Kale and tofu pie | Updated | Chickpeaflour

Christmas is over for this year…. now it is just another 365 days to go until next Christmas. And i am relieved for that….

I have eaten christmas food non stop for the past week, so i am ready to let that go for a few months… until it is Easter and we eat pretty much the same foods again.

But one dish which i won’t be letting go so easily… or atleast won’t be waiting until Easter until i make this again is this kale and tofu pie.

20191214142504_IMG_0964.jpg20191214142331_IMG_0953.jpg

So i have made this pie several times before, but then i have made the pie filling from a mix of oatcream and maizena. It has worked, but i decided to try make a filling based on chickpea flour and i have to say that i really liked it.

It did make the cake alot more filling which is of course a good thing. Not to mention the chickpea flour adds some extra protein to this dish… not that it needs it as there is alreayd tofu or vegan chicken in it. But the chickpea flour gives this cake more texture and taste which i really liked.

Chickpea flour isn’t always so easily found which might make it hard to make this recipe. But you may be able to order online… and then you can try making chickpea pancakes or chickpea tofu with the remanining flour.

20191214142551_IMG_0980.jpg

This pie works to also make directly in glass lunch boxes, i.e you make 2-3 smaller pies ready to bring to work or school. However, then you may need to increase the pie dough with 50% just so that you can cover the whole base of the glass lunch boxes.

I have also madeportion lasagne in my glass lunch boxes, an easy way to mealprep or if you don’t have any large forms!

Give this pie a try and don’t forget to let me know what you think 🙂 Comment down below or let me know on Instagram (Itsahealthylifestyle)

You can also see when i make this pie in my latest YouTube video (HERE)

20191214142600_img_0982.jpg

Recipe

Serve 6-8 people

Prep: c.a 20 minutes Cook time: c.a 45 minutes. Cool down: 20 minutes

Pie base:

180g all purpose flour

150g margarine, room temperature

Pinch of salt and pepper

2-3 tbsp water if necessary

Kale filling:

300g frozen kale

1 medium/small red onion

2-3 cloves of garlic, crushed

150g tofu or vegan chicken pieces (eg. hälsans kök)

2 tablespoon vegetable fond (not broth)

2 tablespoon nutritional yeast (can be omitted)

Chickpea flour filling:

130g chickpea flour

1 teaspoon cornstarch

1/2 teaspoon kala namak

130ml oatcream

100ml water

2 tbsp nutritional yeast
Pinch of salt and pepper

Optional: Top the pie with some walnuts

How to:

Preheat oven to 200C

Begin making the pie dough. Add the flour, salt and pepper to a baking bowl. Chop the margarine into small cubes. Add into the flour and with your hands begin to press/crumble the margarine to mix into the flour.

When the margine is fully crumbled, meaning no large pieces of margarine. Add 1-2 tablespoon of cold water to help turn the crumble into more of a dough. Once the flour/margarine has turned into a dough, i.e not too crumbly and not too wet, place in the fridge for 30 minutes.

In the mean time, grease your pie form or glass jars with some oil or margarine.

After the 30 minutes, press the dough into the cake form and begin making the pie base. Press it evenly throughout the whole form and try to press up on the edges of the form as well- otherwise there is risk that the pie filling will just ooze out.

Poke holes in the pie base and then bake in the preheated oven for 15-20 minutes.

In the mean time, make the kale filling.

Chop and dice the red onion and garlic. Add to a frying pan with a generous amount of oil. Fry until golden brown.

Then add the kale – frozen is best in this recipe. But you can use fresh, just make sure to rinse and chop first (also letting it sit in water with some salt for a while can make it easier to digest).

Add the tofu or vegan chickenpieces and allow fry until golden brown and the kale has begun to shrink. Add the vegetable fond along with the nutritional yeast, fry for a few more minutes or until the kale mix is soft. Then remove from the heat.

Chickpeafilling

Make the chickpea filling by weighing out the chickpea flour and adding to a baking bowl. Add the cornstarch, kala namak, nutritional yeast as well as salt and pepper. Mix.

Then add in the liquid and mix until combined. There should be no clumps and the batter will be similar to pancake batter. Set aside until the pie crust has prebaked.

Once the pie crust has prebaked, take out of the oven and add the kale filling. Then pour over the chickpea flour mix together with the kale filling.

