Plant Based Recipes PBHC

Recipes
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Plant-based tarts on you r plate
health challenge
BREAKFAST
Applesauce Granola with Soya Yoghurt …………………………………………………………..…..… 2
Baked Banana and Berry Oats …………………………………………………………………..……..… 4
Breakfast Smoothie Bowl …………………………………………………………………………….…… 6
Carrot and Raisin “Carrot Cake” Overnight Oats ……………………………………………….…..….. 7
Chickpea Flour Pancakes with Coriander ………………………………………….………………..….. 9
Cinnamon and Raisin Porridge …………………………………………………………………….…… 11
Green Plantain and Crunchy Peanut Butter Porridge …………………………………….………….. 13
Green Smoothie ………………………………………………………………………………………..… 15
Overnight Oats with Stewed Mixed Berries ……………………………………………………….….. 16
Savoury Chickpea Pancakes …………………………………………………………………..……..… 18
Spiced Banana and Mango Smoothie ………………………………………………………..……….. 20
Spiced Cinnamon and Apple Porridge ………………………………………………………………… 21
Steel cut Oats with Sliced Banana …………………………………………………………………..… 22
Tofu Scramble with Mixed Vegetables …………………………………………………………..…….. 24
Wholemeal Peanut Butter Pancakes ………………………………………………………………..…. 26
MAIN MEALS
Baked Sweet Potato with Guacamole and Black Bean Salad ……………………………………… 28
Boiled Yam and Scrambled Tofu ……………………………………………………………………….. 30
Buddha Bowl ………………………………………………………………………………………….….. 32
Butternut Squash Soup with Baked Tofu Croutons ……………………………………………….…. 34
Carrot and Coriander Soup with Wholewheat Bread ……………………………………….…….…. 36
Chickpea Coconut Curry with Brown Rice ……………………………………………………….…… 38
Chickpea Salad …………………………………………………………………………………………… 40
Creamy Mushroom and Spinach Alfredo Sauce Pasta …………………………………….………… 42
Edamame and Lentil Khichadi ………………………………………………………………………..… 44
Edamame Butterbean Salad ……………………………………………………………………….…… 46
Greek Bean Stew ……………………………………………………………………………….….….…. 47
Green and Red Stir-Fry with Grilled Tofu ……………………………………………………………… 49
Grilled Tofu …………………………………………………………………………..……………….…… 51
Hummus Salad on Wholewheat Bread ………………………………………………………..……… 52
Indian Red Lentil Dal with Brown Rice ……………………………………………………..…….…… 54
Ital Stew and Pineapple Salsa with Brown Rice …………………………………………….….……. 56
Minestrone Soup ………………………………………………………………………………….….….. 59
Miso Noodle Vegetable Soup ……………………………………………………………….….….…… 61
Mixed Veggie Quinoa ……………………………………………………………………………….…… 63
Moin Moin ………………………………………………………………………………….…….….……. 65
Mushroom, Tomato and Edamame Sauce with Pasta …………………………….….…..….……… 66
One Pot Lentil Soup …………………………………………………………………………….……….. 68
Pinto Bean Chilli with Red Rice ………………………………………………………………………… 69
Plant-Based Macaroni and Cheese with Steamed Greens ……………………………….………… 71
Plantain Shepherd’s Pie ……………………………………………………………………….…….….. 73
Red Lentil Ragù with Wholewheat Spaghetti …………………………………………….…………… 75
Serbian Cabbage Stew with Red Rice …………………………………………………….….………. 77
Sweet Potato, Coconut and Lime Soup ………………………………………………….…………… 79
Sweet Potato and Okra Salad …………………………………………………………….……………. 81
Tomato Onion Dal with Brown Rice …………………………………………………….….………….. 82
Tuna-Less Chickpea Salad Sandwich …………………………………………………………………. 84
West African Peanut Stew with Brown Rice …………………………………………….……………. 85
Wholewheat Pasta with Mushroom, Broccoli and Chickpeas in Tomato Sauce …….…………… 87
1
Applesauce Granola with Soya Yoghurt
By Rohini Bajekal https://rohinibajekal.com
INGREDIENTS (serves 10)
• 4 cups rolled oats

• 1 cup mixed raw nuts (almonds or hazelnuts work well)
• ½ cup mixed raw seeds (sunflower seeds, pumpkin seeds etc)
• 1 tsp ground cinnamon (or spices of choice)
• 1/3 tsp salt
• 1 tsp vanilla extract
• 3 tbsp of date syrup (or sweetener of choice). This is optional and you can use more
apple puree to make it sugar free.
• 1 cup unsweetened apple purée
• 1/2 cup dried cranberries (or other dried fruit)
2
Optional: Add chia seeds, hemp seeds or dried blueberries after it’s out of the oven.
Serve with soy yoghurt and extra fresh fruit.
INSTRUCTIONS
1. Preheat a fan oven to 160 degrees Celsius and line a baking tray with parchment
paper or use a silicone baking mat.
2. In a large mixing bowl, add oats, nuts and seeds.
3. Add ground cinnamon or any other spices such as ginger or nutmeg, salt, vanilla
extract, date syrup and apple purée.
4. Stir the mixture thoroughly so it is evenly coated.
5. Spread the mixture evenly on a lined baking tray or silicone mat and put it in the
oven.
6. Bake for around 30- 40 minutes checking on it halfway and tossing well. It should
be golden brown but not burnt.
7. Remove from the oven when it is fully dry and has formed chunks. Add chia or
hemp seeds if desired. Store in an airtight container for up to 5 days.
8. Serve with soya yoghurt or soya milk (or plant-based yoghurt or milk of choice).
3
Baked Banana and Berry Porridge
INGREDIENTS
• 1/2 tsp oil for greasing pan (or line with parchment paper for oil-free)
• 2 tbsp of ground flaxseed + 6 tbsp warm water
• 2 cups whole rolled oats
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• 1 cup walnuts chopped roughly
• 1/2 cup almonds chopped roughly

• 1 tsp baking powder
• 1 tsp ground cinnamon
• 1/2 tsp salt
• 1 cup fortified soya milk (or plant milk of choice)
• 6 tbsp apple purée
• Sweetener e.g. date syrup (optional)
• 1-2 bananas chopped
• 1.5 cups fresh/ frozen mixed berries
INSTRUCTIONS
1. Preheat fan oven to 170 degrees and lightly grease an 8×8-inch baking tray (or line
with parchment paper)
2. Mix the ground flaxseed and warm water in a bowl and leave it to stand until it
forms a gel-like consistency.
3. Keep around half a cup of the nuts aside for later. In a large, mix the oats,
remaining nuts, baking powder, cinnamon and salt.
4. To the bowl with the flaxseed mixture, add the soya milk, apple purée and vanilla
extract. Add in the extra sweetener if you require for taste. Whisk thoroughly.
5. Pour the contents of the bowl with wet ingredients into the dry ingredients and stir
to combine. Add in half of the mixed berries. Mix to combine.
6. Add slices of banana to the bottom of the baking tray. Pour the mixture into the
baking tray and decorate with extra slices of banana, berries and the 1/2 cup of
nuts you kept aside.
7. Bake for 40-50 minutes. The top should be crispy but not overly brown and the
middle nice and thick. Cool for 15 minutes before serving with a dollop of fortified
soya yoghurt and extra fresh fruit.
5
Breakfast Smoothie Bowl
By Biljana Hutchinson https://theplantcamp.com
• 1 large banana
• 2 handfuls berries, fresh or frozen
• 1/2 tbsp nut butter
• 1/4 cup soy milk, or oat milk or water
• 1/2 tbsp mixed seeds
• 1 tbsp ground flax seeds
• 1/4 cup rolled oats
• 1 tbsp dried fruits
• A few berries to garnish
METHOD
1. Add banana, berries, nut butter and milk (or water) to a blender and blend till smooth.
2. Dry toast rolled oats in a pan for 1 minute.
3. Mix oats, seeds and dried fruits.
4. Pour smoothies into a bowl and add oats mixture, fresh berries and sprinkle ground flax seeds.
6
Carrot and Raisin “Carrot Cake” Overnight
Oats
• 1 cup rolled oats (often called jumbo or old-fashioned)

• 1 medium carrot, grated
• 1.5 cups fortified soya milk
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• 1/2 teaspoon ground cinnamon
• 1/4 teaspoon nutmeg
• 1/4 teaspoon ground ginger
• 1/2 teaspoon vanilla extract
• 3 tablespoons of raisins
• 2 tablespoons of walnuts, broken into pieces
INSTRUCTIONS
1. Mix all the ingredients in a bowl until well combined. The oats absorb some of the
plant milk overnight so don't worry if it looks too wet.
2. Store covered in the fridge for at least four hours or preferably overnight. It can
stay in the fridge for a couple of days if you prefer to make a bigger batch.
3. Stir before serving. Add a splash of plant milk if desired. It tastes delicious with
sliced apples and a drizzle of almond butter.
8
Chickpea Flour Pancakes with Coriander
INGREDIENTS (makes 6 pancakes)
• 1 cup room temperature water (plus more water if needed)

• 1 cup chickpea flour (can also use gram flour - adjust water as you might need less)
• 1/4 teaspoon (0.25 teaspoon) turmeric
• 1/4 teaspoon cumin seeds
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• 1/2 teaspoon salt
• 1 medium red onion, finely chopped

