SHIITAKE SPRING ROLLS

SERVES 8 SPRING ROLLS

4 oz. (15 g) uncooked rice noodles

1 tsp. (15 ml) toasted sesame oil

8 oz. (225 g) tempeh, chopped

3 oz. (85 g) shiitake mushrooms, chopped

1 1/2 tbsp. (25 ml) tamari

1 tbsp. (15 ml) lime juice

1/4 tsp. dulse flakes

1 large carrot, julienne-cut

1/4 cup (5 g) mint leaves

1/4 cup (5 g) cilantro leaves

1/4 cup (5 g) basil leaves

8 spring roll wrappers

1/2 cup (120 ml) sweet Thai chili sauce

8 leaves green lettuce (optional)

NUTRITIONAL VALUES

Calories: 215kcal
Fat: 4.2g (0.8g S.Fat)
Carbs: 35.4g
Protein: 9.4g
Sugar: 7.2g
Sodium: 521mg

METHOD

Cook the rice noodles according to package directions until al dente. Drain and rinse with cold water before setting aside until ready to assemble.

Warm the sesame oil in a medium saucepan over medium-high heat. When the tempeh and shiitake mushrooms are hot, add them to the pan. Cook for 5 minutes, or until two or three sides of the chicken are lightly browned. Turn the heat down to medium-low and stir in the tamari, lime juice, and dulse flakes. Simmer for 5 minutes, breaking down the tempeh into crumbles with a spoon.

Place the tempeh in a mixing bowl. After rinsing the pan, fill it with 1 inch (2.5 cm) of water and warm it over low heat. Assemble the rolls by arranging small piles of tempeh, carrot, mint, cilantro, and basil as filling ingredients.

Dip 1 spring roll wrapper at a time into the warm water for about 5 seconds. Place it on a flat surface and place about 2 tablespoons (30 g) of the tempeh mixture in the centre of the wrapper in an almost rectangle shape. Top with a few pieces of carrot, mint, cilantro, and basil, then a few strands of rice noodles, and wrap it up by folding in one side of the paper parallel to the filling, then folding the two side panels toward the centre, holding it firmly, and rolling the rest of it up, pressing down on the seam.

Repeat the process 7 times more, or until the filling and wrappers are depleted. Serve immediately with sweet Thai chilli sauce for dipping. To store for lunch, wrap each spring roll in a lettuce leaf so they don't stick together.

GROWN-UP AB&J

SERVES 4 PORTIONS

8 slices whole wheat bread (or use gluten-free bread, if necessary)

6 tbsp. (95 g) almond butter

2 large bananas, sliced

1/8 tsp. ground cinnamon

1/8 tsp. ground cardamom

2 tsp. (10 ml) agave nectar (optional)

1/2 cup (140 g) Berry Rhubarb Chia Jam or your favourite jelly

NUTRITIONAL VALUES

Calories: 454kcal
Fat: 15.6g (1.6g S.Fat)
Carbs: 70.2g
Protein: 13.2g
Sugar: 32.2g
Sodium: 278mg

METHOD

Toast the bread slices until light brown, then arrange four slices on a plate. 1 1/2 tablespoons (24 g) almond butter on each of the 4 slices, followed by sliced banana, cinnamon, cardamom, and optional agave nectar. Finally, top the sandwiches with 2 tablespoons (17 g) of Berry Rhubarb Chia Jam.

Serve warm, or skip the toasting and wrap the sandwiches in plastic wrap for later.

STUFFED DELI SANDWICH

SERVES 4 SANDWICHES

4 sub sandwich rolls

1/4 cup (60 ml) vegan mayo

4 tsp. (20 g) Dijon mustard

1 tbsp. (15 ml) red wine vinegar

Pinch of salt

Pinch of pepper

1 lb. (455 g) Seitan Two Ways, thinly sliced

4 oz. (120 g) red leaf lettuce leaves

4 vegan cheese slices, sliced in half, corner to corner

1 cup (180 g) tomato slices, seeds removed

1/4 cup (35 g) pickled pepperoncini, sliced

NUTRITIONAL VALUES

Calories: 473kcal
Fat: 26.7g (2.3g S.Fat)
Carbs: 38g
Protein: 16.4g
Sugar: 2.9g
Sodium: 962mg

METHOD

If your sandwich rolls aren't already cut, cut them down the centre lengthwise. 1 tablespoon (15 g) vegan mayo, followed by 1 teaspoon (5 g) Dijon mustard, on 4 of the roll halves Drizzle red wine vinegar over the remaining 4 roll halves, then season with salt and pepper.