Place bake into the oven and bake for 20-25 minutes or until the filling has firmed up.

Once done, take out of the oven and let sit for 15 minutes before serving.

Top with some walnuts for extra crunch!

20191214142331_IMG_0953.jpg20191214142504_IMG_0964.jpg

 

You can make this pie in many different ways and you can even change the filling… example go for spinach and vegan feta cheese. Or why not go for a tomato and thyme filling?

All you really need is the base pie crust and the chickpea – or cream – filling/”egg”replacement. And the rest of the fillings and seasoning is up to you 🙂

 

Chickpea buffalo salad | Vegam

If i am honest… calling creamy potato, pasta or bean salad a salad is rather strange according to me.

It feels like pretty much anything can be called a salad today, hahah.

Some previous “salad recipes”

Potato salad, beetroot salad, pasta salad, vegan chicken salad

But you know what…. if it makes more people eat vegetables than why not. However it can be important to think about how big the portions are or how often you eat the creamy based salads. Or maybe choosing options such as soya yoghurt or quark as the base instead of mayonnaise or creme fraiche if you frequently eat the cream based salads.

A few weeks ago i made a chickpea “no tuna” salad, which i still haven’t posted the recipe for (that will be coming asap). But i thought… why not make a similar recipe but with a bbq base.

This dish works perfect to eat just as it is, or as filling in baguettes or baked potatoes or even add it to pasta or a regular vegetable salad!

Recipe:

1 can chickpeas, c.a 240g

c.a 150g tofu or vegan chicken pieces

1/2 small red onion, diced

1/2 red bell pepper

100-150ml vegan creme fraiche/vegan mayonnaise or use a soya based quark

Optional, 1 celery stalk or spring onion, diced

2-3 tablespoons Bbq sauce – homemade or storebought( recipe for homemade bbq sauce)

Salt and pepper

Oil to fry in

Optional add ins: Grated carrot, sun dried tomatoes, avocado

How to:

Start off with frying the chickpeas and the tofu or vegan chicken pieces in some oil in the frying pan. Optional, is to add the diced red onion if you want them soft in your salad. Or you could just add the red onion raw to the salad. After 2-3 minutes and the vegan chicken pieces/tofu has gotten a little colour, add 2-3 tablespoons barbeque sauce. Allow to heat on medium for a few minutes, or until the BBQ sauce is well absorbed and mixed in with the chickpeas.

In a bowl, add the BBQ chickpea/ch*cken and add the diced onion, bell pepper and spring onion. Add the vegan creme fraiche along with salt and pepper as well as any other extra spices you may like such as chilli, cayenne pepper or more BBQ sauce. Mix until well combined. Taste and adjust seasoning according to preferance, or if you want more sauce.

Eat as it is, or add to baked potatoes or bageuttes.

This dish works great to be eaten cold or eaten slightly warm right after preparation.

Give this recipe a try and don’t forget to let me know what you think. Either in the comments section below, or on my instagram: Itsahealthylifestyle

Chickpea tofu

Tofu is typically made out of soybeans… so if this can be called tofu is uncertain.

However it’s cube formed and rich in protein… so similar to tofu.

Infact i thought…. why not do a little nutritional comparison. The nutrition lover in me finds things like that fun!!!

Of course… there are different types of tofu which have different nutritional values, but tofu – whether firm, soft or marinated is all based on the same thing, soy beans.

And with chickpea flour which has turned into chickpea tofu, i am going to base the “nutrition” on just chickpea flour 🙂

Both tofu and chickpeas are based on beans, meaning that are rather similar in nutrition.  Both are rich in protein. However chickpea flour  is a better source of folate and iron compared to tofu, which has more calcium than chickpeas. Of course, depending on the amount you eat and the fact that chickpea flour is grounded chickpeas and therefore more “nutritios per gram” than tofu… that also matters.

Both chickpea flour and tofu are good sources of protein, so a good alternative for meat or fish or if you don’t want to eat just beans or lentils.

 

For those who have a soya allergy, chickpea tofu is a great alternative as it is rather similar in nutrition and a similar to tofu in consistency, but doesn’t include the soya beans!

The consistency and taste of chickpea tofu?

Well, it’s soft just like tofu… however when fried it doesn’t quite have that firmness which tofu does.