• 1-2 green chillies, finely diced (optional)
• 1 medium sized tomato, finely chopped
• 1 big handful of coriander leaves and stalks, finely chopped
• Olive Oil (optional)
• Hot sauce or homemade chutney to serve (optional)
INSTRUCTIONS
1. Mix the chickpea flour with 1 cup of water in a bowl using a whisk preferably to
ensure there are no lumps. As it will be quite thick, add up to 1/2-3/4 cup water
until you get a smooth pourable consistency.
2. Add the turmeric, cumin seeds, salt, onion, chillies, tomato and chopped coriander.
Add around 1 teaspoon olive oil if you don’t have a good non-stick plan. Let the
batter rest for a few minutes.
3. Oil the pan if needed but keep it to a minimum - this is not a necessary step if you
have a good non-stick pan. Using a ladle, pour enough batter to make a pancake.
Spread it around so it is not too thick or it won’t cook.
4. Once the edges of the pancake look cooked after a few minutes, flip it over just as
you would make a regular pancake. Cook for another few minutes until ready.
5. Use up the rest of the batter to make the pancakes. Serve with homemade
coriander and mint chutney, hot sauce, tomato sauce or even soya yoghurt.
10
Cinnamon and Raisin Porridge
• 1 cup steel cut oats (sometimes called pinhead oats), soaked overnight and rinsed
• 2-3 cups water
• 1 cup fortified soya milk
• 1 teaspoon ground cinnamon
• 4 tablespoons raisins
• 4 tablespoons flax seed powder
NOTE: For shorter cooking time and to improve the nutritional value of the porridge, soak
the oats overnight. If you skip this step don’t worry, the oats will take around 15 minutes
longer to cook and you will need more water.
11
You can batch cook this without the milk and cool, store in an airtight container in the
fridge and enjoy for up to 4 days. Add in the milk when you reheat a portion.
INSTRUCTIONS
1. Bring 2 cups of water and oats to a boil in a saucepan. Once boiling, reduce to a
gentle simmer so that the water doesn’t spill over the side of the pan. There should
be a bubble or two ever few seconds.
2. Simmer for around twenty minutes, checking every so often to add more hot water
if needed. Stir once in a while scraping the bottom to ensure that the oats are not
getting stuck.
3. Cook until the oats are very creamy - the longer you cook it, the creamier they’ll be
and easier to digest.
4. Add in one cup of soya milk or plant milk of choice a minute before you take it off
the heat along with the cinnamon.
5. Turn off the heat and let cool for a few minutes. Stir in the raisins.
6. Serve and add two tablespoons of ground flax seeds per person. You might like to
add some extra fruit or nuts to serve or a dollop of almond butter.
12
Green Plantain and Crunchy Peanut Butter
Porridge
By Annika Clinkett https://nikaskitchen.co.uk
• 3 cups plant based milk

• 1 large green plantain
• 5 pitted Medjool dates
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• 1/2 tsp ground cinnamon

• 1/4 tsp ground nutmeg
• 2 Tbsp crunchy peanut butter
• 1/4 cup maple syrup or as desired
INSTRUCTIONS
1. To peel plantain, carefully score each section downwards with a knife, then grip the
plantain with one hand and use the other hand to push away the green skin with
your thumb.
2. Place peeled plantain in a blender along with the milk and dates. Blend until
smooth.
3. Pour the mixture into a saucepan and turn burner on to a medium heat.
4. Add vanilla, cinnamon and nutmeg.
5. Stir the mixture until it thickens, then cover to simmer for 15 minutes, stir
occasionally to ensure that the bottom does not burn.
6. Turn off the burner and stir in the peanut butter and the maple syrup until
combined.
7. Place in serving bowl and garnish with fruits, seeds and nuts or as desired.
14
Green Smoothie
• 2 medium frozen bananas (break bananas into thirds to freeze - easier to blend)
• 1/2 cucumber
• Thumb sized piece of ginger
• Handful of baby spinach leaves, washed
• 1 stem of fresh mint including leaves
• 1/2 cup to 3/4 cup fortified soya milk (or other plant-based milk)
• 1 tablespoon ground flax seeds or hemp seeds
INSTRUCTIONS
1. Mix all of the ingredients in a strong blender.

2. Add more milk depending on desired consistency.
3. Top with extra hemp seeds, a sprig of mint or some fruit.
15
Overnight Oats with Stewed Mixed
Berries
• 1 cup rolled oats (often called jumbo or old-fashioned)

• 1.5 cups fortified soya milk
• 1/2 teaspoon vanilla extract
• 1 cup frozen mixed berries
• 1 teaspoon date syrup (optional)
• Optional to serve: ground flax seeds or 2 tablespoons of walnuts, broken into pieces
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INSTRUCTIONS
1. Mix the oats, soya milk, cinnamon and vanilla extract in a bowl. The oats absorb
some of the plant milk overnight so don't worry if it looks too wet.
2. Store covered in the fridge for at least four hours or preferably overnight. It can
stay in the fridge for a couple of days if you prefer to make a bigger batch.
3. In a pan, heat the frozen mixed berries with a couple of tablespoons of water and
the optional date syrup or sweetener of choice. It can stay in the fridge for a
couple of days if you prefer to make a bigger batch.
4. Serve the stewed berries on top of the overnight oats and add extra ground flax
seeds and/ or walnuts for an omega-3 boost.
17
Savoury Chickpea Pancake
INGREDIENTS (serves 2-4)
• 125g gram flour

• 210ml soy milk, or any other plant-milk at hand
• 1/2 tsp ground coriander
• 1/2 tsp ground cumin
• 1/4 tsp garlic powder
• 1/4 tsp turmeric
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• 1 tsp oil to add richness (optional)
• black pepper
• pinch of salt
METHOD
1. Add all the ingredients to blender and blend till smooth. Alternatively, you can
whisk all the ingredients in a large bowl.
2. Heat the pan to a high heat, then reduce the temperature to medium high. Add a
few drops of oil to fry the pancakes.
3. Use ladle to pour batter in the pan, spread it evenly and cook until the bubbles
show on the top and the bottom gets golden colour. Then flip and cook for about 1
minute on the other side or until the colour is golden brown.
4. Serve with some fresh tomatoes, cucumber, parsley and soy yoghurt or with
scrambled tofu.
19
Spiced Banana and Mango Smoothie
By Tomi Makanjuola https://www.vegannigerian.com
• 2 ripe bananas
• 1 ripe mango
• 1/4 vanilla bean paste
• 1/4 tsp cinnamon
• 1/4 tsp nutmeg
• 1/4 tsp ginger powder
• 600ml coconut water
Method
1. Combine all the ingredients in a high speed blender and blend until smooth.
2. Add more coconut water if needed.
3. Serve.
20
Spiced Cinnamon and Apple Porridge
• 1 cup (85g) rolled oats (or 3/4 cup of cooked steel cut oats)
• 250ml-300ml fortified soya milk (or plant milk of choice)
• 1 tsp ground cinnamon
• 1/2 Pink Lady apple, sliced into matchsticks (or another red apple variety)
• 2 tablespoons of flaxseed powder
• Optional: a chopped date,1 tbsp of chopped walnuts or drizzle of almond butter
INSTRUCTIONS
1. Pour the oats, plant milk, cinnamon and apple into a pan and simmer until it
thickens, usually around 5-10 minutes.
2. Serve with flaxseed powder. Add a chopped date, drizzle of almond butter or some
walnut pieces for crunch.
21
Steel cut Oats with sliced Banana
• 1 cup steel cut oats (sometimes called pinhead oats), soaked overnight and rinsed
• 2-3 cups water
• 1 cup fortified soya milk
• 4 tablespoons flax seed powder
• 1 large banana, sliced
• To serve: raisins or a drizzle of almond or peanut butter
22
NOTE: For shorter cooking time and to improve the nutritional value of the porridge, soak
the steel cut oats overnight. If you skip this step don’t worry, the oats will take around 15
minutes longer to cook and you will need more water.
You can batch cook this without the milk and cool, store in an airtight container in the
fridge and enjoy for up to 4 days. Add in the milk when you reheat a portion.
Tip: to add natural sweetness, mash half a banana into the oats as it cooks.
INSTRUCTIONS
1. Bring 2 cups of water and oats to a boil in a saucepan. Once boiling, reduce to a
gentle simmer so that the water doesn’t spill over the side of the pan. There should
be a bubble or two ever few seconds.
2. Simmer for around twenty minutes, checking every so often to add more hot water
if needed. Stir once in a while scraping the bottom to ensure that the oats are not
getting stuck.
3. Cook until the oats are very creamy - the longer you cook it, the creamier they’ll be
and easier to digest.
4. Add in one cup of soya milk or plant milk of choice a minute before you take it off
the heat along with the cinnamon.
5. Turn off the heat and let cool for a few minutes
6. Serve and add two tablespoons of ground flax seeds per person. Add slices of
banana to serve and a drizzle of nut butter if you like.
23
Tofu Scramble with Mixed Vegetables
• 2 tablespoons of vegetable stock (or 1 tbsp olive oil)

