Jamaican Jerk Vegan Burgers

Jamaican Jerk Vegan Burgers

Serves: 4

Shopping & Ingredients List:

90g Quinoa

235ml Vegetable Stock

1 small Onion, quartered

425g tin Kidney Beans, drained & rinsed

1 Scotch Bonnet Chilli, deseeded & diced

25g Rolled Oats

2 tbsp Lime Juice

2 tbsp Molasses

1 tbsp Soy Sauce

1 tsp Ginger, grated

½ tsp Allspice

½ tsp Ground Cinnamon

½ tsp dried Thyme

½ tsp Black Pepper

¼ tsp Ground Nutmeg

1 tbsp Olive Oil

Salt & Pepper to season

Method

1. Rinse the quinoa well under cold running water. Place the vegetable broth in a small saucepan over high heat. Bring to a boil, stir in the quinoa, lower heat to a simmer & cover. Gently simmer the quinoa until all the liquid is absorbed, 15-20 minutes. Remove from heat & let the quinoa sit, covered, for another 5 minutes. Fluff with a fork & set aside.

2. Place the onion & garlic into the bowl of a food processor fitted with an S-blade. Pulse a few times to chop everything. Add the beans, Scotch Bonnet chilli, oats, lime juice, molasses, soy sauce, ginger, allspice, cinnamon, thyme, black pepper & nutmeg. Blend for a few seconds, just until everything is well-mixed, stopping to scrape down the sides of bowl as needed. Fold in the quinoa & season with salt if needed.

3. Heat the oil in a large non-stick frying pan over medium-high heat.

4. Shape the burger mixture into 4 patties. Working in batches if needed, arrange the patties in the pan.

5. As they lose shape a bit while cooking - use a spatula to gently press down on the tops of patties & pull the sides in, shaping them as they cook. Cook until the mixture has firmed a bit & the patties are browned on the bottoms, about 5 minutes. Gently flip & cook until browned on the opposite sides, about 5 minutes more.

6. Serve with green salad.

Macro info per serving

Protein
11.2g

Carbs
45g

Fat
5.7g

Energy
277Kcal

Seitan & Mango Salad

Seitan & Mango Salad

Serves: 2

Shopping & Ingredients List:

300g Seitan*, sliced

20g Peanuts

1 Mango, in chunks

2-3 handfuls of Rocket

Dressing

1 tbsp White Wine Vinegar

1 tsp Maple Syrup

Method

1. Toast peanuts in a non-stick frying pan over a gentle heat until oil has been released & they start to brown & char. Remove from heat & allow to cool.

2. Mix together the dressing & sprinkle over a salad of seitan, mango, peanuts & rocket.

3. Suitable for packed lunches.

Macro info per serving

Protein
42g

Carbs
31g

Fat
8g

Energy
364Kcal

Easy Tofu Salad

Easy Tofu Salad

Serves: 4

Shopping & Ingredients List:

500g Firm Tofu, drained & cubed

6 Spring Onions, shredded

10g Coriander, chopped

2 tbsp Sesame Seeds

1 small Cucumber, sliced

Dressing

3 tbsp Light Soy Sauce

1 tbsp Sesame Oil

1 tbsp Lime Juice

Method

1. Mix together dressing ingredients. Pour over cucumber, spring onions & tofu. 

2. Garnish with sesame seeds & chopped coriander. Can also be used for packed lunches.

Macro info per serving

Protein
13.7g

Carbs
8.5g

Fat
11.5g

Energy
193Kcal

Soy Tofu Salad

Soy Tofu Salad

Serves: 4

Shopping & Ingredients List:

500g Firm Tofu, drained & cubed

6 medium Spring Onions, finely chopped

28g fresh Coriander, chopped

1 large Red Chilli, thinly sliced or diced

1 tbsp Sesame Seeds

4 tbsp Light Soy Sauce

2 tsp Sesame Oil

Method

1. Place tofu on a plate. Sprinkle over spring onions, chilli, coriander, soy sauce & sesame oil. Leave to stand at room temperature for 10 minutes.

2. Scatter over sesame seeds & serve alongside large green salad or freshly steamed broccoli.

Macro info per serving

Protein
13.2g

Carbs
7.2g

Fat
9.2g

Energy
175Kcal

Tofu Thai Bowl

Tofu Thai Bowl

Serves: 4

Shopping & Ingredients List:

200g Firm Tofu, cubed

150g Mangetout (or Sugarsnap Peas), halved

200g Tendersteam Broccoli, short lengths

1 Yellow Pepper, sliced

1 Red Pepper, sliced

150g Mushrooms, sliced

2 heads Pak Choi Leaves

8 Shallots, halved

1 Red Chilli, finely sliced

2 Garlic Cloves, crushed

1 tbsp Root Ginger, grated

2-3 Dried Kaffir Leaves (Lime Leaves)

1 Lemongrass Stalk, crushed

2 tbsp Amino Sauce*

1ltr Vegetable Stock*

*e.g. The Coconut Company brand

or for non-vegans use Thai Fish Sauce

*use gluten-free if required

Method

1. Put the vegetable stock, amino sauce, lemongrass, kaffir (lime) leaves, ginger, garlic, chilli & shallots into a large lidded saucepan & slowly bring to a boil over a low heat.

