Healthy Vegan by Niko Rittenau & Sebastian Copien

Author:Niko Rittenau & Sebastian Copien
Language: eng
Format: epub
Publisher: DK Publishing

n Double-tap image to read the labels

g Breakfast g CONTENTS

Pepper and sunflower seed spread

Makes 600g (1lb 5oz) or 12 portions

100g (31⁄2oz) sunflower seeds | 1 large red pepper (about 200g/7oz) | 400g (14oz) fermented tofu (Feto from Taifun) | 150ml (5fl oz) light vegetable stock | 2 tsp olive oil | 2 tbsp yeast flakes (or shiro miso) | 1 tsp salt (or vegetable stock paste) | 1 tsp cider vinegar | freshly ground pepper

Nutritional values per portion: 101 kcal | 4.7g carbohydrate | 5.6g fat | 8g protein | 1.6g fibre | 0.2g ALA | 456 mg lysine | 73mg calcium | 1.1mg zinc | 1.7mg iron | 0.1mg B2 | 0.1mg RE | 3µg iodine | 1.2g salt

Preheat the grill to a high heat. Put the sunflower seeds in a pan with 500ml (16fl oz) of water, bring to the boil and simmer gently for 10 minutes. Meanwhile, wash, halve, and deseed the pepper then place the pieces skin-side up on a baking tray. Grill the pepper for 10 minutes until the skin has turned completely black. Remove and cover with a damp kitchen towel. Once the pepper is lukewarm, pull off the skin and finely chop the remaining flesh.

Crumble the fermented tofu into the blender beaker. Pour away the sunflower seed cooking water, tip the seeds into a sieve and rinse with fresh water. Add the seeds, stock, olive oil, yeast flakes, salt, vinegar, and half the diced pepper to the blender beaker, then process everything to a creamy consistency. Season the mixture with salt, pepper, and vinegar, then fold in the remaining diced pepper pieces. Leave the spread for at least 2 hours in the fridge to allow the flavours to develop, then adjust the seasoning again.

Breakfast | Pepper and sunflower seed spread

VARIATION

If you need the spread for a sweet combination, just leave out the pepper or replace it with another type of vegetable or fruit, e.g. mango, cooked beetroot, or strawberries.

This spread also makes a great base for a pasta filling (e.g. for tortellini). Just add a bit more seasoning for the perfect pasta dish.

Download

Copyright Disclaimer:
This site does not store any files on its server. We only index and link to content provided by other sites. Please contact the content providers to delete copyright contents if any and email us, we'll remove relevant links or contents immediately.