Stew & Dumplings, Fried Breakfast, Chocolate Beetroot Cake, and Nutrition

This week is full days menu of vegan food - starting with a fried breakfast we talk about how to make scrambled tofu, we then move on to eating chocolate cake made using beetroot, gently drifting into an evening meal of skew with dumplings.

We then take a look at a fabulous nutrition chart which gives you simple and easy ideas on how to make sure your nutrition stays balanced on a vegan diet.

Please feel free to comment on this post by visiting the episode page https://govegan.online/uncategorised/stew-dumplings-fried-breakfast-chocolate-beetroot-cake-and-nutrition/

Resources and show notes

• Smoked paprika baked beans - https://www.eatyourbooks.com/library/recipes/1933353/paprika-baked-beans
• Liz Cook nutrition chart - https://www.lizcookcharts.co.uk/
• Scrambled tofu recipe - please scroll down
• Chocolate brownie recipe - please scroll down

Scrambled Tofu

INGREDIENTS

• 1 block firm tofu (smoked works best) - or 1/2 block firm and 1/2 pack silken tofu
• The soya milk (only required if you are not using silken tofu)
• 1 tsp turmeric
• 1 tsp garlic granules
• 1 tsp ground cuminat
• 1/2 tsp kala namak

METHOD

If you are using a whole block of firm tofu, break it in half, then place half in the food processor and drizzle in the soya milk until you have a thick cream consistency.

Alternatively, use Silken tofu.

Place into a saucepan with the spices and warm through. Towards the end crumble in the remaining half a block of firm tofu.

Chocolate beetroot brownies: 

this is a veganised recipe from Riverford

INGREDIENTS

• 250g dark chocolate, chopped
• 200g vegan spread
• 1 tbsp Tia Maria or other liqueur (optional)
• 250g beetroot, cooked (baked in foil is best)
• 3 flax eggs (1 tbsp flax seed, 2 tbsp water, mixed a left to sit for 5 mins)
• A drop of vanilla extract
• 1 tsp apple cider vinegar
• 200g caster sugar
• 50g cocoa powder
• 1 tsp bicarb
• 50g rice flour (ground rice)
• 1 tsp gluten free baking powder
• 100g ground almonds

METHOD

Preheat oven to 180°C/Gas 4. Use baking parchment to line a rectangular tin, roughly 28x18cm.

Put the chocolate and butter in a large bowl and place it over a pan of simmering water, making sure the water doesn’t touch the base of the bowl. Leave to melt, then remove from the heat and stir in the Tia Maria, if using.

Purée the cooked beetroot in a food processor. Add the flax eggs, followed by the vanilla, apple cider vinegar and sugar, and mix until smooth.

Sift the cocoa powder, rice flour, bicarb and baking powder into a bowl and stir in the ground almonds. Stir the beetroot mixture into the melted chocolate and then fold in the dry ingredients.

Pour the mixture into the tin and bake in the oven for 30–35 minutes, until just firm to the touch. It’s important not to overcook brownies; a skewer inserted in the centre should come out slightly sticky. Leave to cool in the tin and then cut into squares.