Innholdsfortegnelse for Woman & Home Vegetarian & Vegan Food Guide i Woman & Home

Welcome to the Vegetarian & Vegan Food Guide. Whether you’ve been following a plant-based diet for a while, have recently converted to vegetarianism or veganism or simply want to reduce the amount of meat in your diet, you’ve come to the right place! Our guide is packed with tasty recipes for every occasion. But perhaps most importantly, we’ve got nutritionists’ advice on ensuring your chosen way of eating is as healthy and balanced as it can be – you can be sure you’re getting the right stuff with our expert guide. Plus, our food team have picked their favourite buys for you to enjoy. Follow us on Facebook Woman and Home Magazine Twitter @womanandhome Instagram @womanandhome…

TIP Aim to spread your protein intake out through the day and try for about 50g a day in total. EGGS PORTION: 2 eggs 12.6g PROTEIN HEALTH BONUS: Two eggs supply a third of the daily vitamin D requirement and 12% of your iron needs. They’re also rich in immuneboosting selenium. CHEDDAR CHEESE PORTION: Matchbox-size chunk (30g) 7.6g PROTEIN HEALTH BONUS: Cheese is packed with more than a quarter of your daily requirement of bone-building calcium in 30g. OATS Ve PORTION: 3 tablespoons dry (45g) 4.9g PROTEIN HEALTH BONUS: Oats also supply you with the cholesterol-lowering fibre beta-glucan. WHOLEWHEAT PASTA Ve PORTION: A fist-sized amount of cooked pasta (about 56g uncooked) 7.1g PROTEIN HEALTH BONUS: This size portion also supplies over a fifth of the daily recommended intake of gut-friendly…

Using pre-roasted peppers makes this a super speedy meal that doesn’t compromise on flavour Serves 2 - Ready in 15 mins 250g pack vegetarian halloumi cheese, cut into 4 slices1 roasted red pepper from a jar, sliced2 ciabatta rolls, halved and toasted2tbsp olive oilHandful of rocket leaves100ml natural yogurt25g chopped mint 1 Heat a griddle pan, add halloumi slices and cook for 2 mins on each side, until charred. Remove from the pan and add the sliced pepper. Cook for 2 mins to heat through. 2 Stir together the yogurt and chopped mint. 3 Drizzle the cut sides of the ciabatta rolls with olive oil and top with the halloumi, peppers and rocket. Season with freshly ground black pepper and serve with the yogurt. Per serving: Cals 600, Fat 33g,…

This vibrant soup is full of goodness TIP If you don’t have any spinach leaves, try using rocket or watercress instead. Fresh parsley, chives or coriander also work well instead of basil leaves, if that’s what you’ve got in the fridge. Serves 2 - Ready in 30 mins 75g frozen soya beans125g frozen peas300ml hot vegan vegetable stock3 spring onions, choppedA handful of fresh basil leaves30g baby spinach leaves150ml soya milkSalt and ground black pepper 1 Put the beans and peas in a pan with the stock. Add the spring onions, half the basil leaves and the spinach. Bring to the boil and simmer for 10 mins. 2 Blend half the soup. Return to the pan with the milk and warm through. Season with salt and ground black pepper, and…

Beetroot brings an earthy depth to this Lebanese salad Serves 6 - Ready in 15 mins 90g bulgar wheat175ml vegetable stock pot4tbsp lemon juice4tbsp extra virgin olive oil150g beetroot, grated2tbsp chopped parsley2tbsp torn mint leaves2 tomatoes, chopped3 spring onions, choppedSprinkle of sumac, optional200g vegetarian feta cheese, sliced 1 Put the bulgar wheat in a large bowl, add the stock and lemon juice and microwave for 5 mins, until the liquid is absorbed and the wheat softened. 2 Stir in the oil, beetroot, parsley, mint, tomatoes and spring onions. Sprinkle on the sumac, if using, or add 1tsp more lemon juice. Serve topped with feta cheese and season to taste. Per serving: Cals 281, Fat 15g, Sat fat 6g, Carbs 25g…

Meatless meatballs doesn't mean flavourless Serves 4 - Ready in 50 mins plus chilling time 400g raw beetroot, trimmed and peeled400g sweet or waxy potatoes400g can chickpeas, drained, rinsed and dried3 garlic cloves, crushedA good pinch of chilli powder2tbsp polenta1tbsp sesame seeds3tbsp sunflower oil1 onion, thinly sliced1 small carrot, finely chopped1 red pepper, deseeded and thinly sliced2 x 200g cartons passata200ml vegan vegetable stock¾tsp sweet smoked paprikaSmall handful of oregano leaves 1 Wearing clean rubber gloves, coarsely grate the beetroot, then squeeze out the excess water with your hands. 2 Pierce the potatoes all over, then cook in the microwave on High for 6 mins, or until cooked through. Cool. 3 Put the chickpeas in a mixing bowl and roughly break up with the back of a fork. Scoop out potato…

The spice brings a bright warmth to the cauliflower Serves 4 - Ready in 35mins 2tbsp sunflower oil1 onion, sliced1tbsp medium curry powder1tsp turmeric400ml can coconut milk400ml gluten free vegan vegetable stock1 head of cauliflower, trimmed400g can chickpeas, rinsed200g baby spinach175g okra, sliced for the rice:2tbsp vegetable oil1tsp cumin seeds½tsp turmeric200g mushrooms, sliced 300g rinsed basmati rice 100g peas 1 Heat half the oil and gently cook the onion for 5-6mins. Add the curry powder and turmeric; fry for 2mins. 2 Stir in the coconut milk and stock, and warm through. Tip in the cauliflower and cook for 5mins. Stir through the chickpeas and spinach, season and simmer until wilted. 3 For the rice, heat the oil in a large pan and fry the spices until fragrant. Add the mushrooms and…

Paneer holds its shape well, so is great for grilling Serves 6 - Ready in 30 mins, plus marinating 2 x 226g packets paneer2tbsp coriander seeds2tsp each cumin and turmeric2tbsp sunflower oil1tbsp sea saltjuice of 4 limes4 red onions, cut into chunks TO SERVE: lime wedges1 cucumber, peeled into ribbons 1 Preheat the grill to medium. 2 Cut the paneer into chunks – you should get 12 from each pack. Put into a bowl. Toast the coriander seeds in a dry frying pan then crush with a mortar and pestle. Mix the coriander in a separate bowl with cumin, turmeric, oil, salt and lime juice. Mix this well with the paneer, cover and leave to marinate for a few hours or overnight. 3 Thread the paneer onto skewers, separating each…

A juicy plant-based burger topped with rocket, avocado and sun dried tomato Serves 6 - Ready in 30mins 2tbsp olive oil1 onion, diced2 garlic cloves, crushed1tsp nigella seeds2 sweet potatoes200g raw beetroot, grated100g vegan breadcrumbs250g cooked mixed grains6 poppy seed vegan buns4tbsp egg-free mayonnaise70g fresh rocket2 avocados, mashed with the juice of 1 limea few sun-dried tomatoes (optional) 1 Heat 1tbsp oil in a pan and gently fry the onion and garlic until soft. Add the nigella seeds, turn up the heat and cook until just golden. 2 Meanwhile, microwave the potatoes for 6-8min, until soft. Allow to cool slightly, then scoop out the flesh and put it in a food processor. Blitz until smooth. Then, add the beetroot, breadcrumbs, grains and onion mixture. Pulse to a coarse crumb. 3…

So quick to prepare – less time in the kitchen, more enjoying life! Serves 4 - Ready in 15 mins 2 x 200g packs tofu1tsp Chinese five-spice2tbsp vegetable oil250g pack Chinese mushrooms (or use chestnut), sliced150g pack mange tout2 yellow peppers, cut into thin strips3tbsp soy sauce6tbsp teriyaki sauce2 x 150g packs straight-to-wok rice noodles1 bunch of spring onions, sliced2tsp sesame seeds 1 Cut the tofu into strips and mix with the five-spice. Fry in the oil until crispy, then drain on kitchen paper. 2 Stir-fry the Chinese mushrooms, mange tout and peppers, then add the soy sauce and teriyaki sauce. 3 Add the rice noodles and heat through, adding a splash of water to make it more saucy. Serve the noodles with the tofu and sprinkle over the sliced…

