A simple, filling, and nutritious salad that’s full of flavour and texture. This would work well with miso-ginger salad dressing or even balsamic vinaigrette.
Ingredients (per serving)
1 cup baby spinach leaves
1/2 cup cooked rice
1/2 cup beans of choice
1 cup steamed broccoli
1 carrot, peeled and cut into strips with the peeler
2 tbsp pomegranate seeds
Directions
Use the spinach as a base, top with the rest of the ingredients, and enjoy.
Perfect for novice cooks, this meal is warming, nutritious, and ready in just a matter of minutes. If you wish, you can cook the tomato sauce for longer to reduce it, but it’s delicious as it is.
Ingredients
1 cup vegetable broth
3 cups baby spinach
400g can chickpeas (garbanzo beans)
1 cup suitable-for-vegans tomato sauce
1/2 tsp ground cumin
1 tsp onion granules
1 tsp ground coriander
1 tbsp curry powder (or more to taste)
1/2 tsp turmeric
Pinch ground ginger
Directions
1. Place all ingredients into a heavy-bottomed saucepan.
2. Heat over a low heat, stirring frequently, until spinach is wilted and curry is heated through.
3. Season to taste with salt, lime juice, and extra spices if desired.
Balancing the savoury marinade of the aubergine with the sweetness of the pear, this dish takes under 15 minutes, since it has all of the flavour of the marinating process without the time outlay. Serves 2.
Ingredients
For the Marinade
2 tbsp soy sauce or tamari
2 tbsp suitable-for-vegans BBQ sauce
2 tsp maple syrup
1 tsp onion granules
1 tsp smoked paprika
For everything else
1 aubergine/eggplant sliced into 1/8-1/4 inch slices
1 long sweet pointed pepper, sliced into strips
1 large handful greens (I used spinach and baby kale)
1/2 red onion, sliced
1 pear, sliced
1 suitable-for-vegans wholegrain demi baguette
Directions
1. Mix the marinade in a shallow bowl.
2. Heat a frying pan to medium low, and fill the bottom with a thin layer of water (or vegetable broth, if desired)–just enough to cover. Place the aubergine slices into the water and allow to soften–about 5 minutes.
3. Meanwhile, heat a health grill or a griddle pan to high. Chargrill the peppers until lightly blackened in spots and slightly softened. Remove when done, and transfer to a plate–they don’t need to be kept warm.
4. Transfer the aubergine slices to the marinade, toss, and then lift out with a slotted spoon, allowing the excess marinade to drip off. Add to the griddle pan and allow to cook enough to pick up some colour.
5. Halve the demi baguette. Fill with the vegetables, as desired, and enjoy.
A deliciously healthy smoothie bowl made with ingredients that you can find in your local supermarket. Don’t worry; this doesn’t taste like vegetable soup: the flavours of the fruits are dominant.
Ingredients:
For juicing
1/4 cucumber
1 slice pineapple
1 apple
1 kiwi fruit
For blending
2 frozen bananas
Large handful spinach
Large handful frozen peas
Handful oats
15-20 basil leaves
For decorating (suggestion)
Fresh, dried, or frozen fruit
Nuts and seeds
Coconut flakes
Suitable for vegan muesli or granola
Directions:
1. Juice the pineapple, cucumber, apple, and kiwi.
2. Add to the blender with the bananas, spinach, oats, peas and basil. If the mixture is too thin, add more oats or frozen peas. If too thick to blend, add a little more liquid (all-plant milk would be suitable).
3. Pour into a bowl (or two, depending on desired serving size), and serve decorated according to taste.
This bowl is earthy and moderately sweet. If you don’t like the earthiness of beets, some lime juice will help cut through it a little. You can also add a touch of vegan liquid sweetener to enhance those sweet notes.
Ingredients
For juicing
1 slice pineapple
1/2 large red beet
1 apple
For blending
100g frozen strawberries
100g frozen cauliflower
For decorating
Desiccated coconut
Flaked almonds
Oats
Optional
1/2 lime
Maple syrup or other suitable-for-vegans liquid sweetener
Directions
1. Juice the pineapple, beet, and apple
2. Blend the juice with the frozen strawberries and cauliflower.
3. Taste. If you find the bowl too earthy, squeeze the lime into the blender over your closed hand (palm facing up; this way, you catch the seeds). If you’re adding the lime juice, blend briefly.
4. Transfer to a bowl, decorate, add some maple syrup (or other suitable-for-vegans sweetener), and enjoy.
5. As with all smoothie bowls, they will melt rather quickly. A good tip to slow the melting process is to leave your bowl in the refrigerator overnight and use this for plating your smoothie bowl the next day.
Ideal for novice cooks, this serves 6, and takes under 20 minutes to make.
Ingredients
1 leek, roughly chopped
4 cloves garlic, roughly chopped
1 head broccoli, in florets
2 courgettes (zucchini), roughly chopped
200g frozen green beans (French beans)
200g frozen garden peas
150g spinach, roughly chopped
1.5 litres vegetable stock
2 tsp curry powder
1 tsp smoked paprika
Black pepper, to taste
Directions
1. Heat a large stock pot over a medium low heat, and sauté the leeks for about 3 minutes until starting to soften. Add the garlic and sauté for 30 seconds more.
