Four Amazing Vegan Marrow Recipes

It’s the time of year when we often have a glut of marrows - which can be grown specifically, or when courgettes (aka zucchini in America) are left to grow very large. Let’s face it - the almighty marrow might be impressive in size, but flavour-wise, can be a little bland on their own. But it’s all about the cooking process, and done right, marrows can be used as part of some amazing dishes. This post is a little different, as it contains four of my favourite vegan marrow recipes, each with a different cooking method - parboiling and sautéing, roasting, stuffing, and baking. So I hope there’s something for everyone here!

Curried marrow and chickpeas

For this recipe, the marrow is par-boiled first, then added to sautéed onions and spices along with chickpeas to create a wonderfully warming Indian-inspired dish. It’s finished with garam masala, lemon juice, fresh coriander and chilli to create a harmony of aromatic flavours. Serve on it’s own with rice or as a side dish to accompany other Indian dishes like this creamy lentil dhal.

Roasted marrow, garlic, and bean soup

A different way of cooking marrow is to roast it first, along with garlic and hardy herbs like sage and rosemary. The marrow softens and the flavours develop along with the herbs, while the garlic turns sticky, sweet and mellow. Once combined with sauteed leek, beans, spinach and stock, you’ll have a delicious, hearty, and incredibly healthy soup - perfect mopped up with good quality bread!

Gemista-style stuffed marrow

This incredible vegan gemista filling, usually used to stuff bell peppers and tomatoes, goes brilliantly stuffed inside marrow too. Gemista (or yemista) is a traditional Greek recipe that’s bursting with fresh flavours and colours. It’s sometimes made with minced meat in Greece but in my opinion it’s perfectly suited to being meat-free because then the flavours of the wonderful vegetables and aromatic herbs shine through. There are hundreds of gemista recipes in Greece, but this vegan version, with the addition of fragrant capers, the bite of the toasted almonds, and the hearty puy lentils, just takes it to another level. If you’re making this, try serving with this gigantes plaki recipe (Greek giant butter beans in a rich tomato sauce).

Vegan marrow and lemon cake

Grated and added to this wonderful cake recipe, the marrow helps retain moisture, keeping this cake soft, moist, and delicious. The marrow doesn’t impart any flavour to the cake, but does help to hydrate it. ground flax seeds are used instead of egg to bind the cake, and fresh lemon juice and zest give the cake a wonderful citrus kick along with warming spices like cinnamon and ginger. It’s delicious on its own but drizzling with this super-simple lemon icing takes it to the next level!

Vegan Curried Marrow and chickpeas recipe

Ingredients (serves 4):

• 1 medium marrow (800g prepared weight)

• 2 Tbsp rapeseed oil

• 2 tsp black mustard seeds

• 1 large (or 2 small) red onions, finely diced

• 1/2 tsp salt

• 3 cloves garlic, finely chopped

• 1 tsp ground cumin

• 1 tsp ground coriander

• 1/2 tsp ground turmeric

• 1/2 tsp chilli flakes

• 1 tin chickpeas, drained (240g drained weight)

• 1 tsp garam masala

• 1 Tbsp mango chutney

• 2 Tbsp fresh lemon juice

To serve:

• Fresh coriander

• Plain soy yoghurt

• Fresh chilli

Method:

Start by preparing your marrow. Peel the marrow and scoop out the soft, spongy flesh and seeds from the middle (see picture below - the chunk on the right has had the spongy centre scooped out). Your compost will love the peelings and discarded flesh/seeds!

Cut the prepared marrow into 2 cm chunks and add to a large pan of boiling water. Bring back to the boil and simmer for 5-6 minutes until they are fork-tender, then drain.

Meanwhile, heat the oil in a large pan over a medium heat, then add the mustard seeds and fry for a couple of minutes until they start to crackle and pop. Add the finely diced onion and salt, then saute for another 10 minutes to cook slowly.

When the onions had softened and begun to brown and caramelise (as per picture below), add the garlic, cumin, coriander, turmeric and chilli flakes and stir continuously for 2-3 minutes as the garlic and spices become fragrant.

Add the marrow and chickpeas to the pan and cook for a further 10 minutes. The marrow will release some liquid and become much softer. Now smash the marrow with the back of a wooden spoon to lightly crush.

Stir through the garam masala, mango chutney and lemon juice just before serving. Taste and adjust seasoning, adding more salt, lemon juice, mango chutney to taste. Then top with fresh coriander, soy yoghurt, and fresh chilli.

Nutrition (per serving):

• Protein: 8.3g (Women: 16.6% / Men: 15.1%)

• Iron: 2.6mg (Women: 17.6% / Men: 29.9%)

• Calories: 222 (Women: 11.1% / Men: 8.9%)

• Sugars: 10.1g (Women: 11.2% / Men: 8.4%)

• Total Fats: 9.0g (Women: 12.9% / Men: 9.5%)

• Saturated Fat: 0.8g (Women: 4.0% / Men: 2.7%)

• Salt: 0.8g (Women: 13.3% / Men: 13.3%)

• Fibre: 7.5g (Women: 25.0% / Men: 25.0%)

Roasted marrow, garlic, and bean soup recipe (vegan)

Ingredients (serves 4):

• 1 medium marrow (800g prepared weight)

• 6 cloves garlic, peeled but left whole

• 4 Tbsp olive oil

• 6-7 sage leaves

• 2 sprigs rosemary

• 1 large leek, finely chopped

• 600ml vegan stock

• 1 x tin flageolet beans, 240g drained weight*

• Salt and lots of pepper to taste

• 250g fresh spinach

To serve (optional)

• 2 Tbsp olive oil

• 5-6 sage leaves

Method:

Preheat oven to 180C (360F). Prepare the marrow as with the curried marrow recipe above - peel and scoop out the spongy middle, and cut to 2 cm chunks.

Add the marrow to a roasting tray with the garlic cloves, sage, rosemary and 2 Tbsp of the olive oil, then toss to coat everything in the oil. Roast for around 30 minutes until tender and the garlic is soft and turning golden.

Heat a large pan over a medium heat. Add the remaining 2 Tbsp of olive oil, then add the finely chopped leak. Saute gently for around 10 minutes until soft and turning golden.

Add the roasted marrow, garlic, and herbs to the pan (removing any tough stalks from the rosemary). Add the flageolet beans, then top up with the vegetable stock and simmer for 5 minutes.

Add the spinach and cook for another few minutes until wilted. Then blitz the soup with a hand-held stick blender until smooth.

Optional crispy sage leaves to serve: Heat 2 Tbsp of olive oil in a pan until shimmering. Add the sage leaves in a single layer. Watch them closely as they only take about 30 seconds to crisp up. Remove with a slotted spoon. Use the now sage-infused oil and crispy sage leaves to garnish your soup.

*I used flageolet beans because they’re slightly green so add to the colour of the soup, but any other green (e.g. mung) or white (e.g. cannellini, haricot) bean would work well.

Nutrition (per serving):

• Protein: 10.2g (Women: 0.4% / Men: 18.5%)

• Iron: 5.6mg (Women: 37.8% / Men: 64.4%)

• Calories: 301 (Women: 15.1% / Men: 12.0%)

• Sugars: 9.0g (Women: 10.0% / Men: 7.5%)

• Total Fats: 14.6g (Women: 20.9% / Men: 15.4%)

• Saturated Fat: 2.2g (Women: 11.0% / Men: 7.3%)

• Salt: 0.7g (Women: 11.7% / Men: 11.7%)

• Fibre: 8.9g (Women: 29.7% / Men: 29.7%)

Gemista-style stuffed marrow (vegan)

Ingredients (serves 4):

• 1 large marrow (approx 1kg)

• 3 large ripe tomatoes, chopped

• 4 Tbsp almonds, roughly chopped

• 100g uncooked medium-grain rice

• 1 x 250g pack pre-cooked puy lentils

• 1 red onion, finely chopped

• 3 cloves garlic, minced

• 1 small carrot, finely chopped

• Handful fresh mint, chopped

• Handful fresh parsley, chopped

• 1/2 tsp dried oregano

• 2 Tbsp nutritional yeast

• 2 Tbsp capers, roughly chopped

• 2 tsp caster sugar

• Pinch of salt and pepper to taste

• 4 Tbsp olive oil

• 4 Tbsp tomato puree

Method:

Preheat your oven to 180C (360F)

Roughly chop your almonds then lightly toast them in a small frying pan for a few minutes without any oil, until they start to smell fragrant. Remove from the heat.

Add the toasted almonds and all the remaining ingredients to a large mixing bowl, and stir thoroughly to combine.

Cut your marrow in half length-ways and scoop out and discard the soft flesh and seeds from the middle. Spoon the gemista filling into one half of the marrow until heaped, then place the other half back over the top to loosely seal everything so the rice mixture can gently steam cook inside the marrow.

Place the stuffed marrow onto a baking tray and place in the centre of the oven to bake for 60-70 minutes until the rice is cooked through and the marrow is soft and tender. Another way to stuff smaller marrows or round courgettes is to just chop the tops off, scoop out the centres, spoon the stuffing in, then replace the top to seal (like in the first picture).

Nutrition (per serving):

• Protein: 14.5g (Women: 29.0% / Men: 26.4%)

• Iron: 4.9mg (Women: 33.1% / Men: 56.3%)

• Calories: 417 (Women: 20.9% / Men: 16.7%)

• Sugars: 13.0g (Women: 14.4% / Men: 10.8%)

• Total Fats: 18.1g (Women: 25.9% / Men: 19.1%)

• Saturated Fat: 2.4g (Women: 12.0% / Men: 8.0%)

• Salt: 0.4g (Women: 6.7% / Men: 6.7%)

• Fibre: 12.2g (Women: 40.7% / Men: 40.7%)

Vegan marrow and lemon cake

Ingredients (makes 10 slices):

• 350g marrow or courgette, prepared weight

• 110g vegetable oil

• 2 Tbsp ground flax seeds

• 150g golden caster sugar

• Zest of 2 lemons

• Juice of 1 lemon

• 300g plain flour

• 2 tsp baking powder

• 1/2 tsp fine salt

• 1 tsp ground cinnamon

• 1 tsp ground ginger

For the lemon glaze

• 80g icing sugar

• 1 Tbsp lemon juice

Method:

Preheat you oven to 170C (350F). Line a 2 lb (900g) loaf tine with baking paper - leaving some overhanging to help lift the cake out when ready.

To make flax ‘eggs’, add the ground flax seeds to a small bowl or cup with 6 Tbsp water. Stir to combine and leave to sit for at least 5 minutes while you prepare the rest of the ingredients and it’ll turn gloopy in this time.

Cut the marrow into slices, and scoop out the spongy centre and seeds, but no need to peel. If using courgettes, there’s no need to scoop out any flesh. Use a box grater to coarsely grate the marrow or courgette - you should have 350g grated marrow.

Place the grated marrow in a clean tea towel and squeeze out most of the moisture. If you do this into a bowl on the scales, you should weigh about 75g of liquid removed. Discard the liquid.

In a large mixing bowl, whisk the oil, flax ‘eggs’, sugar, lemon zest and juice together until smooth, then stir in the grated marrow. Sift in the flour, baking powder, spices, and salt and gently combine.

