Flexitarian - Veg-Based Recipes (2019)

M O D E R N
Flexitarian
VEG-BASED RECIPES YOU CAN FLEX TO ADD FISH, MEAT, OR DAIRY
Contents
Beginning a flexitarian diet 8 Béchamel Sauce 42
What is a flexitarian diet? 10 Mushroom Gravy 43
Why go flexitarian? 12 Tomato Sauce 43
How to be flexitarian 14
A balanced flexitarian diet 16 Breakfasts 44
Simple swaps 22 Curried Mung Bean Avocado Toast 46

The flexitarian storecupboard 24 Lentil Cream Cheese Tartines 48
Meal planning 26 Roasted Tomato and Chickpea Frittata 50
Spinach and Artichoke Quiche 52
Basics 28 Black Bean Breakfast Tostadas 54
Simple Vegetable Stock 30 Asparagus and Green Lentils with Poached Egg 56
Vegan Ramen Stock 31 Spiced Apple and Mung Bean Muffins 58
Fresh Pasta Dough 32 Tropical Smoothie Bowl 60
Pie Pastry 34 Wholemeal Pancakes with Apple and Cinnamon 62
Nut Milk 36 Wheat Berry Bircher Muesli Pots 64
Nut Butter 37
Nut Cheese 37 Snacks, Dips, and Light Bites 66
Yogurt 38 Raw Energy Bars 68
Vegan Mayonnaise 39 Cranberry, Orange, and Chocolate
Tofu 40 Quinoa Bars 70
Spicy Carrot Hummus 72 Greek White Bean Tacos 104
White Bean Butter with Radishes 74 Quinoa Falafel with Mint Yogurt Sauce 106
Adzuki Bean Summer Rolls with Baked Falafel with Pickled Red Onions 108
Peanut Sauce 76
Shirataki and Prawn Summer Rolls 78 Salads 110
Spiralized Beetroot and Onion Bhajis 80 Thai Noodle Salad 112
Quinoa and Moth Bean Dolmades 82 Rainbow Bowl with Sesame and
Masala Chickpea Nachos 84 Ginger Dressing 114
Chickpea Flour Socca with Herb and Spicy Tahini Black Rice Noodle Salad 116
Green Olive Salad 86 Vietnamese Chicken Noodle Salad 118
Savoury Green Pancakes with Feta Mung Bean Gado Gado 120
and Sprout Salad 88
Roasted Carrots and Chickpeas 122
Avocado, Coriander, and Lime
Burgers, Tacos, and Wraps 90 Tabbouleh 124
Mung Bean Burgers with Red Curry Aioli 92 Sweet Potato and Beluga
Black-eyed Bean Sliders with Pico de Gallo 94 Lentil Salad 126
Bean Burgers with Raw Cashew Mayo 96 Butter Bean Panzanella 128
Seeded Beetroot and Buckwheat Burgers 98 Caprese Farro Salad 130
Veggie Burger with Spelt 100 Nutty Barley and Lentil Salad 132
Pinto Bean and Spiralized Sweet Freekeh Sweet and Spicy
Potato Quesadilla 102 Warm Salad 134
Soups and Stews 136 Curries and Stir-fries 166
Mushroom Miso Ramen 138 Chickpea Tikka Masala in Lettuce Cups 168
Tom Yum Ramen 140 Black Sesame and Coconut Curry Bowl 170
Tomato Miso Ramen 142 Lentil and Broccoli Green Curry 172
Coconut Curry Tofu Ramen 144 Thai Yellow Pumpkin Curry
Sweetcorn Chowder Ramen 146 with Quinoa 174
Buckwheat Noodle Soup with Enoki Pigeon Pea Vindaloo 176

and Shiitake 148 Braised Chickpeas with Preserved
Thai Curry, Tomato, and Vegetable Soup Lemon 178
with Farro 150 Cauliflower Curry 180
Green Minestrone with Kale and Paneer and Sweet Pepper Curry 182
Walnut Pesto 152 Courgette, Herb, and Lemon Tagine 184
Creamy Spinach and Mung Bean Soup 154 Miso Japanese Aubergine and
Pigeon Pea and Pumpkin Chilli 156 Buckwheat Noodles 186
Chickpea and Haricot Bean Bisque 158 Quinoa Cashew Stir-Fry with Chilli
Brazilian Black Bean and and Lime Sauce 188