2. Add the rest of the ingredients except for the pepper.
3. Bring to a boil, reduce heat, and simmer 10 minutes.
4. Blend in batches, return to the pot, and season with black pepper (and, if you like, some crispy fried onions and all-plant (e.g. soya, coconut, almond) plain yogurt).
These vegan jelly sweetsare lower in refined sugar than shop-bought versions (although you can increase the sweetener to taste). These use agar (find in your health store in powder or flake form; it’s derived from red algae) to create the gummy texture.
Ingredients:
1 cup orange, cherry, apple, or berry juice
1/4 cup maple syrup
Pinch salt
1 tsp vanilla essence
3 tbsp agar powder, or 4 tbsp agar flakes
Directions:
1. Add the juice, syrup, salt and vanilla essence to a small saucepan. Bring to a simmer.
2. Add the agar, and simmer 3 minutes, whisking constantly, until dissolved.
3. Pour the agar mixture into a flat baking dish, or into moulds. Chill for 40 minutes, and then release from the dish and cut into shapes, if desired.
This inexpensive, oil-free and relatively simple pasta sauce is made of blended cauliflower and beans, and when served with a pasta of your choice, it’s filling but not heavy. It serves 4 people with 125g egg-free dried pasta per person, and vegetables of choice.
Ingredients
400g frozen cauliflower, steamed for 8 minutes or until warmed through and tender
1/2 cup white beans of choice
2 tsp mixed Italian herbs (parsley, rosemary, oregano, basil, thyme)
2 garlic cloves
3 tbsp nutritional yeast flakes
2/3 cup unsalted all-plant milk
1/3 cup cold vegetable broth
1 tbsp yellow miso paste
1 tsp suitable-for-vegans Dijon mustard
2 tsp white wine vinegar
1 tsp onion granules
salt and freshly ground black pepper, to taste
Fresh parsley to taste, minced
Directions
Once you have a good vegetable burger recipe, you can adjust the flavour profile to your taste. Try changing the herbs and spices in this recipe to create your own flavours: add basil, oregano, sundried tomatoes and even chopped mushrooms for an Italian burger; choose garam masala and curry powder; you can even try fajita spices and serve with salsa. Have fun, experiment, and play around with flavours on top of the base recipe to make this your own. This recipe makes 8 patties.
Ingredients
Base Ingredients
2 x 400g (gross weight) cans cooked beans (I used one can of kidney and one can of cannellini)
1 red onion, quartered
1 red pepper, deseeded and quartered
1 cup oats
Flavourings
1 tbsp suitable-for-vegans Dijon mustard
2 tbsp tomato purée
1 tbsp soy sauce
pinch chilli flakes
1/2 tsp turmeric
2 tsp cumin
2 tsp smoked paprika
1 tsp salt
Directions
1. Preheat the oven to 200C, and line a baking tray with parchment or a silicone sheet. Pulse the beans, onions, and red pepper in a food processor until fine and combined. If you don’t have a food processor, finely dice the onions and pepper, and mash the beans. Combine.
2. Add the oats, and pulse to combine further (or mix by hand). Transfer to a large bowl.
3. Add the flavourings suggested above, or experiment and create your own. Try to have about 2-4 tbsp wet ingredients among the flavourings so that the burgers are not dry.
4. Combine all ingredients well, preferably using your hands. Squeeze a handful of the ingredients together: they should hold without crumbling. If your hand is very, very sticky, add some more oats; if the mixture feels too dry, add a little suitable-for-vegans ketchup, mustard, or tomato purée.
5. Shape the mixture into 8 patties, flatten out, and place on the baking tray. Bake for 10 minutes, flip, and bake 10 minutes more. Serve in a suitable-for-vegans bun with preferred salad vegetables and sauce of your choice (I have used creamy potato dressing on mine).
With a different combination of flavours in every mouthful, and taking under 15 minutes to prepare, this soup is bound to be a winner. It makes 4 large servings.
If you can’t find the types of mushrooms listed in the ingredients, use 350g sliced mushrooms of your choice, and if you can’t find the vinegars, use apple cider vinegar.
Ingredients
250g chestnut mushrooms, sliced
20g dried shiitake mushrooms, reconstituted (save the soaking water) and sliced
20g dried Chinese black (wood ear) mushrooms, reconstituted (save the soaking water) and sliced
1 can bamboo shoots (120g drained weight)
4 cloves garlic, peeled and sliced
1 inch ginger, grated
1-2 red chilli peppers, deseeded and finely sliced
1.5 l vegetable broth
110g mung bean sprouts
200g extra-firm tofu, cubed
1 tbsp soy sauce or tamari
2 tbsp rice vinegar
1 tbsp red wine vinegar
2 tsp maple syrup
Pinch white pepper
2 green onions (scallions), thinly sliced
Directions
1. Heat a large stock pot over a medium-low heat, and when hot add the mushrooms and bamboo. Lower the heat and cook, stirring frequently, for 5 minutes, adding just a splash of water if the mushrooms start to stick.
2. Add the garlic, ginger, and chilli, and stir for about 30 seconds.
3. Add the broth, mushroom soaking water, bean sprouts, tofu, soy sauce, vinegar, maple syrup, and white pepper. Bring to a boil and simmer for 5 minutes. Serve topped with the green onions.
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