Broccoli Cheeze Soup
1 1/2 cups chopped potatoes
2 cups chopped butternut squash
1 medium onion (chopped)
2 1/2 cups vegetable broth
1/3 cup raw marula nuts
1 Tbsp fresh lemon juice
1 Tbsp apple cider vinegar
1/2 tsp mustard powder
1/4 tsp ground turmeric
1/8 tsp ground nutmeg
1 tsp salt
dash of pepper
1/4 cup nutritional yeast (optional – but does increase the “cheesy” flavor)
4 cups chopped broccoli florets
Place the potatoes, butternut squash, onion and broth in a medium size pot on the stove. Bring to a boil, turn down the heat and simmer for about 15 minutes until the veggies are tender.
Transfer the potato/squash mixture to a high speed blender. Add the marula nuts, lemon juice, apple cider vinegar, mustard powder, turmeric, nutmeg, salt/pepper, and nutritional yeast if using. Blend until smooth.
Transfer back to the pot over medium heat. Add the chopped broccoli. Cover the pot and simmer for another 10-15 minutes until the broccoli is tender.
Hearty Jugo Bean Stew
4 cups jugo beans, cooked
Olive oil for frying
1/2 cup water
5 garlic cloves
1 3/4 cup chop tomatoes
1 tsp ground cumin
1 vegetable broth cube or vegetable broth
2 small onions
1/2 tsp ground ginger
1 heaped tsp of dried oregano
2-4 tsp raw sugar (palm or coconut)
A pinch of ground black pepper
For the Garnish:
A small handful of fresh coriander or fresh parsley leaves
Fresh tomatoes (optional)
Chili flakes (optional)
Avocado, to serve (optional)
Amaranth, to serve (optional)
Drain the jugo beans.
Peel and chop the onions and garlic finely.
Over a medium heat, warm the oil in a large frying pan and sweat the onions until translucent, about 5-10 minutes. Add the garlic and pan fry everything for about 2 minutes. Next, add the chopped tomatoes, stir, and add the water.
Next, add the beans and stir until nicely combined. At this point lower the heat to a simmer, add the vegetable broth cube and let it dissolve completely. Add the cumin, ground ginger, sugar, and dried oregano. Let it simmer to intensify the flavours. Taste and see if it needs a tiny bit more sugar.
Let the liquid reduce a little more — this shouldn’t take very long. When done, remove from the heat, sprinkle some ground black pepper, and serve warm.
Baked Amaranth and Jugo Bean Falafel
1 cup cooked and cooled golden amaranth
2 cups cooked jugo beans, drained
1/4 cup raw marula nuts
5 cloves garlic, skin removed and crushed
1/2 tsp sea salt, plus more to taste
1 heaping tsp ground cumin
1/2 heaping tsp ground coriander
2 Tbsp tomato paste
2 Tbsp coconut aminos *can buy from faithfultonature
1 chilli pepper
optional: 1 tsp nutritional yeast
Prepare your amaranth and let it cool completely.
Preheat oven to 176°C. Add rinsed, dried jugo beans to a parchment-lined baking sheet. Bake for 15 minutes or until beans appear cracked and feel dry to the touch. Remove beans from the oven and then increase oven heat to 190°C.
Add beans to a food processor along with raw marula nuts and garlic and pulse into a loose meal. Then add cooked and cooled amaranth, salt, cumin, coriander, tomato paste, coconut aminos, chilli pepper and nutritional yeast. Blend to combine until a textured dough forms.
Taste and adjust flavour as needed, adding more coconut aminos for saltiness/depth of flavour, chilli pepper for heat, cumin for smokiness, or salt for overall flavour.
Scoop out 1 1/2 Tbsp amounts (use a Tablespoon) and gently form into small discs using your hands. Add formed falafel to a parchment-lined baking sheet.
Bake for 15 minutes. Then flip to ensure even baking and bake for 10-15 minutes more or until golden brown and crispy on the edges.
These falafel are delicious with hummus, baba ganoush, or tahini sauce.
Store leftovers covered in the refrigerator up to 3-4 days.
Sticky Vegan Malva Pudding
1.5 cups raw sugar (palm or coconut)
1/2 cup applesauce
2 Tbsp Smooth Apricot Jam
2 Tbsp Coconut Oil
2 cups cassava flour
2 tsp Baking Powder
2 tsp Baking Soda
1/2 tsp Salt
2 Tbsp White Vinegar
1/2 cup almond milk
For The Sauce:
1/2 cup Vegan Butter/Coconut Oil
3/4 cup raw sugar (palm or coconut)
1 cup Coconut Cream
1 tsp Vanilla extract
For the Malva:
Preheat the oven to 180°C.
In an electric mixer, whisk together the sugar, applesauce, apricot jam and coconut oil until well combined.
Then sift in the flour, baking powder, baking soda and salt and whisk again briefly on low speed until combined.
Mix the almond milk and vinegar together and allow to sit for 30 seconds.
Then add the almond milk and vinegar mix to the mixing bowl and whisk again briefly to combine.
Transfer the batter into a greased 8×8 inch square oven proof dish.
Bake for 35-40 minutes or until a toothpick inserted into the centre comes out clean.
When the malva is nearly finished cooking, it’s time to make the sauce.
For the Sauce:
Add the butter/coconut oil to a pot on the stove.
Melt and then add the sugar and coconut cream and heat together until it reaches a simmer, stirring all the while.
Remove from the heat and add the vanilla extract.
When the malva is removed from the oven, poke lots of holes in it with a toothpick. Pour over the sauce making sure to evenly distribute it across the whole pudding.
Serve hot as is, or with vegan custard, ‘nice-cream’ or vegan whipped cream.
Amaranth Apple Pie
For the apples:
4 cups firm baking apples, peeled, cored and chopped to 1/4″ chunks (this was about 4 medium apples)
2 tsp ground cinnamon
3/4 tsp ground cardamom
1 Tbsp raw sugar (palm or coconut)
For the topping:
9 Tbsp coconut oil, melted
1/2 cup raw sugar (palm or coconut)
1/4 cup maple syrup
1 1/2 Tbsp vanilla extract
1 1/4 cups amaranth grain
3/4 cup + 1 1/2 Tbsp cassava flour
1/2 tsp baking powder
1/4 tsp salt
For the vanilla sauce:
For the pie:
Preheat the oven to 175°C and grease a 9″ pie pan.
In a large mixing bowl, stir together the apple chunks, cinnamon, cardamom and sugar.
In another large mixing bowl, stir together the melted coconut oil, sugar, maple syrup and vanilla extract. Add the amaranth, cassava flour, baking powder and salt and stir just until combined.
Spread the apples evenly over the bottom of the prepared pie pan. Spread the topping over the apples.
Bake for 40-45 minutes or until the apples are bubbly and the topping is firm.
Serve warm, room temperature or cold.
Cover and store at room temperature for up to 2 days. Refrigerate after that.
Buy African Super-Edibles, including organic cassava flour, amaranth grain, jugo beans and marula nuts at our online shop.
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