Want to feel strong, energised, and well-fuelled all week long? Here’s our high-protein meal plan, featuring 7 days of nourishing plant-based dishes to power your busy lifestyle…
Whether you’re powering up for heavy workouts and busy work days, or just want to feel your strongest and most energised in everyday life, it’s surprisingly easy to get all the protein you need on a plant-based diet.
Since nearly every plant food contains some amount of protein, your intake will tend to add up naturally over the course of the day. Most people find that incorporating a variety of whole foods and plant-based protein sources into their meals helps them easily meet their daily requirements without tracking every gram.
(Note: If you have higher protein needs due to pursuing serious fitness goals or actively trying to build muscle, there are plenty of vegan protein powders and high-protein snacks out there to give you an added boost!)
Classic Breakfast Smoothie with Oats
0 mins
Indian Spiced Frittata with Tomato & Onion Chutney
20 mins
Quick Poke Bowl
15 mins
That Super Easy White Bean Dip
30 mins
Tahini is one of the most versatile ingredients that you may not yet have in your pantry. While perhaps best…
Cook time: 0 mins
Serves 2
Classic Breakfast Smoothie with Oats
A wholesome breakfast has never been easier. Packed with fibre, vitamins, and some protein to start your day, the oats also help sustain you, just like oatmeal does.
You will need
Serves 4
4 cups unsweetened soy milk
2 bananas
1 cup mixed frozen berries
2/3 cup rolled oats
6 pitted medjool dates
1 teaspoon vanilla extract
Directions
5 mins to prep
Step 1
Combine all ingredients in a blender and blend until smooth.
Step 2
Pour into 4 glasses and serve.
Step 3
Do a little dance around the kitchen with all that extra time you’ve got!
Indian Spiced Frittata with Tomato & Onion Chutney
Besan flour is made from chickpeas, so it’s chock full of protein and has a nutty, earthy flavour that complements these Indian spices beautifully. Add your broccoli and flavoursome tomato chutney, and that’s a complete meal right there!
You will need
Serves 2
1 tablespoon olive oil
1 cup besan flour
1 teaspoon baking powder
1 teaspoon chaat masala
1 tablespoon cumin seeds
1 teaspoon turmeric powder
3/4 cup vegetable stock
3/4 cup coconut yoghurt
For the topping:
1/4 broccoli
1/2 teaspoon olive oil
Salt
For the chutney:
3 red onions, sliced thinly
2 tablespoons vegetable oil
1 tablespoon black mustard seeds
Thumb ginger, grated
2 cloves of garlic, grated
4 ripe red tomatoes, chopped roughly
100 ml water
2 tablespoons white wine vinegar
1 teaspoon brown sugar
Salt and pepper
For garnish:
Coriander leaves (optional)
Directions
15 mins to prep
20 mins to cook
Step 1
Preheat oven to 190°C.
Step 2
In a bowl, add the flour, baking powder, chaat masala, cumin seeds and turmeric, then whisk in the stock and yoghurt.
Step 3
Place a cast iron (oven-proof) pan on medium heat and add oil. Pour the flour mixture into the pan and tilt the pan in all directions to make sure the mixture reaches the edges and just starts to cook. Transfer to the oven; cook for 5 minutes.
Step 4
In the meantime, chop up the broccoli into florets. Pull the frittata out of the oven, poke the broccoli florets into the top of it, brush florets with olive oil, and place back in the oven for the final 10–15 min, until it’s golden and puffy on top, and the broccoli is gently charred.
Step 5
While the frittata is cooking, prep the chutney. In a pan with olive oil, add the mustard seeds and cook until they start popping, then add in the onions and a bit of salt, and stir until the onions have broken down and started to caramelise.
Step 6
Add the ginger and garlic, and mix through. Then add tomatoes and a pinch of salt, and cook for 5 more minutes to break them down a bit. Finally add 100ml water, vinegar, sugar and mix well to combine, stirring frequently to help everything keep breaking down. Cook until there is little to no liquid left. Jar and let cool.
Step 7
Slice up your frittata, garnish with coriander if using, and serve alongside your delicious tomato chutney!
The poke bowl hails from Hawaii, and though a traditional one includes fish, internationally we’ve come to identify this iconic dish as a bowl of fresh, vibrantly coloured, often raw, whole foods ingredients. Naturally, it lends itself well to a plant-based version with perfectly marinated tofu!
You will need
Serves 2
For the tofu:
200g firm tofu
1 tablespoon soy sauce (or tamari)
2 teaspoons maple syrup
1 teaspoon minced garlic
Dash of rice vinegar, apple cider vinegar or lemon juice
For the bowl:
1/3 cup quinoa, uncooked
1 small avocado, cut into cubes
1/2 cup canned beetroot cubes, drained
1/2 cup canned corn, drained
1/4 cup cherry tomatoes, halved
2 baby cucumbers, sliced
For the dressing:
1/4 cup hulled tahini
2 tablespoons water
1 tablespoon grated ginger
1 tablespoon rice vinegar, apple cider vinegar or lemon juice
2 teaspoons soy sauce (or tamari)
Maple syrup, to taste
Directions
10 mins to prep
15 mins to cook
Step 1
Toss the tofu with the soy sauce, maple syrup, garlic and vinegar. Air-fry or fry in a saucepan for 10 minutes or until the tofu has softened.
Step 2
Meanwhile, cook the quinoa to packet instructions (or use 1 cup of pre-cooked quinoa).
Step 3
Add all ingredients for the tahini dressing to a small bowl and mix until smooth. Add more water for a thinner sauce, if desired.
Step 4
Divide the quinoa and all the vegetables into 2 bowls. Top with the tofu and serve with the tahini dressing.
Because sometimes it’s late and you’re hungry and you can’t be bothered with that “proper dinner” nonsense but you want something delicious and relatively guilt-free that also fills you up! Is that so much to ask?
You will need
Serves 4
2 x 400 g tins cannellini beans (or other white beans), rinsed and drained
5 cloves garlic
1/4 cup coriander, chopped
1 teaspoon cumin
2 tablespoon lemon juice (about 1 lemon)
2 tablespoons extra virgin olive oil
1/2 teaspoon salt
1 teaspoon chilli powder (optional)
Pepper, to taste
Directions
5 mins to prep
30 mins to cook
Step 1
Roast garlic cloves in 200°C oven for 30 minutes. Wait for them to cool and squeeze them out of their skins.
Step 2
Place all ingredients into a blender or food processor and blend on high until smooth and creamy. Add salt and pepper to taste. Transfer into serving dish and refrigerate until serving.
Step 3
Garnish with olive oil and smoked paprika. Serve with corn chips.
If you’re new to chickpea flour (also called besan flour), it’s time to get around it. This fluffy omelette is both gluten-free and packed with protein and nutrients. A beautiful canvas on which to paint your avo and fill with veggies!
You will need
Serves 2
1 cup chickpea flour
1 cup any plant-based milk, such as almond, soy or coconut
3 tablespoons nutritional yeast
1 teaspoon garlic powder
1 teaspoon onion powder
1 teaspoon baking powder
Salt and pepper to taste
1 tablespoon olive oil (or sub water)
Filling and topping
1 tablespoon sesame oil (or sub water)
2 bunches bok choy, chopped or halved
1 cup bean sprouts
1 avocado, mashed
Directions
10 mins to prep
15 mins to cook
Step 1
To make the omelette batter, whisk all ingredients except the olive oil in a bowl until there are no lumps. Set aside.
Step 2
Add the sesame oil to a large non-stick fry pan over high heat. Fry the boy choy until golden brown. Set aside the bok choy.
Step 3
On the same fry pan, add the olive oil and half of the chickpea flour batter. Swivel the pan to allow the batter to spread into a thin circle. When the edges of the omelette are cooked, bubbles have emerged on the surface and underneath the omelette is a light golden brown, flip the omelette. When underneath the omelette has turned golden brown, remove.
Step 4
Repeat for the remaining half of the batter.
Step 5
Place each omelette on a serving plate and spread the mashed avocado on half of each omelette. Top with the bean sprouts and fold over the omelette. Serve with a side of bok choy.
Anything chickpeas can do, soy can do better! Okay, not anything — but these soybean falafels certainly give traditional ones a run for their money… Slathered with hummus and all the fixings, these are pockets of pure comfort!
You will need
Serves 4
Falafel
1 cup dried soybeans
2 slices of bread, blitzed into breadcrumbs
1 1/2 tablespoons chickpea flour
1 teaspoon cumin seeds
1/2 teaspoon smoked paprika
Big pinch salt
1/2 teaspoon bicarb soda
1/2 teaspoon baking powder
3 cloves garlic, minced
5 spring onions, finely chopped
1 bunch parsley, chopped
20ml extra virgin olive oil
3 cracks of black pepper
Pita prep
Vegetable oil, for frying
1 red onion, thinly sliced
40ml red wine vinegar
1 cucumber
1 teaspoon sumac
1/2 lemon, juice only
More parsley
2 carrots
100g hummus
4 flatbreads/ pita pockets
Directions
20 mins to prep
15 mins to cook
Step 1
Soak the soybeans overnight. Pressure cook for 15 minutes.
Step 2
Place all the falafel ingredients into a large bowl and mash with a potato masher until everything is broken down. The mixture should be mashed until it becomes combined, but slightly rough. It’s fine if there are some full beans — the different sizes of the soybeans create a better texture at the end!
Step 3
Roll into balls and set aside. Heat some vegetable oil in a pan over medium heat, then fry the falafels until golden brown on both sides.
Step 4
Thinly slice the red onion and place in the red wine vinegar to soak for a few minutes.
Step 5
Cut the cucumber into long strips and place in a bowl with oil, sumac, lemon juice, and some salt.
Step 6
Grate the carrot. Chop a few stalks of parsley.
Step 7
Warm the flatbreads in the oven until warm. Cut the tops off the flatbread, gently open the ‘pockets’, and push 2 or 3 falafels down the centre; use a fork to squish them down a bit. Then add the onion, cucumber, carrot and parsley and finally, a generous scoop of hummus.
Step 8
Drizzle over a squeeze of lemon, roll that baby up and enjoy!
Life’s all about balance — just like this flavour-packed dish! Expertly seasoned, savoury tofu balls meet a sticky, tangy sweet and sour sauce with bursts of pineapple — coming together in perfect, delicious harmony. Serve these flavour bombs over steaming rice with a sprinkle of sesame seeds.
You will need
Serves 4
Tofu balls:
500g extra firm tofu, pressed and drained
1 small carrot peeled, finely diced
80g green beans, finely diced
2 spring onions, chopped
1 tbsp soy sauce, to taste
1 tsp sesame oil
1/4 tsp white pepper
1/4 tsp cracked black pepper
1/2 cup panko breadcrumbs
1/4 cup plain flour
3 tbsp cornstarch
1 tsp mushroom seasoning (or veggie stock powder)
Sweet & sour sauce:
1/3 cup pineapple juice
1/4 cup sugar
1/4 cup apple cider vinegar
1/4 cup ketchup
1 tsp vegan Worcestershire sauce
1 tbsp vegan oyster sauce
1 tsp mushroom seasoning (or veggie stock powder)
1/2 tbsp cornstarch
1/4 cup water
To finish:
1 white onion, chopped into chunky pieces
3 cloves fresh garlic, minced
3 slice ginger
1 green capsicum, chopped into chunky pieces
2/3 cup pineapple pieces
Directions
30 mins to prep
25 mins to cook
Step 1
To make the tofu balls, mash the tofu in a bowl. Add all ingredients then mix well. The mixture should stay together when you squeeze a small amount in your hands. Form mixture into small ping-pong-sized balls, which you can either deep fry or air fry. If deep frying, fry in hot oil (190°C) for a few minutes until golden brown. If air-frying, place into air-fryer basket and spray generously with oil. Give the basket a small shake and spray again with oil. Cook for 20 minutes at 190°C, shaking halfway with another few good sprays of oil.