Pour the mixture into the prepared loaf tin, and bake in the oven for around 70 minutes, or until a skewer inserted into the centre comes out clean. Leave to cool in the tin.

To make the lemon glaze, simply mix the lemon juice and icing sugar together in a cup until smooth. When the cake is cooled, drizzle over the top and sprinkle with extra lemon zest to decorate.

Nutrition (per slice):

• Protein: 3.6g (Women: 7.2% / Men: 6.5%)

• Iron: 1.8mg (Women: 12.2% / Men: 20.7%)

• Calories: 305 (Women: 15.3% / Men: 12.2%)

• Sugars: 22.7g (Women: 25.2% / Men: 18.9%)

• Total Fats: 12.1g (Women: 17.3% / Men: 12.7%)

• Saturated Fat: 1.3g (Women: 6.5% / Men: 4.3%)

• Salt: 0.3g (Women: 5.0% / Men: 5.0%)

• Fibre: 1.5g (Women: 5.0% / Men: 5.0%)

See the Nutrition Info page for more details on % of Dietary Reference Values for men and women.

Vegan Sourdough Discard Savoury Pancakes

Are you into making your own sourdough bread? I’ve recently become slightly addicted to it - I find it so satisfying making the best tasting bread ever out of essentially one ingredient: flour (plus water and a pinch of salt). But I’m always a little sad when I throw away most of the sourdough starter before feeding it. It seems so wasteful to just discard that culture of bacteria and wild yeast after lovingly nurturing it for so long!

So here is something delicious you can do with that sourdough starter discard - the simplest savoury pancakes you could imagine! It’s literally just a case of combining the discard with whatever vegetables you fancy, a little bit of seasoning, and that’s it. The discard binds everything together and sets nicely when fried, forming a lovely golden crust while keeping beautifully soft in the middle.

I topped mine with some roasted vegetables we had, and a drizzle of sriracha, but you could try it topped with pesto, vegan aioli, as part of a cooked breakfast or even sliced up with hummus as part of a mezze platter. It’s a great way for using up any vegetables you have that need eating - this one was with finely sliced leeks but I’ve tried it with broccoli, asparagus, and peas which all work wonderfully. You can also add paprika, curry powder, or some herbs to the mixture to switch up the flavours. Let me know what other combinations you try as I’d love some inspiration for new ideas :)

Vegan Sourdough Discard Savoury Pancake Recipe

Ingredients (makes two):

• Approx 200g sourdough starter discard (see notes below)

• 1 medium leek, washed and finely sliced (approx 200g)

• A pinch of salt and a few generous grinds of black pepper

• 1/4 tsp garlic granules

** Starters fed 12-24 hours before work best for this recipe, but if your starter’s been kept in the fridge then you can use the discard for these pancakes for up to a week. However, if your starter has been kept for a while and has developed a grey or watery layer, discard most of it and refeed before using for this recipe.

Method:

1. Start by pouring out your sourdough discard and stir through the salt, pepper, and garlic granules

2. Prepare your vegetables - here I washed and finely sliced one leek

3. Add the vegetables to the sourdough discard mixture and stir through to thoroughly combine

4. Heat 1 Tbsp of olive oil in a frying pan over a medium-high heat, and spoon half the pancake mixture in. Use the spoon to flatten the mixture down into a thick pancake shape.

5. After a few minutes, the underside should have developed a nice golden, crispy coating. Carefully flip the pancake over using a spatula and cook the other side for another few minutes.

Eat as it is or top with roasted veg, salad, and hot sauce, pesto or vegan aioli.

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Vegan Sourdough Discard Savoury Pancakes

• Prep time: 10 minutes
• Cook time: 10 minutes
• Total time: 20 minutes

  Servings: 2

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Ingredients:

• 200g sourdough starter discard

• 1 medium leek (approx. 200g) finely sliced

• Pinch of salt and black pepper

• 1/4 tsp garlic granules

• 1 Tbsp olive oil

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Instructions:

1. Start by pouring out your sourdough discard into a bowl and stir through the salt, pepper, and garlic granules
2. Prepare your vegetables - here I used one leek which I washed and thinly sliced
3. Add the leek to the sourdough discard mixture and mix thoroughly to combine
4. Heat 1 Tbsp of olive oil in a frying pan over a medium-high heat, and spoon half the pancake mixture in. Use the spoon to flatten the mixture down into a thick pancake shape
5. After a few minutes, the underside should have developed a nice goldne, crispy coating. Carefull flip the pancake over using a spatula and cook the other side for another few minutes.
6. Eat as it is, or top with roasted vegetables, salad, hot sauce, pesto, or vegan aioli.

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Nutrition:

• Protein: 7.5g (Women: 15.0% / Men: 13.6%)

• Iron: 4.3mg (Women: 23.0% / Men: 49.4%)

• Calories: 301 (Women: 15.1% / Men: 12.0%)

• Sugar: 4.1g (Women: 4.6% / Men: 3.4%)

• Total Fats: 7.9g (Women: 11.3% / Men: 8.3%)

• Saturated Fat: 1.1g (Women: 5.5% / Men: 3.7%)

• Salt: 0.2g (Women: 3.3% / Men: 3.3%)

• Fibre: 3.0g (Women: 10.0% / Men: 10.0%)

  See the Nutrition Info page for more details on % of Dietary Reference Values for men and women.

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Vegan Carrot Top Pesto

In an effort to reduce food waste, we recently used the greens from some locally grown organic carrots to make this incredible vegan carrot top pesto. And my word, I’m glad we did!

Many root vegetables like beetroots and carrots naturally grow with gorgeous green leaves on top, but farmers often remove them to make transporting and packaging them easier.

Locally grown carrots are often sold with the greens still intact, because they don’t have the transportation issues that larger scale farmers do. If you can find some, you should take advantage, because those greens are like a free gift with your carrots - they’re delicious (they taste a little like parsley) and are extremely versatile - try them chopped up in your salads, saute them as a side dish, or make this incredible vegan carrot top pesto!

This pesto goes brilliantly simply stirred through pasta, drizzled over roasted carrots or new potatoes, spread on to bruschetta with tomatoes, or of course, you can just dip some chunky fresh bread straight into the jar as a quick snack as I’ve been doing!

In the spring, another variation of this pesto I love to make is using wild garlic you can forage yourself - check out the recipe here.

Carrot tops are particularly high in vitamin C (about six times the amount in the carrot root) as well as potassium, calcium and as with most bitter greens, they’re packed with phytonutrients and antioxidants, so you know they’re great for your health too.

Because carrots are often grown in loose soil, the carrot tops can be sandy, so wash them thoroughly in plenty of water before using them.

Vegan Carrot Top Pesto Recipe

Ingredients (serves 6):

• 80g walnuts

• 80g pinenuts

• 2 cloves garlic, minced

• 80g extra virgin olive oil

• 80g carrot top greens (tough stalks removed)

• 80g fresh basil (or mint or parsley)

• 2 Tbsp nutritional yeast

• 2 Tbsp lemon juice

• 1 tsp white wine vinegar

• 1 tsp apple juice concentrate (or maple syrup)

• Salt and pepper to taste

Method:

Start by preparing your nuts (this step is optional but adds a beautiful depth of flavour to your carrot top pesto).

Roast the walnuts in your oven at 180C (360F) for 8-10 minutes until they start to become fragrant. Toast the pine nuts in a dry frying pan, tossing them frequently for a few minutes until they’re also golden and fragrant.

Now blitz the walnuts and pine nuts in a food processor until they are coarsely ground, as per the picture below. Then add all the other carrot top pesto ingredients to the processor, and whizz everything up, until you reach the desired consistency.

Taste a bit of the pesto and adjust the seasoning, adding more salt, pepper, lemon, apple juice concentrate or maple syrup, depending on how the flavours are balancing.

Stir a big dollop of this vegan carrot top pesto through some cooked pasta, use it to spread on bruschetta with fresh tomatoes, or just dip some chunky fresh bread in for a quick and delicious snack!

Nutrition (per serving):

• Protein: 6.1g (Women: 12.2% / Men: 11.1%)

• Iron: 2.1mg (Women: 14.2% / Men: 24.1%)

• Calories: 310 (Women: 15.5% / Men: 12.4%)

• Sugars: 2.1g (Women: 2.3% / Men: 1.8%)

• Total Fats: 31.1g (Women: 44.4% / Men: 32.7%)

• Saturated Fat: 3.2g (Women: 16.0% / Men: 10.7%)

• Salt: 0.3g (Women: 5.0% / Men: 5.0%)

• Fibre: 2.4g (Women: 8.0% / Men: 8.0%)

See the Nutrition Info page for more details on % of Dietary Reference Values for men and women.

The Best Vegan Ghanaian Recipes

This post is a little different as it contains four amazing vegan Ghanaian recipes in one! They’re all ridiculously tasty, so full of flavour, and would each be delicious simply on their own. But together, the combination of different flavours, textures and colours just works so well to make an incredible vegan meal:

Vegan black eyed bean curry (OR RED RED STEW)

This is a spicy Ghanaian curry made with coconut milk, but also I’ve included the option to make a traditional red red stew which is very popular in Ghana. It’s usually made with palm oil but here I’ve swapped for rapeseed oil for a healthier and more sustainable option.

Vegan egusi (aka agushi) and spinach stew

Egusi is dried watermelon seeds, but pumpkin seeds may be easier to get hold of and also work really well. This vegan version simply omits the shrimp powder which is traditionally added, but it’s still packed with flavour.

Vegan jollof rice

This one-pot rice dish is eaten throughout West Africa and is so tasty I would happily eat it just on its own. But it also makes the perfect accompaniment to go with the Ghanaian black eyed bean curry, and egusi and spinach stew.

FRIED PLANTAIN

Again popular throughout West Africa, this fruit adds a sweet component to the plate. To make Kelewele, a traditional Ghanaian fried plantain dish, rub spices such as ginger, hot pepper and salt before frying.

Ghanaian Black Eyed Bean Vegan Curry Recipe (Or Red Red Stew)

Ingredients (serves 6):

• 1 large (or 2 small) red onions, finely chopped

• 2 Tbsp oil (I used rapeseed but vegetable or coconut oil would work well)

• 4 cloves garlic, minced

• Thumb-sized piece fresh ginger, minced

• 1 habanero chilli (or a regular red chilli) finely chopped

• 3 medium-sized tomatoes

• 1 tsp turmeric

• 1 tsp chilli powder

• 1 can coconut milk

• 1 cup vegan stock

• 3 tins black eyed beans, drained

• Salt and pepper to taste

Method:

In a large pan, gently fry the red onion in the oil on a medium heat for about 10 minutes, until softened and beginning to caramelise.

Add the garlic, ginger, and chilli and continue to stir for a further two minutes.

Add the tomatoes, turmeric and chilli powder and stir for a few more minutes until the tomatoes start to break down.

Now add the coconut milk, stock, and the drained black eyed beans to the curry. Let the curry blip away on a medium heat for about 20 minutes until the sauce has thickened a little.

