Zero Waste Aloo Gobi Recipe

Aloo Gobi is a traditional North Indian dish that is enjoyed widely around the world but most commonly in India and Pakistan. Made up of the main ingredients ‘aloo’ meaning ‘potato’ and ‘gobi’ meaning ‘cauliflower’, this dish is hearty and full of goodness. There are many variations that may include peas or other veggies but the name stays the same.

Authentic Aloo Gobi does not have a liquid gravy which means the flavour comes from the aromatic spices added including tumeric . It is found all over India because the ingredients are widely accessible and cheap, it fills your stomach and it’s also simply delicious!

This recipe gives a zero waste spin on this traditional dish making use of the whole cauliflower, including the stalk and stems for added crunch! Super easy, super tasty and always a crowd pleaser! Enjoy 🙂

SERVES 6

PREP TIME 10 MINS

COOK TIME 25 MINS

TOTAL TIME 35 MINS

INGREDIENTS

  • 2 large potatoes (cut into 3/4 inch cubes, skin on)
  • 1 medium cauliflower (cut into large florets and peel the outer layer of the stalk. Remove 1/2 inch off the bottom (and compost!) and cut the rest of the stem into 1/4 inch slices)
    1/2 cauliflower leaves (separate leaves from stems and cut stems into 1/2 inch slices (like you would with celery) – chop leaves roughly)
  • 3 shallots (diced)
  • 1/2 red onion (finely diced)
  • 3/4 green chilli (finely chopped) (optional)
  • 1 sq inch ginger (minced)
  • 3 garlic cloves (minced)
  • 2 tomatoes (finely diced)
  • 1/2 lemon (juiced)
  • 2 tbsp rapeseed oil
  • 1 tbsp garam masala
  • 1 tbsp coriander powder
  • 1 1/2 tsp salt
  • 1 tsp tumeric
  • 1 tsp cumin seeds
  • Handful of chopped coriander (including stalks)
  • Cup of water

GARNISH

  • Coriander

STEP 1

Heat your pot and add oil. Once the oil is hot, add the cumin seeds and cook for 30 seconds until fragrant.

STEP 2

Lower the heat (medium) and add your shallots, onions and cauliflower leaf stems sautéing them for about 5-6 minutes until soft.

STEP 3

Add ginger, chilli and garlic and cook for 2-3 minutes.

STEP 4

Add salt and spices, stir and cook for another 1-2 minutes over a low heat.

STEP 5

Pour in your diced tomatoes, stir and simmer for a few minutes before adding the potatoes. Increase the heat slightly, add a splash of water and cover for 5 minutes.

STEP 6

Add the cauliflower stalks and florets, cover and cook for another 10 minutes. Add a splash of water if necessary.

STEP 7

Squeeze half a lemon and mix in with a handful of roughly chopped coriander.

STEP 8

Serve with rice, chapati or other Indian bread with a sprinkling of extra coriander as garnish.

Extinction Rebellion & Animal Rebellion protests: just a nuisance or are they necessary?

So Extinction Rebellion (XR) and Animal Rebellion (AR) have just finished a 10 day series of public protests which have involved disruptive stunts, a lot of superglue and a pretty significant number of activists sacrificing themselves to be arrested in the name of pioneering important social change.

Photo source: Animal Rebellion Facebook Page

The groups’ controversial actions included stunts called Free The Truth, Letter For Our futureand Can’t Bare The Truth which all resulted in arrests.

Image source: Extinction Rebellion

WHY ARE THEY PROTESTING?

A lot of people have heard of Extinction Rebellion, but in case you haven’t, XR is a movement set up to campaign for climate justice. They use non-violent direct action to apply public pressure to local governments throughout the world. This is done with the hope of enforcing legislation that will ensure systematic improvements to deal with the current ecological emergency. In London for the past 10 days, their focus has been primarily on pushing through the Climate and Ecological Emergency Bill (CEE Bill) which demands for the following: 

The below list is taken directly from the XR website:

  • A serious plan to deal with the UK’s fair share of emissions and to halt critical rises in global temperatures.
  • Our entire carbon footprint be taken into account – in the UK and overseas.
  • The active conservation and restoration of nature here and overseas, recognising the damage we cause through the goods we import.
  • Those in power not to depend on future technologies to save the day; technologies that are used as an excuse for us to carry on polluting.
  • Ordinary people to have a real say on the right way forward in a Citizens’ Assembly with bite.