Dal is the ultimate comfort food, perfect for these cold evenings Serves 4 - Ready in 50 mins 250g chana dal or dried yellow split peas, rinsed well2 garlic cloves, crushed1tbsp grated fresh ginger1tsp turmeric2 bay leaves FOR THE TARKA 2tbsp vegetable oil½tsp cumin seeds1 onion, sliced1 garlic clove, crushedPinch of dried chilli flakesCoconut yogurt 1 Bring 1 litre water to the boil in a pan. Add the chana dal, garlic, ginger, turmeric and bay leaves. Return to the boil and skim off any scum from the top. Cover and simmer for 45-50 mins, stirring occasionally, until the mixture thickens. 2 While the dal is cooking, make the tarka. Start by heating the oil in a pan. Add the cumin seeds, cook for a few seconds, then add the onion,…

Roasting carrots brings out their sweetness and they taste great in this salad Serves 4 - Ready in 40 mins 450g baby carrots2tsp crushed coriander seeds4tbsp olive oil500g frozen petit pois4tbsp toasted pine nuts FOR THE SALAD 1 sharp eating apple2tbsp elderflower cordial2tbsp cider vinegar60g quinoa, cooked according to pack instructionsAbout 125g radicchio, finely shredded2tbsp olive or rapeseed oil 1 Set the oven to 190°C/Gas Mark 5. Toss the carrots with the coriander seeds, lots of seasoning and 2tbsp oil in a roasting tin. Cover with foil, bake for 15 mins, take off the foil and roast for 15-25 mins, turning them occasionally until tender and charring. 2 Meanwhile, cook the peas in 300ml vegetable stock for 5 mins. Drain, reserving the stock. Put the peas back in the pan,…

This is perfect birthday breakfast – it even comes with a cocktail Serves 2 - Ready in 25 mins FOR THE EGGS BENEDICT 15g garlic butter1tbsp olive oil250g mixed mushrooms, sliced200g spinach, washed4 large eggs2 English muffins4-6tbsp hollandaise sauce1tbsp finely chopped chives FOR THE COCKTAIL (OPTIONAL) 100ml grapefruit juice200ml sparkling wine 1 Heat the butter and oil in a large frying pan, add the mushrooms and cook for 5-8 mins until golden. 2 Meanwhile, microwave the spinach, drain any excess liquid and add to the mushrooms to keep warm. 3 Poach the eggs in barely simmering water for 3-4 mins, until the whites are set but yolks are runny. 4 To serve, toast the muffins and warm the hollandaise. Place a muffin on each plate and top each with half…

This fresh, crunchy brunch is the perfect way to kick-start your day thanks to a generous portion of veg Serves 4 - Ready in 20 mins 4 eggs250g halloumi, sliced thickly into 8 pieces250g yogurt400g tomatoes, roughly chopped400g cucumber, sliced FOR THE ZHOUG: 1 bunch parsley½ bunch coriander2 green chillies2 cloves garlic200ml (7fl oz) olive oilPinch sugar½tsp ground cumin¼tsp cardamom 1 To make the zhoug, blitz all the ingredients in a food processor, adding water, to get the consistency of a loose pesto. Season. 2 Bring a pan of water to a rolling boil. Add the eggs and cook for 6 mins for soft boiled. Immediately plunge in cool water, peel and halve. 3 Bring a griddle pan to a high heat. Add the halloumi and fry on each side…

A healthy and filling breakfast for busy days Serves 2 - Ready in 20 mins 250g peeled and seeded butternut squash, diced into approximately1cm cubes30g roughly chopped curly kale leaves120ml liquid egg white or 4 free-range egg whites¼tsp chilli flakes2 sage leaves, finely choppedSalt and pepper1 tbsp olive oil6 baby cherry tomatoes, cut in half20g sprouting seeds, such asGood4U Super Sprouts mix 1 Put the diced squash in a vegetable steamer placed over a pan of barely boiling water, then cover and steam for 5 mins. Add the kale leaves and steam for a further 5-8 mins, or until both the squash and kale are just tender. 2 Whisk the egg white lightly with the chilli flakes, chopped sage leaves and a pinch of salt and pepper. Add oil into…

TIP The pancakes can be cooked and then stored in the freezer for up to 3 months. Defrost them in the fridge and toast to reheat. Blackberry yogurt makes a lovely topping for pancakes Serves 4 - Ready in 20 mins 300g blackberries2tbsp golden caster sugar300g 0% fat Greek yogurt FOR THE PANCAKES: 60g plain flourPinch of salt½tsp baking powder1 small egg150ml buttermilkA little vegetable oil, for frying 1 Place the blackberries in a bowl and sprinkle over the caster sugar. Lightly stir in the yogurt. 2 To make pancakes, sift the flour, salt and baking powder into a bowl. Add the egg and gradually pour in the buttermilk, whisking continuously, to make a smooth batter. 3 Heat a large frying pan, or fat griddle, and grease with a little…

Pear and Stilton are a great combo on a cheeseboard and they are just as delicious in a tart Makes 4 - Ready in 30 mins 300g chilled puff pastry25g butter, melted, to brush¼tsp ground clovesA pinch of ground allspice¼tsp ground black pepper2 pears, peeled, cored and sliced75g vegetarian Stilton (mostStiltons are vegetarian)1tsp thyme leaves25g walnut pieces1 red chilli, deseeded and chopped (optional)watercress, to serve (optional) 1 Heat the oven to 200C/Gas 6. 2 Roll out the pastry on a lightly floured surface to the thickness of a £1 coin. Using a 12cm pastry cutter or saucer, cut out 4 circles and put on a greased baking tray. Brush with butter and score a 1cm border with the tip of a sharp knife. Bake for about 8 mins until pale…

TIP Vegan “cheese” is now becoming more readily available so you could also use it here, along with veganfriendly agave nectar instead of honey. If you prefer, you can use feta cheese instead of tofu. Serves 4 - Ready in 20 mins 1 pink grapefruit3tbsp olive oil1tsp clear honey½ red chilli, deseeded and finely sliced2-3 spring onions, finely sliced100g firm tofu, cut into small cubes2 ripe avocados a good handful of fresh mint leaves 1 Segment the grapefruit: cut the ends off the top and bottom, then pare off the peel and pith. Hold the fruit over a bowl to catch the juice while segmenting it. There should be at least 2tbsp of juice. 2 Stir the oil, honey, chilli and spring onions into the juice. Add the tofu. Peel…

TIP Most mozzarella is made with microbial rennet, which is vegetarian, but take a look at the ingredients list to double check. For vegan cheese alternatives, try Tesco’s new Free From range. We love the Wensleydale-style with cranberries. A fresh new take on pizza Serves 10- -Ready in 25 minutes 1 x 545g Jus-Rol pizza dough6 cooked good-quality vegetarian sausages, sliced on the diagonal4 figs, cut into wedges125g mozzarella, torn handful rocket 1 Heat the oven to fan 180°C/Gas 6. Unroll the pizza dough, roll it out and cut it into two rectangles. Place each on a baking sheet. 2 Spread the tomato sauce over the pizza doughs and scatter evenly with the vegetarian sausage slices. Transfer the pizzas to the oven and bake for 15 minutes. 3 Top each…

A wonderful speedy lunch Serves 4 - Ready in 20 mins 300g Jarlsberg cheese, grated100g vegetarian Cheddar, grated100g cherry tomatoes, quartered large handful coriander, leaves picked8 flour tortillas few drops of tabasco (optional) 1 Divide the cheese, tomatoes and coriander leaves between 4 tortillas, season well with Tabasco (if using), and salt and pepper, then top with the remaining tortillas to form a sandwich. Press down firmly on each one to flatten. 2 Heat the grill to medium high and grill the quesadillas for 3 to 5 minutes on each side until crisp on the outside and melted in the middle. Cut into wedges and serve immediately with a selection of dips. Per serving: Cals 680, Fat 29g, Sat fat 17g, Carbs 72g…