Step 2
Mix pineapple juice, sugar, apple cider vinegar, ketchup, Worcestershire sauce, oyster sauce and mushroom seasoning in a bowl.
Step 3
Heat 2-3 tablespoons of oil in a wok or large fry pan. Cook onion for a minute until a little translucent.
Step 4
Add garlic, ginger, capsicum and cook for a couple of minutes. Add the mixed sauce and pineapple and stir until heated through.
Step 5
Mix together the cornstarch and water and add to the wok. Stir and allow to thicken for a minute or so. Add the cooked tofu balls and toss to coat.
Step 6
Sprinkle with sesame seeds and serve with hot rice.
This is a really wholesome way to indulge in a treat after dinner, or it’s a really indulgent way to eat something wholesome for brekky. (Yes, you can now enjoy cookie dough for breakfast!) Either way, a win-win. Make them. You won’t regret it.
You will need
Makes 20
270g (+/- 10g) medjool dates, pitted
1 1/2 cups (160g) rolled or quick oats
3/4 cup (90g) vegan vanilla protein powder (we love the brand Raw)
1/4 cup (60g) smooth almond butter
1/4 cup (65g) tahini*
1/2 cup (125g) almond milk
1/4 cup (45g) dairy-free dark choc chips
Directions
30 mins to prep
1 hour to soak
Step 1
Place the dates in a heat-safe bowl and cover them with boiling or hot water. Leave to soak for at least an hour, but not necessarily overnight as it can make them a bit too soggy.
Step 2
Blitz the oats in a blender or food processor for a few seconds until they’re ground into oat flour, then set aside flour in a bowl. (You can skip this step if you want; it just creates a smoother, more dough-like end result, but it’s not critical.)
Step 3
Add dates to the bowl of your food processor and blitz until a paste forms, probably 30–60 seconds. You’ll need to scrape down the sides of the bowl a few times to get it all blended smoothly.
Step 4
Add almond butter, tahini, and almond milk to the date paste and process until evenly combined.
Step 5
Add the oat flour (or oats if you skipped Step 2) and protein powder to the date mixture and process (you may want to start it on a lower speed) until it all combines to form a doughy texture. For softer cookie dough balls, add a dash of almond milk and process again. Or for firmer cookie dough balls, add more protein powder and process again.
Step 6
Move your ‘dough’ from the food processor to a large mixing bowl. Add in chocolate chips (but if the dough has heated up from the processing, let it cool for a few minutes first) and mix to combine.
Step 7
Spoon out 40–50g of the dough and roll it into a ball, then repeat this process with all your dough. Enjoy as a snack or dessert! Pop them in an airtight container in the fridge and they’ll keep for 7–10 days, or even longer if you store some in the freezer and thaw before eating.
Use this hack to infuse your granola (and fill your home) with the sweet, comforting, warm aroma of banana bread without actually going through the trouble of making banana bread ;)
You will need
Serves 4
2 ripe bananas, peeled
4 cups rolled oats (or buckwheat if gluten free)
1 cup walnuts, roughly chopped
1 cup pecans, roughly chopped
1 tablespoon ground cinnamon
1/2 cup maple syrup or rice malt syrup
1 teaspoon ground nutmeg
1 teaspoon vanilla extract
Pinch of salt
Directions
5 mins to prep
20 mins to bake
Step 1
Preheat the oven to 160°C.
Step 2
In a large mixing bowl, mash the bananas with a fork.
Step 3
Add the rest of the ingredients to the bowl and mix until very well combined.
Step 4
Spread the granola over two lined baking trays.
Step 5
Bake the granola for 20 minutes. Mix the granola 10-15 minutes into the baking time to prevent the edges from burning.
Step 6
Allow the granola to cool on the baking tray.
Step 7
Serve with plant-based milk or yoghurt. The granola can be stored in an airtight container for up to 2 weeks.
Classic veggies are given a new lease on life with this stew — thanks to a blend of warm, fragrant spices, and a vibrant chilli salsa that adds zing to every bite!
You will need
Serves 4
50 ml extra virgin olive oil
1 carrot, peeled and diced
1 celery stick, diced
1/2 red capsicum, diced
1 red onion, diced
4 cloves of garlic, diced
1 cinnamon stick (about 4 cm)
1 tablespoon cumin seeds
1 tablespoon coriander seeds
1 tin tomatoes
2 teaspoons brown sugar
2 tins black-eyed peas or 3/4 cup dried black eyes, pre-soaked overnight
150 ml vegetable stock
Salt and pepper
For the green salsa:
7 long green chillies, seeds removed
1 bunch of fresh coriander
1 clove garlic
1 lime, juiced
Salt and pepper, big pinch of each
100 ml extra virgin olive oil
To finish:
1 cup natural coconut yogurt
Directions
20 mins to prep
35 mins to cook
Step 1
Add oil to a large pot on low heat; Add carrot, celery, capsicum and onion, and mix to coat everything with oil. Season with salt and pepper, add the lid and sweat for 15 minutes or until everything is soft. Stir occasionally as we don’t want much colour at this stage.
Step 2
Add garlic, and sweat for 30 seconds before adding the cinnamon, coriander seeds and cumin seeds; stir for 30–60 seconds or until the spices become fragrant. Add the tomatoes, brown sugar, beans and stock. Cover with a lid and cook for 15–20 minutes on medium heat. (The lid should keep the moisture inside but if it’s drying out, add a bit more stock or water.)
Step 3
In the meantime. Blend the chillies, coriander, garlic, lime juice, extra virgin olive oil, salt and pepper until it reaches a pesto or salsa-like consistency.
Step 4
Serve up your stew in bowls, with a dollop of coconut yoghurt on top and a a spoonful of your chilli salsa.
Turns out, you don’t need the paneer for palak paneer — it’s actually the creamy sauce that carries all that delicious flavour! Swapping the traditional paneer for chunks of wholesome tofu, you’ll be grateful to have this one in your repertoire.
You will need
Serves 4
Tofu Paneer
450g firm tofu, cut into 1.5cm cubes
1 tablespoon lemon juice
1 tablespoon oil, of choice
1 tablespoon nutritional yeast
1 teaspoon salt
1/2 teaspoon garam masala
Sauce
1 medium onion, finely chopped
1 tablespoon oil, of choice
3cm piece of ginger, peeled and finely chopped
3 cloves garlic, peeled and finely chopped
1 teaspoon garam masala
1 teaspoon ground cumin
1 teaspoon ground coriander
1/4 teaspoon turmeric
200g baby spinach
1 tomato, chopped
1 cup vegetable stock or water
1/2 cup coconut cream, or dairy-free pouring cream
Lemon juice, to taste
Salt, to taste
To serve
Basmati rice, roti or naan
Extra dairy-free cream
Fresh coriander leaves
Directions
15 mins to prep
30 mins to cook
Step 1
Preheat your oven to 200°C (convection) or 180°C (fan-forced).
Step 2
In a large bowl, add the tofu, lemon juice, oil, salt, garam masala and nutritional yeast. Toss until combined then spread on a lined baking tray.
Step 3
Bake the tofu for 15 minutes (for soft tofu) or 25 minutes (for crispy tofu). Set aside.
Step 4
In a large saucepan over medium heat, cook the onion in the oil until it becomes slightly translucent. Add the ginger, garlic and spices and cook for a few minutes or until fragrant. Add the baby spinach and tomato and cook until the spinach is wilted. Let the mixture cool slightly then transfer to a blender and blend until smooth.
Step 5
Return the spinach mixture to the pan. Add 1 cup of vegetable stock and cream and cook until the mixture is heated.
Step 6
Add the tofu to the spinach sauce and simmer for 3 minutes. Season with lemon juice and salt, to taste.
Step 7
Serve hot with basmati rice, roti or naan, extra cream and coriander, or as desired.
You can’t say we never introduced you to something new! This savoury slice is a flavour-packed medley of fresh vegetables, chickpea flour, and a hint of briny goodness from olives and capers. Baked until golden and topped with crunchy hemp seeds, it’s a wholesome treat that’s great warm or cold.
You will need
Serves 20
1 zucchini, grated
2 carrots, grated
2 corn cobs, kernels taken off
1/2 cup frozen peas
1/4 cabbage, shredded
1 brown onion, sliced
4 cloves of garlic, sliced
50g kalamata olives
30g capers
2 handful hemp seeds, plus some for sprinkling on top
1/2 cup soy or oat milk
2 tablespoons hemp vegetable broth
1 1/2 cup besan flour (chickpea flour)
1 1/2 teaspoon baking powder
1 tablespoon extra virgin olive oil
Directions
10 mins to prep
mins to cook
Step 1
Preheat the oven to 180°C.
Step 2
Place zucchini, carrot, corn, peas, cabbage, brown onion, garlic, olives, capers and hemp seeds into a bowl and mix.
Step 3
Pour in the milk, hemp vegetable broth, besan flour, and baking powder, and mix until all the flour has become hydrated.
Step 4
Line a baking tray with baking paper. Pour the mixture in and drizzle with a little extra virgin olive oil.
Step 5
Bake until golden, approximately 40-60 minutes or until set.
Step 6
Take the baking tray out of the oven and let it sit and cool slightly. Turn out onto a chopping board, sprinkle some more hemp seeds over the top and slice into squares.
A tofu scramble may sound daunting to the uninitiated — but make it once, and you realise how incredibly easy it is to whip up! (Some might say, easier than that old school eggy version.)
You will need
Serves 4
1 tablespoon olive oil
1 small red onion, finely diced
1 clove garlic, crushed
1 long red chilli, deseeded (optional) and finely chopped
1 teaspoon smoked paprika
1 teaspoon ground coriander
1/2 teaspoon ground cumin
1 teaspoon dried oregano
2 cups rainbow coleslaw (or colourful salad mix of choice, from the supermarket)
400g firm tofu, crumbled
Pinch of turmeric
1/4 cup nutritional yeast
Salt flakes and freshly ground black pepper
To serve
4 slices sourdough bread, toasted (gluten-free if required)
1/3 cup coriander leaves, roughly chopped
1 avocado, quartered and sliced
Juice of 1 lime
Cherry tomatoes (optional)
Directions
10 mins to prep
10 mins to cook
Step 1
Heat the olive oil in a large non-stick frying pan over a medium low heat.
Step 2
Add onion, garlic, chilli, paprika, ground coriander, cumin and dried oregano, stirring to combine. Cover and cook for 5 minutes or until onion is soft. Add the kale slaw, tossing to combine and cook for 2 minutes or until just wilted.
Step 3
Add tofu to the pan, stirring gently to combine, until heated through. Add a pinch of turmeric (this will give the scramble a nice yellow hue) and the nutritional yeast, and mix through. Season with salt and pepper.
Step 4
To serve, place a piece of sourdough toast on each plate and top with the tofu scramble. To finish, scatter coriander leaves over the scramble with a squeeze of lime, and plate with avocado and cherry tomatoes, if using.
