A Colourful Kitchen 10 easy and delicious vegan recipes from around the world by Cilantro and Citronella www.cilantroandcitronella.com Welcome! If you are considering transitioning to an entirely plant-based diet, you may be wondering if there’s anything to eat besides and pasta. Or you may find yourself being questioned by friends and family who panic at the thought of inviting you over for dinner because “you don’t eat anything” (been there!).

While everyone’s motivations for switching to a plant-based diet are different and deeply personal, if you’ve made it this far then you’ve already taken the first step to getting off and dairy. And trust me, you’ll feet better – both physically and emotionally.

You may have heard the myth that a vegan diet is expensive, or you may be worried that you don’t have access to specialty vegan products like soy cheese, coconut yogurt or meat analogues. Don’t worry, you can have a completely satisfying plant-based diet without those products, and without them a plant-based diet is much cheaper and healthier.

The key to not becoming dependent on spaghetti for dinner every night and avoiding expensive and unhealthy meat analogues is to become familiar with a wide range of grains, beans and other pulses, herbs and , and fruits and vegetables you may not usually eat.

Being open to trying food from other cultures and food traditions will introduce you to many new ingredients, dishes and flavours you may never have tried otherwise. You may find ways to use these new ingredients to veganize some of your old favourites. As standard Western diets have become meat-centric and heavily processed, looking beyond our borders will open a world of delicious, healthy and easy to prepare plant- based meals that will satisfy everyone. Be adventurous!

The reason why I’ve written this eBook is to give both new and experienced veg-heads alike to some recipe inspiration featuring a mix of grains, pulses, fruits and vegetables with an international twist. Some of these recipes are veganized versions of traditional recipes while others are fusions or twists using key ingredients and traditional flavour combinations.

If you’re inspired to go on a plant-based flavour journey, click on the icons below to visit my blog Cilantro and Citronella or follow me on social media for more internationally- inspired plant-based recipes. Feel free to pass this guide along to that friend or family member panicking at the thought of inviting you for dinner.

Nasi Goreng Prep: 20 min Serves: 4 Nasi Goreng Prep: 20 min Serves: 4

Fried rice - Indonesian style with a and spicy chili paste. This colourful dish is a great way to use up leftover rice. Ingredients Instructions 1 ½ cups (275 grams) long-grain 1. Rinse and cook the rice according to the rice package directions. Drain and allow to cool ¼ cup (60 ml) soy sauce completely. ¼ cup (50 grams) brown sugar 1 tablespoon oil 2. Combine the soy sauce and brown sugar in Half a red , diced a small pot and bring to a simmer over A piece of ginger (about 15 medium heat. Simmer until the sauce grams/0.5 oz), peeled and thickens and you have about 3 to 4 minced tablespoons remaining – about 10 minutes. 3 cloves of , peeled and Remove from heat and reserve. sliced thinly 1 , peeled and diced 3. Heat a wok or large pan over medium Half a red pepper, sliced thinly heat. Add the oil, onion, garlic and ginger Half a head of broccoli, chopped and sauté until soft and fragrant. Add the 20 snow peas, cut in half vegetables and fry until softened and Salt, to taste brightly coloured. Add the cooled rice and 2 green , sliced the soy sauce-brown sugar mixture and mix well. Taste and add salt if necessary. Fry A couple handfuls of cherry until the rice is heated through. tomatoes, quartered 1 cucumber, sliced 4. Serve topped with green onions and Lime slices peanuts; and with the cherry tomatoes, Sambal oelek (or other spicy cucumber, lime slices and a dollop of chili Asian chili paste) paste on the side. Shepherd's Pot Pies Prep: 50 min Serves: 4 Shepherd's Pot Pies Prep: 50 min Serves: 4

