Colombian Black Bean Stew

Colombian black bean stew is an easy-to-make delicious protein-rich stew. It is also very affordable and all its ingredients are relatively easy to source. This dish is traditionally non-vegan and is served as part of a bandeja paisa, which is a platter dish featuring a variety of foods – beans cooked with meats, white rice, plantains, avocado slices, chilli sauce or flakes,  fried eggs and a variety of other meats.

Although this stew is traditionally non-vegan. We are sharing our vegan version of it with you. Trust us, it is very flavoursome and it will become a go-to meal for you on both the days you have the time and energy to cook and when you don’t.

Without further ado, here’s our recipe.

¡Buen Provecho!

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Lasagna Rolls by Rameca Lee (GreenHouzeEatz)

We would like to introduce you to the first featured recipe on LickYourPlates. This recipe was developed by Rameca Lee of GreenHouzeEatz, an up-and-coming vegan food blog. To be notified of new recipes on GreenHouzeEatz, click here to subscribe to the mailing list. You can also keep up to date with Rameca’s culinary creations by liking and following the GreenHouzeEatz Facebook Page.

These lasagna rolls are delicious, nutritious and rather straightforward to make. We’re sure it’s a dish you would love to add to your repertoire.

Without further ado, here’s the recipe.

Bon Appétit!

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Julienned Aubergines (Eggplants)

This is an absolutely delicious and versatile dish. It also is extremely easy to make! Therefore, it can be your go-to for a healthy delicious meal any day and at any time.

We are aware that the term “julienne” is unfamiliar to a lot of home cooks. Some people think it is related to the name, Julian, and that confused them even more! Julienning is a method of cutting by which you slice fruits or vegetables into short thin strips. It takes a lot of practice to do this quickly. However, once you master it, it’s a skill you will love to show off!

To julienne aubergines, first, you will cut the top and bottom of an aubergine then slice it in half, lay the cut side on your chopping board and slice down the length of the aubergine to create thin strips. Next, you will lay the slices on their side with each slice overlapping the one next to it and you will make slices again to ake matchstick-like pieces. If the aubergine’s really tall, just cut the pieces in half while they’re stacked together.

Aubergines are very nutrient-dense. They contain good amounts of protein, fibre, vitamin A, pyridoxamine (vitamin B6), folate (vitamin B9), vitamin C, vitamin K, calcium, iron, magnesium, manganese, and potassium as well as other nutrients such as thiamin (vitamin B1), riboflavin (vitamin B2), niacin (vitamin B3), pantothenic acid (vitamin B5), vitamin E, choline, copper, phosphorus and zinc. Therefore, although so simple, this dish is really healthy. You can find more about the roles of the nutrients mentioned in our Nutrient Index.

Without further ado, here’s our Julienned Aubergine Recipe.

Bon Appétit!

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Vegan Challah Bread

Challah bread is a beautiful, shiny, delicious and slightly sweet Jewish braided bread. Traditionally, this bread is made with enriched dough. This means that the dough contains eggs, and for Israeli challah, oil, which add to its taste, texture and appearance. Therefore, conventionally made challah bread is not vegan (to the dismay of those who have tried it before) although unlike European enriched doughs, it is parve (it does not contain dairy).

Today, we are going to share our tried and tested delicious challah bread recipe with you. It is beautiful, delectable, flavoursome and will be the perfect addition to your dining table at any time of the day. This is the one bread recipe that will have your friends and family thinking you are a pro-baker and asking for you to make bread especially for them.

We will not keep you away from this recipe much longer. So, here’s our vegan challah bread recipe.

Bon Appétit!

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Spaghetti and Tomato Sauce

This recipe focuses on the tomato sauces. It is quick and easy to make and perfect for tired or lazy days when you would prefer not to order in. Although it is so easy to make, it does not compromise on flavour as it remains as delicious. All ingredients are affordable and easy to source yet making it a great go-to recipe. The source also freezes well and can stay in the fridge for up to 3 days making it a good make-ahead sauce for rice, pasta and anything you would serve tomato sauce with.

Without further ado, here’s the recipe.

Bon Appétit!

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Ladies’ Finger Tomato Sauce

Ladies’ finger tomato sauce is a delicious, easy to make and nutritious sauce which you can serve alongside rice, over potatoes or even with pasta! This dish is not slimy like okra  (ladies’ finger) dishes can tend to be. This is due to the acidity of the tomatoes added to the dish, which naturally reduce the amount of slime the okra releases. The dish is also very minimally agitated using utensils in order to not promote the release of a lot of slime from the okra.