Fresh, crunchy shreds of broccoli and a tangy, creamy sauce are a great pair to start. Add nuts and cranberries, plus the crispy, seasoned chickpeas, and you’ve got a knock-out dish anyone can fall in love with!
You will need
Serves 4
1 tin chickpeas
1 teaspoon cumin
1 teaspoon paprika
Olive oil
Salt and pepper
1 large broccoli head (or two medium-sized ones), sliced
1/2 cup walnuts, toasted and chopped*
1/3 cup dried cranberries, chopped
For the cashew dressing:
1 cup raw cashews, soaked overnight or for a minimum of 4 hours (OR in boiling water for 30 min, if you're in a pinch)
1/3 cup nutritional yeast
2 garlic cloves, diced or minced
1/2 cup lemon juice
1/2 cup water
1 teaspoon salt
For the pickled onion:
1 red onion sliced thin
30ml red wine vinegar
1 tablespoon caster sugar
1 pinch salt
Directions
15 mins to prep
20 mins to bake
Step 1
Preheat the oven to 180°C.
Step 2
In a bowl, add the drained chickpeas, paprika, cumin, oil, salt and pepper and mix thoroughly. Then, you can either fry the chickpeas in a deep fryer for 2–3 minutes, air fry them for 5–10 minutes or bake them in the oven for 20 minutes, or until crispy. Set aside.
Step 3
Finely chop the whole broccoli, including the stalks and stems. We suggest using a food processor with a thin blade disc attachment if you have one, otherwise a sharp knife will do the trick – just finely chop the florets by hand and thinly slice the stems into strips.
Step 4
In a blender, combine all the cashew dressing ingredients and blend until smooth and creamy. Set aside.
Step 5
Add the chopped broccoli, cranberries and toasted walnuts in a bowl and gradually pour over the cashew dressing, bit by bit. Mix together until everything is evenly coated.
Step 6
For the pickled onions, bring the vinegar, sugar and salt to a boil. Pour over the sliced onions and set aside for 5 minutes before use.
Step 7
Serve the slaw into bowls and top with the crispy chickpeas, pickled onion, and salt and pepper to season.
Is there anything more wholesome and satisfying than a classic black bean chilli? Yes indeed, this chilli, loaded with chunks of sweet potato and dollops of fresh, creamy, cashew sour cream swirled on top.
You will need
Serves 4
2 red onions, finely diced
1 red capsicum, finely diced
1 medium sweet potato, diced
2 tablespoons olive oil
1 teaspoon salt
3 teaspoons smoked paprika
2 teaspoons ground cumin
1 teaspoon ground turmeric
2 teaspoons dried oregano
2 teaspoons chilli flakes (optional)
4 cloves garlic, crushed
3 cans of black beans, drained (we use a mixture of black beans, kidney beans and white kidney beans) and rinsed well
2 cups cherry tomatoes*
1/4 cup tomato paste
2 cups water
1/2 bunch kale, stems removed and sliced
Cashew sour cream
1 cup cashews, soaked for 2 hours
1 teaspoon apple cider vinegar
1 lime, juiced
1/4 cup almond milk**
1/2 teaspoon salt
To serve
Fresh bread or tortilla
Corn chips
Lime and coriander
Avocado, diced (optional)
Directions
20 mins to prep
35 mins to cook
Step 1
Heat a large skillet over a medium flame. Once hot, add oil and heat for 30 seconds, then add onion and salt and sauté for 3 mins or until the onion is tender. Next, add capsicum and sweet potato and cook for a further 5 minutes.
Step 2
Pour in spices and crushed garlic and cook for 1 minute. This helps to brown off the spices and enhance the flavour.
Step 3
Add drained beans, tomatoes, tomato paste and water and cook on low–medium heat for 20 minutes, stirring occasionally. If at any stage you need to add a splash of water, do so (you want the chilli to have a nice amount of sauce, it should not be dry).
Step 4
While your chilli is cooking, prepare the sour cream. Combine all of the ingredients in a blender and blend for 1 minute, or until completely smooth.
Step 5
Finally, after the chilli beans have cooked for 20 minutes, add in the kale and cook a further 5 minutes. At this point, we recommend blending around a 1/2 cup of the mixture to create the best texture. This is easiest to do with a stick blender – just use the stick blender to blend a few patches and mix it all together. Alternatively, remove around 1/2 cup of the chilli beans and blitz in a blender. Pour the blended mix back into the skillet and mix through.
Step 6
Top with sour cream, extra lime juice and fresh coriander. Serve with bread or corn chips.
Prepare it the night before, and getting out of bed in the morning will be a breeze. You can mix up your crunchy topping too, adding whatever nuts you’ve got on hand.
You will need
Serves 4
Chia Pudding
1/3 cup chia seeds
1/4 cup cocoa powder
1 cup vanilla coconut yoghurt
1 cup coconut water
2 tablespoons maple syrup
Buckwheat Crunch
1/4 cup buckwheat groats
1/4 cup hazelnuts, roughly chopped
1 tablespoon coconut sugar
1 tablespoon maple syrup
1 tablespoon cacao nibs
To Serve
1/2 cup vanilla coconut yoghurt
1 banana, sliced
Directions
15 mins to prep
5 mins to cook
Step 1
For the chia pudding, place all the ingredients in a bowl and whisk to combine. Divide evenly between 4 glasses and refrigerate 3 hours or overnight.*
Step 2
For the buckwheat topping, place the groats in a frying pan over medium-high heat. Roast for about 3-4 minutes, stirring occasionally, until lightly golden in colour. Add the hazelnuts and warm through for a further minute, then add the sugar and maple syrup, stirring to coat the nutty mixture.
Step 3
Remove this mixture from heat, stir through the cacao nibs and pour onto a sheet of baking paper to cool. Break up any larger chunks.
Step 4
Serve the chia puddings topped with an extra dollop of vanilla coconut yoghurt, banana slices, and a sprinkling of the maple buckwheat crunch.
Let’s face it, a can of “baked beans” that you popped in the microwave for a minute doesn’t quite feel home-cooked. This one is still minimal effort, but significantly more rewarding.
You will need
Serves 4
1 tablespoon extra virgin olive oil
1 onion, finely sliced
1 red capsicum, finely diced
2 cloves garlic, crushed
800 g (2 tins) cannellini beans, rinsed and drained
400 g tin crushed tomatoes
1 tablespoon smoked paprika
2 teaspoons cumin
1 1/2 tablespoons maple syrup
3 teaspoons soy sauce
2 teaspoons apple cider vinegar
4 thick slices sourdough toast, to serve
1/4 cup flat leaf parsley, chopped, to garnish
Directions
15 mins to prep
15 mins to cook
Step 1
Heat oil in a large saucepan over medium heat.
Step 2
Add onion, capsicum and garlic and sauté for 3-4 minutes or until soft.
Step 3
Add beans and cook for a further 4-5 minutes.
Step 4
Add all other ingredients and cook for 3-4 minutes or until capsicum is soft.
Step 5
Serve over toasted sourdough and top with parsley.
Bánh mì is the Vietnamese word for bread, but it also refers to this fresh, ever-popular sandwich — the result of French and Vietnamese cultures colliding. Lemongrass tempeh takes it to the next level!
2 Vietnamese-style buns, white or wholemeal (gluten-free if needed)
Directions
15 mins to prep
Step 1
To pickle the vegetables, combine the carrots, cucumber, vinegar and maple syrup in a bowl. Set aside in the fridge for at least 30 minutes.
Step 2
To prepare the tempeh, combine all ingredients except the tempeh in a shallow bowl. Add the tempeh and toss until combined. (You can prepare this the day before and marinate overnight if you like!)
Step 3
Drizzle sesame oil on a large fry pan over high heat. Add the tempeh, fry on one side for 2 minutes or until slightly golden and flip. Add the remaining marinade to the pan and allow the tempeh to cook until tender and golden brown.
Step 4
Combine the vegan mayo and chilli sauce in a small bowl. Cut open the buns and spread the sauce inside.
Step 5
Fill the buns with the pickled veggies, tempeh, and a few cilantro sprigs and enjoy!
If you’ve never cooked with TVP before, this hearty spaghetti bolognese is the perfect gateway recipe. Protein-packed and loaded with sneaky veggies too, it’s a nicely balanced meal you can throw together fairly quickly and feel great about serving to loved ones (including yourself).
You will need
Serves 4
3 tablespoons olive oil
1 brown onion, finely chopped
2 medium carrots, finely chopped
3 garlic cloves, crushed
1 cup dry textured vegetable protein (TVP)*
2 heaped cups mushrooms, cut into 1cm pieces
1 small eggplant, cut into 1cm pieces
1 tablespoon Italian-style herbs
3 cups vegetable liquid stock
1 can (400g) diced tomatoes
3 tablespoons tomato paste
1 tablespoon balsamic vinegar
1 tablespoon sugar or sweetener of choice, to taste
Salt and pepper, to taste
4 serves of spaghetti, cooked to packet instructions (gluten-free if needed)
Dairy-free cheese of choice (optional)
Directions
15 mins to prep
30 mins to cook
Step 1
Heat the oil in a large pot over medium heat. Add the onion and carrot and cook for 5 minutes or until the onion is translucent and fragrant. Add the garlic and cook for 1 minute until aromatic.
Step 2
Add the TVP, mushrooms, eggplant and herbs. Cook for 10 minutes or until the vegetables soften slightly. If anything sticks to the bottom of the pot, deglaze with a dash of vegetable stock.
Step 3
Add the stock, canned tomatoes, tomato paste and stir to combine.
Step 4
Cover the pot and simmer for around 20 minutes. If the liquid is evaporating too quickly and the veggies aren’t cooked, add more water or stock. If the bolognaise still has a lot of liquid but the veggies are cooked, remove the lid to let the liquid evaporate.
Step 5
Add the balsamic vinegar, sugar and season to taste. The bolognaise is ready when all the vegetables are tender and the mixture has thickened.
Step 6
Serve with spaghetti and vegan cheese, or as desired.
Snack time just got an upgrade! These no-fuss hemp and oat protein balls are full of natural sweetness, plant-powered protein, and a satisfying chew — perfect for lunchboxes, mornings that don’t have time for breakfast, post-workout treats, or anytime cravings.
You will need
Makes 30
2 cups oats
20 dates, chopped and soaked in warm water
6 dried figs
2 tablespoons golden syrup or maple (can omit)
1 teaspoon vanilla essence
4 tablespoons hemp seeds, plus more to coat
2 tablespoons hemp protein powder
3/4 cup desiccated coconut
Directions
10 mins to prep
0 mins to set
Step 1
Blend all ingredients until well combined.
Step 2
Roll into ping pong-sized balls.
Step 3
Coat in hemp seeds and store in refrigerator. Enjoy!
Ideal for a weekend brunch when you feel it’s time to treat yo’self. Make some extra sour cream while you’re at it to add to a Mexican dinner later in the week!
