Marfigs' Munchies

Adventures in vegan eats and feats

WIAW + mustard mushroom zucchini risotto {vegan + gluten-free}


Another WIAW! Since I work on Wednesdays and have Tuesdays off this is what I technically ate yesterday. Lots and lots of food, but munchies have struck once again!WHAT-I-ATE-WEDNESDAY-NEW-BUTTON-PEAS-AND-CRAYONSveganrisotto3

Breakfast/06h30: banana, water, cucumber and lettuce smoothie bowl with buckwheat groatsbuckwheatbowl

Second breakfast/07h30: 2 TBSP soy protein powder + 1/4 cup soy milk + 1/2 cup hot water and cinnamonsoyprotein1I had to take our foster mom cat Hera to the shelter to get sterilized and to unfortunately leave her there. I hadn’t gotten a peep out of anyone with interest to adopt, and I’m hoping she gets more exposure there. Meanwhile her four babies (about 9 weeks old now) are still with me and I’m hoping they can get uber socialized with her gone, especially Paris and Ajax, who are a bit anti-social. Paris is slowly coming around but Ajax plonks flat on the ground whenever I want to stroke him. He was the mommy’s boy of the lot, so we’ll see if this works. I absolutely HATE taking cats back to the shelter because I prefer to have them to home-to-home, but this is how it is I guess.

I also had to make missions to get our internet sorted, so the second breakfast was well needed to fortify against long queues and what not.

Tea-time/10h45: More of the delicious GF zucchini pumpkin pie (less than 50 calories a slice!), 1 low-cal sugar-free + wheat-free choc crunch cookie + Nespresso (look how frothy and dreamy it is – cow free!)teatimepumpkincookiePre-lunch (I had serious munchies today)/11h45: lettuce, cucumber + lentil sprouts with nutritional yeast + some roasted carrots (these things are pure candy!)snackysalad roastedcarrotsyum


Mustard mushroom zucchini risotto (serves 1 -2 depending on sides)veganrisotto1

Time: 15 minutes tops!

  • 1/2 cup cannelini beans
  • 2 TBSP apple cider vinegar
  • 2 TBSP lemon juice
  • 1/4 cup soy milk (or sub with white wine)
  • 1 tsp coriander
  • 1 tsp cumin
  • 1 TBSP dried parsley
  • 1 TBSP nutritional yeast
  • 1 TBSP mustard powder
  • 1/2 TBSP onion powder
  • black pepper to taste
  • 1/2 cup cooked brown rice
  • 1 cup finely grated zucchini
  • 150g mushrooms, sliced
  • 2 -3 TBSP vegan white wine or water
  • Spinach to serve
  • red pepper flakes to serve
  • Optional: green peas, diced roasted red pepper, pistachios and orange zest


  1. In a food processor or manually, grate your zucchini til super fine and set aside.
  2. Blend your beans, cider, lemon juice, coriander, cumin, parsley, nutritional yeast, mustard and onion powder with either soy milk or white wine until smooth.
  3. In a non-stick pan, water sauté your mushrooms for 5 minutes, then add your rice and zucchini and cook over medium heat for another 5 minutes, stirring occasionally.
  4. Add your bean sauce and mix, cooking a further 5 minutes, adding black pepper as needed and the 2 – 3 TBSP white wine or water and stirring occasionally.
  5. Serve with sides or just as is. It makes a super hearty meal for one but uber healthy!prerisottosauce saucyrisotto veganrisotto veganrisotto2

Afternoon snack/15h30:: 1 granny smith apple, 2 TBSP soy powder + 1/4 cup soy milk + 1/2 cup boiling water and cinnamon.applesnacksoyprotein216h30 (munchies AGAIN): 2 brown rice crackers + 3/4 cup steamed pumpkin and spinach, hot water + 1 tsp carob powder

afternoonsnackpumpkinDinner: zucchini pasta + chunky tomato sauce and green salad dinnersalad noodlesaladDessert: Lime jelly + soy milk + oat bran (GF be damned!!)limejelly eveningdrink

And there you have it! Friday, where are you my precious? /midweekdayblues

Author: Marfigs

Ahoy, I’m Margaux! History teacher and freelance editor; wench to my Man-thing; volunteer at a cat shelter; and handmaiden to our kitsy cats, Gatsby, Freyja and Atlas. This blog is dedicated to vegan food, occasionally overthrown by pictures of foster kittens and other fluffy creatures. I love sharing ideas and recipes, so don't be shy: stop by and say hi!

4 thoughts on “WIAW + mustard mushroom zucchini risotto {vegan + gluten-free}

  1. I love that risotto! So veggieful and yummy!


  2. Everything looks so good!! Especially your dinner oh my gosh. Good luck with the kitties too, wishing you and them the best! xx


    • Thank you! The zucchini pasta with tomatoes has been my dinner now every single day for two weeks and counting and I am far from bored – best discovery ever (about a thousand years after everyone else, it seems :p).

      Thanks for the kitties – unfortunately there are so many diseases at the shelter that I would be too scared to take Hera back after surgery for fear of infecting her kits and mine, but luckily the younglings seem to have taken things in their stride and should be up for adoption at the end of the week 😀 Can’t wait to share them with the world and give them forever homes – the best part of fostering 🙂


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