Pumpkin Stew 160 Poblanos Stuffed with Spicy Sorghum
Kitchari Stew with Kamut 162 and Black Bean Stir-Fry 190
Red Wine-Braised Beetroot and Sesame-crusted Tofu with Green Beans

Lentils with Farro 164 and Black Rice 192
Baked Dishes and Casseroles 194 Egyptian Rice 224
Creamy Fontina and Truffle Lasagne 196 Vegetable Biryani 226
Curried Black Lentil Stuffed Onions 198 Roasted Vegetable Farro Risotto 228
Moth Bean Stuffed Sweet Potatoes 200 Red Peppers Stuffed with Artichoke
Barley Risotto 230
Baked Lentil Spaghetti Squash 202
Cauliflower Hazelnut Polenta 232
Butter Bean Enchiladas 204
Pigeon Pea Samosa Bake 206
Desserts 234
Ratatouille Casserole with Farro and Feta 208
Strawberry Polenta Shortcakes 236
Sweet Spiced Freekeh with Fresh Figs 238
Pasta and Grains 210
Almond Polenta Cake with Raspberries 240
Shaved Asparagus, Mint, and
Edamame Spaghetti 212 Chocolate Chip, Peanut, and
Buckwheat Cookies 242
Roasted Cauliflower and Mint Orecchiette 214
Apple and Cinnamon Crumble 244
Sweet Potato Gnocchi and
Hazelnut Gremolata 216 Plum and Thyme Galette 246
Poached Pears in Red Wine 248
Citrus Courgette Cannelloni
with Goat’s Cheese 218 Triple Chocolate Chip Brownies 250
Rainbow Lentil Meatballs with

Arrabbiata Sauce 220 Index 252
Three Bean Paella 222 Acknowledgments 256
Beginning a
Flexitarian Diet
Getting started is easier than you may think. These simple tips
will help with your first steps into flexitarianism, with nutritional
information to ensure you’re eating a balanced diet as well as
storecupboard suggestions and an example meal
plan to make cooking easier.
10 Modern Flexitarian
What is a flexitarian diet?
“Flexitarian” was coined more than 20 years ago to refer to people who are
predominantly vegetarian, but occasionally include meat or fish in their diet.
For that reason, a flexitarian diet can also be referred to as a “semi-vegetarian”
diet. More recently, as people are becoming increasingly aware of the benefits
of a completely plant-based diet, a number of flexitarians also consciously
reduce their intake of other animal products, such as dairy and eggs.
Flexitarianism is a lifestyle choice, not another temporary A flexitarian diet includes:

fad diet. People’s motivations for adopting a flexitarian • Dairy products, such as cow’s milk, yogurt, and cheese*
diet differ (see p12), but generally relate to their health or • Eggs*
to a concern for animal welfare or the environment. • Legumes (pulses), such as chickpeas and lentils
• Vegetables
A flexitarian diet is about so much more than just omitting • Fruits
the meat from your meals; it’s about making smarter food • Nuts and seeds
choices in general. Emphasising good quality, minimally • Wholegrains and their products, such as brown
processed foods from sustainable sources – which are rice, pasta, and bread
not only better for your health but for the environment
too – increases the nutrient density of your diet, thereby *People who follow a flexitarian diet may also
boosting your intake of essential vitamins, minerals, and choose to reduce their intake of dairy and eggs.
beneficial phytochemicals from plant-based foods.