Animal Rebellion are the ‘sister’ organisation that also campaign for climate justice but primarily from the perspective of ending animal exploitation. AR want to implement change through the introduction of a plant based food system

They’re doing this because animal agriculture is responsible for contributing to more greenhouse gases globally (14.5%) than all of the transport industries combined (14%). This year has also proven how the exploitation of animals is catastrophic for us all with the emergence of the Coronavirus pandemic.

The outbreak of Coronavirus, which has been linked back to a ‘wet market’ (live animal market) based in Wuhan, China, has reminded us what we’ve been told many times before – that 75% of all emerging infectious diseases are zoonotic (meaning they originate in animals). This has been directly reported by the UN Environmental Foundation and many other credible sources.

HIV, Ebola, SARS, MERS, the Zika virus and Bird Flu are all other examples of zoonotic diseases that have made the genetic jump to infecting humans. Without the exploitation of animals and them being forced into extremely unsanitary conditions, left to sit for hours in their own faeces, in cramped cages and often exposed to blood of various other species, both alive and dead, it is unlikely that these wild cross-species mutations would have had the opportunity to occur. 

WHAT DOES THE SCIENCE SAY?

According to the World Meteorological Organisation (WMO), the 20 warmest years on record were in the last 22 years and the last four years have been the warmest ever. NASA presents data that reflects the earth has heated by around 1 degree centigrade since pre-industrial times alone. The Bulletin of the Atomic Scientists report on 2019 witnessing the highest ever levels of heat energy being absorbed by our oceans – equivalent to five Hiroshima atomic bombs per second, every second, over the last 25 years!  

Due to the proven rising temperature of our planet and the horrifying forecast of what the future has in store once we breach a 1.5 degree increase, on the 22nd of April 2016, 175 world leaders signed the Paris Agreement at United Nations Headquarters in New York (which was the largest number of countries to sign an international agreement in one day). This agreement committed a total of 186 countries to strengthen their nation’s response in order to keep the global temperature from rising over 2 degrees centigrade this century.

If planned actions to combat climate change are not implemented, we could be facing a 4 degree temperature rise. That means that the Earth will almost have heated the same amount (4.5 degrees) since the industrial revolution as what it has in the last 17000 years!

THE EARTH’S GETTING HOTTER…SO WHAT?!

Now we’ve all been hearing about this ‘global warming’ malarkey for the best part of 20 years but most of us don’t really understand what it really means and how it’s going to affect us in our lifetimes – mainly because it hasn’t been clearly reported. As much as we may have enjoyed our hotter summers and more moderate winters in recent years, it’s time to ask is this really affecting us negatively now? And have we realised how detrimental this could be for our futures? 

Seeing as a 1 degree increase has already brought about more than 200 ‘natural disasters’ in this year alone including the heartbreaking Amazonian fires, the Australian bush fires which killed 33 humans, 3 billion animals and burnt an land area that equates to the size of South Korea, the British floods following the fallout of Storm Dennis, the strongest ever cyclone recorded in the Bay of Bengal, Cyclone Amphan, and the devastating drought in Eastern Africa which lead to the outbreak of crop destroying locusts leaving people starving and destitute. These are just a few of the natural disasters that have occurred this year and there are going to be plenty more to come. 

Deforestation, burning fossil fuels and animal agriculture make up the most significant contributors to the release of greenhouse gases carbon dioxide, methane, nitrous oxide and fluorinated gases. Continuing at our current rate of emissions, the ice caps will continue to melt beyond the point of return, as a result the sea will rise and we expect to see hurricanes, floods, droughts, agricultural failures and other natural disasters such as devastating global mangrove loss. These devastating events will result in areas of the world becoming uninhabitable, a drastic loss of biodiversity, human displacement, unemployment, crop failure, starvation and ultimately death for many – we are entering into the world’s sixth mass extinction! The World Heath Organisation (WHO) predicted that between 2030 and 2050 up to 250,000 additional deaths will occur each year due to climate change alone.

