ASPARAGUS QUICHE

SERVES A 11-INCH (28CM) QUICHE/8 SLICES

FOR THE PASTRY:

2 1/2 cups (325 g) all-purpose flour, plus, extra for dusting

1 tsp. sea salt

1/2 cup (150 g) vegan margarine, plus

extra for the lunchbox

pinch of sugar

FOR THE FILLING:

6 white asparagus spears

6 green asparagus spears

1 large or 2 small mild red chiles

10 oz. (300 g) silken tofu

1/2 cup (100 g) soy cream, or other plant-based cream

1 heaped tsp. cornflour

1 tbsp. olive oil

1 tsp. dried oregano

1 tsp. dried basil

freshly ground black pepper

SPECIAL EQUIPMENT:

11 inch (28cm) springform pan

NUTRITIONAL VALUES

Calories: 415kcal
Fat: 16.2g (2.6g S.Fat)
Carbs: 60.5g
Protein: 8.5g
Sugar: 2.5g
Sodium: 381mg

METHOD

To make the pastry, combine the flour, salt, and margarine in a mixing bowl. Rub it together with your fingertips for a few seconds, until the mixture resembles breadcrumbs. Sprinkle in the sugar and 8 tablespoons water, and stir with a knife until the mixture forms clumps and cleans the bowl. Form the pastry into a disc, wrap in plastic wrap, and chill for 1 hour.

Chop the woody ends of both types of asparagus for the filling. Lower one-third of the green asparagus spears should be peeled. Remove the seeds from the chile before slicing it into narrow strips. Preheat the oven to 180°C/350°F. Grease an 11-inch (28-cm) springform pan with cooking spray.

On a floured work surface, roll out the pastry until it is large enough to line the pan. Roll it carefully over the rolling pin and place it in the pan, gently pressing down in the corners to form a pastry case. In a mixing bowl, combine the tofu, cream, cornflour, oil, oregano, and basil until smooth and creamy, then season with salt and pepper to taste. Spread the cream over the pastry, then alternately arrange the different coloured asparagus and chile strips on top.

Bake the quiche for 25–30 minutes in the centre of the oven, or until golden. Allow it to cool slightly on a wire rack in the pan. Remove the quiche from the pan and cut into pieces to serve or pack for lunch.

INDIAN VEGETABLE PANCAKES

SERVES 2 PORTIONS

1 small onion

1 small red pepper

2 sprigs of cilantro

1/2 cup (80 g) semolina

2/3 cup (150 ml) cold vegetable stock

1/2 tsp. sea salt

1/2 tsp. curry powder

pinch of chili powder

pinch of ground cardamom

2 tbsp. canola oil

1 tbsp. cucumber relish

1 1/2 cups (500 g) Mango Chutney

NUTRITIONAL VALUES

Calories: 621kcal
Fat: 14.8g (1.1g S.Fat)
Carbs: 125.6g
Protein: 6.6g
Sugar: 78.8g
Sodium: 912mg

METHOD

The onion should be peeled and finely chopped. Cut the pepper into quarters and then into small cubes. Chop the cilantro finely. In a mixing bowl, combine the semolina, stock, salt, curry powder, chilli powder, and cardamom. Stir in the chopped onion and pepper, as well as the cilantro, until everything is combined.

In a pan, heat 1 tablespoon of oil. Spread half of the batter evenly in the pan. Cook the pancake for 2–3 minutes on medium heat, or until it is slightly brown. Cook for another 2–3 minutes on the other side. Cook the remaining batter in the pan to make a second pancake with the remaining oil. To make a dip, combine the cucumber relish and mango chutney. Separately pack the pancakes and dip to take with you. To serve, spread the dip on the pancake—delicious it's warm or cold.

Try red lentil pancakes, another Indian classic. To make the batter, combine 1 1/4 cup (150 g) ground red lentils and 34 cup (170ml) water, seasoning with 1 teaspoon garam masala, 1/2 teaspoon curry powder, and 1/2 teaspoon sea salt. Allow to steep for at least 15 minutes. In a pan, heat 2 1/2 tablespoons canola oil and cook small pancakes in batches over medium heat until golden brown. Mango chutney is also delicious with these.