Hearty lentils and root vegetables make for a warming winter dish served in individual portions. A delicious vegan twist on this British classic. Ingredients Instructions 1 tablespoon and 1 teaspoon of 1. Preheat the oven to 200°C (400°F). oil 1 leek, white and light green 2. Heat a large saucepan over medium-high heat parts, chopped and add 1 tablespoon of oil, the leek and the 2 cloves of garlic, minced garlic. Fry until soft and fragrant. Add the 2 , peeled and diced carrots, parsnip, turnip and celery and fry for a 1 parsnip, peeled and diced couple of minutes until they begin to soften. Add 1 small turnip, peeled and the mushrooms and fry until they begin to diced brown. 2 stalks of celery, sliced 3. Add the lentils, stock, soy sauce, liquid smoke, 300 grams (10.5 oz) button rosemary, salt and pepper and bring to a mushrooms, sliced simmer. Add the grated potatoes, reduce the 1 jar (560 grams/20 oz) of heat to medium and simmer until the liquid has lentils* thickened to a gravy. 1 cup (240 ml) vegetable stock 1 tablespoon soy sauce 4. Divide the filling into ramekins and top with ½ teaspoon liquid smoke the sliced potatoes. Brush the potatoes with 1 A sprig of rosemary, leaves teaspoon of oil and sprinkle with salt and separated and chopped pepper. Bake for 30 – 45 minutes or until the 1 teaspoon salt potatoes are golden brown and the filling is Pepper, to taste bubbling. Allow to cool for 10 minutes before 6 baby potatoes, 2 peeled and serving. grated finely, the rest unpeeled and sliced thinly *Don’t drain or rinse the lentils. The liquid from the jar will help to thicken the gravy. Greek Pasta Salad Prep: 15 min Serves: 4 Greek Pasta Salad Prep: 15 min Serves: 4

Bright, fresh Mediterranean vegetables and pasta make this a quick and easy picnic or potluck dish. Use your favourite kind of pasta. Ingredients Instructions 1 package (500 grams / 18 1. Cook the pasta according to the oz) pasta package directions. Drain and set ¼ cup (60 ml) aside until cool. ¼ cup (60 ml) red wine vinegar ½ teaspoon dried oregano 2. Mix together the olive oil, ½ teaspoon salt vinegar, oregano, salt and Pepper, to taste pepper. 1 red onion, thinly sliced 1 large cucumber, 3. Combine the pasta with the chopped vegetables and pour over the 2 cups (300 grams) quartered cherry dressing. Toss well. tomatoes 1 cup (215 grams) whole olives, black and/or green 3 tablespoons capers, rinsed with Prep: 60 min Serves: 4 Peanut Stew with Millet Prep: 25 min Serves: 4

Variations of peanut stew exist in the cuisines of many west African nations. This is a great "base" recipe to which you can add your favourite vegetables. Ingredients Instructions 1 tablespoon oil 1. Heat a large saucepan over medium heat. Add 1 onion, diced the oil, onion, garlic and ginger and sauté until A piece of ginger about 15 soft and fragrant. Add the , grams (0.5 oz), peeled and zucchini and cayenne pepper and sauté for minced about 3 minutes to begin to soften the vegetables. 4 cloves of garlic, minced 1 medium sweet potato, 2. Add the diced tomatoes, vegetable stock, chopped peanut butter, salt and pepper and stir well to 1 medium zucchini, chopped combine. Simmer, stirring occasionally, until ½ teaspoon ground cayenne the sweet potato is tender – about 10 to 15 pepper minutes. In the last 5 minutes of cooking, stir in One 400 gram (14 oz) can of the chickpeas to warm. diced tomatoes 1 cup vegetable stock 3. While the stew cooks, prepare the millet by 1/3 cup (85 grams) peanut toasting it gently in a dry pot over medium heat, stirring regularly, until fragrant – 4 to 5 butter minutes. Add the water, bring to a boil then 1 teaspoon salt reduce the heat to low and cover. Allow to cook Pepper, to taste until the millet is soft and fluffy and the water 1 can (300 grams / 10.5 oz) has absorbed – about 10 minutes. chickpeas, drained and rinsed 4. Serve the stew in bowls over a bed of millet. 2 cups (400 grams) millet* 4 cups (950 ml) water *You can use any other grain such as brown rice or barley. Brown Rice and Lentil Cabbage Rolls Prep: 60 min Serves: 10 rolls

Prep: 60 min Brown Rice and Lentil Cabbage Rolls Prep: 60 min Serves: 10 rolls

Eastern European-style cabbage rolls are the epitome of comfort food for many. Best of all, you can roll pretty much anything in a cabbage leaf! Ingredients Instructions 1 head of cabbage 1. Bring a large pot of water to boil. Carefully peel the leaves off the head of cabbage. Working in batches if 1 tablespoon oil necessary, boil the leaves for a couple of minutes Half a medium onion, until they are bright green and pliable. Remove the leaves from the pot and run them under cold water to diced preserve their colour. Place on a tea towel and pat 2 cloves of garlic, minced dry. 1 green pepper, diced 2. Meanwhile, heat a large saucepan over medium- 1 medium carrot, diced high heat. Add the oil, onion and garlic and fry until 1 teaspoon dried thyme soft and fragrant. Add the carrot and green pepper and fry until soft. Add the thyme, , soy sauce, 1 teaspoon sweet paprika salt, pepper, rice and lentils. Taste and adjust 1 teaspoon soy sauce seasoning if necessary. Remove from the heat.

