Vegan Mac ‘n’ cheese

This recipe uses Vegan yeast flakes which are enriched with Vitamin B12. It gives the dish a cheesy, nutty taste which replaces the traditional cheese used in the recipe.

Nutritional vegan yeast flakes
Nutritional vegan yeast flakes

You need to add flavour and protein to this dish as vegan style cheeses can be made from coconut oil and starch and are low in protein. The Nutrition Program has a selection of vegan cheeses and milks.

Serves 2-4

Ingredients

1 small onion, chopped 50g
100g of macaroni or similar pasta

Vegan white sauce
50g vegan spread
40g plain flour
400ml plant based milk – soya, oat, almond
Salt, pepper,
1 tbs vegan yeast flakes 7g
50g grated vegan type cheese
Vegetables for mixing
Frozen peas and sweetcorn 50g of each
Leek finely chopped 100gBreadcrumbs 10g – make by baking a slice of bread and crumbling into breadcrumbs
1 tsp vegan yeast flakes 1g
1 medium tomato 100g

Vegan macncheese dish

Method

  1. Put the chopped onion into a saucepan with the plant based milk and warm through to add flavour.
  2. Cook the macaroni or pasta according to the packet instructions in a large pan of salted boiling water.
  3. Remove the onion from the milk and pour the hot milk into a measuring jug. 
  4. Use the milk saucepan to make the sauce by melting the vegan spread, stirring in the flour then heating while stirring for 1-2 minutes until it forms a paste.
  5. Gently add in the milk and stir over the heat until it forms a smooth sauce.
  6. Stir in the vegan cheese, yeast flakes and salt and pepper and taste. Add more seasoning if needed. And keep the sauce in the saucepan.
  7. Strain the pasta and put in an oven proof dish.
  8. Keep the hot pasta water and pour back into the saucepan.
  9. Tip in the frozen peas, sweetcorn and raw leeks and boil 2-3 minutes then strain and add the vegetables to the pasta.
  10. Stir the pasta and vegetables into the sauce in the pan and toss gently to cover. Spoon back into the serving dish.
  11. Mix the breadcrumbs with the vegan yeast flakes and sprinkle over the pasta dish.
  12. Top with the tomato slices.
  13. Grill lightly to make the breadcrumbs golden brown.
  14. If eating later, cool and reheat when needed in an oven at 200C for 20 minutes.
Nutrition for Macncheese - perfect dish!

Vegan bean sausage rolls

These vegan pastry rolls are filled with a spicy bean mixture which needs careful flavouring with onion, smoked paprika, cumin and celery salt.
You can use ready made shortcrust pastry or make your own. Ready made pastry needs to be taken out of the fridge for 30 minutes before using.

Makes 12

Ingredients

1 can butter beans (400g) drained of juice 250g drained weight

1 small onion finely chopped, 50g, 

1 level tsp smoked paprika

1 level tsp ground cumin

Pinch of celery salt

1 level tbs tomato ketchup

Chopped spring onion, chives or parsley

Sesame seeds

Shortcrust pastry – either ready made or use Vegan shortcrust pastry recipe 300g

Method

  1. Preheat the oven to 200°C/Gas 6. Line 2 baking trays with non stick baking paper.
  2. Put the drained butter beans in a bowl and mash with a fork or bash with the end of a rolling pin. Keep the bean liquid to use to glaze the pastry.
  3. Stir in the finely chopped onion, paprika, cumin, celery salt and tomato ketchup. Add chives, spring onion and/or parsley. Taste the mixture and see if it needs more flavour.
  4. Roll out the pastry into an oblong about 25x35cm and cut in half lengthways.
  5. Divide the bean mixture into 2 equal portions and roll into 2 long sausages along the length of the pastry. 
  6. Brush the long side of the pastry with some of the bean liquid and roll up to make a cylinder. Press to seal and put the sealed pastry edge underneath on the baking tray.
  7. Brush the top of the pastry with bean liquid and sprinkle with sesame seeds.
  8. Cut each roll into 6 equal rolls and cut the top with scissors to make a peak.
  9. Bake in the oven for 15-20 minutes until golden brown.
  10. Serve warm or cold.

Research

Find out how companies are making Vegan sausage rolls

Greggs Vegan sausage roll is made with flaky pastry and a vegan Quorn filling.

