In honour of World Vegan Month this November 2022, Prinos Farm&Deli are using some of the finest ingredients from our premium stores to create a delicious plant-based recipe. And while many people tend to think that a plant-based diet is limited, there are in fact so many delicious dishes to try. In addition, these vegan recipes are often super healthy and filled with nutritious ingredients and fresh fruit and vegetables.
Such as this month’s recipe, which is a healthy vegan nut roast with juicy apple and caramelised onions. The nut roast is packed full of fresh vegetables from Prinos Farm&Deli. Furthermore, the apple in the recipe gives an added touch of sweetness to the taste. Meanwhile, the nuts give it a hearty, wholesome flavour, in addition to adding plenty of extra nutrients and crunch.
In fact, the nuts in this recipe – which include hazelnuts, walnuts and pecans – are packed full of nutrients. These nuts are rich in Vitamin E, magnesium, copper, manganese and selenium. They also have strong anti-inflammatory properties and are antioxidant powerhouses, full of polyphenols which combat oxidative stress caused by free radicals which can damage the cells and increase the risk of diseases. High in beneficial fibre, nuts are good for the gut and digestive system. Additionally, nuts can raise good cholesterol and lower bad cholesterol.
And this nut loaf is also full of health giving vegetables, as well as apples which we all know are extremely nutritious. Packed full of antioxidants with powerful anti-inflammatory, anticancer and antiviral properties, apples are also high in fibre, Vitamin C and potassium. They have also been linked to lowering blood sugar, improving brain, heart and muscle health. In the meantime, carrots are rich in beta carotene, as well as fibre, vitamin K, potassium, and potent antioxidants.
The perfect meal for a dinner party with plant-based friends, this recipe also works well as a weeknight dinner for the family. Not only does it help to lower your meat intake, It is also tasty, versatile and easy to make. And to try it yourself read on for the recipe, including all the ingredients available at Prinos Farm&Deli stores or online at our e-shop.
- 3 large red onions
- 3 celery stalks
- 2 carrots
- 2 apples
- 4-5 cloves of garlic
- 100g pecan nuts
- 100g walnuts
- 100g hazelnuts
- 75g rolled oats
- 1 can red kidney beans
- 1 tbsp sunflower seeds
- 1tbsp ground flaxseed (linseed)
- 100g dried raisins
- 1 vegetable stock cube
- Sea salt
- Ground black pepper
- Olive oil
- Juice of one lemon
- First of all, preheat the oven to 190°c. While the oven is heating, head some oil in a pan and caramelise two of the chopped onions for around 30 minutes, stirring frequently and adding water to the pan when needed to stop the onions from sticking.
- Next prepare the vegetables and dry ingredients. Put all the nuts, flaxseeds, vegetable stock cube and rolled oats in a food processor and blend until rough with chunky bits, then set aside. Next roughly mash the red kidney beans with a fork and set aside. Grate the carrot and apple, and finely chop the celery and one red onion.
- Add all the ingredients together in a large bowl, with the sunflower seeds, crushed garlic, raisins, oil, lemon juice and salt and pepper to taste. Blend well with clean hands to make sure all ingredients are combined.
- Transfer the mixture to a loaf tin with non-stick baking paper, then place in the oven and cook at 190°c for 20-30 minutes or until cooked through. Then remove and let sit for 5 minutes before removing from the tin and serving with cranberry sauce.
All the delicious ingredients in this recipe can be found at Prinos Farm&Deli in Larnaca and Nicosia, as well as at our online e-shop. So now that you have the recipe, stock up on ingredients, or have them delivered straight to your doorstep and get experimenting in the kitchen today! This recipe goes particularly well with roast potatoes, sauteed spinach and vegan gravy. And there are plenty more tasty vegan recipes out there to try. Let us know how you get on.