2. Add all the remaining ingredients, apart from the pak choi, & simmer, partially covered, for 8-10 minutes. Finally add the pak choi & simmer for a further 2-3 minutes to wilt the leaves.

3. Ladle into bowls & serve immediately.

Macro info per serving

Protein
17.5g

Carbs
25.7g

Fat
5g

Energy
218Kcal

Petra Spicy Soup

Petra Spicy Soup

Serves: 4

Shopping & Ingredients List:

400g can Chickpeas, drained & rinsed

400g can Lentils, drained & rinsed

227g can Chopped Tomatoes

100g Couscous

1.5ltr Vegetable Stock

1 medium Onion, finely chopped

1 tbsp Olive Oil

3 tsp Harissa Paste

1 tbsp Fresh Parsley, chopped

1 tbsp Fresh Mint, chopped

Salt & Pepper to season

Optional - 0% Greek Yogurt to serve

Method

1. Heat the oil in a large saucepan. Add the onion & gently fry for 10 minutes or until softened. Add the tomatoes & harissa, bring to a simmer, cover & cook for 30 minutes.

2. Add the stock & couscous & simmer for 10 minutes. Stir in the chickpeas & lentils. Heat through for 3-5 minutes. Season & add the herbs. Stir & serve immediately with yogurt garnish if using.

*Recipe calculations are without the optional greek yogurt garnish. Calculate separately using your meal diary & nutrition database.

Macro info per serving

Protein
21g

Carbs
63.5g

Fat
9g

Energy
419Kcal

Quinoa Jar Lunch

Quinoa Jar Lunch

Serves: 2

Shopping & Ingredients List:

1 small Cauliflower, in small florets

2 tbsp Olive Oil

200g can Mixed Beans, drained & rinsed

50g Quinoa

1 small Pepper, finely chopped

20g Pistachios, chopped

1 tsp Smoked Paprika

1 tsp Ground Cumin

1 Lemon, zest & juice only

2 tbsp Fresh Coriander, chopped

14g Fresh Parsley, chopped

Salt & Pepper to season

Method

1. Preheat the oven to 210c (190 fan), 400f, gas mark 6. 

2. In a bowl toss the cauliflower florets in 1 tbsp of the olive oil, the cumin, paprika & seasoning. Place on a non-stick baking tray & roast for 15-20 minutes. Set aside to cool.

3. Cook the quinoa according to packet instructions. Normally takes 15-18 minutes. Drain well & rinse under cold running water. Once dry mix with the lemon juice, parsley & seasoning.

4. In 2 mason jars, create layers of quinoa, beans, pistachios, cauliflower. Mix the remaining olive oil with the lemon juice, zest & coriander. Pour over the two jars. Seal & store in the fridge overnight.

Macro info per serving

Protein
17g

Carbs
51g

Fat
21.5g

Energy
466Kcal

Signature Savoy

Signature Savoy

Serves: 1

Shopping & Ingredients List:

4 large Savoy Cabbage Leaves

250ml Vegetable Stock

50g Tempeh, in thin strips

1 small Red Onion, finely sliced

1 tsp Coconut Oil

100g Red Cabbage, finely shredded

½ Orange, segmented

1 tbsp Fresh Chives, chopped

pinch of Salt

Dressing

100g Soy Yogurt or plant-based yogurt

½ tbsp Fresh Parsley, chopped

pinch Ground Cinnamon

few drops Walnut Oil

Salt & Pepper to own taste

Method

1. Cut out the thick stalks out of the savoy leaves. Heat the stock in a saucepan & blanch the leaves for about 2 minutes over a medium heat. Remove the leaves from the pan, plunge into ice cold water, drain & pat dry.

2. Add the tempeh & coconut oil to a non-stick frying pan. Saute the tempeh over a high heat. Add the onions & fry until the onions are transparent. Remove from heat & cool to room temperature or even chill in the fridge.

3. Put the red cabbage in a bowl & sprinkle with salt. Toss thoroughly. Mix the orange segments & any juice with the cabbage. Fold in the chives.