Salads don’t have to be boring, there are so many wonderful flavours and textures in this one Serves 4 - Ready in 15 mins FOR THE DRESSING: 1 shallot, finely chopped1 chilli, finely chopped1tsp sesame oil125ml olive oilJuice and zest of 1 lemon1 bunch torn basil1 bunch chopped mint FOR THE SALAD: 100g baby spinach leaves2 x 250g pouches Merchant gourmet ready-cooked quinoa100g mixed cashew nuts and macadamias, toasted400g asparagus spears, blanched2tbsp sunflower seeds 1 Mix together all the ingredients for the salad dressing. 2 In a separate, large bowl, toss together the spinach leaves, quinoa, nuts and asparagus spears. 3 Stir through the dressing, scatter with sunflower seeds and serve. Per Serving: Cals 690, Fat 48g, Sat fat 7.5g, Carbs 43g…

Gemma Ogston’s mindful ramen ‘Take a moment to pause and enjoy this bowl of food before you eat it. Stopping, being mindful and taking a breath just to appreciate what is around us can be instantly grounding and calming for the body and mind.’ SERVES 2 - Ready in 20 mins 1 tbsp miso pastea handful of dried seaweed (optional)a handful of dried shiitake mushroomsa slice of fresh ginger1 tbsp tamari70g noodles (e.g. buckwheat or soba)1 tsp coconut or olive oil100g firm tofu (I use chickpea tofu, but any firm tofu will do), sliced thickly2 handfuls of raw chopped veggies (e.g. pak choi, beansprouts, sliced carrots, spinach and radish)To serve1 chopped fresh chilli (if you like it hot) 1 Put the miso paste, seaweed (if using), mushrooms and 1 litre…

Rich, aromatic and moreish – the perfect vegetarian curry Serves 2 - Ready in 20 mins 250g paneer2tbsp gluten free tikka paste1 onion, chopped2tbsp vegetable oil1tsp ginger, grated1tsp garlic, chopped1tsp chilli, chopped1tsp mustard seeds1tsp cumin seeds1tsp turmeric400g spinach100ml single creamHandful torn mintHandful of chopped corianderSalt and pepper 1 Cut the paneer into cubes and rub with tikka paste. Cook under the grill for 5 mins until charred. 2 Heat the oil in a large pan and fry the onion for 5 mins with a pinch of salt until soft. Add the ginger, garlic, chilli, mustard and cumin seeds, and turmeric. Stir through the spinach, until wilted. Add the cream and cook for another 3 mins. Gently stir in the paneer and herbs, season to taste and serve. Per serving: Cals…

Pulled jackfruit hoisin pancakes Pulled jackfruit has a texture that’s quite meaty, and it makes a great substitute for duck or pulled pork Serves 4 - Ready in 15mins 1 can jackfruit in brine200ml hoisin sauce1 cucumber3 spring onions12 ready-made Chinese pancakes 1 Drain the can of jackfruit and shred the pieces with 2 forks, or using your hands, until all the fruit is broken up. Heat the shredded jackfruit and 100ml of the hoisin sauce in a frying pan, stirring now and then, until the fruit has softened and is completely coated in the sauce. 2 Meanwhile, cut the cucumber and spring onions into matchsticks, and heat the pancakes in the microwave for 30 secs, or according to the pack instructions. 3 Serve the individual components separately and allow…

Cheese and asparagus puff tart This recipe is an easy way to jazz up vegetables and the puff pastry frame adds a light crunch Serves 6 - Ready in 45mins 300g puff pastryA little flour, for dusting1 egg yolk, for brushing200g pack of asparagus tips110g pack of fine asparagus zest and juice of 1 lemon1tbsp olive oil100g vegetarian Italian hard cheese30g toasted flaked almonds 1 Heat the oven to 180C/Gas 4. Unroll the pastry onto lightly floured baking parchment and roll into a rectangle, about 3mm thick. Place on a baking tray with its paper underneath. Score a 1.5cm border, taking care not to cut all the way through. Prick the inner rectangle with a fork. 2 Beat together the egg yolk with 1tbsp water to create an egg wash…

This is a vegetarian showstopper that the whole family will love Serves 8 - Ready in 1 hr 30 mins, plus chilling 750g sweet potatoes, peeled and sliced2tbsp olive oil2 unpeeled garlic cloves3 leeks, trimmed and rinsed15g butter500g ready-made shortcrust pastry2 roasted red peppers, in strips3 sage leaves, finely chopped150g vegetarian Stilton, crumbled1 medium egg, beaten 1 Heat the oven to 180C/Gas 4. Place the sweet potato slices on a tray and drizzle with olive oil. Add the garlic. Roast for 30 mins. Remove then cool. 2 Slice the leeks and fry in butter for 2-4 mins until softened. Remove from the pan and allow to cool. 3 Roll out 2⁄3 of the pastry and use to line an 18cm spring-form cake tin. Chill for 30 mins. 4 Press the…

Beetroot tzatziki & yogurt guacamole The perfect nibble for when your guests are arriving Serves 4 - Ready in 50 minutes FOR SWEET POTATO WEDGES: 3tbsp olive oil3 large sweet potatoes, cut into wedges FOR THE YOGURT GUACAMOLE: 1 large ripe avocado1 tomato, chopped4tbsp Greek yogurt1 garlic clove, crushed juice of ½ a lime½ red onion, finely chopped1tbsp chopped coriander FOR THE BEETROOT TZATZIKI: 100g cooked beetroot175g Greek yogurt2 garlic cloves, crushed1tbsp chopped mint 1 Heat oven to 200°C/Gas Mark 6. Season and drizzle oil over the sweet potatoes in a non-stick baking tray. Cook for 40 mins, turning once, until golden. 2 To make the guacamole, scoop out the avocado flesh into a bowl and mash. Mix in the tomato, yogurt, garlic, lime juice, onion and coriander. Season. 3…

Light golden batter flavoured with tarragon, lemon and coriander makes this nibble beautifully irresistible Serves 6 - Ready in 30 mins 100g plain flour3 tbsp corn flourSalt and freshly ground black pepperFinely grated zest of 1 lemon3tbsp chopped tarragon1tbsp ground coriander250ml chilled sparkling waterVegetable oil, for deep frying250g slim asparagus spearsMaple syrup and lime wedges, to serve 1 To make the batter, mix the flours together in a rectangular dish a little longer than the asparagus. Add a little salt and pepper, then stir in the lemon zest, tarragon and coriander. Stir in the chilled water, leaving the mixture quite lumpy. 2 Half-fill a deep saucepan with oil and heat to 190°C, or until a drop of batter floats and sizzles as soon as it hits the oil. 3 Coat…

These French-inspired tarts are gorgeous served warm or cold with crème fraiche Serves 6 - Ready in 1 hour FOR THE PASTRY: 250g plain flour150g chilled butter, diced50g golden caster sugar1 large egg, beaten FOR THE FILLING: 3 cooking apples, peeled and sliced4tbsp golden caster sugar6 small eating apples, peeled and thinly sliced, then tossed in 2tbsp lemon juice FOR THE GLAZE: 4tbsp apricot jam1tbsp brandy YOU WILL ALSO NEED: 1 grease six 10cm tartlet tins. 1 Blend flour, butter and sugar in a processor to make crumbs. Add the egg and blend to make dough. Wrap in cling film, chill for 1 hour. 2 Put the cooking apples in a pan with 3tbsp sugar and 1-2 tbsp of water. Cover and cook gently for 10 to 15 mins. Stir…