A flexitarian diet occasionally includes:
Starting a flexitarian diet is exciting and will introduce • Red meats, such as beef and lamb
you to a whole range of plant-based alternatives to meat, • Poultry, such as chicken and turkey
including beans, lentils, and soy products (such as tofu • Fish and seafood, such as salmon, tuna, and prawns
and tempeh). Therefore, rather than seeing a flexitarian
diet as restrictive or limiting, view it as an opportunity to A flexitarian diet minimises:
expand your culinary horizons to a new world of delicious • Processed meats, including bacon, salami, and ham
dishes that you and your family will love. • Refined grains, such as white rice
• Refined grain products, such as white bread, biscuits,
A common question people ask is about the amount of and cakes
meat considered appropriate to include in a flexitarian • Added sugars, particularly white sugar
diet. The great thing about this diet is the lack of rules – • Fast foods, particularly fried foods such as chips
it’s entirely up to you how often you choose to include • Processed snack foods, such as crisps
meals with meat in your diet. To reap the maximum
health benefits, you would ideally want to aim to reduce
your meat intake to one serving per week, but the
only commitments you need to make to call yourself a
flexitarian is to consciously reduce your meat intake and
to embrace more plant-based meals.
Introduction 11
Why go flexitarian?
One of the best things about flexitarianism is that it is not a stressful lifestyle
change. As a flexitarian, you can pick and choose when to eat only plant-
based foods, or when to add animal products, as it suits you. Additionally,
every time you do enjoy a plant-based meal, you’re making a positive
contribution to your health and the environment, as well as reducing the
negative impact of your food choices on animals. It can also be cheaper, too!
Health benefits Environmental benefits

Many flexitarian staple foods are packed with dietary Our current global food production system is the single
fibre, which help keep the digestive system healthy. largest driver of environmental degradation, contributing
Unprocessed plant-based foods including fruits, to climate change, biodiversity loss, and unsustainable land
vegetables, wholegrains, legumes, nuts, and seeds, are and water use. To conserve the health of the planet while
all good sources of both soluble and insoluble dietary feeding a growing global population that is projected to
fibre, while prebiotic fibre (which promotes the growth of reach 10 billion people by 2050, a team of scientists from
beneficial bacteria in the gut) can be found in pulses such the EAT-Lancet Commission – an organisation of 37 diet and
as chickpeas and lentils, wholegrains such as barley and food sustainability experts – have called for a global shift to
rye, and a diverse range of vegetables such as onions, a flexitarian-style “planetary health diet”. This diet consists of
garlic, artichokes, and asparagus. Animal products, on fruits, vegetables, wholegrains, nuts, seeds, plant proteins
the other hand, contain very little dietary fibre. (including beans and lentils), and unsaturated plant oils;
it includes only modest amounts of meat and dairy.
By being flexitarian and eating a balanced amount of meat,
you may also help to reduce your chances of developing
certain cancers. The World Health Organization (WHO) has Cost benefits
classified red meat as a Group 2A carcinogen, meaning Whether you are moving to a flexitarian, vegetarian,
that there is enough evidence to suggest that it probably or vegan diet, there are hidden costs that can develop,
causes cancer of the bowel and colon, while processed especially if you’re relying on ready meals and processed
meats (such as hot dogs and salami) are classified as a foods. But this doesn’t need to be the case. In fact, being
Group 1 carcinogen, which means there is convincing flexitarian is arguably much cheaper than regularly eating
evidence that they cause cancer. Meanwhile, large meat or fish, as these are the most expensive items on a
population studies have shown that predominantly standard shopping list. Expensive convenience items –
plant-based diets – including semi-vegetarian diets – are such as faux meats – can be easily avoided by learning
associated with a lower risk of developing colorectal cancer. how to prepare pulses and tofu so that they’re appealing
and delicious. Before you know it, you will have a pantry
In addition, diets rich in fruits and vegetables, full of canned or dried pulses, wholegrains, nuts and
wholegrains, legumes, and nuts are consistently seeds, as well as fresh fruits and vegetables, that you
associated with a lower risk of developing type 2 can rely on to build weekly meals on a budget.
diabetes. By limiting your red meat and poultry intake
and instead choosing plant-based meals made up of
legumes, vegetables, and wholegrains, you’ll reduce Animal welfare benefits
your risk of developing type 2 diabetes. The production of meat, dairy, or eggs is a business
and, like any other, it must be profitable in order to
survive. Animal welfare concerns can often be sacrificed
in order to keep costs for consumers down, which for
many people is a key reason why they choose to reduce
their intake of animal products. If and when you do
buy meat, fish, and eggs, look for organic certification,
which should be an indicator of good quality and higher
welfare standards.