You will need
Serves 6
Lime & Coriander Sour Cream
300 g silken tofu
2 tablespoons lime juice
1 1/2 tablespoons apple cider vinegar
1 tablespoon olive oil
2 teaspoons lime zest
1 teaspoon Dijon mustard
1 teaspoon sea salt
1 small garlic clove,
1/3 cup coriander leaves, chopped
Corn & Black Bean Salsa
2 corn cobs, husked and shucked (or 1 cup frozen corn kernels, thawed)
1/4 large red onion, finely diced
1/2 jalapeño chilli pepper, finely diced (slice and reserve other 1/2 for garnish)
12 cherry tomatoes, quartered
400 g tin (1 cup) black beans, drained & rinsed
1 cup coriander leaves, roughly chopped
Juice & zest of 2 limes
2 teaspoons olive oil
1 pinch dried red chilli flakes
Sea salt & cracked black pepper, to taste
Chipotle Tofu Scramble
2 tablespoons olive oil
1/2 teaspoon ground turmeric
1 teaspoon ground cumin
250 g firm tofu, well drained* and crumbled
1 clove garlic, minced
1 chipotle chilli in adobo sauce, chopped
2 tablespoons adobo sauce
1 cup baby spinach, chopped
1/4 cup water
To serve
6 tortillas, warmed**
1 avocado, sliced
Coriander to garnish
6 lime wedges
Directions
40 mins to prep
15 mins to cook
Step 1
To make sour cream, place all ingredients into a high speed blender and process until smooth. Chill until needed.
Step 2
To make salsa, place a cast iron pan over high heat, add the corn kernels and roast until slightly charred and blackened, about 7-8 minutes.
Step 3
Place the charred corn into a bowl with the remaining salsa ingredients and toss to combine. Set aside half of the salsa to put inside the burritos, reserving the other half for topping.
Step 4
Finally, for the chipotle tofu scramble, place the oil in a frying pan over medium heat. Add the turmeric, cumin, tofu and garlic and fry together for 1-2 minutes. Add the chilli, adobo sauce, spinach and water and cook, stirring, until the water evaporates and the spinach has wilted through.
Step 5
To build your burritos, place a warmed tortilla on a plate, spoon on some of the scrambled tofu and some corn salsa, then fold one side over the filling, roll and wrap to close.
Step 6
Top them with sour cream, more salsa, avocado slices, reserved jalapeño slices, and coriander leaves; serve with a slice of lime on the side.
Step 7
Pat yourself on the back — this is a multi-layered accomplishment!
A plant-based version of the Thai fishcake, these flavour-packed patties are a scrumptious snack on their own, or as part of a wholesome Thailand-inspired meal!
You will need
Serves 2
200 grams firm tofu
100 grams silken tofu
1 tablespoon chia seeds
2 tablespoons rice flour
1 tablespoon ginger, sliced
1 1/2 tablespoons vegan fish sauce or coconut aminos
2 tablespoons red curry paste
8 lime leaves
3 string beans, chopped
2 spring onions, chopped
Salt and white pepper
For the dressing:
5 fresh long red chillies
3 garlic cloves
1 teaspoon ginger, roughly chopped
4 tablespoon vegan fish sauce
6 tablespoons caster sugar
4 limes, juice only
For the topping:
400g fresh rice noodles (or dried)
1 cucumber, sliced
3 long red chillies, sliced (optional)
Bunch Thai basil, chopped (optional)
Directions
25 mins to prep
20 mins to cook
Step 1
In a blender, add all dressing ingredients and blend until fine. Set aside.
Step 2
In a pot, blanch the noodles in boiling water until soft.
Step 3
Chop the string beans and spring onions and place in a large bowl.
Step 4
In a blender, add the remaining tofu cake ingredients and blend until a sticky dough is formed. Add the dough to the string beans and spring onions and mix until combined.
Step 5
Using your hands, mould the dough into small flat discs. (Hot Tip: wet your hands before handling the dough to avoid it sticking to them)
Step 6
Fry in a pan on medium heat until golden brown on both sides.
Step 7
To serve, place the noodles in a bowl and top with the tofu cakes, cucumber, chilli, and Thai basil. Serve the dressing on the side to spoon over the dish to taste.
An Aussie classic with a drool-worthy upgrade. Chicken-style schnitzels crumbed to perfection, pizza sauce, sprinkle of cheese, and a generous side of chippies. Salad for decoration perhaps?
Neutral oil (canola, vegetable) for shallow-frying
Pizza sauce, for topping (from a jar, or see tip below for an easy recipe)
Lemon wedges, to serve
French fries, to serve
Salad, to serve
Schnitzel stock
1/2 cup vegan chicken-style stock
1 tablespoon mushroom seasoning
1 tablespoon nutritional yeast
Schnitzel crumb
1 cup breadcrumbs
2 tablespoons nutritional yeast
Pinch black pepper
2 teaspoons onion powder
1 1/2 teaspoon garlic powder
1 tablespoons finely chopped parsley
1 teaspoon salt
Directions
25 mins to prep
10 mins to bake
Step 1
Whisk the stock ingredients together with 1 1⁄2 cups of water in a mixing jug. Place the TVP in a small saucepan, pour in the stock and bring to the boil while covered. Keep submerged in the boiling liquid for 10-15 minutes, using a fork to stab and press out any bubbles if the TVP is too thick to fully hydrate.
Make sure the slices are fully softened and squeeze out excess liquid before proceeding with the recipe, they might need a little longer. Set aside the stock.
Step 2
Combine the schnitzel crumb ingredients in a large shallow bowl, then place the cornflour in another bowl and season with salt and pepper.
Step 3
Coat each schnitzel in the seasoned cornflour and place on a plate. Whisk the remaining cornflour into the stock. Dip the schnitzel pieces into the stock, then coat in the crumb mixture, using your hands to firmly press in the crumbs until they hold and create a consistent coating. Double dip by gently lowering the schnitzels back into the stock and covering with a second coating of crumbs.
Step 4
Heat the oil in a large frying pan over medium heat. Fry the schnitzels in batches for 3-4 minutes until golden and crisp, then drain on a paper towel.
Step 5
Preheat the oven to 200°C. Line a baking tray with baking paper. Place the schnitzels on the prepared tray.
Step 6
Spread the pizza sauce over each schnitzel and top with the cheese. Bake for 10 minutes, then serve hot on a bed of freshly cooked fries with a simple side salad.
Cookies for breakfast? You bet! Prep a batch on Sunday night, and these nutritious, chewy cookies will be the ultimate grab ‘n go brekkie for those days cereal just won’t cut it.
You will need
Makes 12
2 ripe bananas, sliced
125g (1/2 cup) chunky peanut butter
1 teaspoon vanilla bean paste or powder
3 tablespoons water
100g (1 cup) almond meal
1 teaspoon gluten-free baking powder
1 teaspoon ground cinnamon
1/2 teaspoon sea salt
3 tablespoons cacao nibs or dark chocolate chips
3 tablespoons shredded coconut
3 tablespoons roughly chopped pecans or walnuts
3 tablespoons roughly chopped macadamia nuts
Smooth peanut butter, for drizzling (optional)
Directions
10 mins to prep
20 mins to bake
Step 1
Preheat the oven to 180°C and line a tray with baking paper.
Step 2
Add the banana, peanut butter, water and vanilla to a large bowl and beat with an electric whisk (or whiz with a hand-held blender) until mostly smooth.
Step 3
Add in the almond meal, baking powder, cinnamon and salt and beat until well combined.
Step 4
Using a spoon, gently fold in the cacao nibs (or chopped chocolate), shredded coconut and nuts.
Step 5
Dollop the sticky dough into 12 equal mounds on the prepared trays. Place in the oven and bake for 15–18 minutes, or until the bottoms are firm and the edges are golden.
Step 6
Remove the cookies from the oven and leave them to cool slightly on the tray. Drizzle over the smooth peanut butter (optional) and enjoy.
Strap on your apron, because this is the breakfast of all breakfasts. A well-curated plate of our favourite morning classics (with a twist), ready to tick all the boxes and satisfy every craving!
First, preheat oven to 200°C. Place the tomatoes on a parchment paper lined baking tray, drizzle with 1 teaspoon of oil and season with salt & pepper. Bake the tomatoes for 10-15 minutes (depending on their size), until the skin starts to burst.
Step 2
For the mushrooms, heat 1 teaspoon of oil in a large frying pan over medium heat. Add mushrooms, garlic, and thyme and cook for 3-4 minutes or until mushrooms are soft. Set aside.
And you’ll want to have some of our smoky beans, of course.
Step 5
Then cook up some frozen hash browns and veggie sausages from the store (or if you’re an actual superstar, these homemade spicy sausages, prepared the day before!).
Step 6
Reheat the tomatoes and mushrooms in your frying pan for a minute, and prepare your plates with some sourdough toast and fresh spinach. Then serve yourself a bit of each dish with a wedge of avocado to top it off!
No leaves required for this hearty, filling salad. It takes genuinely no more than 10 minutes to whip up, looks gorgeous, and tastes incredible with pops of fresh dill and toasted sesame seeds.
You will need
Serves 2
2 x 400g can white beans, drained and rinsed
1 Lebanese cucumber
1/4 cup sesame seeds
1/2 cup green olives, cut in half
Dressing
2 tablespoons extra virgin olive oil
1 lemon, zest and juice
1 small pack (15g) fresh dill
1 teaspoon dijon mustard
Directions
10 mins to prep
Step 1
Dry roast sesame seeds by placing into a frypan over low heat (do not add oil). Toast for 3–4 minutes, tossing regularly until fragrant and golden brown. Set aside to cool.
Step 2
Drain white beans and rinse well. Cut cucumber in half lengthways and then slice into thin half circles. Place white beans, cucumber and olives into a medium serving bowl.
Step 3
Pick the leaves off the dill and roughly chop, adding to the serving bowl.
Step 4
Mix all of the dressing ingredients in a small bowl until uniform then add to the salad along with the cooled sesame seeds. Add a few cracks of salt and pepper and toss well.
When it comes to tofu, sauce is everything. And this simple, homemade teriyaki sauce is a great way to tie all these veggies together. Well, the skewer helps, too.
You will need
Serves 10
350 g firm tofu
125 ml (1/2 cup) tamari
125 ml (1/2 cup) pineapple juice
1/4 teaspoon ground ginger
2 cloves garlic, minced
1 tablespoon cornflour
1 red capsicum, cut into 2 cm cubes
1 large zucchini, cut into 2 cm wheels
1 large red onion, cut into 2 cm cubes
10 mushrooms, cut in half
10 bamboo skewers
Rice, to serve
Directions
15 mins to prep
Step 1
Dice the tofu into 2.5 cm cubes and place into a medium bowl.
Step 2
In a small saucepan mix together tamari, pineapple juice, ginger and garlic. Place over medium heat and cook for 5 minutes.
Step 3
Combine cornflour with 3-4 tablespoons of cold water in a small glass, stirring until smooth. Then pour it into teriyaki sauce and stir until mixture boils and becomes nice and thick.
Step 4
Pour 3-4 tablespoons of teriyaki sauce over the tofu, gently toss and leave to marinate for 30 minutes.
Step 5
Thread the tofu and vegetables in alternating order through skewers. Lay in a shallow dish and coat with remaining teriyaki sauce.
Step 6
Preheat grill or griddle saucepan to high. Coat base with olive oil spray and once hot, place skewers on pan. Cook for 6-8 minutes, turning regularly.
Tahini is one of the most versatile ingredients that you may not yet have in your pantry. While perhaps best known for its supporting role in hummus, its nutty sesame flavour lends itself beautifully to the sweet, saucy topping for this fruit medley.
You will need
Serves 2
For the dressing
3 tablespoons tahini
1 lemon, juiced
1 tablespoon icing sugar
1 vanilla bean pod
Fruit salad
1/2 punnet strawberries
1/2 punnet blueberries
1/2 punnet raspberries*
1 valencia orange, cut into bite-size pieces
For garnish
Mint leaves
Directions
15 mins to prep
0 mins to cook
Step 1
Add tahini to a bowl with the juice of one lemon. Whisk together until it comes back together, then add the icing sugar and whisk into a paste. Add some water if needed to turn it into a pouring consistency.
