Embracing the Power of a Plant-Based Diet
A plant-based diet is not just a trend; it is a lifestyle choice that comes with a myriad of benefits for both individual health and the planet. Rich in essential nutrients, vitamins, and dietary fiber, plant-based foods are known to enhance heart health, improve digestion, and aid in weight management. Numerous studies have highlighted the link between a plant-centric diet and a reduced risk of chronic illnesses such as diabetes, hypertension, and various types of cancer.
In her vibrant new cookbook, Big Veg Energy, author Christina Soteriou redefines the art of plant-based cooking, moving beyond the traditional realms of salads and boiled potatoes. Her collection showcases an array of delicious, veggie-forward dishes that celebrate the rich flavors and textures of vegetables. Below, Soteriou shares three delightful recipes that elevate vegetables to the star of the dining experience.
Balsamic Tomato Macaroni with Olive Pangrattato
Serves: 2-4
- 3 shallots, peeled and quartered
- 4-6 garlic cloves, peeled
- 450g cherry or plum tomatoes
- 75ml olive oil, plus extra for drizzling
- 200g macaroni
- 3 tablespoons balsamic vinegar
- Salt, to taste
- Freshly ground black pepper, to taste
- For the pangrattato:
- 1 garlic clove, minced
- 8-10 Kalamata olives, finely chopped
- 1 large slice of sourdough bread (stale is preferable)
- Zest of 1 lemon (optional)
- 1 tablespoon olive oil
Preheat your oven to 220°C (or 200°C for fan ovens). In a small casserole dish or roasting tin, combine the quartered shallots and whole garlic cloves. Add the cherry tomatoes, olive oil, and a sprinkle of salt; gently toss to coat. Cover and roast for 40 minutes until everything is soft and aromatic.
For the pangrattato, combine the minced garlic, chopped olives, and breadcrumbs in a bowl. If using, add the lemon zest and olive oil, mixing until crumbly. Heat a dry frying pan over medium-high heat and add the olive mixture. Cook for 3-4 minutes, stirring frequently, until crispy and golden brown. Set aside to cool.
Cook the macaroni in a large pot of salted boiling water until al dente. Drain and drizzle with olive oil to prevent sticking. Once the tomatoes are ready, reserve a third of them and blend the rest with their juices until smooth.
Mix the pasta with the blended sauce, adding balsamic vinegar and seasoning to taste. Serve the pasta in bowls, topped with the reserved tomatoes and the crunchy pangrattato.
Whipped Pea, Artichoke & Za’atar with New Potatoes
Serves: 2-4
- 700g new potatoes, scrubbed
- 150g asparagus spears, trimmed
- 100g jarred marinated artichokes
- 35g fresh rocket (arugula)
- 100g frozen peas, thawed
- 1 teaspoon Dijon mustard
- Juice of ½ lemon
- 1 teaspoon olive oil, plus extra for drizzling
- 2 tablespoons za’atar
- 8-12 fresh mint leaves
- 100g vegan feta or tofu, crumbled
- Salt and freshly ground black pepper, to taste
To prepare, bring a large pot of salted water to a boil. Add the new potatoes and cook for approximately 15 minutes, or until just tender. Add the asparagus for the last 2 minutes of cooking, then remove and cool under cold running water to halt the cooking process.
Once drained, return the potatoes to the colander to steam dry. For the whipped pea purée, blend the thawed peas, jarred artichokes (along with a couple of tablespoons of their oil), lemon juice, and Dijon mustard until smooth. Season to taste.
Cut the potatoes into bite-sized pieces and the asparagus into 3cm sections. In a large bowl, combine the potatoes, asparagus, artichokes, rocket, and peas. Drizzle with olive oil, and season with lemon juice, salt, and pepper. Toss to combine.
To serve, spread the whipped pea mixture onto a plate, layer with the potato and vegetable mix, drizzle with more olive oil, and generously sprinkle with za’atar. Finish with torn mint leaves and crumbled vegan feta or tofu.
Spiced Roasted Squash with Pomegranate Molasses and Pistachios
Serves: 2-4
- 2 x 400g tins of chickpeas, drained and rinsed
- Butternut squash (about 1½ kg), deseeded and cut into 2-3cm chunks
- 4 tablespoons cumin seeds
- 2 tablespoons fennel seeds
- 2 tablespoons yellow mustard seeds
- 2 teaspoons coriander seeds
- 2 teaspoons smoked paprika
- 2 tablespoons sesame seeds
- 1 tablespoon flaky sea salt, plus extra for serving
- 4 tablespoons olive oil, plus extra for drizzling
- 35g pistachios, roughly chopped
- Handful of flat-leaf parsley, chopped
- 3-4 Medjool dates, pitted and torn into pieces
- 4 tablespoons tahini
- 2 tablespoons pomegranate molasses
- Zest and juice of 1 lemon
Begin by preheating your oven to 220°C (or 200°C for fan ovens). In a large baking tray, combine the drained chickpeas with the butternut squash. Lightly crush the spices using a pestle and mortar, keeping some pieces whole. In a bowl, mix the crushed spices with sesame seeds, salt, and olive oil, then pour this mixture over the chickpeas and squash, ensuring they are evenly coated.
Bake uncovered for 20 minutes, then toss the mixture and continue baking for another 15-18 minutes until the chickpeas are crispy and the squash edges are caramelized.
Once roasted, scatter the chopped pistachios and torn dates over the chickpeas and squash, returning to the oven for an additional 2-3 minutes. Drizzle with tahini and pomegranate molasses, followed by a splash of olive oil and a sprinkle of salt. Finish with lemon zest, juice, and a garnish of fresh parsley before serving.
Big Veg Energy by Christina Soteriou (Ebury Press, £26)
