Moroccan Chickpea Salad

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This is a budget and speedy recipe that’s perfect for packed lunches; it makes enough for a large plate for four, or for a starter for eight.

Ingredients

For the salad

1 red onion
2 cloves garlic
2 can chickpeas, drained and rinsed
1/4 cup vegetable stock
1/4 cucumber, finely diced
1/2 tsp ground cumin
1/2 tsp ground ginger
1/2 tsp ground cinnamon
1/4 tsp ground allspice
Pinch cayenne pepper
1/2 tsp salt
1/4 tsp freshly ground black pepper
1 small cooked beetroot, finely diced
5 cherry tomatoes, finely diced
1 spring onion, finely sliced
3 dried apricots, finely chopped
3 dates, finely chopped

For the dressing

1 tbsp tahini
1 tbsp lime juice
1 tsp maple syrup
1 tsp soy sauce
Small bunch fresh coriander, torn

Method

1. Sauté the onion over a medium low heat in a nonstick pan for 3 minutes. Add the garlic and sauté for 30 seconds more.
2. Add the 1/4 cup vegetable broth to deglaze the pan, and add the chickpeas and spices. Cook over a low heat until the liquid is evaporated (5-7 minutes). Allow to cool.
3. Meanwhile, mix the rest of the salad ingredients in a large bowl.
4. In a smaller bowl, whisk the dressing ingredients together to combine.
5. When the chickpeas are cooled, stir through the salad ingredients. Serve with dressing.

Serving suggestion:
Beetroot hummus
Toasted seeds
Pita bread or cooked grains (e.g. rice or couscous)

Rainbow Grainbowl with Balsamic Maple Mustard Dressing

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A flavoursome and filling main dish that serves 2.

Ingredients

For the grainbowl

2 carrots, grated
1/4 red cabbage, grated
1 parsnip, grated
1 red onion, finely shredded
1/4 cucumber, finely sliced
1/2 red pepper, finely sliced
1/2 yellow pepper, finely sliced
1 avocado, sliced
2 tbsp pumpkin seeds, toasted
1 cup cold leftover grains (e.g. spelt, buckwheat, rice, quinoa)
4 large handfuls salad greens (e.g. rocket, spinach, watercress)

For the dressing

1/4 cup balsamic vinegar
2 tbsp maple syrup
2 tbsp suitable-for-vegans Dijon Mustard

Method

1. Layer the base of a bowl with salad greens.
2. Top with the shredded and sliced vegetables, with the avocado and seeds on top.
3. Sprinkle grains over.
4. Mix all dressing ingredients. Serve with salad as desired.

Sticky BBQ Cauliflower Bites

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A simple budget recipe that’s a great way to sneak vegetables into those who are somewhat reluctant to eat them, but also a real treat for everyone else.

Ingredients

1 cup flour
1/2 tsp each salt and pepper
1-1.25 cups water
1 large head cauliflower, cut into evenly sized florets
1 cup barbecue sauce

Method

1. Preheat the oven to 220C. Lay a silicone mat or parchment paper on a large baking sheet.
2. In a large bowl, whisk the flour, salt and pepper together.
3.Whisk the water into the flour, starting with 1 cup and adding extra if needed. You should have a thick, pancake-like batter without lumps.
4. Dip each cauliflower floret into the batter to coat evenly, before shaking off excess. Place the florets on baking tray. Reserve any remaining batter.
5. Bake for 10 minutes, and then flip. Cover any gaps in the batter with the reserved batter, and bake for another 10 minutes.
6. Remove cauliflower from oven, brush with barbecue sauce, flip and brush the other sides. Bake for 10 minutes more.
7. Serving suggestion: mashed potato and a suitable-for-vegan dip.

Lentil Sloppy Joes

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This budget recipe is easily frozen, and any leftovers can be transformed into a taco filling by the addition of Mexican spices and some salsa, or into a bolognese with some garlic powder and Italian herbs. Now, that’s a versatile dish! Serves 8.

