Poke Sushi Bowls 4 Ways

    Poke Sushi Bowls 4 Ways

    Poke Sushi Bowls 4 Ways, all delicious and easy to make. This might be my favourite new dinner when I’m craving Sushi, which is often, but don’t want the fuss of rolling and forming. Instead they all come in form of a cosy bowl that you can customize to your exact preferences.
    Use rice or buckwheat as base, top with fresh or pickled veggies and fruit, chose your protein or vegan tuna to top and you have dinner ready for the whole week.

     

    Why You Will Love This

    Delicious as Sushi but Without the Fuss

    Have you ever had an irresistible craving for Sushi, but no restaurant or takeaway nearby and you really couldn’t be bothered with all the shaping and rolling? Then this recipe is for you. It does away with the fuss and only leaves the enjoyment of a nutritious bowl with all the flavours you love.

    Poke at Home

    Have you heard about Poke Bowls? I bet you have. And they always look so tempting, don’t they? Yeah, I think so too.

    If you haven’t: Poke is essentially a Hawaiian dish made from raw fish that is tossed in sauce and eaten as snack or main dish. The most common seasonings include soy sauce, sesame oil, mayo, sriracha and spring onions. You can vary it endlessly to make it your own.
    I have added fresh ginger and rice vinegar in my sauce, as I just love how it reminds me of sushi and transforms the flavour of the fish.

    Poke Sushi Bowls 4 Ways_Salmon Bowl

    Typically Poke is just the raw fish in its sauce, but over the years these mixed bowls have become a rather stunning fusion dish, likely stemming from a mix of Korean bibimbap mixed with the Hawaiian Poke. Personally I’m a big fan of fusion kitchen, since it takes and combines the best parts of different kitchens and creates something new.

    So in that tradition of mixing styles, I took ingredients that are commonly used in Sushi, where the fish is served simply raw and unmarinated, and combined it with the Poke tradition of mixing it with different flavours and sauces.

    Versatile Toppings

    I’m giving you 4 different options here, mainly differentiated by their protein or rather topping I should say, as one of them tastes like tuna, but is not a protein, but watermelon.

    Poke Sushi Bowls 4 Ways_Ingredients_Protein/Watermelon Tuna

    Tofu is another great topping, which you can even make in the air fryer.

    And of course the two classics, both very easy to source: Salmon and Prawns.

    It also comes with a range of pretty impressive health benefits, among them being high fibre, magnesium, and vitamin B content, making it a great alternative grain.
    Mind you: Even though it’s name has “wheat” in it, it’s not related to wheat grain and contains no gluten.

    Dressings

    Three different dressings are given below, all take just minutes to assemble. Choose one or make several, to vary your bowls over the week.

    We have an Asian Soy-Ginger-Lime dressing that doubles as marinade for tofu or Salmon, a Sriracha Mayo and a Wasabi mayo.

     

    Wait, did you say Watermelon Tuna?

    Watermelon? Seriously? That is sweet I hear you say. And you’d be right of course. But the simple process of marinating it with soy sauce, sesame oil and nori, then baking it and marinating once more, gives it both texture and flavour that is as close to raw tuna as I have ever experienced.

    Watermelon “Tuna”_Process

    Now, don’t get me wrong, I didn’t invent this method and could not figure out who did unfortunately, as I’d love to give credit to this genius idea! But I found a variety of different recipes and picked my favourite while varying it slightly to suit my preferences.
    The one I started from was by “Chef Studio”, showing a very easy way to make your own.

    While they use the leftover marinade as it is for the second time marinating, I decided to boil mine down, to get rid of the unnecessary water from the melon that gathered in it from the first round of marinating, resulting in a more intense flavour and less watering down what we just cooked out in the oven.

    2 Choices of Grains for the Base

    As a base I’m using sushi rice in 3 of the bowls and cooked buckwheat in the last. While I love rice, the buckwheat has a nuttier flavour and can be prepared very similar to rice and essentially tastes like sushi rice, if you mix it with sushi seasoning.

    Veggies and Fruits

    As usual in my main dishes I prepare for the week, I use as many different fruits and vegetables as I can possibly fit on top of the bowl.

    In this case I used partially my Quick Pickled Vegetables, a longtime favourite on my blog and partially raw. I just love the crunch and acidity you get from pickling and the zing this option lends to the grains. They are super quick to make too.

    But if you aren’t a fan of pickles or just don’t feel like pickling, feel free to use raw ones. A soy or mayo- sriracha sauce on the side with add plenty of flavour to your bowl.

    I know I’m walking the line with the fruits. They seem to be the marmite of the bowl and salad world. But personally I very much enjoyed both mango and fresh pineapple on these bowls. Leave them out if you don’t. Your bowl, your topping choice. That’s the beauty of them.

    Note on the long Ingredients List

    Since I made 4 different bowls and wildly mixed the toppings during the week, the list is fairly long.

    But if you are not as decision adverse as I am, when it comes to the variety of what you’ll eat during the week, you can very easily par it down to a pretty short list. Simply pick one base, one sauce, one protein and some of your favourite toppings and you are set.

    Ingredients

    As usual, I’m stating just a few key ingredients here and why I used them. Please refer to the recipe for the full list.

    The Grain Base

    Sushi rice is certainly the easiest to find and likely the most familiar tasting if you are going for the typical flavour profile.

    Poke Sushi Bowls 4 Ways_Ingredients_Sushi Rice

    But if you feel a tiny bit more adventurous or just want to add more fibre to your diet, try out buckwheat groats. Ideally in form of Kasha, which is the toasted variant.
    While you can toast your own, I felt during my tries that it’s never as even as the pre-toasted version and tends to get a bit mushy. It will still taste great but might not look as pretty.

    At the time of making these bowls, I only had raw buckwheat groats, so that’s what I used.

    Poke Sushi Bowls 4 Ways_Ingredients_Buckwheat Groats

    Other great base options are cauliflower rice, brown rice or even couscous, which are easy to prepare and taste great with the sushi seasoning.

    The Protein

    Salmon or prawns – Use the freshest products you can find. Ideally from a fishmonger you can tell you if your fish is fresh enough to be eaten raw.
    I took a bit of a risk with mine, buying a packet of super fresh looking salmon and prawns from Tesco, that had 6 days left on their “use by” date, which seemed good enough to me. Please carefully check the date before you buy and once you open it, smell it. It should smell like fresh seawater with a hint of salmon/prawn. If it smells in any way bad, do not use it.

    Poke Sushi Bowls 4 Ways_Ingredients_Salmon

    Poke Sushi Bowls 4 Ways_Ingredients_Prawns

    Tofu

    I used extra firm Tofu from the Tofoo co., which is readily available at Tesco here and tastes lovely.

    Poke Sushi Bowls 4 Ways_Ingredients_Tofu

    Watermelon

    Now, while watermelon is obviously not a protein, I’m listing it here as it will act like our tuna.
    While you’d usually go for the sweetest and ripest melon you can find, if you are eating it raw, that would be counterproductive for this use.
    Instead try to get one that is under ripe, as it will be less sweet and have fewer black seeds. They are also usually a bit on the firmer fleshed side, which is exactly what we want for the tuna-like texture.

    Watermelon “Tuna”_Ingredients

    Nori

    This is what puts the “tuna” into the watermelon. You can find nori sheets for sushi in pretty much every supermarket these days. Just cut one piece into tiny snippets using scissors. Don’t leave this out, as it’s the essential ingredient.

    Vegetables

    The options are endless here. Think Sushi and Asian bowls and go from there. You can use whatever you enjoy in your bowl.

    Poke Sushi Bowls 4 Ways_Ingredients_Veggies and fruit

    I used some of my favourites which included

    – Red cabbage
    – Carrots
    – Cucumber
    – Mini sweetcorn
    – Radishes
    – Avocados
    – Spring onions

    Apart from the avocado and spring onions, I had pickled and fresh versions of them all and found both delicious.

    You could also use edamame beans (which are near impossible to get here), fresh peas, pickled onions, daikon radish, seaweed, micro greens, red peppers, or zucchini.

    Fruit

    Going with the Hawaiian theme from the Poke, I added fresh mango and pineapple to some of the bowls and absolutely loved the sweet freshness they brought to the party. If you are a pineapple pizza hater, maybe leave them out.

    Sauce

    My personal favourite was a sauce I mixed from soy sauce, toasted sesame oil, lime juice, honey, and ginger. It felt closest to the Poke Sushi theme I was going for.
    I used it to marinade the salmon and tofu and to drizzle over the finished bowls. So if you go with one of those 2 toppings, make double.

    Soy dressing/marinade ingredients

    A note on soy sauce: I prefer Tamari or reduced salt soy sauce, especially from Kikkoman. If you are using Chinese dark soy sauce, you might have to adjust the amount, as it’s very salty.

    If you like a creamier and hot version, a simple mix of sriracha, mayonnaise, lime juice and honey will be lovely.

    Sriracha Mayo_Ingredients

    Or swap the sriracha for wasabi, to add a different type of heat. I mixed 0% fat greek yoghurt into both, as I wanted a lighter dressing.

    Wasabi Mayo_Ingredients

    Other Toppings

    No bowl is complete without fun additions that make it really sing.
    In this case I went with pickled sushi ginger, black and white sesame, and optional wasabi.

    FAQ

     

    Sushi Seasoning

    No sushi seasoning? No problem. Just make your own.
    Mix 1 cup rice vinegar, ¼ + 1 tbsp sugar and 1 tbsp + 1/2 tsp salt and whisk until sugar and salt have dissolved.

    Are Poke Sushi bowls healthy?

    They absolutely can be. Combining a source of carbs, protein and a variety of different vegetables gives your body all the nutrients it needs and keeps your gut bacteria happy.
    I love to add at least 5 different veggies and some fruit to my main meal and these Poke Sushi Bowls are now exception. Basically you get all your 5-a-day in one irresistible dish.

    But what about raw fish?

    As long as you make sure to use really fresh fish, it’s perfectly healthy and eaten in Japan and Hawaii on a regular basis.
    However, if you are unsure or have a compromised immune system (I do due to my arthritis drugs, but never had any issues), you could use smoked salmon for example or one of the other toppings. No danger in the watermelon “tuna” for sure.