• 600g calcium-set tofu (I use 1.5 packs @cauldronfood)
• Large onion, diced
• 2 garlic cloves, diced
• 1 red chilli, finely chopped
• 1 tsp garlic powder
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• 1 tsp turmeric
• 1 tbsp tomato paste
• 1 large red pepper, diced
• 1 medium tomato, chopped
• 1 tsp dried basil - 1 tsp salt (to taste)
• 1 tsp low-sodium soy sauce (if gluten free, use tamari)
• 1 cup frozen peas
• Freshly ground pepper to taste
• 4 tablespoons nutritional yeast
• 2 cups spinach, chopped
• Optional: Handful fresh basil, chopped
• 1 tsp Kala Namak instead of the salt (Indian black salt for eggy flavour)
INSTRUCTIONS
1. Press tofu with kitchen towels and drain out as much of the liquid as possible.
2. Add vegetable stock (or oil if preferred) to a pan, add onions, garlic, chilli, garlic
powder and turmeric and sauté for a few minutes on medium heat until the edges
of the onion turn brown.
3. Add the tomato paste and red pepper and a splash of veggie stock or hot water to
deglaze the pan.
4. Crumble the tofu into the pan with your hands so it's broken up. Add the chopped
tomato, dried basil and salt. Sauté for a few minutes, ensuring the tofu is
thoroughly mixed and coated with the spices. Add soy sauce, pepper and more
stock if needed or it's sticking. Add frozen peas. Cook for another 5 minutes or
until the tofu looks cooked and the peas are defrosted.
5. Add chopped spinach and basil and turn off the heat. Let greens wild in the
residual heat.
6. Add nutritional yeast and serve scramble with sprigs of basil. Enjoy on toasted rye
bread or on its own with a slice of avocado.
25
Wholemeal Peanut Butter Pancakes
• 1 cup self-raising wholemeal flour or mix spelt and wholemeal flour

• 3 tbsp peanut butter or almond butter
• 1/4 nutmeg
• 1/4 tsp cinnamon
• 1/4 cup sparkling water
• 3/4 cup soy milk or oat milk
26
• pinch of salt
• Oil in spray or coconut oil
METHOD
1. Mix all the ingredients in large bowl or blend them. The batter will be thick, for
American style pancakes.
2. Heat the non-stick pan to high heat then reduce the temperature to medium. If you
need to add oil to your pan, spray oil is a good option or a few drops of coconut oil
before start should do the trick. Add another few drops or a spray or two if
necessary for the other batches.
3. Pour batter and cook for about 2 minutes until the bubbles show on the surface
and the bottom is of nice golden colour. For wholemeal batter, the colour will be
darker.
4. Flip and cook for another minute.
5. (For crepe style pancakes, eliminate sparkling water and increase the amount of
milk to 1 1/2 cups. Adjust if necessary by adding more.)
6. Serve with fresh fruit, yogurt, jam or melted vegan chocolate and enjoy.
27
Baked Sweet Potato, Guacamole and Black
Bean Salad
INGREDIENTS
2 Large sweet potatoes with skin, washed and scrubbed
For the easy Guacamole

• 2 ripe avocados
• Juice of 1 lime
• 2 cloves of garlic, finely minced
28
• 1/4 teaspoon ground cumin
• Pinch of salt (optional)
For Black Bean Salad

• 1 can of black beans, rinsed and drained
• 1/2 medium red onion, diced
• 1 clove of garlic, finely minced
• 1 small jalapeño pepper, finely diced (optional)
• Juice of one lime
• 1 tsp apple cider vinegar
• 1/4 teaspoon of hot smoked paprika (optional)
• 1/4 teaspoon of ground cumin
• 1 red bell pepper, finely diced
• 1 tomato, finely diced
• Handful coriander leaves, chopped
INSTRUCTIONS
1. Preheat fan oven to 200 degrees celsius. Prick sweet potatoes with a knife in a few
places to shorten baking time and prevent them from bursting. Add sweet potatoes
to the oven and bake for 1 hour.
2. To prepare the guacamole, Mash the avocado with the back of a fork and mix with
the remaining ingredients.
3. To prepare the black bean salad, mix all of the ingredients together and refrigerate.
This is best refrigerated for around four hours at least before serving as the flavours
really come together.
4. Serve baked sweet potato with the guacamole and black bean salad. Other
toppings could include homemade hummus or chickpea “no tuna” salad.
29
Boiled Yam and Scrambled Tofu
• 1 large Puna yam, peeled (cut into thick round slices and rinsed)
• 1 pack/ circa 380g firm tofu, drained
• 1 red onion (peeled and finely chopped)
• 1 red pepper (deseeded and finely chopped)
• 1 green pepper (deseeded and finely chopped)
• 1 scotch bonnet /other chilli (deseeded and finely chopped)
• 1 tablespoon smoked paprika
• 1 tsp turmeric
• 1 tsp medium curry powder
• 1/2 tsp ground black pepper
• Salt to taste
30
METHOD
1. For the boiled yam, fill a pot of water and bring to a boil on medium to high heat
with the lid on. Submerge the yam slices once the water has started to boil. Allow
to boil with the lid on for about 20-25 minutes on medium heat or until they have
softened completely. Drain the yam. Set aside until the end of the recipe.
2. For the scrambled tofu, place a skillet or frying pan on a medium to high heat.
Crumble in the tofu in small pieces into the pan. Stir continuously until most the
excess liquid evaporates and the tofu is mostly dry. Transfer to a bowl and set
aside.
3. In the same pan on the same heat, add 100ml of water and water-fry the chopped
onion, peppers and chilli by stirring continuously for 3-5 minutes until the onions
have softened and the water has evaporated.
4. Return the tofu to the pan and add smoked paprika, turmeric, curry powder, black
pepper and salt to taste. Stir to combine and cook for 3minutes.
5. Serve yam with scramble tofu on top.
31
Buddha Bowl
Miso Aubergine, Chickpea and Greens Bowl with a Tahini Dressing
Bowl ingredients
• 1/2 cup uncooked red rice (soaked for a few hours or overnight if possible to reduce
cooking time) drained and rinsed
• 1 x 400g can chickpeas (canned or cooked from fresh)
• 1 tablespoon sriracha (or another hot sauce of choice or milder sauce if you prefer)
• 1/2 teaspoon garlic powder
• 1/2 teaspoon onion powder
• 1/2 teaspoon curry powder OR turmeric
32
• 1 medium-sized aubergine
• 2 tablespoons of miso paste, preferably white miso or sweet white miso

• 8 broccoli spears, cut in half so the pieces aren’t too large
• 1 cup curly kale, chopped roughly
• 4 tablespoons lemon juice
Tahini dressing
• 1/4 cup tahini

• 1/2 teaspoon garlic powder
• 2 tablespoons lemon juice
• 2 teaspoons dijon mustard
• 1 teaspoon date syrup or sweetener of choice
• Pinch of ground pepper
• Pinch of salt (optional)
• 1 teaspoon extra virgin olive oil (optional)
• 3 tablespoons cold water (optional- depends on how runny the tahini is)
INSTRUCTIONS
1. Cook red rice in 1.5 cups water until tender and check to ensure it is fully cooked
after around 30-40 minutes. Set aside.
2. Preheat fan oven to 200 degrees Celsius. Dice aubergine into 3cm cubes. Combine
miso paste with a little water if it is too thick. Toss the aubergine cubes so they are
well coated. Bake in the oven for 20 minutes, turning once if needed.
3. Toss chickpeas with sriracha, garlic powder, onion powder and curry powder. Bake
at 200 degrees Celsius for 20 minutes. Remove and set aside.
4. Whisk together or blend the ingredients for the dressing and set aside. Add cold
water to thin if needed.
5. Steam broccoli and kale until tender. Cool slightly then squeeze with lemon juice.
6. Add the rice to the bowl, then the aubergine, chickpeas and kale and broccoli.
7. Drizzle the tahini dressing on top and enjoy the bowl warm.
8. Store any leftover components separately in the fridge to enjoy at another time.
33
Butternut Squash Soup with Baked Tofu
Croutons
• 1 red onion
• 1 tsp cumin seeds
• 2 bay leaves
• 4 garlic cloves crushed and diced
34
• 1 red chilli finely diced (optional)
• Fresh ginger, thumb sized piece, diced finely
• 1 medium sized butternut squash, 3 cups cubed
• 2 large carrots diced
• 1 cup split red lentils, rinsed
• 6 cups vegetable stock (either shop bought or homemade)
• 1/2 tsp dried basil
• 1/2 tsp smoked paprika
• Pinch of black pepper
• 1 tsp salt (optional)
• 1 block of tofu - roughly 250g (smoked tofu tastes really good), pressed so it’s not too
wet
INSTRUCTIONS
1. In one teaspoon of olive oil (option – water if oil-free), sauté the red onion, cumin
seeds, turmeric and bay leaves, for a couple of minutes – don’t let it burn. Add the
garlic and chilli and sauté for another few mins, adding a splash of water to prevent
it sticking.
2. Add the ginger, butternut squash and carrots and coat well with the spices.
3. Add the lentils, vegetable stock, basil, paprika, black pepper and salt to the pan
and bring to a boil.
4. Cover and simmer on a low heat for 30 mins until the butternut squash and lentils
are soft.
5. Meanwhile, chop tofu into small cubes and pop in a pre-heated oven at 180
degrees celsius for 8-10 minutes to firm up or on a pan.
6. Once the soup has cooled for a bit, blend using an immersion blender or add to a
strong blender. I did it in a couple of batches. Add a splash of water if you prefer.
7. Serve hot with the baked tofu “croutons.”
35
Carrot and Coriander Soup
• 1 tbsp extra virgin olive oil (optional)