*For a red red stew, swap out the turmeric and coconut milk for 2 Tbsp tomato puree , 1 Tbsp paprika and an extra cup of vegan stock

Nutrition (per portion of black eyed bean curry):

• Protein: 10.2g (Women: 20.4% / Men: 18.5%)

• Iron: 2.5mg (Women: 16.9% / Men: 28.7%)

• Calories: 239 (Women: 12.0% / Men: 9.6%)

• Sugars: 4.5g (Women: 5.0% / Men: 3.8%)

• Total Fats: 9.9g (Women: 14.1% / Men: 10.4%)

• Saturated Fat: 4.7g (Women: 23.5% / Men: 15.7%)

• Salt: 0.3g (Women: 5.0% / Men: 5.0%)

• Fibre: 5.7g (Women: 19.0% / Men: 19.0%)

Ghanaian EGUSI (AGUSHI) and Spinach Stew (Vegan)

Ingredients (serves 6):

• 1 cup dried watermelon or pumpkin seeds (approx 150g)

• 2 small onions, roughly chopped

• 4 medium-sized tomatoes, roughly chopped

• 4 cloves garlic, roughly chopped

• 1 red chilli, roughly chopped

• 2 Tbsp rapeseed oil (or vegetable or coconut oil)

• 1 tsp chilli powder

• 500g fresh spinach

Method:

Grind the pumpkin (or watermelon) seeds in a food processor to a consistency like ground coffee, then set aside.

Place the onions, tomatoes, garlic and chilli in the food processor and blitz in a blender to a rough sauce.

Heat the oil in a large pan, then cook the tomato mixture for 10 minutes before adding the ground pumpkin seeds along with the chilli powder, and season with salt and pepper to taste.

After a few minutes add the fresh spinach and cook gently with a lid on until the spinach has wilted down.

Nutrition (per portion of egusi and spinach stew):

• Protein: 9.9g (Women: 19.8% / Men: 18.0%)

• Iron: 6.3mg (Women: 42.6% / Men: 72.4%)

• Calories: 233 (Women: 11.7% / Men: 9.3%)

• Sugars: 4.7g (Women: 5.2% / Men: 3.9%)

• Total Fats: 16.7g (Women: 23.9% / Men: 17.6%)

• Saturated Fats: 2.6g (Women: 13.0% / Men: 8.7%)

• Salt: 0.2g (Women: 3.3% / Men: 3.3%)

• Fibre: 4.7g (Women: 15.7% / Men: 15.7%)

Ghanaiain Vegan Jollof Rice Recipe

Ingredients (serves 6):

• 2 white onions, finely chopped

• 4 Tbsp vegetable oil

• 2 tins chopped tomatoes

• 170g tomato puree

• 1 habanero chilli (or regular red chilli)

• 2 tsp curry powder

• 1 tsp garlic powder

• 1 tsp ground ginger

• 1 tsp dried mixed herbs

• 500g long grain white rice

• 150g vegetables (fresh or frozen peas, sweetcorn, carrots)

• 360ml vegan stock

Method:

Blend the tomatoes, tomato puree, and chilli in a blender until smooth, then set aside.

In a large pan, heat the vegetable oil and gently fry the onions over a medium heat for about 10 minutes or until softened and beginning to brown.

Stir in the tomato mixture and add the curry powder, garlic, ginger, and dried herbs. Cook for a further 10-15 minutes until the sauce has thickened and is a rich red colour.

Add the rice, vegetables and stock, then cover the pan with a lid and simmer gently for around 30 minutes, until the liquid is all absorbed and the rice is cooked through and tender. Fluff up the jollof rice with a fork and serve warm along with the Ghanaian black eyed bean curry, egusi and spinach stew, and fried plantain!

Nutrition (per serving of jollof rice):

• Protein: 10.1g (Women: 20.2% / Men: 18.4%)

• Iron: 2.9mg (Women: 19.6% / Men: 33.3%)

• Calories: 439 (Women: 22.0% / Men: 17.6%)

• Sugars: 9.9g (Women: 11.0% / Men: 8.3%)

• Total Fats: 5.9g (Women: 8.4% / Men: 6.2%)

• Saturated Fat: 0.6g (Women: 3.0% / Men: 2.0%)

• Salt: 0.4g (Women: 6.7% / Men: 6.7%)

• Fibre: 5.1g (Women: 17.0% / Men:17.0%)

Vegan Fried Plantain Recipe

Ingredients (serves 6):

• 2 ripe plantain (yellow with some black spots, but not completely black)

• 1 Tbsp coconut oil

Method:

Peel the plantain: slice the skin length ways with a sharp knife and peel apart. If you try to peel like a banana you’ll likely end up mashing the plantain!

Slice the plantain into diagonal slices.

Heat the coconut oil in a frying pan, then carefully add the plantain slices in a single layer. Fry for a few minutes on each side until golden and crispy.

Nutrition (per serving of plantain):

• Protein: 0.4g (Women: 0.8% / Men: 0.7%)

• Iron: 0.2mg (Women: 1.4% / Men: 2.3%)

• Calories: 56 (Women: 2.8% / Men: 2.2%)

• Sugars: 4.5g (Women: 5.0% / Men: 3.8%)

• Total Fats: 2.4g (Women: 3.4% / Men: 2.5%)

• Saturated Fats: 2.0g (Women: 10.0% / Men: 6.7%)

• Salt: trace (Women: <0.1% / Men: <0.1%)

• Fibre: 0.7g (Women: 2.3% / Men: 2.3%)

Nutrition (per plate with all dishes):

• Protein: 30.6g (Women: 61.2% / Men: 55.6%)

• Iron: 11.9mg (Women: 80.4% / Men: 136.8%)

• Calories: 966 (Women: 48.3% / Men: 38.6%)

• Sugars: 23.6g (Women: 26.2% / Men: 19.7%)

• Total Fats: 34.9g (Women: 49.9% / Men: 36.7%)

• Saturated Fat: 9.9g (Women: 49.5% / Men: 33.0%)

• Salt: 0.8g (Women: 13.3% / Men: 13.3%)

• Fibre: 16.2g (Women: 54.0% / Men: 54.0%)

See the Nutrition Info page for more details on % of Dietary Reference Values for men and women.

The ultimate rich vegan bolognese

This vegan bolognese recipe is unbelievably rich, deep flavoured, and 'meaty'. I’ve tried dozens of recipes in the pursuit of perfection, and this one is an amalgamation of many, taking the best parts from each recipe to make the ultimate vegan bolognese! Here's how I decided on each component:

The aubergine is as much for the texture as it is the flavour. Using the minced roasted pulp really helps to create a rich, silky texture (some recipes end up a bit watery), while also giving a subtle smoky, savoury flavour. I'm not usually a fan of shitake mushrooms as they're a little too pungent and chewy for me, but when chopped finely, amongst the other ingredients, they give the perfect bite to the bolognese, really making it feel and taste quite ‘meaty’. The process of reducing the red wine, plus the addition of a little soy and cocoa powder, really deepens the flavours and makes it incredibly rich. Some vegan bolognese recipes are based around too many beans and end up a bit uninteresting, but using a combination of puy lentils, quinoa, and black/kidney beans in this gives a great texture and they really absorb the depth of flavour of the dish. And of course they add a load of protein too! 

Although this bolognese recipe is easy, it is a little more involved than some others. But it is definitely worth the effort, and you can make a big batch to freeze some portions to save for a rainy day. In fact, as with many dishes, this tastes even better after being reheated as it gives the flavours even longer to infuse! It's really high in protein, and just a fraction of the saturated fat than a meat recipe too - check out the nutrition stats at the end. 

The Ultimate Rich Vegan Bolognese

Ingredients (makes 8 portions):

• 1 medium aubergine (eggplant)

• 6 Tbsp olive oil

• 1 large white onion, finely chopped

• 2 medium carrots, finely diced

• 2 large celery sticks, finely diced

• 1/4 cup finely chopped fresh parsley

• 1/4 cup finely chopped fresh basil

• 3 bay leaves

• 5 cloves garlic, minced

• 2 cups red wine

• 300g button mushrooms, roughly chopped

• 150g shitake mushrooms, finely chopped

• 1/4 cup tomato puree

• 1 can chopped tomatoes

• 300g puy lentils

• 100g quinoa

• 1 400g tin black or kidney beans

• 750ml vegan stock

• 2 Tbsp soy sauce

• 2 Tbsp cocoa powder

• 3/4 cup almond milk

• Pasta & homemade vegan parmesan to serve

Method:

Preheat oven to 190C (375F). Prick aubergine with a fork a couple of times, drizzle with 1 Tbsp olive oil, and roast until completely softened (up to 1 hour).

Meanwhile, heat 2 Tbsp olive oil in a large pan, and fry onion, carrots, and celery until softened but not brown (about 10 mins). Add the garlic, half the parsley, half the basil, and stir for a further 2 mins. Add the red wine and bay leaves, and simmer until the wine is reduced to nearly dry (about 10 mins). 

In a separate pan, add 3 Tbsp olive oil, add button and shitake mushrooms and fry over a medium-high heat until all the mushroom juice has evaporated and the mushrooms have browned nicely (about 15-20 mins). Add tomato paste, canned tomatoes, and stir well. 

Add the mushrooms to the vegetable and reduced wine mixture, and the tomato puree, tinned tomatoes, soy sauce, cocoa, and almond milk.

Remove the aubergine from oven, and when cool enough to handle, slit open and scoop out the soft flesh. Chop the flesh finely with a sharp knife and continue mincing until it becomes a puree.

Add this to the pan, along with the lentils, quinoa, black beans, plus 1/2 litre of the vegan stock, a pinch of salt and a few pinches of pepper. Stir to thoroughly combine, then simmer on a low-medium heat until the sauce is rich, thick, and the flavours have fully developed (about 1 hour). Stir occasionally throughout and add the remaining stock if it needs more liquid. 

When ready to eat, cook the pasta as per the instructions on the packet, drain, and reserve a few tablespoons of the pasta water. Return to the pan with a ladle of the bolognese, the remaining fresh herbs, and stir over a high heat until the pasta is well coated. Sprinkle with homemade vegan parmesan and serve immediately! 

Nutrition per portion (served with 80g wholegrain pasta and vegan parmesan):

• Protein: 34.5g (Women - 69.0% / Men - 62.7%)

• Iron: 10.8mg (Women - 73.0% / Men - 124.1%)

• Calories: 827 (Women - 41.4% / Men - 33.1%)

• Sugars: 16.4g (Women - 18.2% / Men - 13.7%)

• Total Fats: 22.7g (Woman - 32.4% / Men - 23.9%)

• Saturated Fats: 3.6g (Women - 18.0% / Men - 12.0%)

• Salt: 1.7g (Women - 28.3% / Men - 28.3%)

• Fibre: 30.3g (Women - 101% / Men - 101%)

See the Nutrition Info page for more details on % of Dietary Reference Values for men and women.

Vegan Gemista Recipe (Greek Stuffed Peppers and Tomatoes)

Gemista (or yemista) is a traditional Greek recipe that’s bursting with fresh flavours and colours. It’s sometimes made with minced meat in Greece but in my opinion it’s perfectly suited to being meat-free because then the flavours of the wonderful vegetables and aromatic herbs shine through. There are hundreds of gemista recipes in Greece - almost every family has their own take on it. But this vegan version, with the addition of fragrant capers, the bite of the toasted almonds, and the hearty puy lentils, just takes it to another level.