    Also both prawns and salmon have lime in their marinade, which partially “cooks” them via the acid.

    But I hate fish!

    I get you, I really do. I have a weird, deep dislike for any fish that is not deep fried. Unless it’s raw.
    Sounds strange, doesn’t it? But fresh, raw fish tastes a lot less “fishy” than cooked fish of any sort. And the texture and flavour are more like a really tender filet steak (properly cooked that is, medium/raw).
    So if you want to enjoy the benefits of fish, especially oily ones like salmon, with all their protein and omega 3, but hate most cooked variants, you might want to give this a go. It’s my absolute favourite way to eat it!

     

    The Process

    This part will look fairly long, as I’m covering the different bases and toppings. Simply skip to the bits you’d like to use in your bowl.

    Quick Pickles Vegetables

    If you decide to pickle your veggies, do that first by following my recipe for it. It just takes a few minutes to make and lasts for over a week in the fridge. So you’ll have crunchy pickled veggies for all kinds of dishes and cravings.

    FreshVegetables

    Slice and chop your vegetables of choice into bite sized pieces. Store in separate containers, to assemble later.

    Watermelon “Tuna”

    While the watermelon “tuna” isn’t a lot of work, it does take a while due to the marinating and baking time. So ideally prepare it the day before.

    Cut the skin off your watermelon and cube it into about 1in pieces and drop them into a large freezer bag. They will shrink quite a bit as they bake.

    Watermelon “Tuna”_Process
    Mix all remaining ingredients except the rice vinegar and pour over the melon pieces. Close the bag and shake, to distribute them and cover every bit of melon. In a box or deep dish, where the bag can lay relatively flat, so the cubes are in one layer, store in the fridge to allow to marinate for at least 6h or overnight.

    Watermelon “Tuna”_Process

    Preheat your oven to 350°F/175°C.
    Line a large baking sheet with parchment paper.

    Once ready to bake, carefully pour the now watered down marinade through a sieve into a small cooking pot. We will boil this down to concentrate the flavours while the watermelon bakes.

    Watermelon “Tuna”_Process

    Distribute the marinated cubes on the parchment lined baking sheet, so they are in one layer, ideally with a tiny bit of space in between them.

    Bake for 1- 1.5h, turning them carefully once, until their texture resembles raw tuna. Try one and see if it needs a little longer if in doubt. They should already be delicious.

    While that is baking, reduce the marinade by boiling it rapidly until you have about ½ cup left. Add the rice vinegar and leave to cool.

    Watermelon “Tuna”_Process

    Once your “tuna” is baked, transfer to a heat proof bowl and drizzle over the marinade. Leave in the fridge for at least 1h, up to 5 days. The longer you leave it, the more intense the flavour will be.

    Tofu

    This is next on the list of “takes a while, but is very easy”, as tofu has to be pressed, to remove some of the water content and then marinated to flavour it.

    Start by pressing your tofu. You can do this by simply wrapping it into a clean, dry kitchen towel, putting it between 2 wooden boards or trays and putting something heavy on them to weigh it down. Or, if you’d rather have a less precarious version, get a tofu press like this.
    Whichever method you use, leave for at least 1h. Overnight is fine too.

    Pour away the liquid that has gathered and cut your block of tofu into about ½ in cubes. Transfer to a bowl or freezer bag for marinating.

    Poke Sushi Bowls 4 Ways_Tofu marinade

    Mix the soy dressing/marinade ingredients together and pour one portion over your tofu cubes. Leave in the fridge to marinate for at least 1h or longer.

    While your rice is cooking, fry your tofu cubes until golden brown. You can do this in a pan, with a little oil, or in the air fryer.

    To air fry, preheat your air fryer to 400°F/200°C-
    Spray the cooking basket with a little cooking oil. Lay out the tofu cubes in one layer (depending on your air fryer, you may have to do this in batches) and cook for 9 minutes. Slide out the basket, toss the cubes, then cook for another 2-4 until golden brown and delicious.

    Salmon

    Remove any bones and skin from your salmon. Cut into bite sized cubes (about ½ in). Transfer to a freezer bag or lidded container.

    Mix the soy dressing/marinade ingredients together and pour one portion of it over the salmon cubes, turning them to make sure they all have marinade on them. They don’t need to be fully submerged.

    Poke Sushi Bowls 4 Ways_Salmon

    Marinade for about 30min-1h. Serve raw. It will be slightly “cooked” by the marinade.

    Prawns

    Wash your prawns and pat dry with paper towels. Transfer to a bowl with a lid or freezer bag.

    Poke Sushi Bowls 4 Ways_Prawns marinade

    Mix the juice of the limes, salt and ginger and pour over your prawns. Leave to marinade for about 30min to 1h. Serve raw. They will be slightly “cooked” by the marinade.

     

    Sriracha/Wasabi Mayo

    In a small bowl, stir all ingredients together until smooth. Taste and adjust the seasoning to your liking.

    Sushi Rice

    Rinse the rice under cold running water. Transfer to a saucepan. Add the water and salt, then bring to a boil. Stir, cover, lower the heat to the minimum, and simmer for 15 to 20 minutes, until the water is fully absorbed. Remove from the heat and let rest, covered, for 15 minutes.

    Poke Sushi Bowls 4 Ways_Sushi Rice
    Stir in sushi seasoning until well distributed.

    Buckwheat Groats

    If not toasted, quickly toast it on a dry skillet over medium heat for 4-5 minutes until golden brown.

    Stir in the buckwheat into boiled water and cover saucepan with lid. Bring back to a gentle simmer and reduce the heat to low. Cook until the water is absorbed, 13-15 minutes.
    Remove from heat and let the buckwheat rest covered for 10 minutes.
    Stir in the sushi seasoning. Fluff with a fork.

    For a more detailed recipe including troubleshooting tips for Buckwheat Groats, have a look at this one from “Olga in the Kitchen“.

    Assembly

    Build your bowls starting with your carb of choice. Add about ½ cup of rice or buckwheat to your bowl. Top with your vegetables and/or fruit, then your protein or Watermelon “tuna”.

    Drizzle with dressing of your choice. Decorate with sesame seeds, pickled ginger and, if you like, extra wasabi.

    Dig into your stunning and addictive Poke Sushi Bowls, gratulate yourself for your fantastic food choices.

    Poke Sushi Bowls 4 Ways

     

    Meal Prep

    Everything in these bowls can be prepared in advance, though for the raw fish options, I would recommend eating them the same day or latest the next day if your fish was very fresh.

    Store every ingredient in separate lidded containers in the fridge, to keep it from going soggy and assemble when you are ready to eat.

    These bowls also make a fantastic work lunch, if you assemble in the evening and just grab one from the fridge in the morning. The tofu and watermelon “tuna” will both keep for 4-5 days.

    Poke Sushi Bowls 4 Ways_Meal Prep_Vegan "Tuna"

    Please Leave a Comment

    Now I’d love to hear from you in the comments!
    Have you tried this? Did you enjoy it?
    What other recipes would you like to see?

    If you enjoyed this recipe, please share and comment. It helps me a lot.

    For other Asian inspired recipes take a look at these:

    Chinese Duck Pancake Salad with Plum Dressing

    Pork Banh Mi

    Vegan Tom Kha Soup

    Poke Sushi Bowls 4 Ways

    Poke Sushi Bowls 4 Ways

    Poke Sushi Bowls 4 Ways, all delicious and easy to make. This might be my favourite new dinner when I’m craving Sushi, which is often, but don’t want the fuss of rolling and forming. Instead they all come in form of a cosy bowl that you can customize to your exact preferences. Use rice or buckwheat as base, top with fresh or pickled veggies and fruit, chose your protein or vegan tuna to top and you have dinner ready for the whole week.
    Prep Time 45 minutes
    Cook Time 2 hours
    Resting/Marinating time, depending on topping 1 day
    Total Time 1 day 2 hours 45 minutes
    Course Dinner, lunch, Main Course
    Cuisine Asian, Fusion
    Servings 6
    Calories 350 kcal

    Ingredients
      

    Vegetables of choice, pickled or fresh

      I used:

      • ¼ head red cabbage sliced
      • ½ lb Radishes sliced
      • 1 cucumber sliced
      • 3 carrots julienned
      • ½ lb mini sweetcorn halved
      • 2 avocados sliced
      • 1 mango cubed
      • 1 pineapple cut into chunks

      Protein/ “Fish Like” topping of choice:

      • 1 lb salmon very fresh – Soy, sesame, rice vinegar marinated

      or

      • 1 lb shrimps very fresh

      or

      • 1 lb extra firm tofu

      or

      • Watermelon “Tuna”

      Watermelon “Tuna”

      • 1500 g watermelon seeded & peeled (about 1 medium melon) chopped into about 1in cubes
      • ½ tsp salt
      • 1 tbsp sesame oil
      • 2 tbsp neutral oil such as grapeseed
      • ¼ cup tbsp tamari or soy sauce
      • 1 sheet nori cut into small pieces
      • 2 tbsp rice vinegar

      Marinade/Dressing

        Make double if you are topping your bowl with Salmon or Tofu

        • 3 tbsp Shoyu or soy sauce Tamari or soy
        • 3 tbsp lime juice about 2 limes
        • 1 tbsp sesame oil
        • 1 tbsp honey
        • 2 tsp Ginger grated
        • 2 spring onions sliced to top after marinating

        Prawn Marinade

        • 4 limes zest of 1, juiced
        • 2 tsp ginger grated
        • ½ tsp kosher salt or more to taste
        • 2 spring onions sliced to top after marinating

        Wasabi-Mayo

        • 2 tbsp Mayo
        • 2 tbsp 0% fat Greek yoghurt
        • ½ lime juice and zest
        • 1 tsp honey
        • ½ - 1 tsp Wasabi

        Or

          Sriracha Mayo

          • 3 tbsp Mayo
          • 3 tbsp 0% fat Greek yoghurt
          • 1 tsp Sriracha
          • ½ lime juice
          • 1 tsp Honey

          Sushi Rice

          • 1 cup sushi rice
          • cups water
          • 1 tsp kosher salt
          • 2 tbsp sushi seasoning

          Or

            Buckwheat Groats

            • 1 cup buckwheat toast, rinse
            • 1 ½ water
            • 1 tsp kosher salt
            • 2 tbsp sushi seasoning

            Instructions
             

            Quick Pickled Vegetables:

            • If opting for pickled veggies, prepare them using the recipe provided above in the post. This step is quick and can be done ahead, offering crunchy pickled vegetables for various dishes.