These effects will inevitably be felt by the poorest and most vulnerable populations first but will eventually also impact the middle and upper classes, too. When the availability of resources diminish, prices go up and accessibility goes down – that’s something nobody will be able to avoid.

Plus, we are going to see some of the most incredible natural wonders diminish or even disappear altogether. The infamous corals of the Great Barrier Reef, the Dead Sea in the Middle East, even entire countries like The Maldives are under threat of being entirely wiped out if we don’t act now to curb the rising temperatures.

Life on Earth is in crisis: scientists agree we have entered a period of abrupt climate breakdown, and we are in the midst of a mass extinction of our own making. 

Extinction Rebellion
Source: Extinction Rebellion Facebook Page

Government must act now to halt biodiversity loss and reduce greenhouse gas emissions to net zero by 2025.

XR state as one of their ‘demands

CAN CORONAVIRUS CHANGE OUR ATTITUDE?

The swift global response to the Coronavirus outbreak serves as evidence to prove how quickly habits can be changed. In the height of European lockdown in early April 2020, the daily global fossil CO2 emissions fell by 17% compared to the same time the year before yet were only equivalent to levels all the way back from 2006. This demonstrates our growing dependence on fossil fuels for energy and draws attention to how drastically it has increased across the last 14 years.

This dramatic reduction in pollution saw nature restore itself impressively rapidly all over the world. Jellyfish, swans, schools of fish and even dolphins were reported to have returned to the crystal clear canals of Venice, a natural place that was once overrun by tourists. Deer were spotted grazing by The White House. Wild boar were roaming in Barcelona… The list goes on.

This pandemic has made many of us realise how we humans have such a direct impact on the natural world around us and that we need to be more mindful of how we’re impacting the Earth’s natural balance and all the wildlife that also depend on it.

ARE XR AND AR WRONG TO PROTEST?

I know public demonstrations can be disruptive and irritating to some people but let’s take a minute to ask ourselves why XR, AR and many other organisations take this approach. Here’s a really useful video that offers insight:

MY PERSPECTIVE ON DIRECT ACTION

I took part in the protests with Animal Rebellion because I firmly believe in all that XR and AR stand for. And despite having spent a year and a half of my life cycling alone across the world, championing my cause peacefully and doing outreach such as giving public speeches (including my TEDx Talk) and leading educational workshops everywhere and anywhere I could, no British news wanted to cover my story or listen to the informative and positive messages I had to share. In fact, when the BBC did cover my story, they didn’t even talk about my goals and instead reported the wrong information about my time during Coronavirus.

The point I’m making is that people can criticise direct action groups for temporarily inconveniencing their days but we are fighting for our futures and there simply isn’t time to spare! Without civil disobedience, a lot of money, a huge dose of luck or an elite personal connection, unfortunately you are largely ignored through the mainstream news channels. The media reports on tragedies and drama and if you don’t create a story that invokes a reaction, you fall by the wayside. 

As the XR video shows above, when we look at patterns of social development throughout history, we can see how necessary direct action protests are, no matter how inconvenient they may seem. 

Women’s rights direct actions which were led by the Suffragettes was also considered ‘inconvenient’ at the time despite people agreeing with their cause, but without those actions and the sacrifice of some brave individuals’ personal liberties, how much would have actually been achieved?

The same can be said for African American rights and the anti slavery movement – black people are still suffering inequality today, can we even begin to imagine if no one had ever taken direct action? (Click here to read about why #BlackLivesMatter.)

Well now we have to fight with direct action to combat the climate emergency as well.

So direct action may well be a nuisance but in my opinion, it is indeed necessary.

WHAT CAN YOU DO TO HELP?