Greggs best selling Vegan sausage roll

https://www.greggs.co.uk/bakes/vegan-sausage-roll

Marks and Spencers has a Plant Kitchen with a range of products made from plants. Their No Pork Sausage roll has vegan flaky pastry and a filling made from soya protein and spices

Marks and Spencers Plant kitchen

Quorn has vegan pieces that can be used as a vegan protein for dishes.

Mycoprotein (89%), Potato Protein, Firming Agents: Calcium Chloride, Calcium Acetate; Natural Flavouring, Wheat Gluten, Pea Fibre, Stabilisers: Carrageenan, Sodium Alginate.

Store cupboard extras for vegan cookery

If you are teaching Vegan Cookery, I think you need to have some special ingredients in your store cupboard for flavour, colour and surprise!

Vegan Cookery for Schools will have ideas.

Here’s ideas for herbs and spices, flavourings and ingredients that students use in small quantities to save them bringing in from home.

You can store some frozen extras to add colour and flavour like frozen garlic, chillies and ginger from Iceland.

Flavour, flavour

Spices and herbs

Savoury vegan dishes are often high in carbohydrate if they contain beans and lentils, so the recipes need careful flavouring with herbs and spices to make them taste delicious.  

My school stock cupboard had loads of spices but many of them were so old, they had no flavour and should have been chucked out. Why not buy a spice grinder and whizz up whole spices such as cumin and coriander seeds when you need them?

Useful spices – cumin, coriander, mustard seeds, celery seeds, black pepper – essential, cinnamon, paprika, smoked paprika, dried chilli flakes

Useful dried herbs – mixed herbs, 

Pots of flavour

Keep a supply of large bottles of soya sauce, tomato ketchup – store in fridge when open, mustard, chilli sauce, vinegar such as malt, wine and apple

Store extra ingredients in the freezer to add colour, flavour and nutrition to dishes. Supermarkets sell large, inexpensive packets of frozen vegetables for emergency use if students forget ingredients.

Freezer extras – Iceland does deliveries

  • Frozen peas, sweetcorn, mixed peppers, mushrooms, cauliflower, carrots and spinach – much cheaper than fresh and ready prepared!
  • Frozen chopped onions – I know it lowers the skill but onions are used in loads of recipes!
  • Frozen garlic and fresh ginger – adds flavour
  • Edamame beans – use for a lesson on soya

Large packets of essential extras

  • Range of dried pasta shapes
  • Flour – white, self raising, wholemeal, strong flour
  • Cans of tomatoes
  • Sugars – granulated, caster and brown
  • Cornflour
  • Rice – long grain, easy cook, risotto
  • Couscous, Quinoa, 
  • Dried pulses and beans – lentils, butter beans, kidney beans
Vegan cookery for Schools

Vegan Gyozas

Gyzsa wrapper

You can buy ready made gyoza dumpling wrappers as they are tricky to make. Strong flour is used as it is higher in the protein, gluten which helps the wrappers stretch as you roll out the balls of dough.

Handy tip – watch a Youtube video to see how to mix and roll – this dough is tricky to master! It has taken me 3 attempts to get sorted.

Makes 12-14 wrappers for 12-14 gyozas

Vegan gyozas with soya dip

Ingredients

200g strong flour salt

salt

About 100 ml boiling water 

Cornflour for dusting the work surface

Filling

Filling

Vegan Filling

3cm of ginger peeled and grated 20g

Soya sauce 1tbs 15ml

Miso paste 1 tsp

Very finely chopped pieces of a range of vegetables – red pepper, cauliflower, cabbage, spring onion, mushroom, beansprouts

15g frozen peas

Toasted sesame seeds, 1 tbs

Soya sauce 1-2 tbs

Miso paste tsp 20g

Toasted sesame oil 1 tsp

Method

Put the flour and salt in a bowl.

Gradually stir in the boiling water with a spatula and work with your  hands to form a dough. You may need more or less water, depending on the dryness of the flour.

Knead for 5 minutes then roll into a log about 3 cm diameter and cut in half. Use cornflour to stop the dough sticking.  

Wrap in cling film and leave to rest in the fridge for 30 minutes – this is needed to let the gluten relax and develop.