Step 2
Cut the vanilla bean pod in half and scrape out the seeds. Add them to the tahini dressing and stir through.
Step 3
Add fruit into a bowl and toss to mix them up.
Step 4
Pour 3/4 of the tahini dressing into a serving bowl, add the fruit on top and drizzle the remaining dressing on top. Add sprigs of mint for garnish.
A wholesome breakfast has never been easier. Packed with fibre, vitamins, and some protein to start your day, the oats also help sustain you, just like oatmeal does.
You will need
Serves 4
4 cups unsweetened soy milk
2 bananas
1 cup mixed frozen berries
2/3 cup rolled oats
6 pitted medjool dates
1 teaspoon vanilla extract
Directions
5 mins to prep
Step 1
Combine all ingredients in a blender and blend until smooth.
Step 2
Pour into 4 glasses and serve.
Step 3
Do a little dance around the kitchen with all that extra time you’ve got!
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Recipe
Indian Spiced Frittata with Tomato & Onion Chutney
Besan flour is made from chickpeas, so it’s chock full of protein and has a nutty, earthy flavour that complements these Indian spices beautifully. Add your broccoli and flavoursome tomato chutney, and that’s a complete meal right there!
You will need
Serves 2
1 tablespoon olive oil
1 cup besan flour
1 teaspoon baking powder
1 teaspoon chaat masala
1 tablespoon cumin seeds
1 teaspoon turmeric powder
3/4 cup vegetable stock
3/4 cup coconut yoghurt
For the topping:
1/4 broccoli
1/2 teaspoon olive oil
Salt
For the chutney:
3 red onions, sliced thinly
2 tablespoons vegetable oil
1 tablespoon black mustard seeds
Thumb ginger, grated
2 cloves of garlic, grated
4 ripe red tomatoes, chopped roughly
100 ml water
2 tablespoons white wine vinegar
1 teaspoon brown sugar
Salt and pepper
For garnish:
Coriander leaves (optional)
Directions
15 mins to prep
20 mins to cook
Step 1
Preheat oven to 190°C.
Step 2
In a bowl, add the flour, baking powder, chaat masala, cumin seeds and turmeric, then whisk in the stock and yoghurt.
Step 3
Place a cast iron (oven-proof) pan on medium heat and add oil. Pour the flour mixture into the pan and tilt the pan in all directions to make sure the mixture reaches the edges and just starts to cook. Transfer to the oven; cook for 5 minutes.
Step 4
In the meantime, chop up the broccoli into florets. Pull the frittata out of the oven, poke the broccoli florets into the top of it, brush florets with olive oil, and place back in the oven for the final 10–15 min, until it’s golden and puffy on top, and the broccoli is gently charred.
Step 5
While the frittata is cooking, prep the chutney. In a pan with olive oil, add the mustard seeds and cook until they start popping, then add in the onions and a bit of salt, and stir until the onions have broken down and started to caramelise.
Step 6
Add the ginger and garlic, and mix through. Then add tomatoes and a pinch of salt, and cook for 5 more minutes to break them down a bit. Finally add 100ml water, vinegar, sugar and mix well to combine, stirring frequently to help everything keep breaking down. Cook until there is little to no liquid left. Jar and let cool.
Step 7
Slice up your frittata, garnish with coriander if using, and serve alongside your delicious tomato chutney!
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The poke bowl hails from Hawaii, and though a traditional one includes fish, internationally we’ve come to identify this iconic dish as a bowl of fresh, vibrantly coloured, often raw, whole foods ingredients. Naturally, it lends itself well to a plant-based version with perfectly marinated tofu!
You will need
Serves 2
For the tofu:
200g firm tofu
1 tablespoon soy sauce (or tamari)
2 teaspoons maple syrup
1 teaspoon minced garlic
Dash of rice vinegar, apple cider vinegar or lemon juice
For the bowl:
1/3 cup quinoa, uncooked
1 small avocado, cut into cubes
1/2 cup canned beetroot cubes, drained
1/2 cup canned corn, drained
1/4 cup cherry tomatoes, halved
2 baby cucumbers, sliced
For the dressing:
1/4 cup hulled tahini
2 tablespoons water
1 tablespoon grated ginger
1 tablespoon rice vinegar, apple cider vinegar or lemon juice
2 teaspoons soy sauce (or tamari)
Maple syrup, to taste
Directions
10 mins to prep
15 mins to cook
Step 1
Toss the tofu with the soy sauce, maple syrup, garlic and vinegar. Air-fry or fry in a saucepan for 10 minutes or until the tofu has softened.
Step 2
Meanwhile, cook the quinoa to packet instructions (or use 1 cup of pre-cooked quinoa).
Step 3
Add all ingredients for the tahini dressing to a small bowl and mix until smooth. Add more water for a thinner sauce, if desired.
Step 4
Divide the quinoa and all the vegetables into 2 bowls. Top with the tofu and serve with the tahini dressing.
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Because sometimes it’s late and you’re hungry and you can’t be bothered with that “proper dinner” nonsense but you want something delicious and relatively guilt-free that also fills you up! Is that so much to ask?
You will need
Serves 4
2 x 400 g tins cannellini beans (or other white beans), rinsed and drained
5 cloves garlic
1/4 cup coriander, chopped
1 teaspoon cumin
2 tablespoon lemon juice (about 1 lemon)
2 tablespoons extra virgin olive oil
1/2 teaspoon salt
1 teaspoon chilli powder (optional)
Pepper, to taste
Directions
5 mins to prep
30 mins to cook
Step 1
Roast garlic cloves in 200°C oven for 30 minutes. Wait for them to cool and squeeze them out of their skins.
Step 2
Place all ingredients into a blender or food processor and blend on high until smooth and creamy. Add salt and pepper to taste. Transfer into serving dish and refrigerate until serving.
Step 3
Garnish with olive oil and smoked paprika. Serve with corn chips.
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If you’re new to chickpea flour (also called besan flour), it’s time to get around it. This fluffy omelette is both gluten-free and packed with protein and nutrients. A beautiful canvas on which to paint your avo and fill with veggies!
You will need
Serves 2
1 cup chickpea flour
1 cup any plant-based milk, such as almond, soy or coconut
3 tablespoons nutritional yeast
1 teaspoon garlic powder
1 teaspoon onion powder
1 teaspoon baking powder
Salt and pepper to taste
1 tablespoon olive oil (or sub water)
Filling and topping
1 tablespoon sesame oil (or sub water)
2 bunches bok choy, chopped or halved
1 cup bean sprouts
1 avocado, mashed
Directions
10 mins to prep
15 mins to cook
Step 1
To make the omelette batter, whisk all ingredients except the olive oil in a bowl until there are no lumps. Set aside.
Step 2
Add the sesame oil to a large non-stick fry pan over high heat. Fry the boy choy until golden brown. Set aside the bok choy.
Step 3
On the same fry pan, add the olive oil and half of the chickpea flour batter. Swivel the pan to allow the batter to spread into a thin circle. When the edges of the omelette are cooked, bubbles have emerged on the surface and underneath the omelette is a light golden brown, flip the omelette. When underneath the omelette has turned golden brown, remove.
Step 4
Repeat for the remaining half of the batter.
Step 5
Place each omelette on a serving plate and spread the mashed avocado on half of each omelette. Top with the bean sprouts and fold over the omelette. Serve with a side of bok choy.
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Anything chickpeas can do, soy can do better! Okay, not anything — but these soybean falafels certainly give traditional ones a run for their money… Slathered with hummus and all the fixings, these are pockets of pure comfort!
You will need
Serves 4
Falafel
1 cup dried soybeans
2 slices of bread, blitzed into breadcrumbs
1 1/2 tablespoons chickpea flour
1 teaspoon cumin seeds
1/2 teaspoon smoked paprika
Big pinch salt
1/2 teaspoon bicarb soda
1/2 teaspoon baking powder
3 cloves garlic, minced
5 spring onions, finely chopped
1 bunch parsley, chopped
20ml extra virgin olive oil
3 cracks of black pepper
Pita prep
Vegetable oil, for frying
1 red onion, thinly sliced
40ml red wine vinegar
1 cucumber
1 teaspoon sumac
1/2 lemon, juice only
More parsley
2 carrots
100g hummus
4 flatbreads/ pita pockets
Directions
20 mins to prep
15 mins to cook
Step 1
Soak the soybeans overnight. Pressure cook for 15 minutes.
Step 2
Place all the falafel ingredients into a large bowl and mash with a potato masher until everything is broken down. The mixture should be mashed until it becomes combined, but slightly rough. It’s fine if there are some full beans — the different sizes of the soybeans create a better texture at the end!
Step 3
Roll into balls and set aside. Heat some vegetable oil in a pan over medium heat, then fry the falafels until golden brown on both sides.
Step 4
Thinly slice the red onion and place in the red wine vinegar to soak for a few minutes.
Step 5
Cut the cucumber into long strips and place in a bowl with oil, sumac, lemon juice, and some salt.
Step 6
Grate the carrot. Chop a few stalks of parsley.
Step 7
Warm the flatbreads in the oven until warm. Cut the tops off the flatbread, gently open the ‘pockets’, and push 2 or 3 falafels down the centre; use a fork to squish them down a bit. Then add the onion, cucumber, carrot and parsley and finally, a generous scoop of hummus.
Step 8
Drizzle over a squeeze of lemon, roll that baby up and enjoy!
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Life’s all about balance — just like this flavour-packed dish! Expertly seasoned, savoury tofu balls meet a sticky, tangy sweet and sour sauce with bursts of pineapple — coming together in perfect, delicious harmony. Serve these flavour bombs over steaming rice with a sprinkle of sesame seeds.
You will need
Serves 4
Tofu balls:
500g extra firm tofu, pressed and drained
1 small carrot peeled, finely diced
80g green beans, finely diced
2 spring onions, chopped
1 tbsp soy sauce, to taste
1 tsp sesame oil
1/4 tsp white pepper
1/4 tsp cracked black pepper
1/2 cup panko breadcrumbs
1/4 cup plain flour
3 tbsp cornstarch
1 tsp mushroom seasoning (or veggie stock powder)
Sweet & sour sauce:
1/3 cup pineapple juice
1/4 cup sugar
1/4 cup apple cider vinegar
1/4 cup ketchup
1 tsp vegan Worcestershire sauce
1 tbsp vegan oyster sauce
1 tsp mushroom seasoning (or veggie stock powder)
1/2 tbsp cornstarch
1/4 cup water
To finish:
1 white onion, chopped into chunky pieces
3 cloves fresh garlic, minced
3 slice ginger
1 green capsicum, chopped into chunky pieces
2/3 cup pineapple pieces
Directions
30 mins to prep
25 mins to cook
Step 1
To make the tofu balls, mash the tofu in a bowl. Add all ingredients then mix well. The mixture should stay together when you squeeze a small amount in your hands. Form mixture into small ping-pong-sized balls, which you can either deep fry or air fry. If deep frying, fry in hot oil (190°C) for a few minutes until golden brown. If air-frying, place into air-fryer basket and spray generously with oil. Give the basket a small shake and spray again with oil. Cook for 20 minutes at 190°C, shaking halfway with another few good sprays of oil.
Step 2
Mix pineapple juice, sugar, apple cider vinegar, ketchup, Worcestershire sauce, oyster sauce and mushroom seasoning in a bowl.
