Easy Bean Burrito

Easy Bean Burrito

Serves: 4

Shopping & Ingredients List:

200g Peri-Peri Baked Beans

200g tin Kidney Beans, rinsed

1 Avocado, sliced

1 tsp Nutritional Yeast

½ tsp Smoked Paprika

1 Onion, finely chopped

1 tsp Tomato Puree

1 tsp Ground Cumin

½ Lime, juice only

100g Vegan Cheddar 'Cheese', grated

1 tbsp Olive Oil

4 tbsp Green Salsa

4 Flour Tortillas*

* use gluten-free if required

Method

1. Sprinkle lime juice over the avocado slices.

2. In a medium-size saucepan, heat the oil & gently fry the onion until soft. Add all the beans, spices, tomato puree, nutritional yeast & mix well. Gently heat through until hot.

3. Spread each flour tortilla with green salsa. Add the beans, avocado slices & grated cheese. Roll up & serve. 

Macro info per serving

Protein
12.2g

Carbs
50.6g

Fat
19.3g

Energy
426Kcal

BBQ Vegan Chicken

BBQ Vegan Chicken

Serves: 4

Shopping & Ingredients List:

For the Fish Sauce

2 tbsp Stevia

60ml fresh Pineapple Juice

2 tbsp Tamari Sauce*

Salt to own taste

Marinade

4 tbsp Tomato Puree

1 tbsp Vegan Fish Sauce

2-3 drops of Tabasco

2 tsp Maple Syrup

2 Garlic cloves, crushed

Chicken Steaks

150g x 4 Seitan Steaks

*use gluten-free if required

Method

1. To make the fish sauce - stir the water & sugar together in a bowl until the sugar dissolves. Add the pineapple juice, tamari, salt & mix well. Refrigerate in a sterilised glass jar or bottle with a lid for an hour or so. Can be stored in fridge for 3-4 days. Makes 7 tbsp of sauce.

2. In a bowl mix together the mariande ingredients & pour over the seitan steaks. Make sure each steak is thoroughly covered in marinade.

3. Cover the dish & store in fridge for 4 hours or more.

4. Oil the bbq grill. Place the steaks on the grill & cook for 5 minutes each side. Or heat an oven grill on high & grill each steak under the grill until cooked through.

5. Serve with fresh green salad.

Macro info per serving

Protein
39.2g

Carbs
15.8g

Fat
2.7g

Energy
245Kcal

Light Thai Green Curry

Light Thai Green Curry

Serves: 4

Shopping & Ingredients List:

600g Quorn Meat Free Chicken Pieces, defrosted

2 tbsp Light Soy Sauce

1 tbsp Coconut Oil

2 tbsp Green Thai Curry Paste

2 Shallots, finely chopped

1 Chilli, finely chopped

3 Garlic Cloves, crushed

400g Light Coconut Milk

125g Green Beans, trimmed & blanched

100g Courgette, cut into thin slices

1 Red Pepper, cut into thin strips

1 tbsp Lime Juice

28g Coriander, chopped

2 Spring Onions, thinly shredded

Method

1. Marinate the Quorn Meat Free Chicken Pieces in the light soy sauce for up to 30 minutes.

2. Heat the oil in a wok, add the green Thai curry paste & cook for 2 minutes stirring frequently.

3. Add the shallots, chilli & garlic & stir fry for 2 minutes. Stir in the marinated Quorn Pieces & fry for 1 minute.

4. Pour in the coconut milk & bring to a simmering point. Add the green beans, asparagus, courgettes & red pepper. Cook over a medium heat for 3-4 minutes, stirring continuously.

