Plant-based recipes

Ingredients

• 80 g rolled oats
• 250 ml oat milk
• 1 banana
• 1 tbsp peanut butter
• Cinnamon

Method

1. Simmer the oats in the oat milk for 5 minutes.
2. Stir in the cinnamon and peanut butter.
3. Top with sliced banana.

Ingredients

• 200 g red lentils
• 1 onion
• 2 garlic cloves
• 400 ml coconut milk
• 400 g chopped tomatoes
• 2 tsp curry powder
• Spinach

Method

1. Fry the onion and garlic with the curry powder.
2. Add the lentils, tomatoes, coconut milk and 300 ml water; simmer for 20 minutes.
3. Stir in the spinach and serve with rice.

Ingredients

• 400 g chickpeas
• 1 cucumber
• Cherry tomatoes
• Red onion
• Parsley
• Lemon
• Olive oil
• Tahini

Method

1. Roast the chickpeas with spices for 20 minutes.
2. Chop the vegetables and herbs.
3. Toss together and drizzle with a lemon-tahini dressing.

Ingredients

• 400 g black beans
• Sweetcorn
• Avocado
• Tortillas
• Lime
• Smoked paprika
• Salsa

Method

1. Warm the beans with smoked paprika and cumin.
2. Mash the avocado with lime.
3. Fill the tortillas with beans, sweetcorn, avocado and salsa.

Ingredients

• 300 g firm tofu
• Broccoli
• Bell pepper
• Soy sauce
• Ginger
• Garlic
• Rice

Method

1. Press and cube the tofu; pan-fry until golden.
2. Stir-fry the vegetables with ginger and garlic.
3. Add the tofu and soy sauce; serve over rice.

Ingredients

• 2 ripe avocados
• 4 tbsp cocoa
• 4 tbsp maple syrup
• Vanilla
• Pinch of salt

Method

1. Blend everything until silky.
2. Chill for 1 hour.
3. Serve with berries.

Ingredients

• 60 g Rolled oats
• 200 ml Fortified soy drink
• 1 piece Banana
• 1 tbsp Peanut butter

Method

1. Simmer oats with the soy drink until creamy. Slice the banana and stir in peanut butter. Adjust thickness with water. Use a suitable alternative if peanuts or soy do not fit your allergy requirements.

Ingredients

• 60 g Rolled oats
• 150 ml Fortified soy drink
• 1 piece Apple
• 1 tbsp Chia seeds

Method

1. Mix oats, soy drink and chia in a covered container. Refrigerate overnight. Add chopped apple in the morning and cinnamon if available. Keep refrigerated and follow local guidance for safe storage.

Ingredients

• 100 g Firm tofu
• 2 piece Wholegrain bread
• 100 g Tomatoes
• 0.5 tbsp Olive oil

Method

1. Crumble tofu and cook gently with oil and your preferred seasoning. Toast the bread, add chopped tomatoes and serve with the tofu. Check bread and tofu ingredients for any relevant allergens.

Ingredients

• 150 g Cooked chickpeas
• 150 g Cooked rice
• 100 g Cucumber
• 1 tbsp Tahini

Method

1. Combine chickpeas, rice and chopped cucumber. Thin tahini with water and lemon juice if available. Toss and season to taste. Use rice freshly cooked or stored safely according to local food-safety guidance.

Ingredients

• 150 g Cooked white beans
• 2 piece Wholegrain bread
• 150 g Tomatoes
• 0.5 tbsp Olive oil

Method

1. Warm beans with chopped tomatoes and olive oil until the tomatoes soften. Season with herbs or spices you enjoy. Spoon onto toasted bread. Adjust the amount of bread and beans to your appetite.

Ingredients

• 150 g Cooked lentils
• 150 g Cooked rice
• 150 g Frozen vegetables
• 0.5 tbsp Olive oil

Method

1. Heat the vegetables thoroughly and combine with warmed lentils and rice. Add oil and preferred seasonings. Use freshly prepared rice or safe refrigerated portions. Add a vitamin C-rich accompaniment where suitable.

Ingredients

• 80 g Dry pasta
• 150 g Cooked lentils
• 200 g Canned tomatoes
• 80 g Frozen spinach

Method

1. Cook pasta according to its packet. Simmer tomatoes with lentils and spinach until thoroughly heated. Season to taste and combine with drained pasta. Check pasta ingredients if avoiding eggs or wheat.

Ingredients

• 150 g Firm tofu
• 150 g Cooked rice
• 200 g Frozen vegetables
• 0.5 tbsp Olive oil

Method

1. Cube and brown tofu in the oil. Add vegetables and cook thoroughly. Serve over freshly cooked or safely stored rice with your preferred sauce. Check sauces for allergens and adjust seasoning to taste.

Ingredients

• 150 g Cooked chickpeas
• 200 g Canned tomatoes
• 100 g Frozen spinach
• 2 piece Wholegrain bread

Method

1. Simmer chickpeas and tomatoes with spices you enjoy, then add spinach and heat thoroughly. Serve with wholegrain bread. Adjust the texture with water and make only quantities that can be eaten or stored safely.