By supporting the Climate and Ecological Emergency Bill, you’d be supporting the introduction of a citizens’ assembly which would give the power to our diverse people, from all backgrounds and ethnicities, to receive thorough education on our climate crisis and enable them to vote and make decisions to save our planet and our futures. 

  • Click here to join The CEE Bill campaign
  • Do your homework! Find out for yourself and do some more research on this topic – then talk about it with your friends and family!
  • Get involved with your local action groups. Click here for XR and here for AR 
  • Write to your local MP adding further pressure to our government listing your serious concerns over the current ecological disaster as we enter into the sixth mass extinction (templates are available on the XR and AR websites)
  • Write to and boycott companies (like Shell, BP, Barclays and HSBC) that invest in damaging economic expansion encouraging them to take corporate social responsibility and generate clean, green money for the economy
  • Introduce eco-friendly changes into your life such as walking and cycling more, incorporating a vegan diet, recycling and upcycling and shopping locally. (Check out my 10 Easy Tips for Being More Eco Friendly and How to Embrace Zero Waste Living While Travelling blogs and Vegan Recipes Page for more help and advice!)
  • Cut down your use of single use plastic – try out the Friends of the Earth #DrasticOnPlastic challenge
  • Donate money to XR, AR or a wildlife conservation charity
  • Share information via your social media channels

Thank you for reading, I hope you’ve found it useful and informative and perhaps this blog has given you an alternative perspective on non-violent direct action and the approach of Extinction Rebellion, Animal Rebellion and myself on our attempts to tackle the climate and ecological emergency.

If you’ve found some value in this article, please help to spread the word and click the share button! 🙂

Peace and love always, Han x

10 Easy Tips for Being More Eco-Friendly

The world is finally waking up to realising just how serious global warming is getting and now that we’ve started to learn about how we are now entering the sixth mass extinction. So now we’ve all got to take some responsibility and do our bit to make a difference.

Zero and minimal waste living may have become a bit of a fashion (which is totally a good thing!) but sometimes new trends bring about social pressures and people can feel intimidated and overwhelmed when it comes to incorporating these changes into their day-to-day lives. I know that it’s hard to change old habits, (especially when we live in such an environmentally unfriendly world!) so let’s all remember to be kind to ourselves and that it’s better for a great number of people to make some consistent positive changes and live ‘imperfectly’ than for a few people to live ‘perfectly’.

What even is ‘perfect’ anyway and why do we pressurise ourselves to achieve it? We all produce waste and everything we do has some kind of carbon footprint, so living ‘zero waste’ is technically impossible. I guess what I’m trying to say is don’t get too caught up on the details and just get stuck in!

After a while it gradually it becomes a butterfly affect: positive practices become good habits and when those habits start to come naturally, you’ll already have discovered something new that will inspire you to do more. That’s the best thing you’ll realise – your own actions will empower you to keep growing, learning and evolving! When I started on my eco journey, I would never have imagined that I’d be as…let’s call it, ‘thorough’ (rather than neurotic haha) as I am now. But here I am, very comfortably living a (practically) zero waste lifestyle and happy to share my tips with you!

Kasi Mountain, Laos

1. PLASTIC IS NOT FANTASTIC SO REFUSE, REUSE, RECYCLE

You’ve probably heard of this one before! There are so many non-plastic alternatives out there now, just try to make conscious choices – say no to the extra plastic bag, relax and drink your coffee instead of getting a takeaway plastic cup, opt for a canned drink (which you can recycle) instead of buying the plastic bottle and don’t forget to try and support your local businesses that are investing extra in biodegradable packaging to help us all in protecting our planet…little things all add up! Or even better, always be prepared – carry a zero waste kit with you! Pack your container, refillable water bottle, cutlery and reusable material shopping bags so that you don’t get caught out having to buy any single use plastic or even other materials. Another great tip to get creative with fun upcycle projects (especially if you have kids) so start building a crafts box with your waste and see what you can come up with!

