5 vegan lunches

05 Mar, 2023

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Vegan leek & potato soup

Vegan leek & potato soup

Serves 4 - 170 kcals per serving Vegan leek & potato soup

Kcals 170
Fat 5.4g
Sat fat 0.5g
Carbs 25.7g
Sugar 5.8g
Fibre 6.3g
Protein 5g
Salt 0.87g

See the recipe in app here

Ingredients

  • 1 tbsp rapeseed oil, plus a drizzle to serve (optional)
  • 2 large garlic cloves, chopped
  • 500g leeks, thinly sliced
  • 500g potatoes, cut into cubes
  • 500ml vegan vegetable stock, made with 1½ tsp bouillon powder
  • 500ml unsweetened almond milk
  • Chopped chives and bread, to serve

Method

  1. Heat the oil in a large pan over a medium heat and fry the garlic and leeks, stirring, until the veg has started to soften. Add the potatoes and stock, then cover and simmer for 15 mins until the leeks and potatoes are soft.
  2. Pour in the almond milk, then remove from the heat and blitz using a hand blender until almost smooth, with a slightly chunky texture. Or, if you prefer, blitz until completely smooth. Reheat over a low heat if needed, then ladle into bowls and scatter with chives, drizzle with a little oil and serve with bread, if you like (nutrition not included in totals). Can be frozen for up to three months.
Vegan roast spiced squash salad

Vegan roast spiced squash salad with tahini dressing

Serves 4 - 435 kcals per serving Vegan roast spiced squash salad

Kcals 435
Fat 15.9g
Sat fat 1.9g
Carbs 49.6g
Sugar 14.5g
Fibre 15.9g
Protein 19.1g
Salt 0.18g

See the recipe in app here

Ingredients

  • 320g diced butternut squash
  • 3 red onions (320g), cut into wedges
  • 2 tbsp rapeseed oil
  • 2 tsp smoked paprika
  • 1 tsp cumin seeds
  • 2 tbsp chopped thyme
  • 125g quinoa
  • ½ x 85g bag kale
  • 2 tbsp pumpkin seeds
  • 2 tbsp tahini
  • 2 tbsp apple cider vinegar
  • 1 garlic clove, finely grated
  • 2 x 400g cans lentils or borlotti beans, very well drained
  • 50g pomegranate seeds
  • 4 generous handfuls of rocket

Method

  1. Heat oven to 200C/180C fan/gas 6. Tip the squash and onions onto a large baking sheet and toss with 1 tsp of the oil. Spread out and sprinkle with the paprika, cumin and thyme, then roast for 30 mins.
  2. Meanwhile, cook the quinoa following pack instructions, then drain well (or the base of the salad will be too wet).
  3. Add the kale to the tray of veg, sprinkle over the seeds and return to the oven for 10 mins.
  4. For the dressing, mix the tahini and remaining oil with the vinegar, garlic and 2 tbsp water.
  5. Put the quinoa in a bowl and toss with the lentils or beans. Pile into a salad bowl, add the veg on top, then drizzle with the dressing, scatter over the pomegranate seeds and top with the rocket.
Easy vegan tacos

Easy vegan tacos

Serves 2 - 353 kcals per serving Easy vegan tacos

Kcals 353
Fat 7.3g
Sat fat 1.1g
Carbs 62g
Sugar 17.8g
Fibre 14.4g
Protein 12.5g
Salt 0.74g

See the recipe in app here

Ingredients

  • 175g pack baby corn
  • 1 large red onion, sliced (190g)
  • 1 red pepper, deseeded and roughly chopped
  • ½ tsp cumin seeds
  • 2 tsp olive oil
  • 1 large ripe kiwi, halved lengthways (110g)
  • 1 large tomato, halved (115g)
  • 100g wholemeal flour, plus extra for rolling
  • 1 large garlic clove
  • 15g fresh coriander, chopped
  • 1 tsp vegan bouillon powder
  • ½ tsp smoked paprika
  • 85g red cabbage, finely shredded

Method

  1. Heat oven to 220C/200C fan/gas 7. Pile the corn, red onion and pepper into a large shallow roasting tin and toss with the cumin seeds and oil. Add the kiwi and tomato on one side of the tin and roast for 20 mins.
  2. Meanwhile, mix 60ml water into the flour with the blade of a knife to make a dough. Knead briefly until smooth, then cut equally into four and roll out each piece on a lightly floured surface into a 16cm round tortilla. Cover with a tea towel to stop them drying out.
  3. Remove the cooked tomato and kiwi from the tin and return the veg to the oven for 10 mins. Remove the skin from the kiwi and scoop the flesh into a bowl with the tomato, garlic, half the coriander, bouillon and paprika. Use a hand blender to blitz to a smooth salsa.
  4. Heat a large non-stick frying pan, without oil, and cook the tortillas one at a time for a minute on one side and about 10 seconds on the other, until you see them puff up a little. Spread a tortilla with some salsa, top with cabbage and roasted veg, then scatter with the remaining coriander. Add a spoonful more salsa and eat with your hands.
Portobello jackfruit burgers

