Meatless Monday – Peas sir, can I have some more?

Peas contribute protein, vitamins and minerals to your diet. One cup of dried peas contains about 16 grams of protein and is an ingredient often found in vegan protein supplements. Check out the following link for more nutritional information concerning dried peas.

The cooler temperatures and often busy schedule this time of year are perfectly suited to my quick and easy-to-make recipe for split pea soup. Soak one cup of dried split green peas overnight or up to a few days to sprout. Drain. In soup pot over medium heat place the following: some water; one large onion, diced; one clove garlic, minced; one large carrot, diced. Cook for a few minutes. Add one tablespoon each of nutritional yeast and coconut oil; one teaspoon each of salt, thyme, savoury, lemon juice; a dash each of ground pepper and liquid smoke. Stir. Add split peas then stir to amalgamate ingredients. Add four cups water and one vegetable stock cube; turn heat to high. Once the mixture starts to boil, turn heat to medium/low and cook for 45 minutes. Add two more cups of water and cook on medium for 25 minutes more.

Have this soup with seitan ham or tempeh bacon to mimic Québec spilt pea soup, traditionally made with some pig product. Or serve with baked tofu slices or whole grain bread to up the protein content.



Meatless Monday – Chickpea pot pie

It’s cold and damp here so I felt the need for some comfort food. Here is a meatless take on a Canadian classic: chickpea pot pie.

You will need pie dough, chickpeas and filling. You can use store-bought pie dough and canned chickpeas to save on time. Otherwise make your own dough and prepare the chickpeas from scratch (1 cup dried beans, soaked and sprouted then cooked for about 3 hours in 4 cups of water.)

For the filling cook 1 small onion and 1 minced garlic clove in some vegetable oil or butter. Add ½ teaspoon salt, ¼ tsp pepper, 2 teaspoons dried rosemary, 1 teaspoon dried parsley, 1½ teaspoons thyme, 1 tablespoon each nutritional yeast and flour and a dash each of sage and savoury. Stir to combine. Add 1 large carrot (diced), ½ cup peas, 2 tablespoons corn kernels and 1 large potato (cubed). Add 2 cups of water and vegetable stock cube OR 1 cup each of vegetable stock and water. Heat to boiling then turn heat down to medium for about 30 minutes then low for 10-15 minutes. Test potato to see if it’s tender. If so, your filling is done. Pour into a greased casserole dish then cover with the pie dough. Make sure to put some slits in the pie dough so the steam can escape. Bake in a preheated 350°F oven for 30 minutes or until crust is done.

*For  saucier mix, prepare a vegetarian gravy separately then pour on top of filling before putting pie crust on top. Or pour vegetarian gravy on top of individual portions.

*This packs well for lunch on the go.


Meatless Monday – Merci me

For shame. First of all, I completely forgot World Vegetarian Day last week (October 1). And secondly, this:

McDonald’s is trialling a vegan burger… the McVegan

Seems McDonald’s is riding the meatless wagon. Never mind them. It’s Canadian Thanksgiving today and this year I made pumpkin pie granola bites. Here’s the blueprint recipe:

Wet ingredients: ¼ cup each of pumpkin purée, maple syrup and oil; ¼ teaspoon vanilla extract

Dry ingredients: 1 cup rolled oats; ½ tablespoon protein powder; ¼ teaspoon each of salt and tapioca starch; 2 tablespoons each of pumpkin seeds, chopped pecans and dried  cranberries; 1 tablespoon of flax seeds; ¼ teaspoon of cinnamon; 1/8 teaspoon ground ginger; a dash each of clove and nutmeg

Simply mix wet and dry ingredients thoroughly. Press into individual muffin cups or baking pan. Bake in a preheated oven (250ºF) for 45 minuets. Let cool, then devour.