RS Clare are participating in Veganuary, with our staff doing their bit to cut back on meat consumption by exploring a vegan diet during this month.
What is Veganuary?
Veganuary, a portmanteau of “vegan” and “January,” is a global movement inviting people to adopt a vegan lifestyle for the entire month of January. Founded in 2014, the initiative aims to raise awareness about animal cruelty, promote environmental sustainability, and showcase the health benefits of a plant-based diet. Encouraging both businesses and individuals to participate, Veganuary has gained significant momentum over the years, reaching millions of people worldwide.
The Benefits of Being Vegan:
- Ethical Treatment of Animals: One of the fundamental pillars of veganism is placing a high value on the lives and well-being of animals. By abstaining from consuming animal-derived products, vegans actively participate in reducing animal suffering and promoting more compassionate practices in the food industry.
- Environmental Stewardship: Animal agriculture is known to be a significant contributor to greenhouse gas emissions, deforestation, and water pollution. Going vegan helps reduce the carbon footprint associated with food production, conserves water resources, and mitigates the detrimental effects of deforestation on biodiversity.
- Health Benefits: Adopting a vegan lifestyle has been scientifically linked to a multitude of health benefits. A well-planned vegan diet can provide adequate nutrition, including essential nutrients such as fibre, vitamins, minerals, and antioxidants. Lower levels of cholesterol and saturated fat, combined with higher intakes of fruits, vegetables, and whole grains, can reduce the risk of chronic diseases like heart disease, type 2 diabetes, and certain cancers.
RS Clare & Co remains committed to doing all we can to support our local community and the environment, so find out more about our commitment to sustainability.
RS Clare employee Veganuary event
On Friday 19th January, RS Clare employees enjoyed a day of culinary delights that were all plant based and followed vegan recipes. The consensus was that all the food was delicious and non-vegan employees will be cooking the dishes themselves in the future. If you would like to sample the dishes that the staff enjoyed, use the recipes below.
Chickpea, Tofu & Harissa Stew
Serves 2
Ingredients
1 tsp ground cumin
1 tsp smoked paprika
1 x 400g tin chopped tomatoes
3 cloves garlic (peeled and minced)
2 tbsp tomato puree
1 onion (peeled and diced)
1 x 400g tin chickpeas
100g spinach
200g firm tofu
2 tbsp harissa paste
1 x tsp tamari (soy sauce)
½ tsp maple syrup
½ lemon (juiced)
2 tbsp coconut yoghurt or 1 x 400ml tin coconut milk
Step 1
Heat a light drizzle of olive oil in a large frying pan over a medium heat. Add the onions and season with a pinch of salt. Cook, stirring often, until softened and lowering heat to low if necessary, about 10 mins.
Step 2
Add the crushed garlic and cook, stirring frequently for 2 minutes. Stir in the cumin and paprika and cook, stirring throughout, until fragrant, about 1 minute.
Step 3
Add the chickpeas, tofu, tomatoes, tomato puree and harissa and cook, stirring often, until the tomatoes have darkened and reduced, 10 – 15 minutes.
Step 4
Stir in the spinach and allow to cook, until wilted, 1- 2 minutes. The add the tamari, maple syrup, and lemon juice.. taste and season to taste with salt and pepper.
Step 5
Before serving, remove from heat and stir in the coconut yoghurt.
Roasted Vegetable & Butter Bean Stew
Serves 4
Ingredients
2 large aubergines (cut into bite sized pieces)
1 small red onion (peeled and chopped)
3 cloves of garlic (peeled and chopped)
2 tsp mixed dried herbs
100g sun-dried tomatoes (roughly chopped)
1 x 400g tin butter beans (drained)
2 x tbsp tomato puree
1 tbsp brown rice miso paste
1 tbsp tahini
1 tsp maple syrup
1 x 400ml tin coconut milk
2 large handfuls spinach (roughly chopped)
Drizzle olive oil
Step 1
Preheat oven to 210C/190C fan oven.
