Category Archives: Lunch

Lunch

During the week, lunches need to be quick to prepare and, for many, easily transported to university or college. Sandwiches can be made with a choice of breads such as a standard sliced loaf, rolls, wraps or a baguette (just check for milk proteins) and dairy-free margarine such as Vitalite or Pure, both of which can be found in supermarkets. For fillings, try yeast extract and tomato, peanut butter, dairy-free cheese and pickle, avocado and veggie bacon, cheatin’ ham and mustard, houmous and salad, veggie sausage and mustard, or mushroom paté and cucumber. (The faux meats, dairy-free cheese and paté can be found in health food shops.)

Soup

Soup is a great standby. Many tinned and fresh soups in supermarkets are suitable for vegans. Baxters labels which of its soups are suitable for vegans – and so does the Co-op and Sainsburys. Look out for Amy’s soups in supermarkets. Of course, it is easy to make your own. There are thousands of vegan soup recipes, but here are two to try.

Lunch

During the week, lunches need to be quick to prepare and, for many, easily transported to university or college. Sandwiches can be made with a choice of breads such as a standard sliced loaf, rolls, wraps or a baguette (just check for milk proteins) and dairy-free margarine such as Vitalite or Pure, both of which can be found in supermarkets. For fillings, try yeast extract and tomato, peanut butter, dairy-free cheese and pickle, avocado and veggie bacon, cheatin’ ham and mustard, houmous and salad, veggie sausage and mustard, or mushroom paté and cucumber. (The faux meats, dairy-free cheese and paté can be found in health food shops.)

Soup

Soup is a great standby. Many tinned and fresh soups in supermarkets are suitable for vegans. Baxters labels which of its soups are suitable for vegans – and so does the Co-op and Sainsburys. Look out for Amy’s soups in supermarkets. Of course, it is easy to make your own. There are thousands of vegan soup recipes, but here are two to try.

Super saucy chickpea masala sandwich

Serves 3.

  • 1 whole onion
  • 1-2 garlic cloves
  • 1 cup (250ml) chickpeas
  • 1 whole pepper, or 2-3 small sweet peppers
  • 1 tbsp of garam masala or curry powder
  • 1 tbsp of cumin
  • 1/2 tsp of chilli powder
  • 1 tbsp of tomato puree
  • 250ml water
  • 1 tbsp of chopped coriander
  • 1 tbsp of brown sugar
  • Pinch of salt
  • Ciabata or bread of choice
  • Avocado
  • Lemon juice

Method

  1. Chop the onion and garlic cloves and place them in a pan, alongside a small amount of your oil of choice. Cook until they begin to caramelise.
  2. Add chickpeas and chopped pepper, along with the garam masala and the cumin.
  3. Add the chilli powder, tomato puree and a small amount of water. Stir all of the ingredients together, and simmer until the chickpeas are cooked, and the mixture has thickened to the consistency of spread.
  4. Once cooked, add the chopped coriander and brown sugar to the mixture, and stir it in.
  5. Make a simple guacamole by mashing an avocado with a little lemon juice and spread on one half of the ciabatta, then add on the masala filling.
  6. Toast the bread if desired for added crunch.

Recipe courtesey of Rebecce Bellingham of Vegan Scran.

Spanish no-melette

7026604587_da3274bd1f_bServes 1-2.

  • 1 medium sized potato – cooked but still firmish and sliced
  • 1 onion – peeled and finely chopped
  • 2 heaped tbsp chickpea (gram) flour
  • 75-100ml cold water
  • Fresh ground black pepper
  • Celery salt – a couple of shakes
  • Vegetable oil to fry

Method

  1. Put the flour, celery salt and pepper in a bowl and slowly stir in enough water to make a smooth batter. It should be thin enough to pour easily from the bowl.
  2. Put enough oil in a frying pan to fry the onion, then add the cooked, sliced potato (add a little more oil if needed).
  3. When heated through, pour on enough batter mixture to just cover the bottom of the frying pan and around the potato.
  4. Cook for a couple of minutes, then ease away from the edge and flip over with a wide spatula. If the frying pan is too big to do this easily, slide the no-melette onto a plate and flip over this way instead (be careful of the hot oil).
  5. Fry the second side for a further few minutes.
  6. Enjoy as a light lunch with fried mushrooms and fresh tomatoes with chopped parsley or a green salad.

Macaroni cheese

Serves 4.

  • 350g macaroni or penne
  • 100g of melting dairy-free cheese (e.g. Vegusto No-Moo Melty) – chopped up
  • 3 onions – peeled and finely chopped
  • 500ml unsweetened dairy-free milk
  • 5 tbsp vegetable oil
  • 2 rounded tbsp flour
  • 1 tsp mixed herbs
  • 1 lemon – finely scraped zest from outer skin and juice
  • 2 heaped tbsp nutritional yeast flakes (available from health food shops)
  • 1 tsp chilli flakes
  • 2 tsp ground black pepper
  • 1 packet VBites rashers (available from most health food shops) – chopped up (optional)
  • 1 handful freshly chopped parsley (optional)

Method

  1. Gently fry the onions in the oil for approx 10 mins. Stir the flour into the onions and cook for a further 2 mins.
  2. Add the dairy-free milk slowly, stirring constantly, until it starts to thicken.
  3. Add the rest of the ingredients (except the fresh parsley) and stir on low heat until the dairy-free cheese melts into the mixture.
  4. Cook the pasta in large pan. Drain and stir the pasta into the cheese mixture.
  5. Serve sprinkled with parsley.