The ultimate sweet comfort food Serves 4 - Ready in 2 hours 20 mins 175ml short-grain rice100g golden caster sugar410g can evaporated milk900ml Jersey milk (or whole milk)½ whole nutmeg, grated30g butter, diced1.5ltr ovenproof dish, buttered 1 Heat the oven to 150°C/Gas Mark 2. Sprinkle the rice and sugar into the prepared dish. Pour over the evaporated milk and Jersey milk. Sprinkle surface with nutmeg, according to taste, and dot with butter. 2 Put dish on a tray in the oven. Bake for 45 mins, stir and then bake for 1 hour 30 mins more. It’s ready when the rice grains have plumped up, the milk has thickened and there’s a lovely skin. 3 Three ways to serve the rice pudding: 4 Use a can of coconut milk instead of…

The solution to those cake cravings when you are trying to reduce your sugar intake Serves 12 - Ready in 1 hour 30 mins 150g self-raising flour1tbsp ground mixed spice1tsp bicarbonate of soda100g ground almonds100g raisins3 large eggs100ml sunflower oil3tbsp milk350g carrots, peeled and grated FOR THE FILLING AND TOPPING: 400g full-fat cream cheese2tbsp powdered stevia sweetener, eg, Sukrin IcingZest of 2 oranges – 1 finely grated and 1 peeled and cut into strips YOU WILL ALSO NEED: 20cm (8in) round cake tin, lined with baking parchment 1 Set the oven to 180°C/Gas Mark 4. 2 Sift the flour, spice and bicarbonate of soda into a bowl. Stir in the ground almonds and raisins. Beat together the eggs, oil and milk, and pour into the dry ingredients. Add the grated…

Melt-in-the-mouth gooey treats that will delight any chocoholic Serves 4 - Ready in 30mins 75g butter, diced100g dark chocolate, broken into chunks3 eggs85g caster sugar60g plain flour, sifted Cream, to serve YOU WILL ALSO NEED: 4 ramekins, greased and dusted with cocoa powder 1 Heat the oven to 180C/Gas Mark 4. Melt the butter and chocolate in a small heatproof bowl set over a pan of simmering water. Remove from the heat and stir until smooth, then set aside to cool for 5 mins. 2 Using an electric hand whisk, beat the eggs and sugar until very light and tripled in volume, then fold in the flour, followed by the melted chocolate mix. 3 Spoon the mixture into the prepared dishes, put on a baking tray and bake for around…

When it comes to meat-free eating, one size doesn’t always fit all. In fact, some people are choosing to eat different ways on different days. And their reasons might be health-based, environmental, political or all three! What are the benefits? As well as the environmental and ideological positives, there are a number of studies suggesting a diet of plant-based foods can help reduce the risk of type 2 diabetes, heart disease, obesity and even some cancers. However this is very much dependant on eating a healthy, balanced diet with the right nutrients, high in wholegrains and low in saturated fats. Just cutting out meat and other animal products won’t necessarily do the job. Over the following pages our expert nutritionist Angela Dowden will explain what to look out for and…

Easy to make and packed with flavour, these burgers are ideal for a relaxed family dinner Serves 4 - Ready in 30 mins Knob of butter1 onion, peeled and finely chopped350g floury potatoes, such asMaris Piper, peeled and diced1 garlic clove, peeled and crushedSalt and ground black pepper250g celeriac, trimmed and peeled250g carrots, trimmed and peeled3 tbsp roughly chopped coriander150g halloumi, grated1 large egg2 tbsp plain flourVegetable oil, for frying150ml Greek yogurt½ cucumber, peeled and finely chopped1 tbsp olive oil4 burger bunsMint leaves and rocket, to serve 1 Melt the butter in a pan over a medium heat and fry the onions for 5 minutes. Add the potatoes and garlic then season. Cook, covered, over a low heat for 6-8 minutes, until the potatoes are cooked through and break apart…

A must for peanut butter fans Serves 2 - Ready in 25 mins 25g desiccated coconut125g medium egg noodles3tbsp crunchy peanut butter1tbsp lemon juice2tbsp light soy sauce2tsp brown sugar1tbsp vegetable oil150g pack mixed stir-fry vegetables 1 Pour 100ml hot water over the desiccated coconut and set aside to soak. Place the noodles into a large bowl and pour boiling water over to cover. Stir gently to separate, leave for 5 mins, then drain. 2 Meanwhile, mix the peanut butter, lemon juice, soy sauce, sugar, coconut and its liquid together. 3 Heat the oil in a wok or large frying pan. Add the stir-fry pack of vegetables and cook for 5 mins. Add the noodles and stir-fry for a further 2 mins. Pour in the peanut sauce and heat through, stirring, until…

Sweet and salty stuffed tomatoes for a tasty healthy supper Serves 4 - Ready in 50 mins 300g basmati rice45g pine nuts1 onion, finely chopped½tsp allspice30g currants, soaked30g chopped fresh dill8 medium-sized tomatoes 1 Soak the rice for at least 30 mins, then rinse and drain. 2 Heat the oven to 180C/Gas 4. 3 Heat a frying pan over a medium heat, add the pine nuts and toast until golden. Set aside. 4 For the pilaf, cook the onion with a splash of water in a medium-sized pan over a gentle heat until soft, adding a little more water if needed. Add the allspice, currants, pine nuts, half the dill and a pinch of salt, and gently mix. Add the rice and stir well, then add 750ml water. Bring to…

What are the health advantages? According to a 2009 study in The American Journal of Clinical Nutrition, they’re significant. This research found that vegans tend to weigh less and have lower blood pressure and blood cholesterol. Vegans also consumed less saturated fat and more fibre, as well as more vitamins C and E, potassium, magnesium and folate than other groups. In addition, Korean research found that a vegan diet was effective at managing blood sugar in people with diabetes. Is veganism better for the planet? Yes. A 2016 study published in the journal Proceedings of the National Academy of Sciences of the United States of America calculated that the world’s foodrelated greenhouse gas emissions might drop by up to 70% by 2050 if everyone decided to go vegan. Won’t I…

Lentils add extra flavour and texture to this Italian-style dish Serves 4 - Ready in 45 mins 200ml Oatly creme fraiche (available at most supermarkets)1tbsp Dijon mustard large handful of mixed herbs, finely chopped, such as tarragon, parsley, basil and chives1tbsp lemon juice250g asparagus tips, cut into 4cm lengths1tbsp mild olive oil1 onion, peeled and finely chopped1 stick celery, finely chopped1 small carrot, peeled and finely chopped2 garlic cloves, crushed100ml vegan white wine250g puy lentils450ml vegan vegetable stock150g baby spinach100g frozen peas, thawed 1 Mix the creme fraiche with the mustard, herbs and lemon juice, season well, then set aside in the fridge. 2 Blanch the asparagus for 1 minute, rinse under cold water to refresh, then set aside. Heat the oil in a saucepan over a medium heat, add…

This Indonesian salad is full of veg and full of flavour Serves 4 - Ready in 40 mins 500g sweet potatoes, cubed1 courgette, cubed1 red pepper, deseeded and chopped1 cauliflower, cut into florets2 garlic cloves, crushed4tbsp olive oil200g green beans200g marinated tofu1 small bunch coriander60g salted peanuts FOR THE PEANUT DRESSING: 1tbsp sunflower oil1 red onion, chopped4 garlic cloves, chopped1 red chilli, deseeded and chopped1tsp tamari or soy sauce4 kaffir lime leaves, chopped250ml coconut cream225g jar crunchy peanut butterLime wedges, to serve 1 Heat oven to 200°C/Gas Mark 6. Spread the sweet potatoes, courgette and red pepper out in a roasting tin. Spread the cauliflower out in another tin. Sprinkle the garlic over the veg and drizzle with oil. Roast for 25 mins, then cool. 2 To make the peanut…

