5 plant-based dinners

| 28 Jun, 2023

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Jerk-style cauliflower with coconut rice

Jerk-style cauliflower with coconut rice

Serves 4 - 416 kcals per serving Jerk-style cauliflower

Kcals 416
Fat 13.8g
Sat fat 5.0g
Carbs 58.9g
Sugar 11.2g
Fibre 12.7g
Protein 17.2g
Salt 0.8g

See the recipe in app here

Ingredients

For the cauliflower

  • 1 large red chilli, deseeded
  • 2 garlic cloves
  • 15g ginger, chopped
  • 1 tbsp olive oil, plus extra for the baking sheet
  • 1 tsp smoked paprika
  • 1 tsp cumin
  • 1 tsp coriander
  • 2 tbsp lemon juice
  • 2 tbsp coconut yogurt
  • 1 large cauliflower (about 1kg), tough leaves trimmed (don't remove the stalk)

For the rice

  • 150g brown basmati rice
  • 2 tsp vegetable bouillon
  • 3 thyme sprigs
  • 2 red peppers (or 1 green 1 red), deseeded and chopped into small pieces
  • 1 bunch of spring onions (about 100g), finely sliced
  • 400g can red kidney beans, rinsed
  • 3 tbsp coconut yogurt

Method

  1. Heat the oven to 200°C/180°C Fan/Gas mark 6. Put the chilli, garlic, ginger, oil, spices and lemon juice in a small bowl with the yogurt and blitz using a hand blender until smooth. Cut the cauliflower carefully into eight, ensuring that you slice through the stalk each time as this will hold it together. Brush the spice paste over both sides of the cauliflower steaks, then arrange on a baking sheet (use two if needed) rubbed with a little oil and roast for 30 mins. Turn over and roast for 20 mins more, or until the cauliflower is tender.
  2. Meanwhile, put the rice in a large pan with 450ml water, the bouillon and thyme. Bring to the boil, cover and cook for 10 mins, then add the peppers and spring onions, cover again and simmer for 10-15 mins more until the rice is tender. Check towards the end that the water hasn't run dry as you may need to add a splash more. Add the beans and yogurt and warm through.

Source: Good Food



Vegan carbonara

Vegan carbonara

Serves 4 - 499 kcals per serving Vegan carbonara

Kcals 499
Fat 15.4g
Sat fat 2.8g
Carbs 71.4g
Sugar 7.9g
Fibre 14.5g
Protein 21.9g
Salt 1.0g

See the recipe in app here

Ingredients

  • 360g wholewheat spaghetti
  • 85g unsalted cashew nuts
  • 2 tsp bouillon powder
  • 2 tsp English mustard powder
  • 1 tsp olive oil
  • 200g baby chestnut mushrooms, halved and thinly sliced
  • 3 garlic cloves, 2 finely grated
  • 1 tsp smoked paprika
  • 2 courgettes (about 320g), peeled then grated
  • 4 tsp nutritional yeast flakes, optional
  • 320g spinach

Method

  1. Boil the spaghetti for 10 mins or following pack instructions until al dente, reserving a little of the water. Put the cashews, bouillon and mustard in a bowl, then pour over 350ml boiling water.
  2. Heat the oil in a large non-stick pan. Add the mushrooms and grated garlic, and stir-fry over a high heat until the mushrooms are cooked and starting to crisp up. Take off the heat, stir in the paprika, then tip onto a plate and set aside.
  3. Add the grated courgette to the pan and cook, stirring every now and then until softened. Meanwhile, whizz the soaked cashews, whole garlic clove and nutritional yeast flakes, if using, with a hand blender until completely smooth. Tip the mixture into the pan with the courgettes and briefly stir over the heat.
  4. Add the spaghetti and toss in the cashew and courgette mixture until well coated, then toss through the smoky mushrooms. Serve with the spinach on the side.

Source: Good Food



Black bean chilli

Black bean chilli

Serves 6 - 339 kcals per servingBlack bean chilli

Kcals 339
Fat 6.7g
Sat fat 0.9g
Carbs 57.8g
Sugar 14.9g
Fibre 10.5g
Protein 12.1g
Salt 0.34g

See the recipe in app here

Ingredients

  • 2 tbsp olive oil
  • 4 garlic cloves, finely chopped
  • 2 large onions, chopped
  • 3 tbsp sweet pimenton (Spanish paprika) or mild chilli powder
  • 3 tbsp ground cumin
  • 3 tbsp cider vinegar
  • 2 tbsp brown sugar
  • 2 x 400g (2 x 14oz) cans chopped tomatoes
  • 2 x 400g (2 x 14oz) cans black beans, rinsed and drained
  • A few, or one, of the following to serve: crumbled feta cheese (or a dairy-free alternative), chopped spring onions, sliced radishes, avocado chunks, soured cream

Method

  1. In a large pot, heat the olive oil and fry the garlic and onions for 5 mins until almost softened. Add the pimenton and cumin, cook for a few mins, then add the vinegar, sugar, tomatoes and some seasoning. Cook for 10 mins.
  2. Pour in the beans and cook for another 10 mins. Serve with rice and the accompaniments of your choice in small bowls. Add on additional calories for these extras.