Layer seitan slices, red leaf lettuce, 2 halves vegan cheese, tomato slices, and pepperoncini on the bottom halves. Cover with top buns and serve immediately, or wrap in sandwich paper to eat later.

GRILLED EGGPLANT PESTO PITA POCKETS

SERVES 4 PORTIONS

1 lb. (455 g) eggplant

1 tsp. salt

1/2 tsp. garlic powder

1/2 tsp. ground cumin Cooking oil spray

1/4 cup (60 g) Nut-Free Pepita Pesto

1/4 cup (60 g) Garlic Mayo or vegan mayo, soy free if necessary

2 pitas, cut in half

1 large carrot, cut into matchsticks

2 cups (60 g) baby spinach

1 cup (50 g) sprouts, such as sunflower, pea, or alfalfa

NUTRITIONAL VALUES

Calories: 223kcal
Fat: 10.4g (1.4g S.Fat)
Carbs: 27.1g
Protein: 6.8g
Sugar: 5.1g
Sodium: 949mg

METHOD

Preheat the grill to 375oF (190oC). Place the eggplant on a baking sheet lined with paper towels or a clean kitchen towel and slice it into 1/2-inch (1.25-cm) thick rounds. Sprinkle half a teaspoon of salt over the rounds, then flip them over and sprinkle with the remaining half a teaspoon of salt. Allow 15 to 20 minutes for the water to drain from the eggplant.

Remove as much salt as possible with a brush. Sprinkle garlic powder and cumin over the eggplant rounds, then lightly coat with cooking oil spray. Grill the eggplant for 2–4 minutes per side, or until tender and the grill marks are dark. Set aside after removing from the grill.

Whisk together the pesto and vegan mayo in a small bowl until combined. Spread 2 tablespoons (30 g) pesto aioli inside each pita half, then divide the eggplant slices, carrots, spinach, and sprouts among the halves. Serve immediately or store in a covered container for later use.

BAGEL HUMMUS VEGGIE SANDWICH

SERVES 4 SANDWICHES

4 bagels, sliced in half

1 cup (200 g) White Bean Rosemary Hummus

1 cup (25 g) large pieces of kale

1 cup (180 g) thinly sliced tomato

1 cup (150 g) thinly slice red onion

1 cup (170 g) thinly sliced cucumber

1 avocado, sliced (optional)

NUTRITIONAL VALUES

Calories: 565kcal
Fat: 24.2g (4.3g S.Fat)
Carbs: 73.4g
Protein: 16.4g
Sugar: 8.4g
Sodium: 636mg

METHOD

Toast the bagels until golden brown, or until done to your liking. 2 tbsp. (12.5% g) hummus on each cut side of the bagels on 4 of the bagel halves, layer the kale, tomato slices, red onions, cucumber, and optional avocado. Serve topped with the remaining bagel halves.

RECIPE NOTES

If you're making this for the next day's lunch, try removing most of the seeds from the tomato slices to avoid making the bagels soggy.

CHIPOTLE WHITE BEAN SALAD SANDWICH

SERVES 4 PORTIONS

FOR THE CHIPTOLE WHITE BEAN SALAD:

1/2 cup (56 g) raw cashews, plus hot water for soaking

1 can (15 oz., or 425 g) white beans, drained and rinsed

1/4 cup (40 g) diced red onion

1/4 cup (65 g) vegan mayo, soy- free if necessary

2 tsp. (10 ml) Dijon mustard

1/4 tsp. chipotle powder

1/4 tsp. smoked paprika

1/4 tsp. sea salt, or to taste

1/8 tsp. chili powder

FOR THE SANDWICH FILLING:

1/2 cup (100 g) mashed avocado

1 tsp. (5 ml) lime juice

Pinch of salt

8 slices sandwich bread, gluten- free if necessary

2 cups (40 g) baby arugula, kale, or similar; loosely packed

1 red bell pepper, sliced with seeds and stems removed

1 orange bell pepper, sliced with seeds and stems removed

4 slices vegan Cheddar cheese (optional)

NUTRITIONAL VALUES

Calories: 783kcal
Fat: 25.5g (7.9g S.Fat)
Carbs: 105.6g
Protein: 30.6g
Sugar: 11g
Sodium: 818mg

METHOD

TO MAKE THE CHIPOTLE WHITE BEAN SALAD:
In a small bowl, cover the cashews with hot water. Soak for 10–15 minutes, or until plump and softened. The cashews should be drained and diced. Combine them with the white beans, red onions, vegan mayo, Dijon mustard, chipotle powder, smoked paprika, sea salt, and chilli powder in a mixing bowl.