Step 2
Place the aubergine chunks into a large baking try and mix with a drizzle of olive oil and a pinch of salt. Cook for 30 – 35 minutes until the aubergines begin to soften.
Step 3
Place a large pan over a medium heat and add a drizzle of olive oil. Once warm, add the diced onion, garlic and a pinch of salt. Mix well and leave to cook for 5 – 10 minutes until soft.
Step 4
Once the onions are soft, add the mixed herbs, chopped sun-dried tomatoes and drained butter beans, mix well and cook for a few minutes.
Step 5
After a few minutes, add the tomato puree, miso paste, tahini, maple syrup and coconut milk. Mix well and leave to simmer for 10 -15 minutes until the mixture forms a thick, hot stew – if it becomes too thick, mix through a dash of plant milk or water.
Step 6
Once the aubergines are cooked, remove from the oven and stir through the stew, along with the spinach. Cook for a few minutes to heat everything through, allowing the spinach to wilt before serving.
Coconut Lentil Dahl
Serves 4
Ingredients
1 x 400g tin green lentils (drained)
2 x 400ml tins coconut milk
3 cloves of garlic (peeled and chopped)
2 large tomatoes (cut into small pieces)
1 tsp ground cumin
1 tsp curry powder
1 tsp paprika
1 tsp chilli powder
1 tsp chili flakes (optional)
Method
Step 1
Place a pan over a medium heat. Add the chopped garlic and a pinch of salt. Cook for 1 – 2 minutes before adding all of the spices, followed by the chopped tomatoes.
Step 2
Stir well, letting the garlic and the spices fry together for a few minutes before stirring through the lentils and then the coconut milk.
Step 3
Bring to the boil, then reduce to a simmer, over a low heat.
Step 4
Leave to cook, uncovered, for about 1 hour until thick and creamy – make sure to stir every 10 – 15 minutes, ensuring it doesn’t stock to the bottom of the pan: add a splash of water if it seems to be drying out.
Step 5
Once cooked, stir through a little salt and serve. Good served with avocado, chilli flakes and coconut yoghurt.
5 Bean Chilli
Serves 4 – 6
Ingredients
100g red lentils
600ml passata (jar)
1tsp chilli flakes (generous)
4 – 6 cloves of garlic (minced)
I tsp smoked paprika (generous)
1 heaped tbsp ground cumin
1 tsp oregano
1 tsp thyme
1 heaped tbsp ground coriander
1 tsp turmeric
~200ml water (may need to add more)
1 tin baked beans
4 tins beans drained – choose from red kidney beans, black beans, aduki beans, borlotti beans, pinto beans, cannellini beans, butter beans, chick peas
Method
- Add everything to slow cooker or large pan and stir
- Slow cooker – cook on High for 4 – 6 hours
- In pan simmer for ~1hr
Sweet Potato, Kale & Chickpea
Serves 4
Ingredients
1 sweet potato, cut into chunks
1 small head cauliflower, cut into florets
1 tbsp extra Virgin olive oil
1 can chickpeas, rinsed and drained
½ tbsp coconut oil
1 (14oz) can full fat coconut milk
3 tbsp almond butter
2 tbsp tomato paste
½ tbsp minced garlic
1 tbsp curry powder
½ cup broth (can swap for bone broth if you want more protein but will make it no longer plant based) 1 brunch Dino kale, finely chopped
Salt to taste
Method
- Preheat oven to 425, Toss sweet potato and cauliflower with olive oil + dash of salt. Spread on greased baking sheet and bake for 20-25 minutes
- Mix together almond butter, tomato paste, and coconut milk until fully combined. Set aside. 3. Heat coconut oil in a skillet at medium heat. Add garlic and curry powder for 2-3 minutes. 4. Add almond butter mixture and stir until combined. Follow with bone broth. Next add in chickpeas, sweet potato and cauliflower.
- Bring to the boil then reduce heat and simmer about 5-7 minutes. Finally add in kale, stir in and allow to wilt.
- Serve with brown rice and enjoy!