The delicious way to pack more veggies into your life

If you’re looking to up your veggie intake, check out these recipes for crunchy carnival salad, classic lasagne and a mouthwatering jalfrezi curry from ‘the vegan Jamie Olivers’ Henry Firth and Ian Theasby.

Adapted from BISH BASH BOSH! by Henry Firth and Ian Theasby (HQ Non Fiction, $39.99), these recipes will tick the box whether you’re a committed vegan, trying plant-based food for the first time, or simply want to try a meal a week without meat.

With over 140 recipes, from quick weeknight suppers to show-stopping vegan Christmas dinners and plant-based packed lunches, BISH BASH BOSH! has what you’re looking for.

Firth and Theasby’s first cookbook was the highest-selling vegan cookbook ever, and with over 2 million followers across all their fast-growing BOSH! channels, they’re on a mission to show the world just how versatile cooking with veggies can be.


CRUNCHY CARNIVAL SALAD

This spicy and sweet salad brings together all our favourite flavours from the famous Notting Hill Carnival in London – great for a relaxed healthy lunch on a sunny day. Make extra to pack into a lunchbox. It also goes really well with griddled tofu or jackfruit roasted in a spicy jerk or BBQ sauce.

Serves 6

Ingredients

SALAD

  • 30g fresh coriander
  • ¼ red cabbage
  • 8 spring onions
  • 2 carrots
  • 1 red pepper
  • 1 mango
  • 1 avocado
  • 1 large fresh red chilli
  • 50g egg-free mayonnaise
  • 1 tsp–1 tbsp hot sauce
  • tsp maple syrup
  • 2 limes
  • 200g sweetcorn
  • salt and black pepper

SWEET POTATOES

  • 2 large sweet potatoes (about 675g)
  • 1 tbsp olive oil
  • ½ tbsp chilli flakes
  • salt and black pepper

RICE & BEANS

  • 5 sprigs fresh thyme
  • 2 garlic cloves
  • 1 x 400g tin kidney beans
  • 1 x 400ml tin full-fat coconut milk
  • 100ml water
  • ¼ tsp ground allspice
  • 1 tsp salt
  • ¼ tsp black pepper
  • 200g long-grain rice

Method
Preheat oven to 180°C and prepare a baking tray, string and medium saucepan.

First, the sweet potatoes.

  • Peel the sweet potatoes and cut them into 2cm chunks.
  • Spread over the baking tray.
  • Sprinkle over the oil, chilli flakes and a little seasoning.
  • Roast for 25 to 30 minutes, turning halfway.

Meanwhile, make the rice and beans.

  • Pick and roughly chop the coriander leaves and set aside.
  • Tie the coriander stems and thyme together with string to make a bouquet garni.
  • Peel the garlic.
  • Drain the kidney beans.
  • Put the saucepan over a medium heat.
  • Add the coconut milk, water, allspice, salt, pepper, garlic and bouquet garni and bring to a simmer.
  • Wash the rice under cold water until it runs clear and tip into the saucepan.
  • Stir, reduce the heat to a very gentle simmer, put the lid on and cook until all the liquid has been absorbed, about 13–16 minutes.
  • Take the pan off the heat.
  • Remove the garlic and bouquet garni.
  • Fold in the kidney beans.
  • Put the lid back on for 5 minutes.

Now prep the rest of the fresh ingredients.

  • Shred the cabbage.
  • Cut the spring onions in half and shred them lengthways.
  • Peel the carrots and then peel them into ribbons.
  • Trim the pepper and slice into thin strips.
  • Slice the mango lengthways down either side of the stone, spoon out the flesh and slice thinly.
  • Halve and carefully stone the avocados by tapping the stone firmly with the heel of a knife so that it lodges in the stone, then twist and remove.
  • Scoop out the flesh, then slice thinly.
  • Rip the stem from the chilli, cut it in half, scrape out the seeds and slice thinly.
  • Put the egg-free mayonnaise, hot sauce and maple syrup into a large bowl.
  • Halve one of the limes, squeeze in the juice and stir to mix.
  • Add the cabbage, spring onions, carrots, pepper, chilli, coriander leaves and sweetcorn.
  • Toss to coat in the dressing.

