Plant-Based Diet: Healthy Eating, Happy Living

A plant-based diet is a great way to eat a variety of delicious foods while reaping the health benefits of a diet rich in fruits, vegetables, whole grains, beans, and nuts. From grilled cauliflower wedges to roasted pumpkin and Brussels sprouts, there are countless tasty recipes to try. For breakfast, you could try peanut butter overnight oats or a berry-almond smoothie bowl. Lunch could be a quinoa avocado salad, roasted vegetable and black bean tacos, or spinach, sweet potato, and lentil dhal. For dinner, how about a sweet potato and cauliflower lentil bowl, roasted cauliflower steaks, or a black bean and quinoa bowl? There are plenty of options to choose from, so you can find the perfect plant-based recipe to suit your taste!

Salads and starters

Salads

• Chickpea and Olive Salad: A delightful and versatile salad with fresh and nutritious flavours, perfect for any season.
• Creamy German Cucumber Salad: Inspired by a traditional German dish, this salad features thinly sliced cucumbers with a creamy, tangy dressing and a hint of sweetness and dill.
• Black Rice Salad with Red Raisins & Cape Gooseberries: A harmonious blend of textures and tastes, perfect for a satisfying and refreshing meal.
• Southern German Potato Salad: A plant-based twist on a classic potato salad recipe, combining tender potatoes, tangy vinegar, and savory plant-based ingredients.
• Corn & Millet Summer Salad With Creamy Chickpea Sauce: Lemon and garlic in a tangy chickpea cream sauce, with corn, zucchini, basil, and tomatoes.
• Caribbean Salad with Guacamole: This salad combines the rich, baked sweetness of ripe plantains, the creamy goodness of guacamole, the freshness of tomatoes and onions, the heartiness of black beans, and the zesty tang of lemon juice.
• Greek Salad with Tofu "Feta": This Greek salad is great as a side with pizza or pasta, or served on its own with whole-grain bread. It features marinated tofu, arugula, spinach, and romaine lettuce, and Kalamata olives.
• Apple Fig Arugula Salad: The peppery arugula, toasted pecans, and mix of tart and sweet fruits in this salad make it a perfect side or a quick, easy meal on its own.
• Coleslaw with Healthy Creamy Dressing
• Moroccan Couscous Salad with Roasted Vegetables
• Quinoa Salad with Cauliflower
• Kale and Brussels Sprouts Salad
• Arugula, Orange Fennel Salad
• Middle Eastern Vegetable Salad
• Caprese Salad with Blackberry & Watermelon
• Broccoli Waldorf Salad
• Quinoa Salad with Mango Dressing
• Arugula, Orange and Beet Salad
• Roasted Potato Salad
• Sunshine Squash Salad
• Low Fat Broccoli Salad
• Cucumber Tomato Salad
• Lentil Cucumber Salad
• Green Goddess Dressing
• Roasted Potato & Green Bean Salad
• Roasted Yam, Onion and Mushroom Salad
• Quinoa Salad with Spicy Peanut Dressing
• Kale Salad with Oranges
• Quinoa Salad with Spinach
• Pomegranate Orange Quinoa Salad: A plant-based quinoa salad with a blend of colours, featuring pomegranate seeds, orange slices, fresh mint, and walnuts on a bed of greens.
• Mediterranean Coleslaw: A healthy slaw that makes a great side to many different dishes.
• Simple Salad with Beet Caesar Dressing: A colourful explosion of flavour and creamy goodness.
• Green Salad with Raspberries and Roasted Chickpeas: Every bite of this vibrant salad offers something fresh, whether it be the peppery flavour of arugula, the natural sweetness of red raspberries, or the savoury warmth of roasted chickpeas.

Soups

Plant-based soups are versatile, nutritious, and comforting. They can be served for dinner or lunch and are usually made in one pot, making them an easy option for any meal. Here are some delicious plant-based soup recipes to try:

Easy Plant-Based Lentil Soup

This simple yet hearty soup can be made in an instant pot or on the stovetop. It is a great way to include lentils, a good source of plant-based protein and fibre, into your diet.

Asian Vegetable Barley Soup

A flavourful soup combining barley with a variety of vegetables and Asian spices.

Lime and Mango Peanut Noodle Soup

A unique and refreshing soup with a tangy twist, perfect for those who enjoy a sweet and savoury combination.

Red Cabbage Soup with Caraway Seeds

A vibrant and colourful soup, packed with the goodness of red cabbage and the aromatic flavour of caraway seeds.