MEZZE GREEN BEANS

SERVES 1 PORTION

9 oz. (250 g) green beans

1 1/2 tsp. sea salt

1 bay leaf

2 tbsp. olive oil

1 tbsp. balsamic vinegar

2 garlic cloves

freshly ground black pepper

NUTRITIONAL VALUES

Calories: 333kcal
Fat: 28.4g (4.1g S.Fat)
Carbs: 20.8g
Protein: 5.1g
Sugar: 3.7g
Sodium: 2825mg

METHOD

Remove the ends of the beans. In a pan, cover with water and add the salt and bay leaf. Cook for 5–8 minutes over medium heat until al dente, then drain in a colander, blanch in cold water, and drain.

In a pan, heat the oil and sauté the beans over high heat until golden brown; continue to cook over medium heat until golden brown. Turn off the heat. Pour the vinegar over the beans. Garlic, peeled and crushed, should be sprinkled over the beans. Mix everything together thoroughly and set aside to infuse slightly. Finally, season with sea salt and pepper to taste. This dish pairs well with some crunchy fresh bread.

STUFFED VINE LEAVES WITH LEMON RICE

SERVES 12 PORTIONS

2 1/2 tbsp. pine nuts

1 small onion

8 tbsp. olive oil

1/2 cup (100 g) risotto rice

1 1/3 cups (300ml) vegetable stock

finely grated zest and juice of 1 unwaxed lemon plus extra lemon slices to serve

12 preserved vine leaves

1 tsp. sea salt

NUTRITIONAL VALUES

Calories: 152kcal
Fat: 10.6g (1.4g S.Fat)
Carbs: 14g
Protein: 1.3g
Sugar: 4.8g
Sodium: 169mg

METHOD

In a dry pan, toast the pine nuts until golden brown, then finely chop and set aside. The onion should be peeled and finely chopped. In a pan, heat 4 tablespoons oil and sauté the onion over medium heat. Add the rice and fry briefly before pouring in half the stock and simmering for about 18 minutes over low heat, stirring frequently and gradually adding the remaining stock during this time. Stir in the lemon zest and juice, as well as the pine nuts, near the end of the cooking time.

SOY GYROS WITH TZATZIKI

SERVES 1 LARGE PORTION

FOR THE GYROS:

1 1/3 cups (300ml) hot vegetable stock

2 1/2 oz. (75 g) coarse soy crumbs (from a health food store)

4 tbsp. olive oil, plus more for frying

1 generously heaped tbsp. gyros seasoning

FOR THE TZATZIKI:

1/2 cucumber

1 tsp. sea salt

1 small garlic clove

1/3 cup (90 g) soy yogurt, or other plant-based yogurt

1 tbsp. extra virgin olive oil

1 tbsp. lemon juice

1/2 tbsp. dried dill

freshly ground black pepper

NUTRITIONAL VALUES

Calories: 960kcal
Fat: 77.9g (13.6g S.Fat)
Carbs: 66.3g
Protein: 12.7g
Sugar: 13.5g
Sodium: 3233mg

METHOD

Pour the stock over the soy crumbs in a bowl and let steep for 10 minutes before making the gyros. Allow to drain in a colander and cool. In a mixing bowl, combine the soy crumbs, 4 tablespoons oil, and gyros seasoning. Allow to infuse for 12 hours in a freezer bag or airtight container in the fridge.

In a pan, heat a generous amount of oil and fry the soy crumbs, first over high heat, then over low heat until well browned all over. Place aside.

To make the tzatziki, cut the cucumber in half lengthwise, remove the seeds, and finely grate. Allow to drain in a colander for 30 minutes after mixing with the salt, then squeeze out thoroughly. Garlic should be peeled and crushed. In a mixing bowl, combine the grated cucumber, garlic, yoghurt, oil, lemon juice, and dill. Season with pepper to taste. Separately pack the gyros and tzatziki to take with you. Before serving, reheat the gyros briefly.

