When we heard that Fry’s Family Food had released the first ever meatless roast in South Africa, we just had to get our hands on a delicious recipe for all our vegan readers. And while they were at it, they gave us the recipes for an entire vegan Christmas lunch. Enjoy!
Mexican stuffed bell pepper with meat-free mince
SERVES 2 // COOKING TIME 25 min
INGREDIENTS
4 medium bell peppers
½ medium onion, chopped
2 cloves garlic, minced
1 tsp olive oil
½ box Fry’s Meat-Free Mince
1½ cup tinned diced tomatoes
½ cup cooked rice
1 tsp Worcestershire sauce
1 tsp Italian herbs
Salt and black pepper, to taste
Handful of vegan cheese, shredded (optional, or use vegan mayonnaise)
METHOD
1. Wash the bell peppers, cut the tops off and scoop out the insides carefully, removing the stems and seeds. Cook them in boiling water for 3 minutes. Remove peppers from water and drain well.
2. Sauté the onion and garlic in olive oil (or water) in a pan until golden.
3. Add the Meat-Free Mince, tomatoes, Worcestershire sauce, herbs, and seasoning to the onion and garlic. Fry for a few minutes until the Meat-Free Mince is cooked through.
4. In a bowl, add the mince mixture with the cooked rice and half of the shredded vegan cheese. Stir to combine.
5. Stuff the pepper halves with the mixture. Top with remaining vegan cheese.
6. Pop them under the grill until the cheese is melted and the peppers are tender.
Country roast in a sweet tomato glaze with sweet potato mash
SERVES 5
INGREDIENTS
1 Fry’s Soy and Quinoa Country Roast, defrosted
For the sweet tomato glaze
⅓ cup tomato sauce
3 tbsp brown sugar
1 tbsp yellow mustard
300 g vine tomatoes
For the sweet potato mash
2 large sweet potatoes, peeled and roughly chopped
½ cup coconut milk
1 sprig rosemary, chopped
Sea salt, to taste
Freshly cracked black pepper, to taste
METHOD
For the sweet tomato glaze
1. Preheat the oven to 180°C.
2. Mix the tomato sauce, brown sugar and mustard until well combined. Pour half over roast.
3. Rub a little olive oil in the bottom of a roasting pan. Cut the tomatoes into halves and place in the pan. Toss tomatoes with a splash of olive oil and sprinkle with herbs, salt and pepper.
4. Place the country roast in its foil on a baking tray. Cook the roast and the tomatoes in the oven for 30-35 minutes.
For the sweet potato mash
1. Add the potatoes into a medium pot, cover with water and bring to a boil. Reduce heat to a simmer and cook until the potatoes are very tender, about 10 minutes. Drain.
2. Heat up the coconut milk in a pot and add potatoes. Mash with a masher, adding in the rosemary, sea salt and black pepper.
3. Take the tomatoes and country roast out the oven, or for extra crispiness, keep the country roast in the oven for a few more minutes.
4. Serve with the remaining tomato sauce on the side as a dipping sauce and the mash.
Broccoli superfood salad
SERVES 4 // COOKING TIME 25 min
INGREDIENTS
1 box Fry’s Rice Protein and Chia Nuggets
1 head broccoli
60 g mixed seeds, lightly toasted
100 g goji berries, cranberries and raisin mix
1 container mini plum tomatoes, washed and halved (yellow and red)
1 Fuji apple, cored and finely chopped
100 g cooked chickpeas
For the vegan mayonnaise dressing
1 heaped tbsp cooked chickpeas (from a tin works well)
20 ml white balsamic vinegar
Juice of 1 lemon
1 heaped tsp mustard
1 tsp xylitol
Salt and black pepper, to taste
½ avocado (if serving all the mayonnaise within an hour or two)
150 ml oil mix (grapeseed oil, avocado oil, olive oil and coconut oil)
METHOD
1. Cook the Nuggets according to packet instructions and halve.
2. Remove the tough stalk at the end of the broccoli and wash broccoli head thoroughly. Cut into bite-size pieces and place in a large bowl.
3. Add the remaining ingredients, including the Nuggets, and mix together.
4. To make the vegan mayonnaise, add the chickpeas, vinegar, lemon juice, mustard, xylitol and seasoning into the jug of a hand-held blender. Add the avocado, if using. Blitz until thick and creamy.
5. With the head of the blender still in the jug, start pouring the oil in while lifting it up and down until the oil emulsifies with the rest of the ingredients. Taste and adjust seasoning.
Deconstructed vanilla, coconut, apple and blueberry pie with cashew cream
SERVES 1 // COOKING TIME 30 min
INGREDIENTS
1 cup raw unsalted cashews, soaked in water for 2 hours
½ cup water
2 tbsp maple syrup
1 tsp vanilla essence
Pinch salt
3 tbsp Fry’s Vanilla and Chia Kasha
1 tsp maple syrup
2 tbsp desiccated coconut
2 tbsp coconut flakes
2 tsp coconut oil
Pinch vanilla essence
Pinch cinnamon
1 cup apples, diced
1 cup frozen blueberries
Mint
METHOD
1. Preheat oven to 180°C.
2. Drain the cashews and discard the soaking water.
3. Pour the water into the blender, and add the soaked cashews with the maple syrup, vanilla and salt. Blend on high until smooth and creamy. Adjust the water, sweetener and vanilla to taste.
4. Transfer to a sealed container in the fridge and chill for a few hours to thicken.
5. Mix the Kasha, maple syrup, desiccated coconut, coconut flakes, coconut oil, vanilla and cinnamon in a bowl. The texture should be fine and slightly crumbly.
6. Place the diced apple and frozen blueberries in a small baking dish and pour the Kasha mixture over the fruit.
7. Bake for 10-12 minutes. Serve with fresh mint and the cashew cream.
