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MEDITERRANEAN DIET

The Mediterranean diet is a food program based on the habits of Mediterranean Sea bordering countries (mainly Southern Italy, Greece and Southern Spain). Given their different cultures, they share a similar diet, owing mainly to the soil and environment of the area, resulting in typical fauna and flora.

An American researcher named Ancel Keys researched the dietary habits of many countries in the 1950s to 1960s and discovered how people in the Mediterranean region had a lower rate of cardiovascular disease, considering a high-fat diet. And he thought of the Mediterranean diet we know today.

Pillar foods of the Mediterranean diet

The Mediterranean diet does not have an exact proportion of macronutrient intake (fats, carbohydrates and proteins), but it incorporates certain traditional foods and food classes, which are the foundations of this system, into its everyday existence. We’ll help describe your benefits below:

Olive oil

Olive oil is a source of fat, and available in most Mediterranean diet preparations. However, its health benefits come primarily from the content of the fats it contains: olive oil is rich in omega-9, a monounsaturated fatty acid known for improving the cholesterol profile, decreasing LDL cholesterol (considered bad) and the HDL cholesterol (considered good), among other benefits.

Saltwater fish

People who adopt this diet plan typically consume large quantities of fish at a pace of up to four days a week due to the proximity to the Mediterranean Sea. Although low-fat protein sources are fish that live in cooler, shallower waters, fish in deeper waters are rich in omega-3, a polyunsaturated fatty acid that has anti-inflammatory properties that can minimize triglycerides. And total cholesterol, and also increased neurodegenerative disease incidence.

Oilseeds

Oilseeds like almonds, walnuts and nuts also contain large amounts of omega-3, including mono and polyunsaturated fats. They are also good sources of vitamin E, an antioxidant nutrient and selenium, an essential mineral and harder to find in food due to their amount of fat.

Fruits and vegetables

Those who follow the Mediterranean diet typically eat up to nine servings of fruits and vegetables a day. The high intake of this form of food enriches the diet with a collection of vitamins and minerals necessary to the proper functioning of the body. Also the more vibrant these fruits and vegetables are, the greater the particular amount of nutrients that you consume. That is because the colors of these foods are extracted from various phytochemicals, compounds which are typically antioxidants but which have specific and equally essential behavior in our body.

However, fruits and vegetables are rich in dietary fibers, which enhances intestinal drainage, balances the intestinal microbiota, strengthens the immune system, decreases blood sugar spikes and helps maintain satiety.

Whole grains

Grains are mainly responsible for supplying nutrition in the Mediterranean diet, but being whole gives them a range of advantages. Since they do not undergo a cycle of processing, they retain some essential nutrients such as zinc, phosphorus, magnesium and their fibers in particular. Consequently, they help to offer more satiety, prefer chewing and prevent energy spikes that increase appetite and can contribute to insulin resistance and then type 2 diabetes.

Legumes

In this series, legumes are another significant source of carbohydrates and proteins. We may highlight chickpeas, lentils and beans among the most commonly consumed forms (the latter much more popular in Brazilian cuisine). In addition to some vitamins such as B vitamins and folic acid, they are rich in minerals such as zinc, phosphorus, potassium, calcium, iron.

Red wine

Wine is one of the most common foods in the Mediterranean diet, and a key factor in reducing the mortality risk offered by this diet. Yet for this, the advice from the experts is to drink a maximum of two glasses a day, more than raises the risk of stroke, cancer and other diseases.

The red wine is especially rich in resveratrol and anthocyanins. The latter is a polyphenol that not only decreases the risk of certain forms of cancer but also prevents the development of fatty plaques in the arteries. Anthocyanins are natural antioxidants which combat the aging process.

Cheese and yogurt

Natural cheeses and yoghurts are the most consumed dairy products in the Mediterranean diet, which are the main sources of calcium in this diet, an essential nutrient for bone health. These are also an important source of protein for poultry.

Less consumed food

In addition to these mainstay foods in the Mediterranean diet, it also naturally reduces and avoids some types of food:

Red meat: due to a higher intake of fish and also a higher consumption of chicken meat, the Mediterranean diet has less consumption of red meat. People who follow this diet consume only 500 g per week (which is equivalent to between 4 and 5 steaks), which reduces the risk of cardiovascular disease by 11%.

Industrialized foods: the Mediterranean diet has a much higher consumptionof natural foods, which reduces the consumption of processed products. This is advantageous since this type of food usually has a high amount of refined sugars, saturated and trans fats and chemical additives that can reduce the quality of life.

How the Mediterranean Diet Works

The Mediterranean diet is based mainly on the consumption of the foods mentioned above and on a healthier lifestyle, with less stress and more movement in daily life, which favors more health and disposition.

Benefits of the Mediterranean diet

Combining such healthy foods with more peaceful living habits makes the Mediterranean diet bring a series of benefits to the body. See the main ones below:

Cardiovascular safety Those who follow the Mediterranean diet are at much less risk of cardiovascular problems such as obesity, heart attacks, arteriosclerosis and stroke. This is due to this diet’s fat profile, which gives preference to mono and polyunsaturated fatty acids (the omega 9 and 3 respectively). Although omega 9 decreases LDL cholesterol (considered bad) and increases HDL cholesterol (considered good) and has a thrombus-preventing effect in the blood vessels, omega-3 protects the heart because of its anti-inflammatory action in the body.

This diet also has low salt and a significant amount of flavonoids (mainly from vegetables and fruits) and antioxidant vitamins, which also helps to avoid cardiac and vascular diseases.

Last but not least, the components found in red wine, such as resveratrol and anthocyanins, also protect heart health.

Helps prevent diabetes Rich in nutrition and low glycemic index foods, the Mediterranean diet helps to reduce blood glucose and insulin spikes. As these insulin spikes occur the tissues of the body begin to become accustomed to the large level of this hormone, which is responsible for bringing sugar into cells. If the pancreas has to generate more and more hormones to synthesize the same amount of glucose, a image of insulin resistance is produced. This condition could progress toward type 2 diabetes over time.

Blinded brain Omega-3-and in particular one of its fractions, DHA-helps protect and promote cognitive function, being highly effective for brain health. Additionally, the balance of vitamins, minerals and unsaturated fats leads to improving brain health. One significant point is the insulin regulation that this diet brings with it: Several studies suggest that insulin resistance in the brain can contribute to Alzheimer’s development.

Cancer safety High fiber intake, characteristic of the Mediterranean diet, is associated with lower risk of certain cancers such as lung cancer, laryngeal cancer, oral cancer, pharyngeal cancer, esophageal cancer, and stomach cancer.

Also, the large amount of antioxidant elements helps to avoid tumor development, as they are preferred by the presence of free radicals in the body, antioxidant-fighting substances.

Improved constipation This will benefit intestinal movement if the Mediterranean diet is combined with high intakes of water. When in contact with water the soluble fibers of fruits and vegetables form a gel that helps to move the bolus across the digestive tract. Additionally, insoluble fibers serve in the intestine as food for bacteria, assisting with digestion and other body functions.

Why does the Mediterranean diet help you lose weight?

The main goal of the Mediterranean diet is not to lose weight, although this can occur as an unintended result of the lifestyle shift that is typically brought on by this food intake. This diet can help with weight loss as it has many foods that help with satiety and also provide a good nutritional balance.

It’s important to note, however, that Mediterranean foods can be very caloric, while balanced. Therefore, if the purpose of following this diet plan is to lose weight, it is worth looking for a nutritionist or nutrologist to change the quantities and portions according to the amount of calorie that you need to eat in order to lose weight in good health.

Disadvantages of the Mediterranean diet

There are few downsides to the Mediterranean diet. One is red wine consumption which needs to be moderate in order to be successful. Thus, people who drink more than two glasses a day will not help their health and will increase their risk of diseases such as cancer and stroke even more.

There are also many contraindications to wine consumption: people with a history of alcohol dependency, pregnant women, children and teenagers that follow the diet while not consuming alcohol.

The downside of the Mediterranean diet is its not so available. The foods she preaches are more costly, such as olive oil and saltwater fish, which can make the diet harder.

Plant-based Mediterranean Diet recipes

1. Creamy vegan pasta bake with peas and spinach

The fine, light and cheerful summer pasta dish, with sweet green peas and nutrient-rich spinach. This smooth vegan lemon pasta you’ll want to make over and over again.

Ingredients

  • 200 g vegan pasta (use Spirelli * red lentils, but you can, of course, choose any type of vegan pasta)
  • salt
  • 1 onion (approx. 70-100 g)
  • 200 g frozen peas
  • 120 g zucchini (can be replaced by other vegetables)
  • 100 g bell pepper (also optional, but very tasty)
  • 250 g frozen leaf spinach
  • 1 tbsp soy sauce (or gluten-free tamari * or simply more salt)

Ingredients for gratinating

  • 1 pack of 400 g silk tofu
  • 1 can of white cannellini beans  (400 g / 250 g drained weight / slightly less / a small can is also ok)
  • 1 tbsp hot mustard
  • 15 g yeast flakes
  • 1 tbsp soy sauce (or gluten-free tamari or dark miso paste  or more salt)
  • 50 ml plant drink (e.g. oat drink or rice drink)
  • 1 tablespoon of Provence herbs
  • salt and pepper

Preparation (20 minutes working time + 30 minutes oven time)

  1. 1. Cook vegan pasta in plenty of salted water, firm to the bite, according to the package information.
  2. 2. Peel the onion, cut in half and cut into fine strips. Let the frozen peas thaw briefly in a bowl with very warm water. Wash and dice zucchini and peppers or cut them into small pieces.
  3. 3. Leave the frozen leaf spinach to defrost in a saucepan on the stove or simply in the microwave. Then carefully press the liquid out of the spinach with your hands and mix the spinach with 1 tablespoon of soy sauce.
  4. 4. Preheat the oven to 200 degrees circulating air.
  5. 5. 400 g silk tofu, 250 g rinsed, cooked white beans, 1 tbsp hot mustard, 15 g yeast flakes, 1 tbsp soy sauce, 50 ml plant drink and 1 small. Puree tablespoons of Provence herbs in a blender. Season the mixture with plenty of salt and pepper.
  6. 6. Put the bite-proof pasta in a large bowl and mix it with the onion strips, peas, zucchini and pepper pieces
  7. 7. Then add 3/4 of the prepared sauce, mix the ingredients vigorously and pour into the baking dish. Salt again slightly.
  8. 8. Spread the spinach in portions over the pasta with your hands, fold in slightly in part and pour the rest of the sauce over it. At the end,
  9. 9. Bake the pasta casserole in the preheated oven at 200 degrees for around 25-30 minutes until the surface is a nice golden brown.

