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!

Looking for some excellent quality Vegan-friendly wines this Veganuary? Fionnuala Harkin from Wines Direct and the wonderful Wine Shed gives her top picks for vino-loving vegans this January...

143 V Café’s Tips for a Delicious Veganuary!

Posted on by flavourie

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:

The IG Feed for 143 V Café

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!

Veganuary Vino!

Posted on by flavourie

Looking for some excellent quality Vegan-friendly wines this Veganuary? Fionnuala Harkin from Wines Direct and the wonderful Wine Shed gives her top picks for vino-loving vegans this January…

Fionnuala is a woman of many talents when it comes to wine! Not only is she a wine merchant for the wonderful Wines Direct, she is also a wine consultant for the hospitality industry, a WSET course instructor and also founder of the brilliant Wine Shed West Cork.

She has an immaculate palate, and her wine knowledge is immense! Back in the time before the C-word, Fionnuala established Wine Shed – a boutique gathering of people who love wine, great company, delicious nibbly bits and wanted to wrap all of that up as an excuse to learn more about wine. I attended, I think, three of the events and they were always brilliant. Since we found ourselves in Covid-restricted times, when such jovial gatherings are on hold until some hopeful point in the future, Fionnuala took to her @wineshedwestcork Instagram account to give a regular Wine O’Clock virtual tasting on new and interesting wines. It kept the Wine Shed community going, and also brought her knowledge to a whole new audience. One day, the gatherings will commence again, but in the meantime, I encourage you heartily to follow Fionnuala and @wineshedwestcork.

Fionnuala Harkin of Wines Direct & Wine Shed (photo credit: @thadytraphoto)

Of course, it’s January, and that means it’s also Veganuary – a time when we are encouraged to try and up our quotient of plant-based foods or go completely Vegan for one month as a way to raise awareness of the movement. Even though I am a carnivore, after the Christmas excesses, Veganuary seems a good idea as a way of getting used to eating in a normal, and healthy, way again!

It is not widely known that wine is not always guaranteed Vegan, and in fact it may not always say it on the label either. This is where having a connection with a local wine merchant, like Fionnuala, comes in fierce handy – they will know which wines are and are not Vegan friendly.

So I asked Fionnuala if she could share with me her recommendations for excellent quality January wines for Veganuary. And note that excellent quality doesn’t translate automatically as ‘pricey’ and there are wines here for every budget.

All these wines are available to order online at www.winesdirect.ie for delivery direct to your door. And if you would like a little extra advice, you can contact Fionnuala either by DM to @wineshedwestcork or by email to fharkin@winesdirect.ie

Wines Direct have about 150 excellent vegan wines available – but here is a small selection that Fionnuala really rates! Price per bottle in brackets, and links to the correct Wines Direct page are included too.

In the ‘natural, unfiltered, for the more adventurous drinker’ category, Fionnuala recommends:

Cheers!

Kate Ryan

Food Writer

Secretary Irish Food Writers Guild

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