Ingredients

1 1/2 cups dried green lentils, rinsed (if you are short of time, you can use two cans of cooked lentils instead and skip Step 1)
1 onion, finely diced
1 red pepper, finely diced
1 can chopped tomatoes
1 cup water or vegetable broth
2 tbsp tomato ketchup or barbecue sauce
2 tbsp soy sauce
1 tbsp suitable-for-vegan prepared mustard (Dijon or yellow)
1 tsp cumin
2 tsp smoked paprika
2 tsp hot paprika
Pinch cayenne pepper
Salt and freshly ground black pepper, to taste

Method

1. In a large pot, cover the lentils with 3 cups water, season with salt, bring to a boil, reduce heat to a simmer. Cover the pan with a lid, but leave it slightly ajar so that the water doesn’t boil over. Allow lentils to simmer for 25-30 minutes or until tender but not mushy. Check occasionally to make sure that the lentils haven’t dried out. Remove the pan from the heat and allow the lentils to rest and soak up any remaining water while you make the sauce.

2. Heat a nonstick pan over a medium heat and sauté the onions for 2 minutes until starting to colour, stirring all the time. If they stick, add a few drops of water to loosen. Add the red pepper and cook for a further 2 minutes. Add 1/4 cup water to deglaze the pan, and continue cooking until evaporated.

3. Add onion and red pepper to the large pot with the lentils. Add the rest of the ingredients, and stir to combine. Simmer over a low heat until the sauce is reduced and thickened, about 5-10 minutes, being careful not to let the pan scorch.

4. Serve on toasted suitable-for-vegan bread rolls or buns (or bread of your choice) with some salad vegetables, if desired.

Note: if you like your food spicier, add a dash of Tabasco or other hot sauce, or more cayenne pepper if you’re feeling brave.

Baked Samosas with a Chip Shop Curry Sauce

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Not only is the chip shop curry sauce extremely simple to make and very tasty, but these baked samosas have an air-fryer option. Once you master the art of folding the first one (there are lots of online videos to demonstrate it, and it’s far less complicated than you’d think), these are also very easy to make.

The samosa filling

Ingredients

1/2 tsp each mustard, cumin, nigella seeds
1/4 tsp fennel seeds
1/2 onion, finely chopped
1/2 inch ginger, minced
1 garlic clove, minced.
60g frozen peas
1/4 cup coconut milk, water, or broth
Four large handfuls of spinach
600g cooked and lightly mashed potato
1 tsp garam masala
1/2 tsp turmeric
1-2 tsp lime juice
Salt, to taste

Method

1. Heat the seeds in a dry pan over a medium heat until they start to pop.
2. Lower the heat, and add the onion and ginger. Cook for a few minutes, until onion starts to soften. Add garlic for 30 seconds.
3. Add frozen peas and coconut milk, water, or broth.
4. Stir in spinach until wilted.
5. Add potato, garam masala, turmeric. Stir until combined, using some water, broth, or coconut milk to loosen anything that has stuck to the pan. Stir in lime juice, and salt to taste.

Pastry

Suitable-for-vegan samosa wrappers or wonton wrappers. Depending on what shape you want, folding methods will differ. There are lots of step-by-step photos online for both rectangular and square versions. Use a glue made of flour and water to seal; don’t worry about gaps: these will be baked, so you don’t have to worry about oil soaking in.

Sauce

Ingredients

1/2 onion
2 cloves garlic
1 inch piece ginger
1/2 tsp ground cumin
pinch cinnamon
1/2 cup coconut milk
2 tbsp dark soy sauce
1 tbsp mild or medium curry powder
1 tbsp tomato purée

Method

Blend and heat. It’s that simple!

To cook

1. Preheat oven to 220C. Cook for 15 minutes. Turn. Lower the heat to 180, and cook 10 minutes more.

OR

2. Preheat air fryer to 200C. Cook samosas for 5 minutes, rearrange, and cook for another 4.

Vegetable Tofu Tart

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This tart is is oil-free, full of vegetables, and with a delicate umami flavour. Feel free to use shop-bought suitable-for-vegan pizza dough for the crust if you want to speed up the cooking process.