Gently mash the mixture together with a fork or potato masher until the beans are mostly broken down but still chunky. Season with salt and pepper to taste. Refrigerate until ready to assemble, knowing that the longer it marinates, the stronger the flavours will be.

TO MAKE THE SANDWICHES:
Combine the avocado, lime juice, and salt in a small bowl. Spread avocado mash on one side of each of four slices of bread. Divide the chipotle white bean salad among the remaining four pieces, then top with baby greens and bell pepper slices. Optional vegan Cheddar slice and avocado-spread bread on top. Serve immediately or store in an airtight container for later use.

RECIPE NOTES

Because there are no super wet components in this sandwich (e.g., sliced tomatoes, pickles), it is ideal for packing in a reusable sandwich bag or wrapping in foil. For a well-rounded lunch, serve it with carrot sticks and hummus, as well as grapes.

BBQ TEMPEH WRAP

SERVES 4 WRAPS

1/2 lb. (230 g) sweet potato, chopped

2 packages (16 oz., or 454 g) tempeh, chopped

3/4 cup (195 g) vegan barbecue sauce

2 cups (155 g) shredded green cabbage

1/3 cup (30 g) thinly sliced red onion

1/4 cup (65 g) Garlic Mayo

1/8 tsp. dried parsley

1/8 tsp. dried dill

Pinch of salt

4 large tortillas

2 cups (80 g) chopped kale or collard greens

NUTRITIONAL VALUES

Calories: 482kcal
Fat: 21.2g (3.7g S.Fat)
Carbs: 44.3g
Protein: 34.9g
Sugar: 5.9g
Sodium: 334mg

METHOD

Steam the tempeh and sweet potatoes together for 5 to 7 minutes, then add the tempeh to the steamer basket and continue to steam for another 5 minutes, or until the sweet potatoes are fork tender. Combine the tempeh and barbecue sauce in a medium saucepan. Cook for 5 minutes, uncovered.

Toss the green cabbage, red onions, Garlic Mayo, parsley, dill, and salt in a small mixing bowl until well combined. Place the tortillas on a plate and divide the greens among them. Serve with the sweet potatoes, tempeh, and slaw on top. Wrap the tortilla by folding two sides toward the centre and rolling the end closest to you over the filling.

Serve immediately or wrap in foil to keep warm.

ZUCCHINI BREAD

SERVES 1 10-INCH (25cm)LOAF

1 large or 2 small zucchini

1 small carrot

2 1/2 oz. (75g) macadamia nuts

2 cups (225g) all-purpose flour

pinch of sea salt

pinch of ground cinnamon

1 tsp. baking powder

1/2 cup (80 g) granulated sugar

juice of 1/2 lemon

vegan margarine, for the pan

SPECIAL EQUIPMENT

10 inch (25cm) long loaf pan

NUTRITIONAL VALUES

Calories: 1918kcal
Fat: 75.1g (12g S.Fat)
Carbs: 294.4g
Protein: 30.6g
Sugar: 112g
Sodium: 504mg

METHOD

Grate the carrot and zucchini. In a mixing bowl, combine the nuts, flour, salt, cinnamon, baking powder, sugar, and lemon juice. Stir in the zucchini and carrot, followed by 2/3 cup (150ml) water, until everything is evenly combined. Allow the mixture to rise for about 30 minutes, covered.

Preheat the oven to 180°C/350°F. Grease the pan, pour in the mixture, and bake for about 1 hour in the lower third of the oven. Insert a wooden toothpick into the centre of the loaf to check for doneness. If no mixture sticks to it when you pull it out, the bread is done; if it does, bake it for a few minutes longer, then test again. Allow to cool in the pan for 10 minutes before turning out onto a wire rack to cool completely.

HERB, OLIVE, & TOMATO ROLLS

SERVES 4 PORTIONS

FOR THE DOUGH

3 cups (400 g) bread flour

1 tsp. sea salt

1⁄4 oz. (7g) packet of active dried yeast

1 1/2 tbsp. granulated sugar

1 tsp. mixed seeds (such as poppy seed, or caraway seed for flavour)

