Sweet Chilli and Lime Yuba

A very easy, quick, and cheap lunch that serves 4. If you don’t have a spiraliser, you can use a vegetable peeler to create ribbons with the vegetables and cook them in the same way. 
 
Ingredients:
500g yuba (tofu skin, fresh or rehydrated)
4 cloves garlic, minced
1 inch piece ginger, grated
4 courgettes, spiralised
2 carrots, spiralised
1/4 cup sweet chilli sauce
2 tbsp soy sauce
1 tbsp lime juice
1/4 tsp Chinese five spice
2 tsp cornflour (cornstarch)
 
Directions:
1. Heat a nonstick frying pan over a medium heat, and coat with some spray oil. Fry the yuba until it starts to brown.
2. Add the garlic, ginger, and spiralised vegetables, and season the mixture lightly with salt. Continue to fry until the noodles are soft.
3. Meanwhile, mix the sweet chilli sauce, soy sauce, lime juice, five spice, and cornflour.
4. When the noodles have softened, add the sauce to the pan and cook until thickened. Serve hot.

Irish Colcannon

Colcannon is an Irish staple that can be cooked with either kale or cabbage, and it can be served as a a side or a main dish. This version is easy, cheap, quick, and nutritious. It serves 4 as a side.

Ingredients:
5 medium potatoes
100g kale, finely chopped
1 bunch scallions (green onions), green and white parts minced
Plenty of minced, fresh parsley
2 tbsp all-plant milk (I used soya) or cooking water
Salt and freshly ground white pepper

Optional additions:
suitable-for-vegans mustard
or
suitable-for-vegans horseradish
or
nutritional yeast

Directions:
1. Add the potatoes and kale to a large pot with plenty of cold, salted water. Bring to the boil, cover, lower the heat, and simmer until the potatoes are fork-tender (ours took 12 minutes).
2. Drain the potatoes and kale and return to the pot over a very low heat for a few seconds just to remove any excess liquid.
3. Mash the potatoes with the all-plant milk (using a little more if necessary). Mix in the scallions and parsley, season to taste (add in one of the optional ingredients, if desired), and serve.

Portobello Unfried Black Bean Wraps with Avocado Aïoli

Though this looks like an involved recipe, it takes only about 15 minutes to put together, and it makes a hearty and filling lunch.

FOR THE MUSHROOMS
6 large Portobello mushrooms, sliced
1 tbsp soy sauce
1/2 tsp oregano
1/4 tsp garlic powder
Pinch black pepper

  1. Add the mushrooms to a preheated frying pan with the rest of the ingredients.
  2. Sauté until the liquid that they release has been evaporated and they are cooked through.

FOR THE AVOCADO AÏOLI
2 large Hass avocados
2 cloves garlic (roasted or lightly sweated if you don’t want the raw garlic flavour)
1 tbsp lime juice
1/2 cup soy milk
1/2 tsp sea salt
Pinch cayenne pepper

Directions:
1. Add all the ingredients to a blender and blend until smooth.
2. Transfer to a squeeze bottle (I used an clean and dry empty vegan mustard bottle) to serve.

FOR THE UNFRIED BLACK BEANS
1 onion, finely chopped
1 clove garlic, minced
1 jalapeño pepper, minced
1 red pepper, roasted (I used one from a jar)
1 can black beans, drained and mashed
1/4 cup broth or water
1/2 tsp oregano
1/2 tsp ground cumin
1/2 tsp ground coriander
1/2 tsp ground chilli pepper
1/4 tsp salt
1 tbsp tomato purée
1 tbsp lime juice

  1. Preheat a sauté pan over a medium low heat, and sauté the onion until it starts to take on some colour. Add the garlic and and stir for 30 seconds.
  2. Stir in the jalapeño and red pepper, black beans, broth, herbs and spices, salt, tomato purée, and lime. Cook the mixture until all of the liquid is absorbed.

TO ASSEMBLE
4 wholegrain suitable-for-vegan wraps
Salsa
Spinach

  1. Layer spinach, the unfried beans, and the mushrooms on a wrap. Top with salsa and avocado aïoli to serve

Sweetcorn and Chickpea Fritters

The best thing about these easy fritters is that you you can change the flavour profile easily by adding different combinations of spices. The recipe calls for a food processor, but you can easily make these with a masher instead. This recipe makes 8 fritters.

