Vegan vigour

BY JAN BILTON

Why become a vegan? Well, for a start, cutting out all animal products can mean virtually eliminating the risk of high cholesterol, high blood pressure, heart disease and possibly some types of cancer. And then there is the feel-good factor – your energy shoots up and your weight is likely to drop.

Vegans eat all sorts of plant foods – fruit, vegetables, nuts, grains and seeds – but avoid any foods derived from animals or fish, including dairy products, eggs, honey or jellies prepared from gelatine.

Recently I enjoyed a vegan lunch prepared by Jinu Abraham, the executive chef at the Heritage Hotel in Auckland. On the menu at Hector's restaurant, one can find a variety of vegan dishes. Encouraged by the hotel's group executive director – a vegan – Jinu has developed several simple, flavourful dishes that look stunning on the plate.

Very few restaurants in New Zealand cater for vegans. And when it comes to menu choices, vegans shouldn't be discriminated against, just as people who don't eat pork or beef for religious reasons should not.

With a little imagination, many everyday meals can be egg, dairy, fish and meat-free. There are even substitute products available, such as "Parmesan cheese" prepared from powdered tofu. Ask at wholefood stores for these or check the web for local sources.

CRUSTED TOFU, EGGPLANT PUREE & SAFFRON VEGETABLES

Based on a recipe created by Jinu Abraham for Hector's restaurant.

Eggplant Puree: 1 large eggplant

2 tsp sugar

1 Tbsp olive oil

salt and pepper to taste

Tofu: 6 x 1cm thick slices firm tofu (about 300g)

2 Tbsp miso paste

6 slices (dairy-free) white bread, crusts removed

3-4 Tbsp margarine (dairy-free table spread)

2 large cloves garlic, crushed

Vegetables: 1 small leek, thinly sliced

2-3 Tbsp olive oil

200g spinach, washed and chopped

few strands of saffron

salt and pepper to taste

Preheat the oven to 200 degree Celsius. To prepare the eggplant puree, peel the eggplant and dice. Toss with the sugar and oil in a roasting pan. Roast, until caramelised. Puree and season. Place to one side.

Spread the tofu slices with the miso. Cut the bread slices into similar sizes to the tofu. Combine the margarine and garlic. Spread on the bread strips. Sandwich each piece of tofu between two strips of bread. Wrap in plastic film and refrigerate for 30 minutes.

Sweat the leek in 1 tablespoon of olive oil in a saucepan, until softened. Add the wet spinach, saffron and seasonings. Steam, until very tender. Using a blender, coarsely chop.

Heat the remaining oil and pan-fry the tofu sandwiches until golden on both sides. Cut in half and assemble on serving plates together with the warmed eggplant puree and the leek/spinach mixture.

This is good served with rounds of potato cooked in a little vegetable stock and margarine. Serves 2-3.

KUMARA & CHICKPEA CURRY

Coconut cream could replace the stock for a richer curry.

3 medium (500g) kumara, peeled

1 Tbsp olive oil

1 onion, diced

3 cloves garlic, crushed

2-3 tsp curry powder

400g can each: diced tomatoes, chickpeas

2 cups well-flavoured vegetable stock

large bunch coriander, chopped

Steam or microwave the kumara, until just tender. Cut into 2.5cm chunks. Heat the oil in a frying pan. Saute the onion, until transparent. Add the garlic. Add the curry powder and cook for 2 minutes. Add the tomatoes, drained chickpeas and stock and bring to the boil.

Add the kumara to the curry along with the coriander. Simmer for 10 minutes.

Great served with rice. Serves 4.

JAPANESE-STYLE CORN SOUP

3 cups fresh or frozen whole kernel corn

1/2 cup water

1 1/2 cups light vegetable stock

1 Tbsp miso

1/2 block of tofu

Cook the corn in the water for 3-4 minutes or until tender. Puree in a blender with a little of the stock. Return to the saucepan, add the remaining stock and sieved miso. Bring to the boil. Cut the tofu in 1cm cubes and add to the soup. Serve immediately. Serves 4.

MIXED NUT LOAF

I used hazelnuts and walnuts.

250g mixed nuts

1 each: onion, red or green pepper, carrot

2 large button mushrooms

1-2 Tbsp olive oil

2 Tbsp wholemeal flour

1/3 cup each: fresh breadcrumbs, vegetable stock

2 tsp mixed dried herbs

salt and pepper to taste

Preheat oven to 190C. Lightly oil a 20cm x 10cm loaf pan. Place the nuts in a roasting pan. Bake for 5-10 minutes, until lightly golden. Rub the skins of the hazelnuts, if using. Finely chop the nuts. Chop the onion and pepper. Grate the carrot. Dice the mushrooms.

Heat the oil in a frying pan. Saute the onion for a few minutes. Add the pepper and mushrooms and cook for 2 minutes. Add the grated carrot and cook for another minute.

Remove from the heat. Stir in the flour. Add the breadcrumbs, stock, nuts, mixed herbs and seasonings. Pack into the loaf pan, pressing down with a spoon. Bake for around 35 minutes.

Great served with mashed potatoes and a gravy prepared from vegetable stock.

Serves 4.

Copyright Jan Bilton

- The Marlborough Express