4. Make the dressing by whisking together in a bowl the dressing ingredients & season to own taste.

5. Lay the cabbage leaves onto a clean worktop or board. Fill along the centre wth the cabbage mix leaving enough room to roll them up & secure with kitchen string. Wrap each cabbage roll in kitchen paper, foil or clingfilm & pack for lunch. Carry the dressing in a separate container.

Macro info per serving

Protein
18g

Carbs
44g

Fat
15g

Energy
383Kcal

Spicy Chickpea & Red Pepper Soup

Spicy Chickpea & Red Pepper Soup

Serves: 4

Shopping & Ingredients List:

2 tbsp Olive Oil

1 medium Onion, finely diced

4 Garlic Cloves, crushed

3 medium Tomatoes, skinned & chopped

400g jar Roasted Red Peppers, drained & chopped

1 ltr Vegetable Stock

400g can Chickpeas, drained & rinsed

1 tsp Stevia

2 tsp Red Wine Vinegar

2 tsp Ground Cumin

1 tsp Chilli Powder

1 Red Chilli, finely diced

1 tbsp Red Pesto

Fresh Mint Leaves to garnish

Method

1. Heat the oil in a large saucepan over a medium heat. Add the onion & cook for 2-3 minutes.

2. Add the chilli, chilli powder, garlic & cumin & cook for 1 minute, stirring.

3. Stir in the tomatoes, red peppers, pesto, stock & bring to a simmer. Cook for 10 minutes, then add the chickpeas, stevia, vinegar. Cook for a further 5-10 minutes before serving with mint garnish.

Macro info per serving

Protein
13.3g

Carbs
44.8g

Fat
14.6g

Energy
364Kcal

Kickstart Curried Lentil Soup

Kickstart Curried Lentil Soup

Serves: 6

Shopping & Ingredients List:

450g Dry Lentils, rinsed

2 tbsp Olive Oil

1 tsp Garlic, minced

1 large Celery Stalk, chopped

200g can Chopped Tomatoes

2 ltr Vegetable Stock

1 tsp Ground Cumin

1 Onion, diced

1 tsp Salt

Pepper to own taste

Method

1. In a large saucepan, or stockpot, heat the olive oil over a medium heat. Add the garlic & cook for 1 minute. Stir in the onion & celery & cook until tender, about 6-8 minutes.

2. Add the lentils, tomatoes, stock, spices & seasoning. Bring the soup to a boil. Reduce the heat & simmer, covered, for 35-40 minutes. 

3. Blend the soup smooth. Serve hot.

Macro info per serving

Protein
18.3g

Carbs
52.2g

Fat
7.3g

Energy
348Kcal

Black Bean Avocado Tacos

Black Bean Avocado Tacos

Serves: 4

Shopping & Ingredients List:

2 ripe Avocados, flesh only

1 tsp Garlic, minced

pinch Ground Cumin

2 tbsp Lime Juice

4 Flour Tortillas

200g can Black Beans, drained & rinsed

large handful Shredded Lettuce

4 medium Tomatoes, finely diced

10g Fresh Coriander, chopped

1 Chilli, finely diced

Method

1. Place the avocado in a bowl & mash with a fork. Stir in the garlic, lime juice & cumin.

2. Spoon the avocado mixture down the centres of the tortillas & top with black beans. 

3. Combine the remaining ingredients in a bowl & top the tortillas with the lettuce-tomato mix. Roll up the tortillas & either serve immediately or wrap for use as packed lunches.

Macro info per serving

Protein
9.5g

Carbs
45.5g

Fat
16.75g

Energy
371Kcal

Rustic Bean & Pasta Soup

Vegan Lunch Recipes - Rustic Bean & Pasta Soup

Serves: 4

Shopping & Ingredients List:

60g Dried Pasta

400g can Mixed Beans, drained & rinsed

400g can Chopped Tomatoes

2 medium Onions, finely diced

2 Garlic Cloves, crushed

3 Celery Sticks, chopped

2 Carrots, sliced

900ml Vegetable Stock

4 tbsp Fresh Parsley, chopped

Salt & Pepper to taste

Optional Garnish

4 tbsp Mozzarella, grated*

*vegan if garnish omitted

Method

1. Place the onion, garlic, celery, carrots, tomatoes & stock in a large saucepan. Bring to the boil, reduce the heat & simmer for 15 minutes.

2. Stir in the pasta & cook for a further 10+ minutes until the pasta is tender. Add the beans & heat through. 

3. Stir in the parsley & season to own taste. Serve immediately. Garnish with mozzarella if using.

Macro info per serving

Protein
12.75g

Carbs
46.25g

Fat
3.75g

Energy
270Kcal