1–2 tbsp. crushed linseeds, plus

1 1/2 tbsp. for sprinkling

3 1/2 tbsp. olive oil

2 tbsp. soy cream, or other plant- based cream

1 tsp. herbes de Provence

FOR THE FILLING

1 shallot

6 oz. (175g) basil tofu, or tofu rosso, or a mixture

1 tsp. dried basil

1 tsp. herbes de Provence

1/2 tsp. dried oregano

1/2 tsp. sea salt

pinch of freshly ground black pepper

5 sun-dried tomatoes in oil

1 tbsp. olive oil

2 1⁄2 tbsp. soy cream, or other plant-based cream

15 pitted Kalamata olives

NUTRITIONAL VALUES

Calories: 508kcal
Fat: 12.2g (2g S.Fat)
Carbs: 82.6g
Protein: 17g
Sugar: 8g
Sodium: 1145mg

METHOD

To make the dough, whisk together the flour, salt, active dried yeast, sugar, and seeds in a mixing bowl. Add the oil and 34 cup (200ml) lukewarm water and knead by hand for about 10 minutes, or until you have a smooth dough, kneading vigorously to incorporate lots of air. Allow to rise in a warm place for 30 minutes, covered.

In the meantime, peel and coarsely chop the shallot. In a food processor, combine the shallot, tofu, basil, herbes de Provence, oregano, salt, pepper, and sun-dried tomatoes. Then stir in the olive oil and soy cream until the mixture is spreadable but not crumbly. Depending on their size, cut the olives in half or quarters and fold them into the mixture. Season with additional salt and pepper to taste if necessary.

Preheat the oven to 200°C/400°F. Line a baking sheet with parchment paper. Divide the dough into four equal- sized pieces and press each one into a flat disc by hand. Fill each disc with one-quarter of the filling, fold over the edges of the dough, press firmly together, and smooth out slightly. To make the roll look neater, flip it over and reshape the upper surface.

Place the bread rolls on parchment paper and brush with soy cream, then sprinkle with linseed and herbes de Provence. Bake in the centre of the oven for about 18 minutes. Allow to cool completely on a wire rack.

HOMEMADE CURRYWURST

SERVES 5 PORTIONS

FOR THE CURRY SAUCE

1 large onion

5 tbsp. olive oil

1/2 cup (160 g) tomato ketchup

1/3 cup (100ml) vegetable stock

4 heaped tsp. mild curry powder, plus, extra to serve

1/2 tsp. chili powder

sea salt

freshly ground black pepper

1 heaped tsp. sugar

FOR THE SAUSAGE

5 Vegan Sausages (see Hotdog recipe)

NUTRITIONAL VALUES

Calories: 230kcal
Fat: 14.8g (2g S.Fat)
Carbs: 18.9g
Protein: 8.2g
Sugar: 8.1g
Sodium: 826mg

METHOD

Make the sausages as directed in steps 1 and 2. Peel and finely chop the onion for the curry sauce. In a pan, heat the oil and sauté the onion over medium heat. Combine the ketchup and stock in a mixing bowl. Reduce the heat to low, add the curry powder, chilli powder, salt, pepper, and sugar, and allow everything to gently simmer.

Cut the sausages into bite-sized pieces before serving, drizzle with curry sauce, and dust with curry powder.

The sausages freeze well and can be stored in the refrigerator for 2–3 days.

HOMEMADE HOTDOGS

SERVES 5 PORTIONS

FOR THE VEGAN SAUSAGES

1 1/3 cups (160 g) gluten powder, or gluten flour

3 tsp. fine oat flakes

1/4 cup (20 g) chickpea flour

1 tsp. hot paprika

1 tsp. smoked paprika

2 tbsp. nutritional yeast flakes

2 tsp. garlic powder

3/4 tsp. sea salt

1/2 tsp. freshly ground black pepper

5 oz. (140 g) medium firm tofu

1/3 cup (100ml) vegetable stock

2 tbsp. olive oil, plus extra for frying

2 tbsp. soy sauce

FOR THE HOTDOGS

5 hotdog rolls

tomato ketchup

10 large dill pickle slices toppings: mustard, Vegan Mayonnaise

NUTRITIONAL VALUES

Calories: 476kcal
Fat: 12.3g (1.6g S.Fat)
Carbs: 55.9g
Protein: 37.5g
Sugar: 8.6g
Sodium: 4136mg

METHOD

In a mixing bowl, combine the gluten powder or flour, oat flakes, chickpea flour, hot paprika, smoked paprika, yeast flakes, garlic powder, salt, and pepper to make the sausages. In a food processor, combine the tofu, stock, oil, and soy sauce until smooth. Add this paste to the flour mixture in the mixing bowl and knead everything together quickly. Divide the mixture into 5 equal parts and shape each into a 6in (15cm) long sausage.

