Bosh Healthy Vegan recipes

Meaty Mushroom Pie
SERVES 4
Ingredients
1 onion
1 carrot
2 celery sticks
400g mixed mushrooms
10 sprigs fresh thyme
1 sprig fresh rosemary
20g fresh parsley
400g vegan meat
1½ tbsp olive oil
1 bay leaf
1 tbsp tomato puree
50ml red wine
250ml vegetable stock
4 sheets filo pastry
low-fat cooking oil spray
To serve
200g Tenderstem broccoli
200g frozen peas
200g fresh spinach leaves
1 lemon
salt and black pepper

METHOD
Preheat oven to 190C. Peel and dice the onion. Peel and dice the carrot. Trim and thinly slice the celery. Roughly chop the mushrooms. Pick and roughly chop the thyme and rosemary leaves. Pick and roughly chop the parsley leaves. Cut the vegan meat into bite-sized chunks
Now, brown the vegan meat. Warm half a tablespoon of the olive oil in the large frying pan over a medium heat. Add half the vegan meat and cook, stirring, for 3–4 minutes until the chunks are browning. Transfer the browned chunks to a plate. Repeat this process with another half tablespoon of the olive oil and the remaining vegan meat
Make the pie filling. Heat the remaining half tablespoon of olive oil in the frying pan over a medium heat. Add the onion and a pinch of salt and cook, stirring, for 3–4 minutes. Add the carrot and celery and stir for two minutes. Add the mushrooms and stir for 3-4 minutes. Add the thyme, rosemary and bay leaf and stir for one minute until aromatic. Add the tomato purée and stir for a further minute. Add the browned vegan meat and stir for one minute. Add the wine and stir for 1 minute. Add the stock, increase the heat and simmer for about 10 minutes until most of the liquid has evaporated. Add the parsley leaves. Taste and season to perfection with salt and pepper. Tip into the baking dish, smooth it out with the back of a spoon and leave to cool for five minutes
Make the topping. Crumple the filo pastry sheets into loose balls and cover the dish. Spray with 4 sprays of cooking spray. Bake in the oven for 20 minutes, until the pastry is crispy and beginning to darken
Five minutes before the pie is set to come out of the oven, trim the broccoli. Put the broccoli and peas in a saucepan, cover with boiling water and allow to warm through for 3–4 minutes. Put the spinach in a colander, pour the broccoli and peas and all the hot water from the pan into the colander (this will wilt the spinach). Halve the lemon. Squeeze a little lemon juice over the greens, and season with salt and pepper
Portion the pie onto plates and serve immediately with the greens

Easy & Healthy Roast Dinner
Ingredients
For The Roast Veggies
6 medium Maris Piper or other floury potatoes (about 1kg)
3 medium carrots (about 300g)
3 medium parsnips (about 275g)
150g Brussels sprouts 1 tbsp olive oil
salt and black pepper
For The Rich Gravy
2 small red onions
2 garlic cloves
1 tbsp olive oil
1 tbsp cornflour
2tbsp water
1 tbsp tomato puree
1 tsp yeast extract (e.g. Marmite)
1 tsp maple syrup
300ml red wine
350ml vegetable stock
salt and black pepper
For The Wellington Filo Parcels
3 garlic cloves
2 tsp olive oil
4 large chestnut mushrooms or small portobello mushrooms, plus 150g chestnut mushrooms for the filling
1 small red onion
2 sprigs fresh rosemary
3 sprigs fresh thyme
80g vacuum-packed pre-cooked chestnuts
50g pecans
1 slice wholemeal bread (about 50g)
30ml white wine
4 sheets vegan filo pastry
low-fat cooking oil spray
salt and black pepper

