Beet and Strawberry Smoothie Bowl

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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.

Simple Silky Greens Soup

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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).

Hot and Sour Soup

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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.

Sweet Potato and Tempeh Stew

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A very easy recipe with lots of interesting flavours and textures that’s ready in about 20 minutes.

Ingredients

1 red onion, in medium dice
250g mushrooms, sliced
4 cloves garlic, minced
220g tempeh, cubed
1 large sweet potato, peeled and cubed
150g sugarsnap peas, roughly chopped
1 l vegetable broth
1 tsp mixed herbs
1 tsp smoked paprika
2 tbsp soy sauce
2 heaped tsp cornflour mixed to a paste in a little cold water

Directions

1. Sauté the onion and mushrooms in a large soup pot over a medium-low heat until softened (2 minutes), adding a splash of broth if the vegetables start to stick.
2. Add the garlic and cook for 30 seconds.
3. Stir in the tempeh, sweet potato, sugarsnap peas, vegetable broth, mixed herbs, smoked paprika, and soy sauce.
4. Bring to the boil, cover, reduce heat and simmer for 8 minutes or until the sweet potatoes are fork-tender.
5. Stir in the cornflour mixture and allow to simmer for about 2 minutes to allow the liquid to thicken.

Creamy Broccoli Soup

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This speedy Creamy Broccoli Soup takes under 20 minutes, is oil-free, and serves 2 (generous portions) and is great for those on a tighter budget. The spices create an interesting flavour profile with just a tiny bit of heat.

Ingredients

1 onion, roughly chopped
2 stalks celery, roughly chopped
1 large carrot, peeled and roughly chopped
2 tbsp wholemeal flour
1 large head broccoli, roughly chopped
4 cups vegetable broth
3/4 cup coconut milk
1 tsp suitable-for-vegans yellow or Dijon mustard
1/2 tsp garlic powder
1/2 tsp paprika
1/2 tsp cumin
1 tsp salt
pinch white pepper

Directions

1. Heat a soup pan or large pot over a medium-low heat. Add the onion, celery, and carrots, and cook, stirring frequently, for about 5 minutes, adding a splash or two of water if the vegetables start to stick.
2. Mix the flour with 1/4 cup vegetable broth from the 4 cups. Add to the vegetables and cook stirring, for 1 minute more.
3. Add the rest of the ingredients to the pot. Bring to a boil, reduce heat, cover, and simmer for 10 minutes until the vegetables are tender.
4. Blend the soup with an immersion blender, or in batches in a jug blender. Season to taste, and adjust the seasoning if desired.

Thai-Inspired Augergine and Chickpea Curry

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Oil-free aubergine (eggplant) dishes can be tricky because the aubergine often dries out. The secret to this recipe, though, is to roast the aubergine before simmering it in the sauce. This is a fairly straightforward recipe, and once the aubergine is roasted it comes together really quickly. I like to make it in advance and allow the flavours to meld before reheating it over a low flame, but that’s not at all necessary. Serves 4.

Ingredients

3 aubergines (eggplants), cut in bite size chunks
½ red onion, sliced
4 garlic cloves, minced
1 inch piece ginger, grated
1 red chilli, deseeded and chopped
400g chickpeas (garbanzo beans)
1 can light coconut milk, shaken well to combine
200g can tomatoes (half a regular can)
50g greens of choice, in bite-size pieces
1/2 cup vegetable broth
1/2 tsp turmeric
Pinch cinnamon
1 tbsp soy sauce
1 tsp lime juice
1 tsp salt
1 tsp maple syrup
2 heaped tsp suitable-for-vegan massaman curry paste (if you can’t find this, use a suitable-for-vegan red curry paste)

Method

1. Preheat the oven to 180C. Line a baking tray with a silicone sheet or parchment, and add the aubergine in a single layer. Roast for 20 minutes, and then remove from the oven.
2. Meanwhile, heat a large stainless steel pot over a medium-low heat until hot. Add the onions and sauté for 2 minutes until softened and lightly coloured, adding a few drops of water if the onion starts to stick. Add the garlic, ginger, and chilli for 30 seconds more, stirring constantly.
3. Add the rest of the ingredients, including the aubergine, to the pot. Simmer for 5 minutes to warm everything through and allow the flavours to merge a little. Serve with some rice, or other grain.

