5 Veganuary Suppers

Emma Brown - Nutritionist | 01 Jan, 2020

If you're giving Veganuary a try, or even if you're already well experienced with plant-based diets, here's some tasty recipes to try. We've put together 5 easy, vegan friendly recipes which prove you don't need meat or dairy for flavour!

Vegan recipes

Vegan meals

Courgette and Pea Pesto Pasta

Serves 6 - 537 kcals per serving

Kcals 537
Fat 32g
Sat fat 5.8g
Carbs 44.7g
Sugar 3.9g
Fibre 9.5g
Protein 15g
Salt 0.9g

Ingredients

  • 50g pine nuts
  • 100g brazil nuts
  • 1 small avocado, flesh only
  • 4 tbsp olive oil
  • Large handful of fresh basil
  • Large handful of fresh parsley
  • 2 garlic cloves, crushed
  • Juice of 1 lemon
  • 1 tsp salt
  • 1 tsp black pepper
  • 100ml water
  • 360g wholewheat penne, dried
  • Frylight
  • 2 medium courgettes, sliced
  • 200g frozen peas

Method

  1. Put the nuts into a food processor and blitz until they are finely chopped.
  2. Add the avocado, olive oil, parsley, lemon juice, salt and pepper, and blend until well combined.
  3. Add the water and blitz until smooth and creamy. If it's too thick, add a little extra water until it's a creamy pesto consistency.
  4. Once you've made your pesto, bring a pan of water to the boil and add the pasta. Cook for 12-14 minutes until the pasta is cooked through, but not mushy.
  5. Meanwhile, put a large frying pan over a medium heat and spray with Frylight. Once hot, add the courgette slices and cook for 5 minutes, turning regularly to ensure they don't burn.
  6. When the pasta has a few minutes left, add the peas to warm through.
  7. Drain the pasta and peas once cooked and add to the courgette, along with the pesto. Mix well and warm through for 2-3 minutes until piping hot.
  8. Serve garnished with a few basil leaves.

Vegan meals

Cauliflower, Chickpeas and Tomato Curry

Serves 4 - 451 kcals per serving

Kcals 451
Fat 14.2g
Sat fat 7.5g
Carbs 67.3g
Sugar 10.9g
Fibre 9.3g
Protein 14.9g
Salt 1g

Ingredients

  • 1 large cauliflower head, cut into florets
  • 1 tbsp olive oil
  • 1 medium onion, diced
  • 2 garlic cloves, crushed
  • 1 inch piece of fresh ginger, finely chopped
  • 1 tbsp tomato puree
  • 400g tin chopped tomatoes
  • 400ml tin lighter coconut milk
  • 1 tsp ground cumin
  • 1 tsp ground garam masala
  • 1 tsp ground hot curry powder
  • ½ tsp salt
  • 400g tin of chickpeas, drained
  • 600g cooked rice (wholegrain is best)
  • Small handful of fresh coriander, chopped

Method

  1. Bring a pan of water to the boil and cook the cauliflower florets for 6-8 minutes.
  2. Meanwhile, place a frying pan over a medium heat and add the oil.
  3. Once hot, add the onion and cook for 2-3 minutes until starting to soften. Add the garlic and ginger and cook for a further 2 minutes.
  4. Next, add the tomato puree and cook for 1 minute, then add the chopped tomatoes, coconut milk, spices and salt.
  5. Drain the cauliflower and add to the sauce, along with the chickpeas. Reduce the heat to low and simmer for 10 minutes.
  6. Serve with 150g cooked rice per person, garnished with fresh coriander.

Vegan meals

Red Lentil Dahl

Serves 4 - 459 kcals per serving

Kcals 459
Fat 15.1g
Sat fat 7.3g
Carbs 59.6g
Sugar 10.5g
Fibre 17g
Protein 23.4g
Salt 1.7g

Ingredients

  • 1 tbsp of olive oil
  • 1 medium onion, diced
  • 2 garlic cloves, crushed
  • 1 inch piece of fresh ginger, finely chopped
  • 400g tin chopped tomatoes
  • 1 tsp ground cumin
  • 1 tsp ground coriander
  • 1 tsp ground turmeric
  • 1 tsp paprika
  • ½ tsp salt
  • 400ml tin lighter coconut milk
  • 300g dried red split lentils
  • 600ml water
  • 8x Sharwoods poppadoms
  • 4 slices of fresh lime