Source: Good Food



Tempeh traybake

Tempeh traybake

Serves 2 - 503 kcals per serving Tempeh traybake

Kcals 503
Fat 17.1g
Sat fat 3.7g
Carbs 57.0g
Sugar 23.5g
Fibre 17.3g
Protein 29.2g
Salt 0.1g

See the recipe in app here

Ingredients

  • 200g pack organic unflavoured tempeh, thickly sliced
  • 1 red pepper, deseeded and cut into small chunks
  • 1 red onion, cut into wedges
  • 160g sweet potatoes, cut into wedges
  • 200g baby potatoes, halved
  • 130g whole baby corn
  • 1 courgette (160g), thickly sliced
  • 2 tsp olive or rapeseed oil
  • 1 tsp dried oregano
  • ½ lemon, juiced
  • 2-3 tbsp thyme leaves

For the marinade

  • 1 tbsp tomato purée
  • 1 tsp smoked paprika
  • 2 tsp balsamic vinegar
  • 2 garlic cloves, finely grated
  • 10g finely chopped dates
  • 2 tsp olive or rapeseed oil

Method

  1. Heat the oven to 190°C/170°C Fan/Gas mark 5. Mix the marinade ingredients with plenty of black pepper and 2 tbsp water in a bowl, then stir in the tempeh to coat it. Set aside for 15 mins to marinate.
  2. Pile the vegetables onto a large baking tray and toss with the oil and oregano. Bake for 10 mins, then add the tempeh along with any remaining marinade, and bake for 30 mins more until the veg is tender. Leave to cool a little, then squeeze over the lemon juice to taste (start with a quarter) and scatter over the fresh thyme.

Source: Good Food



Courgette & lemon pizzettes

Courgette & lemon pizzettes

Serves 4 - 426 kcals per serving Courgette & lemon pizzettes

Kcals 426
Fat 13.6g
Sat fat 2.1g
Carbs 58.6g
Sugar 7.8g
Fibre 11.0g
Protein 13.2g
Salt 0.4g

See the recipe in app here

Ingredients

  • 1 tsp rapeseed oil, plus a drop for the baking sheets
  • 220g courgettes, sliced
  • 2 garlic cloves, thinly sliced
  • 1 red onion (100g), halved and sliced
  • 120g cherry tomatoes
  • 2 tbsp tomato purée
  • 60g unroasted, unsalted cashews
  • ½ tsp vegetable bouillon powder
  • Basil leaves and lemon zest, to serve

For the base

  • 150-180ml unsweetened, fortified almond or oat milk
  • ½ tsp vegetable bouillon powder
  • 1 tbsp rapeseed oil
  • 300g wholemeal spelt flour
  • 1 tsp baking powder
  • 100g courgettes, coarsely grated

Method

  1. Heat the oven to 200°C/180°C Fan/Gas mark 6 and lightly oil two baking sheets. Heat the oil in a large non-stick frying pan over a medium heat and fry the sliced courgettes and garlic for a few minutes until just starting to soften. Add the onion and cherry tomatoes, toss everything together, then turn off the heat. Don't worry about the vegetables being completely softened, as they will continue to cook in the oven.
  2. Put the kettle on to boil. Mix the tomato purée with 3 tbsp water in a small bowl. Tip the cashews into a medium heatproof bowl with the bouillon powder and pour over 100ml boiling water, then blitz with a hand blender until smooth – the mixture should be the consistency of cream.
  3. For the base, mix the oat milk with the bouillon powder and oil. Tip the flour and baking powder into a bowl, then stir in the grated courgettes and the oat milk mixture using a cutlery knife until you have a soft dough. Cut the dough into four pieces, then lay one piece on one of the prepared baking sheets and press into a 16cm circle using damp hands. Repeat with the remaining dough pieces. Spread the loosened tomato purée over the bases, then top with the vegetable mixture.
  4. Bake the pizzettes for 15 mins until the bases are cooked through. Drizzle over the cashew cream, then scatter with basil leaves and lemon zest to taste. Serve two straight away and leave the other two to cool to enjoy later. Once cooled, the remaining pizzettes will keep chilled for up to a day and can be eaten cold for lunch.

Source: Good Food



Article provided by Good Food

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