Spinach and Basil Orzo Stew

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A 20-minute easy meal with a side of sweet roasted tomatoes; you’ll be glad you made this when you see how little washing-up there is. It serves 2-3.

Ingredients

250g cherry tomatoes on the vine
1 yellow pepper, medium dice
2 tsp Italian herbs
Salt and freshly ground black pepper
1 onion, fine dice
3 cloves garlic, minced
250g orzo
3 cups vegetable stock
1 x 400g can tomatoes
100g baby spinach
½ tsp suitable-for-vegans sugar
1 tsp balsamic vinegar
15 g basil leaves, torn

Directions

1. Preheat the oven to 220C. Line a baking tray with a silicone sheet. Toss 125g of the tomatoes and yellow pepper in 1 tbsp vegetable broth, and sprinkle with salt, pepper, and 1 tsp of Italian herbs. Transfer to the oven and roast for 15 minutes. Remove the yellow peppers after 15 minutes, and roast the tomatoes for 5 minutes more.
2. In a large saucepan, sauté the onion over a medium-low heat for 2 minutes until just softened. Add the garlic for 30 seconds more, and deglaze the pot with about 1/4 cup of the vegetable broth. Add the orzo, the rest of the broth, the remaining de-vined tomatoes, the canned tomatoes, the sugar, and the balsamic vinegar, and simmer 8-12 minutes, stirring frequently, until cooked.
3. Stir in the spinach, yellow pepper, and basil until the spinach is wilted. Serve with the roasted tomatoes.

Bibimbap-Inspired Nourish Bowl

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Although there are many parts to this dish, don’t let that put you off: you don’t have to make a nourish bowl out of the recipes below; instead, you can make these elements as sides over several days or weeks, or just try the one that you fancy. Each one is relatively easy to make. Pictured, clockwise from 12 o’clock, are kimchi, carrot-daikon pickle, mustard-pickled cucumber, red bell pepper, tamari mushrooms, chilli sautéed courgette, garlic-ginger tempeh, baby spring onions, garlic-sautéd spinach. In the centre is sushi rice topped with sea salad flakes and sesame seeds, and miso-sriracha sauce. Serves 2.

Ingredients

Suitable-for-vegan kimchi
1 cup sushi rice, rinsed well and cooked according to package directions
1 tbsp sesame seeds, lightly toasted
4 baby spring onions, in matchsticks (2 regular spring onions will do)
1 red bell pepper, in strips
Generous few pinches of sea vegetable flakes of your choice
1 tsp sesame oil

Garlic-Ginger Tempeh
250g block frozen tempeh
1 heaped tsp ginger
3 cloves garlic
¼ cup soy sauce
1 tsp rice vinegar
1 tbsp maple syrup
pinch chilli flakes

Carrot-Daikon Pickle
2 carrots, shredded
5g dried daikon, reconstituted in hot water for 5 minutes, and squeezed of water
1 tbsp rice vinegar
1 tsp maple syrup
Pinch salt
½ tsp garlic granules

Mustard-Pickled Cucumber
1 cucumber, shredded
2 tbsp cider or rice vinegar
2 tsp maple syrup
Generous pinch mustard seeds
Generous pinch turmeric

Chilli-Sautéed Courgette (Zucchini)
1 courgette/zucchini, shredded
1 tsp soy sauce
Generous pinch chilli flakes
1 clove garlic, minced

Tamari Mushrooms
300g mushrooms, sliced
1 tbsp tamari
1/2 tsp garlic granules
Pinch ginger