ARABIAN RICE

SERVES 2 LARGE PORTIONS

1 1/3 cups (250 g) long grain rice

1 carrot

1/2 red pepper

1 shallot

1 garlic clove

5 1/2 oz. (150 g) seitan

1 1/2 tbsp. olive oil

1 tsp. tomato purée

finely grated zest and juice of 1/2 unwaxed orange

2 cups (500ml) vegetable stock, plus, extra if needed

1/2 cup (50 g) slivered almonds

1/2 tsp. pul biber (Aleppo pepper, or Turkish chili flakes)

pinch of saffron threads

pinch of ground cinnamon

pinch of ground cumin

pinch of ground cardamom

sea salt

freshly ground black pepper

freshly grated nutmeg

handful of raisins (optional)

NUTRITIONAL VALUES

Calories: 1091kcal
Fat: 27.5g (4.3g S.Fat)
Carbs: 128g
Protein: 74.6g
Sugar: 17.3g
Sodium: 1553mg

METHOD

Rinse the rice in a strainer until the water runs clear. Set aside and allow to drain. The carrot should be peeled and finely chopped. Remove the seeds from the pepper and finely chop it. The shallot and garlic should be peeled and chopped.

Cut the seitan into bite-sized chunks. In a pan, heat the oil and sauté the seitan on all sides over high heat. Combine the tomato purée, carrot, pepper, shallot, garlic, and orange zest and juice in a mixing bowl. Add the rice and enough stock to completely cover it. Simmer for about 20 minutes, stirring occasionally and adding more stock as needed, over medium heat, until cooked.

In the meantime, toast the slivered almonds in a dry skillet. Season the rice with pul biber, saffron, cinnamon, cumin, and cardamom, as well as salt, pepper, and nutmeg to taste. Add the raisins and mix well (if using). Divide the mixture between two lunchboxes and top with the almonds.

Serve the kabsa hot, if possible, but it also tastes great cold or at room temperature.

FRIED RICE WITH PINEAPPLE & CASHEW NUTS

SERVES 1 LARGE OR 2 SMALL PORTIONS

1/2 cup (100 g) jasmine rice

sea salt

2 oz. (60 g) cashew nuts

2 canned pineapple rings

2 tbsp. vegan margarine

1 small red pepper

1 carrot

1/3 cup (80 g) canned sweetcorn

4 tbsp. olive oil, plus extra if needed

good pinch of freshly ground white pepper

1 1/2 tsp. hot paprika, plus extra for sprinkling

2 scallions, green sections only

NUTRITIONAL VALUES

Calories: 807kcal
Fat: 53.2g (8.5g S.Fat)
Carbs: 80.9g
Protein: 10.4g
Sugar: 23.5g
Sodium: 450mg

METHOD

Cook the rice according to the package directions in salted water. Allow to drain in a strainer and cool. In a small dry frying pan, toast the cashews until golden brown, then remove from the heat and set aside. Make bite-sized pineapple rings out of the pineapple rings. Melt the margarine in a skillet over medium heat, then sauté the pineapple and set aside.

Remove the seeds from the pepper and cut it into small chunks. Using a vegetable peeler, peel the carrot and thinly slice it. In a colander, drain the sweetcorn. In a wok or frying pan, heat 2 tablespoons oil. Cook the pepper and carrot over high heat until golden brown and al dente, then continue to cook over medium heat until golden brown and al dente. If the carrot browns too quickly before being cooked, add a splash of water (any added liquid should evaporate completely). Season the vegetables with paprika, salt, and pepper.

Increase the heat to high and add the remaining 2 tablespoons oil. Stir in the rice and cook for a few minutes on high heat until crisp, then continue to brown on medium heat. If the mixture becomes too dry, add a little more oil. Heat through the sweetcorn, pineapple, and cashews. Place the rice dish in a lunchbox. Scatter the scallions over the rice after washing and slicing them. Paprika should be sprinkled on top.