• 3 garlic cloves, finely diced
• 1 onion, diced
• 1 tsp ground cumin powder
• 1 tsp ground coriander
• 1/4 tsp black pepper
• 1 medium white potato, chopped small
• 450g carrots, peeled and chopped
• 5 cups vegetable stock
36
• Salt (optional)
• Bunch of fresh coriander leaves
INSTRUCTIONS
1. Heat the oil (or water) in a large pan. Add onion and garlic and sauté for 5 mins until
softened.
2. Add the ground cumin, ground coriander, pepper, and potato and cook for a
minute.
3. Add carrots and stock to the pan, bring to the boil, then reduce to simmer.
4. Cover and cook for around 20 to 25 minutes until the carrots are tender.
5. Let cool slightly and blend using an immersion blender or blend in a few batches
with a blender or food processor adding almost all of the fresh coriander when you
do so.
6. Season to taste and garnish with some sprigs of coriander.
37
Chickpea Coconut Curry with Brown Rice
• 2 Tbsp Water
• 1 Large Onion (chopped)
• 2 Whole Cardamoms (crushed)
• 1 Bay Leaf
• 1 x 400g Tin Chopped Tomato
• 2 Cloves Garlic (chopped)
• 1 tsp Turmeric
• 1 tsp Garam Masala
38
• 1 tsp Chilli Powder
• 1 tsp Garlic Powder
• 1 x 400ml Tin Coconut Cream
• Sea Salt & Ground Black Pepper to taste
• 500g of Precooked or Tinned Chickpeas
• Additional water if needed
INSTRUCTIONS
1. Heat saucepan on a medium heat with water, then add onion, cardamoms and bay
leaf. Cook for about 7 mins. or until onion is translucent. Keep adding a splash of
water at a time if needed to avoid sticking.
2. Add tomato along with garlic cloves and spices. Allow to cook for approx 10 mins.
3. Add coconut cream and cook for another 5 minutes or until combined.
4. Season sauce with salt & pepper to taste. When satisfied with flavour, add
chickpeas and cover to simmer for a final 15 mins. Adding additional water if
sauce is too thick.
5. Serve with brown rice, roti, quinoa or cauliflower rice and salad.
39
Chickpea Salad
By Leila Dehghan https://drleilad.com
• 1 15 ounce (425g) can chickpeas, rinsed and drained

• 1 tsp cumin
• 1/2 tsp ground cinnamon
• 1/4 tsp ground ginger
• pinch black pepper and salt
salad
• 5 ounces mix lettuce
• 10 cherry tomatoes
• 1/2 small onion, finely sliced
• 1 cup fresh parsley
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dressing
• 4 tbsp hummus
• 2 garlic cloves
• 1 tsp dried dill
• 1 lemon juiced
• water as needed
INSTRUCTIONS
1. Preheat oven to 400 degrees F (200C).
2. Add the dried chickpeas to a mixing bowl. Add all the seasonings, combine.
Sample and adjust seasoning if needed.
3. Then arrange in a single layer on a baking sheet and bake for 15 min or until golden
brown and crispy.
4. Add all salad ingredients in a bowl and set aside.
5. Mix all dressing ingredients and whisk until pourable.
6. Add baked chickpeas to the salad, along with dressing.
7. Serve!
41
Creamy Mushroom and Spinach Alfredo
Sauce Pasta
• 1 block silken tofu

• 1/2 cups cashew nuts (soaked for around 8 hours or overnight)
• 1 cup of plant milk (I use soy but cashew/ oat would work well)
• 1 tsp sweet white miso paste or light miso
• 1 tsp soy sauce (tamari for gluten free)
• 1/2 - 1 cup pasta water depending on thickness
• 3 tablespoons nutritional yeast
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• 1/2 tsp dried thyme
• 1/2 mixed Italian herbs
• 1 tsp garlic powder
• 1/2 vegan stock cube (or 1 tsp bouillon powder)
• 1/2 a lemon, freshly juiced
• 1/4 tsp salt
• Dash of black pepper
• 1 white onion, finely diced
• 3 cloves of garlic, crushed and diced
• 2 cups of chestnut mushrooms, sliced
• 2-3 cups of spinach leaves
• 1.5 cups of dried wholewheat pasta (per person)
• Optional: red chilli flakes, fresh basil, or sliced fresh
INSTRUCTIONS
1. Soak cashews overnight or for 8 hours or boil for 10 mins if you forgot the soaking
step. Rinse.
2. Prepare pasta according to instructions until al dente and reserve the water that
you cooked the pasta in.
3. In a blender, add the drained cashews, silken tofu, plant milk of choice, miso, soy
sauce, pasta water (water you boiled the pasta in), nutritional yeast, thyme, mixed
herbs, garlic powder, 1/2 vegan stock cube and fresh lemon juice. Blend on high
speed for a few minutes until you have a smooth creamy sauce (it should pour
easily like yoghurt but not be too thin). Add a little more pasta water if it's too thick.
4. Sauté onions and garlic in a bit of water or 1 teaspoon of olive oil until the edges
are browned. Add the mushrooms and cook for several minutes.
5. Turn off the heat and add the spinach leaves with a lid on top so they wilt in the
residual heat.
6. Pour in the creamy sauce and mix thoroughly. Add salt and pepper to taste.
7. Serve with wholewheat pasta (or pasta of choice) and sprinkle with red chilli flakes
if you like. Keep sauce in the fridge for 4-5 days.
43
Edamame and Lentil Khichadi
• 1 cup brown rice

• 2 cups of split yellow lentils (toor dal), pre-soaked
• 9-12 cups of water
• 2 tsp turmeric
• 1 tsp asafoetida hing (optional)
• 2 chopped carrots, diced
• 1 cup beans, diced
• ½ cup frozen peas
• ½ cup frozen edamame beans
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• 1-2 tsp salt (to taste)
• 1 tsp olive oil (optional)
• 2 tsp cumin seeds
• 3-4 dry red chillies
INSTRUCTIONS
1. Soak 1 cup brown rice and 2 cups of yellow lentils (toor dal) for 3-4 hours in room
temperature water. Ensure they are covered by at least a couple of inches while
soaking.
2. Rinse thoroughly.
3. Boil with 9-12 cups of water. Add 1 tsp turmeric and 1 tsp asafoetida (hing) once
boiling. Turn down the heat and simmer for 30 minutes.
4. At this point, add in the carrots, beans, peas and edamame beans. Stir mixture
thoroughly. Lentils absorb a huge amount of water so ensure it is quite liquid.
5. Simmer for an additional 30 minutes or longer. It should be soft and almost mushy
when fully cooked. Add salt to taste.
6. Finally, heat 1 tsp of oil in a pan (or omit if oil-free) for the “tadka”– or in other
words, the seasoning for the khichadi. Add in 2 tsp cumin seeds, 1 tsp turmeric
and 1 tsp of asafoetida (hing) and break 3-4 dry red chillies into the pan depending
on spice preference. Be careful not to burn and stir for a minute. Add to the
khichadi mixture and stir thoroughly. Turn off the heat and let rest for five minutes
with the lid on the pot.
7. Serve a bowl of khichadi with corn or lentil poppadum and a dollop of soya
yoghurt. Store any leftovers in the fridge in an airtight container and enjoy within
three days.
45
Edamame Butterbean Salad
By Leila Dehghan https://drleilad.com
INGREDIENTS (serves 2 )
• 1 medium zucchini, chopped in small dice
• 1 can butterbean, rinsed and drained
• 1 cup frozen edamame beans
• 15g fresh coriander, chopped
• 1/2 tsp ground cumin
• 4 tbsp apple cider vinegar
• 2 tsp soy sauce, low sodium
• a dash of black pepper
INSTRUCTIONS
1. Boil water in a saucepan. Add the edamame beans and boil them for 7 minutes.
Drain the beans through a colander and let them cool.
2. Tip all the ingredients including the edamame beans into a bowl and mix well.
3. Cover until ready to serve.
46
Greek Bean Stew
• 1 tsp extra virgin olive oil or a tablespoon of vegetable stock if oil-free

• 1 medium onion
• 2 garlic cloves, crushed and diced
• 1 red chilli, diced finely
• 2 carrots, diced
• A can of chopped tomatoes in tomato juice
• 1 tbsp concentrated tomato paste (or ketchup)
• 1 red bell pepper, diced
• 1 celery stick, diced
• 1 veggie stock cube
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• 1 bay leaf
• 1 ⁄2 tsp ground cinnamon
• 1 tsp dried basil
• ½ tsp pepper
• A can of cannellini beans or a similar white bean
• Bunch of spinach leaves, chopped
To serve with quinoa, cook 1 cup quinoa, cooked in 2 cups of water.
INSTRUCTIONS
1. Finely dice all the vegetables into small cubes. Sauté the onion, garlic and chilli for
a couple of minutes until softened in one tablespoon of olive oil (or vegetable
stock). Add the carrots.
2. Add a tin of chopped tomatoes, tomato paste and a stock cube. Add bay leaf,
cinnamon, basil, pepper and salt as desired.
3. Add red bell pepper, chopped celery and a splash of water if the mixture is too
thick.
4. Simmer for around 10 minutes until the vegetables are al dente.
5. Add cannellini beans and simmer for five minutes adding some water if needed.
Turn off the heat and add in a bunch of chopped spinach leaves to wilt in the
residual heat.
6. Serve with quinoa for a filing main meal or enjoy on its own.
48
Green and Red Stir-Fry with Grilled Tofu
• 2 garlic cloves
• 1/2 spring onion, bunch
• 1 thumb size ginger
• 1 green or red chilli (optional)
• 1 courgette
• 1 red bell pepper
• 1 asparagus, bunch
• 5-6 Chinese leaves
• 1 tbsp sesame oil (optional)
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Stir Fry Sauce
• 2 tbsp tamari or soy sauce