When serving,  pour the remaining peas and peppers over the casserole. Of course, you can also use other vegetables of your choice for garnish or sprinkle the casserole with fresh parsley, for example.

The pasta bake becomes incredibly juicy and creamy. If you want the casserole to be cut-proof, let it cool completely. It can also be eaten immediately. I prefer to eat it hot and fresh from the oven.

2. Pasta with delicious tempeh Bolognese

This simple vegan Tempeh Bolognese sauce is made of crumbled tempeh, nutritional yeast and flavourful spices. This vegetarian bolognese sauce is the perfect quick and healthy weekend meal, finished in under 30 minutes but with an all-day flavor and packed with plant-based protein.

Ingredients for 3-4 servings of tempeh bolognese

  • 1 onion or two shallots (approx. 70-80 g)
  • 1 small Clove of garlic
  • 1 carrot (approx. 80 g)
  • 400 g natural tempeh
  • 3 tablespoons vegetable oil for frying
  • 1 tbsp sweet paprika powder
  • 1 tsp cumin
  • 1 tbsp date syrup  (or maple syrup or agave syrup)
  • 1-2 tbsp vegan balsamic vinegar
  • 5 tbsp tomato paste
  • 1 can/packet of chopped tomatoes (400g total weight or 240g drained weight)
  • salt
  • pepper
  • Optional: a chilli pepper (or some chilli powder or Harissa)
  • A few sprigs of fresh thyme (or 1-2 teaspoons of Provence herbs)
  • Optional: 1 small Tsp cocoa powder * (very tasty !!)
  • A handful of fresh basil
  • 100 g (gluten-free) vegan pasta per serving

For the vegan parmesan

  • 20-25 g pine nuts
  • 1 pinch of garlic powder (optional, but delicious)
  • 2 tbsp yeast flakes
  • A big pinch of salt

Preparation (approx. 25 minutes)

  1. 1. Peel the onion and clove of garlic and dice finely. Wash the carrot, cut the ends and dice very finely. Remove the tempeh from the packaging and crumble it in a bowl with your hands.
  2. 2. Heat 3 tablespoons of vegetable oil in a pan. Add the crumbled tempeh and sauté for 4-5 minutes until it takes on some colour. Depending on the type of pan, add 1 tablespoon of vegetable oil. Then add the onion, garlic and carrot cubes and fry vigorously for another 3 minutes. When frying, add paprika powder and cumin to roast the spices and develop their aroma well.
  3. 3. Briefly caramelize tempeh with data syrup and deglaze with 1-2 tablespoons of balsamic vinegar. Add 5 tablespoons of tomato paste and let roast for 2 minutes. Then mix in the chopped tomatoes and season the pasta sauce with salt, pepper and a few leaves of fresh thyme. (Note: You can, of course, dilute the sauce a little with water to extend the consistency.
  4. 4. Wash the basil, shake dry and stir a handful of chopped basil into the sauce. Then remove the tempeh bolognese from the heat. It will be reheated briefly later when the pasta is ready.
  5. 5. Cook vegan durum wheat pasta or another type of vegan pasta (use rice pasta) in plenty of salted water according to the package instructions.
  6. 6. Warm up the Bolognese sauce again, mix with the cooked pasta and serve garnished with thyme.

3. Blitz pizza with chanterelles

Whether as pasta, quiche-like here as a wonderfully aromatic pizza – chanterelles are not only beautiful to look at, they simply taste fantastic. They have their very own aroma that can hardly be described – intense, hearty, wild. You just have to try chanterelles. They harmonize perfectly with parsley and taste particularly good when cooked heartily.

Ingredients for 1 pizza (2 servings)

For the dough

  • 250 g spelt flour + dough for the work surface
  • 2 teaspoons of baking soda
  • A pinch of salt
  • 180 ml of water

For covering

  • 220 – 250 g chanterelles
  • 50-70 g onions
  • 100 g smoked tofu
  • 1 tbsp vegetable oil
  • salt
  • pepper
  • A handful of parsley
  • 150 g cooked white cannellini beans
  • 150 g silk tofu
  • 15 g yeast flakes (3 gr. Tbsp)
  • 2 tsp hot mustard
  • 1 tbsp lemon juice

Preparation (approx. 30-35 minutes)

  1. 1. Start preparing the pizza topping. Wash the chanterelles well and cut away bad spots. Peel and dice the onions. Dice 100 g smoked tofu.
  2. 2. Heat 1 tablespoon of vegetable oil in a pan and briefly braise the onion cubes. Add the smoked tofu and the washed chanterelles, salt, pepper and fry for about 5-8 minutes. Wash, chop and fold in a handful of parsley. Then put the lightly fried chanterelles aside.
  3. 3. Rinse a can of cannellini beans under running water and put them in a blender. Add 150 g silk tofu, 15 g yeast flakes, 2 tsp hot mustard, a little lemon juice and a good pinch of salt and pepper and puree the ingredients until creamy. Mix the bean tofu sauce with the fried chanterelles in a bowl. Hold back some chanterelles and add them to the pizza separately when topping.
  4. 4. Preheat the oven to 220 degrees. Cover a baking sheet with baking paper and let the baking sheet get hot in the oven (the pizza is already on the hot sheet and becomes particularly crispy and tasty).
  5. 5. Mix all the ingredients specified for the dough and knead to a smooth dough on a generously floured work surface. Roll out the dough, put it on the hot plate.
  6. 6. Bake pizza dough without topping in the hot oven for about 10 minutes.
  7. 7. Take the hot dough out of the oven with a tin (be careful not to burn yourself). Brush the pre-baked pizza dough with the chanterelle sauce and spread the remaining chanterelles over it.
  8. 8. Put the pizza back in the oven and let it bake for 10 – 12 minutes.
  9. 9. Enjoy chanterelle pizza sprinkled with lots of fresh parsley.

4. Mediterranean bean and vegetable stew

This hearty, delicious Mediterranean vegetable stew with ratatouille-inspired beans is a fast and simple to share vegetarian/vegan dish. Simple to make in just over 40 minutes, and ready.

Ingredients for 2 servings

  • 100-120 g onions
  • 1 clove of garlic
  • 1/2 or small zucchini (approx. 150 g)
  • 1 eggplant (300 g)
  • 1/2 yellow bell pepper (approx. 80 g)
  • 1/2 red bell pepper (approx. 80 g)
  • 1 small fennel approx. 230 g
  • 2 tablespoons vegetable oil
  • 2 tbsp dark balsamic vinegar
  • 4 tbsp tomato paste
  • 1 shot of red wine (optional / can be replaced by water)
  • 600 g chunky tomatoes in their own juice (1.5 small tetra packs)
  • 1 sprig of rosemary
  • Optional: 3 bay leaves
  • 1 tbsp sweet paprika powder
  • 1 tsp cumin
  • 1 tablespoon of Provence herbs
  • 1 can of cooked black beans (drained weight 240 g) or kidney beans
  • salt
  • Pepper or chilli flakes
  • A handful of fresh basil
  • Optional: 1-2 tablespoons of Sriracha chilli sauce
  • Per serving 1 handful of rocket to garn

Preparation

  1. 1. Peel the onions and clove of garlic and cut them into small pieces. Wash the zucchini, aubergine and half a red and half a yellow bell pepper and cut them into small pieces. Wash fennel, remove hard stalks/stems and cut into small pieces. Rinse the beans under running water.
  2. 2. Heat 2 tablespoons of vegetable oil in a large saucepan. Sauté the onion and garlic pieces briefly until translucent. Then add the remaining chopped vegetables, fry for 2-3 minutes with 4 tablespoons of tomato paste and deglaze with 2 tablespoons of dark balsamic vinegar. Allow the vinegar to boil down briefly and then deglaze the ingredients with a dash of red wine (or go straight to the next step).
  3. 3. Add 600 chopped tomatoes to the vegetables, pour 200 ml of water, add a sprig of rosemary and 2-3 bay leaves. Season the vegetables with 1 tablespoon of sweet paprika powder, 1 teaspoon of cumin and 1 tablespoon of Provence herbs. If you have, you can already add some chopped thyme. Let the vegetables simmer gently for 30 minutes with the lid closed. Stir every now and then. Towards the end of the cooking time, stretch the consistency as you like with a little water (I added another 150 ml of water).
  4. 4. After 30 minutes of cooking, fold in the beans and season the stew with plenty of salt and pepper (or chilli flakes). Wash, chop and stir in the basil. Let the stew simmer gently for another 5-10 minutes.
  5. 5. After cooking, remove the rosemary sprig and the bay leaves. Season the stew with salt (if you want, you can add a little Sriracha chili sauce).
  6. 6. Divide the stew on bowls and serve garnished with rocket.

