Cooking from Re:Store

If you are unsure how to soak pulses, get those essential vitamins, what to cook or how to season your meals then look no further!

Buying loose produce can be a little intimidating – especially if you are new to cooking for yourself, but it doesn’t have to be! Having a couple of go to recipes is a great way to ease into cooking for yourself.

Cooking with pulses

When buying dried pulses, it’s really important to know how to soak them properly and how long you need to soak them for. Generally, its best to soak pulses overnight by covering them with water so that they expand. In the morning you should pour away the old water and replace it until you are ready to use your them. The chart below shows how long different pulses need to be soaked for and if they require being soaked overnight.

Type of bean / pulse

Soak overnight

Cook Time Pressure Cooker

Cook Time Saucepan

Red lentils

No

8-10 mins

25-30 mins

Puy lentils

No

8-10 mins

45-50 mins

Brown lentils

No

12-15 mins

45-50 mins

Mung beans

No

12-15 mins

15-20  mins

Black beans

Yes

10-12 mins

1.5-2 hours 

Kidney beans

Yes

10-12 mins

1.5-2 hours

Haricot beans

Yes

12-15 mins

1.5-2 hours

Cannellini beans

Yes

12-15 mins

1.5-2 hours

Chickpeas

Yes

12-15 mins

1-2 hours

Butter beans

Yes

15-20 mins

30 mins-1 hour

Yellow split peas

No

10-12 mins

1.5-2 hours

Aduki beans

Yes

10-12 mins

1-1.5 hours

Soy beans

Yes

15-20 mins

3-3.5 hours

 

Spice Things Up!

One great way to advance your cooking skills and become more comfortable in the kitchen is by experimenting with different herbs and spices. This chart shows which herbs and spices work well with specific cuisines. Don’t be afraid to explore new flavours – next time you make a meal have a look at this table and try adding some herbs/spices that you haven’t used before!

For any questions about how to use and cook with specific ingredients do not hesitate to ask our staff in-store! 

 

Maintaining a Balanced Diet

One of the hardest parts of becoming or mainting a plant-based diet is knowing how and where to replace sources of nutrients. You can get most of the nutrients you need from eating a varied and balanced vegan/veggi/plant-based diet. As the NHS recommends.

  • Eat at least 5 portions of a variety of fruit and vegetables every day and base meals on potatoes, bread, rice, pasta or other starchy carbohydrates (choose wholegrain where possible).
  • Have some dairy alternatives, such as soya drinks and yoghurts (choose lower-fat and lower-sugar options)
  • Eat some beans, pulses and other proteins
  • Choose unsaturated oils and spreads, and eat in small amounts
  • Drink plenty of fluids (the government recommends 6 to 8 cups or glasses a day)

So where exactly do we get those essential vitamins? If you do not plan your diet properly, you could miss out on essential nutrients, such as calcium, iron and vitamin B12.

Vegan sources of Calcium

  • green, leafy vegetables – such as broccoli, cabbage and okra, but not spinach (spinach does contain high levels of calcium but the body cannot digest it all)
  • fortified unsweetened soya, rice and oat drinks
  • calcium-set tofu
  • sesame seeds and tahini
  • pulses
  • brown and white bread (in the UK, calcium is added to white and brown flour by law)
  • dried fruit, such as dates, raisins, prunes, figs and dried apricots

Vegan sources of Vitamin D

  • exposure to sunlight, particularly from late March/early April to the end of September 
  • fortified fat spreads, breakfast cereals and unsweetened soya drinks (with vitamin D added)
  • Vitamin D supplements

Vegan sources of Iron

  • pulses
  • wholemeal bread and flour
  • breakfast cereals fortified with iron
  • dark green, leafy vegetables, such as watercress, broccoli and spring greens
  • nuts
  • dried fruits,such as mango, apricots, prunes and cranberries

Vegan sources of vitamin B12

  • breakfast cereals fortified with B12
  • unsweetened soya drinks fortified with vitamin B12
  • yeast extract, such as Marmite, which is fortified with vitamin B12
  • nutritional yeast flakes
  • B12 supplements

Vegan sources of omega-3 fatty acids

  • flaxseed (linseed) oil
  • rapeseed oil
  • soya oil and soya-based foods, such as tofu
  • walnuts
  • seaweed based foods

 

Recipes 

Have a look at some of our favorite recipes for some inspiration using our specialty products like our nutritional yeast flakes or vegan chocolate chips.

 

Vegetable Chilli Recipe

Vegetable chilli a cheap, quick and easy dinner to rustle together after a day of studying (or not!). This is a great staple to learn how to make and you can even freeze it for up to 3 months.

