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143 V Café’s Tips for a Delicious Veganuary!

I recently asked 143 V Café for top tips for Vegan lunch on the go for an article. Proprietor Lauren Marples came back with some - and a whole lot more. What couldn't be used in the article now has a home here!

#AD Have you heard the news? Now there's a Clonakilty Pudding for Veggies...and it's seriously yum!

I recently asked 143 V Café for top tips for Vegan lunch on the go for an article. Proprietor Lauren Marples came back with some – and a whole lot more. What couldn’t be used in the article now has a home here!

143 V Café opened in 2017, a diminutive and unfussy space serving scratch made vegan dishes for breakfast, brunch and lunch; coffee, fruit and veg juices as well as sinfully delicious sweet treats too.

It’s location on the Lower Glanmire Road, is just outside of the bubbling hub of the city centre in Cork, but the brisk 10 minute walk there is worth it, as these reviews by The McKenna’s and Joe McNamee for the Irish Examiner attest.

L-R: Lauren, sister Edel, mum Eileen, outside 143 V Café, Cork

When I asked Lauren for her top tips for Vegan Lunches On The Go, she kindly sent back far more information than I could fit into the article I was compiling for The Echo (due to be published on 18th January 2021). But such was the value of the information provided, it felt wrong to just cast it aside as a mere casualty of the cutting room floor in my edit, so I asked Lauren if I could share her information here instead – and she agreed.

Before we launch into this, which includes a weekly menu plan and a recipe for a delicious Vegan Chili Burrito Bowl, show 143 V Café some love by liking them on Facebook and Instagram. Just take a look at the grid for 143 V Café’s IG feed:

Lauren also wanted me to let you know that, if you are starting to get sick of the sight of your own kitchen during Lockdown 3, then help is at hand! A three-course vegan meal is available to order and collect for takeaway for the month of January. Check out the Menu below, then call them up to order on (021) 241 4204.

Veganuary 3-Course Menu for Takeaway in January by 143 V Café

Over to you Lauren…

Hi everyone, I’m Lauren Marples, owner of 143 V Cafe in Cork.

I am now celebrating 5 years since I became vegan. Some benefits I have noticed in that time have been an increase in my energy levels, I no longer feel bloated after I eat, I no longer suffer from PMS, and my muscle recovery time is so much faster after exercise – just to name a few! I have become in tune with my body because I am more conscious about what I eat. I’ve never enjoyed cooking as much as I have since going vegan as I have infinite opportunities to be creative and experiment with my meals.

Happy Veganuary and Happy Plant-based Cooking!

Week Lunch Plan

Planning ahead for lunchtime is essential to eat well on a plant-based diet – and especially during a lockdown when your usual lunchtime vegan eateries are not open or you find yourself once more working from home. Here are my tips for getting prepared for lunchtimes with some easy to make and make-ahead dishes that transport well if you are on the move, or perfect for lunchtime al-desko dining!

Monday: Burrito Bowl or Wrap
Tuesday: Tofu “Steak” Sandwich and Soup
Wednesday: Noodle Stir-Fry
Thursday: Sundried Tomato Pesto Pasta
Friday: Chickpea Curry and Rice

Snack ideas to be brought every day:

Celery or Carrots Sticks + Hummus,
Fruit,
Vegan Yoghurt,
Nuts,
Vegan Protein Bars,
Energy Balls,
Chia Pudding,
Overnight Oats

Recipe for Chili Sin Carne for your Burrito Bowl:

This recipe allows for easily increasing the quantity of ingredients to scale up for batch cooking. Store in air tight containers in the fridge for up to 3 days, or freeze.

Chili Sin Carne Burrito Bowl, by 143 V Café. Photo Credit: Lauren Marples.