5. Vegan zucchini lentil lasagna

This is the perfect lentil and zucchini vegan lasagna! High in protein and layered with a creamy cashew sauce (optional vegan béchamel sauce) that tastes absolutely delicious! Good for lunch or dinner if you want a balanced, meat-free meal that everyone likes!

Ingredients for 4 servings

For the lentil filling (red sauce)

  • 100-120 g onions
  • 1 small Clove of garlic
  • 200 g mountain lentils
  • 1-2 tablespoons of vegetable oil
  • 3 tbsp tomato paste
  • 2 tbsp dark balsamic vinegar
  • 1 shot / 50 ml red wine (can be omitted and replaced with water)
  • 2 packets or cans of chopped tomatoes in their own juice
  • 1 tablespoon of Provence herbs
  • Optional: 1-2 sprigs of rosemary
  • Optional: 2-3 sprigs of fresh thyme
  • salt
  • Black pepper
  • 1 tbsp sweet paprika powder
  • Optional: 1 tsp smoked paprika powder
  • 1 small teaspoon cumin

For the creamy bechamel (light sauce & gratin)

  • 30 g margarine
  • 25 g spelt flour type 630 (or another household flour)
  • 400 ml plant drink (e.g. oat or rice drink)
  • 3 tbsp / 15 g flakes of yeast
  • 1 tsp hot mustard
  • Salt pepper
  • 850 g zucchini
  • Basil at will

Preparation

  1. 1. Peel onions and clove of garlic and dice. Rinse 200 g of lentils in a sieve under running water. Wash all herbs and shake dry.
  2. 2. Heat 1-2 tablespoons of vegetable oil in a deep pan and sauté the onion and garlic cubes for 2-3 minutes. Add 200 g of lentils. Roast 3 tablespoons of tomato paste. Deglaze the lentils with 2 tablespoons of balsamic vinegar and a dash of red wine (optional). Simmer the lentils briefly. Then pour 350 ml of water, add 1-2 sprigs of rosemary and let the lentils simmer for 8-10 minutes over medium heat.
  3. 3. After 8-10 minutes of cooking time, the liquid should already have evaporated well and be absorbed by the lenses. Now pour another 150-200 ml of water and stir in the chopped tomatoes. Red sauce with 1 tablespoon of Provence herbs and / or leaves of 2-3 sprigs of thyme, some salt and pepper, 1 tablespoon of sweet paprika powder, a small Season teaspoon of smoked paprika powder and 1 teaspoon of cumin. Let the sauce simmer gently for another 10 minutes.
  4. 4. After a total cooking time of 25 minutes, the lentils should be pleasantly soft, but still a bit firm. The red sauce layer is now ready. It tastes individually with salt and pepper. Remove the sprigs of rosemary. (Warning: the cooking time and the amount of water required can vary slightly depending on the type of lentil. The sauce is ready when the lentils are pleasantly firm to the bite.)
  5. 5. Now preheat the oven to 200 degrees with circulating air and quickly prepare the white cream sauce.
  6. 6. For the white bechamel sauce, melt 30 g margarine in a saucepan. Stir in 25 g of spelled flour and, as this clumps immediately, pour in 400 ml of plant milk immediately and gradually and stir well until a creamy sauce is formed. Stir in 15 g of yeast flakes, 1 teaspoon of hot mustard and season the bechamel with salt and pepper. Finished!
  7. 7. Wash the zucchini, cut off the ends and cut the zucchini into thin slices.
  8. 8. Now it’s time to layer: Spread a small scoop of red sauce on the bottom of the baking dish and place the first zucchini layer in the dish. Lightly salt the zucchini layer and optionally sprinkle with 1 teaspoon of Provence herbs. Spread 2-3 scoops of red sauce on top and spread 1 scoop of bechamel over it. Layer the zucchini slices again, salt and pour the rest of the red sauce over the zucchini. Then pour the bechamel completely over the lasagna. Sprinkle the lasagna with herbs from Provence and some fresh thyme and sprinkle with a pinch of pepper and salt. Below you can see the individual steps photographed again.
  9. 9. Bake zucchini lasagna in a preheated oven at 200 degrees for 25-30 minutes until the bechamel layer begins to brown and the entire lagagne bubbles well. Take the lasagna out of the oven, let it cool down and enjoy for at least 20 minutes (it is better to let it cool completely once, then it is completely tight and cut-proof – just reheat).
  10. 10. If the lasagna has become too cold, warm it up again briefly in the oven. Garnish the lasagne portions with fresh basil and lightly salt and pepper again.

6. Colourful pizza with a zucchini base

When it comes to pizza, most people think of the Italian classic with crispy yeast dough, tomato sauce and lots of (vegan) cheese. Admittedly, such a classic “Pizza Italiana” is always a hit and I love it.

Ingredients for 1 pizza (2 servings)

For the pizza base

  • 35 g of crushed flax seeds
  • 450 g zucchini + approx. 60 g zucchini slices to top the pizza
  • salt and pepper
  • 100 g chickpea flour
  • 1 tsp soda (or baking soda)
  • 1-2 tsp lemon juice

For the sauce/topping

  • 1 clove of garlic
  • 180 g silk tofu
  • 2 tbsp cashew or almond butter (50-60g)
  • 1 tsp hot mustard
  • 3 tbsp yeast flakes (15 g)
  • Salt pepper
  • 1 tablespoon of grated Provence herbs
  • 1 tbsp lemon juice
  • Some colourful bell pepper rings to top it off
  • Baby spinach for vouchers
  • Sprouts at will
  • 1 tbsp pumpkin seeds
  • Optional: 20-39 g corn (canned)
  • Optional: avocado slices for topping
  • Optional: a few leaves of fresh basil

Preparation

  1. 1. Mix 35 g of crushed flaxseed with 5 tablespoons of water and let it swell for 10 minutes.
  2. 2. Wash zucchini, cut the ends, grate zucchini, lightly salt and let steep for 10 minutes.
  3. 3. Pour out any spilled liquid from the zucchini grater. Put the rasp in a clean kitchen towel and squeeze out the liquid as much as possible.
  4. 4. Preheat the oven to 200 degrees.
  5. 5. Mix together the zucchini grated, swollen flaxseed, 100 g chickpea flour, 1 tsp soda, 1-2 tsp lemon juice and a pinch of salt & pepper in a bowl.
  6. 6. Squeeze the dough round, put it on baking paper and press it evenly with your hands. Put the second sheet of baking paper on top and roll out the pizza base with a rolling pin. Peel off the baking paper, put a fresh baking paper on top, turn the pizza over and remove the other baking paper, which is now on top.
  7. 7. Bake the pizza base in a preheated oven for 12–14 minutes at 200 g air.
  8. 8. In the meantime, prepare the sauce for the topping. Peel a small clove of garlic and puree in a blender with 180g silk tofu, 50-60g cashew butter, 1 teaspoon mustard, 3 tablespoons yeast flakes, a pinch of sea salt & pepper, 1 tablespoon herbs of Provence and 1 tablespoon lemon juice.
  9. 9. After 12–14 minutes of baking time, take the pizza base out of the oven, brush with the silk tofu cream and place the zucchini slices and colourful pepper rings on the topping.
  10. 10. Bake the pizza with sauce and topping in a convection oven at 200 degrees for around 10-12 minutes.
  11. 11. Take the pizza out of the oven and add corn, baby spinach and sprouts if you like. If you want, you can also put a few slices of avocado on the pizza. Drizzle some lemon juice over the pizza. Serve pizza sprinkled with pumpkin seeds.

7. Vegan minced cream pizza boat

These juicy, vegan pizza boats are party and soul food alike. The filling consists of onions, green pith, leek and a creamy sauce. Small pieces of smoked tofu also make the boats hearty and hearty.

Ingredients

For the dough

  • 350 g spelt flour (type 630)
  • 1 tsp salt
  • 1 packet of dry yeast

For the filling

  • 50 g onion
  • 90 g smoked tofu
  • 70 g crushed green core
  • 2 tsp coconut oil or another vegetable oil
  • 1/2 stick leek (approx. 60-80 g)
  • 200 g silk tofu
  • 2 tbsp or 40 g light almond or cashew butter
  • 15 g of yeast flakes
  • 1 small Tsp hot mustard
  • Salt pepper
  • Optional: 3 tbsp plant drink to brush the dough
  • Optional: a little olive oil to drizzle

Optional: drizzling cashew mustard sauce

  • 1 tbsp cashewmes
  • 1 tsp hot mustard
  • 1 teaspoon of Provence herbs
  • 1 pinch of salt
  • 10 g of yeast flakes
  • 100 ml plant drink + some plant drink for individual dilution

