Solve your mid-week slump with these nutrient-rich, vegan recipes – guaranteed to give you enough energy to finish out the week

Words Clara Van Duivenbode

3 simple and delicious vegan recipes

Veganism has a rapidly growing fan base and it’s easy to see why. The plant-based diet is rich in nutrients and antioxidants and has long-term health benefits, such as reduced blood sugar levels, improved kidney function and a decreased chance of developing heart disease. On a lighter note, it is said to provide a youthful glow, so get on board with one of these delicious vegan recipes.

Sweet Potato, Chickpea and Spinach Curry

Ingredients 

• olive oil
• 2 red onions
• 3 tablespoons rogan josh paste
• 1 fresh red chilli
• 3cm piece of ginger
• 1 bunch of fresh coriander
• 3 sweet potatoes
• 1 x 400 g tin chickpeas
• 8 ripe tomatoes or 1 x 400g tin chopped tomatoes
• 1 x 400 ml tin light coconut milk
• 400 g pre-washed spinach

Method 

1. Heat 2 tablespoons of oil in a large saucepan over a medium heat.
2. Peel, finely slice and add the onion along with the curry paste, mix well, then cook for 10 minutes, or until the onion is soft and golden, stirring occasionally.
3. Finely chop the chilli, then peel and finely grate the ginger. Pick the coriander leaves and finely slice the stalks. Chop the sweet potatoes into 2cm chunks.
4. Add the chilli, ginger, coriander stalks and sweet potato to the softened onion. Drain and tip in the chickpeas, then cook for 5 minutes.
5. Roughly chop and add the fresh tomatoes (if using) or tip in the tinned tomatoes. Add 200ml of water and bring to the boil.
6. Reduce the heat to a simmer, then cover and cook for 10 to 15 minutes.
7. Remove the lid, then cook for a further 15 to 20 minutes, stirring occasionally, or until the sweet potato is cooked through and the sauce thickened.
8. Stir in the coconut milk and cook for a couple of minutes, then stir in the spinach and cook until wilted.
9. Scatter over the coriander leaves, then serve with poppadoms and rice or accompaniment of choice.

Recipe sourced from Jamie Oliver, find more vegan recipes like this at jamieoliver.com 

Miso Aubergine with Noodles

Ingredients

• 150 g rice noodles
• 150 g mangetout
• 3 spring onions, roughly chopped
• 1 tbsp sesame oil
• 1 tbsp sesame seeds
• 1 lime, juice only
• 2 tbsp finely chopped coriander
• 1 large aubergine, halved lengthways, flesh scored in a criss-cross pattern not piercing the skin
• 2 tbsp white miso
• 5 cm fresh root ginger, peeled and finely grated
• 1 tsp of agave nectar or other vegan alternative
• 1 tsp soy sauce
• salt and freshly ground black pepper

Method

1. Bring a large saucepan of lightly salted water to the boil and cook the noodles according to the packet instructions.
2. Meanwhile, place the mangetout in a steamer or colander and set above the boiling water to steam with a lid on for 2 minutes. Drain the noodles and toss with the mangetout, spring onions, sesame oil and seeds, 1 tablespoon of lime juice and the coriander. Season with salt and pepper and set aside.
3. Heat the grill to high and line a baking tray with kitchen foil. Put the aubergine on the tray, skin-side up, and grill for 10 minutes, or until the skin has hardened and the flesh is soft.
4. Meanwhile, mix the miso, ginger, honey, soy sauce and 1 tablespoon of lime juice together in a small bowl.
5. Turn the aubergine over and push the miso mixture into the grooves. Grill for 5 minutes, flesh-side up, checking after 3 minutes that the miso is grilling evenly. It should be patched with brown but not burnt.
6. Cut the aubergine into thick slices and place on top of the noodles. Serve hot or at room temperature or divide between two lunch boxes.

Recipe sourced from BBC Food, find more vegan recipes at bbc.co.uk

Minestrone

Ingredients

• 1 x 400 g can mixed beans (or other canned bean)
• 300 g tomato-based pasta sauce
• 750 mL hot vegetable stock 
• 100 grams ditalini (or other soup pasta)

Method

1. Drain the beans and put them into a saucepan with the pasta sauce and hot stock.
2. Bring the pan to the boil and then add the ditalini (or alternate pasta), cooking according to the instructions on the packet.
3. Once the pasta is tender, switch off the pan, remove to a cool surface and let stand for 5-10 minutes if you can bear to wait. The pasta swells in the soup and everything just gets better.
   Note: feel free to add additional vegetables and spices for increased flavour.

Recipe sourced from Nigella Lawson, find more vegan recipes like this at nigella.com