This is by far my favourite gemista recipe because it’s also so easy. You don’t even need to boil the rice first, there’s plenty of moisture in the vegetables and filling mixture to cook the rice in the oven, plus that way it absorbs even more of the delicious flavours!

Don’t forget to check out the nutrition info at the end of the post too because this vegan gemista recipe packs over a third of your recommended protein intake and around half your daily iron. And that’s before you add any salad or other sides like this gigantes plaki (Greek giant butter beans in a rich tomato sauce).

Vegan Gemista Recipe (Greek Stuffed Peppers and Tomatoes)

Ingredients (serves 3):

• 3 bell peppers

• 3 large ripe tomatoes

• 4 Tbsp almonds

• 100g uncooked medium-grain rice

• 1 x 250g pack pre-cooked puy lentils

• 1 red onion, finely chopped

• 3 cloves garlic, minced

• 1 small carrot, finely chopped

• Handful fresh mint, chopped

• Handful fresh parsley, chopped

• 1/2 tsp dried oregano

• 2 Tbsp nutritional yeast

• 2 Tbsp capers, roughly chopped

• 2 tsp caster sugar

• Pinch of salt and pepper to taste

• 4 Tbsp olive oil

• 4 Tbsp tomato puree

Method:

Preheat your oven to 180C (360F)

Roughly chop your almonds then lightly toast them in a small frying pan for a few minutes without any oil, until they start to smell fragrant. Remove from the heat.

While the almonds are cooling, cut the tops off the peppers and tomatoes. De-seed the peppers and discard the seeds. Scoop out the inside of the tomatoes using a spoon, the chop up the tomato flesh and add to a large mixing bowl, with any juices.

Add the toasted almonds and all the remaining ingredients to the mixing bowl, and stir thoroughly to combine.

Arrange the hollowed out peppers and tomatoes snugly on a baking tray or dish, then spoon the filling into the vegetables, until level with the cut. Put the tops back on the vegetables, place the tray / dish in the oven, and bake for 60-70 minutes until the rice is cooked through and the vegetables are soft and tender.

This vegan gemista is best served warm rather than hot, and goes brilliantly served with just a simple green salad and with these gigantes plaki (Greek tender butter beans stewed in a rich tomato sauce) for a Greek ‘mezze’ style dinner!

Nutrition (per serving):

• Protein: 19.3g (Women: 38.6% / Men: 35.1%)

• Iron: 6.5mg (Women: 43.9% / Men: 74.7%)

• Calories: 556 (Women: 27.8% / Men:22.2%)

• Sugars: 17.3g (Women: 19.2% / Men: 14.4%)

• Total Fats: 24.1g (Women: 34.4% / Men: 25.4%)

• Saturated Fat: 3.2g (Women: 16.0% / Men: 10.7%)

• Salt: 0.5g (Women: 8.3% / Men: 8.3%)

• Fibre: 16.3g (Women: 54.3% / Men: 54.3%)

See the Nutrition Info page for more details on % of Dietary Reference Values for men and women.

Vegan Creamy Celeriac Risotto

I’m in love with celeriac. I think it’s hugely underrated because of its (let’s face it, darn ugly) appearance. But we shouldn’t judge a book by its cover, because under its gnarled, twisted exterior, the celeriac tastes really, really good. It has a subtle celery-like flavour and a delicate, sweet, nuttiness. However, the real magic is how it transforms the texture of many dishes, because celeriac becomes beautifully creamy and velvety when cooked. That’s why it’s the perfect ingredient to make a truly rich vegan risotto that’s just as creamy and smooth as any traditional risotto, but without any of the butter or parmesan.

I also used celeriac to make this awesome celeriac soup recipe which is incredibly rich, creamy and smooth too!

I served my vegan celeriac risotto with asparagus because it’s in season right now and it’s so fresh and incredibly flavoursome at this time of year, but it would go brilliantly with loads of other vegetables - try stirring through some wilted spinach, wild garlic leaves, or purple-sprouting broccoli, or try topping your risotto with pea shoots, kale crisps, or even some roasted beetroot for a dash of colour.

Vegan Creamy Celeriac Risotto

Ingredients (serves 4):

• 1/2 cup cashew nuts

• 1 bunch asparagus

• 1 cup frozen green peas

• 1 medium celeriac (approx 600g)

• 2 Tbsp olive oil

• 2 large leeks, finely sliced

• 5 cloves garlic, minced

• 4 Tbsp nutritional yeast

• 1 cup risotto rice (e.g. arborio)

• 100ml white wine

• 2 litres vegan stock

• 1 handful fresh basil leaves

Start by preparing your ingredients: soak your cashew nuts - pour boiling water over them and leave for at least 30 minutes (or you can soak them in cold water for a few hours); blanch the asparagus in boiling water for just 2-3 minutes until it’s tender but still crisp and colourful; chop the stalks ready to add to the risotto and keep the tips to use as a garnish; take out the peas to thaw.

Peel the celeriac (you can slice the skin off with a knife if using a peeler is difficult) and cut roughly into 1-inch chunks. Place in a bowl of cold water to prevent it colouring.

Heat 1 Tbsp of olive oil in a saucepan over a low heat and gently fry one of the leeks and 3 cloves of the garlic for 10 minutes, or until soft. Turn up the heat, add the cubed celeriac and 2 cups of the vegan stock, and simmer for 10-15 minutes until the celeriac is nice and soft.

Tip the contents of the pan (leek, garlic, celeriac and the stock) to a high-speed blender and also add the soaked cashews, nutritional yeast, and season with salt and pepper. Blitz until completely smooth - you’ll stir this celeriac sauce through the rice at the end.

Now heat the other 1 Tbsp olive oil in a large frying pan over a low heat. Add the remaining leek and garlic and gently saute for 10 minutes until soft. Turn the heat up to high and add the risotto rice (don’t wash the rice first, it’s best to keep the starches to help create the best creamy texture). Fry the rice for 1 minute, stirring constantly. Add the white wine and simmer until the wine has nearly completely evaporated.

Now add 1 ladle of the vegan stock. Turn the heat back down to simmer so the rice doesn’t cook too quickly. Keep adding single ladlefuls of stock and stirring frequently, and allowing each ladleful of stock to be absorbed before adding the next. Repeat this process until the rice is al dente - i.e. soft, but with a slight bite.

Now stir through the smooth celeriac mixture, green peas, and chopped asparagus stalks, and cook for a further few minutes. The risotto should have a soupy texture so if it’s too thick then add another ladle of stock.

Garnish with the asparagus tips, fresh basil leaves, and a good crack of black pepper. Eat immediately while the risotto retains its beautiful creamy texture.

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Vegan Creamy Celeriac Risotto Recipe

• Prep time: 20 minutes
• Cook time: 40 minutes
• Total time: 60 minutes

  Servings: 4

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Ingredients:

• 1/2 cup cashew nuts

• 1 bunch asparagus

• 1 cup frozen green peas

• 1 medium celeriac (approx 600g)

• 2 Tbsp olive oil

• 2 large leeks, finely sliced

• 5 cloves garlic, minced

• 4 Tbsp nutritional yeast

• 1 cup risotto rice (e.g. arborio)

• 100ml white wine

• 2 litres vegan stock

• 1 handful fresh basil leaves

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Instructions:

1. Start by preparing your ingredients: soak your cashew nuts - pour boiling water over them and leave for at least 30 minutes (or you can soak them in cold water for a few hours); blanch the asparagus in boiling water for just 2-3 minutes until it’s tender but still crisp and colourful; chop the stalks ready to add to the risotto and keep the tips to use as a garnish; take out the peas to thaw.
2. Peel the celeriac (you can slice the skin off with a knife if using a peeler is difficult) and cut roughly into 1-inch chunks. Place in a bowl of cold water to prevent it colouring.
3. Heat 1 Tbsp of olive oil in a saucepan over a low heat and gently fry one of the leeks and 3 cloves of the garlic for 10 minutes, or until soft. Turn up the heat, add the cubed celeriac and 2 cups of the vegan stock, and simmer for 10-15 minutes until the celeriac is nice and soft.
4. Tip the contents of the pan (leek, garlic, celeriac and the stock) to a high-speed blender and also add the soaked cashews, nutritional yeast, and season with salt and pepper. Blitz until completely smooth - you'll stir this celeriac sauce through your rice at the end.
5. Now heat the other 1 Tbsp olive oil in a large frying pan over a low heat. Add the remaining leek and garlic and gently saute for 10 minutes until soft. Turn the heat up to high and add the risotto rice (don’t wash the rice first, it’s best to keep the starches to help create the best creamy texture). Fry the rice for 1 minute, stirring constantly. Add the white wine and simmer until the wine has nearly completely evaporated.
6. Now add 1 ladle of the vegan stock. Turn the heat back down to simmer so the rice doesn’t cook too quickly. Keep adding single ladlefuls of stock and stirring frequently, and allowing each ladleful of stock to be absorbed before adding the next. Repeat this process until the rice is al dente - i.e. soft, but with a slight bite.
7. Now stir through the smooth celeriac mixture, green peas, and chopped asparagus stalks, and cook for a further few minutes. The risotto should have a soupy texture so if it’s too thick then add another ladle of stock.
8. Garnish with the asparagus tips, fresh basil leaves, and a good crack of black pepper. Eat immediately while the risotto retains its beautiful creamy texture.

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Nutrition:

• Protein: 16.9g (Women: 33.8% / Men: 30.7%)

• Iron: 7.8mg (Women: 52.7% / Men: 89.7%)

• Calories: 510 (Women: 25.5% / Men: 20.4%)

• Sugar: 9.6g (Women: 10.7% / Men: 8.0%)

• Total Fats: 16.3g (Women: 23.3% / Men: 17.2%)

• Saturated Fat: 2.7g (Women: 13.5% / Men: 9.0%)

• Salt: 0.6g (Women: 10.0% / Men: 10.0%)

• Fibre: 10.3g (Women: 34.3% / Men: 34.3%)

  See the Nutrition Info page for more details on % of Dietary Reference Values for men and women.

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The Best Beetroot and Quinoa Vegan Burgers

Burgers should most definitely not be confined to the summer. Of course, they're an essential component of any decent barbecue or picnic, but they're also the perfect comfort food when the evenings start to get cold and dark. These beetroot and quinoa burgers are seriously good and will cheer you up no-end. The beetroots give them a brilliant vibrant colour, a kind of meaty texture, and a slightly earthy but not at all overpowering taste. And the addition of quinoa and oats ensure the burgers stay firm with a golden, crispy coating when cooked. You can feel really good about eating these beetroot burgers too - they’re packed with veggies and whole grains, and they’re a great source of protein, iron, fibre, folate, vitamin C, manganese, and omega-3 fats from the flax seeds.

Did you know that the red colour in beets comes from betalain pigments, which have been shown in numerous studies to have potent antioxidant and anti-inflammatory effects? See for yourself and check out the review of the studies on beetroots at the end of this recipe! This vegan burger recipe is one of the tastiest ways to get all those significant health benefits of beetroot into your diet!