2. SECOND HAND IS NOT SECOND BEST

Anything we produce has a carbon footprint so buying something that already exists is always the best option. And coming back to London has reminded me just how much I love second hand stuff – especially clothes! One person’s rubbish really is another person’s treasure. Car boot sales, second hand markets and online platforms like Facebook Marketplace and Shpock are also great to find things you might be looking for. Another great way to avoid buying new is to organise a get together with a bunch of your friends, share some good food and host a fun clothes swap! This helps you stop hauling (yes, we are ALL so guilty!) and get rid of all the unnecessary items you don’t need. The great news is that by doing this you make room for some amazing second hand things! It’s also great to support charity shops so drop off any unwanted extras in there and whilst you’re there, you might find something you love as well!

3. SUPPORT YOUR LOCAL COMMUNITY

Scope out your closest greengrocers, zero waste shops and farmers’ markets to get the freshest, most local, minimum waste ingredients. You’ll find that these people appreciate their regulars and you’ll most likely end up as friends. Zero waste shops are great for bulk buying too and you can take your own containers to stock up on dried goods such as rice, beans, pasta, nuts, seeds and herbs which all have a long shelf life. Remember, the less distance your food has to travel from where it was harvested to arriving at your plate, the lower the carbon footprint! It’s also great to make the most of the best seasonal produce which helps keep your cooking inspo fresh all year round.

4. GO PLANT BASED!

Animal agriculture accounts for 14.5% of all global greenhouse gases! Other than not having children, the best thing you can do as an individual for the planet is to switch to a plant based diet. This may have seemed like a daunting task a while ago but now there are so many incredible and accessible options out there as well as lots of info and recipes which are good for your health, the animals and the planet. Be sure to check out my vegan recipes page for lots of yummy dishes!

5. SAVE YOUR SCRAPS

If you’re not already doing it, start separating your organic waste from your inorganic waste. Some local councils will already ask you to do this but you can save your organic waste to form a nutrient rich garden compost which you can use for gardening and it has an added bonus because it’s so beneficial for local wildlife. If you’re not sure how to make a compost heap, here’s a useful how to guide.

6. COOK FROM SCRATCH

Hummus, guacamole, salsa, peanut butter and other dips are all popular staple items in a lot of people’s fridges these days. Try making your own at home and refill your old jars with them – it tastes way better, is fun to make and saves on the packaging, too!

7. TRAVEL IN…SO MANY STYLES!

Fly and drive less and walk, cycle, take the bus or train wherever possible. People are starting to realise the personal economic benefits as well as the positive environmental impact of sharing cars. Transport and Environment.org shows in their comprehensive overview on the topic that some studies have revealed for every 1 shared car, between 7 and 11 cars are taken off city roads. Companies like Zipcar and Car2Go offer this service in some countries throughout Europe.

8. DON’T WASTE WATER!

Opt for a shower instead of a bath, remember to turn the tap off when you’re brushing your teeth or are shampooing your hair, fill the sink or a bucket to do the dishes instead of using running water, recycle your bath water to water your grass and plants (not fruits and veggies), use a tap regulator to slow the speed of water flow and cooking with the lid on your pans to avoid evaporation are all little tricks to help save water loss. Did you know if we all had a one minute shorter shower throughout the year in the UK, we would save £215 million off our collective annual energy bills! That’s crazy!

9. ELECTRIC CHECK

Switch off your lights when you’re not using them and your appliances off from Standby Mode. By turning off your appliances properly and switching off the mains or unplugging them altogether, your household could save around £80 per year. I’m not sure what that equates to in terms of being able to give you a figure of energy consumption but it is something and it saves you money! It’s also worth knowing that LED lightbulbs are up to 90% more energy efficient than regular lightbulbs and last around 40 times longer! Last little electric tip would be to maintain your appliances. Keeping your electricals clean and well looked after means they don’t have to work as hard to function which pays off in the long run.

10. MAKE GOOD PRODUCT SWAPS

I’m gonna give you 3 great starters here…

1) Switch to a recycled/bamboo toilet roll subscription. I use Who Gives A Crap which is amazing because not only is their toilet roll 100% recycled and plastic free, but 50% of their profits goes directly towards building toilets and improving sanitation for impoverished communities! AND they love sh*t jokes – who doesn’t love a pun?!