The tofu is marinated in a beautiful aromatic sauce and served with a crunchy salad Serves 4 Ready in 35 mins160g pack extra firm tofu4tbsp sweet chilli sauce1tsp lemongrass paste1 lime, juice and zest150g cooked rice vermicelli noodles1½ large carrots, shredded½ cucumber, deseeded and shredded½ bunch spring onions, shredded15g basil, shredded1tbsp soy sauce½tbsp toasted sesame oil50g roasted salted cashew nuts, crushed 1 Soak 8 wooden skewers in water for 20 mins. Cut the tofu into cubes and mix together the tofu pieces, 3tbsp chilli sauce, lemongrass paste, lime juice and zest, then thread on to skewers. Set aside. 2 In a large bowl, mix the noodles, carrots, cucumber, spring onions and basil. In a separate bowl, mix the remaining chilli sauce, the soy sauce, sesame oil and 2tbsp water, drizzle…

This recipe cuts a few corners to get dinner on your table in 15 mins Serves 2 - Ready in 15 mins 200g frozen Mediterranean grilled vegetables250g pouch precooked Mexican riceSmall handful fresh coriander, chopped4tbsp Mexican salsa2 large four tortillas25g grated vegan Cheddar cheese (available at most supermarkets)4 sweet romaine lettuce leaves, plus extra to serve2tbsp coconut yogurt 1 Defrost and heat the frozen chargrilled vegetables in the microwave or under the grill, following packet instructions. 2 Empty the pack of Mexican rice into a bowl and heat through in the microwave, following packet instructions. Stir in the chargrilled veg and coriander. 3 Spread the salsa over the tortillas, sprinkle over the cheese and top with lettuce and soured cream. Spoon over the rice filling and roll up. Per serving:…

Crispy golden fritters and a punchy aromatic dip Serves 3-4 - Ready in 30 mins FOR THE DIP 150ml soured cream2tbsp mayonnaise1-2tsp horseradish sauce2tbsp freshly chopped basil FOR THE FRITTERS 100g plain flour2 large eggs, beaten4tbsp milk2 courgettes, grated2tbsp freshly chopped basil2-3 red chilli, deseeded and finely chopped1-2tbsp olive oilsalt and pepper 1 To make the dip, tip the soured cream into a bowl and beat in the rest of the ingredients. Season to taste with salt and pepper. Keep dip chilled until serving. 2 To make the fritters, sift flour into a bowl and add salt and pepper. Whisk in the egg and milk to give a smooth batter. Stir in the courgette, basil and chilli. 3 Pour a little of the oil into a frying pan and use…

TIP This delicious marmalade can be uses as a topping for porridge and toast. Light and fluffy French toast is always a favourite Serve 6 - Ready in 35 mins FOR THE MARMALADE 4 clementines, peeled, seeds removedRind of 1 lime, very thinly sliced50ml fresh apple juice FOR THE FRENCH TOAST 4 large eggs150ml milk1tsp vanilla pastePinch of salt1 loaf of brioche, cut into 4 slices, then halved lengthways2tbsp butter TO SERVE 250ml natural yogurt Maple syrup50g walnuts, chopped 1 To make the marmalade, put the clementine segments, lime rind and apple juice a small saucepan. Bring to the boil then lower the heat and simmer for 10 minutes until it starts to thicken. Leave to cool slightly while you make the French toast. 2 In a large mixing bowl,…

An easy Mexican style breakfast that will keep you going until lunch Serves 4 - Ready in 30mins 1tbsp olive oil1 onion, finely chopped1 garlic clove, diced1 red pepper, thinly sliced1 red chilli, thinly sliced400g chopped tomatoes4 eggs4 gluten free flour tortillas1 avocado, sliced100g vegetarian cheese, gratedCoriander leaves to serve 1 Heat the oil in a frying pan over a medium heat and add the onion, garlic, red pepper and chilli with a pinch of salt. Cook for 5min until beginning to soften then pour over the tomatoes and cook for a further 5min. 2 Make 4 holes in the tomato mixture and crack the eggs into them. Cover with a lid and cook for 5min until the eggs are set. 3 To serve, heat each flour tortilla in a…

These gluten free bars make for an easy on the go brekkie or mid morning snack Makes 15 - Ready in 40 mins Cooking spray50g coconut oil, melted200ml apple juice1tsp vanilla extract300g gluten-free jumbo oats40g sunflower seeds40g pumpkin seeds40g dried dates, chopped40g dried apricots, finely chopped 1 Heat the oven to 180°C, Gas 4. Grease a 20cm square tin with the cooking spray and line with baking parchment. Blend the coconut oil, apple juice and vanilla extract in a jug with a stick blender. 2 In a large bowl, stir the oats, sunflower and pumpkin seeds, dates and apricots together. Pour the apple juice into the mixture and mix well – it will start to look sticky. Spread into the tin, press down well and bake for 25-30 mins. Per…

‘This is my savoury go to breakfast. It reminds me of holidays in Asia amongst palm trees, beaches and humid curly hair. So good on any given day!’ Serves 2 2 tablespoons olive oil2 garlic cloves, chopped¼ head of Chinese leaves (stemlettuce), thinly sliced1 carrot, grated1 tablespoon medium-heat tamari1 tablespoon sesame seeds1 teaspoon sesame oil1 spring onion (scallion), green andall, thinly sliced, plus extra toservechilli sauce or sriracha, to serve(optional) FOR THE OMELETTE 1 tablespoon olive oil60 g (2 oz/1/2 cup) chickpea (gram) flour⅛ teaspoon bicarbonate of soda (baking soda)1 teaspoon apple cider vinegar125 ml (4 fl oz/1/2 cup) water1 tablespoon sesame seeds BOOSTER sesame oil 1 Heat the olive oil in a pan, add the garlic, Chinese leaves and carrot and fry for 5–10 minutes, until nice and soft.…

Perfect tucked into a wrap or served with a range of dips Serves 4 (makes 20) - Ready in 35 mins 2 x 400g tins chickpeas, drained250g pack cooked beetroot, drained1tsp cumin4 spring onions, finely chopped1 bunch roughly chopped coriander1tbsp gram flour2tbsp plain flour¼tsp baking powder1tsp sumac Sunflower oil for shallow frying Houmous and tzatziki, to serve(NOTE: if you leave out the tzatziki or make your own with coconut yogurt, this dish is dairy free and vegan)2tbsp sesame seeds 1 Blitz together the chickpeas and beetroot with cumin, spring onions, coriander, gram flour, plain flour, baking powder, sumac and lots of seasoning. Pulse until a rough paste. Shape the mixture into 20 discs or balls. Place on a baking sheet and refrigerate for 15 mins. 2 Before serving, heat the…

Homemade, iron-rich baked beans are a tasty treat for all the family. Serves 4 - Ready in 45 mins 1tbsp olive oil1 onion, sliced½tbsp Dijon mustard1tsp chilli powder1tsp ground cumin3tbsp tomato purée2tbsp maple syrup400g can chopped tomatoes400ml vegetable400g tin butter beans300g tin red kidney beans400g tin haricot beans TO SERVE: 1 green chilli, finely sliced Handful of coriander 1 Heat the oil in a pan, add the onion and soften for 2 minutes, then turn up the heat and cook until the onions are brown and caramelised. 2 Add the Dijon, chilli powder, ground cumin, tomato puree and maple syrup, cook for 2 minutes, then add the tomatoes and the stock and cook for 2 to 3 minutes. Drain and rinse all the beans, then add to the pan and…

Peas, potatoes and halloumi – what isn’t to love? Serves 4 (makes 8) - Ready in 30 mins 750g sweet potatoes75g petits pois100g vegetarian halloumi, dicedZest of 1 lime75g polenta1tbsp olive oilSalad and sweet chilli sauce, to serve 1 Prick the sweet potatoes all over with a fork and microwave for 10min, until cooked through. Remove from the microwave and carefully slice in half to cool. 2 Boil the petits pois for 3min, drain well and gently dab with kitchen towel to dry. Scoop the sweet potato filling into a large bowl. Stir through the peas, diced halloumi, lime zest, 50g polenta and a pinch of black pepper. Shape into eight patties and dust with the remaining polenta. 3 Heat the oil in a large shallow frying pan and cook the…