5. Stir in the fresh lime juice & half the chopped coriander.

6. Serve sprinkled with the remaining coriander & the spring onions. 

Macro info per serving

Protein
23g

Carbs
25.7g

Fat
15.5g

Energy
335Kcal

Spicy Lentil & Chickpea Stew

Spicy Lentil & Chickpea Stew

Serves: 4

Shopping & Ingredients List:

1 tbsp Coconut Oil

1 Onion, finely chopped

2 Garlic Cloves, crushed

2 Celery Stalks, diced

1 Green Pepper, chopped

150g Dried Red Lentils, rinsed

2 tsp Garam Masala

1 tsp Cumin Seeds

1 tsp Hot Chilli Powder

1 tsp ground Coriander

2 tbsp Tomato Paste

750ml Vegetable Stock*

400g tin Chickpeas, drained

Salt & Pepper to own taste

*use gluten free if required

Method

1. Heat oil in large saucepan over medium heat. Add onion, garlic, green pepper & celery. Fry gently for 10-12 minutes.

2. Stir in lentils & spices. Cook for 2-3 minutes stirring frequently. Add tomato paste, stock & chickpeas. Bring to a boil. Reduce heat, cover & simmer for 20 minutes.

3. Season with salt & pepper & serve immediately.

Macro info per serving

Protein
11g

Carbs
31.7g

Fat
7.7g

Energy
241Kcal

Mild Vegetable Chilli

Mild Vegetable Chilli

Serves: 4

Shopping & Ingredients List:

400g can Lentils

400g can Mixed Beans

1 tbsp Tomato Ketchup

2 large Onions, finely chopped

1 medium Red Pepper, finely chopped

2 tsp Olive Oil

150g Carrots, finely chopped

100g Mushrooms, finely chopped

200g Courgette, finely chopped

2 tsp Mild Chilli Powder

1 tsp Ground Cumin

1 tsp Dried Oregano

2 tsp Sugar

1 tsp Salt

400g can Chopped Tomatoes

Method

1. Heat the oil in a large pan, add the onions & cook for 5–8 minutes until they start to brown.

2. Add the red pepper, carrots, courgette & mushrooms, & cook a further 10 minutes.

3. Next, add the chilli powder, cumin, oregano & tomatoes. Mix well, then cook for a further 10 minutes, stirring regularly.

4. Add the lentils & beans with their water, ketchup, sugar & salt. Mix well & bring to a gentle bubble. Add a lid & simmer gently for 30 minutes, stirring regularly. Serve immediately.

Macro info per serving

Protein
17g

Carbs
49.5g

Fat
4g

Energy
302Kcal

Scrambled Tofu & Sweet Coriander Rice

Scrambled Tofu & Sweet Coriander Rice

Serves: 4

Shopping & Ingredients List:

400g Firm Tofu

250g Basmati Rice, rinsed

240g can Light Coconut Milk

15g Mixed Dried Mushrooms

120g Shitake Mushrooms, sliced

15g Fresh Ginger, grated

2 Garlic Cloves, minced

2 Spring Onions, finely chopped

1 Lemongrass Stalk, very finely chopped

2 tbsp Kecap Manis

1 tbsp Soy Sauce

1 tbsp Cornflour

½ Lime, juice only

1 Red Chilli, finely sliced

2 medium Tomatoes, chopped

3 tbsp Fresh Coriander, chopped

1 Kaffir Lime Leaf

2 tbsp Sesame Oil

Salt & Pepper to season

Method

1. Drain the tofu & wrap it in kitchen paper or a clean tea towel. Place a plate on top of the tofu & then add some weight e.g. a can of food. Leave it for 30 minutes & then drain away the excess liquid. Re-wrap the tofu in clean kitchen towel or a fresh tea towel & again press the tofu for 30 minutes using a plate & weight. Meanwhile add the dried mushrooms to a jug of 225ml of boiling water & leave to soak for 30 minutes.

2. In a medium saucepan combine the rice, coconut milk & 250ml of water. Add the kaffir lime leaf & season, bring to a boil, cover & simmer for 7 minutes. Turn off the heat with the lid still on & leave to steam for a further 10 minutes.

4. Meanwhile roughly crumble the tofu in a bowl, add the cornflour & mix. Heat 1 tbsp of the sesame oil in a frying pan or wok, until smoking & then add the tofu to stir fry for 5 minutes.

