VEGAN PACKED LUNCH IDEAS: 5 SPRING INSPIRED RECIPES

Spring is around the corner and in some ways has arrived early this year. Here outside my window the cherry blossom is in full bloom. I try to enjoy this even though it does remind me of the effects climate change is having on the world around me. To lighten the mood these thoughts can bring I came up with five new lunch box ideas, all with a touch of spring. I know you guys have liked these posts in the past and I am hoping this will be no exception. I personally really enjoy all these recipes. They are pretty simple to make yet with lots of colours, flavours, textures and nutrition still.

As always I try to make balanced meals in the way I combine the foods that go into the dishes that finally find their way into the lunch boxes. Please feel free to be creative with the recipes though, especially with the sides and snacks I suggest. There’s lots of room to add another vegetable here or simply swap one for another. You can also use your favourite grains, pasta varieties or noodles etc instead of following my lead. If you don’t like tofu – go for tempeh or beans or lentils. Variety is the spice of life and most importantly make sure you enjoy the food in your lunch box, this will ensure that you keep making it and save money on a daily basis as well as stay healthy and happy!

Malin x

CRUNCHY PEANUT DRESSED SALAD W. FRIED TOFU

Serves one person but is easily multiplied to serve several.

INGREDIENTS:

A handful each of:

Finely sliced red cabbage

Sliced chinese/napa cabbage

Carrot ribbons, made with a vegetable peeler

Bean sprouts

Sliced spring onion

Fresh coriander

Marinated tofu, cut into bit sized cubes

Peanut dressing:

1 tbsp smooth peanut butter

1 tbsp soy sauce

0,5 lime, juice and zest

0,5 tsp maple syrup or other liquid sweetener

Top with:

Toasted mixed seeds: I used sesame, pumpkin and sunflower

Serve with, optional:

Edamame beans with flaked sea salt

Orange wedges

METHOD:

Start by mixing all your salad ingredients in a bowl except for the tofu and squeeze a little lime over them before tossing. Place into your lunch box.

Warm a skillet or non-stick pan over medium heat and if you wish or are not using a non-stick pan drizzle a little oil into it. Pan fry your marinated tofu cubes until each side is golden brown, this shouldn’t take more than 5-7 minutes. Take off the heat and sprinkle over your salad.

Prepare your peanut sauce by simply mixing all the sauce ingredients together in a small bowl or glass until smooth and creamy. If you find your dressing too thick you can always thin it out with a little water and adjust the seasoning to taste. Pour into a small container and pour over the salad before eating.

I added some edamame beans and orange wedges on the side of this lunch salad for some added interest, nutrition and freshness. To prepare the frozen edamame that I buy in the supermarket I simply placed the beans in a pot and filled up with water. I brought this to a boil and then immediately took it off the heat and rinsed with cold water. I placed them together with the orange wedges in separate compartments of my other lunch container and sprinkled some flaky salt over the beans.

PESTO PASTA SALAD

Serves one person but can easily be multiplied to serve several.

INGREDIENTS:

1 portion of pasta such as fusilli, cooked according to the package instructions

0,5 cup thawed frozen peas

4-5 sundried tomatoes, sliced

0,5 small red onion, cut into thin rings

For the pesto:

1 heaped cup basil leaves

0,25 cup toasted walnuts

2 tbsp nutritional yeast

1 garlic clove, sliced

0,5 lemon, juice and zest

1,5 tbsp extra virgin olive oil

A splash of water

Salt and pepper. to taste

Top with:

2 tbsp toasted seeds; I used a mix of pine nuts, sesame-, pumpkin- and sunflower seeds

Serve with:

A large handful of rocket

A tomato cut into cubes

Balsamic vinegar

METHOD:

Break your walnut halves into smaller pieces. Place the walnut pieces and all your other pesto ingredients into a blender or s-blade food processor bowl. Blend until smooth, taste and adjust the seasoning to your liking.

Pour your pesto over your cooked pasta and toss to combine. Add your peas and sun dried tomatoes, toss again. Place in your lunch container and sprinkle the seeds over the top.

In the other container simply layer your rocket and tomato. Pour some balsamic vinegar into a small container for dressings and place inside the container as well to pour just before you eat to keep the greens fresh until you’re lunch break.

CHICKPEA AND AVO SMASH SALAD SANDWICH

Serves a big portion for 1 person but can easily be multiplied to serve many.