Beginning a Flexitarian Diet 13
How to be flexitarian
As the word suggests, the great thing about flexitarianism is its
flexibility. If you’re trying to go flexitarian for the first time, you have
the freedom to make as many or as few changes as you feel comfortable
with, and take it from there. Here are some tips and inspiration to help
you get started and to stay on track.
• Start small. Commit to just one meat-free day • Include your friends and family in your new diet by
per week, such as “Meat Free Monday”, and steadily hosting a plant-based dinner. Who knows? You might
adjust your diet from there. inspire them to go flexitarian, too.
• If you’re finding it tricky to adjust from the traditional • Take inspiration from cuisines that traditionally use
“meat and two veg” idea of mealtimes, make the most of beans and lentils, and bring out their flavour with herbs
meat-alternative products. Supermarkets now stock a and spices. Try a hearty Mediterranean soup or stew that
wide selection of vegetarian and vegan options that have uses beans, an Indian dhal or curry with lentils, peas or
a similar taste and texture to meat, including burgers, chickpeas, or a Mexican chilli that makes the most of
sausages, and faux chicken fillets and nuggets. While they kidney or pinto beans.
aren’t as nutrient-rich as unprocessed wholefoods like
beans and lentils, they’re a great option when you’re • Prepare large batches of your favourite plant-based
adjusting to meat-free meals. recipes, then freeze the leftovers or save them for lunch
the following day. That way, if you’re short on time, you
• Instead of cutting meat from your meals entirely, try won’t get caught out without a flexitarian option to hand.
substituting half the meat content for a plant-based
source of protein, such as beans or lentils. For instance, • Sit down on a Sunday and plan the week of meals
you could bulk up your spaghetti Bolognese with brown ahead. This will help you to save time and money,
lentils, which will boost the fibre and phytochemical and to minimise food waste. See pages 26–27 for
content of the dish significantly. This fifty–fifty approach an example weekly meal plan.
allows you to halve your red meat intake while still
enjoying the flavour and textures you love.
• If you feel held back by your cooking skills or are stuck

for ideas, seek out a local vegetarian or vegan cooking
class to boost your kitchen confidence. You could also
visit a local vegan restaurant to familiarise yourself with
the range of tastes and textures plant-based cooking can
offer. Try a few dishes, then have a go at recreating them
at home.

A balanced flexitarian diet
When making any dietary change, it’s important to be aware of how it will
impact your day-to-day nutritional intake. For example, if you decide to omit
dairy products from your diet, you need to make sure you’re still meeting
your body’s needs for key nutrients that dairy once provided, such as calcium,
iodine, and vitamin B12. If you think you may benefit from one-on-one
dietary advice, speak to a dietician or GP, who will be able to help you plan
your new diet to ensure you are meeting your personal nutritional needs.
The five food groups The

Outlined below and opposite are five food groups that each provide information given
similar amounts of key nutrients per serving. The foods listed within here is based on an
these groups will make up the core of your flexitarian diet. While it average adult diet. The
is important that you are including the recommended number of recommended daily number of
servings from the five food groups each day, you should also try servings of each food group will
to include a variety of foods from within each group, as different differ for toddlers, children,
foods within the same groups differ in their nutrient content. There teenagers, and those who are
is an endless number of delicious meals you can create by combining pregant or breastfeeding.
foods from all the food groups. By doing so, you’ll be able to make Consult the NHS Eat Well
healthy food choices effortlessly, as these whole and minimally website for the most
processed foods retain most of their original nutritional content. accurate advice.
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v ing s per
v ing s per
Adults Vegetables and legumes Fruit Adults
5–6 You can’t eat too many vegetables! A serving of fruit provides a good source 2
Vegetables, legumes and beans are a good of folate, dietary fibre, vitamin C, provitamin
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source of folate, fibre, vitamin C, potassium, A carotenoids, potassium, and magnesium.
