5 VEGAN LUNCHES: OUR GO TO'S

To continue the celebration of veganuary here on the blog I’m sharing the second video in a three part series all about Rob’s and my go to meals. This video and blog post contains 5 vegan lunches focused on plant based whole foods. We like to keep it fairly simple and even though some recipes might contain many ingredients you’ll see that we keep using the same ingredient in many of our meals so that it’s easy to meal prep and making sure we eat all the produce we buy.

We often use elements from dinner the night before to create our lunches which you will see throughout the video and this post. That is my best tip for success with lunch boxes – repurposing leftovers. If you are making things like grains, hummus or other dips and sauces, roasted vegetables or slaws for dinner simply make more than you’ll eat and they’ll be perfect components for your lunch box. This kind of thinking, planning and prepping ahead will save you both time and money. This kind of win win situation is always welcomed in my kitchen and I’m sure in many of yours’ as well.

I hope you will enjoy these recipes and meal ideas, I’ve really enjoyed making these first two videos for you guys. If you haven’t seen the first video where I share five breakfasts you can find it here. And stay tuned for out go to dinners next week. See you then! x

NORI WRAPS W/ BUTTER BEAN + AVO SMASH

Yields 3-4 servings.

INGREDIENTS:

For the bean and avo smash:

1 can mixed white beans and chickpeas or simply chickpeas or butter beans, drained and rinse

1 avocado

0,5 lemon, juice and zest

2 tbsp nutritional yeast

1-2 tbsp parsley

Sea salt and black pepper, to taste

For the wrap:

Toasted nori sheets

Shredded red cabbage

Green leaves or lettuce

Pea shoots or other sprouts

Pickled red onions

Cooked brown rice, optional

METHOD:

In a mixing bowl, mash the beans roughly using your hands leaving a few pieces intact. Then add the avocado in small chunks along with the other ingredients for the bean and avo smash. Mix well using a fork, mash the avocado a little in the process to combine well.

Spread out a nori sheet and add a handful of green leaves along with about a quarter of the bean and avo smash and small handfuls of the other wrap ingredients. Then wrap it up tightly and to close the wrap put some water on the bottom nori flap using your finger and then roll it up and press together. Cut in two and enjoy.

This wrap could be enjoyed with a lemon tahini dressing or maybe peanut sauce but is also perfectly delicious as is.

If you are bringing it to work I’d suggest bringing the filling separate to the nori sheet and then assemble when you eat to ensure the nori sheet doesn’t get too soft.

ROASTED ROOTS SALAD W/ PEA HUMMUS

Yields 2-4 servings.

INGREDIENTS:

For the pea hummus:

1 can white or butter beans

1 cup green peas, I thawed mine from frozen

0,5 lemon, juice and zest

2 tbsp nutritional yeast

1 tbsp white miso paste

Sea salt and black pepper, to taste

For the salad:

Greens, I used a mix of baby leaves and lemon and salt massaged kale

Pea shoots or sprouts

Shredded red cabbage

Cooked grains like quinoa, rice or mixed grains

Mixed roasted vegetables, I used beetroot, carrot, parsnip and cauliflower

Hazelnuts

Spring onion or finely chopped red onion

METHOD:

For salads like this I utilise leftovers or meal prepped items like pre-chopped kale and/or red cabbage, cooked grains and roasted vegetables. So the next time you are making any of these for dinner make some extra and pop them in your lunch box along with the other easy to prepare items.

To make the pea hummus I simply put all the ingredients either in a food processor or in a stick blender bowl (as in the video) and then mix until smooth.

To make the salad I layer the greens at the bottom followed by shoots/sprouts and sliced cabbage. On top of that I sprinkle the cooked grains and add the roasted vegetables. Then dollop generous amounts of the pea hummus before adding some hazelnuts and sliced spring onion or red cabbage.

If you wish you could add some vinaigrette or a squeeze of lemon juice before enjoying.

RAINBOW SANDWICH W/ SWEET POTATO + HUMMUS

Yields 3-4 servings.

INGREDIENTS:

2 bread slices per person, I like to use a whole grain gluten-free toast and Rob sourdough

Generous amounts of hummus

Mustard

Green leaves or lettuce

Sliced red cabbage

Baked sweet potato, peeled and sliced into slices

Pea shoots or sprouts of your choice

Pickled red onions

METHOD:

For this sandwich I’m also utilising dinner leftovers. As Rob and I often eat baked sweet potatoes (sweet potatoes are his favourite food) I like to bake an extra potato or two to add to meals the following day.

Toast your bread if you wish and slather a thick layer of hummus on one side and mustard on the other. Then add your greens on top of the hummus followed by red cabbage, sliced baked sweet potato, pea shoots or sprouts and then the pickled red onion. Then place your mustard piece of bread on top and enjoy.

Add or subtract any of your favourite vegetables or maybe even some smoked tofu slices or vegan seitan deli slices if you eat gluten..

QUICK FIX MISO RAMEN SOUP

Yields 2 servings.

INGREDIENTS:

2-3 nests of noodles

1-2 cups of frozen vegetables per person, we like broccoli, green beans, peas, edamame beans and sweet corn as examples

Quick “broth”:

0,5 liters water per person

1 tbsp dark miso paste per person

Chilli oil, to taste

Sesame oil, to taste

Soy sauce or tamari, to taste

Lime juice, roughly a quarter lime per person

Top with:

Sliced spring onion

Sesame seeds

Chopped fresh coriander

METHOD:

Cook your noodles according to the instruction on the packet. I like to use brown rice ramen or I simply go for white rice vermicelli which technically takes the ramen out of the soup but tastes just as good.

For two servings – boil a liter of water in the kettle. Then place almost all your water into a pot over medium heat and cook your frozen vegetables until thawed and tender but not over cooked. This only takes a few minutes.

In the mean time make your broth flavour mixture in your soup bowl. First pour the rest of the water into the two bowls and add your miso paste to the bowl. Dissolve the paste by stirring it vigorously. Then add the other oils, sauces and lime juice. Give it a good mix.

When the vegetables are tender divide the cooking water and vegetables between the two bowls and give the contents of the two bowls a good mix. Taste your broth and season according to taste.

Sprinkle over some sliced spring onion and sesame seeds and serve with a lime wedge.

MEDITTERANEAN FLAVOURS RICE + CHICKPEA SALAD

Yields roughly 4 servings.

INGREDIENTS:

2 cups cooked brown rice, or other grain if you wish

1 can cooked chickpeas, drained and rinsed

1,5 cup shredded brussel sprouts

0,75 cup sliced olives

0,5 cup sliced sun dried tomatoes

1 small red onion, finely chopped

0,25 cup parsley, chopped fresh or thawed from frozen

0,5-1 lemon, juice only

Sea salt and black pepper, to taste