POTSTICKER NOODLES

SERVES 1 LARGE OR 2 SMALL PORTIONS

FOR THE SAUCE:

5 tbsp. soy sauce

1 tbsp. rice vinegar

1 tbsp. red curry paste

1/2 tsp. sesame oil

pinch of chili powder

2 tbsp. finely chopped scallion

Greens

FOR THE NOODLES:

1/2 small bok choy, about 1 cup, chopped

1 tbsp. coconut oil

1/2 cup (80 g) broccoli florets

sea salt

freshly ground black pepper

2 1/4 oz. (80 g) broad rice noodles (from an Asian grocery store)

1/2 tsp. finely grated fresh ginger

NUTRITIONAL VALUES

Calories: 290kcal
Fat: 10.5g (6.8g S.Fat)
Carbs: 42.5g
Protein: 6.4g
Sugar: 1.9g
Sodium: 2923mg

METHOD

To make the sauce, combine all of the ingredients in a screw-top jar and shake well. Close the lid tightly and vigorously shake until the ingredients are thoroughly combined. Place aside.

Chop the bok choy finely. In a pan, heat the oil and sauté the broccoli until it is just tender. Set aside and season with salt and pepper.

Cook the noodles according to the package directions in salted water. Just before the end of the cooking time, add the bok choy. Drain the noodles and bok choy in a colander, then rinse with cold water before returning to the pan. Add the sauce and re-heat everything until everything is hot. Fold in the broccoli and ginger before transferring to a lunchbox.

SPAGHETTI POMODORI E OLIO

SERVES 1 LARGE OR 2 SMALL PORTIONS

5 1/2 oz. (150 g) whole-wheat spaghetti

sea salt

2 tomatoes

1 garlic clove

1/2 small bunch of flat leaf parsley

1 tbsp. extra virgin olive oil

1 tsp. powdered vegetable stock

freshly ground black pepper

squeeze of lemon juice

1/2 tsp. agave syrup

2 1/2 tbsp. pine nuts

NUTRITIONAL VALUES

Calories: 268kcal
Fat: 15.1g (1.6g S.Fat)
Carbs: 31g
Protein: 7.1g
Sugar: 5.7g
Sodium: 246mg

METHOD

Cook the spaghetti in salted water until it is al dente, according to the package directions. Meanwhile, quarter the tomatoes and finely chop them after removing the stalk and seeds. Garlic and parsley peeled and finely chopped Combine the oil, 1 tablespoon of water, and the stock in a mixing bowl.

Combine the oil mixture, tomatoes, garlic, and parsley in a mixing bowl, then season with salt, pepper, lemon juice, and agave syrup. In a pan, dry-roast the pine nuts until golden brown, then roughly chop. Drain the spaghetti in a colander, then return it to the hot pan over medium heat. Fold in the tomato mixture and continue to warm everything for about 1 minute, stirring constantly. Place the spaghetti in your lunchbox and top with the pine nuts.

SPAGHETTI FRITTATAS

SERVES 1 LARGE OR 2 SMALL PORTIONS

5 1/2 oz. (150 g) whole-wheat spaghetti

sea salt

1 oz. (30 g) smoked tofu

1 small onion

1 oz. (30 g) pitted green olives

1 tbsp. olive oil

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

1/2 cup (60 g) vegan pizza cheese, shredded

pinch of herb salt, or sea salt plus a pinch of mixed herbs

freshly ground black pepper

pinch of dried oregano

vegan margarine, for the lunchbox

4 basil leaves, to garnish

NUTRITIONAL VALUES

Calories: 347kcal
Fat: 17.4g (2.4g S.Fat)
Carbs: 41.6g
Protein: 8.8g
Sugar: 6.5g
Sodium: 423mg

METHOD

Cook the spaghetti in salted water until al dente, according to package directions. In the meantime, cut the tofu into small cubes. The onion and olives should be peeled and finely chopped.

In a large high-sided pan, heat the oil and sauté the tofu over high heat. Cook for a few minutes after adding the onion and olives. Pour in 1/4 cup (30 g) of the cream and 1/4 cup (30 g) of the cheese. Season with herb salt, pepper, and oregano and keep on a low heat until the cheese melts.

Preheat the oven to 220°C/425°F. Grease four muffin pans with margarine. Drain the spaghetti briefly in a colander before mixing it with the cheese mixture. Distribute the pasta mixture evenly among the muffin cups; the best way to do this is to twist the spaghetti with a large fork.

Scatter the remaining cheese over the spaghetti and bake the frittatas for 20 minutes in the centre of the oven. Remove from the oven and allow to cool slightly before removing from the moulds. Pack them up and serve with some basil leaves on top. The frittatas are delicious both warm and cold.