            Vegetables Fresh:

            • Slice and chop your choice of vegetables into bite-sized pieces. Store them separately to assemble later.

            Watermelon "Tuna":

            • Prepare the watermelon "tuna" a day in advance for optimal flavor.
            • Remove the skin from the watermelon and cube it into 1-inch pieces. Place them in a large freezer bag.
            • Mix all remaining ingredients except rice vinegar and pour over the watermelon. Seal the bag and shake to coat evenly. Refrigerate in a flat container for at least 6 hours or overnight.
            • Preheat the oven to 350°F/175°C and line a baking sheet with parchment paper.
            • Strain the marinade into a pot and boil it to concentrate flavors while the watermelon bakes.
            • Arrange marinated watermelon cubes on the prepared baking sheet in a single layer. Bake for 1-1.5 hours, turning once, until the texture resembles raw tuna. Adjust the baking time if needed.
            • Reduce the strained marinade, add rice vinegar, and let it cool. Drizzle over the baked watermelon "tuna" and refrigerate for at least 1 hour, up to 5 days.

            Tofu:

            • Press tofu between two boards or trays with weights on top for at least 1 hour or overnight.
            • Discard the accumulated liquid and cut tofu into ½-inch cubes.
            • Marinate in a mixture of soy dressing for at least 1 hour.
            • Fry the marinated tofu until golden brown in a pan with oil or in an air fryer preheated to 400°F/200°C for 9 minutes, toss, then fry for another 2-4 minutes until golden brown.

            Salmon:

            • Remove bones and skin from salmon, then cut into bite-sized cubes. Marinate in soy dressing for 30 minutes to 1 hour.

            Prawns:

            • Wash and pat dry prawns, then marinate in lime juice, salt, and ginger for 30 minutes to 1 hour.

            Sriracha/Wasabi Mayo:

            • Mix all ingredients until smooth. Adjust seasoning to taste.

            Sushi Rice:

            • Rinse sushi rice, then cook with water and salt for 15-20min until fully absorbed. Let it rest, covered, for 15 minutes. Stir in sushi seasoning.

            Buckwheat Groats:

            • Toast buckwheat on a dry skillet until golden brown if not already toasted.
            • Cook buckwheat in boiled water for 13-15 minutes until tender, then let it rest covered for 10 minutes. Stir in sushi seasoning.

            Assembly:

            • Start with a base of rice or buckwheat in each bowl.
            • Top with fresh vegetables/fruits, protein (tofu, salmon, shrimp, or watermelon "tuna").
            • Drizzle with desired dressing and garnish with sesame seeds and pickled ginger.
            • Enjoy your vibrant and flavorful Poke Sushi Bowls!

            Notes

            Please note: For this particular recipe, as there are so many variables, I'm not giving specific nutrition calculation, but rather an average for the sushi bowls as I made them. This will vary depending on the sauce, protein, grain and vegetables you are using, so it's just a very rough estimate.
            Similar for the cooking and preparation time.
            The 2 days resting and 2h cooking are for the Watermelon "Tuna", which simply needs a while to take on the flavor. But it's very little hands on work.
            The average hands on work would be around 45min plus cooking and marinating time for rice/Protein.
            Everything in these bowls can be prepared in advance, though for the raw fish options, I would recommend eating them the same day or latest the next day if your fish was very fresh.
            Store every ingredient in separate lidded containers in the fridge, to keep it from going soggy and assemble when you are ready to eat.

            Nutrition

            Calories: 350kcal
            Nutrition Facts
            Poke Sushi Bowls 4 Ways
            Amount per Serving
            Calories
            350
            % Daily Value*
            * Percent Daily Values are based on a 2000 calorie diet.
            Keyword For Guests, Healthy, High Fibre, meal prep, Protein, vegan, Vegetarian, versatile
            Tried this recipe?Let us know how it was!
            Mango White Chocolate Cheesecake with Protein

            Mango White Chocolate Cheesecake with Protein

            All the flavour of a delicious and refreshing Mango White Chocolate Cheesecake on a coconut crust, but without the cheese. Instead 15g protein per slice, about one third less sugar and fat and easier to digest for those of us with lactose intolerance. Giving you the tropical island feeling in the middle of winter. This is what I call a dessert worth eating!

             

            It’s winter here in Ireland. And that means…well…we have weather. As all year round essentially. Just a lot wetter and a bit colder. My garden is one big mudslide, all green removed by huge dog paws racing happily around in the mud. Wookie, with his giant fluffy paws, absolutely loves splashing the mud by jumping up and down with his front. Or simply splashing the water from his bowl, causing a huge muddy mess.

            Until recently I just wiped his and Lilly’s paws dry when they came in, but the amount of mud in my living room (which goes out to the garden) has become plain unmanageable. So I started washing their paws with the shower head of my garden hose.

            Now you’d think they’d hate that, but Lilly grew up going to the beach every day and happily jumping into the little river flowing into the sea, swimming upstream, mouth open, to drink.
            She discovered very quickly that the shower head can be used in the same way and Wookie learns fast. He often sticks his whole head under the water, lapping it while he is getting dripping wet.

            Recently he found out, that me turning on the flat stream with more pressure means, he can simply open his mouth and get all the water he wants directly delivered into it. And now he constantly demands to be let out to drink, waiting until I get them in, to drink from the hose. I have created a monster!

            Where was I before digressing? Ah yes, wet, cold winter. And that means I need either a nice bowl of hot soup (Like my Vegan Tom Kha Soup https://forthepleasureofeating.com/vegan-tom-kha-soup/ ) or something sweet, tasting like summer. Which is how this Mango White Chocolate Cheesecake with Protein was created.

             

            Why You Will Love This

            Mango White Chocolate Cheesecake with Protein

            Being uhm…selectively lactose intolerant (is that a thing?) means I feel queasy after eating cheesecake made with cream cheese but can happily eat yoghurt. Now I’m not a scientist, but I suspect the yoghurt cultures help with the digestion. Oddly enough I can also eat other cheeses, but apparently the sheer amount of the fresh stuff in one slice is more than my tummy tolerates.
            On top of that it tends to be pretty high in fat and calories and I have yet to find a “light” one that I enjoy. Meaning, once more, I had to create my own.

            Lower fat and sugar, higher protein

            This recipe, while tasting utterly indulgent and like proper creamy cheesecake, has only about 310cal per slice (assuming 12 slices) just 18g fat and sugar, but about 10g protein. Compared to the about 550cal, 40g fat and sugar and only 6g protein of an average Mango White Chocolate Cheesecake.
            The tropical tasting coconut crust instead of the more typical crushed biscuits with butter doubles the amount of fibre and replaces the butter with the slightly healthier coconut oil.

            Easier to digest for people with lactose intolerance

            By using yoghurt and coconut milk instead of cream cheese for the filling, you can probably eat this even if you are lactose intolerant as me.

            Mango and White Chocolate for a taste of Summer

            Mangos are readily available in winter, but really taste like summer, don’t they? This cake (or rather pie I suppose) transports you right onto a tropical island with its flavours of mango, coconut, and lime, so you can forget the cold and grey outside for a while.
            Of course it’s equally enjoyable in summer, but that seems just so far away right now!

             

            The Ingredients

             

            I’m listing just a few key ingredients here and why I’m using them, to not bore you to death with the whole list.

            Crust

            Mango White Chocolate Cheesecake with Protein_Crust ingredients

            The crust was adapted from one of my favourite cookbooks “At Home in the Whole Food Kitchen: Celebrating the Art of Eating Well “ by Amy Chaplin.

            I’m using shredded, toasted coconut and coconut oil together with maple syrup, to get a crunchy crust that compliments the White Chocolate Mango filling.

             

            White Chocolate Mango Filling

            Mango White Chocolate Cheesecake with Protein_Ingredients

            For the filling, try to get really ripe mango, as they will cook down into a coulis much easier. I had rather unripe mangoes, which was all I could find, and not the patience to let them ripen. Also, is it just me or are mangoes very much like Avocados, with their about 5 minutes of perfect ripeness?

            Anyway, if you, like me, can only find relatively hard mangoes, you can still puree them reasonably fine in a food processor, then cook, to soften as much as possible and throw into a blender. Ideally high speed like a Nutribullet. The result won’t be perfect, but still delicious.

            The creamy cheesecake-ness comes from 0% fat Greek yoghurt combined with a can of full fat coconut milk and protein powder. The whole mix will be fairly liquid, so we firm it up with gelatine.

            When I was making it the first time, I honestly thought it would just remain liquid and I had completely miscalculated. But it simply needs a few hours in the fridge, ideally overnight, so you aren’t getting impatient (like me) and checking every 20 minutes.

            For the protein powder, use one you really enjoy. I’ve tried several vegan ones in the past and absolutely could not stand the flavour, and after trying then multiple whey based ones, I landed on MyProtein and absolutely love it! For this recipe I used their Buttered Popcorn flavour, but any nice vanilla flavoured one will do fine.

            This is neither affiliated nor sponsored. Just what I enjoy in my food.
            The fact that the protein powder provides a lot of sweetness and the mango and white chocolate add to that means, I got away with adding just one tablespoon of honey.

            White chocolate wise, I used Lindt. A good alternative would be Green&Blacks or any reasonably good quality white chocolate.

            The Process

             

            The Mango Coulis

            Start by making the Mango Coulis. This can be done up to 2 days before making the cake, as it keeps well in the fridge.

            Simply peel the mango, cut it off the stone by slicing down on both sides of it, then cube the flesh.

            Add it to a cooking pot with the sugar and lime juice and cook until very soft and starting to fall apart, stirring occasionally. The time this takes depends on how ripe your mangoes were to begin with.