Preparation

  1. 1. Sieve 350 g of spelled flour in a bowl. Stir in a large teaspoon of salt and dig a recess in the middle of the dough. Pour 220 ml of warm water into the well and dissolve a packet of dry yeast in it. Mix liquid and flour until the dough can be removed on a floured work surface. Knead the yeast dough vigorously on the work surface for approx. 4 minutes and add a little more flour if necessary.
  2. 2. Let the dough rise in a covered bowl in a warm place for 45-60 minutes.
  3. 3. While the dough is rising, you can prepare the filling for the boats. Peel a small onion and dice finely. Dice 90 g of smoked tofu. Rinse 70 g of green meal in a fine sieve under water.
  4. 4. Heat 2 teaspoons of vegetable oil in a saucepan and briefly fry the onion and smoked tofu cubes in it for about 2 minutes. Add the green kernel meal, roast briefly, pour 150 ml of water and simmer for about 5 minutes until the water is completely evaporated and absorbed. Then let the green seed meal swell a little.
  5. 5. Preheat the oven to 220 degrees top and bottom heat (or 200 degrees convection). Cover a baking sheet with baking paper.
  6. 6. Wash 60-80 g of leek and cut into fine rings. Puree 200 g silk tofu, 40 g cashew or almond butter, 15 g yeast flakes, a teaspoon of hot mustard with a large pinch of salt and pepper in a blender. Mix the filling mass with the pre-cooked green meal. Fold in the finely cut leek rings and keep only a small remnant of leek rings for garnish.
  7. 7. Knead the risen yeast dough again vigorously on a lightly floured work surface, divide it into six parts and shape them into balls. Roll out the dough balls oval.
  8. 8. Put about 3 tablespoons of filling on each dough oval, fold the dough in at the side and twist the ends together.
  9. 9. Fold in the sides of the dough and twist the ends slightly. Then brush the edges of the dough with a little vegetable drink. This way, the boats become nice and golden when baked!
  10. 10. Bake filled pizza boats at 220 degrees top and bottom heat for around 18 minutes, whereby the baking time can vary slightly depending on the type and age of the oven. The Sahnehack pizza boats are ready when the dough is crispy brown.
  11. 11. Tip: Only 3 boats fit on my sheet. So I baked two layers in a row. Serve the pizza boats hot and drizzled with olive oil.

8. Delicious hummus pasta with kale

Ingredients for 2 servings

  • 1 clove of garlic
  • 1 can chickpeas (240 g drained weight)
  • 1 tsp hot mustard
  • 15 g yeast flakes (4 tbsp)
  • 1 tbsp tahini
  • 1 lemon
  • 1 tbsp soy sauce
  • 170 ml plant drink (e.g. soy drink or oat drink)
  • 100 g onions
  • 150 g kale (weight with stalk/rib)
  • Salt pepper
  • 2 tsp vegetable oil
  • 1 tbsp herbs of Provence (dried / grated)
  • 200 g vegan pasta (e.g. vegan spelt croissants)
  • Optional: 1 tbsp high quality, extra virgin olive oil

Optional: Prepare pine nut parmesan

  • 20 g pine nuts
  • 1 tsp salt
  • 1-2 tablespoons of yeast flakes

Preparation (25 minutes)

  1. 1. Peel the clove of garlic. Rinse the chickpeas under running water and put 35 g of chickpeas aside for garnish.
  2. 2. Puree the remaining chickpeas with the peeled clove of garlic, 1 teaspoon of spicy mustard, 15 g of yeast flakes, 1 teaspoon of tahini, 1 teaspoon of lemon juice, 1 teaspoon of soy sauce and 170 ml of vegetable drink in a blender.
  3. 3. Peel and chop 100 g of onions. Wash the kale and strip the leaves from the hard stalk and pluck them into small pieces.
  4. 4. Heat 2 teaspoons of vegetable oil in a pan. Roast the onion cubes lightly for 2-3 minutes. Then add the kale. Fry the kale also for 2-3 minutes and salt and pepper vigorously. Drizzle a little lemon juice over the kale, add the chickpea sauce and heat. Spread the sauce as you like with water or a plant drink (I added another 150 ml of water) and stir in 1 tablespoon of Provence herbs
  5. 5. Cook 200 g pasta according to the package instructions in plenty of salted water until bite-proof, briefly warm them off and let them drain. Warm the chickpea sauce again and serve hot with the pasta. Garnish the dish with the chickpeas. Optionally you can drizzle a little high quality, extra virgin olive oil over the pasta.
  6. 6. If you want to sprinkle the delicious pasta with pine nut
  7. 7. parmesan, proceed as follows: Roast 20 g pine nuts without fat and crush with 1 teaspoon salt and 1-2 tablespoons yeast flakes in a mortar. Pour the pine nut parmesan over the pasta as desired

9. Creamy spinach quark cannelloni

Ingredients for 4 servings

For the cannelloni

  • 90-110 g onions
  • 1 clove of garlic
  • 30 g pine nuts
  • 500 g fresh spinach (or about 300 -350 g frozen spinach)
  • 1 tbsp vegetable oil
  • 1 tbsp soy sauce
  • salt and pepper
  • 300 g quark alternative from soy
  • 2 tbsp cashew or almond butter
  • 12-14 vegan (durum wheat) cannelloni rolls (depending on how big your shape is)
  • Optional for garnish: some basil leaves

For the sauce

  • 40 g margarine (e.g. organic Alsan)
  • 35 g flour (e.g. spelled flour type 630)
  • 500 ml unsweetened plant drink (I used Alpro soy unsweetened)
  • 1 tbsp soy sauce
  • 20 g of yeast flakes
  • 1 tablespoon of Provence herbs
  • Salt pepper
  • Optional: some freshly grated nutmeg

Preparation

  1. 1. Peel onions and clove of garlic and dice. Roast pine nuts in a pan until golden brown without adding fat/oil. Crush / finely shred the roasted pine nuts (apart from a few seeds for garnish) in a mortar or blender.
  2. 2. Wash 500 g spinach, remove withered leaves and cut off hard stalks.
  3. 3. Heat 1 tablespoon of vegetable oil in a large pan. Sauté the onion and garlic cubes in hot oil for a few minutes. Then add the dripping wet spinach (little by little) and fry for a few minutes until the spinach has “collapsed”.
  4. 4. Don’t worry, 500 g of spinach is a whole bag full and you think that is way too much. But you will see it collapses completely and a small amount remains. Look, that’s all that’s left of the huge spinach door …
  5. 5. Take the spinach off the heat and pour off the liquid. Then take the spinach, squeeze lightly / carefully with your hands, put on a cutting board and chop. In a bowl, season the chopped spinach with salt, pepper and 1 tablespoon of soy sauce and mix with the soya quark alternative as well as the shredded, roasted pine nuts and 2 tablespoons of nutmeg.
  6. 6. Preheat the oven to 190 degrees.
  7. 7. Now prepare the bechamel sauce. To do this, melt 40 g margarine in a saucepan and stir in 35 g flour with a whisk. Before the flour takes on colour, gradually add the plant milk (total 500ml) with constant stirring. Pour in 1 tablespoon of soy sauce and stir in 20 g of yeast flakes. Keep stirring and simmer gently until you get a creamy, delicate bechamel. Season Bechamel sauce with 1 tablespoon of Provence herbs, salt, pepper and optionally with a large pinch of nutmeg. Remove the sauce from the heat.
  8. 8. Tip: You have to see which baking dish fits best. I’m going to try it “dry running” beforehand (see photo below). Since none of my rectangular baking dishes was wide enough to layer two layers of cannelloni rolls side by side, I chose a round baking dish. I was able to store the most pasta rolls in it (15 pieces). If necessary, two layers can be made, but each layer must be covered with sauce before baking. Layering the rolls next to each other works better.
  9. 9. Fill the cannelloni rolls with the spinach quark mixture (I used a small spoon for this, put the rolls vertically and pushed the filling in from above). Cover the bottom of the baking dish with bechamel sauce and layer the filled cannelloni rolls. (If necessary, distribute the rest of the filling around the cannelloni).
  10. 10. Now pour the rest of the bechamel sauce over the pasta rolls so that they are well covered.
  11. 11. Bake the cannelloni rolls in the oven at 190 degrees for 20-25 minutes.
  12. 12. Grind cannelloni with pepper and sprinkle with pine nuts and serve garnished with basil.

10. Spaghetti with vegan dumplings

Ingredients (for 2-3 servings)

For the vegan dumplings (approx. 19 pieces)

  • 50 g onions
  • 80 g crushed green core
  • 2 tbsp vegetable oil for frying
  • 1 tbsp soy sauce
  • 100 g canned kidney beans (240g drained weight)
  • 1 tbsp tomato paste
  • 70 g breadcrumbs (panko)
  • 1 tablespoon of Provence herbs or grated thyme
  • 1 tbsp sweet paprika powder
  • 1 tsp cumin / cumin
  • Salt pepper
  • 1 small Clove of garlic

For the tomato sauce

  • 1 clove of garlic
  • 1 tbsp vegetable oil
  • 4 tbsp tomato paste
  • 400 g chopped tomatoes (1 can / 1 tertrapack)
  • Half a bunch of fresh basil (20 g)
  • Salt pepper
  • 2 tsp sweet paprika powder
  • 1 tsp agave syrup

For the pine nut parmesan

  • 25 g pine nuts (roasted)
  • 1 tablespoon of yeast flakes
  • 1 small Tsp sea salt

Preparation

  1. 1. Peel 50 g of onions and dice finely. Rinse the green meal in a fine sieve under running water.
  2. 2. Heat 1 tablespoon of vegetable oil in a saucepan and sauté the onion cubes. Add the green meal and roast for 2 minutes. Then pour 170 ml of water and add 1 tablespoon of soy sauce. Allow the green kernel to simmer gently for 5 minutes and stir occasionally until all the water has evaporated or has been absorbed. Then swell the green seed meal for 10-15 minutes and let it cool.
  3. 3. Rinse the kidney beans with water and puree with 1 tbsp tomato paste and 1-2 tbsp water in a blender. In a bowl, mix the pureed beans, the cooked green kernel, 70 g breadcrumbs, 1 tablespoon of herbs from Provence, 1 tablespoon of paprika powder, 1 teaspoon of cumin and a strong pinch of salt and pepper and form small balls between your hands. Add a little more breadcrumbs if necessary.
  4. 4. Heat 1 tablespoon of vegetable oil in a pan and fry the balls all around until they lightly colour. At the very end, peel off a small clove of garlic, cut open and add to the pan for the last 1-2 minutes.
  5. 5. For the tomato sauce: Peel the second clove of garlic, chop and fry in 1 tablespoon of vegetable oil. Add 4 tablespoons of tomato paste and let it roast briefly. Add the chopped tomatoes and let the sauce simmer gently for a few minutes. Wash, chop and mix a handful of basil. Season the tomato sauce with salt, pepper, sweet paprika powder and 1 tsp agave syrup or rice syrup. Warm the dumplings in the sauce just before serving.
  6. 6. Cook vegan pasta in plenty of salted water until bite-proof according to the package instructions. Then serve the pasta with tomato sauce, dumplings and garnished with basil.
  7. 7. Who wants to serve vegan parmesan with it. For this simply 25 g roasted pine nuts, 1 tbsp yeast flakes and 1 small. Pound teaspoon of salt in the mortar and sprinkle over the dish.

