4 Healthy Vegan Dinner Recipes Worth Making
There’s so much more to being vegan than just eating ‘salad’
Vegan fare is often – incorrectly – perceived as being ‘rabbit food’. These recipes prove that plant-powered high-protein meals can be damn tasty, too.
Time to veg out!
Kale, Fennel, Avocado and Almond Salad
– 1⁄2 bunch kale, stems removed and leaves torn
– 1 small bulb fennel, thinly sliced, fronds reserved for garnishing
– 1 avocado, sliced
– 70g roasted almonds, roughly chopped
Green dressing ingredients
– 2 spring onions, thinly sliced Juice of 1 lemon
– 1 clove garlic, roughly chopped
– 75ml extra-virgin olive oil
– 1⁄2 avocado, chopped
– 1 tsp raw honey
– 1⁄4 cup basil, roughly chopped
– Himalayan salt
– Freshly ground black pepper
1. To make the green dressing, purée all the ingredients together with a stick blender or in a food processor. Taste and adjust with more seasoning, honey or lemon juice.
2. Combine the kale with about half of the dressing in a large bowl. Use your hands to work the dressing into the kale – it will soften slightly.
3. Add the fennel, more dressing and a couple of pinches of salt, then toss again.
4. Add the avocado and almonds and toss gently one last time. Drizzle the salad with the remaining dressing and garnish with the fennel fronds.
SERVES 4. Per serving: 1 672kJ, 37g fat (4.5g sat fat), 18g carbs, 40mg sodium, 9g fibre, 7g protein
Socca ‘Pizza’ With Veg
– 1 cup chickpea flour 1 tsp apple-cider vinegar
– 2 tbsp coconut oil, extra
– 1⁄2 tsp sea salt
– 75g Kalamata olives, halved
– 3 tbsp pesto
– 1 handful asparagus, grilled or blanched 1 handful greens or herbs
– Squeeze of lemon juice
– A few shavings Parmesan (for the non-vegans)
1. Place the flour and vinegar in a bowl with 300ml water and whisk until combined. Cover with a tea towel and allow to rest at room temperature overnight (24 hours is even better). It should bubble slightly and become lighter and airier. Whisk in the oil and the salt until the mixture forms a thin, smooth batter.
2. Heat a little oil in a large non-stick frying pan over a medium-high heat. Pour in the batter and swirl to evenly coat the pan. Toss in the olives. Cook, flipping once the batter comes away from the side (about three minutes). Cook for an extra two minutes on the other side.
3. Smear your pizza with pesto and layer on the asparagus as well as the greens, Parmesan and a little lemon juice.
SERVES 2. Per serving (without Parmesan): 1 029kJ, 17g fat (8g sat), 17g carbs, 2 555mg sodium, 3g fibre, 7g protein
Fresh Spring Rolls
– 3 small red cabbage leaves, shredded
– 2 courgettes
– 1⁄4 red pepper
– 1⁄4 yellow pepper
– 2 baby carrots,
– 3 spring onions
– 1⁄2 an avo
– 3 sheets rice paper
Dipping sauce ingredients
– 1 tsp peanut butter
– 1 tsp soy sauce
– Juice of one lime
– 1⁄2 tsp chilli paste
– 1⁄4 tsp coconut-blossom nectar (or agave or honey)
– 1⁄2 tsp fresh, finely chopped garlic
– 1⁄2 tsp fresh green chilli, seeds and pith removed, finely sliced
1. Slice all vegetables and avo into long thin strips.
2. Pour room-temperature water into a large bowl. Soak one sheet of rice paper at a time for five seconds in the water. Remove and place
on a kitchen towel to soften for 10 seconds.
3. Divide the rest of the ingredients among the three rice-paper sheets and fold to make three large Thai spring rolls.
4. For the dipping sauce, combine all ingredients and taste to make sure all the flavours are balanced to your liking (add a little less chilli and garlic to start with – you can always add the rest in later).
5. Serve rolls with the sauce.
SERVES 1. Per serving: 1 546kJ, 17g fat (2.5g sat fat), 51g carb, 90mg sodium, 13g fibre, 12g protein
Fattoush With Glazed Aubergine And Crispy Pita
– 1 aubergine, sliced into 1.5cm-thick rounds
– 3 tbsp extra-virgin olive oil, divided
– 2 small wholemeal pitas, split and torn into bite-size pieces
– 1 tbsp pomegranate molasses (or concentrate)
– 1 small head romaine lettuce, cut into bite-size pieces
– 130g fresh parsley
– 130g fresh mint
– Pomegranate seeds to garnish
– 95ml extra-virgin olive oil
– 1 tbsp pomegranate molasses
– 1 tbsp white-balsamic or white-wine vinegar
– 1 tbsp fresh lemon juice
– 1⁄2 tsp minced garlic
– 1⁄2 tsp sumac, more to garnish
– 1⁄2 tsp salt
1. Mix the dressing ingredients together.
2. Preheat the oven to 200°C. Brush the aubergine with two tablespoons olive oil and lay in a single layer on a lined baking tray. Roast for 10 minutes.
3. Toss pita with remaining oil. After aubergine has roasted, turn it over. Spread pita on the other half of the tray and return tray to the oven for a further 10 minutes. Remove from oven; brush aubergine with molasses.
4. Toss the greens with dressing and divide among four bowls. Top each with aubergine and pita. Garnish with pomegranate seeds and sumac.
SERVES 4. Per serving: 1 423kJ, 3.5g sat fat, 5g protein
Looking for more #MeatFreeMonday recipes to try out? Make this 10-minute baby marrow, pesto and feta pasta, or whip up this delicious mushroom ‘cauli’ risotto. If you’re more into Asian flavours, try this fast and easy tofu stir-fry. YUM!