If you have eaten chickpea pancakes before… well it’s similar to that. Almost anyway.

It does work to marinate this tofu however the crispiness is not the same as pressed tofu. But nonetheless it is very tasty and also easy to make!!!

 

Recipe:

Ingredients:

120g chickpea flour

440 ml water

Pinch of salt

Pinch of garlic powder

Pinch of onion powder

1 tbsp nutritional yeast

Optional, 1/4tsp turmeric for colour

How to

Grease a baking tray with some oil, or line with parchment paper.

In a bowl add the chickpea flour and seasoning. Then slowly add the water while continuously whisking. You don’t want any clumps, so my suggestion is to use an actual whisk and not a fork.

When the mixture is clump free, pour into a pot.

Heat on medium and stir continuously. The mixture will begin to thicken rather quickly and become rather gelatinous… but keep stirring, there is risk that it will burn or turn clumpy otherwise. Keep stirring, in total I cooked mine for about 5-7 minutes. It was thick and cooked all the way through.

Once cooked, pour into your baking tray and spread out evenly. Allow to cool slightly before placing in the fridge for 2-4 hours or preferably overnight.

In the morning, or after about 8 hours the chickpea tofu will have firmed up and you should be able to cut it into desired shape. Such as small cubes or long fry shapes. You can eat it just as it is, or cut into cubes and marinate before frying. Or you can just fry as it is in some oil.

I finished mine in about 2 days, so unfortunately, I can’t tell you how long it will last. But I would say that it should be fine about 3-5 days in the fridge, however I can not tell you how the consistency or taste will turn out.

I will remake a batch and allow to sit in the fridge for 2-3 days and then update with the results… or unless someone else tries before me and can update in the comments section.

Not, you can vary the seasoning according to preference. And I am pretty sure you can use vegetable stock instead of water, which will give it a lot more flavour 😊

I will also remake this recipe and try baking the chickpea tofu once it is done, to see what the results are… so expect an update on that front as well.

Mediterranean inspired meal prep: Pasta salad & roasted vegetables with pearl barley

Sunday and that means meal prep, clean my apartment, do the laundry and study!

Last week i didn’t meal prep as i made a big batch of pasta (recipe here) and then just threw together quick meals in the evening which lasted for lunch the following day.

Butnext week, with onl 10 days left until my bachelors thesis has to be submitted it will be LONG days in school and studying… and well, the last thing i want to do is think about having to cook food or prepare snacks.

*Post contain affiliate links to mat.se & lagerhaus*

LRM_EXPORT_484057521248287_20190511_132605512.jpeg

Of course the meal prep i made for next week will last until around Wednesday or Thursday and then i will have to cook more. Also, if i crave something else for example dinner then i will cook it. But as i made two different dishes, which taste incredible i don’t think i will tire.

For my snacks next week i have yoghurt, oats, berries, some chickpea muffins and even mango ice cream. So no prepared snacks for the week, but if you need some meal prep snack ideas you can see some previous meal preps: HERE and some other snack ideas HERE

The recipe for the ice cream and chickpea muffins will be coming up on my blog soon 🙂

In total my meal prep took about 45-60 minutes… i didn’t really track the time. But it went relatively quickly. Of course, as i photograph my meal prep it takes longer for me than it might do for you 🙂

I was thinking mabe this summer i will make a meal prep ebook… would that be something you want/are intereested in purchasing? There would be recipes, tips, advice etc… Not fully sure i will make it, depends on how much time i have. But it might be a good help and well… i would say i am rather good at mealprepping by this point haha.

I buy my glass jars from Lagerhaus, and they can be both frozen and heated in the oven!

The glass jars i use, 840ml glass jars, 600ml round glass jars, 330ml mini glassjars

20190511_103825.jpg

So what did i meal prep? 

Pasta with a tahini sauce with tomatoes, red onion, vegan feta cheese, cucumber, olives

And roasted vegetables with pearl barley along with hummus and olives.

The ingredients are listed under the recipes!

 

Mediterranean pasta

Ingredients:

Pasta of choice

Olives, tomato, cucumber, red onion, chickpeas, vegan greek cheese (feta)

Sauce: Tahini, around 80ml, some garlic powder, lemon juice & water around 50-80ml (Optional, add a little sweetness with either some sweet mustard or maple syrup!)