Unwrap the dough. Sprinkle a little cornflour on the work surface and cut each log into 8 equal sized pieces – so 16 in total.

Cover the dough with damp T towel or wet paper towel to stop it drying out.

Using a rolling pin, roll out the dough pieces as thinly as possible, to a 10-12 cm circle on a surface dusted with cornflour. The thinner the skin the crispier the gyoza and the wrapper is less doughy when cooked.

When each circle is complete, put on a plate and cover with a damp cloth. You can freeze or wrap in cling film and store in the fridge for 3-4 days,

Make the filling while the dough is resting. Finely chop all of your choice of vegetables – the total weight is about 250g.

To season stir in the soy sauce, sesame oil, black pepper and some miso paste if used.

To make up the gyoza, take one circle at a time and wet the edges. Fill with the vegetable mixture then seal and pleat like a pastie. Check online to see how it is done.

Heat 1 tbs oil in a large non-stick frying pan over medium heat. When hot, put the gyoza in a single layer, flat side down.

Gyozas frying in a little oil

Cook until the bottom of the gyoza turns golden brown for about 3 minutes.

Lift off the lid to evaporate any remaining water. Add 1 tsp sesame oil around the frying pan.

Cook uncovered until the gyoza is crisp on the bottom. 

Lift onto a plate and serve with dipping sauce. For the dipping sauce, combine the sauce ingredients in a small plate and mix all together. 

To save gyoza for later, put the gyoza on a baking sheet leaving some space between to keep them from sticking, and put it in freezer. Transfer frozen gyoza into a freezer bag and store in the freezer up to a month. When you use frozen gyoza, do not defrost. Cook while frozen and steam for extra 1-2 minutes.

Put the results into the Nutrition Program.



Gyoza nutrition
Gyoza nutrition
Nutrition label
Gyoza evaluation after tasting

Chickpea, spinach and red pepper curry – vegan

Chickpeas need plenty of spices and flavouring to make this delicious curry.

.Whole spices give more flavour than ground spices so it is good to whizz the coriander and cumin in a grinder or pound them before cooking. Then add the fresh ginger and garlic.

Serves 2 – double to serve 4

Vegan chickpea, spinach and red pepper curry

Ingredients

1 tbs vegetable oil, 30g

Small onion 60g, finely diced

3cm fresh ginger, peeled and sliced, 25g

2 cloves garlic, peeled and sliced, 5g

1 tbs coriander seeds, 10g

1 tbs cumin seeds, 10g

½ can coconut milk 150ml

2 tbs tomato ketchup = 30g

1 tsp garam masala – optional

½ 400g chickpeas, drained = 200g

½  red pepper, cut into slices 70g

Spinach – fresh or frozen 50g

Salt and black pepper

Method

  1. Heat the oil in a large frying pan and stir in the onion and cook gently for 2-3 minutes.
  2. Prepare the spice mixture. Whizz the ginger, garlic, coriander and cumin seeds in a processor until smooth.
  3. Add the spice mixture to the onions and cook and stir for a further 2-3 minutes.
  4. Stir in the coconut milk and tomato ketchup then pour in some of the chickpea water and bring to the boil.
  5. Add the garam masala, drained chickpeas and red pepper and stir and heat until it begins to bubble.
  6. If using fresh spinach, put the leaves into the sauce. If using frozen spinach, chop the spinach and heat to allow to defrost in the hot sauce.
  7. Stir, and add salt and pepper to taste.
  8. Serve with a cucumber or tomato spiced salad or boiled rice.

Use the Nutrition Program to carry out the analysis

List the ingredients, and their weight and check that they say Vegan.

Check that the ingredients show Vegan.

Look at Costs for a portion or whole recipe.

This shows total cost of recipe and a portion.

Check the Nutrition – Choose Show 8 to show energy, fat, saturated fat, carbohydrate, total sugars, protein, fibre and salt. You can see the percentage of  RI Reference Intake % and the Traffic Light – if any show red, then the recipe may need changing

This shows RI Reference Intake of the recipe – this recipe is low in energy.

.

Click Food Label and insert a photo of your work.

This shows Traffic Lights, nutrition and ingredients.

Now do a Recipe Sheet and put in the Method.

Method is really useful.

Finally do the Star Profile to show how it looks and tastes.

Add your tasting notes