A great way to get in your vegetables Serves 6 - Ready in 35mins 1tbsp sunflower oil1 fennel bulb, thinly sliced2 garlic cloves, chopped125g asparagus, chopped150g broad beans150g crumbled feta small bunch each of chopped mint and basil8 eggs, beaten basil leaves, to serve 1 Heat the oven to 190C/Gas Mark 5. Heat the oil in an ovenproof frying pan and gently fry the fennel and garlic for 5mins until soft. 2 Mix in the asparagus, beans, feta and herbs. Pour over the eggs and cook over a low heat for 5mins, stirring until the eggs are half-set. Transfer to the oven and cook for 15-20mins, until set. 3 Garnish with more basil leaves and serve with a mixed salad. Per serving: Cals 215, Fat 16g, Sat fat 6g, Carbs…

A vegan pizza that is so good you don’t miss the cheese Serves 6 - Ready in 30 mins 400g tin chopped tomatoes4 red onions, sliced2 red pepper, deseeded and cut into strips4 tbsp olive oil4 garlic cloves, crushed4 ripe avocados, sliced2tbsp pine nuts2 pizza bases (we use thin and crispy wholemeal)Basil leaves 1 Tip tomatoes into a sieve resting over a bowl; drain. 2 Fry the onion and pepper in 2tbsp oil for 5 mins. Spread each pizza base with half the tomatoes, garlic, onion and pepper. Bake for 15 mins. 3 Top with each pizza with avocado, pine nuts and basil and 1 tbsp olive oil. Per serving: Cals 551, Fat 35g, Sat fat 6g, Carbs 37g…

The perfect dinner party main – give it the occasional stir whilst serving drinks to your guests Serves 8 - Ready in 1 hr 4tbsp olive oil2 onions, finely chopped4 garlic cloves, crushed600g wild mushrooms, sliced100ml vegetarian white wine600g arborio rice1.5l hot vegetable stock2tbsp chopped fresh tarragonVegetarian Italian hard cheese 1 Heat the oil in a large saucepan, add the onion and garlic and fry for 5 minutes until softened. Add the mushrooms, cook over a high heat for 2 to 3 minutes, then add the white wine. Bring to the boil to cook off the alcohol, then stir in the rice, coating in the oil. 2 Add the stock, a ladleful at a time, stirring well between each addition until all the liquid has been absorbed. This stirring action…

The tahini and pomegranate seeds in this dish give a Mediterranean feel Serves 8-Ready in 15 mins 2 sweetheart cabbage, cut into quarter wedges FOR THE TAHINI DRESSING: 3tbsp tahiniJuice of 2 lemons2tbsp vegan white wine vinegar2tbsp maple syrup TO SERVE: 30g toasted flaked almonds2tbsp pomegranate seeds 1 Place the wedges of cabbage on a griddle pan or under a hot grill and cook for 6 mins a side, until blackened and wilting. 2 To make the tahini dressing, mix together the ingredients until a thick paste forms, then thin carefully with 3-4tbsp of cold water until the dressing is smooth and runny. Season with salt and pepper and drizzle over the charred cabbage. 3 Top with the toasted flaked almonds and pomegranate seeds to serve. Per serving: Cals 171,…

Pillowy sponge and fresh fruit flavours combine in this quick recipe for a delicious afternoon tea treat. Serves 12-Ready in 1 hr, plus cooling 150g white chocolate cooking chips150g unsalted butter, softened150g caster sugar3 large eggs, beaten200g self-raising flour1tsp baking powder For the filling and topping: 300ml double cream30g icing sugar, siftedPulp of 2 large passion fruitWhite chocolate curls Edible flowers (ours were from Sainsbury’s) YOU WILL ALSO NEED: 2 x 20cm sandwich tins, greased and lined with baking parchment 1 Heat the oven to 180C/Gas 4. Melt half the white chocolate in a heatproof bowl set over a pan of simmering water, then set aside to cool a little. 2 Using an electric hand whisk, beat together the butter and sugar until pale and fluffy. Then beat in the…

Arguably the best winter pud there is – fruity, sweet and sticky Serves 6 - Ready in 30 mins 200g butter, chilled and cut into small cubes1 vanilla pod, split and seeds reserved1tsp ground allspice230g soft light brown sugar550g ripe plums, stoned and cut into quartersGrated zest 1 lemonGrated zest 1 lime225g gluten-free plain flour100g gluten-free oats 1 Heat the oven to 200C/Gas 6. Put 25g butter, vanilla, allspice, 115g sugar, plums and both zests in a baking dish and toss well to combine. 2 To make the crumble, put the flour, oats and remaining sugar into a food processor and blend. Add remaining butter, switch to the pulse button and blend again until the mixture resembles fine breadcrumbs. 3 Spoon the crumble topping over the plums. Bake for about…

Using sheets of lasagne bring a new elegance to pesto pasta. Serves 4 - Ready in 25 mins 300g lasagne2tbsp capers, rinsed60g toasted pine nuts75g bag fresh chopped watercress25g basil1 garlic clove, chopped3tbsp olive oil60g vegetarian hard Italian cheese, grated (plus a few shavings to serve) 1 Cook the lasagna in boiling salted water, according to the pack instructions. 2 To make the pesto, put 50g pine nuts, watercress, basil, garlic and oil in a blender, or in a big jug, and use a stick blender to make it smooth. Stir in the cheese and season to taste. 3 Drain the lasagna, keeping a little water in it, then stir the pesto through. Serve in 4 warmed dishes, and sprinkle the pasta with remaining pine nuts and shavings of cheese.…

The harissa paste brings a depth of flavour to this dish Serves 4 - Ready in 20 mins 2 large courgettes, quartered lengthways and cut into 1.5cm chunks250g cherry tomatoes zest and juice of 1 lemon and 1 orange250g reduced-fat vegetarian halloumi, cut into 12 slices small bunch of finely chopped mint30g pumpkin seeds, toasted2 red onions, cut into thin wedges1tbsp olive oil200g wholewheat couscous275ml boiling reduced-salt vegetable stock2tsp harissa paste, mixed with2tbsp water 1 Heat oven to 230°C/Gas 8. 2 Put the courgettes and onions on a large baking tray, drizzle with 2tsp oil and roast for 12 mins. Add tomatoes and cook 5 mins more. 3 In a bowl, cover the couscous with boiling stock, cover and leave for 5 mins. Fluff the grains with a fork, stir…

Pureed squash gives this pasta sauce a luxuriously creamy texture without the extra fat and calories Serves 4 - Ready in 25 mins 1ltr vegan vegetable stock1 butternut squash, peeled, deseeded and cut into chunks1tbsp olive oil2 shallots, sliced2 cloves garlic, sliced½tsp chilli flakes½tsp paprika300g linguini handful of sage leaves 1 Heat the stock in a pan, add the squash (adding water to cover if needed), and boil for 12-15 mins until softened, then drain. 2 Heat olive oil in a frying pan and cook the shallots and garlic for a few mins until softened. Add the chilli flakes and paprika and cook for another min, then transfer to a food processor with the cooked squash. Blend until smooth, and season to taste. 3 Cook the pasta according to packet…

A delicious warmer for cold days – and it freezes well too TIP This recipe will make more seeds than you need but they make a delicious snack and will keep in a sealed container for up to 1 week. Serves 4 - Ready in 1 hr 15 mins 2kg unpeeled pumpkin or butternut squash3 red onions, cut into chunks4 large tomatoes, quartered3tbsp olive oil2tbsp maple syrupsea salt1ltr vegetable stocknatural yogurt, to servefor the toasted seeds200g pumpkin seeds1tbsp sea salt1tbsp soft brown sugar1 sprig finely chopped rosemary2tbsp olive oil 1 Peel and cut the pumpkin or squash into chunks. Heat the oven to 200C/Gas 6. Divide the pumpkin, onions and tomatoes between 2 large roasting tins. Toss in the oil, maple syrup and a good sprinkling of sea salt. Roast…