11. Pure summer mood with filled rondini

I’ll give you a fantastic summer recipe: filled rondini! Not only are they stunning to look at, but their spherical shape makes them packed and baked in the oven. Always eaten rondini? They look just like round zucchini, belong to the “pumpkin party,” and taste like zucchini. The only difference: Rondini are not zucchini and are not ideal for raw consumption! They taste well-filled and baked in the oven. I tell you a perfect summer treat. Simply cut the caps to fill them, but it looks particularly good when you pull them off with a long, thin knife. Now you have to hollow them out, roast them,

Ingredients for 4 servings

For the filled rondini

  • 50 g soy granules or  soybean cutlet
  • 2 tablespoons of gluten-free Tamari soy sauce
  • 1 small Onion or shallot
  • 1 can of black beans or kidney beans (approx. 240g drained weight)
  • 100-120 g corn from the jar
  • 1 tbsp vegetable oil
  • 3 tbsp tomato paste
  • 1 glass or tetra pack of chopped tomatoes (approx. 340 g)
  • 1 tbsp sweet paprika powder
  • 1 tsp cumin
  • salt pepper
  • 1 tablespoon of Provence herbs
  • 4 Rondini
  • 3-4 tablespoons of olive oil
  • Optional: fresh coriander or parsley

Ingredients for the cashew cream (optional)

  • 80 g cahew nuts
  • 1 tsp hot mustard
  • 2 tbsp yeast flakes
  • 1 teaspoon of Provence herbs
  • A pinch of salt
  • 100 ml of plant drink

Preparation

  1. 1. Preparation: If you want to make the delicious cashew cream with the Rondinis, you have to soak 80 g of Cahsean nuts in water for 4-6 hours.
  2. 2. To fill the rondini, first prepare the 50g soybean cutlet. Weigh out 100 g of fine soybean cutlet and rinse well in a sieve under water. Bring the soybean cutlet to the boil in a saucepan with 125 ml of water and 2 tablespoons of soy sauce. Reduce the heat immediately and simmer the soybean chop very gently for 5 minutes until the water is completely absorbed. Then let the soybean curd swell for 10 minutes without adding any more heat.
  3. 3. While the soybeans are simmering, you can sometimes prepare ingredients for the filling: peel an onion or shallot and finely dice. Rinse the beans with water and prepare them. Also rinse the corn and prepare it. Wash the coriander and shake it dry. Wash Rondini, cut the caps either smooth or star-shaped.
  4. 4. Oil the rondini with a spoon.
  5. 5. Then look for a baking dish (or two) in which the rondini fit.
  6. 6. It continues with the preparation of the filling. Heat 1 tablespoon of vegetable oil in a deep pan. Briefly sauté the onion or shallot cubes in it. Add 3 tablespoons of tomato paste (approx. 70g) and briefly roast. Then add the soybeans, the beans, the corn and the mashed or cut tomatoes and juice. Pour 50 ml of water on top. Fry the ingredients briefly (does not have to be long since everything is still in the oven). Season the filling with 1 tbsp sweet paprika powder, 1 tsp cumin, salt and pepper. If you like, add 1 tablespoon of Provence herbs. Chop and add a handful of fresh coriander.
  7. 7. Tip: To save time, I make the filling while the Rondini is left unfilled for 10 minutes in the oven (next step). But if you prepare the filling, it may be a little less stressful for inexperienced cooks because you won’t be under time pressure. Do it according to your skill.
  8. 8. Now preheat the oven to 200 degrees circulating air
  9. 9. Brush and drizzle Rondini with 3-4 tablespoons of olive oil. Oil the caps well too. Pour some olive oil into the mold. Salt the rondini vigorously. Then put Rondini WITHOUT (!) Filling in a preheated oven at 200 degrees for 10-12 minutes. That’s how they cook.
  10. 10. After 10-12 minutes, remove the baking dish from the tube and fill the rondini. Place Rondini in the oven for another 15 minutes at 200 degrees. Then serve hot and enjoy!

12. Vegan crispy pumpkin pizza

This pumpkin pizza is the absolutely perfect autumn soul food!  Because pizza just remains unbeatable. This dream piece will also delight your children. It has a crispy rim, a great crispy base and a creamy cashew cheese topping. It just tastes fabulous. If you like, you can also replace the arugula with spinach.

Ingredients for 1 pizza (2 people)

For the dough

  • 250 g spelled flour type 630
  • 125 ml lukewarm water
  • 0.5 packets of dry yeast (approx.3.5 g)
  • 1 pinch of sea salt

For covering

  • 370 g Hokkaido pumpkin (weight with skin, but without seeds)
  • 1 tbsp coconut oil + 1-2 tsp coconut oil
  • sea-salt
  • 1 tsp sweet paprika powder (or harissa)
  • 1 small Tsp cumin (large pinch)
  • Pepper or coarse chilli flakes
  • 150 g onion (s)
  • 1 tsp agave syrup or rice syrup
  • 1 clove of garlic
  • 1 tbsp lemon juice
  • 1 teaspoon of Provence herbs
  • 50 g arugula (or spinach)
  • 2 tbsp pumpkin seeds (optional)
  • Drizzle some olive oil

For the cashew cheese

  • 2 tbsp cashew butter
  • 15 g yeast
  • 1 tsp hot mustard
  • 1 tbsp potato starch or classic food starch
  • 1-2 teaspoons of Provence herbs
  • sea-salt
  • pepper

Preparation

  1. 1. Start making the dough, as it should rest and go for about 45-60 minutes. Put 250 g of spelled flour with a large pinch of salt in a mixing bowl. Dig a small hole with your hand in the middle and pour the lukewarm water into it. Dissolve dry yeast (or fresh yeast) with a spoon in lukewarm water. Gradually stir in the remaining flour and knead the ingredients into an even dough. As soon as possible, I take the dough out of the bowl onto a lightly floured work surface and knead it vigorously with my hands for at least five minutes until it is very smooth and even. Place the dough ball in a bowl, cover with a light kitchen towel and let rise in a warm place for 45-60 minutes. The dough will roughly double its size.
  2. 2. Preheat the oven to 200 degrees air circulation and cover a sheet with baking paper. In the meantime, you can now prepare the onions and the pumpkin puree.
  3. 3. Wash the pumpkin, remove a piece of pumpkin and dice 370 g of Hokkaido. Place the pumpkin cubes in a bowl and mix with 1 tablespoon of coconut oil and a large pinch of sea salt, 1 teaspoon of paprika powder (or Harissa), a pinch of cumin and a little pepper or chilli flakes.
  4. 4. Peel 150 g of onion, cut into fine rings and put in a second bowl. Sprinkle onion rings with 1-2 tsp coconut oil and mix with 1 tsp agave syrup or rice syrup.
  5. 5. Place the marinated pumpkin cubes with the marinated onion rings side by side on the baking sheet.
  6. 6. I do not mix pumpkin cubes and onion rings because part of the onion rings is added to the pizza at the very end. We put half of the baked onion rings aside to garnish!
  7. 7. Bake pumpkin cubes and onion rings in a preheated oven at 200 degrees for 15 minutes.
  8. 8. After about 15 minutes, take the sheet out of the oven. Peel 1 clove of garlic. Puree the pumpkin pieces and half Of the roasted onion rings with the clove of garlic, 1 tablespoon of lemon juice and 1 teaspoon of Provence herbs in a blender.
  9. 9. IMPORTANT: Let the oven continue to run at a temperature of 200 degrees and put the baking tray back into the oven. Because the pizza will be particularly fantastic if you put the pizza base, which we will make in a moment, directly onto a hot tray with the baking paper. More on that in a moment. So throw away the used baking paper and put it back in the oven with the tin!
  10. 10. Then put all the ingredients specified for the cashew cheese in a saucepan with 180 ml of water and heat with a whisk while stirring until a slightly viscous mass is formed. Season with salt and pepper and then remove from the heat. The cheese sauce is later reheated briefly before it is placed on the pizza.
  11. 11. The pizza dough should have risen nicely after 45-60 minutes. Put the dough on a lightly floured work surface and knead it thoroughly again. Then roll out the dough “pizza-shaped”, that is round, and put it on baking paper.
  12. 12. Tip: Afterwards, if you have time, cover the rolled out pizza dough with a kitchen towel and let it rise again for 15 minutes. You can also skip this short step. However, if you let it go again, the yeast swells again and the dough becomes even looser and more delicious. But it can also be done without this step. Then pull the baking paper with the rolled out (and rested) pizza dough onto the hot baking sheet and bake it in the preheated oven at 200 degrees for 5 minutes without any topping.
  13. 13. Wash a handful of arugula (approx. 50 g). Heat the cheese sauce again so that it is nice and creamy and dilute with a little water if necessary.
  14. 14. After just 5 minutes of baking, take the pizza base out of the oven with the hot tray. Spread the pumpkin puree on the pizza base, spread the remaining roasted onion rings on top and pour about half of the cashew cheese over the topping. Then spread the arugula on the pizza and pour the remaining cashew cheese on top. Bake the pizza in the oven at 200 degrees for 15 minutes. Halfway through the baking time, I brush the edge of the dough a little with olive oil so that it becomes particularly crispy.
  15. 15. Take the pizza out of the oven, sprinkle with pumpkin seeds as desired, grind salt and pepper over it again and serve hot garnished with fresh arugula. If you like, drizzle some olive oil over the pizza.