Method

  1. Place a frying pan over a medium heat and add the oil.
  2. Once hot, add the onion and cook for 2-3 minutes until starting to soften. Add the garlic and ginger and cook for a further 2 minutes.
  3. Add the chopped tomatoes, spices, salt, coconut milk, water and lentils, and combine well. Bring to the boil, then reduce the heat to low and simmer for 25-30 minutes until the lentils are tender.
  4. Serve the dahl garnished with fresh coriander and a slice of lime, with 2 poppadoms per person.

Vegan meals

Falafel Salad Wrap

Serves 4 - 513 kcals per serving

Kcals 513
Fat 18.1g
Sat fat 2.9g
Carbs 67.7g
Sugar 6g
Fibre 9.5g
Protein 17g
Salt 1.2g

Ingredients

  • 1½ x 400g tin chickpeas, drained
  • 1 small onion, chopped
  • 3 garlic gloves, crushed
  • 1 red chilli, chopped
  • 1½ tsp ground cumin
  • 1½ tsp ground coriander
  • 75g flour
  • Pinch of salt
  • 1 tsp black pepper
  • Handful fresh coriander
  • Handful of fresh parsley
  • Vegetable oil
  • 8 mini tortillas
  • 4 handfuls of spinach
  • 1 small red onion, diced
  • 1 medium tomato, finely chopped
  • 4 heaped tbsp dairy free yogurt
  • Juice of ½ lemon

Method

  1. Put the chickpeas, onion, garlic, chilli, spices, flour, salt, half the black pepper and fresh herbs – setting aside a little coriander – into a food processor, and blend until the mixture forms a paste.You may need to add a little water to help it combine - but don't add too much.
  2. Pour 1cm of oil in a large frying pan and heat until very hot, but be careful not to burn it. Meanwhile, shape the falafel mixture into 24 small balls.
  3. Fry each ball in the oil for 2 minutes on each side, until crisp. Set aside on some kitchen roll to drain excess fat. If necessary, once drained, put the falafels in a pre-heated oven to keep warm while you finish the batch.
  4. Make your yogurt dressing by mixing the yogurt, lemon juice and ½ tsp of pepper.
  5. Prepare your wraps by topping each tortilla with some spinach, followed by 3 falafel bites and top with chopped tomato, red onion and coriander. Drizzle over some yogurt dressing and enjoy.

Vegan meals

Tofu and Rice Stir Fry

Serves 2 - 518 kcals per serving

Kcals 518
Fat 21.3g
Sat fat 3.5g
Carbs 50g
Sugar 17.4g
Fibre 13.3g
Protein 29.4g
Salt 2.2g

Ingredients

  • 1 tbsp toasted sesame oil
  • 1 small onion, diced
  • 300g tofu, chopped into cubes
  • 2 garlic gloves, crushed
  • 1 red chilli, chopped
  • 10 asparagus spears
  • 1 carrot, finely sliced lengthways
  • 1½ tbsp hoisin sauce
  • 1 tbsp reduced salt soy sauce
  • 3 spring onions, roughly chopped
  • 220g packet of ready cooked pearl barley & mixed wholegrains

Method

  1. Place a wok over a medium-high heat and heat 2 tsp of the sesame oil. Once hot add the onion and cook for 2-3 minutes until starting to soften.
  2. Meanwhile, place a frying pan over a medium heat and heat the remaining tsp of the sesame oil. Cook the tofu for 5-6 minutes, turning regularly, until golden all over.
  3. Add the garlic and chilli to the onion and cook for a further 2 minutes, then add the asparagus and carrot and cook for 3-4 minutes.
  4. Add the tofu and spring onions to the wok, along with the sauces and combine well. Heat through for 2 minutes.
  5. Heat the pearl barley & grain pack according to packet instructions and serve topped with the tofu stir fry mix.

Nutritionist Emma Brown (ANutr), MSc Human Nutrition is passionate about how food science applies to the human body, and how the nutrients in what we eat affect us and ultimately have an impact on our health.