Step 3
Heat 2-3 tablespoons of oil in a wok or large fry pan. Cook onion for a minute until a little translucent.
Step 4
Add garlic, ginger, capsicum and cook for a couple of minutes. Add the mixed sauce and pineapple and stir until heated through.
Step 5
Mix together the cornstarch and water and add to the wok. Stir and allow to thicken for a minute or so. Add the cooked tofu balls and toss to coat.
Step 6
Sprinkle with sesame seeds and serve with hot rice.
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This is a really wholesome way to indulge in a treat after dinner, or it’s a really indulgent way to eat something wholesome for brekky. (Yes, you can now enjoy cookie dough for breakfast!) Either way, a win-win. Make them. You won’t regret it.
You will need
Makes 20
270g (+/- 10g) medjool dates, pitted
1 1/2 cups (160g) rolled or quick oats
3/4 cup (90g) vegan vanilla protein powder (we love the brand Raw)
1/4 cup (60g) smooth almond butter
1/4 cup (65g) tahini*
1/2 cup (125g) almond milk
1/4 cup (45g) dairy-free dark choc chips
Directions
30 mins to prep
1 hour to soak
Step 1
Place the dates in a heat-safe bowl and cover them with boiling or hot water. Leave to soak for at least an hour, but not necessarily overnight as it can make them a bit too soggy.
Step 2
Blitz the oats in a blender or food processor for a few seconds until they’re ground into oat flour, then set aside flour in a bowl. (You can skip this step if you want; it just creates a smoother, more dough-like end result, but it’s not critical.)
Step 3
Add dates to the bowl of your food processor and blitz until a paste forms, probably 30–60 seconds. You’ll need to scrape down the sides of the bowl a few times to get it all blended smoothly.
Step 4
Add almond butter, tahini, and almond milk to the date paste and process until evenly combined.
Step 5
Add the oat flour (or oats if you skipped Step 2) and protein powder to the date mixture and process (you may want to start it on a lower speed) until it all combines to form a doughy texture. For softer cookie dough balls, add a dash of almond milk and process again. Or for firmer cookie dough balls, add more protein powder and process again.
Step 6
Move your ‘dough’ from the food processor to a large mixing bowl. Add in chocolate chips (but if the dough has heated up from the processing, let it cool for a few minutes first) and mix to combine.
Step 7
Spoon out 40–50g of the dough and roll it into a ball, then repeat this process with all your dough. Enjoy as a snack or dessert! Pop them in an airtight container in the fridge and they’ll keep for 7–10 days, or even longer if you store some in the freezer and thaw before eating.
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Use this hack to infuse your granola (and fill your home) with the sweet, comforting, warm aroma of banana bread without actually going through the trouble of making banana bread ;)
You will need
Serves 4
2 ripe bananas, peeled
4 cups rolled oats (or buckwheat if gluten free)
1 cup walnuts, roughly chopped
1 cup pecans, roughly chopped
1 tablespoon ground cinnamon
1/2 cup maple syrup or rice malt syrup
1 teaspoon ground nutmeg
1 teaspoon vanilla extract
Pinch of salt
Directions
5 mins to prep
20 mins to bake
Step 1
Preheat the oven to 160°C.
Step 2
In a large mixing bowl, mash the bananas with a fork.
Step 3
Add the rest of the ingredients to the bowl and mix until very well combined.
Step 4
Spread the granola over two lined baking trays.
Step 5
Bake the granola for 20 minutes. Mix the granola 10-15 minutes into the baking time to prevent the edges from burning.
Step 6
Allow the granola to cool on the baking tray.
Step 7
Serve with plant-based milk or yoghurt. The granola can be stored in an airtight container for up to 2 weeks.
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Classic veggies are given a new lease on life with this stew — thanks to a blend of warm, fragrant spices, and a vibrant chilli salsa that adds zing to every bite!
You will need
Serves 4
50 ml extra virgin olive oil
1 carrot, peeled and diced
1 celery stick, diced
1/2 red capsicum, diced
1 red onion, diced
4 cloves of garlic, diced
1 cinnamon stick (about 4 cm)
1 tablespoon cumin seeds
1 tablespoon coriander seeds
1 tin tomatoes
2 teaspoons brown sugar
2 tins black-eyed peas or 3/4 cup dried black eyes, pre-soaked overnight
150 ml vegetable stock
Salt and pepper
For the green salsa:
7 long green chillies, seeds removed
1 bunch of fresh coriander
1 clove garlic
1 lime, juiced
Salt and pepper, big pinch of each
100 ml extra virgin olive oil
To finish:
1 cup natural coconut yogurt
Directions
20 mins to prep
35 mins to cook
Step 1
Add oil to a large pot on low heat; Add carrot, celery, capsicum and onion, and mix to coat everything with oil. Season with salt and pepper, add the lid and sweat for 15 minutes or until everything is soft. Stir occasionally as we don’t want much colour at this stage.
Step 2
Add garlic, and sweat for 30 seconds before adding the cinnamon, coriander seeds and cumin seeds; stir for 30–60 seconds or until the spices become fragrant. Add the tomatoes, brown sugar, beans and stock. Cover with a lid and cook for 15–20 minutes on medium heat. (The lid should keep the moisture inside but if it’s drying out, add a bit more stock or water.)
Step 3
In the meantime. Blend the chillies, coriander, garlic, lime juice, extra virgin olive oil, salt and pepper until it reaches a pesto or salsa-like consistency.
Step 4
Serve up your stew in bowls, with a dollop of coconut yoghurt on top and a a spoonful of your chilli salsa.
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Turns out, you don’t need the paneer for palak paneer — it’s actually the creamy sauce that carries all that delicious flavour! Swapping the traditional paneer for chunks of wholesome tofu, you’ll be grateful to have this one in your repertoire.
You will need
Serves 4
Tofu Paneer
450g firm tofu, cut into 1.5cm cubes
1 tablespoon lemon juice
1 tablespoon oil, of choice
1 tablespoon nutritional yeast
1 teaspoon salt
1/2 teaspoon garam masala
Sauce
1 medium onion, finely chopped
1 tablespoon oil, of choice
3cm piece of ginger, peeled and finely chopped
3 cloves garlic, peeled and finely chopped
1 teaspoon garam masala
1 teaspoon ground cumin
1 teaspoon ground coriander
1/4 teaspoon turmeric
200g baby spinach
1 tomato, chopped
1 cup vegetable stock or water
1/2 cup coconut cream, or dairy-free pouring cream
Lemon juice, to taste
Salt, to taste
To serve
Basmati rice, roti or naan
Extra dairy-free cream
Fresh coriander leaves
Directions
15 mins to prep
30 mins to cook
Step 1
Preheat your oven to 200°C (convection) or 180°C (fan-forced).
Step 2
In a large bowl, add the tofu, lemon juice, oil, salt, garam masala and nutritional yeast. Toss until combined then spread on a lined baking tray.
Step 3
Bake the tofu for 15 minutes (for soft tofu) or 25 minutes (for crispy tofu). Set aside.
Step 4
In a large saucepan over medium heat, cook the onion in the oil until it becomes slightly translucent. Add the ginger, garlic and spices and cook for a few minutes or until fragrant. Add the baby spinach and tomato and cook until the spinach is wilted. Let the mixture cool slightly then transfer to a blender and blend until smooth.
Step 5
Return the spinach mixture to the pan. Add 1 cup of vegetable stock and cream and cook until the mixture is heated.
Step 6
Add the tofu to the spinach sauce and simmer for 3 minutes. Season with lemon juice and salt, to taste.
Step 7
Serve hot with basmati rice, roti or naan, extra cream and coriander, or as desired.
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You can’t say we never introduced you to something new! This savoury slice is a flavour-packed medley of fresh vegetables, chickpea flour, and a hint of briny goodness from olives and capers. Baked until golden and topped with crunchy hemp seeds, it’s a wholesome treat that’s great warm or cold.
You will need
Serves 20
1 zucchini, grated
2 carrots, grated
2 corn cobs, kernels taken off
1/2 cup frozen peas
1/4 cabbage, shredded
1 brown onion, sliced
4 cloves of garlic, sliced
50g kalamata olives
30g capers
2 handful hemp seeds, plus some for sprinkling on top
1/2 cup soy or oat milk
2 tablespoons hemp vegetable broth
1 1/2 cup besan flour (chickpea flour)
1 1/2 teaspoon baking powder
1 tablespoon extra virgin olive oil
Directions
10 mins to prep
mins to cook
Step 1
Preheat the oven to 180°C.
Step 2
Place zucchini, carrot, corn, peas, cabbage, brown onion, garlic, olives, capers and hemp seeds into a bowl and mix.
Step 3
Pour in the milk, hemp vegetable broth, besan flour, and baking powder, and mix until all the flour has become hydrated.
Step 4
Line a baking tray with baking paper. Pour the mixture in and drizzle with a little extra virgin olive oil.
Step 5
Bake until golden, approximately 40-60 minutes or until set.
Step 6
Take the baking tray out of the oven and let it sit and cool slightly. Turn out onto a chopping board, sprinkle some more hemp seeds over the top and slice into squares.
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A tofu scramble may sound daunting to the uninitiated — but make it once, and you realise how incredibly easy it is to whip up! (Some might say, easier than that old school eggy version.)
You will need
Serves 4
1 tablespoon olive oil
1 small red onion, finely diced
1 clove garlic, crushed
1 long red chilli, deseeded (optional) and finely chopped
1 teaspoon smoked paprika
1 teaspoon ground coriander
1/2 teaspoon ground cumin
1 teaspoon dried oregano
2 cups rainbow coleslaw (or colourful salad mix of choice, from the supermarket)
400g firm tofu, crumbled
Pinch of turmeric
1/4 cup nutritional yeast
Salt flakes and freshly ground black pepper
To serve
4 slices sourdough bread, toasted (gluten-free if required)
1/3 cup coriander leaves, roughly chopped
1 avocado, quartered and sliced
Juice of 1 lime
Cherry tomatoes (optional)
Directions
10 mins to prep
10 mins to cook
Step 1
Heat the olive oil in a large non-stick frying pan over a medium low heat.
Step 2
Add onion, garlic, chilli, paprika, ground coriander, cumin and dried oregano, stirring to combine. Cover and cook for 5 minutes or until onion is soft. Add the kale slaw, tossing to combine and cook for 2 minutes or until just wilted.
Step 3
Add tofu to the pan, stirring gently to combine, until heated through. Add a pinch of turmeric (this will give the scramble a nice yellow hue) and the nutritional yeast, and mix through. Season with salt and pepper.
Step 4
To serve, place a piece of sourdough toast on each plate and top with the tofu scramble. To finish, scatter coriander leaves over the scramble with a squeeze of lime, and plate with avocado and cherry tomatoes, if using.
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Fresh, crunchy shreds of broccoli and a tangy, creamy sauce are a great pair to start. Add nuts and cranberries, plus the crispy, seasoned chickpeas, and you’ve got a knock-out dish anyone can fall in love with!
You will need
Serves 4
1 tin chickpeas
1 teaspoon cumin
1 teaspoon paprika
Olive oil
Salt and pepper
1 large broccoli head (or two medium-sized ones), sliced
1/2 cup walnuts, toasted and chopped*
1/3 cup dried cranberries, chopped
For the cashew dressing:
1 cup raw cashews, soaked overnight or for a minimum of 4 hours (OR in boiling water for 30 min, if you're in a pinch)
1/3 cup nutritional yeast
2 garlic cloves, diced or minced
1/2 cup lemon juice
1/2 cup water
1 teaspoon salt
For the pickled onion:
1 red onion sliced thin
30ml red wine vinegar
1 tablespoon caster sugar
1 pinch salt
Directions
15 mins to prep
20 mins to bake
Step 1
Preheat the oven to 180°C.