            Once the fruit is soft, either tip into a blender (if you are using a Nutribullet or similar closed blender, please let it cool first, or the heat from blending could lead to it exploding) and blend until smooth. You could also use an immersion hand blender for this.

            Pass through a sieve for smoother consistency.

            Mango White Chocolate Cheesecake with Protein_Process_Filling

            Leave to cool either in the fridge, if making the day before, or room temperature, if you plan to use it on the same day.

            Mango White Chocolate Cheesecake with Protein_Process_Filling

            Divide your Mango Coulis into 2 portions. Keep half in the fridge for topping the cake once firmed up later or the next day. It will thicken a bit, which is what we want.

             

            The Crust

            Now prepare the coconut crust. You can do this up to 2 days in advance as well. If you do, wrap it well into clingfilm, ideally still in the springform, until ready to use.

            Start by pre-heating your oven to 300°F/150°C.

            Spread the shredded coconut on a parchment lined baking tray and toast for about 4 minutes, stir and toast for another 2-3 minutes, until golden and fragrant.

            Mango White Chocolate Cheesecake with Protein_Process

            Take out of the oven and divide into 2 portions.

            Line a springform bottom with parchment paper and lightly grease the sides.

            Raise the oven temperature to 350°F/175°C.

            Add one portion of the toasted shredded coconut to a food processor together with the oats, salt and flour. Process until finely ground.

            Mango White Chocolate Cheesecake with Protein_Process_Crust
            Add remaining coconut, melted coconut oil, vanilla extract and maple syrup and pulse until combined. Don’t overprocess, to keep some structure to the mix.

            Tip into a bowl and mix with a spoon or your hands until it comes together. Add a little more oil or maple syrup if it feels too dry. You should be able to form clumps, but also crumble them apart easily.

            Mango White Chocolate Cheesecake with Protein_Process_Crust

            Transfer the mix into your prepared springform and push flat using your hands, all the way to the sides, but not up. It should form one even layer.
            Prick with a fork a few times all over.

            Mango White Chocolate Cheesecake with Protein_Process_Crust

            Bake for 16 to 18 minutes, turning around once, if your oven bakes unevenly, until golden brown and smelling delicious.

            Leave to cool, but still in the springform, while you prepare the filling.

            The Filling

            Gently melt your white chocolate either over a water bath or in the microwave. If using a microwave, set it to 600 watt and melt in 30 second bursts, stirring in between, until nearly melted, then stir a bit longer and see if it comes together. If not continue in 10 second bursts until you can stir it creamy.

            Tip: White chocolate melts much faster than dark, due to the high cocoa butter content. Unfortunately it also seizes up much faster, so proceed with care, to avoid it getting crumbly due to overheating. I’m afraid if it does, there is no coming back from it. You might still be able to use it, but it will likely impact the texture of your filling.
            White chocolate won’t get as liquid as dark either. It rather remains at the creamy stage and goes straight to crumbly after.

            In a large bowl (I used the Tupperware mixing bowl with a lid that has an opening in the middle here, to avoid splattering) and a hand mixer or in a blender blend together half the Mango Coulis, melted white chocolate, yoghurt, coconut milk, lime juice, honey, vanilla and protein powder.
            Have a taste and add more honey or lime juice if you think it needs it.

            In a small microwave proof bowl or cup mix your gelatine powder with 2 tbsp of water. Microwave for 10 seconds until liquid. Add to the rest of the filling and mix again until slightly foamy.

            Mango White Chocolate Cheesecake with Protein_Process

            Pour your filling onto the crust in the springform and transfer to the fridge carefully, to firm up. At this stage I would not cover it, as any clingfilm has the tendency to attach to the filling and leave marks we don’t want. Once it is firm to the touch you can cover the form with clingfilm.

            I usually leave my cake overnight, so I’m not entirely sure how many hours it will take to firm up exactly. It’s definitely more than one though. My estimation would be 3-4.

            Once your Mango White Chocolate Cheesecake with Protein is firm to the touch and set, spread the remaining Mango Coulis evenly over the top.
            Chill while you prepare your optional toppings.

            Mango White Chocolate Cheesecake with Protein_Process

            Slice your last Mango and lime thinly. Whip your Oatly cream (chilled ideally, or it won’t be firm enough. Have a wild guess how I know…) and toast some coconut flakes if you like.

            Decorate your pie with the whipped cream, mango, lime, and coconut. I pulled the cream out into the mango coulis for a star-like pattern, using a toothpick.

            Then run a sharp knife briefly under hot water and dry. Slide around the insides of the springform, to loosen the pie. Remove the ring by opening the clasp and pulling it off carefully.

            Mango White Chocolate Cheesecake with Protein

            You can now either leave the pie on the springform bottom or carefully slide onto a plate. The transfer can be a bit nerve wracking but should work out fine if you are gentle.

            Serve your Mango White Chocolate Cheesecake with Protein with a nice cup of tea or coffee and feel like you have gone on vacation on a tropical island, even on the coldest winter day.

            Mango White Chocolate Cheesecake with Protein

            Storing

            This Mango White Chocolate Cheesecake with Protein keeps well in the fridge for up to 4 days. Though the crust might soften a bit. Personally I quite like it that way.

             

            If you liked this recipe, you might also enjoy:

            Protein Chocolate Mousse Pie

            Banoffee Protein Mousse Pie

            Protein Banoffee Pie Yoghurt

            Buttermilk Sourdough Waffles with Protein

            Please Comment

            Now I’d love to hear from you in the comments!
            Have you tried this? Did you enjoy it?
            What other recipes would you like to see?

            If you enjoyed this recipe, please share and comment. It helps me a lot.

            Mango White Chocolate Cheesecake with Protein

            Mango White Chocolate Cheesecake with Protein

            All the flavour of a delicious and refreshing Mango White Chocolate Cheesecake on a coconut crust, but without the cheese. Instead 13g protein per slice, about one third less sugar and fat and easier to digest for those of us with lactose intolerance. Giving you the tropical island feeling in the middle of winter. This is what I call a dessert worth eating!
            Prep Time 40 minutes
            Cook Time 25 minutes
            Cooling time 4 hours
            Total Time 5 hours 5 minutes
            Course Cake, Dessert, Snack
            Cuisine American
            Servings 12
            Calories 364 kcal

            Equipment

            • Food Processor, Blender or Immersion blender, springform

            Ingredients
              

            Crust

            • 1.5 cups shredded coconut toasted, divided
            • 1/3 cup oats
            • 1 cup wholegrain spelt flour
            • 3 tbsp coconut flour or more spelt
            • ¼ cup coconut oil
            • ¼ cup + 2tbsp maple syrup
            • 1 tbsp vanilla extract
            • 1/8 tsp kosher salt

            Mango Coulis

            • 2 mangos ripe, chopped
            • 1 tbsp lime juice
            • 1.5 tbsp sugar

            “Cream Cheese” filling

            • 2 cups 0% fat Greek yoghurt
            • 1 can coconut milk full fat
            • 1 tbsp lime juice
            • 1 tbsp honey
            • 1 tsp vanilla extract
            • 3.5 oz/100g white chocolate melted
            • 2 scoops protein powder I used MyProtein “Buttered Popcorn”, but vanilla works well.
            • 2 tbsp 1 pack powdered gelatine

            To Garnish (Optional)

            • 1 Mango sliced
            • 1 lime sliced
            • 1 pack Oatly whipping cream
            • A few coconut flakes or shaved white chocolate

            Instructions
             

            Mango Coulis:

            • Peel and cube the mango flesh.
            • In a pot, combine mango cubes, sugar, and lime juice.
            • Cook until very soft and starting to fall apart, stirring occasionally.
            • Blend until smooth using a blender or immersion hand blender.
            • Pass through a sieve to get a smoother consistency
            • Allow cooling to room temperature or refrigerate if making in advance.

            Crust:

            • Preheat oven to 300°F/150°C.
            • Toast shredded coconut on a parchment-lined baking tray for 4-6 minutes until golden and fragrant.
            • Divide toasted coconut into two portions.
            • Raise your oven temperature to 350°F/175°C
            • In a food processor, combine one portion of toasted coconut with oats, salt, and flour. Process until finely ground.
            • Add remaining coconut, melted coconut oil, vanilla extract, and maple syrup. Pulse until just combined.
            • Transfer mixture into a bowl and mix until it comes together, adding a little more maple syrup or coconut oil if it feels too dry.
            • Press mixture into the bottom of a parchment-lined springform pan to form an even layer.
            • Bake for 16-18 minutes until golden brown.
            • Allow to cool while preparing the filling.

            Filling:

            • Gently melt white chocolate using a double boiler or microwave on low in short bursts, stirring frequently.
            • In a large bowl or blender, mix half of the Mango Coulis, melted white chocolate, Greek yogurt, coconut milk, lime juice, honey, vanilla extract, and protein powder until smooth.
            • Taste and adjust sweetness or acidity if necessary.
            • In a small microwave-proof bowl, mix gelatin powder with 2 tbsp water and microwave for 10 seconds until liquid.
            • Add the gelatin mixture to the filling and mix until slightly foamy.
            • Pour the filling over the cooled crust in the springform pan.
            • Refrigerate until firm, preferably overnight.

            Assembly:

            • Spread the remaining Mango Coulis evenly over the top of the set cheesecake.
            • Optional: Whip the Oatly cream until soft peaks form.
            • Decorate the cheesecake with whipped cream, sliced mango, lime, and coconut flakes or shaved white chocolate.
            • Run a sharp knife briefly under hot water, dry, and then slide around the edges of the springform pan to loosen the cheesecake.
            • Carefully remove the springform ring.
            • Transfer the cheesecake to a serving plate if desired.
            • Slice and serve chilled.
            • Enjoy your Mango White Chocolate Cheesecake with Protein!

            Notes

            Storing
            This Mango White Chocolate Cheesecake with Protein keeps well in the fridge for up to 4 days. Though the crust might soften a bit. Personally I quite like it that way.
             