INGREDIENTS:

Chickpea and avo smash:

0,5 cup cooked chickpeas, drained and rinsed

1 small avocado

1 spring onion, sliced

1-2 tbsp chopped flat leaf parsley

0,5 small lemon, juice and zest

1 tbsp nutritional yeast

Salt and black pepper, to taste

Layer the sandwich with:

4 small slices of rye bread or any other bread you like

4 smaller lettuce leaves

4 large tomato slices

2 small handfuls alfalfa sprouts

Serve with:

A large handful of rocket

1 cup of thawed frozen green beans

0,5 tbsp soy sauce

A lime wedge

2 tbsp toasted seeds; I used sesame, pumpkin and sunfower

METHOD:

Roughly mash all your chickpea and avo smash ingredients together in a bowl. Make sure to leave some chunks of avo and chickpeas intact for more texture throughout your sandwich.

If you wish spread some vegan butter on one side of your 4 slices of bread. Layer your salad on top of two of the slices. Followed by half of the smash, tomato and finally sprouts before using the other slices of bread as “lids” to close the sandwich. Cut into halves and stack into your lunch container.

In the second section, or second container, place your rocket. Mix your thawed green beans with the soy sauce and place on top of the rocket. Sprinkle with seeds and add a lime wedge to the container to squeeze over the salad before eating.

MISO NOODLES W. ROASTED BROCCOLI AND TEMPEH

Serves one person but can easily be multiplied to serve many.

INGREDIENTS:

1 portion of Korean sweet potato noodles or regular rice noodles, cooked according to the package instructions

A large handful of broccoli florets and stem pieces

A handful of cubed tempeh

1 tbsp soy sauce

0,5-1 tsp sriracha sauce

0,5 tsp toasted sesame oil

1 tsp rapeseed or other oil for roasting

Salt and pepper, to taste

Miso sauce:

1,5 tbsp light miso paste

1 tsp toasted sesame seed oil

0,5 lime, juice and zest

1-2 tbsp water

Black pepper, to taste

Top with:

2-3 tbsp toasted seeds; I used a mix of pine nuts, sesame-, pumpkin- and sunflower seeds

1-2 spring onions, sliced

Some fresh coriander

Serve with:

A couple handfuls edamame beans with flaky salt, see crunchy salad recipe above for how I prepare them

METHOD:

Preheat the oven to 200 degrees celsius.

Put your tempeh cubes into a bowl and drizzle on the soy sauce, sriracha and toasted sesame oil. Mix well and place onto a baking tray. Also place your broccoli onto the same tray and drizzle with a little oil followed by a sprinkling of salt and pepper. Mix to coat and roast it all in the preheated oven for about 20-25 minutes or until it all has golden brown edges flipping halfway through the roasting time.

In the meantime stir together your sauce simply by placing all the ingredients in a small bowl and mixing with a fork until smooth. Pour half of it over your cooked noodles and mix to coat. Pour the other half into a small sauce container to drizzle on just before eating.

Once the broccoli and tempeh is finished roasting toss them into the dressed noodles to combine. Transfer it all to your lunch container and top with sliced spring onion and seeds.

In the snack container place your blanched edamame and sprinkle with flaked salt.

COLOURFUL MEZZE BOX

Serves one person, except the hummus which serves 2-3, but is easily multiplied to serve several.

INGREDIENTS:

Golden cauliflower:

A large handful cauliflower florets

1 tsp oil such as rapeseed

0,25 tsp ground turmeric

Salt and black pepper, to taste

Quinoa tabbouleh:

0,5 cup cooked quinoa

0,5 large tomato, finely diced

A handful each of fresh flat leaf parsley and mint, very finely chopped

0,5 small lemon, juice only

0,5 tbsp extra virgin olive oil

Salt and black pepper, to taste

Beetroot hummus:

1 carton/can of mixed white beans or butter beans or chickpeas

1 small/medium sized cooked beetroot

1,5 tbsp light tahini

0,5 lemon, juice only

1 small garlic clove, sliced

Salt and black pepper to taste

Top with:

2-3 tbsp mixed seeds

Serve with:

A big handful of lettuce or mixed leafy greens

Olives

Tahini

METHOD:

Preheat your oven to 200 degrees celsius.

Place ypur cauliflower florets on a baking tray and drizzle with oil and ground turmeric. Season with salt and black pepper, mix well and roast in the preheated oven for roughly 25 minutes or until golden brown around the edges. Flip halfway through the roasting time.

In the meantime combine all the tabbouleh ingredients in a mixing bowl. Set aside and let the flavours marry.

Make the beetroot hummus by placing all the ingredients into a food processor with an s-blade. Cut the beetroot into smaller chunks before adding it. Process until smooth and creamy.

Add your tabbouleh to the lunch container followed by the roasted cauliflower and a generous dollop of the hummus. Sprinkle toasted seeds over the top, any seed and/or nut mixture will be lovely.

In the other section of the lunch container layer lettuce with olives and pour tahini in a small sauce container to drizzle over it just before eating.