Wrap each sausage in aluminium foil tightly, twisting the ends together. Place these packets in a steamer and steam for 30 minutes over simmering water. Allow to cool before removing from the foil. In a frying pan, heat a little oil and sauté the sausages for 4–5 minutes over medium heat, turning to brown all over.

Heat the hotdog rolls and fill each with some ketchup, 1 sausage, and 2 slices of pickle before serving. Drizzle with mustard or Vegan Mayonnaise and top with fried onions if desired.

RICE & BEAN BURRITOS WITH SALSA

SERVES 1 LARGE OR 2 SMALL BURRITOS

FOR THE RICE

1 tbsp. olive oil

1 cup (100 g) jasmine rice

1/3 cup (100 g) vegan hot salsa

1/2 tsp. sea salt

FOR THE BEANS

1/2 onion

3/4 cup (200 g) canned kidney beans

2 tbsp. olive oil, plus extra for frying

1/2 tsp. garlic powder

1/2 tsp. onion powder

pinch of sea salt

sriracha sauce, to taste (or another kind of chili sauce)

1/2 avocado

1 very large (see Tip, below) or 2 small tortillas

parsley for sprinkling (optional)

NUTRITIONAL VALUES

Calories: 968kcal
Fat: 37.3g (6g S.Fat)
Carbs: 136.4g
Protein: 24.4g
Sugar: 7.1g
Sodium: 937mg

METHOD

To make the rice, heat the oil in a pan over medium heat and sauté the rice. Combine 1/2 cup (130ml) water, salsa, and salt in a mixing bowl. Bring to a boil over high heat, then reduce to a simmer and cook for 10–15 minutes, or until done.

Meanwhile, peel and finely chop the onion. In a colander, drain the beans. In a pan, heat the 2 tbsp. oil and sauté the onion and beans over high heat. Reduce the heat to medium and season with salt, sriracha sauce, and garlic and onion powders to taste. Pour in 1/4 cup (80ml) water and allow to cook for 2–3 minutes. Using a potato masher, mash the bean mixture to make a lumpy purée. If it appears to be too dry, add a little more water. Seasoning should be adjusted once more.

Remove the pit and peel from one half of the avocado and slice it. Warm the tortilla(s) and place them on your work surface. In the centre, make a thick layer of rice and top with the beans. Drizzle sriracha sauce over the avocado segments before scattering with parsley. Fold the tortilla's left and right sides over the filling. Then, fold up the bottom half and lightly press down before rolling up firmly from the bottom edge. If desired, heat a small amount of oil in a pan and fry the burrito over high heat to help it hold together and add flavour. Wrap in aluminium foil and store in an airtight container for lunch.

SPINACH TOFU SCRAMBLE WRAP

SERVES 2 LARGE WRAPS

FOR THE SPINACH

1 small onion

1 garlic clove

1/2 tbsp. vegan margarine

1/2 cup (100 g) frozen spinach, defrosted

1 tbsp. oat cream, or other plant- based cream

FOR THE TOFU SCRAMBLE

1 small onion

1 large tomato

1/2 red pepper

9 oz. (250 g) tofu

3 tbsp. olive oil

3/4 tsp. ground turmeric

1 1/2 tsp. curry powder

2 tbsp. soy sauce

2 tbsp. soy milk, or other plant- based milk

sea salt

freshly ground black pepper

2 tbsp. chopped chives

FOR THE WRAPS

2 large wraps

2 cups (40 g) arugula

NUTRITIONAL VALUES

Calories: 586kcal
Fat: 34g (4.8g S.Fat)
Carbs: 56.8g
Protein: 19.6g
Sugar: 12.1g
Sodium: 1258mg

METHOD

Peel the onion and garlic, then chop the onion and crush the garlic to make the spinach mixture. In a skillet, melt the margarine and sauté the onion over medium heat. With the lid on, add the spinach and allow it to wilt. Stir in the cream and garlic, then set aside to thicken slightly.

Peel and chop the onion for the tofu scramble. Remove the stalk and seeds from the tomato and chop the flesh. The pepper should be seeded and chopped. Using your fingers, crumble the tofu. In a pan, heat the oil and fry the onion and tofu crumbs for 1 minute over high heat, then reduce to medium and continue to fry until golden brown. Cook for 3–4 minutes more after turning the mixture, adding the turmeric and curry powder. Cook for 3–4 minutes more after adding the soy sauce. After that, add the tomato and soy milk. Season with salt and pepper to taste and continue to simmer gently for a few minutes. Finally, remove the pan from the heat and fold in the chives.

