During the week, lunches need to be quick to prepare and, for many, easily transported to workplaces. 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 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.
- 1 whole onion
- 1-2 garlic cloves
- 1 cup chickpeas
- 1 whole pepper, or 2-3 small sweet peppers
- 1 tbsp of garam masala
- 1 tbsp of cumin
- 1/2 tsp of chilli powder
- 1 tbsp of tomato puree
- 1 cup of water
- 1 tbsp of chopped coriander
- 1 tbsp of brown sugar
- Pinch of salt
- Ciabata or bread of choice
- Lemon juice
- 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.
- Add chickpeas and chopped pepper, along with the garam masala and the cumin.
- 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.
- Once cooked, add the chopped coriander and brown sugar to the mixture, and stir it in.
- 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.
- Toast the bread if desired for added crunch.
Recipe courtesy of Rebecce Bellingham of Vegan Scran.
- 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 soya milk
- 5 tbsp olive oil
- 2 rounded tbsp wholemeal 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 meat-free bacon (e.g. VBites Tempeh Rashers) – chopped up (optional)
- 1 handful freshly chopped parsley (optional)
- Gently fry the onions in the oil for approx 10 mins. Stir the flour into the onions and cook for a further 2 mins.
- Add the soya milk slowly, stirring constantly, until it starts to thicken.
- Add the rest of the ingredients (except the fresh parsley) and stir on low heat until the dairy-free cheese melts into the mixture.
- Cook the pasta in large pan. Drain and stir the pasta into the cheese mixture.
- Serve sprinkled with parsley.
Image copyright Ina Todoran/CC BY-NC-ND 2.0
- 2 large potatoes (baking potatoes are ideal)
- olive oil
- fine sea-salt
- Clean the potatoes and remove any skin blemishes. Cut each potato lengthwise into thick wedges.
- 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.
- Pour a small amount of olive oil into a small bowl and place each wedge in the oil until coated. (Alternatively, brush the oil on with a pastry brush, if you have one).
- Place the oiled wedges on a baking sheet, or the grill pan and place under a pre-heated grill.
- Cook for 10-15 minutes with the grill on high. The finished potatoes should be golden brown and cooked right through.
- 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.