To serve.

  • Serve the rice into large bowls
  • Spoon over the roasted sweet potatoes.
  • Pile over the salad and top with the avocado and mango slices.
  • Squeeze more lime over the avocado.
  • Quarter the remaining lime and place a wedge on each bowl.
  • Serve immediately.

CLASSIC LASAGNE

Lasagne will always be one of our favourites, and this simple mushroom ragu with a rich, creamy béchamel is a real classic. We don’t think you should mess with perfection, but you could add a few chilli flakes if you like. The ragu and béchamel can be made the day before and kept in the fridge, so on the day you just have to build and bake the final dish.

Serves 6 – 8

Ingredients

  • 2 onions
  • 100g sun-dried tomatoes, plus 2 tbsp oil from the jar
  • 3 carrots
  • 3 celery sticks
  • 1 sprig fresh rosemary, plus more for garnish
  • 2 sprigs fresh thyme
  • 4 garlic cloves
  • 700g chestnut mushrooms
  • 300ml red wine
  • 1 tbsp tomato purée
  • 1 tbsp red miso paste
  • 1 tsp balsamic vinegar
  • ½ tsp dried oregano
  • 2 tsp soy sauce
  • 2 x 400g tins chopped plum tomatoes
  • 800ml water
  • 500g dried lasagne sheets
  • salt and black pepper
  • salad leaves, to serve

BÉCHAMEL

  • 125ml olive oil
  • 125g flour
  • 1.25 litres unsweetened plant-based milk
  • 1½ tbsp nutritional yeast

Method

You’ll need a food processor, 2 large saucepans, one on a medium heat, fine grater or Microplane, 25 x 30cm lasagne dish, and alfoil.

First, make the veggie sauce.

  • Peel and quarter the onions and blitz them in the food processor until finely chopped.
  • Add the sun-dried tomato oil to the large pan on the heat and sauté the onions, stirring, for 5–6 minutes.
  • Meanwhile, peel the carrots and pulse them in the food processor with the celery until minced.
  • Remove the leaves from the rosemary and thyme and finely chop.
  • Peel and grate the garlic and add it to the pan.
  • Stir for 1 minute.
  • Add the carrot, celery, rosemary and thyme, reduce the heat slightly and sauté, stirring occasionally, for 12–15 minutes.
  • Meanwhile, thinly slice the sun-dried tomatoes.
  • Pulse the mushrooms in the food processor until finely minced.
  • Add mushrooms to the pan along with the sun-dried tomatoes.
  • Stir, increase the heat slightly and sauté, stirring, for 8–10 minutes.
  • Pour in the wine, increase the heat and stir constantly for 5–6 minutes, until nearly all the liquid has evaporated.
  • Add the tomato purée, miso paste, balsamic vinegar, oregano and soy sauce and stir for 1 minute.
  • Add the chopped tomatoes and water.
  • Lower the heat to medium and simmer for 30 minutes.
  • Taste and season.

While the veggie sauce is simmering, make the béchamel.

  • Put the second pan over a medium heat and add the olive oil.
  • Add the flour and stir for 3–5 minutes.
  • Gradually add the milk, stirring constantly.
  • Add the nutritional yeast and stir until smooth.
  • Bring to the boil then lower the heat and simmer until the béchamel thickens to the consistency of custard.
  • Taste and season.
  • Preheat the oven to 180°C.

Now, layer up and bake your lasagne.

  • Spread a quarter of the ragu into the lasagne dish.
  • Spoon over a quarter of the béchamel.
  • Cover with lasagne sheets, breaking them if necessary to make a complete layer with no gaps.
  • Repeat three times, reserving some béchamel to cover the top completely.
  • Garnish with a few rosemary leaves.
  • Cover with foil and put on the lowest shelf of the oven.
  • Bake for 50 minutes.
  • Remove the foil and bake for a further 15 minutes.

To serve.

  • Leave to stand for 10 minutes before serving with the salad leaves.