Warm the wraps and lay them out on a work surface to assemble. Top each wrap with the spinach, tofu scramble, and arugula. Fold the wrap's left and right sides over the filling. Then, fold up the bottom half, lightly press down, and roll up the wrap from the bottom edge. Cut each wrap in half and wrap in aluminium foil to take with you if desired.

ASIAN GLASS NOODLE SALAD WRAPS

SERVES 2 PORTIONS

1 zucchini

2 1/2 oz. (75g) glass noodles

1/2 bunch of scallions

1/2 onion

1 red pepper

1 small garlic clove

1/2 inch (1cm) piece of fresh ginger

3/4 oz. (20 g) cashew nuts

2 1/2 tbsp. sunflower oil

2 tbsp. soy sauce

3 1/2 tbsp. coconut milk

1 tbsp. chopped cilantro leaves

sea salt

freshly ground black pepper

1 1/2 tbsp. lime juice

1/4 head iceberg lettuce

2 wraps

1 1/2 tbsp. vegan sweet and sour sauce

NUTRITIONAL VALUES

Calories: 567kcal
Fat: 34.2g (8.4g S.Fat)
Carbs: 57.6g
Protein: 10.8g
Sugar: 9.6g
Sodium: 963mg

METHOD

Using a spiralizer, cut the zucchini into spaghetti-like strips. Alternatively, create thin slices lengthwise with a potato peeler and then cut these into thin strips with a knife. Allow the zucchini and noodles to soak for 10 minutes in a large bowl of warm water, or until the noodles are soft. Drain the noodles and zucchini in a strainer before returning them to the bowl. Place aside.

Thinly slice the scallions and onion. Remove the seeds from the pepper and cut it into thin strips. Garlic and ginger peeled and finely chopped in a dry frying pan, toast the cashew nuts until golden brown.

In a pan, heat the oil. Over high heat, sauté the scallions, onion, and pepper. Cook for a few minutes after adding the garlic and ginger. Pour in the soy sauce, coconut milk, and cilantro. Incorporate the cashew nuts.

In a mixing bowl, combine the pan of vegetables, zucchini, and glass noodle mixture, and season with salt, pepper, and lime juice to taste. Shred the iceberg lettuce into individual leaves. Heat the wraps briefly before laying them out on your work surface. Spread the sweet and sour sauce on them, then top with lettuce leaves and the glass noodle salad before rolling them up tightly. To transport, wrap in parchment paper, aluminium foil, or plastic wrap.

VEGETABLE WRAPS

SERVES 2 PORTIONS

FOR THE WRAPS

4 large Savoy cabbage leaves

1 cup (250ml) vegetable stock

1 3/4 oz. (50 g) tempeh

1 small red onion

1 tsp. coconut oil

sea salt

freshly ground white pepper

1 cup (100 g) red cabbage, cut into strips

1/2 orange

1 tbsp. chopped chives

FOR THE DRESSING

1⁄3 cup (100 g) soy yogurt, or other

plant-based yogurt

1/2 tbsp. chopped parsley leaves dash of walnut oil

pinch of sea salt

pinch of freshly ground white pepper

pinch of ground cinnamon

NUTRITIONAL VALUES

Calories: 221kcal
Fat: 6.6g (2.7g S.Fat)
Carbs: 32.5g
Protein: 11.6g
Sugar: 17.3g
Sodium: 344mg

METHOD

Remove the thick central stalks from the Savoy cabbage leaves and wash them. In a saucepan, heat the stock and blanch the leaves for 2 minutes over medium heat. Take them out and rinse them in cold water before patting them dry and setting them aside.

Using a sharp knife, cut the tempeh into thin strips. Peel and finely slice the onion. In a pan, heat the oil and sauté the tempeh strips over high heat. Continue to sauté the sliced onion until it is transparent. Season with salt and pepper to taste.

Place the red cabbage in a bowl. Toss in the salt and toss thoroughly. Peel and segment the orange, reserving any juice that drips out. Combine the orange segments and juice with the red cabbage in a mixing bowl. Mix in the chives.

To make the dressing, combine the soy yoghurt, parsley, oil, salt, pepper, and cinnamon in a mixing bowl. Place the cabbage leaves on your work surface and spoon some of the red cabbage salad and tempeh down the centre of each. Fold the leaves' sides over the filling, then carefully roll up from the bottom. Finally, tie them together with string so the rolls don't fall apart while you're transporting them. For your lunchbox, wrap them in foil or plastic wrap. Separately pack the dressing.