Method
Preheat over to 180C. First, prep the roast vegetables Peel and quarter the potatoes
Peel the carrots and parsnips and cut them into small, similar-sized batons
Trim and halve the Brussels sprouts
Place the potatoes and a pinch of salt in the large saucepan, cover with cold water, put the pan over a high heat, bring to the boil and simmer for 6-7 minutes until slightly tender
Drain the potatoes, return them to the pan and let them steam-dry for 2-3 minutes, shaking the pan gently to fluff the edges Put the olive oil and a pinch each of salt and pepper in a large bowl
Add the potatoes, carrots and parsnips and toss to coat . Take the potatoes out of the bowl, place them on one of the baking trays and put the tray to one side Add the Brussels sprouts to the bowl with the carrots and parsnips and toss to coat
Now, make the gravy . Peel and thinly slice the red onions. Peel and grate the garlic. Heat the olive oil in the medium saucepan over a medium heat. Add the onion and a small pinch of salt and cook, stirring, for 5-6 minutes. Add the garlic and stir for 1 minute.
Combine the cornflour with the water in a cup and stir to make a slurry.
Add the slurry to the pan along with the tomato puree, yeast extract and maple syrup and stir to combine. Add the red wine and cook, stirring, for 3-4 minutes. Add the vegetable stock, stir, increase the heat and simmer for 10-15 minutes to thicken, stirring occasionally to prevent the gravy catching on the bottom of the pan. Taste, season to perfection with salt and pepper, and set the pan to one side.
While the gravy is thickening, prep the mushrooms. Peel and grate the largest of the three garlic cloves into a bowl. Add a pinch each of salt and pepper and a drizzle of olive oil and stir.
Place the four large mushrooms on the second baking tray facing up. Rub the garlic paste into the gills of the mushrooms. Put the mushrooms in the oven and bake for 10-12 minutes. Remove the tray from the oven and set the mushrooms to one side
While the mushrooms are cooking, prep the first part of your Wellington filling.
Peel and halve the red onion. Peel the remaining two garlic cloves. Put the red onion, garlic and 150g chestnut mushrooms in the food processor and blitz into a fine mince. Transfer to a bowl and put to one side. Remove the leaves from the rosemary and thyme and finely chop. Put the chestnuts, pecans and wholemeal bread in the food processor and blitz
Now, start the roasting process
Put the tray of potatoes in the oven and roast for 40 minutes. Warm the remaining teaspoon of olive oil in the frying pan over a medium heat. If the onion and mushroom mixture has released liquid, drain it briefly in a sieve. Add the mixture to the pan with a pinch of salt and cook, stirring, for 4-5 minutes. Add the finely chopped rosemary and thyme and stir for one minute. Add the white wine and stir for 3-4 minutes. Take the pan off the heat. Add the chestnut, pecan and bread mixture and fold it into the rest of the ingredients to form a thick ball of filling. Taste and season to perfection with salt and pepper
Take the roasting tray out of the oven, turn the potatoes and put the carrot and parsnips on the tray. Put the tray back in the oven for 20 minutes
Cut the filo pastry sheets in half so you have eight squares. Lay the sheets out in piles of two, arranged so the two sheets are overlapping at different angles to create star shapes. Divide the filling into eight equal pieces, roll one of the pieces into a ball, place one ball in the centre of a pastry star and press it to form a 1cm-thick disc. Take one of the roasted mushrooms and place it in the centre of the disc. Take another piece of the filling, roll it into a ball and flatten it out into a 1cm-thick disc between your hands.
Place the disc of filling on top of the mushroom and mould the two pieces of filling around the mushroom to form a ball, ensuring the edges are sealed. Pull the exposed sheets of filo pastry up around the ball and twist the tops together so the Wellington pastry parcel is tightly wrapped, being careful not to rip the pastry.
Spray the tops of the pastry parcels with a little cooking spray. Repeat this process with the remaining ingredients to make four Wellington parcels Take the tray of potatoes, parsnips and carrots out of the oven and add the Brussels sprouts to the tray.
Put the Wellington filo parcels on a separate tray and put the trays back in the oven for 20 minutes until all the vegetables are well roasted and the parcels are golden and crispy. Warm the gravy through so it’s hot and gently steaming. Remove the trays from the oven, plate up the Wellington parcels and roasted vegetables, pour over the gravy and serve immediately

Healthy saag Paneer
SERVES 2
Ingredients
For the Tofu Paneer
250g firm tofu
1 lemon
2 tbsp nutritional yeast
1 tbsp white miso paste
1 tsp coconut oil (melted)
For the Saag
1 onion
2 garlic cloves
5cm piece fresh ginger (about 15g)
2 tomatoes
500g fresh spinach leaves 1 tbsp olive oil
1 tsp cumin seeds
2 tsp garam masala
½ tsp ground turmeric
½ tsp chilli flakes
2 tbsp soya cream
salt and black pepper
To Serve
2 shop-bought wholemeal chapatis or roti
Method
Preheat oven to 180C. First, make the paneer. Press the tofu using a tofu press or place it between two clean tea towels, lay it on a plate and put a weight on top. Leave for at least 30 minutes to drain off any liquid. Zest, halve and juice the lemon into a mixing bowl. Add the nutritional yeast, miso paste and coconut oil and mix with a fork to combine. Cut the pressed tofu into 1.5cm cubes. Tip the cubes into the mixing bowl, toss to coat and leave to marinate for 25-30 minutes. Spread the cubes out on the lined baking tray, put the tray in the oven and bake for 20-30 minutes until golden, turning them once, halfway through the cooking time.
Now, make the saag. Peel and finely dice the onion. Peel and grate the garlic. Peel the ginger by scraping off the skin with a spoon, then grate it. Dice the tomatoes. Roughly chop the spinach
Heat the oil in the large frying pan over a medium heat. Add the cumin seeds and stir for 30 seconds. Add the onion and a pinch of salt and cook, stirring, for 5-7 minutes. Add the garlic and ginger and stir for 1 minute. Add the garam masala, turmeric and chilli flakes and stir for 30 seconds. Add the tomatoes and stir for 3-4 minutes. Add the spinach and stir for 2 minutes. Finally, add the soya cream and stir for two minutes until the saag has a creamy consistency. Transfer the saag to a serving bowl. Take the paneer out of the oven, place on the saag and serve immediately with brown rice, wholemeal chapatis or roti.
■ BOSH ! Healthy Vegan by Henry Firth and Ian Theasby (Harper Collins £16.99). Living on the Veg is on Sunday’s on ITV 1

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