Roasted Tomato Pepper Bisque

A creamy and rich soup, highlighting the sweetness of roasted tomatoes and peppers.

Instant Pot White Bean Soup with Garlic, Mushrooms and Farro

This soup is a comforting and hearty option, made with white beans, garlic, and mushrooms, and topped with farro for added texture.

Creamy Curried Cauliflower Soup

A creamy and indulgent soup with the subtle spice of curry and the goodness of cauliflower.

Spring Asparagus, Pea, Zucchini Soup with Pesto

A celebration of spring vegetables, this soup combines asparagus, peas, and zucchini, finished with a drizzle of pesto.

Moroccan Harira Soup

A traditional Moroccan soup, this dish combines lentils and chickpeas with a blend of spices, including turmeric, cumin, and cinnamon. It is often served with bread or grains on the side.

Carrot Ginger Soup

Elegant and flavourful, this soup highlights the sweetness of carrots with a hint of ginger. It can be made by roasting or stovetop cooking the carrots, with the latter method resulting in a richer flavour profile.

Butternut Squash Soup

A classic winter comfort food, butternut squash soup can be made creamy and indulgent without the use of cream or butter. It is often seasoned with warming spices.

Chickpea Noodle Soup

A plant-based take on the classic chicken noodle soup, this comforting dish is perfect for chilly days and can be made in just 30 minutes.

Minestrone Soup

A traditional Italian soup, minestrone is packed with seasonal vegetables and beans. It can be customised with whatever vegetables you have on hand, making it a versatile option.

Detox Cabbage Soup with Turmeric and Ginger

This vegan and gluten-free soup is packed with nutrients and flavour. The addition of turmeric and ginger not only enhances the flavour but also adds anti-inflammatory properties.

Mushroom Barley Soup

A comforting and satisfying soup, combining hearty mushrooms, chopped vegetables, and tender pearl barley. It freezes well and can be made in large batches.

Curried Red Lentil Soup

A soul-warming soup, this dish combines creamy red lentils with aromatic curry spices, resulting in a blend of textures and flavours that is both satisfying and nutritious.

Roasted Red Pepper Tomato Soup

The simplicity of roasted red peppers and tomatoes creates a beautiful and smoky soup. It can be served with a white bean salad for a light yet filling meal.

Pasta and pizza

Pizza

Pizza is a versatile dish that can easily be adapted to suit a plant-based diet. The following recipes are all vegan-friendly and showcase the variety of pizza options available.

Pizza Bases

A good pizza base is essential, and there are several options to choose from. You can opt for a traditional dough base made with flour, yeast, water, and olive oil, or get creative with alternative bases such as parsnip, broccoli, or cauliflower. For gluten-free options, chickpea flour or cornmeal can be used as a base.

Toppings

The beauty of pizza is that you can top it with almost anything. For a classic option, you can choose simple toppings like marinara sauce, dried herbs, fresh basil, and vegan cheese. If you want to get more creative, try a Thai green curry pizza, a Mediterranean-style pita pizza with quick-pickled onions, or a grilled street corn pizza. Fruit can also be a delicious addition, such as figs, kiwis, oranges, or strawberries for a dessert pizza.

Pasta

Pasta is a staple food that can be easily adapted to fit a plant-based diet. Here are some recipes and tips to elevate your pasta game:

Sauces and Seasonings

• Red sauces, such as marinara, arrabbiata, or bolognese, are classic options that pair well with plant-based proteins like lentils or tofu.
• Creamy vegan sauces can be made with ingredients like mushrooms, lemon asparagus, Cajun spice, or hummus.
• Pesto is a great way to add flavor, and you can experiment with traditional basil pesto or creative variations like zucchini pesto.
• Don't skimp on seasoning your pasta water. Adding salt to the water ensures your pasta has flavor, and you can also add other ingredients like garlic or herbs.

Proteins and Vegetables

• Lentils, tofu, and beans are excellent plant-based proteins to include in your pasta dishes.
• Vegetables like broccoli, eggplant, zucchini, cherry tomatoes, spinach, and asparagus add both flavor and nutritional value.
• Olives, capers, and sun-dried tomatoes can provide a tangy, savory element to your pasta.

Cooking Tips

• When cooking dried pasta, wait for a rolling boil before adding the pasta to avoid mushy noodles that stick together.
• Undercooking your pasta slightly is a good idea if you plan to cook it further in a sauce or bake it in the oven.
• Saving some pasta water can be useful as it contains starch, which can help thicken sauces and make them stick better to the noodles.