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and magnesium. They also provide a range of Some fruits can also contain a range of beneficial
beneficial phytochemicals, so try to eat a varied phytochemicals, such as the antioxidants found
and colourful range of vegetables each day. in berries.
1 serving, containing around 100–350kJ, is roughly 1 serving, containing around 350kJ, is roughly
equal to: equal to:
• 75g (21 ⁄ 2oz) cooked vegetables such as broccoli, • 1 medium piece of fruit, such as an apple,
corn, spinach, pumpkin or carrots orange, or banana
• 75g (21 ⁄ 2oz) cooked dried or canned beans, peas, • 2 small pieces of fruit, such as kiwi fruits, plums,
or lentils or apricots
• 75g (21 ⁄ 2oz) green leafy or raw salad vegetables • 150g (51 ⁄ 2oz) diced fruit, such as pineapple or
• ½ medium potato or other starchy vegetables, mango (including fruit canned in natural juice)
such as sweet potato
A 30g (1oz) portion of dried fruit, such as sultanas
• 1 medium tomato
or dried apricots, or 120ml (4fl oz) of fruit juice (with
no added sugar) can also count as one serve of fruit,
but only occasionally as these choices can increase
the risk of tooth decay.
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v ing s per
v ing s per
Adults Starchy, grain-based foods Milk, yogurt, cheese and Adults
3–6 Starchy foods should make up just over their alternatives 2.5–4
a third of every meal you eat, as they help This food group contains a variety of dairy
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satisfy your hunger and are a good source of and non-dairy options, which caters perfectly
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carbohydrates, protein, dietary fibre, magnesium, to a flexitarian diet. Milk, yogurt, cheese, and
B vitamins, vitamin E, phosphorous, iron, and zinc. their alternatives are a good source of protein and
It’s important to choose wholegrain or wholemeal calcium. While dairy products are also an important
foods wherever possible, rather than highly refined source of the mineral iodine, dairy alternatives – such
and processed varieties, such as white bread. Refined as soy milk and tofu – are not. See page 21 for more
grains have been stripped of germ and bran layers, information about iodine.
which significantly reduces their vitamin, mineral,
1 serving, containing around 500–600kJ, is rougly
and antioxidant content.
equal to:
1 serving, containing around 500kJ, is roughly equal to:
• 250ml (9fl oz) cow’s or calcium-fortified
• 1 slice (40g/11 ⁄ 2oz) bread non-dairy milk
• ½ medium (40g/11 ⁄ 2oz) bread roll or flatbread • 40g (11 ⁄ 2oz) hard cheese
• 75–120g (21 ⁄2 –41 ⁄4oz) cooked rice or other grains, such • 120g (41 ⁄4 oz) soft cheese, such as ricotta
as pasta, noodles, cous cous, polenta or semolina • 200g (7oz) yogurt
• 120g (41 ⁄4 oz) cooked porridge • 100g (31 ⁄2oz) calcium-set firm tofu (check ingredients
• 30g (1oz) wheat cereal flakes for calcium sulphate E516 or calcium chloride E509)
• 30g (1oz) muesli or rolled oats • 60g (2oz) canned sardines
• 100g (31 ⁄ 2oz) canned pink salmon with bones
It is recommended you choose reduced-fat varieties
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cheese intake to around two or three serves per
v ing s per
Adults Lean meat, poultry, fish, eggs, nuts, week. Keep in mind that reduced-fat varieties of dairy
2–3 seeds and legumes products are not suitable for children under the age
On a flexitarian diet, you’ll automatically of two due to their high energy needs for growth.
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S be eating less meat, poultry, fish, and eggs. Infants (aged under 12 months) should not be given
Luckily, the plant-based options in this food cow’s milk as a main drink; breastmilk or formula is
group also provide a good source of protein, iron, recommended as the main source of milk.
and zinc. However, while meat, fish, and eggs are all
good sources of vitamin B12, the plant foods in this
group are not. See page 20 for more information
about vitamin B12 to ensure you’re getting the right
amount on a flexitarian diet.
