Two exceptional recipes that improve your immunity

We present two recipes that are perfect for autumn, full of vegetables and flavor. They are also vegan. Include them in your weekly menus and you will see how you do not regret it.

When temperatures slowly begin to drop, the body asks for dishes to warm up, especially if they are as delicious as this coconut curry and this vegan minestrone. Dare to prepare them, they are full of color and vegetables and are rich in vitamins and minerals, just what is needed in a season when viruses lurk around the corner.

RECIPES TO WELCOME AUTUMN

1. GREEN COCONUT CURRY WITH CRISPY TEMPEH

Fried tempeh adds a crunchy component to this vegan coconut curry recipe. The main ingredients of this healthy meal are green vegetables, which provide many nutrients. To make the dish you can use your favorite curry or prepare your own curry mix (we give you a recipe). The quantities are enough for two diners.

Ingredients (for tempeh):

• 200 g tempeh, cut into 0.5 cm thin strips
• Extra virgin olive oil
• Salt

Ingredients (for vegetables):

• 300 g broccoli in small florets
• 100 g peas
• 150 g leeks, thinly sliced
• 250 ml coconut milk
• 50 ml vegetable broth
• 3 garlic cloves, finely chopped
• 1-2 teaspoons curry powder
• 2 teaspoons fresh ginger, finely chopped
• half a lemon, with zest
• 1 tablespoon vegetable oil
• 1 tablespoon lime or lemon juice
• 1 tablespoon dried basil
• half a tablespoon of dried mint

Elaboration:

1. For tempeh, heat plenty of oil in a small saucepan. Fry the tempeh until golden brown all over. Do not put too much tempeh in the oil at once, otherwise it will foam.
2. Drain the crispy tempeh on kitchen paper, cut it into triangles, salt it lightly and keep it warm. Cook broccoli in a steamed strainer for just 4 minutes.
3. Heat 1 tablespoon of oil in a wok or nonstick skillet. Fry the garlic briefly while stirring. Add the curry powder and toast briefly while stirring.
4. Mix the peas and leek, salt and pepper lightly and sauté for about 5 minutes.
5. Mix the broccoli and sauté for 2 minutes.
6. Deglaze with coconut milk and vegetable broth. Then season with ginger, lemon zest, spices and salt.
7. Cook everything over low heat. Vegetables should be tender, but not undone. Add the lime juice at the end.
8. Serve the vegetables and top with the crispy tempeh.

MAKE YOUR OWN CURRY POWDER

Curry is a mixture of different spices (the main ingredients are coriander, cumin and turmeric). Therefore, you can mix it yourself in advance and make it, for example, stronger or softer depending on the preferences of your taste buds. Feel free to try this basic recipe for a balanced blend, which you can modify to your liking.

Ingredients (for a small jar):

• 3 teaspoons cilantro
• 3 teaspoons cumin
• 1 teaspoon fennel
• 8 allspice kernels
• 1/<> teaspoons turmeric
• 1/2 teaspoon galangal, ground
• 1/2 teaspoon ground nutmeg
• 1/2 teaspoon ground cinnamon
• 1/2 teaspoon ground fenugreek
• 1/2 teaspoon ground chili

Elaboration:

1. Finely crush the coriander, cumin, fennel, and allspice in a mortar and pestle (or grind in a small coffee grinder specially reserved for that).
2. Mix turmeric, galangal, nutmeg, cinnamon, fenugreek and chili. Store the curry mixture tightly closed in a jar.
3. Curry powder is not only great for wok dishes, but can also be used to flavor homemade vegetable chips or marinate grilled vegetables.

2. MINESTRONE WITH EDAMAME, VEGAN ITALIAN VEGETABLE SOUP RECIPE

Minestrone is a classic Italian vegetable soup. Vegetables can be varied according to your preferences and all kinds of leftovers can be used. This vegan minestrone contains an extra portion of protein thanks to edamames.

Ingredients (for 4 people):

• 3 tablespoons olive oil
• 1 onion, finely chopped
• 3 garlic cloves, finely chopped
• 1 pinch nutmeg
• 1.5 l vegetable broth
• half a teaspoon thyme
• half a teaspoon basil
• half a teaspoon of oregano
• 1 bay leaf
• 1 thinly sliced carrot
• 1 potato in small cubes
• 1 thinly sliced celery stalk
• 100 g leeks in strips
• 100 g cauliflower in very small florets
• 2 tomatoes, peeled, diced
• 150 g frozen edamame
• 3 tablespoons fresh aromatics, finely chopped (parsley, basil, mint)
• Salt
• Pepper

Elaboration:

1. Heat the olive oil in a large saucepan. Slowly sauté the onions and garlic over low heat until soft and transparent.
2. Pour the vegetable broth and season with thyme, basil, oregano, bay leaf and pepper. Bring the soup to a boil.
3. Add the carrots, potatoes and celery stalks. Cover and simmer for 10 minutes.
4. Mix the leek, cauliflower and tomatoes, cover and continue cooking for another 7 minutes.
5. Mix the edamame. Simmer the minestrone for about 4 more minutes.
6. Remove from heat, season with salt and pepper and mix the aromatics.
7. This is a basic and ideal recipe to take advantage of leftover vegetables. It is best to put the ingredients in the pot depending on their cooking time: first hard vegetables such as carrots and potatoes, then soft vegetables such as cauliflower and leeks, in this way they do not go over cooking and their fine aroma is preserved.
8. Celery, green beans, parsley root, parsnips, broccoli, pumpkin, cabbage, red cabbage or kale are also ideal for preparing minestrone.