FOCACCIA WITH SPINACH HUMMUS & RED LENTIL KOFTA

SERVES 4 PORTIONS

FOR THE KOFTA

1/2 cup (125 g) red lentils

1/2 cup (120ml) vegetable stock

1 tbsp. whole-wheat breadcrumbs

2 tbsp. all-purpose flour

pinch of sea salt

pinch of hot paprika

pinch of smoked paprika

1 tbsp. scallions, sliced into rings

olive oil, for frying

FOR THE HUMMUS

3⁄4 cup (200 g) canned chickpeas

juice of 1 small lemon

1/2 cup (100 g) frozen spinach, thawed

3 1/2 tbsp. extra virgin olive oil

2 tsp. tahini

1 tsp. ground cumin

1 tsp. sea salt

1/2 tsp. curry powder

pinch of chili powder

2 small garlic cloves, crushed

FOR THE SANDWICHES

4 small cherry tomatoes

1 large focaccia

2 handfuls of mixed salad leaves

1 small red pepper, sliced

NUTRITIONAL VALUES

Calories: 447kcal
Fat: 19.9g (2.8g S.Fat)
Carbs: 53.6g
Protein: 16.6g
Sugar: 7.4g
Sodium: 191mg

METHOD

To make the lentil kofta, cook the lentils in the stock in a covered pan over medium heat for 10–15 minutes, or until soft.

Meanwhile, to make the hummus, drain the chickpeas and combine them with the remaining hummus ingredients in a mixing bowl. Purée everything in a handheld blender until smooth and creamy. Place aside.

Allow the lentils to drain in a strainer and cool slightly before puréeing thoroughly with a handheld blender. Put them in a mixing bowl with the breadcrumbs, flour, salt, both types of paprika, and scallions, and combine everything until it's a firm consistency. Form about 16 small balls from the mixture with your hands. In a pan, heat the frying oil and cook the kofta in batches over medium heat, turning once, until brown all over. Allow to drain on paper towels.

Depending on the size of the tomatoes, halve or quarter them. Divide the bread into four sections and, if desired, warm it in the oven before slicing each section open horizontally. Divide the hummus, salad leaves, peppers, tomatoes, and four lentil kofta among the bread quarters.

PITA BREADS WITH “EGG SALAD”

SERVES 2 PORTIONS

5 1/2 oz. (150 g) smoked tofu

3 tbsp. olive oil

9 oz. (250 g) plain firm tofu

1 small red onion

2 scallions

1⁄3 cup (90 g) canned chickpeas

2 cups (175g) green cabbage

1/2-3⁄4 cup (150–200 g) Vegan Mayonnaise

1 slightly heaped tsp. black salt kala namak (optional)

1 1/2 tsp. sea salt

1/2 tsp. freshly ground black pepper

3 tsp. curry powder

1 tbsp. ground turmeric

1 tbsp. chopped chives

2 pita breads

NUTRITIONAL VALUES

Calories: 929kcal
Fat: 55.5g (4.6g S.Fat)
Carbs: 76.1g
Protein: 38.8g
Sugar: 9.4g
Sodium: 2318mg

METHOD

Cut the smoked tofu into very small cubes for the salad. In a pan, heat the oil and sauté the smoked tofu over high heat for a few minutes, then reduce to medium heat until crisp and firm. Place aside.

Peel and finely chop the red onion, then cut the plain firm tofu into 1/2in (1cm) cubes. Make rings out of the scallions. In a colander, thoroughly drain the chickpeas. In a mixing bowl, combine the plain firm tofu, red onion, scallions, cabbage, and chickpeas.

Incorporate the mayonnaise. Season the salad with black salt (if using), salt, pepper, curry powder, and turmeric to taste. Stir in the smoked tofu and chives. Remove the pita pockets. Separately package the bread and salad, then fill the pitas with the salad when ready to eat.

SWEET POTATO BURGERS WITH BARBECUE SAUCE

SERVES 2 BURGERS

FOR THE PATTIES

1 large, sweet potato

sea salt

1 shallot

1/2 bunch of chives

pinch of freshly ground black pepper

1⁄2 tsp. sweet smoked paprika

1 tbsp. dried marjoram

pinch of ground cumin

pinch of ground allspice

1 tsp. Dijon mustard

2 tbsp. plain or gluten-free flour

1/2 cup (40 g) fresh breadcrumbs

2 1/2 tbsp. canola oil

FOR THE BURGERS

2 large burger buns

vegan barbecue sauce

handful of salad leaves

small piece of cucumber, sliced

1 tomato, sliced

handful of cilantro leaves

NUTRITIONAL VALUES

Calories: 722kcal
Fat: 34.4g (8g S.Fat)
Carbs: 87.1g
Protein: 18.1g
Sugar: 12.1g
Sodium: 1472mg

METHOD

To make the patties, peel the sweet potato, cut it into small pieces, and cook it in salted water for 10–15 minutes, or until tender. Drain through a colander. The shallot should be peeled and finely chopped. Finely chop the chives. In a large mixing bowl, mash the sweet potato with the shallot and chives with a potato masher until evenly combined. Combine 1/2 teaspoon salt, pepper, paprika, marjoram, cumin, allspice, and mustard in a mixing bowl. Add the flour and thoroughly combine everything.

