Author Archives: Sade

Yes, another recipe!

Mushroom Seitan Stew with Mashed Potatoes

Ingredients:

• 1 tbsp olive oil
• 2 cloves garlic, peeled & minced
• 1 medium onion, peeled and chopped
• 500 gr white mushrooms (or other, to taste), clean & sliced
• 1 tbsp whisky (optional)
• 1/2 tsp marmite (or other yeast extract)
• 1/2 tsp broth powder / granules
• 1/2 tsp dry sage (adjust accordingly if using fresh)
• 1/2 tsp dry rosemary (adjust if fresh)
• 1 dl water
• 200 gr seitan
• salt & pepper
• cornstarch to thicken
• potato mash to serve
• parsley for garnish

Instructions:

1. Heat oil in a heavy bottomed pan. Add onion and garlic and cook over medium heat until golden. Add mushrooms, and toss to cover in oil. Add a pinch of salt to get the juice of the mushrooms going. Cook until mushrooms have more than halved in volume (do not reduce liquid).
2. Add whisky if using and cook for a couple of minutes. Add sage, rosemary, pepper, marmite and broth powder. Stir to melt the marmite & combine. Add the seitan and cook for a couple of minutes. (Ideally here, let it rest for half an hour, but you can go on without waiting).
3. Bring to a boil, use a cornstarch slurry (1 tsp starch, 1 tbsp water) to thicken stew.
4. Serve piping hot with mashed potatoes. Garnish with parsley.

Servings: 2 servings, can be easily doubled.

Nutritional info (*):

Calories: 453
Protein: 41 gr
Fat: 13 gr
Carbs: 48 gr

(*) Info calculated with approximately 150 gr mashed potatoes (with a tiny bit of butter and some milk) per serving.

Sweet potato curry

Ingredients:

• 1 tbsp oil
• 1 small onion, chopped
• 2 fat cloves garlic (or to taste), minced
• 1 1/2 – 2 tsp curry powder (more or less to taste)
• 1 small tin mushrooms (115 gr drained)
• 50-60 gr frozen peas
• 1/2 courgette, cut in fourths lengthwise and then in thick slices
• 2 sweet potatoes, peeled, cut in big pieces
• 200 gr tempeh
• 1 brick / tin tomato pieces (500 gr)
• as needed: sugar, cornstarch
• fresh or dried coriander, for garnish

Make it:

1. Cut the tempeh in cubes approx. 2cm big. Bring a couple cm of water to the boil, and steam the tempeh for 5 minutes. Drain and set aside. Why do you steam the tempeh? Tempeh tends to have a bitter taste that some people find unpleasant. By steaming it, this bitter taste is reduced to nearly none.
2. Heat the oil in a deep pot. Add the onion and garlic and cook until golden. Add the curry powder and cook for 30 seconds. Add the mushrooms, peas, courgette, sweet potatoes and steamed tempeh. Add the tomato pieces and add some water as needed to barely cover the contents.
3. Bring pot to a simmer, and let cook for 45 minutes, or until sweet potatoes are easily pierced.
4. Taste, correct acidity if needed with a pinch of sugar. Thicken if needed with cornstarch.
5. Serve warm with coriander leaves for garnish.

Servings: 2 servings as a main meal as is, you could also serve it with rice and make it 4 servings.

And for those interested, the way I made it it turned to be (per serving, counting 2 servings without rice):

Calories: 411
Carbs: 60 g
Fat: 8 g
Protein: 26 g

Values will vary depending on the size of your tablespoon of oil, onion, courgette, sweet potatoes… 

Yes, another recipe!

Ingredients:

• 225 gr (salted) butter, softened
• 180 gr sugar
• 225 gr flour
• 8 g baking powder (1/2 baggie)
• 4 eggs
• 1 tsp orange essence
• 125 gr cranberries

Instructions:

1. Preheat oven to 180C. Grease and flour a loaf cake tin.
2. In a big bowl, cream butter and sugar until light and fluffy. Beat in eggs, one at a time. Mix in essence.
3. Shift flour and baking powder together. Fold into butter-sugar-egg mixture. Fold in cranberries.
4. Pour into prepared loaf tin and bake in preheated oven until done (a skewer inserted in the center comes out clean), 45-60 mins.
5. Cool slightly before turning onto a rack to cool completely.

Servings: 12 hearty slices (315 calories, 37 g carbs, 17 g fat, 4 g protein)

Enjoy!