• 2 tbsp rice vinegar
• 1-2 tbsp water
• 1/2 tsp Chinese 5 spice
2 -4 nest of wholemeal rice noodles or 1/2 pack glass rice noodles.
METHOD
1. Cook rice noodles according to packet instructions.
2. In a small bowl, add the ingredients for the stir fry sauce and leave aside.
3. Finely slice garlic and spring onions. Finely chop ginger and chilli. Chop courgette,
pepper and asparagus into bite size pieces, slice Chinese leaf into 1cm wide strips.
4. Heat a wok or a large pan to high heat, add a splash of water or stock (or sesame
oil, if using) and add ginger, chilli and spring onion, cook for a minute, toss
frequently,
5. Add garlic, courgettes, Chinese leaf, peppers and add 1/2 of stir fry sauce. Cook
for 3-4 minutes, tossing occasionally to prevent sticking. If necessary add 1-2 tbsp
of water.
6. Add asparagus and the rest of stir fry sauce and cook for 2 minutes.
7. Serve with noodles, grilled tofu and garnish with some fresh coriander (optional).
50
Grilled Tofu
• 1 block firm tofu
Tofu Marinade
• 2-3 tbsp tamari or soy sauce
• 1/2 tsp garlic powder/granules
METHOD
1. Drain excess water out of tofu and cut it into 3-4 mm slices. Mix all the ingredients
for the marinade in a shallow bowl.
2. Heat the grill or griddle pan, sprinkle water on it.
3. Dip the tofu slices into marinade or brush the marinade on the slices and place the
tofu on the pan. Grill for 3-4 minutes, then flip and grill for another 3-4 minutes or
until the colour is golden brown.
4. You can keep this tofu for 3-4 days in the fridge and use it for sandwiches, stir fry
or in salads and buddy bowls.
51
Hummus Salad on Wholewheat Bread
• 4 slices of wholegrain bread (any type)

• 1 large zucchini or fresh spinach/rocket/lettuce leaves
• 2 bell peppers
• 1 large carrot
• 2 medium to small tomatoes
• 1/4 cucumber
• 2 tbsp heaped hummus
• salt, pepper
• 1 block of firm tofu
• cayenne pepper/chilli (optional)
• 1 tbsp nutritional yeast (optional)
52
METHOD
Sandwich can be made with grilled or fresh veggies.
Grilled
1. Turn the grill on high.
2. Slice zucchini to 5mm slices. Slice peppers. Slice tomatoes and cucumber. Slice
tofu to 3-4mm slices. Grate the carrot.
3. Grill zucchini and peppers for a few minutes, till the grill lines show.
4. Spread hummus on bread, sprinkle nutritional yeast (if using) and start building
your masterpiece: Pick a slice of bread and sprinkle nice layer of grated carrots,
then place cucumber slices, tomatoes, zucchini, peppers.
5. Close it with the remaining slice of bread, cut in half and dig in.
If grilling is not an option, then use rocket, spinach or lettuce leaves instead.
53
Indian Red Lentil Dal and Rice
To make Brown Rice:

• 3 cups brown rice
• 6 cups water
INSTRUCTIONS
1. Thoroughly rinse the brown rice in a sieve.

2. Add to the stove, bring to the boil and then lower to simmer.
3. Cook for around 20 minutes with the lid on, on a low heat, checking occasionally.
4. Eat immediately or cool and then refrigerate (eat within a couple of days).
To make Indian Red Lentil Dal:
INGREDIENTS
• 1 tablespoon cumin seeds
• 1 tablespoon cumin powder
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• 1 teaspoon garam masala
• 1 teaspoon turmeric powder
• 3/4 teaspoon red chilli powder
Large yellow onion, diced
• 4 garlic cloves, crushed and diced
• 1 inch fresh ginger, grated
• 1 tablespoon tomato paste
• 2 cups split red lentils, rinsed and drained
• 4 cups vegetable broth
• 2 cups water
• 4 tomatoes, diced (can omit to make pantry-friendly)
• 1 teaspoon of salt (optional)
• 1/4 teaspoon freshly ground black pepper
• 4 handfuls of spinach leaves, chopped
• Bunch of coriander, chopped including stems
• Juice from 1 lemon
INSTRUCTIONS
1. Soak the red lentils in slightly warm water for a few hours to improve digestibility.
Lentils don't require soaking so this is an optional step. Give the lentils a good
rinse and set aside.
2. Heat a large pan and dry roast the cumin seeds, cumin, powder, garam masala,
turmeric powder and red chilli powder until they are fragrant. Be very careful and
do this on a low heat for a couple of minutes so they don't burn - they should not
be smoking!
3. Add a splash of water (or olive oil if you're not cooking oil free) and the onion and
sauté for a few minutes. Add the garlic and ginger and another tiny splash of water
if needed to deglaze the pan.
4. Add the tomato paste and stir. Add the drained lentils and mix. Add the vegetable
broth and water. Bring to the boil then reduce to a simmer.
5. After 20 minutes of simmering, add in the diced tomatoes, salt and black pepper.
Continue to cook for another 15 minutes or until the lentils are fully cooked.
6. Turn the heat off and add in the spinach and coriander including coriander stems
(full of flavour). They will wilt in the residual heat if you put the lid on. Reserve some
of the coriander for garnish.
55
Ital Stew and Pineapple Salsa with Brown
Rice
• 2 Tbsp Water
• 1 Large Onion
• 4 Garlic Cloves
• 6 Pimentos
56
• 200g Pumpkin
• 400ml Light Coconut Milk
• 2 Tbsp Liquid Aminos
• 200mls Water
• 5 sprigs Fresh Thyme
• 2 Chilli Peppers
• 2 Spring Onions
• 150g Yellow Yam
• 150g Tropical Sweet Potato
• 12 String Beans
• ½ Red Sweet Pepper
• ½ Plantain
• 150g Breadfruit (tinned or fresh)
• 100g Okra
INSTRUCTIONS
1. Dice onion, and garlic. Crush pimentos. Cut up pumpkin in small cube-like shapes.
2. Place pot on medium heat and add water.
3. Add onions, garlic, pimento and pumpkin. Cook until onion is translucent.
4. Add coconut milk, liquid aminos, water, thyme, whole, slightly crushed spring onion
and whole chilli peppers. Leave to simmer for 10 minutes.
5. Cut yam and tropical sweet potato into medium cube-like chunks and add to pot.
Leave to cook for 10 minutes.
6. Top and tail string beans, cut in half and add to pot.
7. Cut plantain in coin shapes and add to pot.
8. Slice and de-seed sweet pepper and add to pot.
9. Cut breadfruit into medium chunks and add to pot.
10.If needed, remove tops off okra, slice in half and add to pot.
11.Simmer on a low heat for a final 10-12 minutes. Serve with brown rice.
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Pineapple Salsa
• 2 Cups Pineapple
• 1 Red Sweet Pepper
• ¼ Cup Red Onion
• ¼ Cup Fresh Coriander
• 1 Chilli Pepper (optional)
• Juice of 2 Limes
• Zest of 2 Limes
INSTRUCTIONS
1. Cup pineapple into small cubes.

2. Dice red peppers.
3. Finely chop red onions.
4. Finely cop coriander.
5. If using chilli, deseed and chop finely.
6. Zest and juice limes.
7. Combine all ingredients.
8. Set aside for an hour to absorb flavour, then serve.
58
Minestrone Soup
• 3 litres water (or 3 litres homemade vegetable stock if not using stock cubes)
• 2 low salt vegan stock cube (optional)
• 1 tbsp dried basil
• 1 large onion finely chopped
• 3-4 crushed garlic cloves crushed and chopped fine
• 2 green chillies slit lengthways
• 1 can of chopped tomatoes (double the fresh if want to avoid cans)
• 4 fresh large tomatoes, diced
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• 2 potatoes, diced into small cubes
• 2 carrots, diced
• 1 large handful of green beans, diced
• 1 head of broccoli into florets, diced including stalks
• 1 cup of frozen or fresh peas
• 1 can of butter beans or cannellini or haricot beans
• 1 courgette, diced
• 1 cup of wholewheat pasta (or gluten free brown rice pasta if gluten-free)
• 1/2 teaspoon fresh black pepper
• Salt (optional)
INSTRUCTIONS
1. In a large pan, add 3 litres of boiling water, add the stock cubes, dried basil, onion,
garlic, chillies, both canned and fresh tomatoes and bring to boil. Keep chopping
vegetables and adding as you go along.
2. Add potatoes and carrots next as they take longer to cook. Keep pan covered and
on medium heat.
3. After approximately 10 minutes, add the beans and broccoli. After another ten min
add the peas, can of butter beans, courgette and the pasta last. Add some more
hot water if you feel the need.
4. Bring to the boil and then cover and simmer for 10 or 12 min until pasta is al dente.
Check potatoes are cooked.
5. Season to taste with salt and pepper. Add basil as a garnish and sprinkle on red
chilli flakes if you like the heat.
60
Miso Noodle Vegetable Soup
• 1 large red onion, diced

