Mushroom and Kale vegan pancake

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This salty pancake is so yum, and so easy to make. It is also packed with protein. This simple and healthy lunch contains half of my daily protein needs.

I saw a recipe on Instagram and then lost track of it, but it was easy to recreate. I was worried that the pancake would stick to the pan or break, but it didn't; it has a great consistency if you don't make it too thick. It should be just a bit thicker than a crepe. It's packed with protein and dietary fibre. Avocado adds a refreshing balance to the earthiness of chickpea flour and mushrooms. Serve with salad for a perfect lunch or dinner.

Mushroom and Kale vegan pancake

PREP TIME: 20 minutes
SERVES: 2

Ingredients

PANCAKE

  • 150 g silken tofu

  • 2 dcl almond or cashew milk (homemade if possible)

  • 1/2 cup chickpea flour

  • 2 tbsp nutritional yeast

  • 1 tsp turmeric

  • 1 tsp dijon mustard

  • salt, pepper

  • 1 tsp olive oil

FILLING

  • 2 cups kale chopped

  • 2 cups Cremini mushrooms sliced

  • 1 small onion diced

  • 2 garlic cloves minced

  • 1 dcl white wine

  • 1 tsp olive oil

  • salt, pepper

  • 1 ripe avocado

Method

  • Blend the tofu and milk

  • Add chickpea flour and blend

  • Add the remaining ingredients, blend and set aside

  • Sauté the onion for a few minutes, and add the garlic and mushrooms

  • Deglaze with the white wine

  • Add the kale and cook until done

  • Use the pancake mix and fry on a bit of oil until golden brown on each side

  • Add the mushroom/kale mix on one side, and 1/2 avocado on the other and fold

  • Serve with a fresh, green salad

Nutrition

Note: the sugar in the nutrition facts comes from store brought milk. I use sugar-free homemade milk, but the recipe nutrition creator I use doesn’t have that option. Vitamin D and extra sodium possibly comes from the same source (store bought milks are often fortified with vitamins, but also contain salt and sugar).

Butternut squash and red lentil soup

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Creamy, tasty and very nutritious, this vegan butternut squash and red lentil soup is a perfect winter meal.

We just returned from Lisbon, where we spent Christmas week, and I was happy to return to my kitchen and prepare a home-cooked meal. I like eating out, especially in Lisbon, since it has many great vegan restaurants, and almost all other restaurants have vegan options. Still, after a while, I miss home-cooked food with organic ingredients from my local organic farmers market. After a week of overeating, we decided to have soup and bread for dinner, and pumpkin lentil soup was a perfect choice. It is rich, nutritious, well-balanced, and perfect for winter. I made it fat free just because I felt we needed a fat- free meal.

This soup is high in protein (11 g, which is about 20% DV), high in fibre (27% DV), high in Iron, Magnesium, Potassium and Manganese and low in fat. Once cup (1.5 serving) of butternut squash provides over 400% RDI (Recommended Dietary Intake) of Vitamin A, 50 % Vitamin C, and just over 10% of B1, B3, B6, B9. Red lentils are rich in Folate, Vitamin B6, Zinc, Copper, Iron etc.

Serve with a wholemeal sourdough bread.

Butternut squash and red lentil soup

PREP TIME: 30 minutes
SERVINGS: 4

Ingredients

  • 500 g butternut squash (peeled, seeded, cubed)

  • 2 medium potatoes (200 g) peeled and cubed

  • 150 g red lentils

  • 350 ml water

  • 1 tsp vegetable stock

  • salt, pepper

  • pumpkin seeds and pumpkin oil

Method

  • Bring water to boil

  • Add veg stock, salt, veggies and lentils

  • Cook until veggies and lentils are done

  • Blend and add more salt (if needed) and pepper

  • Garnish with toasted pumpkin seeds and pumpkin oil

  • Serve with sourdough bread

Nutrition