(around 450 calories)
Chilli ‘non’ carne and rice
Fry 1 chopped small red onion,
½ chopped red and green pepper, and garlic and chilli to taste in 1tsp veg oil until brown. Add 100g meatfree mince and fry until brown. Add ½ large can chopped tomatoes and 1tbsp tomato puree. Simmer until the sauce thickens and the veg is cooked. Serve with 6tbsp cooked brown rice, salad and top with 2tbsp unsweetened soya yoghurt.
Fry 1 sliced small red onion, ½ sliced red and green pepper, and fajita seasoning to taste in 1tsp veg oil until soft. Add ½ pack Quorn Vegan Fajita Strips and cook for a further 6 mins. Serve in 1 wholemeal wrap with shredded lettuce and 1tbsp each of salsa, guacamole and unsweetened soya yoghurt. Plus 1 satsuma.
Pasta and pesto
Combine 6tbsp cooked wholewheat pasta with 1tbsp vegan-friendly pesto, 3tbsp sweetcorn and a handful of steamed broccoli. Heat through and serve with salad and 1tbsp grated vegan-friendly Parmesan-style cheese.
Fry chilli, garlic and fresh ginger to taste in 2tsp
Vegetable and cashew nut noodles
veg oil for 1 min. Add ½ pack stir fry veg and stir fry until cooked but still crunchy. Add 1 tbsp cashew nuts, 1 tsp reduced-salt soy sauce and 1 individual pack egg-free wok noodles. Heat through and serve.
Pea, spinach and pine nut spaghetti
Cook 75g wholewheat spaghetti, adding 3tbsp frozen peas for the last 5 mins. Drain then mix with 1 handful baby spinach, 2 chopped tomatoes, 2tsp toasted pine nuts, 2tsp garlic-flavoured olive oil, fresh basil, lemon zest and black pepper to taste.
Cut 100g marinated tofu, ½ red and green pepper and ½ courgette into chunks. Thread onto skewers and grill until cooked through. Serve with 5tbsp cooked brown rice, salad and tzatziki made from 2tbsp unsweetened soya yogurt with grated cucumber, garlic, lemon juice and zest, and black pepper to taste.
Couscous with chickpeas and roasted veg
Chop 1 small red onion, 1 courgette, ½ aubergine and ½ red and green pepper into chunks. Roast with 2tsp garlic-flavoured olive oil for 30 mins, adding a handful of cherry tomatoes and ½ can chickpeas in water (drained) for the last 10 min. Mix with 6tbsp prepared couscous (made with reduced-salt veg stock), fresh herbs, black pepper and lemon zest and juice.