Ingredients:
285g (drained weight) sweetcorn
240g (drained weight) cooked chickpeas
1/2 red onion, finely chopped
2 cloves garlic, minced
1 tbsp soy sauce or tamari
2 tbsp water
6 tbsp gram flour
1 tsp smoked paprika
1 tsp ground coriander
1/2 tsp ground cumin
1/4 tsp cayenne pepper
1/2 tsp salt (or more to taste)
1/4 tsp white pepper

Directions:
1. Pulse (or mash) the sweetcorn and chickpeas until most are mashed but there are still some chunky bits.
2. Stir in the rest of the ingredients (the mix may be wetter than you imagine; trust me!).
3. Heat a frying pan over a medium-low heat and lightly brush with oil or spritz with spray oil.
4. Take 1/4 cup of the mixture and place it in the pan, pressing down to flatten. Repeat until you have four fritters in the pan. Cook 3 minutes, flip, and cook 3 minutes more.
5. Keep warm while you cook the rest of the fritters.
6. Serve with a sauce of your choice if desired.

Slow-Roasted Balsamic Tomatoes

Intensely sweet, these flavourful tomatoes are easy to prepare, and they make a wonderful addition to salads, sandwiches, or can be eaten on their own as a tasty snack.

Preheat an oven to 120C, line a baking tray with a silicone sheet, and halve as many tomatoes as you wish to roast–we used cherry and plum tomatoes here. Toss the tomatoes in a bowl with a tsp balsamic vinegar, and a generous helping of freshly ground black pepper, salt, and crumbled dried oregano. Place onto the tray in a single layer, cut-side up, and roast for 2-3 hours (depending on size and thickness of tomatoes; the cherry tomatoes took 2 hours).

Lemony Cauliflower Soup

Creamy and chunky, creating wonderful textural contrasts, and with subtle undertones of lemon balanced out by the herbs and pepper, this soup is a real winner and would be perfect for entertaining. This recipe serves 4-6 depending on whether it’s being eaten as a starter or a main.

Ingredients:
2 white onions, finely chopped
650g white mushrooms, quartered
1.5 litres vegetable broth
1 large potato, peeled and in bite-size dice
1 tsp dried thyme*
1 tsp dried basil*
1 head cauliflower, in small florets
1 lemon, rind and zest
Salt and freshly ground black pepper
Red chilli flakes and parsley (optional)

*Crumbling dried herbs between your fingers before adding them to a dish will help to release more of their aromatic oils.

Directions:
1. Preheat a large soup pot over a medium low heat. Add the onion and mushroom, and sauté until the mushrooms release their liquid.
2. Add the vegetable broth, potato, and herbs. Bring to a boil, cover, and simmer for 5 minutes.
3. Stir in the cauliflower, cover the soup once again, and simmer for 7 minutes more.
4. Stir through the lemon zest and juice.
5. Transfer half of the soup to a blender and blend until smooth (optional). Return to the pot to reheat, and season to taste.
6. Serve garnished with red chilli flakes and parsley, and a little extra lemon zest, if desired.

Peanut-Butter Chocolate Energy Balls

These sweets are just as delicious and moreish as chocolate truffles but far less processed and very quick to make. They make a fantastic pick-me-up after a workout, or are delicious with a cuppa as a sweet treat.

Ingredients:
1/2 cup dates
1/4 cup pecans
2 tbsp cocoa powder
1/4 cup peanut butter
1/2 tsp vanilla extract
Pinch salt
1 tbsp maple syrup
Coconut flakes, ground almonds, or crushed pecans for dusting, if desired

Directions:
1. Process all the dates and pecans in food processor until very fine.
2. Add the rest of the ingredients, and process further to combine.
3. Roll into small balls, roll in the coconut/ground almonds/crushed pecans, and refrigerate for 30 minutes for best results (although you should probably eat one while you wait for “research” purposes).

Fast Food Meal Plan

Don’t be put off by the title; this isn’t a week full of expensive, processed meals. Instead, we’ve given you 21 meal ideas that you can make without recipes and very little fuss. Serve vegetables of your choice on the side if and as desired. Don’t forget to season to taste!