1 teaspoon salt 3. To assemble the rolls, lay a leaf out in front of you. Pepper, to taste If your leaves have thick stems, you can cut a triangle of stem off the bottom of the leaves to make 3 cups (525 grams) cooked them easier to roll up. Place a couple spoonfuls of the brown rice filling in the centre of the leaf and roll the bottom up 2 ¼ cups (400 grams) to cover the filling. Fold each side in, like a burrito, and continue rolling up from the bottom. Place the cooked lentils roll seam side down on a plate. Continue with the A jar of your favorite remaining rolls.

marinara sauce 4. Pour the marinara sauce into your saucepan and arrange the cabbage rolls on top. Cover and cook over medium heat until the cabbage rolls are warmed through – about 10 minutes. Red Laksa Prep: 20 min Serves: 4 Red Curry Laksa Prep: 20 min Serves: 4

A coconut-based spicy rice noodle soup that's well-known from Malaysian and Singaporean cuisines. Fresh tomatoes, sprouts and cilantro help to balance out the spiciness. Ingredients Instructions 175 grams (6 oz) dried rice 1. Bring a pot of water to the boil then take it off the vermicelli heat. Add the rice vermicelli and set aside for 3 to 5 minutes to soften. Drain and run the noodles under 2 tablespoons of oil cold water. Drain and set aside. 3 tablespoons of red curry paste* 2. Meanwhile, heat a large saucepan over medium 3 cups (700 ml) vegetable stock heat. Add the oil and curry paste and fry, stirring 2 cups (475 ml) coconut milk occasionally, until the paste has darkened in colour and is very fragrant. Add a bit of the stock and 1 teaspoon brown or palm scrape the bottom of the pan. Add the remaining sugar stock and coconut milk and allow to simmer for 10 1 teaspoon salt minutes. Add the sugar and salt, then taste to adjust 300 grams (10.5 oz) extra-firm the seasoning if necessary. tofu, cut into cubes 3. Add the tofu, red pepper, snow peas and baby corn Half a red pepper, sliced into and simmer for a couple of minutes until the thin strips vegetables are crisp-tender and the tofu is heated 60 grams (2 oz) snow peas, through. Remove from the heat and stir in the lime sliced in half juice.

8 baby corn, sliced in half 4. To serve, divide the noodles between four bowls 1 tablespoon lime juice and ladle the curry on top. Garnish with the bean 100 grams (3.5 oz) bean sprouts sprouts, cherry tomatoes, fresh cilantro and a slice A generous handful of cherry of lime. tomatoes, quartered *Read the ingredients to ensure that it’s vegan. If Fresh cilantro and lime slices you can find vegan laksa paste, use that. Red curry for garnish paste is a substitute. Southwest Quinoa Skillet Prep: 30 min Serves: 2 Southwest Quinoa Skillet Prep: 30 min Serves: 2 Smoky chipotle peppers add a ton of flavour and a bit of to this easy quinoa dish. Makes a great barbecue side dish! Ingredients Instructions 1 tablespoon oil 1. Heat a large saucepan or skillet over 2 cloves of garlic, minced medium heat. Add the oil and garlic and 2 – 3 chipotle peppers in sauté until soft. Add the minced chipotle adobo, minced peppers, , salt and pepper and fry for ½ teaspoon ground cumin about 30 seconds to release the fragrance. 1 teaspoon salt Pepper, to taste 2. Add the quinoa, corn, black beans, red 1 cup (200 grams) quinoa (any onion and vegetable stock. Bring to a boil colour), rinsed then reduce the heat to low and cover. The 1 can (150 grams / 5.25 oz) quinoa will need to be cooked for 20 – 30 corn, drained and rinsed minutes until it’s tender and most of the 1 can (439 grams / 15.5 oz) liquid has been absorbed. black beans, drained and rinsed 3. About 5 minutes before the quinoa is Half a red onion, diced ready, stir in the diced pepper and cherry 1 cup (240 ml) vegetable stock tomatoes. A red or green pepper (or a mix of both), diced 4. Once the quinoa is ready, remove the pan 10 cherry tomatoes, quartered from the heat and stir in the lime juice, The juice of half a lime avocado and cilantro. 1 avocado, diced ¼ cup (15 grams) packed cilantro leaves Spiced Kale and Chickpea Prep: 30 min Serves: 4 Spiced Kale and Chickpea Couscous Prep: 30 min Serves: 4

