7030 is a plant and mushroom based meal plan provider in Shanghai, offering delicious meals to go in Pudong and Puxi. Here are three easy recipes if you can do at home on your rice cooker!
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Pasta is a very common dish. But how to make it tastier and chunkier?
Ingredients:
200g Semolina spaghetti (or your preferred portion)
250g minced mushrooms (any kind)
50g red beans, boiled
350g tomato sauce or 400g chopped large tomatoes
1 yellow onion chopped
3 garlic cloves chopped
1 tsp black pepper
100 ml water
Instructions:
Dice the onion and garlic. Add 1 teaspoon oil into the rice cooker (do not switch on yet). Put in the garlic and onions into the rice cooker. Mix well to ensure garlic and onions are coated in oil. Turn on the rice cooker and leave it for 5-8 minutes. Once garlic and onion are sizzling, add in mushroom mince and beans into rice cooker pot. Cook the mushroom until it is 70% cooked. Then, add in the tomato sauce and water.Add 1 teaspoon of black pepper and a pinch of salt. Stir well and add in spaghetti. Let it cook for 15-20 minutes.
Substitutes: You can consider using peppers instead of tomatos. They’ll be sweeter than the tomatoes would be, but the texture and colour should be about right for diced/crushed tomatoes in chilli.
You can add chopped regular tofu instead of beans, as it is rich in iron and calcium, and minerals manganese and phosphorous. In addition to this, it also contains magnesium, copper, zinc and vitamin B1. You can also pan fry the tofu with a pinch of salt, pepper and cooking oil, after the pasta is cooked.
Biryani is a layered rice preparation traditionally made with cooked meat and rice. There are many vegetarian versions of it but it’s usually packed with saturated fat and calories. 7030 made a whole foods, plant-based twist using low oil, and added seasonal veggies.
Ingredients:
200 g basmati rice, soaked for 10 minutes in 1.5 cups water and then drained
1/2 tsp oil
1 bay leaf
1 inch cinnamon stick
4 whole green cardamom
3 whole cloves
5-6 black peppercorns
1 tsp cumin seeds
1 medium red onion sliced thin
1 green chili sliced, or add more to taste
12-15 whole cashews
2 tsp ginger-garlic paste
8-10 oz shittake mushrooms sliced thick
1/4 cup chopped cilantro
1/2 tsp garam masala
1/4 to 1 tsp salt to taste
1 cup water 250 ml
Instructions:
First rinse the basmati rice until water turns clear. Then soak it in 2 cups water for 20 minutes and then drain the water using a colander and set it aside. Press the ‘warm’ button on the rice cooker and let it warm up for 10 minutes. After that add the oil and then add the whole spices- bay leaf, cinnamon stick, green cardamom, cloves, peppercorns and cumin.
Now, push the ‘cook’ button. Once you hear the pot sizzling, sauté for few seconds until the spices are fragrant.Add the sliced onions, green chili and cashews. Cook for around 3 minutes until the onions are soft and light brown and cashews are lightly browned too. Then add in the ginger-garlic paste and cook for 1 minute.
Add in the mushrooms and cook them for 1 to 2 minutes.Add rest of the ingredients, then add the garam masala and salt. Now put in the rinsed and drained rice and toss to combine with the rest of the ingredients. Add water, don’t stir, most of the rice should be under water. Close the rice cooker. Let the pressure release naturally.
Open the lid and fluff the rice with a fork. It is now ready!
How do you make a vegan version of the cream of mushroom soup? It would need to be dairy free!
Ingredients:
300g button mushrooms coarsley chopped
1 tbsp sesame oil
1⁄2 medium-sized onion, finely chopped
1⁄4 tsp salt
1⁄8 tsp ground black pepper
200 ml soy milk
1 tsp white flour
3 tbsp chopped chives
200 ml water
Instructions:
Put 1/2 tablespoon of the sesame oil into the rice cooker, cover, and set to ‘cook’. When the base of the cooker pot gets warm add the onions and fry for 5 minutes until onions become soft. Add the mushrooms and remaining sesame oil and continue to fry, covered, for about 5 minutes, checking occasionally for the mushrooms and onions to be properly cooked (turn tender) in the process of frying. Slowly stir in the water, salt, and pepper, cover the rice cooker, and bring to a boil. Once the mixture is boiling, switch the rice cooker to warm. Gently stir in the soy milk, and allow to simmer, covered, for about 5 minutes. About 5 minutes before serving the soup, stir in the flour to thicken the soup, and simmer for the remaining 5 minutes. Garnish with chives and serve warm.
Substitute: Each type of milk has its advantages and disadvantages, depending on a person’s diet, health, nutritional needs, or personal taste preferences. You can use any plant milk, but here are some arguments. Soy milk contains more protein than almond milk.Almond milk is lower in calories compared to soy milk, and contains more heart healthy monounsaturated fats. It also contains slightly more sodium. Both milks do not contain lactose and are low in saturated fat. Based on your personal preferences you can decide which one to use.
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