Garlic-Sautéed Spinach
250g baby spinach leaves
1 inch piece ginger, grated
4 garlic cloves, minced

Miso-Sriracha Sauce
2 heaped tbsp genmai miso
1 tsp rice vinegar
1 tbsp maple syrup
1 clove garlic
1/2 tsp ginger
1 tbsp sriracha
Enough water to get to desired consistency

Method

1. Steam the tamari for 15 minutes. When cool enough to handle, dice into cubes. Meanwhile, mix the rest of the garlic-ginger tempeh ingredients in a shallow bowl. Toss in the cubes of tempeh and leave to marinade for 20 minutes.
2. Prepare the sushi rice according to package directions.
3. Mix the carrot-daikon pickle ingredients in a small bowl. Set aside.
4. Mix the mustard-pickled cucumber ingredients in a small bowl. Set aside.
5. Preheat a nonstick pan over a medium heat. In a small bowl, mix the chilli-sautéed courgette ingredients. In another, mix the tamari mushroom ingredients. Pick up the courgette with your hands, allowing most of the liquid to run back into the bowl through your fingers. Sauté in the pan for just a minute or two until softened. Return to the bowl with the liquid, and keep warm. Wipe out the pan, and do the same with the mushrooms; then repeat for the spinach, keeping each vegetable warm in its own bowl.
6. Wipe out the pan once more, add the sesame oil, and allow to heat. Fry the tempeh until golden.
7. Mix the sauce ingredients, tasting and adjusting the flavour as desired.
8. Arrange the sautéed spinach, kimchi, carrot-daikon pickle, mustard-pickled cucumber, red pepper strips, tamari mushrooms, chilli-sautéed courgette, garlic-ginger tempeh and baby spring onions around the sushi rice. Top the rice with toasted sesame seeds, sea vegetables, and a little of the sauce. Stir everything together to serve, or eat as is.

Tomato, Butterbean, and Kale Soup

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This thick and rich soup is full of interesting textures from the kale and the beans. It serves 4.

Ingredients
1 large onion, medium dice
5 cloves garlic, roughly chopped
1 cup suitable-for-vegans vegetable broth, stock, or water
500 ml tomato juice
2 x 400g tins tomatoes
2 tsp suitable-for-vegans sugar
1 tbsp Italian herbs
1/2 tsp ground black pepper
3 cups kale, tightly packed
1 can butterbeans, drained and rinsed

Directions

1. Heat a large stainless steel soup pot over a medium-low heat. Add the onions and dry sauté, stirring constantly, for 3 minutes until nicely caramelised. Add the garlic and sauté for a further 30 seconds.
2. Deglaze the pan with the broth or water.
3. Add everything else but the kale and butterbeans, bring to a boil, and turn off the heat.
4. Blend the soup until smooth.
5. Add the kale and beans, bring to the boil, and simmer for 10 minutes.
6. Season with cracked black pepper, sea salt, and some chopped basil or parsley.

Butternut Squash and Carrot Soup

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With only a few ingredients, this budget recipe is relatively fuss-free, and produces batch of flavoursome and healthy soup that will serve 6.

Ingredients

2 onions, chopped
1.5 litres vegetable broth
1 butternut squash, peeled and cubed
4 large carrots, peeled and sliced
Salt and pepper to taste

Method

1. Dry sauté the onions over a medium-low heat until caramelised, adding a splash of water if they start to stick.
2. Add about 1/4 cup vegetable broth to deglaze the pot.
3. Once the bottom of the pot looks clean, add the butternut squash, carrots, and the rest of the broth.
4. Bring to a boil, reduce heat to a simmer, cover, and allow to cook for 30 minutes or until the vegetables are fork-tender.
5. If you have a blender, you might like to try the soup smooth. If not, it will be just as delicious with the vegetables in chunks. Season to taste.