25 Dec 2017
4 min read
Last week, Nikki Botha, a celebrated South African vegan chef, shared with me her thoughts on the positive impacts veganism has on our overall wellness. Here are some recipes kindly shared by Botha, and another wellness guru, Kathryn Sunantha, Proprietor of Bliss Raw Café.
Vegan Chef, South Africa
Broccoli with Sesame Oil
“This is my all-time favourite go-to snack, as it is not only packed with nutrients but is also quick and easy to make,” says Botha.
“For this snack, you can use the ingredients to any amount you want. Some people like less salt; some people don't like a lot of garlic. Add in the ingredients according to your liking. Remember, it should be just enough to cover the broccoli florets,” says Botha.
Put everything in a bowl and give it a nice shake so that all the florets are covered with the ingredients. Place the bowl on a baking tray and then in a preheated oven (at 200 degree Celsius) for 15 to 20 minutes. Eat just like that or with a favourite dip (mine is a cashew cream dip, for added protein).
1 block (small) silken tofu
1 block firm tofu
15 ml nutritional yeast (optional since it is not readily available in Nepal)
60 ml diced onion
2.5 ml turmeric
5 ml mustard
5 ml black salt
Scramble the tofu until it resembles the consistency of a scrambled egg. Then, throw in the rest of the ingredients into a pot, mix well and cook on a pan until everything is heated through. Eat just like that or with a flat bread or on a slice of bread/toast.
Proprietor, Bliss Raw Café, Boudha
Sunantha is all set for the re-opening of her eatery, which is now located around the Boudhanath Stupa. You can head down there and indulge in some of her tasty, nutritional dishes that include various superfoods and raw desserts.
Vegan Roti Jala
“I believe that this dish caters to the Nepali palate, and it is also something I hold dear to my heart since the cuisine (Malaysian) is part of my culture,” says Sunantha.
Ingredients (for four people)
Vegan Roti Jala batter
1/2 tsp salt
1 tsp turmeric powder
300 ml spring/filtered water
200 ml coconut milk
1 tsp olive oil
Vegan Coconut Curry
200 ml coconut milk
2 tbsp olive oil
1 bay leaf
1 cinnamon stick
1 star anise
3 cardamom pods
1 tsp fennel seeds
1 tbsp ginger, grated
2 green chillies, whole
1/2 tsp turmeric powder
1 tsp red chili powder
1 tsp arrowroot powder
1 stalk curry leaf
1 stalk mint leaf
Half cauliflower, chopped
Half broccoli, chopped
1 big tomato, diced
1 bell pepper, chopped
2 lady fingers chopped
1 big carrot, diced
3 stalks of long beans, chopped
A dash of salt to taste
Vegan Roti Jala:
- In a large bowl, mix the flour, salt and turmeric until evenly distributed.
- Add the water and whisk well. Then, add the olive oil and whisk again. Lastly, add the coconut milk and whisk well. Make sure there are no lumps.
- Strain the batter through a sieve to get rid of flour lumps in the batter.
- Transfer the smooth batter into a roti jala container or make your own by making five small holes at the base of an empty plastic mineral-water bottle.
- Heat up a pan. Once the pan is hot, add half a cup of batter into the bottle and move bottle over the pan in interlocking circles to create the shape of the netted roti.
- Let it cook for a minute. When the batter is cooked and is sturdy enough to lift, roll it up and place onto serving plate.
Vegan Coconut Curry
- In a large pan, heat the oil and add the spices.
- Once the spices are fragrant, add grated ginger and saute for a few minutes over low heat.
- Add bell peppers, curry leaves, red chilli powder, turmeric powder, a pinch of salt and all the other vegetables.
- Mix well. And then cover and cook until the vegetables are soft.
- Add the coconut milk, and stir well. Cover and cook for five minutes on medium heat. Dissolve arrowroot powder into water and add to curry.
- Cover and continue cooking until all vegetables are cooked. Then uncover and continue cooking until the curry has a thick gravy.
- Add mint leaves and whole green chillies. Add a pinch of salt to taste. Give it one good stir and you’re good to go!
Sunantha says this meal is best enjoyed hot, so dig in immediately.
Do send me your feedback if you try any of these out. Enjoy!