Lupin Buddha Bowl – “European Vegan Alternatives”
Last week I have met a friend which I haven´t seen for a long time, meanwhile, she switched over to a completely Vegan diet which I really admire. She asked me about Vegan alternatives which she can include in her current Kitchen. This conversation has inspired me to create a complete European ingredients based recipe – The Vegan Buddha Bowl “European Edition”. Furthermore, I wrote a small Vegan Ingredients plan on our website, with plants especially from Europe so that Vegan newbies have the chance to find local affordable ingredients for her new way of cooking.
The Vegan European Lupin Buddha bowl is an easy and fast to prepare recipe. All the Ingredients can be prepared in advance and stored 1-2 Days so that you can eat twice on it. The perfect on the go Bowl for busy days, especially on these days your body is craving for a full vitamin load to keep on going. With the locally sources Ingredients in this recipe you do best to your body as well as the environment since long distance transports from overseas can be avoided!!
European based alternatives by Moritz
Lupin based products:
The sweet Lupin plant is one of our favourits, Claire has even written a complete article about it which you can read about under this link!
My top 5 Lupin based Products are:
- Lupin Yoghurt (from Lupiluve)
- Tempeh lupin based
- Bread spread based on Lupins (Zwergenwiese e.g)
- Lupin flour or Lupin Shot for baking and burgers
- Soaked Lupins as a snack or in the salad (without peel)
Linseeds & Flaxseed oil:
A top essential in my Kitchen! Every morning I add 2 Tbsp of Flaxseed oil to my breakfast which helps me to open my filters so that my body can ingest all the vitamins in from my diet. Flaxseeds or Linseeds can be used as a substitute for the trend food chia seeds. I would even say due to the fact that they can be planted locally they are much more sustainable and cheaper as a alternative!
Although flaxseed contains all sorts of healthy components, it owes its primary healthy reputation to three of them:
- Omega-3 essential fatty acids, “good” fats that have been shown to have heart-healthy effects. Each tablespoon of ground flaxseed contains about 1.8 grams of plant omega-3s.
- Lignans, which have both plant estrogen and antioxidant qualities. Flaxseed contains 80 to 800 times more lignans than other plant foods.
- Fiber. Flaxseed contains both the soluble and insoluble types.
Acqua Faba & Chickpeas:
Acqua Faba is the perfect substitute for Egg White and has the same volume and fluffy characteristics! It can be used for baking or making a cream out of it. Most of the chickpeas come from Turkey or Ukrain so close to europe and can be bought canned. Out of the Chickpeas there are plenty recipes such as a good hummus or on top of a curry as well as the base for Vegan Burgers.
The sunflower should be known for more than its beauty, however, as its seeds are unique in the spectrum of nutrients they contain, ranking among the top 10 sources for many nutrients, such as Copper, Selenium, Vitamin E and many more. The seeds are super cheap and to buy basically everywhere.
Nutritional yeast is a good source of protein, which is great news for vegetarians and vegans, as one tablespoon of a popular brand contains three grams of protein. It also provides a number of nutrients, including chromium, zinc, iron, B-complex vitamins, and other important vitamins and minerals.
Here are just a few ways to eat nutritional yeast with Truefoodsblog recipes:
- Sprinkle it on top of popcorn with a dash of salt and your other favorite seasonings
- Add it to roasted or steamed vegetables
- Stir it into soups or stews
- Toss it into a salad in place of cheese
- Use it to create a vegan macaroni and cheese
- Mix it with cashews for a flavor boost cheese sauce
- Stir it into your favorite risotto
- Make a bread spread or cream out of it
Oat based products
Oats are a very versatile and nutritive part of the diet. Oats are rich in protein, essential fatty acids, minerals and vitamins. Most appreciated oats are for its physiological responses linked with reduction of blood cholesterol levels, reduction of blood glucose rise and gut health. Oats overnight or as a porridge, easy to soak are the perfect breakfast and a healty start in your day.
Barley’s fiber, potassium, folate, and vitamin B6 content, coupled with its lack of cholesterol, all support a healthy heart. Barley is an excellent source of fiber, which helps lower the total amount of cholesterol in the blood, thereby decreasing the risk of heart disease.
- Rinse barley under running water, then soak it in water for at least 4 hours.
- Strain it and mix 1 cup of the soaked barley in 3 to 4 cups of water.
- Bring it to a boil, then let it simmer (covered) for 45 minutes to 1 hour, until the grains are cooked and softened.
- Allow it to cool.
Shotout to Lena, a good friend who inspired me to write the small EU Vegan alternatives list.
Lupin Buddha Bowl – The Recipe:
How to do it:
- Cut all the vegetables in fin slices, and prepare the Lupin Tempeh (or Soya Tempeh) into 1/2 finger thick slices.
2. Set the rice with water and spices in a medium small pot on the stove and let it cook for 10-15 min. After that leave the lit on the pot and leave on small heat for as long as the rice takes to soak up all the water and get boiled.
3. Grill the Tempeh slices on a medium heated pan with coconut or olive oil 3-4 minute. Short before taking them out marinade them in the pan with the soya sauce and set aside.
4. Blanch the Mangold or Baby spinach for 5-10 seconds in boiling salt water and set cold aside.
5. Place the salad leaves as a base into your deep Buddha Bowl and top them with the rice and all the remaining ingredients as can be seen on the picture below.
Enjoy it a lot !!
You do not have your organic coconut bowl for the perfect buddha bowl yet ? Check out the Handmade Verson with a pair of two under this link.