirds with water and it will expand to fill the dish.
2. If you want, add salt and other seasonings and stir. To add a little luxury you can add a teaspoon of raw organic coconut oil or some good old veg oil or sustainable palm oil (not the orangutan-destroying palm kernel oil).
3. Microwave for 10 minutes and check. If it’s a bit crunchy, give it another few minutes. If it’s a bit chewy add a little more water and stir. Add a lid or pop a plate on it, you can keep it in the microwave, while you cook other dishes.
Basmati Rice Hacks #1
To refridgerate and freeze the rice you need to cool it straight away. The easiest way to do that is to pop it in a sieve and run it under cold water. Do this straight away so the bacteria don’t get a chance to grow, then drain it well. Put it in freezer bags and you can reuse these by taking the rice out when you’re ready to defrost it, put the rice in another container and cook immediately from frozen. Put the freezer bag back in the freezer straight away and use it next time for rice.
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Oat milk recipe that’s super easy and dairy-free. Vegan, gluten free, raw, paleo, low fat, low carb and full of yumminess. This no-cook recipe is super quick and gives you a plant milk that goes great on cereal and in cooking. It’s not ideal for […]
How do you make vegan “milk bread”? Substitute the milk with oat milk, which you can even make yourself. If you’re on a lupin free diet then carefully check the label of your breadmix and use a trusted brand (I love Carr’s for a simple white […]