*Please ensure that any ready-made products (bread, preserves, frozen products, sauces, cereal, etc.) are suitable-for-vegans

DAY ONE
Breakfast: Mashed avocado on toast (optional: baby spinach, tomatoes, red onion)
Lunch: Quick pizza (pita bread or tortilla, spread with tomato sauce and veggies, and baked 10 mins at 200C)
Dinner: Bean chilli: 1 can kidney beans, 1 can chickpeas, 1 can tomatoes, 1 can water with garlic powder and chilli powder, simmered 5 minutes.

DAY TWO
Breakfast: Banana, peanut butter, and preserves on bread or toast
Lunch: Vegetable soup (sauté an onion, add some minced garlic, top with vegetables and cover with suitable-for-vegans broth. Simmer until vegetables are cooked. Blend or serve chunky)
Dinner: Grains, beans, sweetcorn, avocado, and salsa

DAY THREE
Breakfast: Cereal with fruit and all-plant milk (add seeds and nuts if desired)
Lunch: Baked potatoes with hummus and salad vegetables
Dinner: Pasta with tomato sauce, olives, spinach, and pine nuts

DAY FOUR
Breakfast: Frozen hash browns or potato waffles with mustard and ketchup
Lunch: Pita bread stuffed with salad veggies and hummus
Dinner: Stir-fry vegetables with noodles

DAY FIVE
Breakfast: Oatmeal made with water or all-plant milk, dried fruit, and cinnamon
Lunch: Tortilla with mashed sweet potatoes, black beans, and salsa
Dinner: Chunky stew with lentils and sweet potatoes (sauté an onion, add garlic; stir in lentils, diced sweet potatoes, a can of tomatoes, and vegetable broth. Simmer until cooked)

DAY SIX
Breakfast: Smoothie (blend fruit, all-plant milk or juice, and a handful of oats)
Lunch: Suitable-for-vegans baked beans on toast with fried tomatoes and mushrooms
Dinner: Chickpeas simmered in tomato sauce with Italian herbs and garlic powder. Serve with rice or a baked potato.

DAY SEVEN
Breakfast: Overnight oats (soak 1 part oats to 2 parts water or all-plant milk) with fruit, nut butter, and maple syrup
Lunch: Large salad with hummus; serve with nuts, seeds, or croutons
Dinner: Baked sweet potato with mashed white beans, chopped bell pepper, red onion, and sriracha

Italian-Inspired Chickpea Salad

An incredibly bold and lively Italian-Inspired Chickpea Salad from Frances McCormack, this takes just minutes to make andis served with a Wholegrain Mustard and Balsamic Dressing. Packed with flavour, this makes a great sandwich spread or topping for a bed of greens. Serves 1 as a large salad, or 2 as a side or sandwich spread.

Ingredients:
For the salad
1 can chickpeas, drained and minced
1 roasted red pepper (I used one from a jar), finely diced
3 sundried tomatoes, finely chopped
8 black olives, finely chopped
Large bunch basil, chiffonaded

For the dressing
1 tbsp suitable-for-vegans wholegrain mustard
1 tsp maple syrup
2 tbsp balsamic vinegar
Salt and freshly ground black pepper

Directions:
1. Mash the chickpeas. Mix with all of the salad ingredients.
2. Whisk the dressing ingredients together. Season to taste.
3. Toss the salad with the dressing, a little at a time, tasting as you go (I used all of the dressing, but I like bold flavours).

Broccoli with Hazelnuts

Quick, easy, and incredibly delicious, this serves 4 as a side.

Ingredients:
1 head broccoli, cut into florets (save the stem for salads or stir-fry)
1/4 cup hazelnuts
1/4 tsp ground ginger
1/4 tsp chilli flakes
1/2 tbsp soy sauce

Directions:
1. Lay the hazelnuts on a baking tray. Place in an oven heated to 170C for about 10 minutes, or until golden.
2. Meanwhile, bring a pot of water to a simmer. Add the broccoli and cook 4-5 minutes until done to your liking. Drain, and run under cold water to stop further cooking.
3. Remove hazelnuts from oven, place into a tea towel, and rub to remove the skins. Allow to cool until suitable to handle, and then roughly chop.
4. Toss the broccoli with nuts, ginger, chilli flakes, and soy sauce in the pot to heat through.