Ingredients

For the crust

2 – 2 1/2 cups wholemeal flour (amount will vary according to the flour used; extra for dusting and rolling)
1 tbsp quick-acting dry yeast
1 tsp suitable-for-vegans sugar or maple syrup
1/2 tsp salt
3/4 cup warm water; more if necessary

For the caramelized red onion

1 red onion, sliced into thin rings
1 tbsp balsamic vinegar
1 tsp suitable-for-vegans sugar or maple syrup

For the vegetable filling

1 yellow pepper, finely diced
1 red pepper, finely diced
1 cup broccoli florets, chopped small
2 cups spinach, tightly packed

For the tofu filling

1 pack silken tofu (approx. 350g)
1/4 cup nutritional yeast
1/2 tsp turmeric
1 tsp onion powder
1/2 tsp garlic granules
1 tsp Dijon mustard
1/4 tsp black pepper
1/2 tsp salt
1 tbsp yellow miso paste

Directions

To make the dough

1. Preheat oven to 170C.
2. Knead all of the ingredients together with 2 cups flour. If the mixture seems too moist, add more flour. You should have a smooth, but sticky, dough.
3. Set aside in a warm place to rise for 30 minutes.

To make the caramelised red onions

1. Heat a nonstick pan over a medium heat. Add onions and cook for 5-10 minutes until browned, stirring frequently.
2. Add the balsamic vinegar and sugar and cook, stirring, until onions are softened. Set aside.

To make the vegetable filling

1. In a large, nonstick frying pan over a medium-low heat, sauté the peppers and broccoli until the broccoli starts to tenderise (about 10 minutes).
2. Add the spinach and allow to wilt. Turn off the heat.

To make the tofu

Blend all ingredients in a blender until smooth.

To assemble

1. Lightly spray a 10-inch flan tin or cake tin with oil, or line with parchment.
2. On a surface dusted with flour, knock back the dough. You can knead it with a little more flour at this point to make it pliable. Roll into a circle large enough to cover the bottom and sides of the dish. Fill the dish with the dough and trim away any excess that overlaps the edges.
3. In a large bowl, mix the vegetable filling and tofu filling. Spoon into the dough-filled tin.
4. Bake for 30 minutes. Remove from oven and top with the caramelised onion. Return to the oven for 5 minutes more. Cut, serve, and enjoy.

Coconut Spinach and Chickpeas with Couscous

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A dinner that takes just 10 minutes to prepare is a sheer delight, especially when it is healthy, minimally processed, and beautifully fragrant with coconut and spices.

Ingredients:
200g couscous (the photograph shows giant wholewheat couscous)
200g baby spinach
50g kale, destemmed and torn into bite-sized pieces
150g baby button mushrooms
1 x 400g can chickpeas, drained
1 bell pepper, medium dice
1 can coconut milk (well shaken to combine)
1/4 tsp cinnamon
1/2 tsp turmeric
1/2 tsp allspice
1/2 tsp ginger
pinch chilli flakes
salt and pepper
8 cherry tomatoes, quartered

Directions:
1. Cook the couscous according to the packet directions.
2. Meanwhile, in a large frying pan over a medium heat, wilt the spinach. You may have to add it in batches. A splash of hot water will help speed things up.
3. Add the kale, mushrooms, chickpeas, and peppers. Stir to combine.
4. Add the coconut milk and spices. Cook until the mushrooms shrink a little. Season to taste. Add the cherry tomatoes and warm through.

Sweet Potato and Black Bean Tortillas with a Green Lime Dressing

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Although this dish looks quite involved, it takes under 30 minutes to prepare, and is incredibly flavoursome. Serves 2.

Ingredients

For the Spice Mix

1 tsp cumin
1 tsp ground coriander
1 tsp garlic powder
1 tsp onion powder
1 tsp paprika
Pinch cayenne pepper

For the Tortillas

2 small sweet potatoes (about 350g), peeled and cut into smaller-than-bite-sized chunks
1/2 red onion, medium dice
1 bell pepper, medium dice
1 400g can black beans, rinsed and drained
1/4 cup + 1 tbsp vegetable stock
4 mini flour or corn tortillas

For the Dressing

1/2 cup soy or coconut yoghurt
2 tbsp lime juice
50g kale
Handful spinach
Soy (or other plant) milk, as needed, to thin to desired consistency