Portobello jackfruit burgers

Serves 4 - 416 kcals per serving Portobello jackfruit burgers

Kcals 416
Fat 10.6g
Sat fat 1.2g
Carbs 62g
Sugar 7.7g
Fibre 16.4g
Protein 16.4g
Salt 0.46g

See the recipe in app here

Ingredients

  • 900g potatoes, cut into slim chips
  • 3 tbsp rapeseed oil, plus a drop
  • 8 large flat portobello mushrooms (600g), stalks removed
  • Smoked paprika, for sprinkling
  • For the burgers:

    • 410g can jackfruit in water, drained
    • 2 tsp tamari
    • 400g chickpeas, well drained
    • 1 tbsp tomato purée
    • 2 garlic cloves, chopped
    • 2 tbsp wholemeal spelt flour
    • For the tomato relish:

      • 4 vine tomatoes, finely chopped
      • 2 tsp tomato purée
      • 1 tsp balsamic vinegar
      • 2 tbsp finely chopped red onion
      • 1-2 tbsp chopped basil or coriander

Method

  1. Heat the oven to 200C/180C fan/gas 6. Toss the chips in 2½ tbsp of the oil and spread out on a large non-stick baking sheet lined with baking parchment. Rub the outside of the mushrooms with a drop of oil, then arrange them on another baking sheet, rounded-side up, and put the chips and mushrooms in the oven for 20 mins. Turn the mushrooms and chips over after 10 mins.
  2. Meanwhile, squeeze as much juice as you can out of the jackfruit. The best way is to wrap it in kitchen paper, then squeeze with your hands. Trim off the feathery bits of jackfruit that look a bit like shredded meat, weigh out 75g and stir in the tamari sauce. Tip the remaining jackfruit into a bowl. Add the chickpeas, tomato purée and garlic and blitz together until smooth using a hand blender or use a food processor. Stir in the remaining jackfruit and shape into four burgers about the size of the mushrooms. Coat in the flour.
  3. Check the chips and mushrooms and cook for 5-10 mins longer if needed. Meanwhile, heat the remaining oil and fry two of the burgers for a few minutes each side until brown and heated through. To make the relish, put the chopped tomatoes in a bowl with the tomato purée, vinegar, onion and basil or coriander.
  4. To serve, sandwich two of the burgers between the mushrooms. If the mushrooms are very juicy, blot with a little kitchen paper first. Serve with half the chips, sprinkled with the paprika, and serve half the relish on the side. The remaining mushrooms, burgers and chips will keep for two days in the fridge. To serve again, warm the remaining mushrooms and burgers in a low oven, and heat the chips, uncovered, until piping hot.
Corn & split pea chowder

Corn & split pea chowder

Serves 4 - 395 kcals per serving Corn & split pea chowder

Kcals 395
Fat 12.8g
Sat fat 5g
Carbs 47.8g
Sugar 9.6g
Fibre 22.2g
Protein 15.5g
Salt 0.35g

See the recipe in app here

Ingredients

  • 200g dried yellow split peas
  • 3 celery sticks (about 160g), sliced
  • 1 thyme sprig, plus 1 tbsp thyme leaves
  • 2 onions (350g), halved and sliced
  • 1 tbsp rapeseed oil
  • 50g ginger, finely grated
  • 2 red chillies, deseeded and sliced
  • 3 garlic cloves, chopped
  • 1 large green pepper, chopped into small pieces
  • 1 potato (about 215g), unpeeled, cut into 1-2cm pieces
  • 2 tbsp vegetable bouillon powder
  • 320g frozen sweetcorn
  • 150g coconut yogurt

Method

  1. Tip the split peas, celery and thyme sprig into a medium pan with 1 litre of boiling water, bring back to the boil and simmer, covered, for 25 mins.
  2. Meanwhile, fry the onion in the oil in a large pan for 10 mins. Stir in the ginger, chilli and garlic. Tip in the pepper and potato, and pour in ½ litre boiling water with the bouillon and remaining thyme. Tip in the split pea mixture and corn, bring to the boil, then cover and simmer for 30-35 mins until the veg is tender.
  3. Remove the thyme sprig. Take out a third of the veg, then purée the rest in the pan with a hand blender (or use a potato masher). Return the veg to the pan with the yogurt, and stir well.

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