VEGAN SEITAN “CHICKEN STYLE” POT PIE

Ingredients (Makes 4 servings)

For the Filling:

• 1 tbsp olive oil
• 1 small onion, diced
• 2 cloves garlic, minced
• 1 cup seitan, diced (~30g protein)
• 1 cup mushrooms, sliced
• 1/2 cup green peas (frozen or fresh)
• 1 medium carrot, diced
• 1 cup unsweetened soy milk (or other high-protein plant milk)
• 1/2 cup vegetable broth
• 1 tbsp soy sauce
• 1-2 tbsp nutritional yeast
• 1 tbsp cornstarch (or flour) mixed with 2 tbsp water (for thickening)
• 1/2 tsp thyme, oregano, basil *This sort of thing*
• 1/2 tsp black pepper
• Salt to taste

For the Puff Pastry Crust:

• 1 sheet vegan puff pastry, thawed
• 1 tbsp plant-based milk for brushing

Instructions

1. Preheat the oven to 400°F (200°C).

2. Cook the filling:

   • Heat olive oil in a pan over medium heat. Sauté the onion and garlic until soft.
   • Add the seitan and mushrooms, cooking for about 5 minutes until lightly browned.
   • Stir in the peas, carrot, soy sauce, thyme, black pepper, and nutritional yeast. Cook for another 2 minutes.

3. Make it creamy:

   • Pour in the vegetable broth and soy milk, bringing it to a gentle simmer.
   • Stir in the cornstarch slurry and cook until thickened (about 3 minutes).
   • Taste and adjust seasoning as needed. Remove from heat.

4. Assemble the pie:

   • Transfer the filling into a 9-inch pie dish or individual ramekins.
   • Roll out the puff pastry slightly and place it over the filling, trimming excess if needed. Press the edges to seal.
   • Brush the top with plant-based milk and cut a few small slits for steam to escape.

5. Bake:

   • Place in the preheated oven and bake for 20–25 minutes or until the pastry is golden and crisp.

6. Serve:

   • Let it cool for a few minutes before serving. Enjoy your high-protein, hearty vegan pie!

Nutrition Estimate (Per Serving)

• Calories: ~580 kcal
• Protein: ~30g
• Carbs: ~65g
• Fats: ~22g

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High-Protein Vegan “Chicken” Alfredo with Peas

Ingredients (Serves 3 – 4)

For the sauce:

• 1 block (12 oz) silken tofu
• 2 tablespoons nutritional yeast
• 1/4 cup unsweetened plant-based milk (almond, soy, or oat)
• 2-3 cloves garlic, minced
• 1 teaspoon onion powder
• 1 teaspoon salt (or to taste)
• 1/4 teaspoon black pepper
• 2 tablespoons lemon juice
• 1/4 cup vegan parmesan (optional, for extra richness)

For the seitan marinade:

• 8 oz seitan, sliced into strips
• ¼ cup of veg stock
• 1/2 teaspoon garlic powder
• 1/2 teaspoon onion powder
• 1/4 teaspoon smoked paprika (optional)
• 1/2 teaspoon turmeric
• 1 teaspoon nutritional yeast
• 1/2 teaspoon salt
• 1/4 teaspoon black pepper
• 2 tablespoons soy sauce
• 1/4 cup vegetable broth

For the pasta:

• 12 oz fettuccine or linguine (use whole grain or chickpea pasta for extra protein)
• 1 tablespoon olive oil (for cooking seitan)
• 1 cup frozen peas, thawed
• 1 red onion and a couple chilis sauteed in the pan before tossing in the seitan
• Fresh parsley, chopped (for garnish)

Instructions

1. Marinate the Seitan:
• In a small bowl, mix the veg stock, garlic powder, onion powder, smoked paprika, turmeric, nutritional yeast, salt, and pepper with the soy sauce and vegetable broth.
• Add the sliced seitan to the marinade, ensuring it is well coated. Let it sit for at least 15–30 minutes to absorb the flavors.
2. Cook the Pasta:
• Bring a large pot of salted water to a boil. Cook the pasta according to package instructions until al dente. Reserve 1/2 cup of pasta water before draining. Set the pasta aside.
3. Prepare the Sauce:
• In a blender, combine silken tofu, nutritional yeast, plant-based milk, garlic, onion powder, salt, pepper, and lemon juice. Blend until smooth and creamy. Adjust seasoning to taste. If the sauce is too thick, add a bit more plant-based milk.
4. Cook the Seitan:
• Heat 1 tablespoon of olive oil in a large skillet over medium heat. Add the marinated seitan and sauté until golden brown on both sides, about 5–7 minutes. Remove from the skillet and set aside.
5. Heat the Sauce:
• In the same skillet, pour in the blended sauce and warm over low heat, stirring occasionally. If needed, add a splash of the reserved pasta water to loosen the sauce.
6. Combine Pasta and Sauce:
• Add the cooked pasta to the skillet with the sauce. Toss to coat the pasta evenly. Stir in the thawed peas and cooked seitan strips, cooking for another 2–3 minutes until everything is heated through.
7. Serve:
• Divide the pasta among plates or bowls. Garnish with fresh parsley and a sprinkle of vegan parmesan if desired. Serve immediately and enjoy!