Vegan Beetroot and Quinoa Burgers

Ingredients (makes 6 burgers):

• 1 Aubergine (eggplant)

• 1 cup cooked quinoa

• 5 Tbsp ground flax seeds

• 6 Tbsp warm water

• 2 cups raw beetroot, peeled and grated (about 3 large beets)

• 1 cup rolled oats

• 2 cloves garlic

• 1/2 cup humous

• 3 Tbsp rapeseed oil, for cooking

• Salt and pepper to taste

Method:

Pre-heat your oven to 180C (360F). Cut your aubergine in half length-ways and cook for 20-30 minutes until roasted and tender, flipping pieces half way through.  

Meanwhile, cook your quinoa following packet instructions to make 1 cup of cooked quinoa, then rinse through a sieve with cold water to cool and push with back of a spoon to drain as much liquid as possible.

When the aubergine is ready, remove, allow to cool, then scoop out the flesh, and chop finely until a paste has formed. Now mix 2 Tbsp of the flax with 6 Tbsp warm water in a small bowl and leave to stand for 10 mins (this creates 2 'flax eggs').

Add the beetroot, quinoa, oats, remaining 3 Tbsp of flax seeds, and garlic to a food processor and blitz to combine the ingredients (this can be done by hand if preferred). Transfer mixture to a large bowl, then add the humous, aubergine paste, flax ‘eggs’, salt & pepper, and mix to thoroughly combine.

Shape the mixture into 6 patties, and place on baking paper on a plate to pop in the fridge for 1 hour (this helps the patties to firm up). When ready, heat oil in a frying pan to medium heat, and fry the beetroot burgers for 4-5 minutes on each side, or until they are crispy on the outside and hot through. 

Nutrition (per beetroot burger, served in a bun, 1/4 avocado, red onion and greens):

• Protein: 17.6g (Women - 35.2% / Men - 32.0%)

• Iron: 5.8mg (Women - 39.2% / Men - 51.3%)

• Calories: 562 (Women - 28.1% / Men - 22.5%)

• Sugars: 8.1g (Women - 9.0% / Men - 6.8%)

• Total Fats: 25g (Women - 35.7% / Men - 26.3%)

• Saturated Fat: 2.9g (Women - 14.5% / Men - 9.7%)

• Salt: 1.1g (Women - 18.3% / Men - 18.3%)

• Fibre: 19.4g (Women - 64.7% / Men - 64.7%)

See the Nutrition Info page for more details on % of Dietary Reference Values for men and women.

Clifford, T., Howatson, G., West, D., & Stevenson, E. (2015). The Potential Benefits of Red Beetroot Supplementation in Health and Disease. Nutrients, 7(4), 2801-2822.

Vegan Wild Garlic Pesto

It’s not too late to get out into the woods and pick some of your own wild garlic! In the UK and much of Europe, it grows prolifically in shaded, damp woodland areas and riverbanks from March, when the leaves are young and tender. Later in the spring and early summer the leaves grow larger and can become a little stringy, so just look for patches where the smaller, tender young leaves are growing.

This vegan wild garlic pesto is so deliciously fragrant, vibrant, and flavoursome. Just add a big dollop of it to cooked pasta and stir through some other nice greens or wilted spinach for a quick and delicious dinner. There’s nothing more satisfying than cooking and eating food that you’ve foraged yourself, especially when it tastes this good, I promise!

Wild garlic is a great place to start if you’re new to foraging, but always make sure you can 100% positively identify anything before you eat it. Here’s a great round up of wild garlic foraging tips by Countryfile to get you started.

If you don’t have access to wild garlic or you’ve left it a bit late in the year, you can still make delicious vegan pesto by substituting the wild garlic for more fresh basil, parsley, spinach, rocket (arugula) or cress. Just add a clove of garlic to replace that lovely garlicky hit that any good pesto needs. Or if you’re into reducing food waste, check out this incredible vegan carrot top pesto recipe.

If you like foraging, you’ll also love this vegan nettle dhal recipe with instructions on how to pick your own nettles!

Vegan wild garlic pesto

Ingredients (serves 6):

• 80g pinenuts

• 80g hazelnuts

• 120ml olive oil

• 80g wild garlic (thoroughly washed)

• 80g fresh basil

• 2 Tbsp nutritional yeast

• 2 Tbsp lemon juice

• 1 tsp white wine vinegar

• 1 tsp maple syrup

• Salt and pepper to taste

Start by preparing your nuts (this step is optional but adds a beautiful depth of flavour to your pesto).

Roast the hazelnuts in your oven at 180C (360F) for 8-10 minutes until the skins begin to darken. You can then remove most of the skins by rubbing the roasted hazelnuts between a folded clean tea towel, this step ensures your pesto stays a vibrant green colour without the dark hazelnut skins. Toast the pine nuts in a dry frying pan, tossing them frequently for a few minutes until they are golden and fragrant.

Now blitz the hazelnuts and pine nuts in a food processor until they are coarsely ground. Then add all the other pesto ingredients to the processor, and whizz everything up, until you reach the desired consistency.

Taste a bit of the pesto and adjust the seasoning, adding more salt, pepper, lemon, or maple syrup, depending on how the flavours are balancing.

Stir a big dollop of the pesto through some cooked pasta, and enjoy!

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Vegan Wild Garlic Pesto Recipe

• Prep time: 10 minutes
• Cook time: 10 minutes
• Total time: 20 minutes

  Servings: 6

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Ingredients:

• 80g pinenuts
• 80g hazelnuts
• 120ml olive oil
• 80g wild garlic (thoroughly washed)
• 80g fresh basil
• 2 Tbsp nutritional yeast
• 2 Tbsp lemon juice
• 1 tsp white wine vinegar
• 1 tsp maple syrup
• Salt and pepper to taste

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Instructions:

1. Start by preparing your nuts (this step is optional but adds a beautiful depth of flavour to your pesto).
2. Roast the hazelnuts in your oven at 180C (360F) for 8-10 minutes until the skins begin to darken. You can then remove most of the skins by rubbing the roasted hazelnuts between a folded clean tea towel, this step ensures your pesto stays a vibrant green colour without the dark hazelnut skins. Toast the pine nuts in a dry frying pan, tossing them frequently for a few minutes until they are golden and fragrant.
3. Now blitz the hazelnuts and pine nuts in a food processor until they are coarsely ground. Then add all the other pesto ingredients to the processor, and whizz everything up, until you reach the desired consistency.
4. Taste a bit of the pesto and adjust the seasoning, adding more salt, pepper, lemon, or maple syrup, depending on how the flavours are balancing.
5. Stir a big dollop of the pesto through some cooked pasta, and enjoy!

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Nutrition:

• Protein: 5.5g (Women: 11.0% / Men: 10.0%)
• Iron: 2.9mg (Women: 19.6% / Men: 33.3%)
• Calories: 355 (Women: 17.8% / Men: 14.2%)
• Total Fats: 36.8g (Women: 40.9% / Men: 30.7%)
• Saturated Fat: 3.9g (Women: 19.5% / Men: 13.0%)
• Salt: 0.2g (Women: 3.3% / Men: 3.3%)
• Fibre: 3.3g (Women: 11.0% / Men: 11.0%)

  See the Nutrition Info page for more details on % of Dietary Reference Values for men and women.

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Easy Vegan Shepherd's Pie

Shepherd’s pie is a classic British winter dish. This vegan version has all the best qualities - it’s warming, hearty, comfort food at it’s finest. Made with chunky tender vegetables and chickpeas in a thick, rich gravy, and topped with fluffy potatoes which turn golden and crispy on the top.

I’ve tried loads of vegan shepherd’s pie recipes in my time, and this version takes the best bits from each one to form the ultimate recipe. It’s packed with protein, is low-fat, and of course has a huge array of vitamins and minerals. But, most importantly, this vegan shepherd’s pie is guaranteed to put a smile on your face.

Easy Vegan Shepherd’s Pie Recipe

Ingredients (serves 8):

• 1kg potatoes (floury varieties like Russet or King Edwards work best

• 3 Tbsp rapeseed oil

• 30g dried porcini mushrooms

• 2 leeks, chopped

• 2 onions, diced

• 2 carrots, chopped

• 4 sticks celery, chopped

• 5 cloves garlic, minced

• 5 Tbsp tomato puree

• 3 Tbsp soy sauce

• 2 tsp smoked paprika

• 1 small butternut squash

• 2 tsp dried oregano

• A dozen sprigs of thyme, leaves picked

• 250g cooked puy lentils

• 1 x 400g can chickpeas

• Vegan stock cube or 2 tsp vegan stock powder

• 300g frozen peas

• 300g frozen spinach

• Lots of freshly ground black pepper

• 3 Tbsp olive oil

• 1/2 cup plant-based milk

• Handful fresh parsley

Method:

Start by preparing your potatoes. Peel them and roughly chop into large chunks, then boil for 30-40 minutes or until they are tender. Drain and leave to cool.

Meanwhile, soak the porcini mushrooms in 200ml hot water for 10-15 minutes, then lift out the mushrooms, reserve the liquid, and chop the soaked mushrooms into small chunks.

Heat the rapeseed oil in a large pan, then add the onions, leeks, carrots and celery, and saute for 5-10 minutes until beginning to soften. Add the porcini mushrooms, garlic, tomato puree, soy sauce, paprika, squash, oregano and thyme, then continue to saute for another 5-10 minutes, stirring frequently.

Now add the chickpeas (along with the liquid from the can), the lentils, the reserved water from the porcini mushrooms, and add a vegan stock cube or powder. Add the frozen peas and spinach, season with lots of black pepper (there’s enough salt already in the stock and soy sauce) and simmer for another 10 minutes. Take 200g of the boiled potatoes, mash roughly with a fork, and stir through the vegetables (this helps to thicken and enrich the sauce).

Now prepare the mash topping by mashing the remaining boiled potatoes with the olive oil, plant-based milk and fresh parsley until smooth. Divide the filling between your pie dish (or dishes). Dollop the mashed potato on top and spread out evenly over the pie using the back of a fork.

When ready to cook, preheat the oven to 180C (360F) and bake the pies for around 40 minutes, until the filling is piping hot and the potatoes have turned golden and crispy on the top. Serve with a fresh salad or mixed green veg.

Nutrition (per serving):

• Protein: 13.7g (Women: 27.4% / Men: 24.9%)

• Iron: 4.4mg (Women: 29.7% / Men: 50.6%)

• Calories: 378 (Women: 18.9% / Men: 15.1%)

• Sugar: 9.9g (Women: 11.0% / Men: 8.3%)

• Total Fats: 11.6g (Women: 16.6% / Men: 12.2%)

• Saturated Fat: 1.2g (Women: 6.0% / Men: 4.0%)

• Salt: 0.9g (Women: 15.0% / Men: 15.0%)

• Fibre: 11.1g (Women: 37.0% / Men: 37.0%)

  See the Nutrition Info page for more details on % of Dietary Reference Values for men and women.

Quick Vegan Sweet Potato Quesadillas

Quesadillas are the perfect party food - you don’t need plates as they’re easy to grab with your hands, plus you can make them in advance and just warm them up in the oven when you’re ready to eat. Any leftovers make an awesome speedy dinner, served up with a simple salad. Don’t forget to make the quick guacamole to dip them into, as it really does complement these quesadillas really well.

Veganising this classic Mexican dish turns it from a grease-laden snack into an incredibly healthy, nutrient-packed meal. Using the sweet potato and white bean mash as the filling instead of cheese, plus using whole wheat tortillas and serving with a fresh avocado dip, means they’re high in protein, packed with fibre and antioxidants, but with a fraction of the saturated fat. And they have ALL the flavour you want - the chipotle paste, maple syrup, paprika and nutritional yeast provide the perfect blend of smokiness, heat and sweetness.