13. Spinach dumplings in aromatic tomato sauce

Not very Scandinavian, you might think, but hardy spinach abounds here, particularly in winter. Yeah, this is comfort food and will make you feel good on cold evenings. The delicious tomato sauce in this dish reminds me of summer. It has something Mediterranean, fruity – just wonderful. And these incredibly delicious dumplings with spinach. Oh, I’m feeling better now

Ingredients for 4 servings

For the spinach dumplings

  • 1 onion
  • 300 g fresh (baby) spinach
  • 1 tsp soy sauce
  • 200 g natural tofu
  • 200 g (stale) vegan rolls
  • 150 ml soy drink (or another plant drink)
  • 3 tbsp (full fat) soy flour
  • 30-40 g breadcrumbs
  • salt
  • pepper
  • Some freshly grated nutmeg

For the tomato sauce

  • 1-2 tablespoons of vegetable oil
  • 1 large onion
  • 1 small or half a clove of garlic
  • 6 tbsp tomato paste
  • 1 k. Tbsp agave syrup
  • 150 g celery stalks
  • 600 g tomatoes cut into their own juice (or fresh tomato seeded and diced)
  • 1 red (pointed) bell pepper (140 grams)
  • 1 tbsp sweet paprika powder
  • 1 pinch of cumin
  • 1 tsp soy sauce
  • 1-2 tablespoons of Provence herbs or shredded rosemary or some thyme or similar
  • salt and pepper
  • A handful of fresh parsley (you could also use basil if available)

Preparation

  1. 1. Peel the onion and a small clove of garlic for the tomato sauce and chop finely.
  2. 2. Wash 150 g celery stalks, cut in half lengthways and cut into small pieces. Wash a dash of red pepper, remove the core and cut finely.
  3. 3. Heat 1-2 tablespoons of vegetable oil in a pan. Sweat the onion and garlic pieces. Then add the peppers and celery pieces and fry briefly. The ingredients with a small Drizzle with teaspoon of agave syrup and briefly caramelize. Add 6 tablespoons of tomato puree, fry briefly and then add the diced tomato pieces and 100-150 ml of water (if you like, you can also add a dash of red wine, it tastes great!). Simmer the sauce for five minutes. Stir again and again and stretch with water as you like (if you use fresh tomatoes, you will need a little more water).
  4. 4. Season the sauce with a tablespoon of sweet paprika powder, a pinch of cumin, 1 teaspoon of soy sauce and 1-2 tablespoons of Provence herbs. Season with salt and pepper. Finally, wash a handful of parsley, shake dry, chop and mix in. Then put the sauce aside. We then reheat it just before serving.
  5. 5. Peel an onion for the spinach dumplings and cut very finely. Wash 300 g spinach and drain.
  6. 6. Heat 2 tablespoons of oil in a pan. Sweat the onion cubes in hot fat. Then add the spinach and let it fall together. Let the spinach simmer briefly. Important: Drain the escaping liquid as thoroughly as possible. Season the spinach with 1 teaspoon of soy sauce, a small pinch of salt and a large pinch of freshly grated nutmeg. Let the spinach cool down briefly. Drain the liquid again (I squeeze out the spinach on the edge of the pan with a wooden spoon, tilt the pan slightly, let the liquid flow together and pour it out carefully).
  7. 7. Mix / stir three heaped tablespoons of soy flour in a large mixing bowl with 6 tablespoons of the measured soy milk (total 150ml). Cut 3 vegan (hard) rolls into very fine cubes and add them. Add 30 grams of breadcrumbs and pour the rest of the plant milk over everything. Crumble a small pack of natural tofu into it. Then pepper the mixture, salt well, chop the spinach and add it.
  8. 8. Knead all ingredients firmly and let swell for 5 minutes. Knead in more breadcrumbs if necessary. The dough should be easy to shape and not too slippery. You should be able to form quite firm nocks with your hand. Shape the dumplings with dry hands and place them side by side on the work surface. If you like, you can of course also form “spinach dumplings” if you prefer.
  9. 9. Tip: As just written, please do not dampen your hands when “shaping dumplings”. If you have too much dough on your hands, wash them and dry them before you form further dumplings. Otherwise the dumplings will not hold well when cooking and everything will be a slippery affair.
  10. 10. Heat water in a large saucepan and lightly salt. The water should boil but not overflow. Then carefully slide the dumplings into the boiling water and let them soak in the boiling water for about 10 minutes until they all float on the surface. At the same time: reheat the tomato sauce.
  11. 11. Take the dumplings out of the water with a ladle and drain. Divide the hot tomato sauce on plates and add the dumplings. Serve spinach dumplings with freshly ground pepper and garnish with parsley.

14. Pasta with Brussels sprouts pesto and roasted crumbs

When times get shorter and temperatures fall, it is not only the time for a scarf and jacket but also a winter vegetable, which is especially delicious: Brussels blossoms! He likes it cold, preferably a little frost. Brussels sprouts are primarily cultivated in the Netherlands, Belgium, and the UK. Since it was raised in Belgium, it is also known as “Brussels Cabbage.”

What delights but makes other people turn their noses. Since Brussels’ flavour sprouts polarize: some love it, some don’t like the slightly coaly, bitter taste.

Ingredients for 2 servings

  • 250 g durum wheat pasta (e.g. vegan spelled pasta)
  • sea-salt
  • 400 g Brussels sprouts
  • 1 (red) onion (50-70 g)
  • 2 tablespoons of olive oil
  • 1 tsp agave syrup
  • 1 pinch of cumin (1/2 tsp)
  • 1 small Clove of garlic
  • 35 g flaked almonds
  • 15 g of roasted pine nuts
  • 2 tbsp yeast flakes
  • 1 tbsp lemon juice
  • Coarsely ground black pepper
  • 4 tablespoons of olive oil
  • 60 g breadcrumbs
  • 30 g margarine ( use organic Alsan)

Preparation (35 minutes)

  1. 1. Preheat the oven to 200 degrees circulating air. Place baking paper on a baking sheet.
  2. 2. Wash the Brussels sprouts, slightly shorten the hard stalk and quarter it.
  3. 3. Peel and halve an onion and cut into fine strips. Mix the sliced ​​Brussels sprouts with the onion strips in a bowl. Season the Brussels sprouts and onions with 2 tablespoons of olive oil, 1 teaspoon of agave syrup, a little sea salt and a pinch of cumin. Put the Brussels sprouts on the baking paper.
  4. 4. Let the Brussels sprouts and onion strips cook for approx. 10-12 minutes at 200 degrees, until the Brussels sprouts are tender. Caution: take the Brussels sprouts out of the oven earlier if the leaves get too dark, because the cooking time can vary depending on the type and age of your oven.
  5. 5. Note: If you don’t want to cook the Brussels sprouts in the oven, you can also boil them briefly in hot water (so that they still have a slight bite) and sauté the onions in a pan with a little oil. However, I prefer the oven variant, because then the slightly nutty aroma of the Brussels sprouts is better to taste.
  6. 6. In the meantime, heat 30 g margarine (e.g. Alsan) in a pan and let it melt. When the margarine is hot, add 60 g breadcrumbs and fry until golden brown over medium heat. Stir again and again so that the breadcrumbs do not burn. Lightly salt breadcrumbs. Then set aside.
  7. 7. 120 g of the fried Brussels sprouts (so only a part) together with 2 tablespoons of yeast flakes, 1 tablespoon of lemon juice, 1 small. Put the peeled clove of garlic, 35 g of flaked almonds, a little pepper, 15 g of roasted pine nuts, 3 tablespoons of water and 4 tablespoons of olive oil in a blender.
  8. 8. Set the remaining Brussels sprouts aside. Because it is only mixed with the pasta at the end.
  9. 9. After the pesto is ready and part of the Brussels sprouts have been set aside, the pasta can be freshly cooked. Simply take your favorite vegan pasta variety and cook it bite-proof with a large pinch of salt according to the package instructions. This usually takes 10-14 minutes (the cooking time may vary depending on the type of pasta).
  10. 10. When the pasta is firm and tasty, drain the water and briefly rinse the cooked pasta with warm water (then it will not stick together). Mix the cooked pasta in a bowl with the Brussels sprouts pesto and arrange on two plates. Divide the remaining Brussels sprouts into the portions and enjoy the pasta with the toasted breadcrumbs.

