Healthy Vegan Recipes for Veganuary

With another January upon us, many of us are trying to make healthier choices, whether it’s dry January or trying to cut out meat and dairy for Veganuary. Last January, 1.3 million Brits went vegan. Many of them carried on with their vegan diet or reduced the meat in their diet following trying it. Whether it’s for the climate or your own personal health, vegan diets are growing in popularity! We’ve gathered together some vegan recipes to inspire you this month.

Satay Tofu Skewers with Garlic & Ginger Pak Choi

Ingredients

• 3 tbsp smooth peanut butter
• 1 tsp light soy sauce
• pinch of chilli flakes
• 1 lime, ½ juiced, ½ cut into wedges
• 200g firm tofu, cut into chunks
• 1 tbsp rapeseed oil
• 1 garlic clove, sliced
• small piece of ginger, sliced
• 200g pak choi, leaves separated
• 1 tbsp roasted peanuts

Method

1. Mix the peanut butter, soy, chilli and lime juice together with 50ml water.
2. Pour half into a roasting tin, add the chunks of tofu and stir to coat.
3. Leave to marinate for 30 mins if you have time, then thread onto four skewers and put on a baking tray.
4. Heat the grill to its highest setting.
5. Grill the tofu for 4 mins on each side until nicely browned and crisp.
6. Meanwhile, heat the oil in a frying pan or wok.
7. Add the garlic and ginger and sizzle for 1 min or so, then tip in the pak choi and cook for about 3 mins until wilted.
8. Divide the pak choi and skewers between plates. Sprinkle over the peanuts, drizzle over the remaining sauce and serve with lime wedges for squeezing over.

Original recipe and image from BBC Food

Sicilian Aubergine Stew with Couscous

Ingredients

• 1 large aubergine
• olive oil
• ½ teaspoon dried oregano
• 1 small red onion
• 1 clove garlic
• ½ bunch flat-leaf parsley
• 2 large tomatoes , ripe
• 1 tablespoon baby capers
• 8 green olives , stone in
• 1 tablespoon red wine vinegar
• 150g wholewheat couscous
• 1 tablespoon flaked almonds
• extra virgin olive oil

Method

1. Trim and cut the aubergine into large chunks. Heat a couple of lugs of olive oil in a large pan over a medium heat, add the aubergine, oregano and a little sea salt, then toss to coat
2. Turn the heat up to high and cook for 4 to 5 minutes, giving the pan a shake every now and then.
3. Peel and finely chop the onion and garlic. Pick and chop the parsley leaves and finely chop the stalks, then roughly chop the tomatoes.
4. When the aubergine is golden all over, add the onion, garlic and parsley stalks, then cook for a further 2 minutes – if the aubergine gets too dry, add a little more oil to the pan.
5. Drain and add the capers, destone and add the olives, then drizzle over the vinegar.
6. When all the vinegar has evaporated, add the tomatoes and simmer for around 15 minutes, or until the aubergine is tender.
7. Put the couscous into a bowl, add a pinch of salt and just cover with boiling water, then pop a plate on top and leave to fluff up.
8. Lightly toast the almonds in a dry pan over a medium heat for 1 to 2 minutes, or until golden, keeping them moving.
9. Use a fork to fluff up the couscous and stir through half the chopped parsley.
10. Season the stew to taste, then drizzle with extra virgin olive oil.
11. Serve the stew with the couscous and sprinkle with the almonds and remaining parsley.

Original recipe and image from Jamie Oliver

Chickpea Veggie Burgers

Ingredients

• 1can chickpeas, drained, well-rinsed and mashed
• 1/2red onion, finely diced
• 1small zucchini, grated
• 3 tbsp finely chopped cilantro
• 3 tbsp red wine vinegar
• 1 tbsp sriracha sauce
• 2 tbsp natural peanut butter
• 1 tsp cumin
• 1 tsp garlic powder
• 2 tsp black pepper
• 1/2 tsp sea salt
• 1 cup quick oats (gluten-free if needed)
• 2 tbsp extra virgin olive oil (alternatives can be used)

Method

1. After draining and rinsing the chickpeas, place them in a bowl and mash them with a fork.
2. Add all the other ingredients to the bowl.
3. Use your hands to mix very well.
4. Form into 6-8 patties.
5. Cook on the BBQ around 400 F for approximately 10 minutes each side.
6. You can also fry these in a pan with some oil for 3-5 minutes a side.

TIP: These burgers can be frozen after cooking and re-heated in the oven as needed.

Original recipe and image from Running on real food

Tomato, Pepper & Bean One Pot

Ingredients

• 1 tbsp olive oil
• 1 large onion, finely chopped
• 2 celery sticks, finely chopped
• 3 carrots, finely chopped
• 3 red peppers, sliced
• 2 garlic cloves, crushed
• 2 tbsp tomato purée
• 400g can cannellini beans, rinsed and drained
• 400g pinto beans, rinsed and drained
• 400g borlotti beans, rinsed and drained
• 2 x 400g cans chopped tomatoes
• 1 vegetable stock cube (check the label if you’re vegan)
• 2 bay leaves
• 1 tbsp brown sugar
• ½ tbsp red wine vinegar

Method

1. Heat the oil in a large pan or casserole on a medium heat.
2. Fry the onion, celery and carrots for 10 mins until soft and golden, then add the peppers and fry for another 5 mins.
3. Stir in the garlic for a minute, then add the tomato purée, all the beans and chopped tomatoes, then swirl out the tomato cans with a splash of water and add to the pan with the stock cube, bay leaves, sugar and vinegar.
4. Season and simmer, uncovered, for 25 mins until the sauce reduces to coat the beans and the peppers are soft.

TIP: Top with toasted croutons, chopped rosemary, lemon zest and parmesan.

Original recipe from BBC Food