QUICK VEGAN SWEET POTATO QUESADILLAS RECIPE

Ingredients (makes 24 slices - serves 10 as a snack or 5 as a main):

• 2 Tbsp olive oil

• 2 medium-sized sweet potatoes

• 3 Tbsp maple syrup

• 3 tsp chipotle paste

• 1 tsp smoked paprika

• 1/4 tsp turmeric

• 2 Tbsp nutritional yeast

• Salt and pepper (to taste)

• 2 x 400g tin of cannellini beans, drained

• 8 whole wheat tortillas

• 2 avocados

• 1 lime

• 1 handful fresh coriander

Method:

Firstly peel and grate the sweet potatoes. Heat the olive oil in a large pan over a medium-high heat, and add the grated sweet potato, maple syrup, paprika, turmeric, and nutritional yeast. Stir frequently and cook for 7-8 minutes until the sweet potato has softened, then season with salt and pepper to taste.

Transfer to a mixing bowl and add the beans. Use a potato masher to smash the mixture together. It’s fine to leave some bits of un-mashed sweet potato but the mixture should now be ‘spoonable’.

Now heat a frying pan and lay a tortilla flat in the pan. Spoon two heaped tablespoons of the mixture on to one half of it and spread out over half the tortilla, then fold the other half over and press down with a spatula. Dry fry on one side for about a minute or until it turns golden brown and beginning to char. Then flip over and repeat for the other side.

Keep the quesadillas warm in the oven while you cook the remaining tortillas in the same way. When ready to serve, cut each of the tortillas into three slices. Quickly mash the avocados using the back of a spoon with the lime juice and coriander, and serve with the warm quesadillas.

Nutrition (per 5 slices):

• Protein: 18.8g (Women: 37.6% / Men: 34.2%)

• Iron: 7.4mg (Women: 50.0% / Men: 85.1%)

• Calories: 540 (Women: 27.0% / Men: 21.6%)

• Sugar: 12.3g (Women: 13.7% / Men: 12.3%)

• Total Fats: 12.4g (Women: 17.7% / Men: 13.1%)

• Saturated Fats: 3.7g (Women: 18.5% / Men: 12.3%)

• Salt: 1.2g (Women: 20.0% / Men: 20.0%)

• Fibre: 15.0g (Women: 50.0% / Men: 50.0%)

See the Nutrition Info page for more details on % of Dietary Reference Values for men and women.

Vegan Pea and Mint Fritters

*** EDIT - this vegan pea and mint fritters recipe was first posted in November 2018, but I have since tweaked and improved the recipe and added new photos - I hope you enjoy them as much as I do! ***

We all know the feeling after a big Sunday roast - or even a Christmas lunch - of feeling uncomfortably full and vouching that you’ll never need to eat again. You might even be fooled into thinking you don’t need to prepare anything for dinner. But, surely enough, that slightly-too-full feeling subsides and inevitably hunger, somehow, creeps up on us later in the day. That’s when something light, healthy, tasty, and easy to prepare with ingredients you’re likely to have lying around comes in really handy.

These vegan pea and mint fritters are definitely the answer. They’re seriously delicious, with the perfect combination of fragrant sweet peas and subtle fresh mint. They go golden and crispy on the outside while staying soft and tender in the middle.

Plus they’re really quick and easy to make, and are super healthy, providing lots of protein, fibre, vitamins A, C, and K, B-vitamins, iron, and manganese, thanks to the greens they’re packed with. All while being pretty low in calories (check out the nutrition info at the bottom of the post).

They’re best eaten fresh and hot out of the pan, served with a simple salad and a yoghurt dip. But they reheat well in the oven, and are also delicious used like a falafel in a pitta, or just on their own as a snack (they keep in the fridge for up to three days).

Vegan Pea and Mint Fritters Recipe

Ingredients (makes 12 fritters):

• 240g frozen peas

• 150g frozen spinach

• 1/2 white onion

• 2 cloves garlic

• 1 tbsp nutritional yeast (optional)

• 1 Tbsp fresh lemon juice

• 1/4 cup oat milk (60g)

• 1/2 cup fresh mint (and/or basil and dill)

• 1/2 cup plain flour (65g)

• 1 tsp baking powder

• 1/4 tsp salt

• Black pepper to taste

  For the yoghurt dip

• 1/2 cup plain soy yoghurt

• 1 Tbsp fresh chopped mint

• 2 Tbsp fresh lemon juice

Method:

Start by thawing your frozen peas and spinach - either leave out for a few hours or add to a bowl of boiling water for 10 minutes.

Meanwhile, heat 1 Tbsp of olive oil in a frying pan on a medium heat, finely dice your 1/2 onion, and sauté for 7-8 minutes. Mince your garlic and add to the pan and continue to sauté for another 1-2 minutes, until the onion is softened.

Drain the peas and spinach well and throw into a food processor. Also throw in the sautéed onion and garlic (save the pan for later, just wipe out with a piece of kitchen paper if necessary), nutritional yeast, lemon juice, fresh herbs and oat milk. Blitz until a rough paste is formed (it’s quite nice to have some of the peas still intact for texture). This also works well using a handheld stick blender.

In a separate bowl mix together the flour, baking powder, salt and pepper. Then stir through the pea mixture and fold to combine.

Heat 1 Tbsp of olive oil in the frying pan saved from earlier. Take a heaped Tbsp of the mixture and carefully dollop into the pan, flattening with the spoon to shape into a small fritter.

Fry for 4-5 minutes, or until golden and crispy, then flip over to cook for another 4-5 minutes on the other side (tip - don’t try and move them too soon, they’re much easier to move once they’ve turned golden and crispy underneath).

Mix the yoghurt dip ingredients together in a ramekin and serve with a simple salad.

Nutrition (per two pea fritters):

• Protein: 5.9g (Women: 11.8% / Men: 10.7%)

• Iron: 2.3mg (Women: 15.6% / Men: 26.4%)

• Calories: 137 (Women: 6.9% / Men: 5.5%)

• Sugars: 2.9g (Women: 3.2% / Men: 2.4%)

• Total Fats: 5.3g (Women: 7.6% / Men: 5.6%)

• Saturated Fats: 0.7g (Women: 3.5% / Men: 2.3%)

• Salt: 0.6g (Women: 10.0% / Men: 10.0%)

• Fibre: 3.6g (Women: 12.0% / Men: 12.0%)

See the Nutrition Info page for more details on % of Dietary Reference Values for men and women.

Vegan Tofu Bacon BLT

I’ve experimented with quite a few vegan tofu bacon recipes and so I wanted to share my favourite one with you. It’s such an easy recipe and quickly turns a humble block of tofu into a powerhouse of flavour that you can use in sandwiches, tear up in salads, or include as part of a healthy cooked breakfast.

I deliberated whether or not to actually call this ‘bacon’, because I’m in no way pretending that it replicates the texture or flavour of bacon made from pigs. But it’s definitely tasty enough to take the place of traditional bacon in many dishes, including this vegan BLT, because it has a delicious bite, and salty, smoky, slightly sweet flavours that make this great protein source so versatile. Also, I couldn’t come up with a better alternative name - ‘smoky baked tofu slices’ just doesn’t have the best ring to it.

Vegan Tofu Bacon BLT Recipe

Ingredients (serves 4):

• 1 x 280g block extra firm tofu (such as this tofu by The Tofoo Co)

• 2 Tbsp soy sauce

• 1 Tbsp maple syrup

• 1 Tbsp liquid smoke

• 1 Tbsp tomato puree

• 1 Tbsp nutritional yeast

• 2 tsp olive oil

• 1 tsp cider vinegar

• 1/2 tsp smoked paprika

• 1/4 tsp garlic powder

• good pinch of black pepper

To serve:

• 4 bread rolls

• 4 large tomatoes

• 8 large lettuce leaves

• 4 Tbsp Hellmann’s vegan mayonnaise

Note: this recipe makes approx 12 slices of tofu bacon, enough for four BLTs - keep any leftover tofu bacon in the fridge for up to 3-4 days.

Method:

Preheat your oven to 180C (360F).

Quickly drain the tofu by pressing gently between your hands over the sink for about 30 seconds. Then thinly slice the tofu length-ways. Use a couple of pieces of kitchen roll to pat the tofu slices dry.

Now mix up the remaining ingredients in a small bowl. Carefully dip the tofu slices in the marinade and arrange on a wire rack set over a baking tray.

Bake the tofu bacon slices for about 15-20 minutes, until the edges start to turn brown and the tofu feels firm. Keep an eye on the tofu, especially for the last 5 minutes, because the marinade can burn if left in the oven too long.

Remove the tofu bacon from the oven and allow to cool while you prepare your BLT sandwiches. Simply wash and slice the tomatoes and lettuce leaves, then add a few small dollops of the vegan mayonnaise. Then layer a few slices of the tofu bacon, and enjoy!

Nutrition (per BLT):

• Protein: 19.8g (Women: 39.6% / Men: 36.0%)

• Iron: 5.9mg (Women: 39.9% / Men: 67.8%)

• Calories: 443 (Women: 22.2% / Men: 17.7%)

• Sugars: 11.2g (Women: 12.4% / Men: 9.3%)

• Total Fats: 18.4g (Women: 26.3% / Men: 19.4%)

• Saturated Fat: 1.9g (Women: 9.5% / Men: 6.3%)

• Salt: 1.5g (Women: 25.0% / Men: 25.0%)

• Fibre: 6.6g (Women: 22.0% / Men: 22.0%)

See the Nutrition Info page for more details on % of Dietary Reference Values for men and women.

Easy vegan tofu quiche with broccoli and sun dried tomatoes

I toyed with the idea of cooking a vegan quiche for a while, but for some reason didn’t get round to it until quite recently. I think I just presumed it would be a palaver to make.

But I met with family for a Sunday lunch earlier this summer and thought I’d try making one to bring along. And I was genuinely surprised at just how easy making a tofu quiche was (with the help of my quick fool-proof crust, the same one used for my trusty vegan plum tart recipe). It really is delicious too, if I do say so myself! When baked, the creamy tofu provides the perfect quiche texture, and the garlic, leek and nutritional yeast all give lovely ‘cheesy’ and umami flavours. It went down a storm with my family, with vegans and meat-eaters alike all devouring it and asking for the recipe… So here it is!

This quiche recipe is really versatile too. I’ve since made it with a variety of different vegetables - whatever I’ve had lying around - mushrooms, green peas, spinach, and roasted vegetables like courgette, aubergine, bell peppers and red onion, all work well. Best not to use veggies that contain too much water though (like fresh tomatoes) as this could result in a soggy quiche.

Nutritionally, this tofu quiche contains just a fraction of the saturated fat of a traditional quiche, with just as much protein, more fibre, more iron, and all the flavour!