2) Switch to a bamboo toothbrush. We’re known to change toothbrushes every three or four months, so you’re saving the oceans of roughly four plastic sticks per year!

3) Use eco-friendly health and beauty products including things like soap, moisturisers, shampoo and conditioner, make up, serums etc. By doing this you’ll be helping save the planet (and yourself) from being polluted with lots of chemicals – many of which can be harmful. The production of these chemicals also has a carbon footprint which causes further pollution. You can find a great selection of vegan, zero waste toiletries at local zero waste shop, Greener Habits (don’t worry – they deliver!).

So there you go! 10 easy top tips to help make your day to day more eco friendly! If you have anymore questions, feel free to get in touch!

Peace, love and environmental vibes x

One Pot Vegan Coconut Dahl Recipe

As you may already know, I’ve spent a lot of time in India and I’ve even got Indian heritage as my grandad was from Kolkata, West Bengal. And as a vegan foodie, it’s simply impossible to not love everything about Indian cuisine because it’s always bursting with the most exceptional spices! Every region is the home to different unique flavours and after having slept in so many different random family homes with different cultural practices and ancient family recipes, I’ve picked up a few tips and tricks along the way!

This southern Indian style coconut dahl recipe is hearty, full of flavour and packed with fiery spice! Omit the chillies if you can’t handle the heat otherwise embrace the flames because this is a dish jammed with goodness, protein and an exotic taste which is delicious on its own or to pack a punch alongside other curries. 

The term ‘dal’ / ‘dahl’ / ‘dhal’ means split lentils or pulses in the Indian sub-continent and is a staple dish served all over with many variations (most likely because India is the largest producer of pulses in the world!). The more southern states are known for their affinity to powerful and spicy flavours and the typically tropical coconut milk based dishes. The southern states usually use dahl as the base to the famous dish, Sambar, whereas in the north it is a staple dish in its own right. 

It is commonly eaten with chapatis (also known as rotis) or rice and one variation or another is found on (almost) every thali plate in India. For those of you that have never heard of a ‘thali’, it’s a ‘little bit of everything’ type of plate where you’ll get a selection of batch cooked curries, dahl, rice and chapatis which are served at the local dhabas (restaurants). It’s the best and cheapest way to try as much delicious food as possible when you’re visiting India! 

Dahl is a great source of protein and fibre and is also low in fat so it makes an excellent addition to your cooking repertoire! It’s also rich in nutrients like vitamin B and iron which is always helpful too! 

Anyway, on with the recipe…

SERVES 6 

PREP TIME 15 MINS

COOK TIME 30 MINS

TOTAL TIME: 45 MINS

INGREDIENTS

  • 200g red lentils
  • 400ml coconut milk 
  • 300ml water (extra cup of water to hand)
  • 2 tbsp coconut oil 
  • 2 white onions (finely diced)
  • 2 red pepper mild chillies (halved lengthways) (optional)
  • 1 hot green chilli (halved lengthways) (optional)
  • 1 lime (juiced)
  • 2 tsp coriander seeds
  • 2 tsp cumin seeds
  • 1 1/2 tsp mustard seeds
  • 1 tsp salt (adjust to taste, especially if you remove the chillies)
  • 3/4 tsp turmeric 
  • 1/2 sq inch ginger (minced)
  • 2 cloves garlic (minced)
  • Handful of fresh coriander

GARNISH

  • Drizzle of chilli oil 
  • Desiccated coconut 
  • Fresh coriander 

STEP 1

Soak the lentils in hot water for 10-15 minutes (as you prepare your veg and complete step 2).

STEP 2

Toast the coriander and cumin seeds in a pan over a low heat. Once you can smell the fragrant aroma, remove the seeds before they burn and transfer them to a spice blender or pestle and mortar. Grind the seeds into a dust-like powder and set aside. 