Step 2
In a bowl, add the drained chickpeas, paprika, cumin, oil, salt and pepper and mix thoroughly. Then, you can either fry the chickpeas in a deep fryer for 2–3 minutes, air fry them for 5–10 minutes or bake them in the oven for 20 minutes, or until crispy. Set aside.
Step 3
Finely chop the whole broccoli, including the stalks and stems. We suggest using a food processor with a thin blade disc attachment if you have one, otherwise a sharp knife will do the trick – just finely chop the florets by hand and thinly slice the stems into strips.
Step 4
In a blender, combine all the cashew dressing ingredients and blend until smooth and creamy. Set aside.
Step 5
Add the chopped broccoli, cranberries and toasted walnuts in a bowl and gradually pour over the cashew dressing, bit by bit. Mix together until everything is evenly coated.
Step 6
For the pickled onions, bring the vinegar, sugar and salt to a boil. Pour over the sliced onions and set aside for 5 minutes before use.
Step 7
Serve the slaw into bowls and top with the crispy chickpeas, pickled onion, and salt and pepper to season.
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Is there anything more wholesome and satisfying than a classic black bean chilli? Yes indeed, this chilli, loaded with chunks of sweet potato and dollops of fresh, creamy, cashew sour cream swirled on top.
You will need
Serves 4
2 red onions, finely diced
1 red capsicum, finely diced
1 medium sweet potato, diced
2 tablespoons olive oil
1 teaspoon salt
3 teaspoons smoked paprika
2 teaspoons ground cumin
1 teaspoon ground turmeric
2 teaspoons dried oregano
2 teaspoons chilli flakes (optional)
4 cloves garlic, crushed
3 cans of black beans, drained (we use a mixture of black beans, kidney beans and white kidney beans) and rinsed well
2 cups cherry tomatoes*
1/4 cup tomato paste
2 cups water
1/2 bunch kale, stems removed and sliced
Cashew sour cream
1 cup cashews, soaked for 2 hours
1 teaspoon apple cider vinegar
1 lime, juiced
1/4 cup almond milk**
1/2 teaspoon salt
To serve
Fresh bread or tortilla
Corn chips
Lime and coriander
Avocado, diced (optional)
Directions
20 mins to prep
35 mins to cook
Step 1
Heat a large skillet over a medium flame. Once hot, add oil and heat for 30 seconds, then add onion and salt and sauté for 3 mins or until the onion is tender. Next, add capsicum and sweet potato and cook for a further 5 minutes.
Step 2
Pour in spices and crushed garlic and cook for 1 minute. This helps to brown off the spices and enhance the flavour.
Step 3
Add drained beans, tomatoes, tomato paste and water and cook on low–medium heat for 20 minutes, stirring occasionally. If at any stage you need to add a splash of water, do so (you want the chilli to have a nice amount of sauce, it should not be dry).
Step 4
While your chilli is cooking, prepare the sour cream. Combine all of the ingredients in a blender and blend for 1 minute, or until completely smooth.
Step 5
Finally, after the chilli beans have cooked for 20 minutes, add in the kale and cook a further 5 minutes. At this point, we recommend blending around a 1/2 cup of the mixture to create the best texture. This is easiest to do with a stick blender – just use the stick blender to blend a few patches and mix it all together. Alternatively, remove around 1/2 cup of the chilli beans and blitz in a blender. Pour the blended mix back into the skillet and mix through.
Step 6
Top with sour cream, extra lime juice and fresh coriander. Serve with bread or corn chips.
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Prepare it the night before, and getting out of bed in the morning will be a breeze. You can mix up your crunchy topping too, adding whatever nuts you’ve got on hand.
You will need
Serves 4
Chia Pudding
1/3 cup chia seeds
1/4 cup cocoa powder
1 cup vanilla coconut yoghurt
1 cup coconut water
2 tablespoons maple syrup
Buckwheat Crunch
1/4 cup buckwheat groats
1/4 cup hazelnuts, roughly chopped
1 tablespoon coconut sugar
1 tablespoon maple syrup
1 tablespoon cacao nibs
To Serve
1/2 cup vanilla coconut yoghurt
1 banana, sliced
Directions
15 mins to prep
5 mins to cook
Step 1
For the chia pudding, place all the ingredients in a bowl and whisk to combine. Divide evenly between 4 glasses and refrigerate 3 hours or overnight.*
Step 2
For the buckwheat topping, place the groats in a frying pan over medium-high heat. Roast for about 3-4 minutes, stirring occasionally, until lightly golden in colour. Add the hazelnuts and warm through for a further minute, then add the sugar and maple syrup, stirring to coat the nutty mixture.
Step 3
Remove this mixture from heat, stir through the cacao nibs and pour onto a sheet of baking paper to cool. Break up any larger chunks.
Step 4
Serve the chia puddings topped with an extra dollop of vanilla coconut yoghurt, banana slices, and a sprinkling of the maple buckwheat crunch.
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Let’s face it, a can of “baked beans” that you popped in the microwave for a minute doesn’t quite feel home-cooked. This one is still minimal effort, but significantly more rewarding.
You will need
Serves 4
1 tablespoon extra virgin olive oil
1 onion, finely sliced
1 red capsicum, finely diced
2 cloves garlic, crushed
800 g (2 tins) cannellini beans, rinsed and drained
400 g tin crushed tomatoes
1 tablespoon smoked paprika
2 teaspoons cumin
1 1/2 tablespoons maple syrup
3 teaspoons soy sauce
2 teaspoons apple cider vinegar
4 thick slices sourdough toast, to serve
1/4 cup flat leaf parsley, chopped, to garnish
Directions
15 mins to prep
15 mins to cook
Step 1
Heat oil in a large saucepan over medium heat.
Step 2
Add onion, capsicum and garlic and sauté for 3-4 minutes or until soft.
Step 3
Add beans and cook for a further 4-5 minutes.
Step 4
Add all other ingredients and cook for 3-4 minutes or until capsicum is soft.
Step 5
Serve over toasted sourdough and top with parsley.
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Bánh mì is the Vietnamese word for bread, but it also refers to this fresh, ever-popular sandwich — the result of French and Vietnamese cultures colliding. Lemongrass tempeh takes it to the next level!
2 Vietnamese-style buns, white or wholemeal (gluten-free if needed)
Directions
15 mins to prep
Step 1
To pickle the vegetables, combine the carrots, cucumber, vinegar and maple syrup in a bowl. Set aside in the fridge for at least 30 minutes.
Step 2
To prepare the tempeh, combine all ingredients except the tempeh in a shallow bowl. Add the tempeh and toss until combined. (You can prepare this the day before and marinate overnight if you like!)
Step 3
Drizzle sesame oil on a large fry pan over high heat. Add the tempeh, fry on one side for 2 minutes or until slightly golden and flip. Add the remaining marinade to the pan and allow the tempeh to cook until tender and golden brown.
Step 4
Combine the vegan mayo and chilli sauce in a small bowl. Cut open the buns and spread the sauce inside.
Step 5
Fill the buns with the pickled veggies, tempeh, and a few cilantro sprigs and enjoy!
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If you’ve never cooked with TVP before, this hearty spaghetti bolognese is the perfect gateway recipe. Protein-packed and loaded with sneaky veggies too, it’s a nicely balanced meal you can throw together fairly quickly and feel great about serving to loved ones (including yourself).
You will need
Serves 4
3 tablespoons olive oil
1 brown onion, finely chopped
2 medium carrots, finely chopped
3 garlic cloves, crushed
1 cup dry textured vegetable protein (TVP)*
2 heaped cups mushrooms, cut into 1cm pieces
1 small eggplant, cut into 1cm pieces
1 tablespoon Italian-style herbs
3 cups vegetable liquid stock
1 can (400g) diced tomatoes
3 tablespoons tomato paste
1 tablespoon balsamic vinegar
1 tablespoon sugar or sweetener of choice, to taste
Salt and pepper, to taste
4 serves of spaghetti, cooked to packet instructions (gluten-free if needed)
Dairy-free cheese of choice (optional)
Directions
15 mins to prep
30 mins to cook
Step 1
Heat the oil in a large pot over medium heat. Add the onion and carrot and cook for 5 minutes or until the onion is translucent and fragrant. Add the garlic and cook for 1 minute until aromatic.
Step 2
Add the TVP, mushrooms, eggplant and herbs. Cook for 10 minutes or until the vegetables soften slightly. If anything sticks to the bottom of the pot, deglaze with a dash of vegetable stock.
Step 3
Add the stock, canned tomatoes, tomato paste and stir to combine.
Step 4
Cover the pot and simmer for around 20 minutes. If the liquid is evaporating too quickly and the veggies aren’t cooked, add more water or stock. If the bolognaise still has a lot of liquid but the veggies are cooked, remove the lid to let the liquid evaporate.
Step 5
Add the balsamic vinegar, sugar and season to taste. The bolognaise is ready when all the vegetables are tender and the mixture has thickened.
Step 6
Serve with spaghetti and vegan cheese, or as desired.
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Snack time just got an upgrade! These no-fuss hemp and oat protein balls are full of natural sweetness, plant-powered protein, and a satisfying chew — perfect for lunchboxes, mornings that don’t have time for breakfast, post-workout treats, or anytime cravings.
You will need
Makes 30
2 cups oats
20 dates, chopped and soaked in warm water
6 dried figs
2 tablespoons golden syrup or maple (can omit)
1 teaspoon vanilla essence
4 tablespoons hemp seeds, plus more to coat
2 tablespoons hemp protein powder
3/4 cup desiccated coconut
Directions
10 mins to prep
0 mins to set
Step 1
Blend all ingredients until well combined.
Step 2
Roll into ping pong-sized balls.
Step 3
Coat in hemp seeds and store in refrigerator. Enjoy!
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Ideal for a weekend brunch when you feel it’s time to treat yo’self. Make some extra sour cream while you’re at it to add to a Mexican dinner later in the week!
You will need
Serves 6
Lime & Coriander Sour Cream
300 g silken tofu
2 tablespoons lime juice
1 1/2 tablespoons apple cider vinegar
1 tablespoon olive oil
2 teaspoons lime zest
1 teaspoon Dijon mustard
1 teaspoon sea salt
1 small garlic clove,
1/3 cup coriander leaves, chopped
Corn & Black Bean Salsa
2 corn cobs, husked and shucked (or 1 cup frozen corn kernels, thawed)
1/4 large red onion, finely diced
1/2 jalapeño chilli pepper, finely diced (slice and reserve other 1/2 for garnish)
12 cherry tomatoes, quartered
400 g tin (1 cup) black beans, drained & rinsed
1 cup coriander leaves, roughly chopped
Juice & zest of 2 limes
2 teaspoons olive oil
1 pinch dried red chilli flakes
Sea salt & cracked black pepper, to taste
Chipotle Tofu Scramble
2 tablespoons olive oil
1/2 teaspoon ground turmeric
1 teaspoon ground cumin
250 g firm tofu, well drained* and crumbled
1 clove garlic, minced
1 chipotle chilli in adobo sauce, chopped
2 tablespoons adobo sauce
1 cup baby spinach, chopped
1/4 cup water
To serve
6 tortillas, warmed**
1 avocado, sliced
Coriander to garnish
6 lime wedges
Directions
40 mins to prep
15 mins to cook
Step 1
To make sour cream, place all ingredients into a high speed blender and process until smooth. Chill until needed.