            Nutrition

            Calories: 364kcalCarbohydrates: 42gProtein: 13gFat: 17gSaturated Fat: 14gPolyunsaturated Fat: 0.3gMonounsaturated Fat: 1gCholesterol: 10mgSodium: 85mgPotassium: 251mgFiber: 5gSugar: 22gVitamin A: 393IUVitamin C: 15mgCalcium: 40mgIron: 3mg
            Nutrition Facts
            Mango White Chocolate Cheesecake with Protein
            Amount per Serving
            Calories
            364
            % Daily Value*
            Fat
             
            17
            g
            26
            %
            Saturated Fat
             
            14
            g
            88
            %
            Polyunsaturated Fat
             
            0.3
            g
            Monounsaturated Fat
             
            1
            g
            Cholesterol
             
            10
            mg
            3
            %
            Sodium
             
            85
            mg
            4
            %
            Potassium
             
            251
            mg
            7
            %
            Carbohydrates
             
            42
            g
            14
            %
            Fiber
             
            5
            g
            21
            %
            Sugar
             
            22
            g
            24
            %
            Protein
             
            13
            g
            26
            %
            Vitamin A
             
            393
            IU
            8
            %
            Vitamin C
             
            15
            mg
            18
            %
            Calcium
             
            40
            mg
            4
            %
            Iron
             
            3
            mg
            17
            %
            * Percent Daily Values are based on a 2000 calorie diet.
            Keyword Easy, For Guests, fruit, Healthy, High Protein, Low Calorie
            Tried this recipe?Let us know how it was!

             

            Vegan Taco Casserole

            Vegan Taco Casserole

            It’s Veganuary, time for vegan comfort food, which is exactly the right time for Vegan Taco Casserole. All the flavour of an amazing Taco Casserole, none of the meat. Instead an alternative made from mushrooms to bring all the umami flavour, lentils and walnuts for protein and texture and a super creamy vegan queso topping you’ll want to pour over everything after making it the first time. Fantastic for meal prep for the whole week too, so you have less stress on workdays.

            The recipe makes a very large casserole with about 8-10 portions and freezes great. So you can make a large batch and freeze some for busy weeks. Or cook it for a crowd.

            Not sure about you, but I just could not resist the Christmas sweets, they are always my downfall. So, of course I gained a few pounds that I’d like to shed again. Recipes like this one, heavy on veggies, light on calories and super satisfying, help me to very easily get rid of the few extra pounds, without feeling I’m on a diet.

             

            Why You Want to Make This

             

            Vegan. Taco. Casserole.

            I mean, need I really say more? I do? Ok then:
            While I’m not a vegan as such, I do enjoy vegan food. Weird you think? Not after you try this Vegan Taco Casserole. I often find minced meat a bit odd texturally and am plain not a big fan of it. But making it vegan adds for me flavour and texture wise. The mushrooms together with lentils, walnuts and a few “secret” ingredients give you tons of very satisfying meatiness while sneakily adding all of their benefits to your favourite comfort food.

            Vegan Taco Casserole

            Essentially we have a layer of soft tortillas as a base, topped with a mix of the vegan mince meat mix together with beans, which of course belong into any Taco and also add more protein. Sweetcorn goes in too for me, as I love it in pretty much everything and it adds more veggie content. If you can’t stand it, just leave it out or add more beans. This mix is flavoured with your favourite Salsa and a few spices, then fried for even more flavour.

            Really Good for You

            All the deliciousness of it will give you 4 different legumes plus mushrooms in one go, which makes it incredibly good for you. The toppings of lettuce and cherry tomato add not just juiciness and crunch, but also to your daily veggie intake.

            Vegan Queso

            The fantastic Vegan Queso recipe is from “Rainbow Plant Life” and her incredible Crunchwrap Supreme video.
            I made it a little less spicy but add as much spice as you like. It’s utterly addictive and dare I say better than dairy queso? I honestly prefer the taste of the creamy blended cashews with all the spices and flavours to the texture of typical Queso any day.

            I have topped the casserole with vegan grated cheese too, but I think you could even leave it out and be more than satisfied.

            Optional but delicious Toppings

            For me, the toppings are the best thing about Tacos, so of course it’s the same for Vegan Taco Casserole.

            I top mine with homemade Guacamole https://forthepleasureofeating.com/easy-guacamole/, Vegan Greek Style Yoghurt mixed with some lime juice, zest and salt, making it similar to the crema you usually get with Tacos.

            For extra crunch I added some chopped romaine lettuce, cherry tomatoes, spring onions, and, of course, tortilla chips. Most of them are incidentally vegan, but some have dairy in the seasoning. So if you are strictly vegan, check the ingredient list to be sure.

            The Ingredients

            Most of the ingredients are probably already in your pantry or fridge. Just a few fresh veggies and you have the Vegan Taco Casserole of your dreams ready.

            Vegan Taco Casserole_Ingredients

            The Taco Mix

            Vegan Taco Casserole_Ingredients

            Mushrooms

            Mushrooms have a list of powerful health benefits according to studies. Decreasing the risk of cancer, lowering sodium intake and promoting lower cholesterol are just a few of them.
            To me, their amazing umami flavour is enough to add them. I hear some complaints from the backrow there about texture, to which I say: Fry them until browned and crispy and see how you feel about them like that.
            I quite enjoy the brown inexpensive button mushrooms I get at any supermarket here. But any will do. You can try a mix with Shiitake if you find it.

            Legumes

            Legumes, with again impressive health benefits containing B vitamins, folate and iron, and a great vegan source for protein, I’m adding them here for texture and flavour. Together with mushrooms and walnuts, they make a fantastic meat alternative. The colour doesn’t matter much. I just used the green ones I had in my store cupboard and cooked them according to packet instructions. You could use brown or black too, canned if you like. They will all be delicious.
            Add Kidney and Black beans to the filling gives even more protein and keeps you full until the next meal. For ease of preparation I’m using them from cans.

            Walnuts

            Walnuts add that slightly nubbly texture you usually find in ground meat to our Taco Casserole plus a range of health benefits and healthy fats.
            Anti-inflammatory benefits and improvement of cholesterol levels being just two of the impressive ones. You could use pecans instead if you prefer.

            Onion and garlic for flavour are the basics.
            But here are what makes this taste “meaty”: Miso paste. I used brown for its intense umami notes.
            Tomato puree and sundried tomatoes together with nutritional yeast and some coconut aminos give the mushroom-legume-walnut mix incredible depth of satisfying meat like flavour.

            Of course typical Taco spices like smoked paprika, cumin, coriander, chili, onion powder for extra punch and oregano.

            Vegan Taco Casserole_Spices

             

            The Queso

            Vegan Taco Casserole_Ingredients

            For the Queso I’m using soaked cashews, some vegan Greek yoghurt for tang. A bit of salsa (use your favourite, the rest will go into the mushroom-legume mix), nutritional yeast for cheesiness, salt, smoked paprika, chili powder and a bit of cumin. To add that original queso tang and a bit of fiery chili background, some pickled red jalapenos (are they still Jalapenos when red? Please correct me if that’s wrong…I’m just a German living in Ireland.) and a bit of the pickling liquid.

            The Guacamole is of course made from avocados, lime juice, garlic, salt, pepper and a hint of chilli powder. If you don’t feel like making your own, you can use shop bought here. But honestly, it’s made so quickly and tastes so much better, I don’t feel it’s worth saving the few minutes.

            Topping wise: fresh cherry tomatoes, spring onions, and crunchy romaine lettuce add that real taco feeling for me. They are optional though.
            And any tortilla chips you like, to use for dipping, crumbling over, eating on the side, however you enjoy your casserole.

             

            The Process

             

            While this looks like a lot of ingredients, the process is surprisingly simple.

            The Taco Mix

            Vegan Taco Casserole_Process

            Lentils

            First pre-cook your lentils according to package instructions if using dried as I did. They should have a tiny bit of bite left for that ground meat texture. I usually add some vegetable stock powder to my cooking water and maybe some herbs and garlic, to start flavouring them. Use whatever you have on hand. Bay leaf, thyme, rosemary or oregano all work well.

            Walnuts

            While your lentils are cooking, briefly toast your walnuts in a dry pan until fragrant. Set aside.

            Mushrooms

            Fry your finely chopped mushrooms in batches in a large pan with a bit of oil. Only stir occasionally, so they can brown beautifully for that lovely meaty flavour we are looking for. Season with salt and pepper and set aside too.

            Seasoning

            Gently fry onions and garlic until translucent in a bit more oil, then add all parts of the Mexican seasoning and toast until fragrant. Lastly the sundried tomatoes, tomato paste, miso paste, nutritional yeast and coconut aminos join the pan for a quick stir and heat through.

            Vegan Taco Casserole_Process

            Process

            Now add the garlic-onion-spice mix together with fried mushrooms, walnuts and cooked, drained lentils to your food processor and pulse until it resembles minced meat. It should stick together mostly, but fall apart when you try to crumble it, much like meat would.
            Taste it. It should be delicious. Add more salt to taste.

            Vegan Taco Casserole_Process

            Mix with beans and sweetcorn

            Tip the whole mix back into the pan and fry on medium-high heat until you have a bit of browning everywhere and it smells delicious. Tip in the drained and rinsed canned beans and sweetcorn, canned tomatoes, 1 1 ½ cups of your favourite salsa (the last ½ cup will be used for the queso), stir and heat through.
            Taste and add salt or any other spices you feel it might need. I don’t like mine very hot, but you might of course.

            Vegan Taco Casserole_Process

            Casserole assembly

            Lightly grease your casserole form. Cut the tortillas into quarters and lay them across the bottom with a little overlap, so you have one layer.

            Vegan Taco Casserole_Process

            Top with the mushroom-bean mix.

            Vegan Taco Casserole_Process

            Queso

            To make your queso, add all the ingredients for it into a high speed blender like the Nutribullet and blend until super smooth and creamy. Taste and add more salt or chili if needed.

            Vegan Taco Casserole_Process

            Bake

            Top your Vegan Taco Casserole with the vegan queso, sprinkle over some grated vegan cheese (or dairy if you are not vegan). Cover the casserole with kitchen foil and bake at 375°F/190°C for 15min, remove the foil and bake for another 15min uncovered until it is hot throughout and the cheese has melted.#

            Vegan Taco Casserole_Process

            Toppings

            While the casserole is in the oven, prepare your toppings. Mash the Avocados with lime juice, minced garlic, salt, pepper and chili.