Making a hummus sauce will most likely work great as well

How to:

Boil the pasta according to instructions.

In the mean time begin to chop the tomatoes, onion, cucumber, olives and feta cheese.

Then mix together the sauce ingredients, or make hummus (recipe) and thin out with some extra water or aquafaba to use as a sauce.

Once the pasta is boiled, drain of water and add all the fillings and lastly the sauce. Mix until combined, eat and enjoy!

lrm_export_484182380767428_20190511_132810372.jpeg

Roast vegetable & pearl barley mix

LRM_EXPORT_484143849010917_20190511_132731840.jpeg

Ingredients:

1 aubergine

1 zucchini

2 red onions

2 bell peppers

olives, chickpeas

oil & sea salt

Pearl barley ( i used 500g dry weight – which will kake about 4 meals)

Optional: Tomato sauce to mix with the veggies

For the hummus: Chickpeas, tahini, aquafaba, oil, sea salt, lemon juice. (Recipe HERE)

How to:

Prepare the pearl barley according to instructions: (In a pot combine the barley and water & some salt. Bring to a boil, then lower the heat to a simmer cover with a lid and allow to simmer for around 20-25 minutes. Check on it and if there is still water, alow to cook for another 10-15 miuntes. If it is done, take away from the heat! *Note, if there is still a little water left after 20-25 minutes, you can just turn off the heat and allow the pott o sit there and the water will most likely absorb anyway!)

Preheat the oven  to 200C.

Chop the vegetables into medium sized pieces. Place on a tray with parchment paper. Cover in a generous amount of oil and sea salt.

Mix. Bake in the oven around 40 minutes. Check after 30 minutes to make sure they aren’t burning!

Once done, mix together the barley and the roast vegetables along with some chickpeas and olives. Optional, mix together with tomato sauce!

LRM_EXPORT_484403007333924_20190511_133150998.jpeg

 

If you like these meal prep posts let me know 🙂 Or if you get inspired and try the same dish… don’t forget to let me know or tag me on instagram!

 

 

Apple pie overnight oats! | Vegan |

Oats and chickpeas are two of the most versatile foods i know…. they can be used in so many different dishes and work both as sweet or savoury. Can be eaten whole or mashed or turned into flour… and well the list goes on!

But in this post, the focus is not on chickpeas… but on oats. By now you may have realised i am a huge fan of oats and even oatmeal. But after a while of eating oatmeal daily, it does get tiring…. so then being able to still eat oats but in a slightly different format is great!

IMG_20190429_165444_224.jpg

Not to mention that these jars filled with overnight oats are perfect to prepare the day before so you have them ready to go/eat the next day!

In the past i have made some other overnight oats: HERE

And plan to try different combos in the future. However i am also loving baked oats, HERE, so mixing between these two at the moment!

IMG_20190429_165444_228.jpg

There are plenty of different overnight oat combos to make and all you really need is the base recipe, and then you can combine whatever flavours and ingredients you want 🙂

Also oats make for a great healthy and tasty snack. Filled with fiber and beta glucans which are beneficial for heart health! Not to mention omega 3 in chia seeds and healthy fats from peanut butter! And to make it more protein rich (even though oats, chia seeds and peanut butter all have protein) you can add some soy protein or top with some soy milk!

Recipe for 2 portions (so if you want to make a big batch i.e maybe 4 portions, double this recipe).

Around 80-90g rolled oats

1 tbsp chia seeds

1-2 tbsp peanut butter – or other nut butter

300-400ml liquid, example oatmilk/coconutmilk/water or use 50/50

Pinch of cinnamon and vanilla

1,5 green apple, chopped

Some sweetener if necessary, example vanilla stevia drops/dates/stevia/syrup

How to:

Chop the apple into small pieces. ( Optional, to fry the apple pieces in some vegan spread, cinnamon and stevia before adding with the rest of the ingredients.)

In a large bowl mix all the ingredients together, stir so it is well combined.

And then leave to sit in the fridge for a few hours, or overnight. Portion out into jars/pots, or just take a portion from the large bowl each time you want some 🙂

IMG_20190429_165444_222.jpg

IMG_20190429_165444_231.jpg

If you make these jars, don’t forget to tag me on Instagram or comment down below and let me know!