• 4 cloves of garlic, crushed and diced
• 1 hot red chilli
• 1 tablespoon of grated ginger
• 2 cups of chestnut mushrooms, sliced
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• 1 block pre-cooked tofu, marinated and diced into cubes (or marinate and bake at
home)
• 3-4 cups of low sodium vegetable stock
• 1 tablespoon of dark brown miso paste
• 1 tablespoon rice vinegar
• 3 pak choi, trimmed and chopped
• 1 tablespoon sesame seeds
• 1 tablespoon dulse or nori flakes
INSTRUCTIONS
1. Sauté onion in a little hot water (or oil if you prefer) for a couple of minutes, then
add the garlic and chilli. Add a splash of hot water to deglaze the pan if necessary.
2. Add the mushrooms and sauté until they turn slightly brown then add the pre-
cooked marinated tofu, red pepper and ginger.
3. Mix the miso paste thoroughly with 1/4 cup hot water until dissolved. Pour it into
the pan. Stir for a minute.
4. Add the vegetable stock, rice vinegar and simmer for a few minutes. Add the pak
choi.
5. In the meantime, boil water in a separate pan and once boiling, add the buckwheat
noodles Simmer for 5 minutes. Remove from heat and immediately rinse with cold
water so it doesn’t stick together.
6. Add the noodles to the miso soup and stir for a minute.
7. Turn off the heat. To serve, sprinkle sesame seeds and dulse flakes on top.
62
Mixed Veggie Quinoa
• 2-3 cups stock

• 1 cup quinoa
• 1/2 tsp sea salt
• 1/4 tsp freshly ground black pepper
• 1/2 cup spring onion
• 1/2 cup zucchini or asparagus
• 1/2 cup carrot
• 1/2 cup red pepper
• 1/4 cup celery or fennel
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• 1 to 2 garlic cloves
• sea salt, to taste

• freshly ground black pepper, to taste
METHOD
1. Cook quinoa in 2 cups of stock.
2. Finely dice all of the vegetables and set each aside. Mince or finely slice the garlic.
3. To sweat the vegetables, heat a large, non-stick skillet over medium-low heat.
4. Add 50ml of water or stock, onions and a pinch of salt.
5. Sweat the onions for about 3 minutes or until they begin to soft.
6. Next, add the carrots, celery and garlic and continue to sweat for another 5
minutes or so or until they begin to soften.
7. Finally, add the red pepper and zucchini and continue to sweat until everything is
softened and cooked through, about 5 more minutes. Season with pepper to taste.
8. Once the quinoa has rested, fluff gently with a fork. Pour the quinoa into the skillet
and toss gently to combine. Taste again for seasoning and serve.
9. Garnish with fresh parsley, sliced chilli pepper or chilli flakes.
64
Moin Moin
INGREDIENTS (SERVES 4)
• 1/2 cup uncooked brown or black-eyed beans (soaked overnight)
• 1 red bell pepper (roughly chopped)
• 1/2 red chilli
• 1/2 small onion (roughly chopped)
• 1 cup water
• 1 vegetable stock cube
• Salt to taste
METHOD
1. Combine the beans, pepper, chilli, onions and water in a blender, and blend to form a
thick batter.
2. Transfer the mixture to a large bowl, add the stock cube and season with salt to taste.
Mix well.
3. Divide the mixture into little ramekins and steam on medium heat for 30-40 mins until
the moin moin is firm to the touch.
4. Moin moin can be served hot or cold. Pair it with a plate of fresh salad or jollof rice.
65
Mushroom, tomato and edamame pasta
sauce
INGREDIENTS
• 1/2 bunch spring onion

• 2 garlic cloves
• 250g mushrooms, any
• 2 handfuls cherry tomatoes
• 1/2 cup frozen edamame beans or green peas
• 300ml vegetable stock
• 1/2 lemon, juiced
• 1/4 tsp basil dry
• 1/4 tsp oregano, dry
• 1 red chilli pepper and fresh basil to garnish (optional)
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• 200g (1/2 packet) wholemeal pasta
METHOD
1. Cook pasta as per instructions on a packet.
2. Chop spring onion, garlic and halve tomatoes. Slice mushrooms and chilli.
3. In a large pan, add a splash of water or stock and heat to a medium-high heat.
4. Add spring onion and mushrooms and cook for 1 minute. Add lemon juice and
cook for another minute. Add herbs, tomatoes and edamame beans, stir to coat
well and add stock.
5. Bring it to boil, then reduce the heat and let it simmer gently for 10 minutes.
6. Drain and rinse cooked pasta, add it to the pan, mix well. Plate the pasta dish,
garnish with sliced red chilli and fresh basil and serve.
7. This pasta can be served with roasted potato wedges or grilled tofu.
67
One Pot Lentil Soup
• 2 medium onions, finely chopped

• 2 carrots, finely chopped
• 3 medium to large white potatoes, finely chopped
• 450g red/split yellow lentils
• 1 tin chopped tomatoes
• 8 cups vegetable broth or water
• 1-2 cups finely chopped kale/spinach
• 1/2 tsp smoked paprika (optional)
• 2-3 sun-dried tomatoes (optional)
• salt
• pepper
METHOD
1. Preheat oven to 200℃.
2. In a large cast-iron pot with the lid, combine all the ingredients, except kale.
3. Place the pot in the oven and cook for 2 hours.
4. Add the kale/spinach about 5 minutes before the soup is done. Season to taste
with salt and pepper.
5. Serve on bed of mash potato, rice or other grain of your liking with or without a
dollop of plant-based yogurt or sour cream.
68
Pinto Bean Chilli with Red Rice
To make Red Rice:

Note: Soaking the red rice for a few hours (then rinsing and draining) significantly reduces
cooking time.

• 2 cups Red Rice
• 4 cups water
INSTRUCTIONS
1. Thoroughly rinse the red rice in a sieve.
3. Cook for around 30-40 minutes with the lid on, on a low heat, checking
occasionally if more water is needed.
4. Eat immediately. If you have leftovers, cool and refrigerate (eat within a couple of
days).
INGREDIENTS (Chilli)
69
• 1 tsp extra virgin olive oil (or water)
1 medium onion, chopped
4 cloves garlic, crushed and diced
• 1 hot red chilli, finely diced
1 bell pepper chopped
• 1 can diced tomatoes in tomato sauce
• 300g tomato passata
1 teaspoon ground cumin
• 1/2 teaspoon chilli powder
1 teaspoon oregano
• 1 bay leaf
• 1 teaspoon hot smoked paprika
• 2 cans of pinto beans (or 3 cups of cooked pinto beans), rinsed and drained
• 1 can of jackfruit (separate into pieces with your fingers or chop)
• 1 cup vegetable broth
2 teaspoons cocoa powder (or raw cacao powder)
• 1 teaspoon garlic powder
• 1/4 teaspoon freshly ground black pepper
1 teaspoon salt (optional)
• Optional: serve with red rice and fresh coriander leaves
INSTRUCTIONS
1. In a large saucepan, sauté the onion in olive oil (or water) until softened. Add the
garlic, red chilli and bell pepper.
2. Add the canned tomatoes, passata, beans, ground cumin, chilli powder, cinnamon,
oregano, bay leaf, paprika and bring to the boil for a minute.
3. Reduce to a simmer and add in the pinto beans and jackfruit. Add the vegetable
broth if the mixture looks a little thick as it will reduce as it cooks.
4. Add in the cocoa powder, garlic powder, pepper and salt. Keep on a low simmer
for 30 minutes until tender. Check occasionally and stir.
5. Check seasoning. If it’s bitter, add a tablespoon of sweetener such as date syrup.
6. Serve with red rice and fresh coriander leaves.
7. Keeps well in the fridge for a few days.
70
Plant-Based Macaroni and Cheese with
Steamed Greens
Steamed Greens
• 2 bags of greens – such as British

spring greens, kale, savoy cabbage or
a mixture
• Water
• Juice of half a lemon
INSTRUCTIONS
1. Rinse and drain the greens. Remove any tough bits such as thick stalks.
2. Slice the greens into thin ribbons and sauté with a couple of tablespoons of water.
3. When the greens are soft, add a squeeze of lemon to taste or splash of apple cider
vinegar if you don’t have any fresh lemon.
Macaroni and cheese
• Wholewheat macaroni (around 600g)