Tahini brings a lovely creaminess to this dressing Serves 4 - Ready in 50 mins 500g young carrots, scrubbed, fronds trimmed2tbsp olive oil½-1tsp dried chilli flakes, to taste1½tsp cumin seeds1tsp hot smoked paprika1tbsp maple syrup100g baby spinach leaves2 cans chickpeas, drainedFor the dressing2tbsp light tahini1 garlic clove, crushed1tsp maple syrup2tbsp extra virgin olive oil Squeeze lemon juice 1 Heat the oven to fan 180°C/Gas 6. 2 Toss the carrots with the olive oil, chilli flakes, cumin, half the paprika, salt and pepper. Spread out in a tin and roast for 25 minutes. Add the maple syrup, stir to coat and cook for 10 minutes more, until caramelised. Allow to cool slightly and divide between 4 plates with the spinach leaves and chickpeas. Sprinkle with the remaining paprika. 3 To make…

Using mint instead of basil gives a lovely freshness to the sauce Serves 4 - Ready in 15 mins 400g vegan tagliatelle250g frozen peas, defrostedHandful of mint leaves2 garlic cloves, peeled2 tablespoons shelled pistachio + extra to serve75ml olive oil 1 Bring a pan of salted water to the boil. Add the pasta and cook for 7 minutes until al dente (or according to pack instructions). 2 At the same time, blitz together the defrosted frozen peas, mint, garlic, pistachio to a paste, then drizzle in the olive oil, whizzing, until smooth and creamy. Season to taste. 3 Drain the pasta and toss through the pesto. Serve with extra mint leaves and a few chopped pistachio. Per serving: Cals 570, Fat 20g, Sat fat 3g, Carbs 77g…

You will probably have tried this at your local Indian so why not try and make it at home and save the cals and the cost Serves 4 - Ready in 30 mins 2tbsp vegetable oil1 onion, peeled and sliced1 garlic clove, crushed1 red chilli, deseeded and sliced1tbsp fresh ginger, peeled and grated1tsp black mustard seeds1tsp cumin seeds1tsp turmeric500g potatoes, cut into chunks and parboiled200g spinach 1 Heat the oil in a pan, add the onion and cook on a low heat for 5 mins to soften. 2 Add the garlic, chilli, ginger and spices and cook for a further min. 3 Add the parboiled potatoes and cook for 10 mins, stirring occasionally, until tender. Add the spinach and stir until wilted. Season with salt and pepper. Per serving: Cals…

Serves 4 - Ready in 20 mins 2 x 400g tins jackfruit200ml barbecue sauce½ red cabbage, shredded2 carrots, julienned1 red onion, finely sliced2tbsp egg-free mayonnaise1tsp Dijon mustardJuice of 1 lime1 avocado, slicedCoriander leaves12 soft tacos1 red chilli, slicedLime wedges 1 Drain and rinse the jackfruit, then use two forks to shred the fruit to resemble pulled pork. Put the jackfruit and most of the barbecue sauce in a small pan over a medium heat to warm through. Stir often to ensure the jackfruit is well coated in the sauce. Once hot, set aside and keep warm until needed. 2 To make a crunchy slaw, toss the veg through the mayo, mustard and lime juice. Season well. 3 Toast the tacos for 1 min on either side in a frying pan.…

Lentils, quinoa and peppers Serves 4 Ready in 30 mins 150g beluga lentils150g quinoa2 peppers (red and yellow), thinly sliced1 onion, thinly sliced1 garlic clove, chopped3 sprigs of parsley, snipped, plus extra to serve2 tbsp soy sauce, plus extra to serve2 tbsp olive oil750ml water2 pinches of salt26cm casserole dish 1 Put all the ingredients into the casserole dish. 2 Simmer for 25 minutes over a medium heat, stirring regularly. 3 Serve with the reserved fresh parsley and soy sauce. SABRINA FAUDA-RÔLE is a food stylist and author. She is also the author of Cookies in a Pan, Crumbles, One-Pot Pasta and Jello Shots. One-Pot Vegetarian by Sabrina Fauda-Rôle (Hardie Grant, £12.99)…

For cheese fans FOLLOW YOUR HEART SHREDDED MOZZARELLA Follow Your Heart’s sliced and shredded vegan cheeses ooze and melt just like their dairy counterparts. And this tastes great, too. RRP £4.69, 200g Avaliable at Holland & Barrett Groovy foodie GROOVY FOOD COCONUT OIL INFUSED WITH CHILLI & GARLIC Get your stir-fry off to an easy start with this spicy coconut oil. It helps save time and money by including three ingredients in one. RRP £4, 283ml Available at Tesco Free of eggs, but not flavour FOLLOW YOUR HEART ORIGINAL VEGENAISE Egg-free, gluten-free and 100% natural, this Vegenaise range has all the flavour of the real thing. RRP £2.60, 340g Pioneers of plants SAINSBURY’S PLANT PIONEERS YOUNG JACKFRUIT IN WATER Jackfruit is a popular pulled meat alternative, with a tender melt…

Making your own granola from scratch is easier than you’d think Serves 2 - Ready in 35 mins 2tbsp coconut oil125ml maple syrup1tsp vanilla extract250g gluten free jumbo oats100g sunflower seeds100g sesame seeds30g flaxseeds100g pecans, roughly chopped100g almonds, roughly chopped60g coconut flakes100g each of dried cranberries and blueberriesCoconut yogurt, to serveMango, stoned and diced, to serve 1 Heat the oven to 160C/Gas 3. Gently heat the coconut oil, maple syrup and vanilla in a small pan until melted, and stir. 2 Line 2 baking trays with baking parchment. Sprinkle over half the oats, the sunflower, sesame and flaxseeds over each. Then divide the pecans and almonds between the trays. Drizzle with the maple syrup mixture. Bake for 15 min. Stir and return to the oven for 5-10 min. 3 Stir…

The chia seeds and walnut add a lovely textural contrast to the oats and compote Serves 1 - Ready in 25 mins 80g frozen berriesZest ½ orange and a squeeze of juice50g gluten free oats100 ml coconut yogurt¼ banana, sliced½ tsp chia seeds½ tsp coca nibs25g walnuts, chopped handful of berries to garnish 1 Put the berries, orange zest and juice into a small pan and cook on a medium heat for 5 mins until softened. 2 Stir the oats into the yogurt and leave to sit for 15 mins. Top with the warm compote and garnish with banana, extra berries, chia seeds, cocoa nibs and walnut. Per serving: Cals 545, Fat 26g, Sat fat 4.5g, Carbs 56g…

These low sugar muffins would make a great grab and go breakfast Makes 6 - Ready in 30 mins 150g self-raising flour1tsp baking powder2–4tbsp stevia sweetener (eg, Truvia)160ml can coconut cream2 medium eggs4tbsp nut or soy milk150–200g punnet blueberries YOU WILL ALSO NEED: 6-hole muffin tin with paper cases 1 Heat the oven to 200°C/Gas 6. 2 Sift the flour and baking powder into a bowl. Stir in the sweetener. Tip the coconut cream into a jug, then beat in the eggs and milk, until smooth. Pour the mixture into the flour, add the blueberries and stir until just mixed. Divide the mixture between the lined muffin cases. 3 Bake for 15–20 mins, or until risen and just firm to the touch in the centre. Remove from the oven and…

Switch regular baked beans for some canned cannellini beans in a smoky, spiced tomato sauce Serves 2 - Ready in 25 mins 2 large potatoes, scrubbed1tsp oil1 small red onion, diced1 red pepper, diced1 garlic clove, crushed1tsp smoked paprika400g can cannellini beans, drained150ml passataPinch of sugar2tbsp Oatly vegan creme fraicheSmall handful parsley, chopped 1 Heat the oven to 200°C/Gas 6. Pierce the potatoes with a fork and microwave them for 8-10 mins until just tender. 2 Meanwhile, heat the oil in a pan, add the onion and pepper and cook for 5 mins. 3 Sir in the garlic and paprika and cook for a few mins to soften. Add the beans, passata, a splash of water and sugar. Warm through for 5 mins. 4 Put the potatoes in the oven…