Easy Vegan Tofu Quiche with Broccoli and Sun-dried Tomatoes Recipe

Ingredients (serves 6):

• 200g whole wheat flour

• 65ml olive oil & 1 Tbsp for frying

• 65ml water

• 400g block of firm tofu

• 1 leek, thinly sliced

• 4 cloves of garlic, minced

• 1/2 jar of sundried tomatoes, drained and roughly chopped

• 2 Tbsp nutritional yeast

• 1/2 head of broccoli, par-boiled

• 20g fresh basil

• 1 tsp dried oregano

• 1/2 tsp salt

• Good pinch of black pepper

Method:

Mix the olive oil and water, using a whisk to thoroughly combine until cloudy (this is the oil emulsifying). In a separate bowl, combine 200g flour with the salt, then gently pour the oil / water mixture into it.

Knead the ingredients for a few minutes with your hands until it comes together. Roll out the dough into a round shape on a lightly floured surface with a rolling pin (or a bottle of wine!) until just bigger than your tart dish. Lightly grease your dish with olive oil, then carefully transfer the flat dough to the dish and spread it out so it neatly covers all the edges. Place the dish with the dough in the fridge to chill for 20 minutes.

Meanwhile, preheat the oven to 180C (360F) and prepare the filling.

Unwrap the tofu and press it gently between your hands over the sink to squeeze out some of the liquid, then break up the tofu into a food processor. Blitz until smooth and creamy, adding a little splash of water or nut milk if necessary to help it reach a cream cheese texture (as per picture below).

In a frying pan, heat 1 Tbsp of olive oil and gently fry the leek for a few minutes. Add the garlic, broccoli, basil, oregano, sun-dried tomatoes, nutritional yeast, and seasoning (to taste) and continue to stir for another few minutes.

Now take the pan off the heat and stir in the processed tofu until thoroughly combined. Spoon the mixture into the base and spread out evenly using the back of a spoon.

Bake the quiche for 30-40 minutes, until the quiche is firm to the touch, starting to go golden on the top, and the base is nice and crispy.

Best served warm but store any leftovers in the fridge for up to 4 days as it’s also delicious served cold or reheated.

Nutrition (per serving):

• Protein: 13.9g (Women: 27.8% / Men: 25.3%)

• Iron: 3.9mg (Women: 26.4% / Men: 44.8%)

• Calories: 328 (Women: 16.4% / Men: 13.1%)

• Sugar: 3.3g (Women: 3.7% / Men: 2.8%)

• Total Fats: 16.0g (Women: 22.9% / Men: 16.8%)

• Saturated Fat: 2.0g (Women: 10.0% / Men: 6.7%)

• Salt: 0.1g (Women: 1.7% / Men: 1.7%)

• Fibre: 3.9g (Women: 13.0% / Men: 13.0%)

See the Nutrition Info page for more details on % of Dietary Reference Values for men and women.

Herby Broad Beans and Vegan Cashew Cream Cheese Bruschetta

This is one of my favourite meals to make at the moment as it's got everything you want in a summer meal - the crunch and chew of the char-grilled bread, the garlicky, creamy cashew cheese, and the fresh, herby dressed broad beans all go together so incredibly well. This bruschetta recipe makes the perfect weekend lunch to have at home or alfresco, or you can make everything in advance for an impressive (but easy) vegan dinner party starter. 

Herby Broad Bean and Vegan Cashew Cream Cheese Bruschetta Recipe

Ingredients (serves 2 as a main or 4 as a starter):

• 4 Slices wholegrain sourdough bread

• 8 Tbsp vegan cashew cream cheese (recipe here)

• 250g broad beans (frozen or fresh)

• 2 Tbsp chopped fresh tarragon

• 1 clove garlic

• 2 Tbsp good quality olive oil

• 2 handfuls fresh pea shoots or rocket to serve

Method:

Tip the broad beans into a pan of boiling water and simmer for two minutes. Drain the beans in a sieve and run under a cold tap until cool.

Now the fun part - pop the beans out of their skins into a bowl. Just give them a gentle squeeze and the skins will break open and the bright green bean pops out. This bit is quite therapeutic - put some music on and enjoy the process!

Add the chopped tarragon leaves to the beans, then use the back of a fork to mash some of the beans, leaving about half of the beans whole. Add the olive oil and stir together. 

Now, heat a griddle pan until it's red hot. Place the slices of bread on the griddle pan for around one minute on each side, or until they're gently char-grilled. You might have to do this in two batches if there's not room for four slices in the pan. 

Halve the garlic clove (no need to peel the skin off) then rub the cut side into the griddled bread. Spread each slice with two tablespoons of the vegan cashew cream cheese, then top with the bean mixture. Garnish each with the pea shoots or rocket to add extra height and flavour to the bruschetta, then serve!

Nutrition (per main course serving):

• Protein: 25.3g (Women: 50.6% / Men: 46.0%)

• Iron: 5.7mg (Women: 38.5% / Men: 65.5%)

• Calories: 558 (Women: 27.9% / Men: 22.3%)

• Sugar: 7.4g (Women: 8.2% / Men: 6.2%)

• Total Fats: 29.4g (Women: 42.0% / Men: 30.9%)

• Saturated Fat: 4.9g (Women: 24.5% / Men: 16.3%)

• Salt: 1.2g (Women: 20.0% / Men: 20.0%)

• Fibre: 15.9g (Women: 53.0% / Men: 53.0%)

See the Nutrition Info page for more details on % of Dietary Reference Values for men and women.

Imam Bayildi (Vegan Aubergine Recipe)

This aubergine dish, full of spices, rich tomatoes, and tender smokey aubergines is so tasty that, as legend has it, the Turkish Imam fainted with pleasure when he tried it (hence the name which translates as 'the Imam fainted'). There are hundreds of versions of this dish as it's eaten across the former Ottoman empire regions, from South East Europe to Western Asia, each region having its own influence. This recipe involves two stages of cooking your aubergine - the first step can be done however you like - in the oven, on the BBQ, or wrapped in foil among hot coals (the latter two options can create a delicious smoky flavour). For the second step, once stuffed, you just finish them off in the oven to let the flavours infuse and reduce to become thick and rich. 

This vegan Imam Bayildi recipe can take centre stage on your plate, served with some rice or fresh bread to mop up the juices, or works well as a side dish. I served mine up with some crispy sesame coated baked tofu and steamed asparagus. 

Vegan Imam Bayildi Aubergine Recipe 

Ingredients (serves two as a main or four as a side dish):

• 2 aubergines

• 2 Tbsp olive oil

• 1 white onion, finely diced

• 3 cloves of garlic, minced

• 1 tsp cinnamon

• 1 tsp smoked paprika

• 1/2 tsp ground cumin

• 8 ripe tomatoes, finely chopped

• 1/2 tsp caster sugar

• handful of flat-leaf parsley, chopped

• pinch of salt and a good grind of black pepper, to taste

Method:

Heat your oven to 180C (350F). Half your aubergines lengthways, score the flesh deeply in a diagonal pattern, then brush with 1 Tbsp of the olive oil. Pop them on a baking tray and roast (or arrange them on the BBQ) for 20-25 minutes until the flesh is browned and soft enough to scoop out. 

Now heat 1 Tbsp of olive oil in a frying pan and saute the onion for around 5-10 minutes until soft but not coloured. Add the garlic and spices, and cook for a further minute, stirring to release the oils from the spices. Add the chopped tomatoes, sugar, salt and pepper, then scoop out the flesh from the aubergines, roughly chop, and add it to the pan. Allow to simmer for around 10-15 minutes, then add the parsley.

Lay the empty aubergine halves on a baking tray, then stuff them with the tomato-onion mixture, filling them as much as you can (don't worry if some spills out). Then place in the oven to bake for 30 minutes. Remove, scatter with a little more parsley and enjoy warm or allow to cool and eat at room temperature.

Nutrition (per two aubergine halves with one cup of brown rice):

• Protein: 15.1g (Women: 30.2% / Men: 27.5%)

• Iron: 4.2mg (Women: 28.4% / Men: 48.3%)

• Calories: 569 (Women: 28.5% / Men: 22.8%)

• Sugar: 26.6g (Women: 29.6% / Men: 22.2%)

• Total Fats: 17.1g (Women: 24.4% / Men: 18.0%)

• Saturated Fat: 2.5g (Women: 12.5% / Men: 8.3%)

• Salt: 0.4g (Women: 6.7% / Men: 6,7%)

• Fibre: 28.0g (Women: 93.3% / Men: 93.3%)

See the Nutrition Info page for more details on % of Dietary Reference Values for men and women.

The Ultimate Grillable Vegan Burger

I've tried my fair share of vegan burger recipes over the last 4-5 years. I hope through my trial and error with some truly disastrous recipe attempts, I can help you avoid that heart-sinking moment when you realise your veggie burger is falling apart in the pan/grill and you end up using the mixture as more of a stuffing than a burger (we've definitely done this before - still tastes good, but looks a mess)! I've shared the best of my tried-and-tested favourites here like my mean, lean, black bean burger and this amazing beetroot and quinoa burger - both of which definitely don't fall apart, and taste delicious! 

But now I wanted a vegan burger recipe that holds well enough to cook on the BBQ. I've adapted / amalgamated several different recipes to make a really healthy burger that's just perfect for grilling - it holds its shape wonderfully and doesn't stick to the BBQ at all. Best of all, by grilling on the BBQ, you get to add these blackened char lines, which as well as helping it look legit, creates an outer crust and a smokey depth of flavour that barbecues are all about. 

Not to mention, they taste amazing - they have a great firm texture, they're hearty, and they pack a flavour-punch with the addition of smokey spices, toasted walnuts, and barbecue sauce. 

You could make these in advance if you're going to a summer barbecue, and because the recipe makes eight you can even freeze a few of them ready for a quick healthy dinner when you haven't got the time (or energy) to cook! 

I made a "cheats" vegan burger sauce to go with the burgers - all that's required is mixing a few ingredients in a small bowl and you can dollop on top of your burgers for the perfect finishing touch. 

The Ultimate Grillable Vegan Burger Recipe

Ingredients (serves 8):

• 1.5 cups cooked quinoa*

• 1.5 cups raw walnut halves

• 1 Tbsp rapeseed oil

• 1 white onion, finely diced

• 2-3 cloves garlic, minced

• 1.5 Tbsp smoked paprika

• 1 Tbsp chilli powder / flakes

• 0.5 Tbsp cumin powder

• 0.5 tsp tumeric

• 2 x 400g tins of cooked black or mixed beans (drained and patted dry)

• 0.5 cups dried golden or panko breadcrumbs

• 4 Tbsp BBQ sauce

• Pinch of salt and lots of ground pepper, to taste

For the vegan burger sauce (serves 8):

• 4 Tbsp vegan mayonnaise

• 4 Tbsp tomato ketchup

• 2 tsp dijon mustard

• 0.5 tsp garlic powder

• pinch of salt and pepper

Method:

Start by toasting your walnuts - heat a frying pan over a medium heat and using no oil add the walnuts - shake and toss the pan from time to time to prevent burning and toast for 7-8 minutes until they smell fragrant and start to turn slightly darker. Tip into a bowl and leave to cool.

Meanwhile, using the same pan, add the rapeseed oil over a medium heat and saute the onion for around 10 minutes, then add the garlic and continue to saute for another 2-3 minutes until fragrent and the onion is softened, then set aside.

Now the walnuts have cooled, add to a food processor along with the spices, and blitz until the texture of wet sand (see picture). 