5. Drain the dried mushrooms & chop, reserving the liquid. Add the remaining oil to a new frying pan, or wok, & add the dried mushrooms, the shitake mushrooms, ginger, garlic, lemongrass & spring onions. Cook for 2 minutes.

6. Combine ¾ of the reserved mushroom stock with the kecap manis & soy sauce. Add to the mushroom pan along with the tofu & tomatoes & cook on high for 2-3 minutes until the liquid has reduced. Add the lime juice & season well. Serve with the rice & sprinkle the chopped coriander & chilli over the top.

Macro info per serving

Protein
18g

Carbs
76g

Fat
20.7g

Energy
562Kcal

Pepper & Pea Curry

Pepper & Pea Curry

Serves: 4

Shopping & Ingredients List:

400g can Baked Beans

200g can Mushy Peas

400g can Chopped Tomatoes

100g Mushrooms, sliced

2 large Onions, finely chopped

3 medium Mixed Peppers, sliced

1 tsp Hot Chilli Powder

2 tbsp Medium Curry Powder

1 tsp Olive Oil

Salt to season

plus 400g Cooked White Rice to serve

Method

1. In a large saucepan heat the olive oil over a medium heat before adding the onion, mushrooms & peppers. Season with salt & cook for about 10 minutes until the vegetables have softened.

2. Add the remaining ingredients to the saucepan, stir well & simmer for 30 minutes. Serve the curry with 100g of cooked white rice per person.

Macro info per serving

Protein
13.5g

Carbs
76.7g

Fat
2.5g

Energy
378Kcal

Hipster Pasta

Hipster Pasta

Serves: 2

Shopping & Ingredients List:

1 ripe Avocado

1 Lime, juice only

2 tbsp Fresh Basil, chopped

2 tbsp Olive Oil

2 tbsp Vegan Parmesan, grated

100g Pasta

Salt & Pepper to season

Method

1. Add the avocado flesh, lime juice, basil, olive oil & parmesan into a food processor & blend together.

2. Cook the pasta according to the packet instructions, drain & toss through the avocado sauce. Serve immediately.

Macro info per serving

Protein
13.5g

Carbs
48g

Fat
32.5g

Energy
539Kcal

Bad Boy Burger

Bad Boy Burger

Serves: 5

Shopping & Ingredients List:

300g Broccoli, in florets

400g can Chickpeas, drained & rinsed

2 tbsp Hemp Seeds

2 tbsp Soy Sauce

3 tbsp Sriracha Sauce

1 tbsp Dijon Mustard

2 Garlic Cloves

70g fresh Bread, roughly torn

80g Dried Breadcrumbs (Panko)

½ tsp Salt

8-10 pumps Coconut Oil Spray

Spicy 'Mayo'

70g Cashews

2 tbsp Sriracha Sauce

Method

1. Heat the oven to 200c (180 fan), 400f, gas mark 6. Line a baking sheet. Add the broccoli & lightly spray with coconut oil spray. Bake for 15 minutes.

2. Allow the rinsed chickpeas to air-dry, or pat with kitchen towel to remove excess water.

3. Add the cashews to a bowl & cover with freshly boiled water. Soak for 30 minutes.

4. Meanwhile add the broccoli, chickpeas, salt, soy sauce, 2 tbsp Sriracha, mustard, garlic cloves & half the fresh bread to a food processor. Blitz until smooth. Scrape down the sides & add the remaining fresh bread. Process again until everything is combined. The mixture will be very thick & stiff.

5. Put the mixture into a bowl & mix in the dried breadcrumbs. Form into 5 burgers. Prepare another baking tin by lightly spraying with coconut oil. Add the burgers to the tin. Bake for 15-20 minutes turning once halfway through the cooking time.*

6. Meanwhile drain the cashews & add to a blender along with the sriracha & 2½ tbsp of water. Blend to a thick 'mayonnaise'. Serve the burgers with 1-2 spoonfuls of spicy 'mayo'.