            Mix the remaining vegan yoghurt with some lime juice, zest and salt to taste.

            Chop romaine, spring onions and cherry tomatoes and put in separate containers. Tip tortilla chips into a bowl.

            Vegan Taco Casserole

            Serve

            To serve, add a piece of your Vegan Taco Casserole to the plate and let everyone pick their own favourite toppings. Enjoy the satisfied munching sounds.

            Vegan Taco Casserole

            Meal Prep

             

            You can make everything the day before, but I would add the queso on top just before baking, so it doesn’t soak into the taco filling layer, but remains as cream, cheesy layer on top.
            After baking, the Vegan Taco Casserole stays fresh in the fridge for 3-4 days. Reheat either in the microwave until piping hot or in oven or air fryer.

            The casserole also freezes really well. I always keep a few pieces in the freezer for emergency taco cravings.

             

            Looking for more vegan recipes?

            Try my Vegan Tom Kha Soup for a warming Thai soup full of veggies.
            Or the Asian Bowl with crispy Cauliflower and Tofu, for a nutritious and delicous meal.

            Please Comment

            Now I’d love to hear from you in the comments!
            Have you tried this? Did you enjoy it?
            What other recipes would you like to see?

            If you enjoyed this recipe, please share and comment. It helps me a lot.

            Vegan Taco Casserole

            Vegan Taco Casserole

            It’s Veganuary, time for vegan comfort food, which is exactly the right time for Vegan Taco Casserole. All the flavour of an amazing Taco Casserole, none of the meat. Instead an alternative made from mushrooms to bring all the umami flavour, lentils and walnuts for protein and texture and a super creamy vegan queso topping you’ll want to pour over everything after making it the first time. Fantastic for meal prep for the whole week too, so you have less stress on workdays.
            Prep Time 1 hour
            Cook Time 1 hour
            Total Time 2 hours
            Course Dinner, lunch, Main Course
            Cuisine American, Mexican
            Servings 8
            Calories 580 kcal

            Equipment

            • Food Processor, High speed blender like Nutribullet

            Ingredients
              

            Taco Mix:

            • 3 cloves garlic minced
            • 1 onion chopped
            • 2 cups lentils, cooked. About 1 cup dried. You can use cans instead.
            • 2 packs mushrooms finely chopped
            • ½ cup walnuts
            • 1 tbsp tomato puree
            • 5 sundried tomatoes
            • 2 tbsp coconut aminos
            • 1-2 tbsp brown miso paste use any colour, but brown has the most meat-like flavour
            • 1 tbsp nutritional yeast
            • 1 can tomatoes
            • 1 can black beans drained and rinsed
            • 1 can kidney beans drained and rinsed
            • 1 can sweetcorn drained and rinsed
            • 2 cups salsa use your favourite. Set ½ cup aside for the queso

            Seasoning:

            • 2 tbsp smoked paprika
            • 1 tsp cumin
            • 2 tsp ground coriander
            • 1 tsp onion powder
            • 2 tsp oregano
            • Salt and pepper to taste
            • 3-4 corn or flour tortillas to cover the bottom of your casserole
            • 1 cup vegan shredded cheese of choice

            Queso:

            • 1 cup cashews soaked for 30min in hot water or overnight in cold
            • ½ cup vegan yoghurt I used Greek
            • 2 tbsp nutritional yeast
            • 2 tbsp water
            • ½ cup salsa
            • ¼ -1/2 tsp chili powder I like ancho chili, but use whatever you have and enjoy
            • ½ tsp cumin
            • 1 tsp smoked paprika
            • 1 tbsp pickled jalapenos
            • 2 tbsp pickled jalapeno brine
            • 1 tsp kosher salt

            Toppings (Optional):

            • Guacamole Ready made or, to make yourself:
            • 5 avocados mashed
            • 2 cloves garlic minced
            • 3 limes juice
            • 1/2-1 tsp Chili powder
            • Salt and pepper to taste
            • 1 cup Vegan sour cream or Greek yoghurt
            • 1 Lime zested and juiced
            • 1 head Romaine lettuce chopped
            • 2 cups Cherry tomatoes halved
            • 3 tbsp Cilantro chopped
            • 1 bunch Spring onions chopped
            • 1 bag tortilla chips

            Instructions
             

            • Pre-cook lentils according to package instructions, leaving a bit of bite for texture.
            • Toast walnuts in a dry pan until fragrant. Set aside.
            • Fry mushrooms in batches until browned. Season with salt and pepper. Set aside.
            • Sauté onions and garlic until translucent. Add Mexican seasoning, sundried tomatoes, tomato paste, miso paste, nutritional yeast, and coconut aminos. Stir and heat through.
            • Combine garlic-onion-spice mix, fried mushrooms, walnuts, and cooked lentils in a food processor. Pulse until minced meat-like texture.
            • Transfer mix back to the pan and fry until browned. Add drained beans, sweetcorn, tomatoes from the can and 1 ½ cups salsa. Stir and heat through.
            • Lightly grease a casserole dish. Place quartered tortillas on the bottom, slightly overlapping.
            • Top with mushroom-bean mix.
            • For queso, blend all queso ingredients until smooth. Adjust seasoning.
            • Top casserole with vegan queso, sprinkle vegan cheese. Cover with foil, bake at 375°F/190°C for 15min, then uncover and bake for an additional 15min.
            • While baking, prepare toppings: guacamole, lime yogurt, romaine, spring onions, cherry tomatoes, and tortilla chips.
            • Serve casserole pieces with desired toppings. Enjoy the flavorsome vegan taco casserole!

            Notes

            Total for the Dish (excluding optional toppings) assuming 8 portions:
            Calories: Approximately 580 kcal
            Protein: Around 22g
            Carbohydrates: Roughly 73g
            Fat: About 25g
            Fiber: Around 17g
            Sugar: Approximately 11g
            Please note that these values are approximate and may vary based on the specific brands and types of ingredients you use. The queso portion is a rough estimate, and the optional toppings are not included in the total dish values.

            Nutrition

            Calories: 580kcal
            Nutrition Facts
            Vegan Taco Casserole
            Amount per Serving
            Calories
            580
            % Daily Value*
            * Percent Daily Values are based on a 2000 calorie diet.
            Keyword For Guests, Healthy, High Fibre, Low Calorie, meal prep, vegan, vegetables, Vegetarian
            Tried this recipe?Let us know how it was!

             

            Sourdough Buttermilk Protein Pancakes

            Sourdough Buttermilk Protein Pancakes

            These Sourdough Buttermilk Protein Pancakes are my festive version of the all-time favourite breakfast. Super fluffy and tangy from the buttermilk and sourdough, yet lots of good nutrition from protein powder, whole wheat flour and eggs. They might be the perfect pancake!
            And, since it’s the holidays, I’m serving them with homemade cranberry sauce topped with some extra indulgent Advocaat for a very grown up treat!

             

            Why You Want to Make Them

             

            Buttermilk and sourdough discard for flavour

            Have you ever had buttermilk pancakes? If not, it’s about time!
            Similar to buttermilk waffles, they are incredibly tender and flavourful. The tang of the sourdough emphasizes it and helps you use up your discard.
            And what’s more: The calories are even lower than for the version without buttermilk!

            Sourdough Buttermilk Protein Pancakes

            Protein powder for extra nutrition

            Same as in my original, buttermilk free pancakes, I’m using my favourite protein powder here to up the nutrition. This time I added the toasted marshmallow flavoured version, since that’s what I just had delivered and wanted to try out. It was a full success since it balanced the tangy buttermilk beautifully with its sweetness.

            This is neither affiliated nor sponsored. Just the powder I found to taste best after trying a fair few. If you never found one you actually enjoy, give this one a try.

            Indulgent topping

            With it being the holidays, I was reminded of a very classic German cake we used to have around the season. It might be my all-time favourite German cake: An airy hazelnut-chocolate sponge, cranberry jam spread all over it, topped with whipped cream and crowned by a layer of Advocaat, just about contained by the whipped cream tufts around the edge of the cake.
            This is how it looks and it’s utterly delicious!

            Let me know if you’d like to see a recipe for it here and I might come up with a slightly healthier version of it.

            And while these pancakes have no cream or hazelnuts, the cranberry sauce and advocaat drizzled over made for a worthy breakfast reminder of it! Well….late breakfast. Not sure I can have advocaat early morning, but if you enjoy it, I’m certainly not judging!

            The Ingredients

            Sourdough Buttermilk Protein Pancakes_Ingredients

            Sourdough discard – You could use active starter here if you’d like, but since it’s not left to ferment, this is a great place to use up your discard. It will add flavour and nutrition to your pancakes. Don’t worry about it being too sour. Just a gentle tang is coming through, adding complexity.

            If you have no sourdough starter yet, here is how to make it. With its million uses, it’s one of the best things you can easily make at home with just water and flour. Plain white flour works fine.

            Buttermilk – Apart from being delicious and giving your pancakes an extra light texture, buttermilk is great for digestion, has lots of calcium and even aids your immune system if you have some daily.

            I’m mainly adding it for the taste, but the rest doesn’t do harm either, does it.
            If you don’t have buttermilk, here are several ways to substitute it.

            Flour – A mix of whole wheat flour and white flour gives the perfect balance of light and fluffy plus nutty flavour, fibre and better nutrition than just using plain white flour. During my weight loss journey I came to love whole wheat flour in nearly all of my baked goods. Partially because it keeps you fuller for longer, but again mainly for the added flavour. You can use other types of flour instead such as spelt. Or just use all white flour.

            Protein powder – As mentioned above, I’m using MyProtein here, as I love the creamy consistency and flavours they offer. Use one that you enjoy having as a shake, and you’ll like it in the pancakes too. Ideal for this recipe are vanilla or similar flavours. Though, if you have something like chocolate or hazelnut, it might even serve as more of a reminder for the Cranberry-Advocaat cake. If you try it, let me know what you think.

            Eggs – I upped the portion size of this recipe compared to the original Sourdough Protein Pancakes, as I love having some in the freezer for a super quick breakfast when toasted. Hence 2 eggs. The egg to pancake ratio is a little bit higher and I think it benefits the flavour. Plus of course more protein is always welcome.