The fragrant mix of warming spices in this dish will transport you to North Africa! If you don't like kale, feel free to replace it with any other dark leafy green. Ingredients Instructions 1 tablespoon oil 1. Heat a large saucepan over medium heat. 1 medium onion, diced Add the oil and onion and fry until soft and 4 cloves of garlic, minced fragrant. Add the garlic and fry until soft. 3 teaspoons cumin powder Add the spices and fry, stirring occasionally, 3 teaspoons for a 30 seconds until they are fragrant. Add 3 teaspoons ginger powder the chickpeas, kale and whole tomatoes with 3 teaspoons coriander their juice and ½ cup water. Bring to a powder simmer and cook for 20 minutes, stirring 600 grams (20 oz) chickpeas occasionally and breaking up the tomatoes with your spoon. 200 grams (7 oz) kale, chopped 2. Meanwhile, toast the couscous in a dry pan One 780 gram (28 oz) can of over medium heat for a couple of minutes, whole tomatoes in juice stirring. Add 2 cups of water, remove the pan ½ cup (120 ml) water from the heat, cover and let stand. 200 grams (7 oz) pitted and halved dates 3. When the kale is tender and the sauce has 2 cups (400 grams) couscous reduced to a gravy-like consistency, stir 2 cups (475 ml) water through the dates and season with salt and 1 teaspoon salt pepper. Serve the chickpea and kale stew Pepper, to taste over the couscous and garnish with a Lemon slices sprinkling of cilantro and lemon slices on the A bunch of fresh cilantro side. Spanish-Style Barley Prep: 30 min Serves: 2 Spanish-Style Barley Prep: 30 min Serves: 2

Barley isn't the trendiest grain but it shouldn't be forgotten. It combines wonderfully with many flavours and is delicious with smoked paprika, parsley and lemon. Ingredients Instructions 1 cup (200 grams) barley 1. Place everything except the lemon 2 ½ cups (590 ml) juice and parsley in a large pot and vegetable stock bring to the boil. 1 medium onion, diced 3 medium carrots, diced 2. Reduce the heat, cover and 3 medium tomatoes, simmer, stirring from time to time, diced until the barley is cooked and most 1 green pepper, diced of the liquid is absorbed – about 30 2 cloves of garlic, minutes. minced ½ teaspoon smoked 3. If it seems quite watery keep in paprika mind that the barley will continue to 1 bay leaf absorb as it cools. ½ teaspoon salt Pepper, to taste 4. Remove from heat and stir The juice of ¼ lemon through the lemon juice and parsley. ¼ cup (5 grams) chopped parsley *Adapted from GoBarley.com Rosewater Milk Pudding Prep: 30 min Serves: 6 Rosewater Milk Pudding Prep: 30 min Serves: 6 This rosewater milk pudding is popular throughout the Middle East and is as delicious as it is beautiful. Ingredients Instructions 2 cups (480 ml) plant 1. Cover the beets with water and simmer until a couple of tablespoons of liquid remain – about 20 to 30 minutes. milk, divided Strain the liquid and reserve.

½ cup plus 2 2. In a small bowl, combine 1 cup (240 ml) of plant milk with tablespoons (140 the cornstarch and 2 tablespoons of the rosewater. Mix well. grams) sugar, divided 3 tablespoons 3. Place 1 cup (240 ml) of the plant milk in a small pot with ¼ cup and 2 tablespoons (80 gr) of the sugar. Bring to a gentle cornstarch simmer over medium heat, stirring to dissolve the sugar.

2 ½ tablespoons 4. Slowly pour in the milk-cornstarch mixture, stirring rosewater, divided constantly, until the milk thickens to a pudding consistency – 3 to 4 minutes. Remove from the heat. The seeds of half a pomegranate 5. Fill 6 small glasses (my glasses hold 6 tablespoons of liquid) about 1/3 of the way with the milk pudding. Place in ¼ cup (60 ml) water the freezer for 10 minutes or until the top has set. Sprinkle Red food colouring in pomegranate seeds and top with the remaining milk pudding. Place in the fridge to set until you’re ready to (vegan, store bought or serve. natural) 6. Meanwhile prepare the sugar syrup in a small pot by dissolving the remaining ¼ cup (55 gr) of sugar in the water Natural Food Colouring: and bringing it to a simmer over medium heat. Turn off the 2 medium to large heat and add the remaining ½ tablespoon of rosewater and a drop or two of red food colouring until you get a nice pink beets, quartered colour. Allow the syrup to cool. Water 7. Pour a bit of the sugar syrup over each pudding just before serving. Hungry Yet? Click on the icons below to visit Cilantro and Citronella or follow me on social media for more recipes like these. Email me your questions or comments to [email protected]

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