*the burgers can also be cooked on a bbq on a lightly greased grill.

Macro info per serving

Protein
14g

Carbs
45g

Fat
13g

Energy
353Kca

Cumin Masoor Dhal

Cumin Masoor Dhal

Serves: 4

Shopping & Ingredients List:

200g dry Red Lentils, rinsed & drained

½ tsp Black Mustard Seeds

½ tsp Cumin Seeds

4 Shallots, finely chopped

2 Green Chillies, finely chopped

1 tsp Turmeric

1 tsp Ground Cumin

½ tbsp Ground Coriander

1 tsp Salt

2 tsp Vegetable Oil

Optional Garnish

1-2 tbsp Fresh Coriander, chopped

Method

1. Use a medium-sized saucepan. Add the lentils & 850ml of water. Bring to the boil, reduce to a simmer & skim off any foam. Cook uncovered for 10 minutes, then reduce the heat, cover & cook for 45 minutes, stirring occasionally. Do not allow the lentils to stick to the base of the saucepan as they thicken.

2. Meanwhile heat a small saucepan over a medium heat. Add the oil & when the oil is hot, but not smoking, add the mustard & cumin seeds. Add the chillies & shallots. Cook, stirring, for 2-3 minutes before adding the turmeric, ground coriander & ground cumin. Cook, stirring, for another 30 seconds before adding this mixture to the cooked lentils. Mix well.

3. Serve immediately, garnished with fresh coriander if using.

Macro info per serving

Protein
12.5g

Carbs
33g

Fat
3g

Energy
209Kcal

Blushing Pasta

Blushing Pasta

Serves: 6

Shopping & Ingredients List:

450g Dried Pasta*

20 Cherry Tomatoes

2 medium Red Peppers, diced

100g Onion, diced

1 whole Garlic Bulb

1 tbsp Olive Oil

1 tsp Garlic Granules

1 tsp Dried Oregano

1 tsp Salt

2-3 Rosemary Spriggs

Pepper to own taste

6-10 Fresh Basil Leaves to garnish

*use gluten free if required

Method

1. Preheat the oven to 190c (170 fan), 375f, gas mark 5. 

2. Slice the top off the garlic bulb to sightly expose the cloves. Do not peel the bulb. Add the bulb & the vegetables to a non-stick baking tray. 

3. Drizzle everything with the olive oil & sprinkle over the salt, garlic granules, oregano & pepper. Lightly toss everything & spread out on the baking sheet. Pop on the rosemary spriggs & put the tray into the oven for about 50 minutes. Turn the vegetables halfway through the cooking time.

4. Meanwhile cook the pasta according to the packet instructions. Drain & rinse the pasta. Shake off excess water. Place the pasta into a big bowl. Add the vegetables & gently stir together.

5. Squeeze the garlic cloves out of their skins & add to the pasta. Serve immediately garnished with basil leaves.

Macro info per serving

Protein
11.8g

Carbs
64.3g

Fat
3.8g

Energy
339Kcal

Curried Lentil Soup

Curried Lentil Soup

Serves: 6

Shopping & Ingredients List:

450g Dry Lentils, rinsed & drained

2 tbsp Olive Oil

1 tsp Garlic, crushed

1 large Onion, chopped

2 Chillies, chopped

200g Tomatoes, chopped

1 Celery Stalk, chopped

1.8 ltr Vegetable Stock

1 tsp Ground Cumin

Salt & Black Pepper to season

Method

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

2. Add the lentils, stock, tomatoes, cumin & seasoning. Bring to a boil, reduce to a simmer, cover & continue to simmer for 35-40 minutes.