Warming, aromatic and healthy – the perfect lunch Serves 2 - Ready in 15 mins 2 x 10g sachets miso soup paste2tsp rice wine2tbsp tamari (fermented soy sauce)Good squeeze of lime juice2cm root ginger, grated1 carrot, cut into matchsticks100g kale100g shiitake mushrooms, sliced100g bean sprouts 1 Pour 1ltr of boiling water into a large saucepan and stir in the miso paste, rice wine, tamari, lime juice and ginger. Stir to combine. Add the carrot and cook for 2 mins. 2 Tip In the kale, mushrooms and bean sprouts and cook for 1 min more. Per serving: Cals 118, Fat 2g, Sat fat 0.5g, Carbs 16g…

For a lunch where you feel like a little indulgence Makes 6 - Ready in 1 hour 20 min 1 x 375g pack ready rolled shortcrust pastry45g butter500g sliced red onions1tsp caster sugar1tbsp fresh chopped thyme2 eggs170ml double cream1tbsp Dijon mustardSalt You will also need: 6 x 12cm flan tins baking parchment TIP To bake blind, line the pastry with foil and fill with baking beans. Once starting to brown, remove the beans and allow to lightly colour before adding the filling 1 Preheat oven to 190°C/Gas 5. 2 Roll out the shortcrust pastry and use it to line the flan tins. Cover the shortcrust pastry with baking parchment and fill each with baking beans. Blind bake for 10 mins, remove the baking parchment and beans and bake for another…

A delicious combination of puy lentils, freekeh and halloumi Serves 4 - Ready in 30 mins 250g pouch ready-to-eat puy lentils250g pouch ready-to-eat freekeh1 avocado, sliced1 roasted red pepper, sliced200g cooked beetroot, sliced80g bag rocket250g vegetarian halloumi, sliced2tbsp mixed seeds small handful fresh mint leavesFor the dressing3tbsp olive oiljuice of 1 lemonjuice of 1 orange2tsp dried mint 1 To make the dressing, mix together the oil, lemon juice, orange juice and dried mint, season well. 2 Tip the lentils and freekeh into a large bowl and mix together with a fork to separate the grains. Add the avocado, pepper, beetroot, rocket and most of the dressing, carefully stir through and divide between serving plates. 3 Fry the halloumi for 2-3 mins on each side in a non-stick frying pan until…

This is a great meal to pack for work or school lunches, just keep the dressing on the side Serves 1 - Ready in 10 mins 75g Little Gem lettuce leaves, shredded60g smoked tofu1 trimmed salad onion, thinly sliced5 baby plum tomatoes, quartered50g trimmed celery stick, sliced1tbsp jalapeno pepper slices, drained75g cucumber, cut in ribbons1tbsp lime juice1tsp sweet chilli jelly5g coriander leaves 1 Arrange the lettuce, tofu, salad onions, tomatoes, celery, jalapeno and cucumber in a bowl, keeping each one as a separate section. 2 Whisk the lime juice into the sweet chilli jelly and drizzle over the taco bowl. Scatter with coriander leaves. Per serving: Cals 200, Fat 11g, Sat fat 1.5g, Carbs 9g…

Pumpkin curry There is no ‘curry powder’ in India – instead they layer different spices in a dish to create a wonderful depth of flavour Serves: 4 - Ready in 30 mins 1tbsp vegetable oil1tsp cumin seeds1 tsp mustard seeds½tsp fenugreek seeds1 dried chilli1tsp chilli powder1tsp turmeric1tsp coriander seeds, crushed2 fresh green chillies, chopped500g pumpkin peeled andchopped into cubes100g spinach1tsp salt1tsp sugarSqueeze of lemon juiceHandful of fresh corianderCoconut yogurt 1 Heat oil gently, then add cumin and fenugreek seeds, mustard seeds and dried chilli, and cook 30-60 sec until they start to splutter. 2 Reduce the heat, add chilli powder, turmeric and coriander seeds, and fry for 5 mins, then stir in fresh green chillies, pumpkin, salt and sugar. 3 Cover and cook for 20 mins until soft, stirring occasionally.…

Add a Thai curry into the mix for a bit of variety Serves 4 - Ready in 40 mins 100g rice noodles400ml tin reduced-fat coconut milk3 tbsp gluten free Thai red curry paste150ml vegan vegetable stock1tbsp soy or tamari sauce (use tamari if gluten free)Finely grated zest and juice of 1 lime250g chestnut mushrooms, sliced125g shiitake mushrooms1tbsp sunflower oil1 red onion, chopped1 red chilli, deseeded and chopped200g tofu, cubed60g baby kale 1 Soak the rice noodles in a pan of boiled water for 10 minutes, stirring occasionally to loosen them up. 2 Heat the coconut milk, Thai curry paste, vegetable stock, soy or tamari sauce, lime zest and juice and mushrooms, in a pan for 5 mins. 3 Heat the oil in a frying pan, add the red onion and…

TIP Sriracha is a hot chilli sauce often served with Thai and Vietnamese food. Add it to salad dressings, marinades and dips to add a bit of heat. This spicy tomato salsa takes hot dogs to the next level Serves 6 – Ready in 20 mins 1tbsp olive oil1 red onion, sliced1 red, 1 orange and 1 yellow pepper, deseeded and sliced6 tofu hot dogs or other plantbased hot dogs6 vegan brioche-style hot dog rolls2tbsp sweet mustard Ketchup FOR THE SALSA: Dash of sriracha hot sauce1 tomato, chopped1 stick celery, finely chopped200g tomato salsaSalt and pepper 1 Heat the oil in a frying pan, add the onion with a pinch of salt and cook for 2-3 mins to soften. Add the peppers and cook for another 2-3 mins, until everything…

This perfectly balanced salad is packed with vitamins and has a crunchy twist Serves 4 - Ready in 20mins 400g Tenderstem broccoli1 ball of vegetarian burrata or mozzarella1tbsp olive oilfor the dressing:40g toasted walnuts, finely chopped2tbsp honey2tbsp caperszest and juice of 1 lemon 1 Heat the grill to high. Spread the broccoli on a baking tray and drizzle over the oil. Grill, turning every few mins, for 8-10mins. 2 Mix together all the dressing ingredients. Place the broccoli on a platter and the burrata in the middle. Pour over the dressing, cut open the burrata and serve. Per serving: Cals 225, Fat 14g, Sat fat 5g, Carbs 11g TIP Burrata and mozzarella are made with microbial rennet, which is vegetarian. To make this vegan you could serve it without the…

Can’t decide whether to bake brownies or cookies? This clever hybrid recipe gives you the best of both worlds Makes 30 - Ready in 25 mins FOR THE BROWNIE HALF: 100g dark chocolate chips or dark chocolate, finely chopped65g unsalted butter, diced75g caster sugar50g light-brown sugar1 large egg65g plain flour1½tbsp cocoa powder½tsp baking powder FOR THE COOKIE HALF: 100g unsalted butter, softened125g golden caster sugar1 egg½tsp vanilla essence200g plain flour1tsp baking powder100g dark chocolate chips or dark chocolate, broken into chunks 1 To make the brownie batter, melt chocolate and butter in a bowl over a pan of simmering water. Beat together the sugars and egg, then pour in the chocolate mixture and stir to combine. 2 Mix together the dry ingredients with a pinch of salt, then add to…

The lavender brings a new subtle flavour to refresh this classic Makes 6 - Ready in 45 mins plus chilling time FOR THE CREAM: 600ml double cream1tbsp dried lavender flowersPinch salt6 large egg yolks50g caster sugar For the topping: 2-3tbsp caster sugar You will also need: 5-6 ramekin dishes 1 Set the oven to 150C/Gas 2. 2 To make the cream, pour the double cream into a saucepan and add the lavender and salt. Bring the mixture almost to the boil slowly over a low heat then remove the pan from the heat and leave the lavender to infuse for 3-5 minutes. 3 Meanwhile, tip the egg yolks and sugar into a bowl and lightly whisk. Slowly pour the hot cream over the egg yolk mixture, stirring well. Strain the…