Okra is a pod which is high is a great source of nutrients such as vitamin C, vitamin K and manganese. It also contains some protein, vitamin A, thiamin (vitamin B-1), riboflavin (vitamin B-2), niacin (vitamin B-3), pantothenic acid (vitamin B-5), pyridoxine (vitamin B-6), folate (vitamin B-9), vitamin E, choline, calcium, copper, iron, magnesium, a little omega-6 fatty acid, phosphorus, potassium and zinc. The other ingredients in this recipe further enhance the nutritional value of the final dish making it nutritious while still offering a tasty experience. You can find more about the roles of the aforementioned nutrients in our Nutrient Index.

Without further ado, here’s our Ladies’ Finger Tomato Sauce recipe.

Bon Appétit!

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Mamma Mehta’s Channa Masala

We did not develop this recipe, but we have tried making it and can assure you that it was delicious! It was sent to our founder, Samantha, by her friend’s mother who we have been dubbed as ‘Mamma Mehta’. So all credits for this recipe go to her.

This channa masala is easy to make, takes just about 30mins to cook, and tastes absolutely delightful. It is both nutritious and comforting. As expected on this site, all the ingredients are easy to source at conventional supermarkets and at smaller international food shops.

Without further ado, here’s Mamma Mehta’s Channa Masala recipe!

Bon Appétit!

Bhojan kaa aanand lijiye!

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Serving the Masses: Greens, Red Aubergines and Mushrooms (Set Meal 1)

Have you ever had to serve a lot of people, but not known where to start with the recipe or what you can make without having to stress yourself out while still serving a variety of foods?

If so, our series, “Serving the Masses,” will provide you with delicious, yet healthy, meals you can make. These recipes will feature easy-to-source ingredients, few ingredients and ingredients that usually do not cost a lot of money. These recipes will be written in a different format from our usual recipes as we are publishing the recipe in the same way we suggest it should be cooked – in the way that takes the least time. Therefore, there will be points when you have multiple dishes or your main and sides cooking at the same time.

These recipes are filled with vitamins, minerals and a range of other beneficial nutrients. These recipes will also be great for meal preps as they can all also be eaten with other foods such as rice, pasta, lentils, beans and more.

Without further ado, here are our recipes for this Serving the Masses set meal.

Bon Appétit!

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Tteokbokki

Tteokbokki is a delicious Korean rice cake dish. Traditionally, it contains an anchovy stock and fish sauce. However, for this recipe, we will be using vegetable stock with the optional seaweed stock which provides a slight fishy/oceany taste. Additional non-vegan ingredient traditionally, but not always, found in tteokbokki are fish cakes and boiled eggs. For obvious reasons, we will not be including these ingredients. In place of them, we suggest serving the dish with some kimchi and/or spring (green) onions/scallions.

Unlike our other recipes, for this recipe, you might be unable to find every ingredient in your local supermarket. Some of the ingredients would require you to go an East Asian (Chinese, Japanese, Korean, Japanese….) supermarket or to order the ingredients from Amazon. By clicking on the hyperlinked (coloured) ingredients, you will be directed straight to an Amazon page for the exact ingredients we used in making this dish.

This dish is on the spicier side. So, if you can’t handle spicy food, this might not be the tteokbokki recipe for you. If you can handle spicy food or you still want to give this dish a try, it’s extremely easy to prepare, results in very little to clean up, it takes less than 15mins to cook and it’s absolutely delicious.

Without further ado, here’s our recipe!

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Black Bean Pasta

Black bean noodle meets stir-fried pasta – that’s what our black bean pasta is like. It doesn’t contain a chunjang (fermented black bean paste) like the traditional Korean-Chinese black bean noodles, jjajangmyeon. However, in place of chunjang, it is made using a blend of black beans, garlic, ginger and other flavour enhancing ingredients. This blend is used to stir fry vegetables (keeping the recipe low-fat) then the rest of it is tossed with pasta to make a delicious, umami, flavoursome meal.

The black beans in this recipe are great sources of nutrients such as protein, fibre, thiamin (vitamin B-1), riboflavin (vitamin B-2), niacin (vitamin B-3), pantothenic acid (vitamin B-5), pyridoxine (vitamin B-6), folate (vitamin B-9), calcium, copper, iron, magnesium, manganese, omega fatty acids, phosphorus, potassium, selenium and zinc. Although black beans are high in carbohydrates they have a lower glycemic index than a lot of other high carb foods. They also aid in minimising the risk and effects of diabetes by reducing the spike in blood sugar levels from consuming food. You can find more information about the benefits of the nutrients found in black beans in our Nutrient Index.

Without further ado, here’s our black bean pasta recipe!

Bon Appétit!

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