15. Mediterranean Mung Bean Spinach Frittata

You’re mistaken if you think that vegans have to do without a soft, tasty frittata or fall back on commercially created egg substitutes! In the past I made vegan frittatas from chickpea flour, and they were delicious (e.g. this frittata chickpea).

Ingredients for a frittata

  • 1 tablespoon of olive oil
  • 100 g (red) onions
  • 1 clove of garlic
  • 1 yellow or red pepper | approx. 180 g
  • 250 g peeled and halved mung beans * (* Amazon Affiliate Link)
  • 200 ml of plant milk, e.g. unsweetened almond milk or oat milk
  • 3 tbsp chickpea flour
  • 0.5 tsp cumin
  • 2 tsp sweet paprika powder
  • 0.5 tsp turmeric (turmeric)
  • 2 tsp sea salt
  • Coarse black pepper
  • 1.5 tbsp herbs of Provence
  • A handful of fresh parsley
  • 3 sprigs of rosemary
  • 200 g spinach or baby spinach or chard
  • 100 g cocktail tomatoes or small cherry tomatoes
  • A little vegan butter to grease the quiche pan

Preparation

  1. 1. The peeled mung beans  intensive rinse in a colander until the water runs clear. Then put the peeled mung beans in a large bowl and soak them in plenty of water overnight (let them soak for at least 6-8 hours). Choose a large bowl and add a lot of water when soaking, as the mung beans swell strongly and their mass almost quadruples. This is what 250 g of mung beans look like after soaking for around 8 hours:
  2. 2. Grease the quiche pan with plenty of vegan butter/margarine and prepare it. Preheat the oven to 200 degrees.
  3. 3. Peel and chop onions. Peel the clove of garlic and dice finely. Then heat 1 tablespoon of olive oil in a pan and fry the onion and garlic cubes in it. Then prepare the lightly browned onion and garlic cubes.
  4. 4. Wash, core and dice the bell pepper. Wash spinach well. Wash parsley, shake dry and chop.
  5. 5. Drain the soaked water of the peeled mung beans and rinse the mung beans again under clear water. Then puree the mung beans together with 200 ml of plant milk, 3 tablespoons of chickpea flour, 1 tablespoon of olive oil, cumin, turmeric, 1 tablespoon of Provence herbs, sweet paprika powder, sea salt and plenty of pepper in a blender.
  6. 6. Put the mung bean puree in a bowl. Add the chopped parsley, the fried onions and a few chopped rosemary needles and stir in.
  7. 7. Then fold in the chopped peppers and 200 g of washed leaf spinach, roughly chopped.
  8. 8. Pour the mung bean mixture into the well-greased (!) Quiche pan and smooth it out. Wash the cocktail tomatoes, halve them and put them on the frittata. Gently press the tomatoes into the mixture. Salt and pepper the frittata again and add 0.5 tbsp of Provence herbs. Place the frittata with two sprigs of rosemary in the oven preheated to 200 degrees.
  9. 9. Bake the frittata for 35 minutes at 200 degrees. Remove the sprigs of rosemary halfway through the baking time. At this point, you have already given off enough aroma and are otherwise only burning.
  10. 10. Take the frittata out of the oven after the baking time and let it cool for about 15-20 minutes. Carefully remove the frittata from the edge with a knife and lift it out of the mold.
  11. 11. Serve the frittata drizzled with virgin olive oil and sprinkle with a little parsley.

16. Vegan pizza with eggplant base

A low carb eggplant pizza recipe that uses sliced eggplant instead of a carb-heavy breaded crust. Tons of flavor and super simple to assemble, this recipe is gluten-free, vegetarian and vegan-friendly.

Ingredients for a pizza

For the dough base

  • 550 g eggplant / n
  • 1 tsp sea salt
  • 5 tablespoons of olive oil
  • 3 sprigs of thyme (optionally 1 tsp dried/rubbed from the spice shaker
  • 1 clove of garlic
  • 0.5 tsp cumin
  • 1 tsp sweet paprika powder sweet or harissa (spice mix)
  • Coarse black pepper
  • 1 tablespoon of Provence herbs
  • 400-425 g chickpea flour
  • 4 tablespoons of crushed flax seeds

For the tomato sauce and topping

  • 1 tomato or 4-5 small garden/cocktail tomatoes (as shown in the photo of the ingredients) approx. 100 g
  • 80 g dried tomatoes
  • 4 tbsp tomato paste
  • 1 tablespoon of Provence herbs
  • Salt pepper
  • 5 thin slices of eggplant
  • 1 / 4-1 / 2 yellow peppers | depending on size
  • 5 pickled artichokes
  • 2 mushrooms
  • A couple of olives
  • 4 sprigs of fresh thyme
  • 1 tbsp high quality, virgin olive oil
  • Some fresh basil leaves for garnish

Preparation

  1. 1. Preheat the oven to 200 degrees circulating air.
  2. 2. Cut the leaf end of the eggplant / s, cut the eggplant / s into quarters or eighths and cut into pieces. Mix the eggplant pieces in a baking dish with 5 tablespoons of olive oil, a few leaves of fresh thyme and approx. 1 teaspoon of salt.
  3. 3. Place the mold in the preheated oven for 30 minutes. Stir eggplant pieces with a fork after about 15 minutes of baking time so that the pieces cook evenly.
  4. 4. In the meantime, you can already prepare the tomato sauce for the topping. To do this, remove the stalk of tomato or chop 5 cocktail tomatoes. Put the fresh tomato (n pieces) together with 80 grams of dried tomatoes, 4 tbsp tomato paste, herbs of Provence and coarse black pepper in a blender. If necessary, dilute the sauce with a little olive oil.
  5. 5. Tip: Be careful when salting the sauce, because dried tomatoes are often already slightly salty. Better to season the sauce with salt at the end.
  6. 6. Take the cooked eggplant pieces out of the oven and let them cool briefly.
  7. 7. Put the eggplant pieces in a blender with a peeled clove of garlic, cumin, paprika or Harissa, a little pepper and herbs from Provence and mash them finely.
  8. 8. Then mix the aubergine puree in a bowl with 400-425 grams of chickpea flour and 4 tablespoons of crushed flaxseed, knead well and form a dough ball. If the dough does not become firm enough, simply add a little more chickpea flour until a ball can be formed.
  9. 9. Cover a baking sheet with baking paper. Press the ball of dough flat on the baking paper. Place a second baking paper over it and roll out / roll out the pizza with a rolling pin in between. Then peel off the top baking paper.
  10. 10. Prick the pizza several times with a fork and place in the oven at 200 degrees top and bottom heat for approx. 12 minutes until the edge begins to brown.
  11. 11. Take the pre-baked pizza base out of the oven and spread the tomato sauce evenly over it with a spoon. Pizza base to occupy at will. I chose fine aubergine slices, peppers, pickled artichokes, olives and a few finely chopped mushrooms for the topping. Sprinkle fresh thyme or flakes of thyme on the pizza before baking.
  12. 12. Bake the pizza in the oven at 220 degrees top and bottom heat for another 10-12 minutes and enjoy!

17. Mediterranean oven-baked potatoes with cashew aioli

Ingredients

For the baked potatoes

  • 1 kg of potatoes
  • 1.5 tbsp sea salt (for the cooking water)
  • Coarsely ground black pepper
  • sea-salt
  • 4 sprigs of rosemary
  • 10-12 tablespoons of olive oil

For the cashew aioli

  • 120 g cashew nuts soaked overnight, but at least 4 hours
  • 1-2 cloves of garlic
  • 3 tbsp lemon juice
  • 1 tsp hot mustard
  • 6 tbsp soy cuisine (or rice cuisine or oat cuisine or similar)
  • sea-salt
  • pepper
  • 2 tbsp brine of sour cucumbers

For the topping

  • 3 spring onions
  • 80-100 g of dried pickled tomatoes
  • 5 green, pitted and herb olives
  • A handful of fresh parsley

Preparation

  1. 1. Soak cashew nuts in water overnight, but at least 4 hours.
  2. 2. Wash the potatoes thoroughly and prepare them (do not peel them!).
  3. 3. Put water in a saucepan and dissolve 1-2 tablespoons of salt in it with a whisk. Bring water to the boil and put the potatoes in. If the water is bubbling heavily, reduce the heat slightly and, depending on the size, boil the potatoes for 25-30 minutes until you can prick them in with a fork and they feel nice and soft inside.
  4. 4. In the meantime, prepare the cashew aioli. Drain the water from the soaked cashew nuts and put the cashew nuts in a blender. Add 1-2 peeled cloves of garlic, 3 tablespoons of lemon juice, 1 teaspoon of spicy mustard, 6 tablespoons of soy cuisine, a pinch of salt, a little pepper and 2 tablespoons of cucumber water and puree everything creamy and fine in a blender. Season the aioli with salt, pepper and lemon juice again. If necessary, dilute with a little cold water.
  5. 5. Preheat the oven to 220 degrees top and bottom heat.
  6. 6. Drain the cooked potatoes and briefly put them in cold water so that they cool down a bit and you don’t “burn your paws”. Then place the potatoes on a sheet of baking paper with a sufficient distance between them and use a potato masher to carefully spread them apart or flatten them.
  7. 7. Tip: If you don’t have a potato masher, just take a bowl or bowl and gently flatten the potatoes with the bottom.
  8. 8. Put 2-2.5 tablespoons of olive oil on each flattened potato. Sprinkle potatoes with sea salt and coarse pepper. Put the rosemary sprigs and finely chopped rosemary needles over it and push the tray into the oven at 28 ° C for 28-28 minutes.
  9. 9. Dab the oil off the pickled tomatoes with some kitchen paper and cut the tomatoes into small pieces. Wash the spring onions and cut them into fine rings. Chop olives into small pieces. Wash and chop a handful of parsley.
  10. 10. When the potatoes are browned and slightly crispy after about 25 minutes of baking, take them out of the oven.
  11. 11. Spread the potatoes on plates, add a little salt and pepper and drizzle the aioli over them. Serve oven-baked potatoes sprinkled with chopped tomatoes, olives, parsley, and spring onions and enjoy warm from the oven. If you like, add a few drops of high-quality olive oil to the potatoes.