• 1 yellow onion, finely diced
• 3 cloves garlic, crushed and finely diced
• 1 tsp extra virgin olive oil (optional)
• 1 cup cashews, soaked for at least 2 hours and drained
• 2 cups potatoes, peeled and roughly chopped
• 1 cup carrots, peeled and roughly chopped
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• 3 tbsp lemon juice
• 1.5 cups unsweetened fortified soya milk
• 1 tsp dijon mustard
• 8 tbsp nutritional yeast
• 1 tsp mixed Italian herbs
• 1/2 tsp garlic powder
• 1/2 tsp ground black pepper
• 1 tsp salt
• 1-2 tbsp extra virgin olive oil (optional)
• OPTIONAL TOPPINGS: a few pickled jalapeños (or to preference), diced, handful of
fresh basil leaves, 1/2 cup panko breadcrumbs, 1/4 tsp salt
INSTRUCTIONS
1. Boil the potatoes and carrots for about 10 minutes or until tender. Drain and set
aside.
2. Pre-heat fan oven to 180 degrees Celsius. Add the onion, garlic and 1 tsp olive oil
to a large baking dish and pop in the oven for 10 minutes.
3. Cook macaroni according to instructions until just al dente. Drain and set aside.
4. In a large blender, add cashews, potatoes, carrots, lemon juice, soy milk, mustard,
nutritional yeast, herbs, spices and extra virgin olive oil. Blitz then taste and adjust
seasoning.
5. Add the cooked pasta to the baking dish (with the garlic-onion mixture) and toss
so the onion and garlic is distributed.
6. Pour the “cheese” sauce on the pasta. It should be thoroughly coated. Store any
leftover sauce in the fridge for a couple of days.
7. Add jalapeños and basil leaves on top of the cheesy pasta mix.
8. In a separate bowl, mix the breadcrumbs with olive oil and salt and distribute
evenly on top of the pasta.
9. Bake in the oven until the top is golden brown for 20 minutes at 180 degrees
Celsius.
10. Serve with a side of steamed greens.
72
Plantain Shepherd’s Pie
• 1 tin chopped tomatoes

• 1 large red bell pepper
• 1 scotch bonnet pepper
• 3 cloves garlic
• 50ml water
• 1 red onion (chopped)
• 200g chestnut mushrooms (roughly diced)
• 4 large carrots (diced)
• 100g sweetcorn
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• 1 tbsp curry powder
• 1 tsp dried thyme

• Salt to taste
• 2 tbsp cornflour
• 500g cooked green lentils
• 4 stalks green onions (chopped)
• 3 yellow (ripe) plantains
METHOD
1. Preheat your oven to 180 degrees Celsius.
2. Rinse the plantains thoroughly and cut off the tops and tails. Make a shallow slit
down one side of each plantain then cut each plantain (with the skin still on) into
three large pieces. Place the pieces in a pot of boiling water and allow to simmer
for about 10-15 minutes until the plantain softens. Drain and set aside.
3. Place the chopped tomatoes, red bell pepper, scotch bonnet pepper and garlic
cloves in a food blender and mix until smooth.
4. In a large saucepan, heat the water and add the chopped onions, mushrooms,
carrots and sweetcorn. Sauté for about 5 minutes.
5. Add the blended tomato/pepper mix to the saucepan and season with curry
powder, thyme and a dash of salt.
6. In a small bowl, mix the cornflour with about 4-5 tablespoons of water to form a
runny paste. Add it to the saucepan and stir well to combine. This will help the
sauce to thicken.
7. Allow the sauce to simmer on medium-low heat for about 15 minutes or until the
sauce has thickened slightly. Add the cooked lentils and half of the chopped
spring onions. Stir to combine. Transfer the filling to a large oven dish.
8. The plantain should be cool enough to handle now. Peel each piece and slice each
one into thick rounds. Arrange the plantain rounds over the top of the filling to
cover the entire oven dish.
9. Bake in the oven for 25-30 minutes. The top of the plantain should brown nicely
and if not, you can pop it under the grill for 1-2 minutes for a crispier finish.
10. Serve piping hot with the rest of the spring onions sprinkled on top for garnish.
Goes great with a fresh side salad and wholewheat bread rolls.
74
Red Lentil Ragù with Wholewheat
Spaghetti
INGREDIENTS
• Spaghetti (wholewheat or spelt) or gluten free option

• 1 cup split red lentils
• 1 tsp olive oil swap for water/vegetable stock for oil free
• 1 red onion, diced
• 1 red chilli, chopped finely
• 4 cloves of garlic, crushed and chopped finely
• 3 carrots, chopped finely
• 6-8 chestnut mushrooms, chopped finely
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• 4 tsp mixed Italian herbs (thyme, oregano, basil)
• 1 tsp onion powder (optional)
• ½ tsp black pepper
• 1 can of diced tomatoes
• 1 tbsp tomato paste
• 1 cup vegetable broth
• To garnish: fresh basil and nutritional yeast
INSTRUCTIONS
1. Wash the lentils thoroughly and drain. Add to pot with 4 cups of water. Cook on a medium
heat for around 15 minutes until it is just cooked. Stir once in a while. You can also swap
this for pre-cooked red lentils to save time.
2. Prepare the spaghetti or pasta according to instructions on the packet. Drain and set
aside. If gluten free, using a gluten free pasta such as brown rice pasta.
3. Add the oil (or water/ vegetable stock) to a pan, along with the chopped onion and sauté
for a couple of minutes before adding the chilli and garlic. After another couple of minutes,
add the carrots, mushrooms and red bell pepper and mix together.
4. Add mixed herbs, onion powder and black pepper and coat well.
5. Add the can of tomatoes, tomato paste and the vegetable stock. Bring to a boil. Once
boiling, turn down and simmer for 15 minutes. Season with salt and pepper to taste.
6. Add in the cooked lentils and add a splash of water if it is too thick. Taste and adjust herbs
and spices at this point if needed.
7. To serve, add some sprigs of fresh basil and some nutritional yeast. While best with
spaghetti, this also tastes fantastic on its own or on top of potatoes. Serve with a green
salad of rocket leaves, cucumber and lemon.
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Serbian Cabbage Stew with Red Rice
• 2 onions, red or white

• 3-4 garlic cloves
• 1 large carrot
• 2 celery sticks
• 2-3 large potatoes
• 1-2 large fresh tomatoes, or 1/2 tin chopped tomatoes
• 1/2 thumb size fresh ginger
• 1 cabbage head
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• 2 bay leaves
• 1/2 tsp thyme, dry
• 1/2 tsp parsley, dry
• 1/4 tsp turmeric (optional)
• black pepper
• 500ml vegetable stock
METHOD
1. Finely chop onions, garlic and ginger. Finely slice carrots and celery sticks. Chop
potatoes and tomatoes (if using fresh) into bite size pieces. Cut the root out of
cabbage and chop cabbage into stripes about 1cm wide.
2. Heat a large pan to a high heat, add a splash of water or stock, add onions and
ginger and cook for 1 minute, stirring so it doesn’t stick.
3. Add carrots, celery and bay leaf and cook for another minute, stirring. Add a pinch
of salt to help veggies release liquid. Add another splash of water or stock if need
be to prevent sticking or deglaze the pan.
4. Add tomatoes and cabbage, stir well to coat it in softened vegetables, reduce
temperature to medium, put a lid on and let it all sweat for about 5 minutes.
5. Add potatoes, herbs and spices, stock, bring it to boil.
6. Reduce the temperature to medium - low, put the lid on and let it simmer for about
30 minutes or until cabbage and potatoes are cooked through and soft. Stir
occasionally.
7. Taste, adjust seasoning if needed and serve with grains like cooked barley or
buckwheat, or with warm crunchy wholemeal bread.
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Sweet Potato, Coconut and Lime Soup
• 2 medium carrots
• 1/4 medium celeriac
• 2 medium onions, white
• 2 large or 3 medium sweet potatoes
• 1 tin coconut milk
• 750ml vegetable stock (3 cups)
• 1 lime, zested and juiced
• 1/2 tsp salt
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METHOD
1. Preheat oven to 180℃. Line a baking tray with baking paper. Peel and cut the
sweet potato in bite-size pieces and place it in the oven for 25 minutes. Baking will
make the sweet potato soft and even sweeter but also give nice caramelised
flavour to it.
2. Grate carrots and celeriac and finely dice (or grate) onions. This will help them
cook faster.
3. Place a big pot on a high heat with 50ml of water (or 1tbsp of olive oil). Add
carrots, celeriac and onion with a good pinch of salt, reduce the heat to medium-
low, put the lid on and let the veg sweat for about 5-10 minus or until soft. Stir
occasionally.
4. Add coconut milk, veg stock and add baked potatoes.
5. Add salt, pepper, lime zest and lime juice, bring it to boil and let it simmer for a few
minutes until all the veg is fully cooked and flavours are nicely blend.
6. Blend till smooth. Taste and adjust the seasoning if necessary.
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Sweet Potato and Okra Salad
• 1 large sweet potato (peeled and diced into cubes)