1 serving, containing around 500–600kJ, is roughly
equal to: “Sometimes” foods
• 65g (21 ⁄8oz) cooked lean red meat You may wonder where cake, pastries, ice cream,
(90–100g/31 ⁄4 –31 ⁄2oz raw) chocolate, crisps, alcohol, and other processed
• 80g (23 ⁄4oz) cooked poultry (100g/31 ⁄2oz raw) and fast foods sit within these five food groups.
• 100g (31 ⁄2oz) cooked fish (115g/4oz raw) or The straight answer is that they don’t. These are
1 small can of fish discretionary foods, and are not necessary for a
• 2 large (120g/41 ⁄2oz) eggs healthy diet because they don’t provide important
• 150g (51 ⁄2oz) cooked legumes (dried or canned) nutrients. That being said, occasionally including
• 170g (6oz) firm tofu these foods in your diet – in small amounts – doesn’t
• 30g (1oz) nuts or seeds, or their pastes or butters pose a risk to health. A good way to think of these
(only occasionally as they provide fewer nutrients) foods is as “sometimes” foods.
Experts recommend that you eat no more than
7 servings of red meat per week. This shouldn’t be
too much of an issue on a flexitarian diet, as you’ll
already be aiming to cut back on red meat.

Macronutrients
Carbohydrates
Protein, carbohydrates, and fat are the three main
Our bodies obtain energy in the form of glucose
macronutrients that the body needs in large amounts
from carbohydrates. Glucose fuels our body’s cells,
to provide it with energy. When adopting a flexitarian
powering our brain and muscles. Carbohydrates are
diet, you may be worried about getting enough protein
predominantly found in plant foods, with the exception
because you’ll be reducing your intake of meat, fish,
of the sugar lactose, which is found in dairy products.
and eggs (which are commonly thought of as “protein”
Below are foods with good sources of carbohydrates
foods) and increasing your intake of foods such as
to include daily in your flexitarian diet.
beans and lentils (which are commonly considered
(carbohydrates). Unfortunately, this view is overly • Fruits, such as bananas, apples and berries
simplistic, as most wholefoods – unlike those that are • Vegetables, particularly starchy vegetables such
highly processed – actually provide a combination as potatoes, sweet potatoes, and sweetcorn
of protein, carbohydrates, and fat. For example, two • Wholegrains, including brown rice, quinoa and
slices of a good-quality wholegrain bread, often oats, and wholegrain products, such as bread,
considered to be purely a source of carbohydrates, pasta and noodles
actually provide 11 grams of protein and 5 grams of • Pulses, including beans, peas, chickpeas and lentils
fat, as well as 19 grams of carbohydrate.
Protein Fats
This vital macronutrient is important for tissue A certain amount of fat is essential for the body
building and repair, growth and maintenance of to function; it is a concentrated source of energy
muscle mass, and the maintenance of healthy, strong and it aids the absorption of fat-soluble nutrients,
bones. Protein is made up of twenty amino acids, including vitamins A and E. There are two main types
nine of which are essential, which means that they of dietary fats: saturated and unsaturated. Saturated
can’t be made by the body and must be obtained fats – found mostly in animal products – are associated
through the diet. The foods listed below are all good with negative health effects, and so should be limited.
sources of protein, and contain all nine essential The beauty of a flexitarian diet is that by reducing
amino acids, for you to include in your daily diet. your meat intake, you’ll be reducing your intake
of saturated fat, not to mention cholesterol. The
Animal foods
healthier unsaturated fats play an important part
• 65g (21⁄8oz) cooked lean meat, such as lean beef, in a flexitarian diet and are associated with health
lamb, or pork (provides 20–22g of protein) benefits. Below are some good sources of these
• 80g (23 ⁄4oz) cooked poultry, such as skinless grilled healthy unsaturated fats, but keep in mind that unless
chicken breast (provides 24g of protein) you have high energy needs or need to gain weight,
• 100g (31 ⁄2oz) cooked white or oily fish, such as your body doesn’t need an overly large amount of fats,
salmon or whiting (provides 22–24g of protein) even the healthy ones.