Whether you're a pizza or pasta lover, there are endless possibilities to create delicious plant-based meals that are both satisfying and nutritious.

Curries and chillis

Tips for Making Plant-Based Curries and Chillis

• Versatility: Curries and chillis can be adapted to your dietary preferences and the ingredients you have on hand. Feel free to experiment with different vegetables, legumes, grains, and spices to find your favourite combinations.
• Nutrition: Many ingredients commonly used in curries and chillis, such as turmeric, garlic, ginger, and chilli peppers, offer various health benefits, including anti-inflammatory and antioxidant properties.
• Comfort Food: Curries and chillis are hearty and comforting, making them ideal for chilly days. Their savoury and aromatic qualities provide a sense of contentment and satisfaction.
• Batch Cooking: Many curry and chilli recipes are perfect for batch cooking. Prepare a large batch and enjoy the convenience of having ready-made meals for several days.

Plant-Based Curry Recipes

• One-Pan Cauliflower Curry with Coriander Cashew Pesto: A nourishing and hearty dish that is simple to prepare. The coriander cashew pesto is optional but adds a rich and creamy texture to the curry.
• Spinach and Coconut Curry: A wholesome and warming recipe that is a great way to include green vegetables in your diet. The addition of coconut milk gives it a delicious creamy texture.
• Creamy Coconut and Chickpea Curry: A flavoursome and hearty curry that freezes well, making it perfect for meal prep. Serve it with naan for obligatory dunking!
• Potato-Cauliflower Curry: A comforting dish where potatoes, cauliflower, and frozen peas soak up the complex flavours of a delicious homemade curry sauce. Adjust the cayenne pepper to your preferred level of heat.

Plant-Based Chilli Recipes

• Healthy Vegan Chilli: This recipe packs in plenty of vegetables without compromising on flavour. Serve it with rice or stuffed into jacket potatoes for a filling and satisfying meal.
• Hearty Vegan Red Bean Chilli: This chilli features generous amounts of red bell pepper and onion, fire-roasted tomatoes for smokiness, kidney beans for bulk, and millet for a subtle chewy texture.
• 8-Ingredient Slow-Cooker Chilli: This plant-based chilli is made with canned tomatoes, garlic, vegetarian chilli seasoning, and dried beans (kidney or pinto). Throw everything into your slow cooker and let it work its magic!
• Sweet Potato Chilli with Kale: A delicious and nutritious plant-based chilli made with sweet potatoes, kale, and a citrusy-spicy flavour from orange juice.

Vegan alternatives

A plant-based diet is centred around foods derived from plants, including fruits, vegetables, whole grains, legumes, nuts, seeds, and beans. While a plant-based diet may occasionally include animal products, vegans do not consume any animal-based products or by-products.

Dairy Milk Alternatives

Dairy milk can be replaced with almond, oat, or soy milk, which are rich in calcium and vitamin D without lactose. Barista blends are ideal for frothy lattes or creamier soups.

Butter Alternatives

Vegan spreads, such as Miyoko's brand or homemade varieties, are lower in saturated fat and beneficial for heart health. They work well in baking.

Egg Alternatives

Flax or chia seeds can be used in baking instead of eggs. One tablespoon of ground flaxseed mixed with 2.5 tablespoons of water serves as an ideal egg substitute.

Yogurt Alternatives

For a creamy breakfast, choose probiotic-rich almond or coconut yogurt. Top with fresh fruit and granola.

Honey Alternatives

Agave or maple syrup can be used as vegan-friendly sweeteners in recipes. Agave is perfect for beverages, while maple syrup is better suited for baking.

Meat Alternatives

• Jackfruit is a versatile, fibre-rich fruit that can mimic the texture of pulled pork or chicken. It works well in dishes like BBQ pulled jackfruit or jackfruit tacos.
• Lentils or vegan crumbles are excellent alternatives to ground beef, offering high protein and iron content with lower saturated fat. They can be added to chilli, tacos, spaghetti sauce, or vegan burgers.
• Tofu is a popular meat substitute and can be used in dishes like tofu salads, stir-fries, or vegan coronation tofu salad.
• Tempeh is another soy-based alternative that can be marinated and grilled, such as in tempeh and pineapple kebabs.
• Seitan, made from wheat gluten, has a chewy texture similar to meat and can be used in stir-fries or as a meat substitute in dishes like vegan beef stroganoff.

These vegan alternatives allow you to enjoy familiar flavours and textures while reaping the benefits of a healthier and more sustainable lifestyle.

Frequently asked questions