The leftovers will taste amazing the next day – simply bring back to piping hot in the oven or microwave


CURRY HOUSE JALFREZI

The spicy and flavourful jalfrezi has now overtaken tikka masala as Britain’s favourite curry! This stock can be prepared in advance and frozen or kept in the fridge in an airtight container, so make a double batch to save time. Be sure to taste the curry as you go to get the perfect balance, as spices can vary in strength.

Serves 3 – 4

Ingredients

CURRY

  • 1 large eggplant
  • 4 tbsp sunflower or olive oil
  • 1 onion
  • 1 red pepper
  • small bunch of fresh coriander
  • 5 green bird’s-eye chillies
  • 12 cherry tomatoes
  • 3 tbsp curry powder
  • 1 tsp garam masala
  • ¼–2 tsp hot chilli powder (to taste)
  • 8 tbsp tomato purée
  • 500g cooked basmati rice (or 2 x 250g bags microwavable basmati rice) to serve
    Salt

STOCK

  • 1 onion
  • 5cm piece fresh ginger
  • 5 garlic cloves
  • 500ml + 1 tbsp water
  • ½ fresh red chilli
  • 3 cherry tomatoes
  • 1 tbsp sunflower or olive oil
  • ¼ tsp ground coriander
  • ¼ tsp ground cumin
  • ¼ tsp ground fenugreek
  • ¼ tsp ground turmeric
  • ¼ tsp paprika

Method

Preheat grill to 200°C | Baking tray | Fine grater or Microplane, Medium saucepan | Liquidiser

First, the eggplant.

  • Trim the eggplant and cut it into 2cm chunks.
  • Spread over the baking tray.
  • Sprinkle with 2 tablespoons oil and a good pinch of salt.
  • Toss to coat.
  • Grill for 15 minutes, turning occasionally.
  • Remove when golden brown all over but not burnt.

Meanwhile, make the stock

  • Peel and finely chop the onion.
  • Peel the ginger by scraping off the skin with a spoon and grate.
  • Peel and grate the garlic.
  • Put the ginger and garlic into a bowl and mix with 1 tablespoon water to make a paste.
  • Finely chop the red chilli and tomatoes.
  • Place the saucepan on a medium heat and pour in the oil.
  • Add the onion and sauté for 5 minutes.
  • Add a teaspoon of the ginger and garlic paste.
  • Add all the remaining spices and half the water and stir.
  • Simmer for 10 minutes, until browned and reduced completely.
  • Pour in the rest of the water, stir and transfer to the liquidiser.
  • Blend to a smooth liquid.
  • Clean out the pan.

Back to the curry.

  • Peel and thinly slice the onion.
  • Cut the pepper in half and cut out the stem and seeds, then thinly slice.
  • Pick the leaves from the coriander.
  • Finely chop the stems and roughly chop the leaves.
  • Trim and thinly slice two of the chillies.
  • Quarter the tomatoes.
  • Pour the remaining oil into the clean saucepan.
  • Place over a high heat.
  • Add the onion, pepper and sliced chillies and fry for 3 minutes, stirring regularly.
  • Stir in the chopped coriander stems and remaining ginger and garlic paste (from making the stock)
  • Add the curry powder, garam masala, ¼ teaspoon hot chilli powder, tomato purée, grilled eggplant and stock.
  • Taste and add more salt, garam masala and chilli powder if needed
  • Stir in the tomatoes.
  • Simmer gently for 10 minutes, stirring frequently, until slightly thickened.

To serve.

  • Heat the rice or cook it following the instructions on the packet.
  • Transfer to a serving dish.
  • Cut the remaining chillies in half lengthways and use them to garnish the curry along with the chopped coriander leaves.
  • Serve with the rice.

YOUR CHANCE TO WIN!
For your chance to WIN 1 of 2 copies of BISH BASH BOSH! email editor@fitnessnetwork.com.au and tell us in 50 words or less why you can’t wait to sink your teeth into these delicious plant-based meals!

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Competition commences 30 April 2019 and concludes 7 May 2019. Competition is a game of skill and chance plays no part in determining the winner. The judge’s decision is final and no correspondence will be entered into. Winners will be selected by the editor and will be notified by email no later than 10 May 2019. Click HERE for full Terms and Conditions.