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Vegan Tofu and Mushroom Enchiladas

PRIOR TO BEGINNING: 

Preheat the oven to 200C

You will need:

• Blender
• Caseerole Dish
• Large Frying Pan
• Large saucepan
• Tofu Press or some books and a cloth will work*
• Cheese Grader

INGREDIENTS

FOR THE ENCHILADAS

2 onions

1-2 fresh chilis if you like spicy

300g Mushrooms*

1 Block of extra firm tofu, pressed and drained*

1 tsp Paprika (Heaping Tsp)

½ tsp Chili Powder (Optional)

4 – 6 Wholewheat Tortilla Wraps (Dependent on size and how full you want them)

*Can substitute tempeh, jackfruit or any meat substitute – All work well

FOR THE SAUCE

3 TBSP hot sauce

3 – 4 Tomatoes or a handful or two of cherry tomatoes

3 TBSP Tomato Paste

2 Garlic Cloves

2 – 3 TBSP Oil

1 tsp Cumin

150ml water

2 tbsp gram flour or sub normal flour

1 tsp Paprika

Salt and pepper to taste

FOR THE TOPPING

250g grated plant-based cheese

Drizzle of hot sauce

A sprinkle of fresh coriander leaves

Make the sauce

• Place all of the sauce ingredients into a blender and blend until smooth.
• Pour the mixture into a pan over a medium heat and bring to a boil.
• Once boiling, turn down the heat and simmer for 5-6 minutes until thickened.

Cook the filling

• Peel and slice the onion
• Slice or dice the mushrooms and a fresh chili or two
• Drain and crumble the tofu.
• Place a large pan over a medium heat and add a drizzle of olive oil.
• Once warm, add the sliced onions and a pinch of salt.
• Mix well and cook for 5-10 minutes until soft
• Add the chili(s) and cook for another minute or so
• Once soft, add the mushrooms and crumbled tofu and cook for another 10 minutes.
• Add the paprika and cook for 1 minute, then spoon in 5 tablespoons of the enchilada sauce.
• Heat the sauce through the mixture for a couple minutes until all the goodness soaks in

Assemble the dish

• Pour half of the sauce onto the bottom of a baking dish and top with a good amount of grated cheese.
• Spoon equal amounts of the cooked mushroom and tofu mixture into each tortilla and wrap up each one before placing in casserole dish and topping with the remaining sauce. 
• Once you have all of the wrapped tortillas in a line in the pan, top with the rest of the sauce and sprinkle over the remaining cheese and cook in the oven for 20 minutes.

Time to serve

• Once cooked, remove the dish from the oven and drizzle with hot sauce.
• Sprinkle with some black pepper and garnish with coriander leaves.

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High Protein Vegan Tempeh Stuffed Peppers

Yum! What a delicious dish. 

It’s like a taco packed into a little sweet vessel of pepper. 

Ingredients

• 1 – 2 tsp olive oil
• 2 red onions
• 4 garlic cloves
• 2 chilis
• 1 Head of Cauliflower
• 3 TBSP Soy Sauce
• 1/2 Lime Squeezed
• Salt and pepper to taste
• 1 Pack of Tempeh
• 5 Red Peppers
• Handful of Corn
• Some Baby Tomatoes
• Smoked paprika
• Cumin
• Chilli Powder
• Dash Cayenne Pepper

Directions

1. Prepare your vegetables, dice onions, one pepper, chop garlic and chilis, get the corn and tomatoes ready and set all of it to the side. 
2. Grate cauliflower down into rice size pieces using a cheese grater or a food processor on a pulse setting.
3. Cut your remaining 4 onions and de-seed them, ready to be stuffed. 
4. Marinate your tempeh in 3 TBSP of soy sauce and the juice from half a lime. Ground up tempeh or bite-size chunks depending on preference.
5. Heat oil in a pan and fry your garlic, onions and chili. 
6. Add seasonings and fry until fragrant. 
7. Add in your remaining veg and cook until softened before adding in your cauliflower rice. 
8. Salt and Pepper to taste. 
9. Stuff your peppers and bake in the oven for 25 – 30 minutes at 160 degrees
10. Remove the peppers and top with grated vegan cheddar then bake for an additional 10 minutes or until the cheese is fully melted. 
11. Serve and Enjoy! 

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Our perfect protein packed Vegan Alfredo! 

Our new creamy broccoli and mushroom tofu pasta is the perfect mix of comfort and cozy as we head into what is hopefully, the last few weeks of winter. 

And unlike some other vegan cream sauce recipes, this one is quick and easy with no need for soaking any cashews to get that rich and thick sauce that will have everyone thinking it’s dairy. 

Instead, we have opted for a creamy silken tofu base which is perfect for getting in some extra protein and blended together with a little stock and spices, it’s absolutely delicious! 

Feel free to experiment with this dish too… we used broccoli and mushrooms, but we know not everyone is a fan of mushrooms, so why not opt for some butter beans instead… not a fan of broccoli? Throw in some peas or some asparagus… the possibilities are endless when it comes to this plant-based creamy pasta dish.

Simply follow our recipe below and prepare yourself for a delicious protein-packed vegan pasta dish that is sure to please!

Ingredients

• 1 – 2 tsp olive oil
• 2 red onions
• 4 garlic cloves
• 2 chilis
• 250ml vegetable stock
• 1 carton silken tofu
• 2 tbsp dijon mustard
• salt and pepper to taste
• 1/4 cup nutritional yeast
• pasta of choice (we recommend red lentil or edamame pasta for added protein)
• 200g broccoli
• 200g mushrooms

Directions

1. Pan fry onion, garlic and chilli peppers
2. Add fried onions, garlic and chilli to blender, along with dijon mustard, nutritional yeast, salt, pepper, vegetable stock, and silken tofu. Blend to creamy consistency.
3. Meanwhile boil and prepare your pasta, do not cold rinse. Cold rinsing will prevent the sauce from sticking the pasta.
4. Also while making the sauce you can start to prepare your broccoli and mushrooms in a frying pan with some garlic and diced onion
5. Once your broccoli and mushrooms are tender you are ready to add your sauce into the mix
6. Fry everything together on a medium heat until the sauce begins to thicken (about 3 minutes or so)
7.  Finally, add your finished sauce and vegetables to your pasta and enjoy your protein rich savory dinner!

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