            Soy Milk – I’m using soy milk for its creamy texture and protein content. You could substitute with full fat cows’ milk if you want or any other full fat plant milk.

            Coconut oil – Adding coconut oil gives these Sourdough Buttermilk Protein Pancakes a very subtle scent of coconut and a crispy crust. I also use some for frying them in. You could use melted and cooled butter instead, if you prefer the flavour.

            Vanilla extract – The vanilla extract on top of the vanilla scent of the protein powder will spread a heavenly smell throughout your house and give the pancakes that extra special flavour. Don’t skip it.

            Salt – Every sweet baked good needs a pinch of salt to bring out the flavours and balance the sweetness.

            Cinnamon – This is optional but delicious, especially during the holiday season. You can leave it out if you prefer or even up the content if you like more cinnamon flavour. It goes particularly well with the cranberries.

            Baking powder and soda – I’m using more baking soda than powder in this recipe, as it’s activated by the acidity of the buttermilk and adds the fluffiness to the pancakes.

            Topping – Optional. For my extra special holiday breakfast, I’m using a home made Cranberry Sauce with Port and Clementines. You could use any leftover cranberry sauce, as long as it’s not seasoned with salt and pepper. Though…you do you of course.
            As reminder of the above mentioned Cranberry-Advocaat cake, I’m topping the whole thing with Advocaat as a treat. If you have never tried it on your pancakes, you are missing out!

            These Sourdough Buttermilk Protein Pancakes would be equally delicious with sliced banana, Nutella, and Advocaat. My all-time favourite pancake topping!

            The Process

             

            Mix the wet and protein

            Sourdough Buttermilk Protein Pancakes_Process

            In a large mixing bowl or blender, combine the sourdough discard, buttermilk, soy milk, protein powder, eggs, coconut oil, and vanilla extract. Mix well until the ingredients are fully incorporated and no protein lumps are left.

            Mix the wet with the dry

            Sourdough Buttermilk Protein Pancakes_Process

            For the next step: You can prepare the batter the evening before, but if you do, leave out the baking powder and soda until the next morning, as it would lose some of its effectiveness overnight.

            In a separate bowl, whisk together the whole wheat flour, all-purpose flour, cinnamon, baking powder and soda, and fine sea salt.

            Gradually add the dry ingredients to the wet ingredients, stirring gently with a spatula until just combined. Avoid overmixing; a few lumps in the batter are fine.

            Frying

            Preheat a non-stick skillet or griddle over medium heat. If needed, lightly grease the surface with additional coconut oil.

            Once the skillet is hot, pour approximately 1/4 cup of the pancake batter onto the skillet for each pancake. Cook for 2-3 minutes, or until bubbles start to form on the surface and it looks matte.

            Carefully flip the pancakes with just a flip of your wrist, to avoid them sliding across the pan, and cook for an additional 1-2 minutes, or until they are golden brown and cooked through.

            If you’d like to keep the stack of pancakes warm while you fry the rest, keep them on a plate in your oven, set to the lowest temperature.

            Sourdough Buttermilk Protein Pancakes

            Serve

            Serve the Sourdough Buttermilk Protein Pancakes stacked on a plate, topped with icing sugar if you like, cranberry sauce and Advocaat drizzled over for the grown up version.

            Sourdough Buttermilk Protein Pancakes

            Meal Prep

             

            As most of my recipes, Sourdough Buttermilk Protein Pancakes are great for meal prep.
            There is the fact that you can prepare the batter, except baking soda and powder, in the evening and it only gets better overnight.

            Once fried, they freeze really well and can be heated through simply in the toaster. I like to keep them in portions in little bags or containers, so I can just grab a super quick and healthy breakfast, when I’m in a hurry.

            Looking for other breakfasts with Protein?

            Try this Apple Cinnamon Protein Oatmeal, bringing the flavours of German Christmas Market right onto your breakfast table.

            Or maybe some Sourdough Pumpkin Soda Bread with Protein?

            Please Comment

            Now I’d love to hear from you in the comments!
            Have you tried this? Did you enjoy it?
            What other recipes would you like to see?

            If you enjoyed this recipe, please share. It helps me a lot.

            Sourdough Buttermilk Protein Pancakes

            Sourdough Buttermilk Protein Pancakes

            With Cranberries and Advocaat topping These Sourdough Buttermilk Protein Pancakes are my festive version of the all-time favourite breakfast. Super fluffy and tangy from the buttermilk and sourdough, yet lots of good nutrition from protein powder, whole wheat flour and eggs. They might be the perfect pancake! And, since it’s the holidays, I’m serving them with homemade cranberry sauce topped with some extra indulgent Advocaat for a very grown up treat!
            Prep Time 10 minutes
            Cook Time 20 minutes
            Total Time 30 minutes
            Course Breakfast
            Cuisine American
            Servings 24 pancakes
            Calories 100 kcal

            Ingredients
              

            • 1 cup Sourdough discard
            • 1 cup buttermilk
            • ¾ cup soy milk
            • 2 large eggs
            • 4 tbsp Coconut oil melted and cooled
            • 2 teaspoons vanilla extract
            • 1 ¼ cup whole wheat flour
            • 1 cup all-purpose flour
            • 2 Scoops Protein Powder
            • 1/2 teaspoon ground cinnamon
            • 1 tsp baking powder
            • 2 tsp baking soda
            • 1/2 teaspoon fine sea salt

            Optional topping:

            • Icing sugar
            • Cranberry sauce and Advocaat to taste

            Instructions
             

            Mix the Wet and Protein:

            • In a large mixing bowl or blender, combine the sourdough discard, buttermilk, soy milk, protein powder, eggs, melted coconut oil, and vanilla extract. Mix well until the ingredients are fully incorporated and no protein lumps are left.

            Mix the Wet with the Dry:

            • In a separate bowl, whisk together the whole wheat flour, all-purpose flour, ground cinnamon, baking powder, baking soda, and fine sea salt. If preparing the batter the evening before, leave out the baking powder and soda until the next morning.
            • Gradually add the dry ingredients to the wet ingredients, stirring gently with a spatula until just combined. Avoid overmixing; a few lumps in the batter are fine.

            Frying:

            • Preheat a non-stick skillet or griddle over medium heat. If needed, lightly grease the surface with additional coconut oil.
            • Once the skillet is hot, pour approximately 1/4 cup of the pancake batter onto the skillet for each pancake. Cook for 2-3 minutes, or until bubbles start to form on the surface and it looks matte.
            • Carefully flip the pancakes with just a flip of your wrist, to avoid them sliding across the pan, and cook for an additional 1-2 minutes, or until they are golden brown and cooked through.
            • If you’d like to keep the stack warm while you fry the rest, keep them on a plate in your oven, set to the lowest temperature.

            Serve:

            • Serve stacked on a plate, topped with icing sugar if desired, and drizzle with cranberry sauce and Advocaat for the grown-up version.
            • Enjoy your delicious Sourdough Buttermilk Pancakes!

            Notes

            As most of my recipes, Sourdough Buttermilk Protein Pancakes are great for meal prep.
            There is the fact that you can prepare the batter, except baking soda and powder, in the evening and it only gets better overnight.
            Once fried, they freeze really well and can be heated through simply in the toaster. I like to keep them in portions in little bags or containers, so I can just grab a super quick and healthy breakfast, when I’m in a hurry.
            The nutrition is calculated without toppings, as the nutrition would vary depending on what you use and how much of it.
            Calories: Approximately 100 kcal per serving
            Protein: Around 4g
            Carbohydrates: Roughly 15g
            Fat: About 3g
            Fiber: Around 2g
            Sugar: Approximately 1g

            Nutrition

            Calories: 100kcal
            Nutrition Facts
            Sourdough Buttermilk Protein Pancakes
            Amount per Serving
            Calories
            100
            % Daily Value*
            * Percent Daily Values are based on a 2000 calorie diet.
            Keyword Easy, Protein, sourdough, Vegetarian, versatile
            Tried this recipe?Let us know how it was!
            Vegan Tom Kha Soup

            Vegan Tom Kha Soup

            This creamy Vegan Tom Kha Soup is a veggie packed Thai Coconut Soup with incredible flavours of lemongrass, ginger, garlic, and chili. Super easy to make and perfect for those colder days when all you want is a hot bowl of soup to curl up with. Each spoonful creates a party of spices in your mouth, while being soothing with creamy coconut at the same time.

            Why You Want to Make This

            Vegan Tom Kha Soup

            The Vegan Version of Thai Coconut Soup

            Not sure about you, but I always despised the typical chicken soup that was given to me when I had a cold. I felt it was plain, boring and did nothing to make me feel better. Quite the opposite.
            Until I stumbled upon Tom Kha Soup. Or rather, back in time, Thai Coconut curry soup with chicken.
            Though the chicken never felt quite right in it. I mean sure, I made a portion of it here too, for the meat eaters in my life, but the tofu captures the flavours and gentle bite so much better!

            Fantastic for Fighting Colds

            In general, the sodium in soups helps to sooth your sore throat, similar to gargling with salt water. The steam opens your nasal passages, helping you breathe.

            Lots of vegetables add vitamins your body needs to heal, ginger and garlic may help with reducing the inflammation and fighting bacteria and viruses and of course add lots of flavour.

            Easy to Make

            Despite the fairly long ingredient list, this soup comes together in less than 1h, chopping included.
            You could even use ready chopped garlic and grated ginger from jars, as I often do. The main seasoning comes in form of Thai Red Curry Paste, which most supermarkets offer these days.

            Versatile

            If, like me, you have meat eaters in your life, you can prepare one big pot of the base with the vegetables, then split in two and add chicken or even prawns to one half and Tofu to the other. Which is exactly what I did here, hence the chicken in the ingredient picture.

            You can also vary the vegetables to your taste. I love using a large variety, as it covers my 5-a-day in one easy meal, but just throw in what you have in your fridge and enjoy.