Method

1. Preheat the oven to 220C. Prepare the potatoes. Bring the sweet potatoes to a boil in a pot of cold salted water, and allow to boil for just 5 minutes, to soften. Meanwhile, line a baking tray with aluminium foil, parchment, or a silicone mat. Drain the potatoes, and toss with the tbsp vegetable stock and a few generous pinches of the spice mix. Place in a single layer on the baking tray, and roast in the oven for 10 minutes, turning once.
2. Meanwhile, in a nonstick frying pan over a medium-low heat, sauté the onions and peppers until starting to soften. Add the beans, the stock, and 1-2 tsp spice mix, to taste. Allow to cook gently until the liquid is evaporated and the beans are soft. Mash the beans slightly with the back of a fork or a potato masher.
3. Make the dressing by combining the yoghurt, lime juice, kale, spinach, 1-2 tsp of the spice mix in a blender. Blend until smooth, adding some plant milk 1 tbsp at a time to thin to desired consistency. You will have leftover dressing, but you can save it for salads.
4. Warm the tortillas according to package directions. Drizzle with the dressing, and top with the sweet potatoes and the bean mix.

Caramelized Red Onion and Asparagus Tart

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This rich and decadent tart is ideal for a festive dinner. It serves 2 as a main dish or 4 as a substantial starter, and is very simple to make, relying on store-bought, ready-rolled suitable-for-vegan puff pastry.

Ingredients

2 red onions, sliced into thin rings
2 tbsp balsamic vinegar
2 tsp maple syrup
100g fresh asparagus, trimmed and chopped into 1-inch lengths
350g silken tofu
1/4 cup nutritional yeast flakes
1 tsp dried rosemary
1 tsp dried sage
1 tsp dried thyme
1 tsp garlic granules
1 tsp onion powder
1 tsp Dijon mustard
Salt and pepper to taste
1 pack ready-rolled suitable-for-vegans puff pastry

Method

1. To caramelize the onions, heat a nonstick pan over a medium heat. Add onions and cook for 5-10 minutes until browned, stirring frequently. Add the balsamic vinegar and sugar and cook, stirring, until onions are softened. Set aside to cool.
2. To make the tofu filling, place the tofu, yeast, herbs and spices, and mustard in a blender and blend until smooth. Season to taste.
3. Cut the sheet of puff pastry as desired, or leave whole. Spread with the tofu filling, leaving an inch uncovered around the edges.
4. Top with red onions and asparagus. Return to the refrigerator for 30 minutes to cool again.
5. Meanwhile, preheat the oven to 180C. Bake on a parchment- or silicone-lined tray for 20 minutes until golden.

Japanese Marinated Tofu

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This budget meal is perfect with noodles or rice and stir-fried vegetables as an accompaniment. There is an air fryer option available. Serves 4.

Ingredients

1 block extra-firm tofu (approximately 350g), drained and pressed
2 tbsp dark soy sauce
4 tsp maple syrup
1/4 tsp shichimi togarashi, or Japanese seven-spice spice mix
1 tsp ground ginger
1 tsp garlic powder
2 tsp rice vinegar

Method, Oven Option

1. Preheat the oven to 170C. Line a baking tray with parchment or a silicone sheet. Cube the tofu, and arrange it on a single layer on the tray.
2. Bake for 20 minutes, turning once.
3. While tofu is baking, mix the rest of the ingredients for marinade.
4. Remove the tofu from the oven and combine with marinade in a shallow dish. Toss to coat well. Leave for 10 minutes at least, and increase the oven temperature to 190C.
5. Remove the tofu from the marinade, return to baking tray, and bake for 5-10 minutes more until sauce has caramelized.

Method, Air Fryer Option

1. Preheat the air fryer to 160C. Cube the tofu, and arrange it in the pan. Bake for 8 minutes, turning once.
3. While tofu is frying, mix the rest of the ingredients for marinade.
4. Remove the tofu from the oven and combine with marinade in a shallow dish. Toss to coat well. Leave for 10 minutes at least, and increase the air fryer temperature to 180C.
5. Remove the tofu from the marinade, return to pan, and bake for 4 minutes more.