• 200ml water
• 2 large tomatoes (finely chopped)
• 1 red bell pepper (finely chopped)
• 1 handful okra, about 15 (cut into small rounds)
• 1 vegetable stock cube
METHOD
1. Boil the sweet potatoes in a little water for 10-15 minutes on medium-high heat
until cooked. Drain and set aside.
2. Heat water in a frying pan and add the chopped peppers, tomatoes and vegetable
stock cube. Stir constantly on a medium heat for about 10 minutes until you have
a thick sauce. Add the chopped okra, turn the heat down to low and cook covered
for a further 5 minutes.
3. Add the cooked sweet potatoes and gently combine all the ingredients. Serve
warm.
81
Tomato Onion Dal with Brown Rice
To make Brown Rice
• 2 cups brown rice
• 4 cups water
INSTRUCTIONS
1. Thoroughly rinse the brown rice in a sieve.
3. Cook for around 20 minutes with the lid on, on a low heat, checking
occasionally.
4. Eat immediately or cool and then refrigerate (eat within a couple of days).
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Tomato Onion Dal
• 2 cups of dried mung lentils, rinsed and drained (also called split yellow peas/ petite
yellow peas)
• 2 green chillies, slit
• 1 onion, chopped finely
• 3 fresh tomatoes, diced
• 1.5 inches inch fresh ginger, diced finely
• 3 garlic cloves, grated or crushed and chopped finely
• 1 tsp turmeric
• Pinch of black pepper
• Pinch of asafoetida (hing) - optional
• 2 tsp of black mustard seeds
• A few curry leaves (fresh or dried – available from Indian stores and some
supermarkets)
• 2 big handfuls of spinach leaves, chopped (use frozen if needed)
• Bunch of coriander, chopped including stems
• Juice of 1 lemon
INSTRUCTIONS
1. In a deep pan, heat the pan and dry roast the mustard seeds, turmeric, black
pepper and hing, taking special care not to burn.
2. Add curry leaves, garlic, ginger and chilies with a splash of hot water. Sauté and
add the onions. Sauté for a couple of mins on medium heat, adding additional
splashes of hot water to deglaze the pan if needed – don’t add too much.
3. Add the tomatoes, stir and cover and cook for 5 minutes. Add rinsed and drained
mung lentils after the tomatoes have cooked, along with 6 cups of water. Simmer
for 30 minutes and check on it periodically to see if more water is needed. The
lentils should be soft. As an example, they should be easy to mash when done.
4. Turn the heat off and add in the spinach and coriander, including coriander stems
(full of flavour). They'll wilt in the residual heat. Reserve some of the coriander for
garnish.
5. Let cool slightly and serve with fresh lemon juice (or add to the pan once cooled to
retain the Vitamin C).
6. Serve with brown rice or quinoa or enjoy on its own as a soup. Garnish with fresh
coriander.
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Tuna-Less Chickpea Salad Sandwich
• 1 can chickpeas
• 3-4 spring onions, finely sliced
• 1 celery stalks, finely sliced
• 2 pickles or 2 tsp capers, finely chopped
• 1 sheet nori seaweed, cut to small pieces
or 2 tbsp nori seaweed flakes (optional)
• 1/2 cup vegan crème freche or vegan
mayo
• 1/4 tsp sea salt
METHOD
1. Mash the chickpeas with fork or potato masher to break them up. Leave chunkier
if you prefer more bite to it.
2. Finely dice the onion, celery and pickle and add them to the chickpeas. Add the
nori flakes (if using), salt and pepper and mix to combine.
3. Lastly, add crème freche or vegan mayonnaise. Mix to combine and taste for
seasoning.
4. Note: If mixture seems a bit dry, add a touch more of vegan mayo or sour cream.
5. Enjoy as a salad, in sandwiches or wraps.
84
West African Peanut Stew with Brown
Rice
• 1 cup lightly toasted peanuts
• 6 fresh tomatoes
• 1 red bell pepper
• 1 small red onion
• 1 scotch bonnet pepper
• 1 cup water
• 1 cup mushrooms (sliced)
• Salt to taste
• 1 tbsp black peppercorns
• 1 bunch fresh basil (roughly chopped)
85
METHOD
1. Use a food processor to blend the peanuts until you have a crumbly paste (similar
to crunchy peanut butter).
2. Combine the peppers, onion, tomatoes and water in a blender and blend until
smooth.
3. Pour the blended mixture into a pot or saucepan and simmer uncovered for 10
minutes, medium heat.
4. Stir in the groundnut paste. At this point, it will thicken rapidly. Add some water to
loosen the stew and turn the heat down to medium-low.
5. Add the mushrooms and season with salt and black peppercorns.
6. Add the roughly chopped basil and simmer for another 2 minutes.
86
Wholewheat Pasta with Mushroom,
Broccoli and Chickpeas in Tomato Sauce
• Wholewheat pasta, cooked to al dente

• 1 tsp olive oil (omit if using water or vegetable stock)
• 1 medium onion, diced
• 3 garlic cloves, minced
• 1 red chilli, diced
• 2 cups button mushrooms, sliced
• 1 large head of broccoli, diced including the stalks
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• 1 tsp onion powder
• 3 tablespoons of Italian mixed herbs
• 680g tomato passata
• 1 vegetable stock cube or 2 teaspoons of vegetable bouillon powder
• 1 can of chickpeas, rinsed and drained
• 1 tsp salt
• 1/2 teaspoon black pepper
• 4 tablespoons of nutritional yeast (optional)
• Large handful of spinach leaves, chopped
• To serve: fresh basil leaves
INSTRUCTIONS
1. Cook pasta to al dente. Drain and set aside.
2. Sauté onion, garlic and chilli in olive oil or water until softened.
3. Add mushrooms, broccoli, onion powder and herbs and mix for a minute
4. Add the tomato paste and stock cube or powder along with a splash of water if
the mixture is too thick.
5. Simmer for around 15 minutes until the vegetable are cooked.
6. Add the chickpeas. Season to taste with salt and black pepper.
7. Simmer for another few minutes. Stir in the pasta. Turn off the heat and add the
nutritional yeast and spinach leaves. Mix thoroughly and let wilt in the residual
heat.
8. Serve hot with fresh basil leaves.
88
RECIPE CREDITS
Rohini Bajekal
website: https://rohinibajekal.com
Instagram: @rohinibajekal
Twitter: @rohinibajekal
Biljana Hutchinson
website: https://theplantcamp.com
Facebook: The Plant Camp
Instagram: @theplantcamp
Tomi Makanjuola
Website: www.vegannigerian.com
Facebook: The Vegan Nigerian
Instagram: @vegannigerian
Twitter: @VeganNigerian
Annika Clinkett
Website: www.nikaskitchen.co.uk
Instagram: @nikaskitchen
Leila Dehghan
Website: www.drleilad.com
Facebook: Dr Leila D. - Plant-Powered Qi Nutrition
Instagram: @plantpowered_qi_nutrition
89

Plant Based Recipes PBHC

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Plant Based Recipes PBHC

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INGREDIENTS (serves 10)

• 4 cups rolled oats

2. In a large mixing bowl, add oats, nuts and seeds.

4. Stir the mixture thoroughly so it is evenly coated.

• 1/2 cup almonds chopped roughly

• 1 cup rolled oats (often called jumbo or old-fashioned)

INGREDIENTS (makes 6 pancakes)

• 1 cup room temperature water (plus more water if needed)

• 1 medium red onion, finely chopped

• 3 cups plant based milk

• 1/2 tsp ground cinnamon

4. Add vanilla, cinnamon and nutmeg.

1. Mix all of the ingredients in a strong blender.

• 1 cup rolled oats (often called jumbo or old-fashioned)

INGREDIENTS (serves 2-4)

• 125g gram flour

5. Turn oﬀ the heat and let cool for a few minutes

• 2 tablespoons of vegetable stock (or 1 tbsp olive oil)

INGREDIENTS (serves 2-4)

• 1 cup self-raising wholemeal flour or mix spelt and wholemeal flour

2 Large sweet potatoes with skin, washed and scrubbed

For the easy Guacamole

For Black Bean Salad

5. Serve yam with scramble tofu on top.

• 2 tablespoons of miso paste, preferably white miso or sweet white miso

• 1/4 cup tahini

7. Serve hot with the baked tofu “croutons.”

• 1 tbsp extra virgin olive oil (optional)

• Bunch of fresh coriander leaves

6. Season to taste and garnish with some sprigs of coriander.

INGREDIENTS (serves 4-5)

• 1 15 ounce (425g) can chickpeas, rinsed and drained

1. Preheat oven to 400 degrees F (200C).

4. Add all salad ingredients in a bowl and set aside.

5. Mix all dressing ingredients and whisk until pourable.

6. Add baked chickpeas to the salad, along with dressing.

• 1 block silken tofu

• 1 cup brown rice

• 1 tsp extra virgin olive oil or a tablespoon of vegetable stock if oil-free

To serve with quinoa, cook 1 cup quinoa, cooked in 2 cups of water.

4. Simmer for around 10 minutes until the vegetables are al dente.

INGREDIENTS (serves 2-4)

• 2 tbsp tamari or soy sauce

2 -4 nest of wholemeal rice noodles or 1/2 pack glass rice noodles.

1. Cook rice noodles according to packet instructions.

INGREDIENTS (serves 2-4)

• 1 block firm tofu

2. Heat the grill or griddle pan, sprinkle water on it.

• 4 slices of wholegrain bread (any type)

Sandwich can be made with grilled or fresh veggies.

To make Brown Rice:

INGREDIENTS (serves 6-8)

1. Thoroughly rinse the brown rice in a sieve.

To make Indian Red Lentil Dal:

2. Place pot on medium heat and add water.

7. Cut plantain in coin shapes and add to pot.

8. Slice and de-seed sweet pepper and add to pot.

9. Cut breadfruit into medium chunks and add to pot.

INGREDIENTS (serves 2-3)

1. Cup pineapple into small cubes.

• 1 large red onion, diced

INGREDIENTS (serves 2-4)

• 2-3 cups stock