Featuring my glamorous assistant (AKA Mum) with our make-shift pestle and mortar after the spice blender broke!

STEP 3 

Add coconut oil to a large pot on a low heat and slowly cook the onions for 8-10 minutes. 

STEP 4

Add mustard seeds, garlic, chillies, ginger, turmeric and salt . Cook until the mustard seeds start to pop then add the ground cumin/coriander mix. 

STEP 5

Pour in the coconut milk, water and lentils and stir thoroughly. Increase to a medium heat until the contents are boiling then cover and simmer for 15 minutes until the lentils are soft. Have a cup of water on hand to add as and when needed. 

STEP 6 

Add the lime juice and roughly chopped fresh coriander and stir, covering and cooking for another 5 minutes. 

STEP 7 

Garnish with desiccated coconut, a generous drizzle of chilli oil and torn coriander leaves and serve with your choice of rice or Indian bread.

So that’s it! Super simple, one pot, no mess and packed full of nutrients and yumminess! I hope you like it and drop me a message to let me know how you get on!

Peace, love and a good dose of spice always 😉 

Han x

Sunflower Mince Vegan Bolognese Recipe

Oh my, oh my…SUNFLOWER MINCE BOLOGNESE!!! What an absolute dream! 

As such an old time favourite and widely adored Italian classic, traditional bolognese is one most people hate to think of giving up when they first go vegan. But fear no more! Sunflower mince to the rescue!

When I went down for one of my regular visits to my local zero waste shop Greener Habits in Walthamstow (check them out, they’re just the best!), Hannah, the owner, mentioned this newly stocked protein and fibre packed, low fat mince alternative and I am absolutely in love! And the best thing is that you treat it just like your old meat/Quorn counterpart when you cook making this dish super easy, even for novice chefs!

Not only is it cruelty free but it’s also soya and gluten free making it a great alternative for those that struggle with allergies. It’s also got a low sodium content so it really does tick all the boxes as an all round favourite and healthy meat alternative (unlike most of the other meat replacements on the market!).

So you get it… I’m pretty excited about sunflower mince, especially when it tastes this good! Check out the recipe and remember to let me know how you get on when you try it out!

SERVES 4 – 5

PREP TIME 10 MINS (Allow 1 hour to pre-soak your lentils)

COOK TIME 35 – 40 MINS

TOTAL TIME 45 – 50 MINS

INGREDIENTS

  • 115g sunflower mince
  • 120g mushrooms (sliced)
  • 100g flat bottomed squash (diced)
  • 50g green lentils (soaked)
  • 2 carrots (diced)
  • 1 red onion (diced)
  • 1 mild large red chilli pepper (optional)
  • 2 cloves of garlic
  • 700ml passata 
  • 250ml water (have a cup extra to hand)
  • 2 tbsp rapeseed oil
  • 2 tbsp nutritional yeast
  • 2 1/2 tsp dried thyme
  • 1 1/2 tsp salt
  • 1 tsp smoked paprika
  • 3/4 tsp white pepper 
  • Handful of fresh basil

GARNISH

  • Fresh basil leaves

(If you don’t have flat bottom squash, you can sub courgette / aubergine / whatever you like instead)

STEP 1

Boil water and add to lentils in a covered dish to soak for one hour. 

STEP 2 

Heat a pan and add your oil. When the oil is hot, sauté the diced carrots and onions over a medium heat for 3-4 minutes. 

STEP 3

Reduce the heat, add the chilli and garlic and cook for another 1 minute.

STEP 4 

Add the squash and mushrooms, cover and cook for a further 5 minutes. 

STEP 5

Mix in the paprika, salt, white pepper and thyme stirring the herbs and spices through the veggies thoroughly.

STEP 6

Drain your lentils from the water they were soaking in and add the passata and water to the veggies. Cover and cook for 5-7 minutes.

STEP 7 

Stir through the sunflower mince and add extra water if necessary. Bring to a boil then cover and simmer for 20 minutes. 

STEP 8 

Mix in the fresh basil and nutritional yeast then serve over your chosen pasta and garnish.