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Proponents of a plant-based diet tout its benefits for not only your health, but also the planet’s. But giving up meat can be tough, which is why we went to some notable Vancouver chefs who offered up recipes delicious and colourful enough that even the biggest meat eater in your home will be happy. A plant-based diet is one that either excludes meat all together or minimizes its use.
And, because I have my own favourite, which I made up myself and is super easy to make, I included my recipe for roasted radishes as well.
Roasted sunchokes and rainbow carrots
Recipe by head chef Andrew Hounslow
Serves four
Ingredients
Part A
1 lb sunchokes washed well, cut lengthwise in half — larger ones can be quartered if desired
2 tbsp. olive oil
1 tsp. kosher salt
Part B
1 bunch rainbow carrots, washed well and cut lengthwise in half — longer ones can be halved across the length if desired
2 tbsp. olive oil
1 tsp. kosher salt
Part C
1 cara cara orange, zest first and reserve, then peel and cut into segments
Alternatively, blood oranges can be used when in season
¼ cup marcona almonds, toasted and seasoned lightly with salt
8-12 leaves of Italian flat leaf parsley
10-12 rings of pickled shallots (recipe below)
Method
Preheat oven to 425-F
Toss together sunchokes with olive oil and kosher salt until evenly coated.
Spread out into an even layer on a baking sheet and roast in preheated oven until golden brown and soft throughout (approx. 40 minutes)
Meanwhile, midway through the sunchokes cooking, toss together rainbow carrots with olive oil and kosher salt until evenly coated.
Spread out into an even layer on a baking sheet and roast in the same oven as the sunchokes until lightly caramelized and soft throughout, approximately 20 minutes
Remove sunchokes and carrots from the oven and toss with the reserved orange zest
Serve on a plate or platter, ensuring an even distribution of sunchokes and carrots. Garnish randomly with orange segments, marcona almonds, parsley leaves and pickled shallots
Serve immediately
Pickled shallots
Ingredients
1 shallot peeled, sliced thinly into rings
½ cup apple cider vinegar
2 tbsp. white sugar
1 tsp. kosher salt
1 garlic clove crushed
1 red Thai chili (optional)
Method
Place the thinly sliced shallot rings into a bowl and lightly season with kosher salt to taste
In an appropriately sized pot, bring apple cider vinegar, white sugar, 1 tsp. kosher salt, and Thai chili (if using) to a simmer
Immediately remove from heat and pour directly over the shallots. Allow to cool to room temperature
Place into and airtight container and store up to two weeks in refrigerator
Sprouted red lentil hummus with za’atar and vegetable crudités
Recipe by executive chef Jonathan Chovancek
Makes three cups
Ingredients
1 cup red lentils, cooked soft
1/2 cup chickpeas cooked soft with bay, garlic and cinnamon stick
3 – 4 tbsp lemon juice
2 cloves garlic
1/2 tsp cumin
4 tbsp olive oil
Method
Dry roast the spice in oven
Use a high-powered blender to puree the remaining ingredients
Season with salt to taste
Pour into dip bowls and garnish with olive oil and za’atar
Top with shaved raw seasonal vegetables
Warm cauliflower and watercress
Recipe by chef de cuisine Catherine Stewart
Serves two
Ingredients
1 head of cauliflower cut with stems removed
Olive oil for drizzling
Salt and pepper to taste
1 head of watercress washed and stems trimmed for garnish
Watercress pistou
1 head of watercress washed and the stems trimmed
2 cloves of garlic
1 cup of olive oil
1/4 cup pine nuts
2 oz. blanched almonds
Salt and pepper to taste
Blend all of the ingredients until smooth and bright green
Method
Preheat the oven to 375 degrees-F
Steam the cauliflower for one minute to par cook
Place on a baking tray, drizzle with olive oil, and sprinkle with fleur de sel and pepper to taste
Bake until golden in the oven (approx. 15-20 minutes)
Liberally toss the warm cauliflower with the pistou and present in a shallow bowl, add the watercress and pine nuts and drizzle with olive oil, sprinkle with fleur de sel and pepper before presenting
Dragon Bowl
Recipe by executive chef Reuben Major and head chef Drew Scott,
Serves one
Ingredients
Part A
4 oz. cooked brown rice
2 oz. baby spinach
2 floz. garlic tahini dressing (recipe below)
Part B
1 oz. red pepper (sliced)
1 oz. red beet (peeled and shredded)
1 oz. carrot (peeled and shredded)
½ oz. red onion (thinly sliced)
½ oz. red radish (thinly sliced)
¼ oz. avocado (diced)
2 oz. marinated tofu (recipe below)
¼ oz. sunflower seeds
Part C
1 tsp. black sesame seeds
1 floz. garlic tahini dressing
Method
Place part A in an appropriately sized bowl and garnish with part B keeping each component separate as desired
Drizzle part C on top. Serve immediately
Marinated tofu
Makes enough for four portions
Part A
1 brick extra firm tofu
Part B
5 oz. tamari
2 oz. mirin
1 oz. sugar
½ oz. minced garlic
½ oz. sesame oil
½ oz. rice vinegar
Method
Preheat oven to 400-F
On a half tray, spread out part A and pour part B over tofu
Using a weighted half tray, press firmly for 30 minutes
Bake in preheated oven for 10-15 minutes
Remove from trays and refrigerate
Garlic tahini dressing
Makes enough for 2-4 portions
Part A
3 Tbsp. nutritional yeast
3 Tbsp. tahini
3 Tbsp. apple cider vinegar
3 Tbsp. tamari
3 Tbsp. water
3 garlic cloves
Part B
¾ cup canola oil
Method
Puree part A in blender and slowly stream part B until fully emulsified
Roasted radishes
Recipe by Sandra Thomas
My kitchen
(Even my veggie-phobic husband loves these.)
Serves two as a snack, four as a side dish
Ingredients
A bag or large bunch of radishes washed and cut into halves or quarters depending on their size
Two tbsp. olive oil
Salt to taste
Pepper to taste
Garlic powder to taste — optional
Lemon juice to taste
Method
Preheat oven to 400-F
Toss radishes, olive oil, salt, pepper and garlic powder together in a bowl and spread on a cookie sheet lined with parchment paper, sliced side down
After 10 minutes toss the radishes and cook for another five to 10 minutes, depending how caramelized you like them
Spoon radishes into a bowl and sprinkle with lemon juice