            The Ingredients

            Vegan Tom Kha Soup_Ingredients

            Thai Red Chili Paste – This is the basic flavour which makes this (together with Coconut milk) into the typical Tom Kha Soup. The great thing is, you can use it in lots of other Thai dishes too, like the stir fry version of this dish for example. Just use less liquid and more solids and bind with cornflour into a creamy sauce. Serve over rice and you have a great dinner.

            The Chili paste keeps for ages in the fridge. Some come in a container with about a cup of the paste. Usually you need about 1 tbsp per large pot. Be careful with adding more, it gets very hot very fast. You can always add more towards the end if you like yours very spicy. I prefer my Coconut Thai Curry on the milder side, but you do you.

            Coconut Milk – The other base ingredient for this soup is Coconut Milk. While there are 2 cans in the picture, I did add 3, as I found it a bit too spicy for my taste. The chili levels of the red curry pastes vary a little, so even though I’ve made this countless times over the years, I often have to adjust based on the brand I got.
            I’m using both reduced fat and full fat coconut milk here. Both work fine. I would add at least one can full fat though, to achieve the perfect creaminess.

            Miso Paste – To make this vegan, I swapped in white miso paste instead of the more typical fish sauce and loved the flavour of it. You could use vegan fish sauce if you prefer.

            Tamari or Soy sauce – While I have both Tamaro and Soy sauce at home, I find myself reaching for the Tamari more often, as I feel it adds more complexity than the often extremely salty soy sauce. Use whatever you have on hand. Coconut Aminos work nicely too.

            Rice Vinegar – I always have Rice vinegar around, but if you don’t replace with apple cider vinegar or white wine vinegar. The important part is to add acidity for balance.

            Rice Wine or Mirin – This adds sweetness for the perfect balance between sweet, sour, hot and creamy.

            Maple Syrup or Honey – I’m using Maple Syrup here. Not particularly traditional, but I love the complexity it brings to this soup. Adjust to your taste. I quite like a bit of sweetness to come through, reminding me of the absolutely amazing Tom Kha Chicken I had in a takeaway in Germany. We used to take the tram in Hanover for about 30 minutes just to get to this very particular place, which made the best Thai Food I ever had.

            Lime Juice – A different source of acidity, tying in with the lemongrass and vinegar, creating layers of flavour. You could use lemon juice, but lime feels more authentic here.

            Lemongrass – I always have a few stalks frozen for an emergency pot of this soup. Most supermarkets offer it these days in the veggie and herb section. It adds a lovely lemony scent, typical for Thai dishes. If you can’t find it, add some lime zest instead.

            Dried Shiitake Mushrooms – These add depth to the broth very similar to the effect of porcini mushrooms (which you could use as replacement). If you have neither, leave them out or use some simple fresh sliced mushrooms, to add some more umami to your soup.

            Garlic, ginger and spring onions – The flavour base for each Thai Curry. I used fresh here, but more often than not I use ready chopped garlic and grated ginger from a jar. They work just as well. The spring onions are used both for the base, being fried with the garlic and ginger and the green parts sprinkled over for freshness and crunch at the end.

            Broth – While bone broth would be traditional here, I’m using a good vegetable broth. Sometimes homemade, sometimes the instant version.

            Protein – My favourite protein for this soup yet is tofu. Where I find it often a little boring in stir fries, it soaks up all the flavourful broth here and has just the right texture to be comforting.
            You could also use chicken pieces or even prawn. Just adjust the cook times accordingly.
            Specific to the tofu: I press it in a tofu press for a few hours before cutting into cubes, to get rid of some of its inherent moisture, which gets then replaced with the flavourful broth when you add it.

            Vegetables – You can use pretty much anything you have in the fridge. This is a great soup to use up odds and ends!
            I particularly like carrots, zucchinis (courgette), mini sweetcorn, a can of sliced bamboo shoots and water chestnuts for their irresistible crunch. Pak Choy adds lovely greens and crunch from the stalks.
            Others I used before and liked are mushrooms, red or white cabbage and spinach.

            Cilantro – I love to add fresh herbs at the end, for that bright green touch and the added flavour. If you have the unfortunate “Cilantro tastes like soap” gene, feel free to use either parsley or even basil to sprinkle over.

            I’d love to hear from you in the comments, if you come up with other delicious combinations.

            The Process

            Now despite the seemingly endless list of ingredients, this is really quick.

            Vegan Tom Kha Soup_Process

            In your largest pot, add a bit of groundnut or olive oil. On medium heat, gently fry garlic, ginger, spring onions and chili paste until fragrant and softened.

            Vegan Tom Kha Soup_Process

            Add stock, coconut milk, lemongrass, mushrooms with their liquid, miso, tamari, vinegar, rice wine or mirin, maple syrup and lime juice. Let everything come to a boil and have a taste. Add more seasoning, depending on your taste. It should have a nice balance between sweet, sour, salty and hot.

            Once you are happy with the flavour, you can start adding the vegetables.

            I usually add cubed tofu, carrots, sweetcorn, bamboo shoots, water chestnuts and the firmer stalks of the pak choi first, let them soften and heat up a bit, before adding the zucchini and soft green pak choi leaves, to just wilt.

            Vegan Tom Kha Soup

            Serve in bowls with chopped herbs and the green parts of the spring onions on top, maybe some fresh lime wedges to squeeze over. Enjoy the heat spreading through your body and the flavours of Thailand transporting you into warmer regions.

             

            Meal Prep

            I often make a large pot of the Vegan Tom Kha Soup and only add the tofu and more crunchy veggies like carrots, before storing everything in the fridge, the remaining vegetables in separate containers. When I’m ready to eat, I just heat through the soup and add a few handfuls of the fresh vegetables, so it tastes like freshly made every day.

            The soup keeps for about 4 days in the fridge.

            To freeze, make just the soup without the vegetables and add fresh veggies whenever you like a bowl of it.

            If you’d like some carbs with it, you could add cooked rice or noodles. I find it satisfying enough with the tofu and veggies, so I usually leave the carbs out.

            Looking for a different type of Vegetable soup? Try my Vegetable Stew with Dumplings.

            Or maybe a chocolate dessert, to balance the lightness? My Protein Chocolate Mousse Pie gives you more protein, still fairly low calories, but tastes utterly decadent.

            Please Comment

            Now I’d love to hear from you in the comments!
            Have you tried this? Did you enjoy it?
            What other recipes would you like to see?

            If you enjoyed this recipe, please share and comment. It helps me a lot.

            Vegan Tom Kha Soup

            Vegan Tom Kha Soup

            This creamy Vegan Tom Kha Soup is a veggie packed Thai Coconut Soup with incredible flavours of lemongrass, ginger, garlic, and chili. Super easy to make and perfect for those colder days when all you want is a hot bowl of soup to curl up with. Each spoonful creates a party of spices in your mouth, while being soothing with creamy coconut at the same time.
            Prep Time 30 minutes
            Cook Time 30 minutes
            Total Time 1 hour
            Course Dinner, lunch, Main Course, Soup
            Cuisine Asian
            Servings 8
            Calories 360 kcal

            Ingredients
              

            • 1/4 cup minced ginger
            • 8 cloves garlic minced
            • 1 bunch spring onions sliced. Green parts put aside for topping. White used as base.
            • 1 tbsp Thai red curry paste
            • 32 ounces vegetable stock 1L
            • 3 cans 13.5-ounce, coconut milk I used one low fat, two full fat
            • 2 stalks lemongrass sliced in large pieces, so you can fish them out later
            • ¼ cup dried shiitake mushrooms soaked in hot water for 15min
            • ¼ cup miso paste white (Or optional fish sauce for non-vegans)
            • 2 tbsp tamari
            • 2 tbsp rice vinegar
            • ¼ cup rice wine
            • 2 tbsp honey or maple syrup
            • 3 limes juiced to get about ¼ cup
            • 1 pack firm tofu pressed and cubed
            • 2 courgettes halved or quartered and sliced into bite sized pieces
            • 2 packs mini sweetcorn chopped
            • 2 pak choi ends removed, sliced into bite sized pieces
            • 1 can bamboo shoots sliced
            • 1 can water chestnuts sliced
            • 3 carrots sliced
            • 1 bunch fresh cilantro leaves chopped
            • 2 tbsp Groundnut or olive oil for frying

            Instructions
             

            • In your largest pot, heat a bit of groundnut or olive oil over medium heat. Add minced garlic, ginger, sliced white parts of spring onions, and Thai red curry paste. Fry gently until fragrant and softened.
            • Add vegetable stock, coconut milk, lemongrass, soaked shiitake mushrooms with their liquid, miso paste, tamari, rice vinegar, rice wine, honey or maple syrup, and lime juice. Allow the mixture to come to a boil. Taste and adjust seasoning as needed to achieve a balance between sweet, sour, salty, and hot flavours.
            • Once you are satisfied with the flavour, start adding the vegetables. Add cubed tofu, sliced carrots, chopped sweetcorn, bamboo shoots, water chestnuts, and the firmer stalks of pak choi. Allow them to soften and heat up.
            • Finally, add the zucchini and the soft green pak choi leaves, letting them wilt slightly.
            • Serve the Vegan Tom Kha Soup in bowls, topping each serving with chopped fresh cilantro leaves and the green parts of the spring onions. Optionally, provide fresh lime wedges on the side for squeezing over the soup.
            • Enjoy the heat and flavours of Thailand transporting you into warmer regions!

            Notes

            The soup keeps for about 4 days in the fridge.
            To freeze, make just the soup without the vegetables and add fresh veggies whenever you like a bowl of it.
            If you’d like some carbs with it, you could add cooked rice or noodles. I find it satisfying enough with the tofu and veggies, so I usually leave the carbs out.
            8 servings
            Calories: Approximately 360 kcal per serving
            Protein: Around 10g
            Carbohydrates: Roughly 30g
            Fat: About 25g
            Fiber: Around 6g
            Sugar: Approximately 10g

            Nutrition

            Calories: 360kcal
            Nutrition Facts
            Vegan Tom Kha Soup
            Amount per Serving
            Calories
            360
            % Daily Value*
            * Percent Daily Values are based on a 2000 calorie diet.
            Keyword Easy, Healthy, High Fibre, Protein, vegan
            Tried this recipe?Let us know how it was!