Happy without meat

Red pepper and orange hummus

For 4 servings you will need:

  • 350 g red peppers
  • 500 g dried chickpeas or 2 cans cooked chickpeas
  • 250 ml orange juice
  • 1 level teaspoon salt/pepper mixture
  • 4 g hot chili peppers
  • 150 ml coconut milk

Instructions:

  1. Boil the dried chickpeas covered in double the amount of water for 60 minutes. Skip this step when using pre-cooked chickpeas.
  2. Preheat the oven to 220 °C. Cut the peppers into strips and roast on a baking sheet in the oven until the skin blisters. Allow to cool and remove the skin from the peppers.
  3. Combine all ingredients and puree with a hand-held blender. Add additional seasoning if necessary.

Falafel

Falafel balls taste amazing and are a great alternative to meat.

For 4 servings you will need:

  • 200 g dried chickpeas or 1 can cooked chickpeas
  • 1 level teaspoon salt
  • 200 ml soy milk
  • 220 g couscous
  • 100 g carrots
  • 2 tablespoons soy sauce
  • 3 tablespoons sesame seeds
  • 1 tablespoon curry powder
  • fresh mint
  • fresh coriander
  • fresh parsley
  • 4 g hot chili peppers
  • 1 tablespoon coconut oil or canola oil

Instructions:

  1. Boil the dried chickpeas covered in double the amount of water for 60 minutes. Skip this step when using pre-cooked chickpeas.
  2. Boil couscous in double the amount of water for 15 minutes until the water has been absorbed.
  3. Puree boiled chickpeas in 200 ml soy milk and puree with a hand-held blender.
  4. Mix couscous and chickpeas.
  5. Finely grate carrots and add to the couscous and chickpea mixture.
  6. Add remaining ingredients and form 50-g-size balls with wet hands.
  7. Add coconut oil or canola oil to a pan, heat up and fry the balls until golden.

Serve with salad, vegetables, yogurt or various dips, such as example guacamole.

Carrot and ginger pasta with smoked tofu

Fruity and spicy – and totally calorie-conscious. Although this creamy pasta is simple to prepare, its gourmet flavor is sure to impress any palate.

For 4 servings you will need:

  • 500 g penne pasta
  • 200 g carrots
  • 80 g smoked tofu
  • 1 teaspoon coconut oil or canola oil
  • 2 teaspoons ginger
  • 200 ml coconut milk
  • 1 level teaspoon salt
  • 1 teaspoon curry powder
  • 2 tablespoons lime juice
  • fresh chervil
  • fresh coriander

Instructions:

  1. Boil 500 g penne pasta in salted water.
  2. Steam carrots in pressure cooker or simmer in a small amount of water until soft.
  3. Cut smoked tofu into cubes. Add coconut oil or canola oil to a pan, heat up and fry the smoked tofu until golden brown.
  4. Puree soft carrots, ginger, coconut milk, salt, curry powder and lime juice with a hand-held blender until they form a creamy sauce.
  5. Mix sauce, smoked tofu and cooked penne pasta. Garnish with chervil and coriander.

Quinoa salad with smoked tofu

Light and tasty: known as “Inca gold”, quinoa is high in protein, iron, fiber, the amino acid lysine, and vitamin B2. This quinoa salad with smoked tofu is an abundant source of energy.

For 4 servings you will need:

  • 450 g quinoa
  • 200 g smoked tofu
  • 1 red pepper
  • 200 g carrots
  • 1 spring onion
  • Sprouts (e.g., leek sprouts)
  • 2 tablespoons olive oil
  • 1 tablespoon white balsamic vinegar
  • 1 tablespoon apple juice
  • 1 level teaspoon salt
  • 1 pinch of pepper

Instructions:

  1. Boil quinoa in three times the amount of water.
  2. Cut smoked tofu into cubes. Add coconut oil or canola oil to a pan, heat up and fry the smoked tofu until golden brown.
  3. Cut red pepper and carrots into thin strips or cubes. Cut spring onion into thin rings.
  4. Mix all ingredients including sprouts in a bowl. Season with olive oil, white balsamic vinegar, apple juice, salt and pepper.

  • «Dare to experiment: replace ingredients such as sugar with syrups or dried fruit, flour with nuts, and butter with canola or coconut oil.»

    Vanessa Bitterle Marché® cook at Marché Neuenkirch Ost

Vegan marble cake

This vegan marble cake recipe is amazingly simple. Try it and enjoy!

For 4 servings you will need:

  • 400 g light spelt flour
  • 240 g cane sugar or 4 tablespoons agave syrup
  • grated lemon zest of half a lemon
  • 1 packet of baking powder
  • 1 pinch of vanilla powder
  • 1 pinch of salt
  • 200 ml canola oil or coconut oil
  • 300 ml almond milk
  • 2 tablespoons cocoa powder

Instructions:

  1. Mix flour, cane sugar or agave syrup, lemon zest, baking powder, vanilla powder, and salt in a bowl.
  2. Add 200 ml almond milk and canola or coconut oil and mix.
  3. Put 2/3 of the dough into a greased baking pan.
  4. Mix cocoa powder with the remaining almond milk and fold the mixture into the remaining dough. Add the dark dough to the light dough in the baking pan.
  5. Use a fork to swirl through the dough to create the marbling effect.
  6. Bake for 60 minutes in an oven preheated to 175 °C.

Idea for the glaze: mix 1 banana with 2 tablespoons cocoa powder, dates, and some almond milk with a hand-held blender to form a glaze and pour over the finished cake.

Mango, spinach and orange smoothie

For 4 servings you will need:

  • 700 ml freshly squeezed orange juice
  • Juice of one lime
  • 300 g mango pieces
  • 1 handful of fresh baby spinach
  • fresh mint leaves

Instructions:

  1. Puree orange juice, lime juice, and mango pieces.
  2. Add baby spinach and mint leaves and briefly puree.