3. Liquidise in a blender until smooth. If necessary gently reheat before serving.

Macro info per serving

Protein
19.2g

Carbs
52g

Fat
7.2g

Energy
349Kcal

Puy Lentil & Spinach Burgers

Puy Lentil & Spinach Burgers

Serves: 4

Shopping & Ingredients List:

100g Potatoes, cubed

100g Baby Spinach Leaves

250g cooked Puy Lentils

1 medium Onion, chopped

100g Chestnut Mushrooms, chopped

2 tsp Fresh Parsley, chopped

50ml Almond Milk

1 tbsp Rapeseed Oil

Salt & Pepper to season

To serve

4 small Burger Buns

Small bag of Salad Leaves

1 large Tomato, sliced

4 tbsp Vegan Mayonnaise

Method

1. Bring a small saucepan of lightly salted water to the boil, add the potatoes & cook for 10 minutes until soft. Drain & return to the heat to dry out any remaining moisture. Shake the pan to prevent sticking.

2. Put the spinach in a microwave safe bowl & microwave for 90 seconds until wilted. Transfer to a sieve & using a fork push the moisture out. Dry on kitchen paper.

3. Put the lentils, potatoes, onion, mushrooms & seasoning into a food processor. Blitz until it’s a semi-smooth texture. Stir in the spinach, parsley & thyme together with the plant milk if the milk is necessary to bind the burger mix. Shape into 4 burgers.

4. Heat the oil in a large non-stick frying pan. Cook over a medium heat for 3 minutes each side. Spread each burger bun with the mayonnaise, add the burger, salad leaves & tomato slices & serve immediately.

Macro info per serving

Protein
17g

Carbs
67g

Fat
10.7g

Energy
433Kcal

Split Pea & Pepper Patties

Split Pea & Pepper Patties

Serves: 4

Shopping & Ingredients List:

250g Yellow Split Peas, rinsed clean

750ml Vegetable Stock

3 Garlic Cloves, unpeeled

3 Peppers, halved

1 Onion, quartered

1 tbsp Fresh Mint, chopped

2 tbsp Capers, drained

Salt & Pepper to season

1-2 tbsp Plain Flour, for dusting*

Olive Oil Spray

*use gluten-free if required

Method

1. Bring the stock to a boil in a large saucepan. Peel & half one of the garlic cloves & add to the pan with the split peas & cook for 40 minutes. If necessary drain, season with salt & pepper & leave to cool slightly.

2. Meanwhile preheat the oven to 200c (180 fan), 400f, gas mark 6.  Spray a non-stick roasting tin with the olive oil spray. Put the remaining unpeeled garlic cloves in the tin with the peppers & onion & roast for 20 minutes.

3. When cool enough to handle, squeeze the roasted garlic out of the skins. Chop the roasted vegetables.

4. In a large bowl mix the split peas, vegetables, mint, capers & garlic. Flour your hands & shape the mixture into 12 patties. Cover & chill in the fridge for at least 30 minutes, or until ready to cook.

5. Heat a non-stick frying pan & spray with the plive oil spray. Cook the patties in batches. Cook for 2-3 minutes on each side. Serve 3 patties per person. serve hot or cold. Can be used in packed lunches.

Macro info per serving

Protein
18g

Carbs
49g

Fat
3.2g

Energy
297Kcal

Hearty Bean Stew

Hearty Bean Stew

Serves: 4

Shopping & Ingredients List:

300g Passata

400g x 2 can Mixed Beans, drained & rinsed

300ml Vegetable Stock

1 Pepper, finely diced

1 Onion, finely diced

1 small Carrot, finely sliced

3 Garlic Cloves, crushed

2 tsp Hot Paprika

1 tsp Dried Oregano

2-3 tbsp Fresh Parsley, chopped

Salt & Pepper to season

Method

1. Place the onion, pepper, garlic & carrot in a large saucepan along with the dried oregano, paprika & seasoning & half the stock. Bring to a boil, cover & simmer for 5 minutes.

2. Stir in the passata, beans & remaining stock. Bring to a boil, cover & simmer for 15 minutes. Add more seasoning if required & serve with parsley to garnish.

Macro info per serving

Protein
16.7g

Carbs
48.5g

Fat
2g

Energy
279Kcal