Step 2
To make salsa, place a cast iron pan over high heat, add the corn kernels and roast until slightly charred and blackened, about 7-8 minutes.
Step 3
Place the charred corn into a bowl with the remaining salsa ingredients and toss to combine. Set aside half of the salsa to put inside the burritos, reserving the other half for topping.
Step 4
Finally, for the chipotle tofu scramble, place the oil in a frying pan over medium heat. Add the turmeric, cumin, tofu and garlic and fry together for 1-2 minutes. Add the chilli, adobo sauce, spinach and water and cook, stirring, until the water evaporates and the spinach has wilted through.
Step 5
To build your burritos, place a warmed tortilla on a plate, spoon on some of the scrambled tofu and some corn salsa, then fold one side over the filling, roll and wrap to close.
Step 6
Top them with sour cream, more salsa, avocado slices, reserved jalapeño slices, and coriander leaves; serve with a slice of lime on the side.
Step 7
Pat yourself on the back — this is a multi-layered accomplishment!
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A plant-based version of the Thai fishcake, these flavour-packed patties are a scrumptious snack on their own, or as part of a wholesome Thailand-inspired meal!
You will need
Serves 2
200 grams firm tofu
100 grams silken tofu
1 tablespoon chia seeds
2 tablespoons rice flour
1 tablespoon ginger, sliced
1 1/2 tablespoons vegan fish sauce or coconut aminos
2 tablespoons red curry paste
8 lime leaves
3 string beans, chopped
2 spring onions, chopped
Salt and white pepper
For the dressing:
5 fresh long red chillies
3 garlic cloves
1 teaspoon ginger, roughly chopped
4 tablespoon vegan fish sauce
6 tablespoons caster sugar
4 limes, juice only
For the topping:
400g fresh rice noodles (or dried)
1 cucumber, sliced
3 long red chillies, sliced (optional)
Bunch Thai basil, chopped (optional)
Directions
25 mins to prep
20 mins to cook
Step 1
In a blender, add all dressing ingredients and blend until fine. Set aside.
Step 2
In a pot, blanch the noodles in boiling water until soft.
Step 3
Chop the string beans and spring onions and place in a large bowl.
Step 4
In a blender, add the remaining tofu cake ingredients and blend until a sticky dough is formed. Add the dough to the string beans and spring onions and mix until combined.
Step 5
Using your hands, mould the dough into small flat discs. (Hot Tip: wet your hands before handling the dough to avoid it sticking to them)
Step 6
Fry in a pan on medium heat until golden brown on both sides.
Step 7
To serve, place the noodles in a bowl and top with the tofu cakes, cucumber, chilli, and Thai basil. Serve the dressing on the side to spoon over the dish to taste.
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An Aussie classic with a drool-worthy upgrade. Chicken-style schnitzels crumbed to perfection, pizza sauce, sprinkle of cheese, and a generous side of chippies. Salad for decoration perhaps?
Neutral oil (canola, vegetable) for shallow-frying
Pizza sauce, for topping (from a jar, or see tip below for an easy recipe)
Lemon wedges, to serve
French fries, to serve
Salad, to serve
Schnitzel stock
1/2 cup vegan chicken-style stock
1 tablespoon mushroom seasoning
1 tablespoon nutritional yeast
Schnitzel crumb
1 cup breadcrumbs
2 tablespoons nutritional yeast
Pinch black pepper
2 teaspoons onion powder
1 1/2 teaspoon garlic powder
1 tablespoons finely chopped parsley
1 teaspoon salt
Directions
25 mins to prep
10 mins to bake
Step 1
Whisk the stock ingredients together with 1 1⁄2 cups of water in a mixing jug. Place the TVP in a small saucepan, pour in the stock and bring to the boil while covered. Keep submerged in the boiling liquid for 10-15 minutes, using a fork to stab and press out any bubbles if the TVP is too thick to fully hydrate.
Make sure the slices are fully softened and squeeze out excess liquid before proceeding with the recipe, they might need a little longer. Set aside the stock.
Step 2
Combine the schnitzel crumb ingredients in a large shallow bowl, then place the cornflour in another bowl and season with salt and pepper.
Step 3
Coat each schnitzel in the seasoned cornflour and place on a plate. Whisk the remaining cornflour into the stock. Dip the schnitzel pieces into the stock, then coat in the crumb mixture, using your hands to firmly press in the crumbs until they hold and create a consistent coating. Double dip by gently lowering the schnitzels back into the stock and covering with a second coating of crumbs.
Step 4
Heat the oil in a large frying pan over medium heat. Fry the schnitzels in batches for 3-4 minutes until golden and crisp, then drain on a paper towel.
Step 5
Preheat the oven to 200°C. Line a baking tray with baking paper. Place the schnitzels on the prepared tray.
Step 6
Spread the pizza sauce over each schnitzel and top with the cheese. Bake for 10 minutes, then serve hot on a bed of freshly cooked fries with a simple side salad.
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Cookies for breakfast? You bet! Prep a batch on Sunday night, and these nutritious, chewy cookies will be the ultimate grab ‘n go brekkie for those days cereal just won’t cut it.
You will need
Makes 12
2 ripe bananas, sliced
125g (1/2 cup) chunky peanut butter
1 teaspoon vanilla bean paste or powder
3 tablespoons water
100g (1 cup) almond meal
1 teaspoon gluten-free baking powder
1 teaspoon ground cinnamon
1/2 teaspoon sea salt
3 tablespoons cacao nibs or dark chocolate chips
3 tablespoons shredded coconut
3 tablespoons roughly chopped pecans or walnuts
3 tablespoons roughly chopped macadamia nuts
Smooth peanut butter, for drizzling (optional)
Directions
10 mins to prep
20 mins to bake
Step 1
Preheat the oven to 180°C and line a tray with baking paper.
Step 2
Add the banana, peanut butter, water and vanilla to a large bowl and beat with an electric whisk (or whiz with a hand-held blender) until mostly smooth.
Step 3
Add in the almond meal, baking powder, cinnamon and salt and beat until well combined.
Step 4
Using a spoon, gently fold in the cacao nibs (or chopped chocolate), shredded coconut and nuts.
Step 5
Dollop the sticky dough into 12 equal mounds on the prepared trays. Place in the oven and bake for 15–18 minutes, or until the bottoms are firm and the edges are golden.
Step 6
Remove the cookies from the oven and leave them to cool slightly on the tray. Drizzle over the smooth peanut butter (optional) and enjoy.
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Strap on your apron, because this is the breakfast of all breakfasts. A well-curated plate of our favourite morning classics (with a twist), ready to tick all the boxes and satisfy every craving!
First, preheat oven to 200°C. Place the tomatoes on a parchment paper lined baking tray, drizzle with 1 teaspoon of oil and season with salt & pepper. Bake the tomatoes for 10-15 minutes (depending on their size), until the skin starts to burst.
Step 2
For the mushrooms, heat 1 teaspoon of oil in a large frying pan over medium heat. Add mushrooms, garlic, and thyme and cook for 3-4 minutes or until mushrooms are soft. Set aside.
And you’ll want to have some of our smoky beans, of course.
Step 5
Then cook up some frozen hash browns and veggie sausages from the store (or if you’re an actual superstar, these homemade spicy sausages, prepared the day before!).
Step 6
Reheat the tomatoes and mushrooms in your frying pan for a minute, and prepare your plates with some sourdough toast and fresh spinach. Then serve yourself a bit of each dish with a wedge of avocado to top it off!
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No leaves required for this hearty, filling salad. It takes genuinely no more than 10 minutes to whip up, looks gorgeous, and tastes incredible with pops of fresh dill and toasted sesame seeds.
You will need
Serves 2
2 x 400g can white beans, drained and rinsed
1 Lebanese cucumber
1/4 cup sesame seeds
1/2 cup green olives, cut in half
Dressing
2 tablespoons extra virgin olive oil
1 lemon, zest and juice
1 small pack (15g) fresh dill
1 teaspoon dijon mustard
Directions
10 mins to prep
Step 1
Dry roast sesame seeds by placing into a frypan over low heat (do not add oil). Toast for 3–4 minutes, tossing regularly until fragrant and golden brown. Set aside to cool.
Step 2
Drain white beans and rinse well. Cut cucumber in half lengthways and then slice into thin half circles. Place white beans, cucumber and olives into a medium serving bowl.
Step 3
Pick the leaves off the dill and roughly chop, adding to the serving bowl.
Step 4
Mix all of the dressing ingredients in a small bowl until uniform then add to the salad along with the cooled sesame seeds. Add a few cracks of salt and pepper and toss well.
Step 5
Serve immediately. Enjoy!
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When it comes to tofu, sauce is everything. And this simple, homemade teriyaki sauce is a great way to tie all these veggies together. Well, the skewer helps, too.
You will need
Serves 10
350 g firm tofu
125 ml (1/2 cup) tamari
125 ml (1/2 cup) pineapple juice
1/4 teaspoon ground ginger
2 cloves garlic, minced
1 tablespoon cornflour
1 red capsicum, cut into 2 cm cubes
1 large zucchini, cut into 2 cm wheels
1 large red onion, cut into 2 cm cubes
10 mushrooms, cut in half
10 bamboo skewers
Rice, to serve
Directions
15 mins to prep
Step 1
Dice the tofu into 2.5 cm cubes and place into a medium bowl.
Step 2
In a small saucepan mix together tamari, pineapple juice, ginger and garlic. Place over medium heat and cook for 5 minutes.
Step 3
Combine cornflour with 3-4 tablespoons of cold water in a small glass, stirring until smooth. Then pour it into teriyaki sauce and stir until mixture boils and becomes nice and thick.
Step 4
Pour 3-4 tablespoons of teriyaki sauce over the tofu, gently toss and leave to marinate for 30 minutes.
Step 5
Thread the tofu and vegetables in alternating order through skewers. Lay in a shallow dish and coat with remaining teriyaki sauce.
Step 6
Preheat grill or griddle saucepan to high. Coat base with olive oil spray and once hot, place skewers on pan. Cook for 6-8 minutes, turning regularly.
Step 7
Serve alongside rice.
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Tahini is one of the most versatile ingredients that you may not yet have in your pantry. While perhaps best known for its supporting role in hummus, its nutty sesame flavour lends itself beautifully to the sweet, saucy topping for this fruit medley.
You will need
Serves 2
For the dressing
3 tablespoons tahini
1 lemon, juiced
1 tablespoon icing sugar
1 vanilla bean pod
Fruit salad
1/2 punnet strawberries
1/2 punnet blueberries
1/2 punnet raspberries*
1 valencia orange, cut into bite-size pieces
For garnish
Mint leaves
Directions
15 mins to prep
0 mins to cook
Step 1
Add tahini to a bowl with the juice of one lemon. Whisk together until it comes back together, then add the icing sugar and whisk into a paste. Add some water if needed to turn it into a pouring consistency.
Step 2
Cut the vanilla bean pod in half and scrape out the seeds. Add them to the tahini dressing and stir through.
Step 3
Add fruit into a bowl and toss to mix them up.
Step 4
Pour 3/4 of the tahini dressing into a serving bowl, add the fruit on top and drizzle the remaining dressing on top. Add sprigs of mint for garnish.
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