Ingredients:

2 Onions Diced
1 Red/Yellow Pepper Diced
1 Large Carrot Diced
3 Cloves of garlic Chopped Finely
1 tin sweetcorn
1 tin of your favourite beans (kidney or adzuki or black beans) or a mixture
2 tins chopped tomatoes or 500ml passata or 10 fresh tomatoes
1 chili
2 tsp smoked paprika
1/2 cup of Soy Mince TVP (Organic + Non GMO)
Season with salt and pepper

Method:

In a large saucepan, sautée the onions. Add the garlic, peppers, and carrots.
Add the tomatoes, chili, sweetcorn and beans. Bring to the boil and let simmer.
Add the soy mince, smoked paprika and season with salt and pepper to taste. Allow to simmer for 10 minutes.
Enjoy in a wrap, or with rice and guacamole and don’t forget your favourite vegan cheese.

Huge thanks to Lauren for this guest blog post, and a happy Veganuary!

#AD Have you heard the news? Now there’s a Clonakilty Pudding for Veggies…and it’s seriously yum!

In my second original recipe in collaboration with Clonakilty Food Co., I got to experiment with their brand new Pudding to add to their Black and White range. Clonakilty Veggie Pudding delivers on texture, flavour and versatility, just like its older siblings, but is 100% vegetarian, suitable for Vegans and Gluten Free too!

Clonakilty Veggie Pudding Falafel & Pickles

Clonakilty Veggie Pudding Falafel, Pickles & Tahini Dressing

Made with onions, carrots, black beans, pea starch and Clonakilty Food Co’s distinctive mix of spices, this is a delicious and savoury alternative whether your veggie or just looking for inspo to go meat free!

In this new recipe, I wanted to celebrate vegetables and one of my favourite ways to do that is by adding delicious little bursts of piquant flavour with pickles. Versatile and full of moreish flavours, it matches the Clonakilty Veggie Pudding perfectly!

This recipe is so easy, but you can make it even easier by buying in your favourite pickles! Of course you can make your own really quickly too and is a great way of using up any odd bits of vegetables in your fridge or gluts from the garden. Play around with spices, citrus and herbs to create your own signature pickles too.

Ingredients (makes enough Falafel for 2 people)

1 litre of Sunflower Oil
1 x 250g chub of Clonakilty Veggie Pudding
1 free range egg, whisked
50g panko breadcrumbs
2 x flatbreads (Syrian flatbreads or Pitta Breads work best)
1tbsp Tahini Paste
2 tbsp Natural Yogurt
Zest of 1 lemon, juice of 1/2
Sea salt and freshly cracked black pepper
Salad leaves, something peppery like rocket or mustard leaves
Pickles*

Method

If you have a deep fat fryer, get that switched on now. If not, use a sturdy deep saucepan and no more than half-fill it with 1 litre of sunflower oil. Bring it up to temperature perfect for quick deep frying.

While the oil is heating up, make the Tahini dressing. Mix together the tahini, natural yogurt, half the lemon juice and a sprinkle of sea salt. Mix well together until a pouring texture. If too thick, either add a little water or more lemon juice. Check for seasoning and flavour balance.

On a plate, pour out the panko breadcrumbs. Crack the egg into a ramekin and whisk with a fork. Slice the Clonakilty Veggie Pudding into rounds about 1.5cm thick. When the oil is hot enough, take each round and dunk in the egg wash then roll in the panko breadcrumbs. Gentle place into the hot oil one at a time until golden brown. Take out with a slotted spoon and place on kitchen paper to drain off any excess oil. Repeat until all the rounds are cooked. Turn off the heat and leave the oil to cool down completely.

Plating

Fill the flat bread with a selection of peppery salad leaves. Add in a selection of your favourite pickles, the Clonakilty Veggie Pudding Falafel and pour over your tahini dressing.

* Pickles

A simple quick pickle can be made by mixing equal parts vinegar and water and heating to a boil. Sterilise an empty glass jar and fill with a selection of aromatics: spices, citrus, herbs – whatever you think best goes with the vegetable you want to pickle. Add in the vegetables (individually or a mixed veggie pickle) and then fill with the hot pickling liquor. Add sea salt, or substitute with sugar for a sweet pickle. Close the lid tight and allow to cool. Shake every now and again to help the flavours mingle together. Chill in the fridge and serve with everything!

143 V Café’s Tips for a Delicious Veganuary!

Kate Ryan