In a large mixing bowl, add the thoroughly drained beans. Use the back of a fork or a masher to smash the beans up. To the smashed beans add the walnut-spice mix, sauteed onion/garlic, the cooked quinoa, breadcrumbs, BBQ sauce, and salt and pepper, then use your hands to mix thoroughly until it becomes a consistency that you can mould into burger shapes. Use your hands to squeeze the mixture into eight burger patties. 

Heat your barbecue or griddle pan until smoking hot, then place your burger patties on and grill for 4-5 minutes on each side. Don't be tempted to move them around during cooking as it's nice to get neat grill char lines across the burgers. While they're cooking, prepare your buns and toppings. 

To make the burger sauce, simply mix all the ingredients together in a small bowl, then dollop generously on top along with your favourite burger toppings!

*Note - this recipe calls for pre-cooked quinoa. Allow time for cooking if you don't have any to hand. The quinoa should be cooked but completely dry - press any moisture out through a sieve after cooking to ensure the burgers aren't too wet. 

Nutrition (per burger with sauce and bun):

• Protein: 15.4g (Women: 30.8% / Men: 28.0%)

• Iron: 4.6mg (Women: 31.1% / Men: 52.9%)

• Calories: 505 (Women: 25.3% / Men: 20.2%)

• Sugars: 9.6g (Women: 10.7% / Men: 8.0%)

• Total Fats: 21.5g (Women: 30.7% / Men: 22.6%)

• Saturated Fat: 2.5g (Women: 12.5% / Men: 8.3%)

• Salt: 1.1g (Women: 18.3% / Men: 18.3%)

• Fibre: 10.2g (Women: 34.0% / Men: 34.0%)

See the Nutrition Info page for more details on % of Dietary Reference Values for men and women.

Rich vegan Moroccan roasted vegetable tagine

This incredibly rich, full-flavoured vegan tagine starts life as a few humble ingredients. Other types of stews where similar ingredients are simply chucked in a pan are missing out on so much - it's the roasting of the vegetables, then the gentle simmering all together with the delicate spices in the oven that creates the richness of flavour and consistency that this tagine has in abundance (it's the same culinary chemistry principles that makes this roasted vegetable ratatouille so good). The addition of good quality Ras el Hanout is important to really make the dish stand out - it's a North African blend of spices available in most large supermarkets amongst the spices or world food sections, essential for any tagine recipe. This dish freezes really well so you can easily double-up on the ingredients and stock up some portions in your freezer for a healthy, vegan, warming pick-up on a rainy day!

Recipe note - I'm not the biggest fan of dried fruit in savoury dishes, so I've replaced dried apricots with some date syrup - this provides even more richness and a subtle touch of sweetness, without having chunks of chewy dried fruit. It's just a personal preference but feel free to use 2-3 Tbsp chopped dried apricots instead if you prefer. 

Rich Vegan Moroccan Roasted Vegetable Tagine Recipe

Ingredients (serves 4):

• 2 Tbsp cold-pressed rapeseed / olive oil

• 1/2 a large butternut squash, cubed to 1-2cm pieces*

• 1 small aubergine (eggplant), cubed to 1-2cm pieces

• 4 Shallots, sliced

• 5 tsp Ras el Hanout

• 1 red onion, diced

• 4 cloves garlic, minced

• 2 Tbsp Harissa paste

• 250ml vegan stock (reduced salt)

• 1 x 400g tin good quality chickpeas

• 2 large good quality tomatoes, roughly chopped

• 3 tsp date syrup / treacle

• Handful fresh coriander (cilantro)

• Salt and pepper to taste

• 1 packet Oumph! vegan chunks

• To serve - cook 28g dried cous cous and 28g dried quinoa as per packet instructions then mix them together.

* I like to wash the squash and leave the skin on - it adds another texture to the dish and helps prevent the squash falling apart (which can happen if freezing and reheating)

Method:

Preheat oven to 180C.

Rub the cubed butternut squash with 1 Tbsp of the oil plus 2 tsp of the Ras el Hanout, scatter on to a baking tray and roast in the oven for 10 minutes. 

Add the cubed aubergine and sliced shallots to the roasting tray, mix everything around, and roast for a further 15 minutes, until the vegetables have browned a little and are tender.

In your tagine (a casserole dish with a lid works fine), heat the other Tbsp of oil over a medium heat and fry the onion for 5 minutes, adding the garlic for the last 2 minutes. 

Add the remaining 3 tsp of Ras el Hanout and continue frying for a further 2 minutes to release the aromas of the spices. 

Stir in the harissa paste, then add the tomatoes, chickpeas, hot stock and seasoning. Stir in the roasted vegetables, the date syrup (or treacle), then cover with the lid and place in the oven for 20 minutes to simmer. 

Now remove the dish from the oven and add the Oumph! chunks, straight from the freezer. Stir, then cook in the oven for a further 5-10 minutes. 

This vegan tagine goes brilliantly with a 50/50 mix of couscous and quinoa. Simply cook 28g dried couscous and 28g dried quinoa as per packet instructions then mix them together. I also made some quick roasted pitta chips (simply cut up some wholewheat pittas, rub with a little olive oil and dried mixed herbs, then roast for about 10 minutes until crunchy)!

Nutrition (per serving with a portion of couscous / quinoa mix):

• Protein: 28.9g (Women: 57.8% / Men: 52.5%)

• Iron: 7.4mg (Women: 50.0% / Men: 85.1%)

• Calories: 552 (Women: 27.6% / Men: 22.1%)

• Sugars: 16.2g (Women: 18.0% / Men: 13.5%)

• Total Fats: 10.6g (Women: 15.1% / Men: 11.2%)

• Saturated Fat: 0.9g (Women: 4.5% / Men: 3.0%)

• Salt: 1.2g (Women: 20.0% / Men: 20.0%)

• Fibre: 19.9g (Women: 66.3% / Men: 66.3%)

See the Nutrition Info page for more details on % of Dietary Reference Values for men and women.

Vegan creamy celeriac soup

The poor old celeriac - it's too often overlooked because it's gnarled, nobbly appearance scares most of us hurrying down the vegetable aisle. But when cooked right, celeriac is actually incredibly tasty, with a celery-like flavour and delicious, slightly nutty undertones. Plus it packs some impressive health benefits, including significant amounts of potassium which helps to regulate blood pressure, plus vitamin K and phosphorus, both important for bone health, and all with only about a third of the calories of potatoes (by the way, celeriac can also be mashed as a much lower calorie and more interestingly flavoured substitute for mashed potatoes).

Cooked in this soup recipe, it gives us a beautifully subtle celery-like flavour, and when blended, the celeriac helps to create an incredibly rich and creamy texture, so you'd never guess it's actually very low in calories, with only 89 calories per portion (before the bread!) It's a proper comfort-food style soup that'll cheer anyone up on a rainy day - we seem to be getting lots of those at the moment so this creamy celeriac soup should definitely come in handy.

If you like this celeriac soup then you’ll love this vegan celeriac risotto recipe - it’s easy to make but makes a really impressive dinner!

Vegan Creamy Celeriac Soup Recipe

Ingredients (makes 6 portions):

• 1 Tbsp rapeseed oil

• 1 white onion, peeled and roughly diced

• 1 leek, washed and sliced

• 1 medium potato, peeled and roughly chopped

• 1 medium celeriac, peeled and roughly chopped

• 3 cloves garlic, minced

• 1L vegetable stock

• Salt and pepper to taste

• Fresh parsley and olive oil to garnish

Method:

In a large pan, heat the rapeseed oil on a medium heat and add the onion, leek, potato, celeriac, and garlic, and fry gently for around 10 minutes until the vegetables start to soften. 

Add the vegetable stock, bring the soup up to a boil, and simmer for a further 20 minutes until the celeriac and potatoes are tender. 

Use a stick blender or tip the soup into a blender in batches and blitz until smooth. Add the salt and pepper to taste before serving up. Then garnish with some fresh parsley leaves and a little drizzle of olive oil. Goes brilliantly mopped up with fresh crusty bread... heaven! 

Nutrition (per serving + 2 slices whole wheat bread):

• Protein: 8.9g (Women: 17.8% / Men: 16.2%)

• Iron: 2.1mg (Women: 14.2% / Men: 24.1%)

• Calories: 227 (Women: 11.4% / Men: 9.1%)

• Sugars: 5.4g (Women: 6.0% / Men: 4.5%)

• Total Fats: 5.0g (Women: 7.1% / Men: 5.3%)

• Saturated Fat: 0.7g (Women: 3.5% / Men: 2.3%)

• Salt: 0.8g (Women: 13.3% / Men: 13.3%)

• Fibre: 5.6g (Women: 18.7% / Men: 18.7%)

See the Nutrition Info page for more details on % of Dietary Reference Values for men and women.

Easy Vegan Baked Falafels

Falafels are a staple for many vegans. They're so handy - vegan, high-protein little bites that can be used in sandwiches, wraps, in salads, or just dunked in hummus. For ultimate ease you can buy them from any supermarket, and I often do, but these ones are nearly always deep-fried so can be high in fat. Making your own vegan falafels at home is so easy and if you oven bake them then they have just a fraction of the fat content, so these delicious, high-protein little bites are better for us (as well as tastier AND cheaper)! 

Vegan Baked Falafel Recipe

Ingredients (makes 16):

• 1 x 400g tin of chickpeas, drained

• 1 small white onion, peeled and roughly chopped

• 1 clove garlic, peeled and sliced

• Breadcrumbs from 1 slice of bread OR 1/4 cup dried breadcrumbs*

• 1 tsp ground cumin

• 1 tsp ground coriander seeds

• 2 Tbsp fresh parsley

• 1 Tbsp olive oil & 1 tsp for coating

• A pinch of salt and pepper, to taste

* I used dried breadcrumbs from a packet in this recipe. I'm all for making things as easy as possible so I keep some in the cupboard for recipes that call for them.

Method:

Preheat your oven to 180C (350F) and line a baking tray with baking paper. 

Using a food processor, whizz up the onion and garlic until chopped finely. Next add all the other falafel ingredients, and mix for a little longer. You may need to scrape down the sides of the mixer a few times to make sure everything is thoroughly combined, but don't worry of there are still a few chunks of chickpeas as they can add nice texture to the falafels. 

Now shape the mixture into 16 slightly flattened balls, and lay on the lined baking tray. At this stage you can use just 1 tsp of olive oil on a pastry brush to coat the falafels - this will help to make them turn golden on the outside. Pop in the oven to bake for 30-40 minutes, turning the falafels halfway through so they brown evenly on both sides. 

Nutrition (per 4 baked falafels):

• Protein: 5.9g (Women: 11.8% / Men: 10.7%)

• Iron: 1.2mg (Women: 8.1% / Men: 13.8%)

• Calories: 141 (Women: 7.1% / Men: 5.6%)

• Sugar: 1.9g (Women: 2.1% / Men: 1.6%)

• Total Fats: 5.6g (Women: 8.0% / Men: 5.9%)

• Saturated Fat: 0.8g (Women: 4.0% / Men: 2.7%)

• Salt: 0.1g (Women: 1.7% / Men: 1.7%)

• Fibre: 4.7g (Women: 15.7% / Men: 15.7%)

See the Nutrition Info page for more details on % of Dietary Reference Values for men and women.