Recipes

Summer salad #1 


INGREDIENTS

  • mixed salad 
  • 1 cup halved strawberries 
  • 1 cup cut watermelon
  • 1 yellow paprika 
  • 1 cup cut cucumber 
  • 1/2 cup corn 
  • 1 Cup halved cherry tomatoes 
  • 3 tbsp balsamico cream 
  • if necessary herbs 🌿 

What’s your favourite summer salad?  👇🏼 

Werbeanzeigen
Recipes

5-Minute green asparagus salad with pomegranate topping


INGREDIENTS

  • 1/3 cup balsamic vinegar
  • 2 tbsps olive oil
  • 1 tbsp maple syrup
  • 1 tbsp  chopped fresh marjoram 
  • 2 pounds asparagus, tough ends trimmed, cut on into 2-inch pieces
  • 1 small red bell pepper, diced
  • 4 mini tomatoes 
  • 3 chopped mint leaves 
  • 4 fried mushrooms 
  • 1/2 cup pomegranate seeds 

PREPARATION

Boil vinegar in small saucepan over medium heat until reduced by half, about 3 minutes. Pour vinegar into large bowl. Whisk in oil, marjoram and maple syrup. Season dressing to taste with salt and pepper.

Cook asparagus in large pot of boiling salted water until crisp-tender, about 4 minutes. Drain; rinse with cold water and drain again. Add asparagus and bell pepper to dressing; toss to blend well. Sprinkle with pomegranate seeds, tomato, fried mushrooms and chopped mint and serve. 👌🏼👌🏼 

Allgemein

5-Minute refreshing watermelon salad 


Perfect and refreshing salad for hot days 🙌🏻

INGREDIENTS

  • 1/4 watermelon
  • 4 basil leaves 
  • 100gr corn salad
  • 3 tbsps maple syrup 
  • 5 tbsps balsamic vinegar 
  • 1 tbsp seed mix
  • 1 tbsp popped amaranth
  • pepper

PREPARATION

Wash corn salad. Scoop watermelon and cut into cubes. Cut basil. Mix salad, watermelon cubes and basil  in a bowl, then replace it on rind. 

Mix maple syrup, balsamic vinegar and pepper, then spill it over your just replaced watermelon. 

Add seeds and amaranth and serve it. 🌱
Let me know what you think, guys!

Recipes

5-Minute Broccoli salad 


Yummy green broccoli salad 🌱

INGREDIENTS

  • 2 cups broccoli cut into bite-size pieces
  • fresh coriander
  • 1 avocado 
  • 2 tbsps pine nuts
  • 1/2 lemon
  • salt
  • pepper
  • chili flakes 

PREPARATION

Bring 750 ml of water to the boil, then add broccoli and cook it for about 3 min.

Meanwhile the broccoli is cooking, cut avocado into small pieces.  Cut the lemon in half and squeeze it. Add salt, pepper and chili. 

Drain broccoli and put it in a bowl. Add coriander, avocado and pine nuts, then stir it and add lemon dressing. 

Recipes

Vegan rose quiche 

Using a 24 cm spring-clip tin

INGREDIENTS

For the batter:

  • 2 tbsps ground flaxseed + 4 tbsps water
  • 1 cup sunflower seeds
  • 1 cup spelt flakes
  • 2 tbsps herbs de provence
  • 1 tbsp dried basil
  • 4 tbsps water
  • salt
  • pepper
  • coconut oil

For the filling:

  • 350g firm smoked tofu
  • 2 cloves of garlic
  • 1/4 cup of sundried tomatoes
  • juice of 1/2 lemon
  • 3 tbsps almond milk
  • 1tbsp rosemary
  • 1 courgette
  • 4 carrots
  • 1/2 celeriac
  • 1 beet root
  • 2 tbsps extra virgin olive oil

PREPARATION

Preheat oven to 180C.

Mix the flaxseeds with water and let them soak for about 10 minutes .

Put sunflower seeds and spelt flakes into a blender and mix it until it becomes flour. Add herbs de provence, dried basil, salt and pepper and blend it again. Finally add flaxseeds and water and blend it until it becomes homogeneous. Grease the spring-clip tin with some coconut oil, then place the batter in the tin and spread out evenly the bottom of the tin and form a 1-2cm high rim. Bake it for about 15 minutes.

While the batter is baking, blend all ingredients left except for courgette, carrots, celeriac and beet root, until obtaining a homogenous dough. Then cut the vegs into thin stripes – I used a grater to get equal stripes. After the crust having baked for 15 minutes, let it cool down for a while (like 10 minutes) and add the filling by spreading it out equally over the just baked crust.

Heat up oven to 190C.

It’s time for placing our vegetable stripes. Starting from the centre of the quiche, take a stripe and roll it, then press it into the filling. The filling will give a certain stability. Continue placing stripe by stripe, repeating the same sequence until the whole quiche is covered by vegetable stripes. Finally grease the vegetables with a grease brush and some extra virgin olive oil and bake the quiche for about 15-20 minutes.

Allgemein

Hello and welcome to Vegan Urban

Whatever brought you as far as this page, you’ve already taken the all-important first step on your vegan journey.

I’d liked to share my vegan journey with you.

Not so long ago, the word “vegan” conjured up images of anaemic-looking, sandal-wearing hippies. But that is defenitly not that kind of steroetype I’m representing.

I knew that I wanted to quit eating animal products but just couldn’t imagine making it work. I had even tried a vegan diet for a month every year since 2013, only to learn in the process that I wasn’t ready.

But that all changed in 2017. I started the vegan diet for a month in january and after thirty days it was the first time, I’ve wanted to keep on eating only vegan food, just to challange myself to see for how long I could extend it. And here I am now: six months later I’m still vegan and I really do not miss milk products, never mind meat.

By the way, being vegan had a nice side effect. In about 6 months I lost 23 kilos. Which was, thinking rightly, is still one of the most important reasons I keep on being vegan.

Why did I become vegan?

  • Firstly for myself  I have read so much about what meat and dairy does to our insides that I no longer want to put those kinds of products into my body. I feel a million times better on a vegan diet; my hair, skin and nails are healthier, my immune system stronger, my digestive system better, and my energy levels much higher!
  • Secondly, for the environment – I had no idea what kinds of negative effects our diets are having on the planet until I read about Food Sustainability. It’s pretty mind-boggling what meat is doing to the environment, and how so many people are overlooking it.
  • Thirdly, for the animals – which is getting more and more important every day.

 

I’ve learned that in many ways I’m not the typical vegan. So I expect that there will be plenty of agreement and disagreement on my journey, and I’m looking forward to share my obstacles and inspirations with you.

Let me know what you think and leave a comment why you became vegan!