Tomato soup

    • bell-pepper-soup-1234763_960_7202x 400g tins of chopped tomatoes
    • 250ml of vegetable stock
    • 1 garlic clove – peeled and diced
    • 1 small onion – peeled and diced
    • 1 tsp dried oregano/basil
    • 1 tbsp tomato puree
    • 2 tbsp olive oil
    • Black pepper to season
    • 1 tbsp dairy-free cream (e.g. Alpro or Oatly)

Method

    1. In a medium-sized pan, fry the onion and garlic in olive oil until soft.
    2. Add the tomatoes and the rest of the ingredients, then stir and bring to the boil.
    3. Cover and simmer for at least 20 minutes or until you are ready to eat.
    4. Blend the soup in a food processor or mash with a potato masher.
    5. Serve hot with crusty bread.

Garlic mushrooms with butter beans

  • 3922205288_d081c7371b_b1 small onion – peeled and finely chopped
  • 5 garlic cloves – peeled and crushed
  • 3 tbsp vegetable oil
  • 450g button mushrooms – sliced
  • 1tsp ground coriander
  • 200g tin of butter beans
  • 2 tbsp water
  • Fresh parsley
  • Black pepper

Method

  1. Sauté the onion and garlic in 1 tbsp of the vegetable oil.
  2. Add the button mushrooms and cook until softened.
  3. Add 2 more tbsp vegetable oil, ground coriander, freshly ground black pepper, butter beans (drained) and water.
  4. Cook on a very low heat for around 20 minutes, stirring often and adding more water if necessary.
  5. Best served chilled, lavishly garnished with sprigs of parsley, with toasted ciabatta.

Potato wedges

  • potato-wedges-843311_960_7202 large potatoes (baking potatoes are ideal)
  • Vegetable oil
  • Fine sea-salt

Method

  1. Clean the potatoes and remove any skin blemishes. Cut each potato lengthwise into thick wedges.
  2. Place the potatoes in a saucepan with enough water to cover them. Bring the water to the boil, cook for a further 5 minutes, then remove them from the water with a slotted spoon.
  3. Pour a small amount of oil into a small bowl and place each wedge in the oil until coated.
  4. Place the oiled wedges on a baking sheet, or the grill pan and place under a pre-heated grill.
  5. Cook for 10-15 minutes with the grill on high. The finished potatoes should be golden brown and cooked right through.
  6. Sprinkle with sea-salt and serve with ketchup, hummus, guacamole or a topping of your choice.

You can spice up your wedges by adding fresh herbs, toasted sesame seeds or mustard.

Baked ratatouille

Rose E ratatouilleServes 2-3.

  • 1 large red onion – peeled and cut into chunks
  • 1 large courgette – cut into chunky pieces
  • 1 large aubergine – cut into chunky pieces
  • 2 red peppers – de-seeded and cut into chunks
  • 2 yellow peppers – de-seeded and cut into chunks
  • 8 garlic cloves – peeled
  • Juice of ½ lemon
  • 1 tbsp olive oil
  • Black pepper
  • 400g ripe tomatoes
  • Several sprigs of fresh basil

Method

  1. Put all the vegetables into a roasting tray, sprinkle with the lemon juice, oil and pepper. Mix well.
  2. Bake, uncovered, in the oven at 180C or Gas Mark 4 for 20 minutes, giving the vegetables a stir halfway through.
  3. Add the tomatoes and cook for a further 15-20 minutes.
  4. Tear the basil over the top, and serve on pasta or with crusty bread to mop up the juices.

Leek and potato soup

white_soupServes 2.

  • 1 large leek – cleaned and sliced
  • 2 medium potatoes – peeled and chopped
  • 1 litre vegetable stock (2 stock cubes dissolved in 1 litre of boiling water)
  • Vegetable oil
  • Black pepper
  • Fresh parsley (optional)

Method

  1. In a little vegetable oil, fry up the leek.
  2. Add the potatoes and fry for 2 minutes, stirring, then add the vegetable stock.
  3. Cover and boil until the potatoes are soft. Allow to cool.
  4. Season with pepper and chopped fresh parsley, if desired, and blend.

Hearty pumpkin soup

pumpkin-soupServes 4.

  • 1 onion – peeled and chopped
  • 450g pumpkin or butternut squash – peeled, deseeded and chopped
  • 350g potato – peeled and chopped
  • 125g red lentils
  • 1 red chilli – deseeded and chopped
  • 1.5 litres vegetable stock (2-3 stock cubes dissolved in 1.5 litres boiling water)
  • 2 tbsp vegetable oil

Method

  1. Fry the onion in the oil with the red chilli for 2-3 minutes. Add the pumpkin or squash and potato.
  2. Reduce the heat, cover and cook for 5 minutes.
  3. Add the stock, bring to the boil and allow to simmer, covered, for 10 minutes.
  4. Add the red lentils and bring back to the boil.
  5. Simmer covered for another 8-10 minutes. Allow to cool and blend.
  6. Reheat and serve with crusty bread.

Pub-style weekend lunch!

burgerServes 1.

  • 1-2 vegan burgers (such as Fry’s, VBites or Linda McCartney’s)
  • 1-2 bread rolls (most are vegan, but check ingredients)
  • 150g frozen oven chips or potato wedges (most are vegan, but check ingredients)
  • 1/2 small onion – peeled and finely chopped
  • Dairy-free cheese – thinly sliced
  • 1/2 tbsp vegetable oil
  • Small salad (such as lettuce, onion, red pepper, olives, etc)
  • Ketchup, brown sauce or barbecue sauce (optional)

Method

  1. Cook the oven chips or potato wedges as directed on the packet.
  2. Grill the burgers as directed on the packet.
  3. Fry the onion on a low heat in the vegetable oil until brown.
  4. Place the burgers inside the buns, with the sliced cheese, cooked onions and sauce of your choice.
  5. Serve with the chips or potato wedges and the salad.