Whilst Kosher River Cruise has spent years creating and developing regular menus, we are pleased to announce that we have introduced a new high protein VEGAN menu, giving our vegan and vegetarian guests a healthy and varied diet.

Every meal begins with a large prepared and fresh salad bar.

There is always a vegan starter or a vegan pasta dish: Such as Forest mushroom risotto, vermicelli with lemon and artichoke pesto, melazane in carroza, baked penne and pumpkin.

We always have at least one Vegan soup: Such as Sweet potato and carrot, French Onion Soup, Mushroom Bisque, Vichyssoise.

For Entrée we always have at least one exciting vegan choice: As mentioned these have been designed to be tasty with a high protein content: Such as Sweet potato and black bean quesadillas, crusted cassoulet with tofu, squash and quinoa chili, shepherdess pie with quinoa.

Most of our desserts are vegetarian but we have a nice selection of vegan choices: Such as Linzertorte, Sacher Torte, Peach Melba, Apple crumble. Enjoy whilst maintaining your dietary choices.

If you are gluten intolerant we also have special choices just for you.

Here is some information about one of the products we use to maintain a healthy diet for vegans.

Amaranth and Quinoa

Although often referred to as ancient or gluten-free grains, amaranth and quinoa do not grow from grasses like other cereal grains do.

For this reason, they’re technically considered pseudocereals.

However, they can be prepared or ground into flours like more commonly known grains.

Quinoa and amaranth provide 8–9 grams of protein per cooked cup (240 ml) and are complete sources of protein, this is rare among grains and pseudocereals .

Also, amaranth and quinoa are good sources of complex carbs, fiber, iron, manganese, phosphorus and magnesium .

BOTTOM LINE: Amaranth and quinoa are pseudocereals that provide you with a complete source of protein. They can be prepared and eaten just as regular grains such as wheat and rice.

Shepherd’s Pie with Quinoa

• 1 cup quinoa rinsed
• 1 small brown onion, peeled and chopped
• 2 cloves garlic, crushed
• 400g/14oz mushrooms, sliced
• 1 large carrot, peeled and chopped into 1cm pieces
• 1 large handful green beans, trimmed and chopped into 2cm long pieces

Puff Pastry

• 2-4 tbsp. gravy powder
• 3-4 cups vegetable stock/broth
• 2 tbsp. vegan margarine
• 5 potatoes, peeled and chopped

Instructions:

1. In a large pot, sauté the mushrooms, onion and garlic in vegan margarine for 3 – 5 minutes, until onions are translucent.
2. Reduce heat, add 3 cups vegetable stock and allow to simmer for 30 minutes (to intensify the mushroom flavor).
3. In a second saucepan, bring several cups of water to the boil. Add potatoes and simmer until potatoes are soft. Drain water and mash potatoes, adding a little vegan margarine and salt & pepper to taste.
4. Pre-heat oven to 190C.
5. Add quinoa, carrots and beans to the mushroom pot and simmer for another 10 minutes, stirring often. If the mixture becomes too dry, add more vegetable stock.
6. Add gravy powder to the quinoa mixture a little at a time and stir until it reaches desired consistency. Season with salt & lots of cracked pepper.
7. Press pastry into a greased baking tin and fill with the quinoa mixture. Top with mashed potato and a spray of oil (optional).
8. Bake for 20 minutes or until the potato peaks are a lovely golden color.

For information about our menus and recipes and of course our trips go to www.kosherrivercruises.com