18. Quick, fruity tomato and celery soup

Soups of all kinds are, of course, primarily popular in cooler seasons. In summer, on the other hand, melon and cucumber cold dishes or gazpacho are served. But not everyone is a friend of cold soups. So it’s a good thing that this wonderfully aromatic tomato and celery soup simply tastes great in every season and especially in summer. You can serve them hot or cool. The juicy, fruity tomatoes and the tart taste of celery make this soup a delicious treat.

Ingredients

  • 3 tablespoons of olive oil
  • 2 (red) onions | approx. 150 g
  • 1 clove of garlic
  • 1 kg of tomatoes
  • 1 small celery | 5 sticks for the soup, another 4 for decoration
  • 800 ml vegetable broth
  • 1 tbsp agave syrup
  • 2 tbsp dark balsamic vinegar
  • 1 tsp soy sauce can simply be omitted for a soy-free variant
  • 4-5 tbsp tomato paste
  • A dash of red wine to extinguish can be replaced by 50 ml of additional broth
  • 3 bay leaves
  • A small sprig of rosemary
  • Who likes: 3 tbsp oatmeal cuisine or another plant cuisine for even more creaminess
  • 1 teaspoon of herbs of Provence optionally fresh herbs such as oregano, thyme & rosemary
  • 1 tbsp sweet paprika powder
  • salt and pepper

Preparation

  1. 1. 5 Shorten the celery stalks a little, remove hard spots, and largely set green leaves aside. Cut the celery stalks into small pieces.
  2. 2. Wash the tomatoes, cut them in half, and cut out the stalk in a wedge shape. Eighth tomatoes. Peel onions and garlic. Cut both into fine cubes.
  3. 3. Prepare 800 ml of vegetable broth.
  4. 4. Heat olive oil in a pot. Fry onion and garlic cubes for 3-4 minutes and deglaze with balsamic vinegar. Roast 4-5 tablespoons of tomato paste in it. Add tomato and celery pieces. Fry everything together again vigorously and let it caramelize with a little agave syrup. Deglaze with a dash of red wine or vegetable stock. Then bring the whole thing to the boil with 600 ml of broth. Add bay leaves and a sprig of rosemary to the soup and then simmer over medium heat for 15-20 minutes with the lid slightly tilted.
  5. 5. Remove the rosemary sprig and bay leaves, add the remaining broth to the soup and puree it with a cutting stick until it has a smooth, fine consistency. Season soup with Provencal herbs, paprika powder, salt, and pepper. Then season with a little bit of soy sauce and a little agave syrup.
  6. 6. If you want, stir in a little oat cuisine or another plant cuisine for even more creaminess. Finally, let the soup steep for another 10 minutes on low heat. Finally, season again with salt and pepper.
  7. 7. Chop a little celery green. Arrange the soup in deepened plates, sprinkle with chopped celery, and a lot of freshly ground pepper. Serve the soup with a small, young celery stick to nibble on.

19. Vegan potato gnocchi with pesto rosso

Fresh, homemade gnocchi is a very special treat. They are quickly produced with a few simple ingredients and are much juicier and more tender than the usual finished goods. Gnocchi can be brought to the table in many different ways. Here in this recipe, you can combine the fresh gnocchi with red pesto, arugula, and some pickled artichokes, olives, and a few pieces of walnut. But of course, you can also serve gnocchi with green pesto, “fa olio”, combined with tomato sugo and other vegetables. Come on, give your hunger what he wants …

Ingredients for 4 servings

For the gnocchi

  • 700 g flour-boiling potatoes (there is also a “predominantly” hard-boiling variety)
  • 200 g wheat flour type 550 or spelled flour type 630
  • 50 g durum wheat semolina
  • sea-salt
  • A pinch of freshly grated nutmeg
  • 1 small teaspoon of turmeric | for a nice yellow color (optional)

Other ingredients for the dish

  • 20 gl walnuts
  • 4 small pickled artichokes per serving
  • Black pitted olives
  • A handful of arugula salad
  • 1 teaspoon of herbs of Provence grated
  • 4-5 sprigs of fresh thyme

For the pesto

  • 100 g of dried tomatoes in oil
  • 25 g roasted pine nuts
  • 25 g walnuts
  • A quarter of red chili pepper (dose according to individual hotness sensation)
  • 1 tbsp sweet paprika powder
  • 2 teaspoons of Provence herbs and / or fresh herbs, such as thyme and rosemary
  • 3 tablespoons of fruity olive oil
  • 1 small clove of garlic
  • Some sea salt

Preparation

  1. 1. Cook the potatoes in a large saucepan with hot salted water.
  2. 2. While the potato is cooking, prepare the pesto rosso. Put all the ingredients specified for this in a blender and process to an even mass. Dilute the pesto with olive oil as desired.
  3. 3. As soon as the potatoes are cooked after about 15 minutes, drain the water and let the potatoes cool for 5 minutes. Peel the potato and press through a potato press.
  4. 4. Put the pressed potatoes in a bowl together with the flour, durum wheat semolina, a pinch of sea salt, a large pinch of grated nutmeg and a pinch of turmeric (optional).
  5. 5. Knead the ingredients well with both hands. As soon as the mass becomes “dough-like”, drop it on a well-floured work surface and process by hand for about 3 minutes to a smooth dough.
  6. 6. Cut off small sections and form each into a ball. Roll out each ball on a floured surface little by little sausage-shaped, fairly thinly. Cut off large pieces of gnocchi. Press in the typical ribbing with a fork. Hold the gnocchi firmly with your thumb and index finger on the side or hold them together so that they are not crushed by the fork.
  7. 7. Tip: Make the gnocchi about a third smaller than the desired final size, as they expand a little when cooking.
  8. 8. Heat a large saucepan with saltwater. Let the gnocchi simmer in hot water for about 4 minutes until they float to the surface. Drain the water and sauté gnocchi just before serving in a pan with 1-2 tablespoons of olive oil and a large pinch of herbs from Provence until they get a little color.
  9. 9. Mix gnocchi with pesto stew and arrange on the plates with a little rocket, artichokes, and olives. Give a little pesto on top and refine the portions with fresh thyme. Finally, chop some walnuts and sprinkle over them.

20. Vegan clear minestrone

Vegan Minestrone (Gluten-free) soup is simple to make in less than an hour. It is a delicious soup filled with new vegetables, beans, and pasta.

Ingredients

For the vegetable broth

  • 1-2 tablespoons of vegetable oil
  • 1 onion
  • 3 slices / 150 g celeriac
  • 1-2 parsley roots (approx. 150-200 g)
  • 3 medium-sized carrots
  • 1/2 stick leek (approx. 150g)
  • Half a red pepper
  • A bunch of fresh parsley
  • A dash of white wine (optional / can be omitted)
  • 2-3 bay leaves
  • 4 juniper berries | lightly pressed
  • 3 allspice seeds
  • 1 tbsp agave syrup
  • 2 tbsp soy sauce
  • salt

Other ingredients for the minestrone

  • Half a zucchini | Quantity individually – according to taste
  • 1 potato
  • 100 g green frozen beans
  • Drain 100 g of white beans
  • 4 florets frozen broccoli
  • Half a cup full of frozen peas
  • Carrot
  • Red peppers

Preparation

  1. 1. “Debark” 2-3 slices of celery and cut into small pieces, wash the parsley root and cut into pieces and also wash the leek and cut into rings or larger pieces. For carrots and red peppers, choose the size of the piece as you might later want to use it as a soup inlay. I also quarter a potato at this point and am already cooking it. Because I like to have potatoes in my minestrone and later take them out again.
  2. 2. Heat 1-2 tablespoons of vegetable oil in a large saucepan. Peel the onion and cut in half. Roast the onion on the cut surfaces until they are brown but not burnt. Tip: Pick up one of the onion skins and cook with. This also gives the vegetable broth a nice color.
  3. 3. Then add the celery, carrots, peppers, parsley root and leek and briefly fry with. Add a little agave syrup and let the ingredients briefly caramelize. First deglaze with two tablespoons of soy sauce, then with a dash of white wine. If you want to leave out the wine: no problem, then pour in about 1.75 liters of water. Otherwise: Add a shot of wine, let the alcohol evaporate briefly and then add the water.
  4. 4. Add all the remaining ingredients in the soup: parsley, allspice, juniper grains, onion skin and bay leaves. Bring the soup to a boil, then reduce the heat and let it simmer for about 20-25 minutes.
  5. 5. Pour the entire broth through a sieve into a new saucepan. Season the broth with salt and if necessary with soy sauce.
  6. 6. For the soup inlay: I take a portion of the vegetable broth and add portions of the carrot, paprika and potato from the boiled-out remains, cutting the potato, which is now done, into small pieces. I drain white beans and add them as well.
  7. 7. For the zucchini, I remove most of the core before I cut it into small pieces and let it steep in the soup. I take green beans, broccoli florets and peas individually from the freezer. Of course, all ingredients can also be added fresh, but should then simmer gently in the broth for about 10 minutes. Serve the soup hot.