Vegan lunch spread
Had my nephews round for lunch to watch the football. Two of them are vegans so I conjured up what pulses, legumes, seeds, nuts and some vegetables I could lay my hands on and put this lot together. The art I believe is to create as many flavour and texture combinations as possible so each mouthful tests the pallet with something new. What’s interesting is you cut out any meat and the cost plummets but with a bit of imagination you can still create exciting food quickly and on a budget – check it out!
Servings: people
Ingredients
- Tomato & Onion salad
- 450 grams Vine tomatoes sliced (£1.08)
- 1 whole Red onion peeled & sliced (£0.10)
- 13 grams Pumpkin seeds tablespoon (£0.07)
- 13 grams pine kernels tablespoon (£0.36)
- 13 ml olive oil tablespoon (£0.07)
- 5 ml Balsamic vinegar + 5ml soy sauce (£0.03)
- 1 cloves garlic minced (£0.03)
- Mixed Bean Mexican salad
- 2 Tin Mixed beans (£1.30)
- 10 grams Fresh coriander chopped (£0.20)
- 5 grams Cumin teaspoon (£0.11)
- 5 grams Paprika teaspoon (£0.08)
- Roast vegetables & grain mix
- 1 whole Carrot peeled & batoned (£0.10)
- 1 whole sweet potato peeled & diced (£0.30)
- 1 whole Onion peeled & sliced (£0.13)
- 2 cloves garlic peeled & chopped (£0.06)
- 13 ml olive oil tablespoon (£0.07)
- 50 ml Orange juice half a glass (£0.05)
- 5 grams Chilli Flakes teaspoon (£0.04)
- 1 stock cubes Vegetable stock (£0.13)
- 250 grams Pearl barley pea mix (£0.58)
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| Serving Cost: |
Prep Time: 15 minutes
Cook Time: 45 minutes
- Slice the tomatoes and red onion. Toast the pine & pumpkin seeds. Mix everything together in a bowl. Make up dressing with olive oil, balsamic vinegar, soy sauce and crushed garlic. Pour over and leave to stand for 15 minutes before serving.
- This one is easy. Open your can of beans and empty into bowl. Add the cumin, paprika, fresh coriander & lemon juice. Mix together and it's ready to serve.
- Peel the onion, carrot, sweet potato & garlic. Mix with the orange juice and garlic and transfer to a baking dish. Roast for about 25 minutes on a medium heat until the vegetables start to caramelise. Then remove and allow to cool. Add the pearl barley/spelt mix & stock cube to about 500ml of water and bring to the bowl. Allow to simmer for 45 minutes until all the liquid has been absorbed. Allow to cool then toss in the roasted vegetables and mix everything together.
- Serve with flat breads, humous or even pesto which isn't strictly vegan because of the parmesan but adds another dimension to the overall flavour.
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