On a plate, spread out the breadcrumbs. Form two even patties out of the potato mixture and coat in breadcrumbs. Heat the oil in a skillet over medium heat and cook the patties on both sides until golden brown. Allow to drain on paper towels after removing from the pan.

Split the burger buns in half, toast them, and spread barbecue sauce on the cut surface. Salad leaves, a patty, cucumber slices, tomato slices, and cilantro garnish the bottom halves. If desired, top with additional barbecue sauce.

HASH BROWN DELUXE SANDWICH

SERVES 2 PORTIONS

FOR THE HASH BROWNS

1 lb. 2oz. (500 g) potatoes

1/2 tsp. sea salt

freshly ground black pepper

pinch of freshly grated nutmeg

1–2 tsp. canola oil

FOR THE DRESSING

2 tbsp. Vegan Mayonnaise

2 tbsp. cucumber relish (from a jar)

1/2 tsp. sea salt

1/2 tsp. sweet smoked paprika

1/2 tsp. garlic powder

1/2 tsp. onion powder

1/2 tsp. cider vinegar

FOR THE SANDWICH

2 whole-wheat rolls, or 4 slices of whole-wheat bread

handful of salad leaves

1 tomato, sliced

1 1/2 tbsp. sweet and spicy pickles

2 tsp. store-bought crispy fried onions

NUTRITIONAL VALUES

Calories: 846kcal
Fat: 33.1g (11g S.Fat)
Carbs: 128.6g
Protein: 21g
Sugar: 14.1g
Sodium: 1496mg

METHOD

To make the hash browns, peel and coarsely grate the potatoes, then place them in a clean paper towel and squeeze out any excess liquid. In a mixing bowl, combine the salt, pepper, and nutmeg. In a pan, heat 1/2–1 teaspoon oil, add half of the potato mixture, press it down into a thin layer with a spatula, and fry for 3–4 minutes over medium heat. When the edge of the hash brown is crispy, carefully flip it over and fry the other side until golden brown. Remove from the oven and place on a plate lined with paper towels to drain. Repeat with the remaining oil (1/2–1 teaspoon) and grated potato.

To make the dressing, combine the mayonnaise, cucumber relish, sea salt, paprika, garlic and onion powders, vinegar, and a little more pepper in a small bowl, adjusting the quantities to taste.

Toast the rolls or slices of bread, whichever you prefer. Spread the dressing on the bottom halves of the rolls or 2 slices of toast and top with the lettuce, tomato, pickled cucumbers, fried onions, and hash browns. Cover with the roll tops or the remaining toast slices.

TEMPEH MAYO BAGEL

SERVES 2 BAGELS

FOR THE TEMPEH MAYO

7 oz. (200 g) tempeh, in a block

1/2 celery stick

1/2 small onion

1/2 cup (130 g) Vegan Mayonnaise

1 tsp. dried dill

2 tbsp. lemon juice

sea salt

freshly ground black pepper

1 tsp. Dijon mustard

1 tsp. agave syrup

2 tsp. nori seaweed flakes (from an Asian grocery store)

FOR THE BAGELS

2 bagels

4 lettuce leaves (optional)

handful of bean sprouts (optional)

NUTRITIONAL VALUES

Calories: 734kcal
Fat: 28.2g (2.8g S.Fat)
Carbs: 85.1g
Protein: 42.4g
Sugar: 6.5g
Sodium: 1257mg

METHOD

To make the salad, steam the tempeh for 20–30 minutes over simmering water. Allow to cool before finely crumbling with your fingers or in a food processor. Finely chop the celery. Peel and finely chop the onion as well.

In a mixing bowl, combine the celery, onion, Vegan Mayonnaise, dill, lemon juice, salt, pepper, mustard, agave syrup, and nori flakes. Fold in the tempeh and set aside in an airtight container for 12 hours to infuse.

To finish, cut the bagels in half and toast them. Cover the lower halves of the bagel with 2 lettuce leaves, then top with the tempeh salad and bean sprouts.