Vegan Pumpkin Soup

Warms the soul as well as the belly!

Ingredients (serves 2-3)

  • 200g butternut pumpkin
  • 4 large carrots
  • 125g can coconut cream
  • 4 fresh sage leaves
  • 1 sprig fresh rosemary
  • 1 litre vegetable stock
  • Chives to serve

Method

  1. Preheat the oven to 200*C and roast the pumpkin and carrots until soft and golden. Allow to cool slightly.
  2. Place the roasted pumpkin and carrot, sage, rosemary, stock and coconut cream in a blender or food processor and blend until smooth. Alternatively, place the mixture in a large bowl or saucepan and blend with a stick blender until smooth.
  3. Serve hot with chives on top.

Roasted Cauli Salad with Tahini Turmeric Sauce

Another easy meal-prep option that’s vegan and gluten friendly, packed full of nutrition with a hint of spice!

Ingredients (serves 4) 

  • 1 small cauliflower
  • 1 large eggplant
  • 200g pumpkin
  • 4 large kale leaves, washed and de-veined, then finely chopped
  • 1/8 cup cranberries
  • 1/8 cup flaked almonds
  • 1/2 cup plain coconut yogurt (can use plain Greek instead)
  • 2 tbsp tahini
  • 2 tsp turmeric

Method

  1. Preheat the oven to 180*C and line a tray with baking paper.
  2. Wash and chop the cauliflower, eggplant and pumpkin into similar sized pieces. Roast the cauliflower and eggplant on the same tray until slightly charred around the edges (about 40 minutes), and roast the pumpkin until soft and golden (about 30-40 minutes).
  3. Make the yogurt sauce by mixing the yogurt, tahini and turmeric until well combined.
  4. To assemble the salad, place the kale on the bottom, then top with the vegetables, then add the yogurt sauce, and sprinkle the almonds and cranberries on top.

Vegan Mushroom and Cauliflower Soup

Soup-er easy, nourishing, heart-warming and vegan – it’s just like a big hug in a bowl!

Ingredients (serves 4) 

  • 250g mushroom cups
  • 1 small whole cauliflower
  • 2 cloves garlic
  • 1 litre stock of your choice (vegetable if you’re vegan, chicken if you’re not)
  • 150g shimeji or enoki mushrooms
  • brown rice to serve

Method 

  1. Preheat the oven to 200*C. Chop the cauliflower and the mushroom cups into small pieces of roughly equal sizes. Leave the shimeji mushrooms whole. Spray the vegetables with olive oil, and roast on a lined baking tray until the mushrooms are squishy and the cauliflower is browning / crispy around the edges (approximately 15-20 minutes).
  2. Cook the brown rice as per directions on the packet.
  3. Place the roasted mushroom cup pieces, cauliflower, garlic and stock in the blender, and blend until smooth. Top with the brown rice and shimeji mushrooms. Season with salt and pepper to taste.

Buddha Bowls

Good enough for you to say ‘Namaste in for dinner tonight’, these vegetable based bowls are bursting with nutrition, and make for a terrific ‘throw together’ meal when you’re short on time. They have the added benefit of being largely plant-based (see note below) and contribute significantly to your required 5+ servings of vegetables of day.

When constructing the ultimate buddha bowl, try to experiment with textures and tastes (refer to my The Secret to Sexy Salads!) and remember, the greater variety of colours, the better your micronutrient profile.

Note some of these bowls are vegetarian rather than vegan, but most have a vegan alternative.


Tahini Tofu Bowl (Vegan) 

Tofu, tahini, sauerkraut, roasted pumpkin and sweet potato, pistachios, cranberries and leafy greens.


Black Bean Bowl (Vegan) 

1/2 cauliflower rice mixed with 1/2 avocado, 1 tbsp vegan spinach cream (a mixture of spinach and crushed sunflower seeds), 1/8 red cabbage and 1/2 stalk broccoli; topped with 1/3 can black beans and served on leafy greens.


Apple Broccoli Bowl  (Vegan option)

1 cup spinach and 1/2 stalk broccoli tossed with 2 tbsp plain Greek yogurt, 2 tsp mustard and 1 tsp maple syrup, topped with 1 small green apple. Substitute the Greek yogurt for almond milk yogurt for a vegan alternative.


Za’atar Cumin Pumpkin and Pomegranate Bowl (Vegan option) 

Za’atar is a Middle Eastern spice blend including sesame seeds, thyme and sumac. Some versions also include marjoram, oregano and sea salt, while I’ve seen others throw in fenugreek and coriander seeds. To make this version above, use 1 tsp each of dried thyme and sumac with 2 tsp of toasted sesame seeds. 

Roast 1/4 kent pumpkin with 1 tbsp za’atar and 2 tsp cumin, then toss with 1/4 small roasted cauliflower, a handful of rocket and spinach, a sprinkle of pomegranate seeds, 75g Bulgarian feta cheese and a drizzle of pumpkin seed oil. Substitute the feta cheese for cashew cheese in the same quantity for a vegan version.


Bean Burger Bowl  (Vegan)

Bean Supreme black bean burger pattie (but any vegetarian pattie will do!), with roasted pumpkin, zucchini and kale, fresh tomato, carrot and cumcumber, and a side of hummus.


Lemon Goat Cheese and Peas Bowl 

1 cup of peas mixed with 10 chopped green beans, a handful of cranberries, 1 roasted zucchini, pomegranate seeds, mint leaves and lemon myrtle goat cheese (but you can substitute with regular goat cheese and 1 tsp lemon myrtle).


Black Eyed Beans and Buckwheat Bowl (Vegan option) 

Mix 1/3 can of drained black eyed beans with baby spinach, 50g of feta cheese, 1/4 cup of sundried tomatoes (herbed, in oil) and 1/4 cup of buckwheat groats (cooked or raw). Substitute 50g of cashew cheese instead of feta for a vegan option.