Ingredients:

  • 3 tbsp olive oil                                                                                          
  • 2 sweet potatoes
  • 2 tsp smoked paprika
  • 2 tsp ground cumin
  • 1 onion
  • 2 carrots
  • 2 celery sticks
  • 2 garlic cloves
  • 1-2 tsp chilli powder 
  • 1 tsp dried oregano
  • 1 tbsp tomato purée
  • 1 red pepper
  • 2 x 400g cans chopped tomatoes
  • 400g black beans
  • 400g kidney beans
  • lime wedges
  • guacamole
  • rice
  • coriander to serve

(Recipe adapted from BBC Good Food)

Method:

STEP 1

Soak your black beans and kidney beans using the bean chart.

(NOTE: you will have to soak them overnight).

STEP 2

Heat the oven to 200C/180C fan/gas 6.

Put the sweet potato in a roasting tin and drizzle over 1½ tbsp oil, 1 tsp smoked paprika and 1 tsp ground cumin. Give everything a good mix so that all the chunks are coated in spices, season with salt and pepper, then roast for 25 mins until cooked.

STEP 3

Meanwhile, heat the remaining oil in a large saucepan over a medium heat. Add the onion, carrot and celery. Cook for 8-10 mins, stirring occasionally until soft, then crush in the garlic and cook for 1 min more. Add the remaining dried spices and tomato purée. Give everything a good mix and cook for 1 min more.

STEP 4

Add the red pepper, chopped tomatoes and 200ml water. Bring the chilli to a boil, then simmer for 20 mins. Tip in the beans and cook for another 10 mins before adding the sweet potato. Season to taste then serve with lime wedges, guacamole, rice and coriander. 

 

 

TVP Bolognese with Vegan Parmesan

Cutting back on meat? Try TVP (Textured vegetable protein) as an alternative. This vegan bolognese not only tastes delicious, but it counts as a whopping five of your 5-a-day

Ingredients: 

  • 1 tbsp rapeseed oil
  • 320g carrots (3 medium), finely chopped
  • 4 celery sticks (320g), finely chopped
  • 4 garlic cloves , finely grated
  • 100g of TVP Mince
  • 100g red lentils
  • 3 tbsp tomato purée
  • 4 tsp vegetable bouillon powder (check it’s vegan)
  • 1 tbsp chopped thyme
  • 325g spaghetti
  • chopped parsley , to serve (optional)

       For the vegan parmesan

  • 40g cashews
  • 4 tsp nutritional yeast
  • 1 tsp garlic granules

(Recipe adapted from BBC Good Food)

Method:

STEP 1

Soak the TVP in a bowl with 1:1 ratio of hot water, with a pinch of salt. Heat the oil in a large non-stick pan and fry the carrots, celery and garlic for 10 mins, stirring every now and then.

STEP 2

Meanwhile, make the vegan parmesan. Tip the cashews, nutritional yeast and garlic granules into a food processor and blitz to fine crumbs. Add a little salt, if needed, and set aside.

STEP 3

Drain the TVP and tip into the veg mix with the lentils, 700ml water, the tomato purée, bouillon powder and thyme, then cover and cook for 25 mins. Add a little more water if needed – it should be pulpy.

STEP 4

Meanwhile cook half the spaghetti, following pack instructions, until al dente. If following the Healthy Diet Plan toss with half the sauce, divide between two bowls and sprinkle with half of the vegan parmesan and parsley, if using. 

 

 

Vegan Chocolate Chip Cookies

Try our best ever vegan chocolate chip cookies. Non-vegans will be hard pressed to notice the difference between these and their favourite choc chip biscuits

Ingredients: 

  • 125g cold coconut oil
  • 100g golden caster sugar
  • 150g light muscavdo sugar
  • 125ml coconut milk
  • 1 tsp vanilla extract
  • 275g plain flour
  • 1 tsp baking powder
  • ¼ tsp bicarb
  • 200g vegan chocolate chips or vegan chocolate, chopped into small chunks

(Recipe adapted from BBC Good Food)

Method:

STEP 1

Tip the coconut oil and sugars into a bowl and whisk until completely combined, then whisk in the coconut milk and vanilla. Tip the flour, baking powder, bicarb and a good pinch of flaky sea salt into the mix to make a thick batter, then fold through the chocolate chips. Chill the batter for at least 1hr. Can be made 2 days ahead.

STEP 2

Heat the oven to 180C/160C fan/gas 4. Line a couple of baking sheets with baking parchment, then scoop or roll plum-sized balls of the dough and place them on the baking sheets about 2cm apart. Flatten ever so slightly and sprinkle with a bit more flaky salt if you want. Cook on the middle shelf for 12-15 mins, turning the tray once, until the cookies have spread and are golden but still soft in the middle. Leave to cool slightly, then lift the cookies onto a cooling rack while you bake another batch. Will keep in a biscuit jar for up to 3 days.