• 2 large eggs (provides 12g of protein)
• Nuts and seeds, such as sunflower seeds, pumpkin
Plant foods seeds, almonds and walnuts
• Wholegrains, such as rolled oats
• 170g (6oz) firm tofu (provides 20g of protein)
• Soy products, including tofu, tempeh, and soy milk
• 100g (31 ⁄2oz) tempeh (provides 18g of protein)
• Oily fish, such as salmon
• 150g (51 ⁄2oz) cooked legumes, such as beans, peas,
• Avocados
chickpeas, and lentils (provides 10–12g of protein)
• Olive oil and other vegetable oils
It is also important to ensure that your diet includes
good sources of the essential omega-3 fatty acids
ALA, EPA, and DHA. ALA is found in good amounts
in walnuts, chia seeds, and flaxseeds, whereas oily fish
If you choose to omit fish from your diet,
is the richest dietary source of EPA and DHA.
plant-derived omega-3 supplements are
available, made from microalgae.
Vitamins
We are unable to synthesise vitamins in our body and so must obtain these essential
nutrients – needed only in small amounts – through our diet. On a flexitarian diet, it’s
important to make sure you’re paying attention to the following vitamins, which can
fall short when your meat and dairy intakes are reduced.
Vitamin A Vitamin B12

Important for vision, healthy skin, iron metabolism, Our bodies receive the important vitamin B12 from
and immune-system function, vitamin A has two animal foods in our diet. Vitamin B12 is required for
types: preformed vitamin A, which is primarily found cell division, blood formation, neurological structure
in dairy products, and provitamin A, which exists and function, energy metabolism, psychological
in many vegetables as carotenoids that our bodies function, and immunity. Because plant foods don’t
are able to convert to the active form of vitamin A. contain vitamin B12, if you’ve reduced your meat
Vegetables rich in provitamin A carotenoids include and dairy intake you may need to take a vitamin B12
carrots, sweet potatoes, pumpkins, kale, spinach, supplement to ensure you’re meeting your body’s
and red peppers. daily requirement. Certain brands of speciality foods
such as soy milk and vegetarian sausages are fortified
with the vitamin, meaning it has been added by the
manufacturer. However, three servings of these
Vitamin D fortified foods are required every day in order to
Foods such as oily fish, eggs, and fortified milks meet the body’s needs. Speak to your GP or a
do contain some vitamin D, but the majority of dietitian for more information.
vitamin D required by the body is derived from
safe sun exposure. Depending on where you live, it
might be a good idea to take a vitamin D supplement
through the cooler months of the year, when UV
levels are low. Speak to your GP or a dietitian for
more information about an appropriate supplement
for you.
Minerals
Like vitamins, minerals are must-have nutrients which we are unable to synthesise in our body
and must obtain through our diet. They are inorganic elements which are classified into two
groups: major minerals which are required in larger amounts, such as calcium and otassium,
and trace elements which are required in smaller amounts, such as iron and zinc. By eating
a balanced flexitarian diet, you can easily meet your body’s mineral requirements, but it’s
worth making sure you eat good sources of calcium, iron, zinc, and iodine.
Calcium
This mineral is essential for nerve and muscle function, Plant foods that contain calcium
blood coagulation, energy metabolism and to keep
• 250ml (9fl oz) calcium-fortified non-dairy
bones and teeth healthy and strong. It is most
milk (provides 300mg of calcium)
commonly known to be sourced from dairy products,
• 175g (6oz) calcium-set tofu (provides 240mg of calcium)
but there are plenty of plant-based sources for those
• 150g (51 ⁄ 2oz) cooked Asian greens, such as pak choy
who wish to reduce their daily consumption.
(provides 125mg of calcium)
Animal foods that contain calcium • 150g (51 ⁄ 2oz) cooked kale (provides 100mg of calcium)
• 150g (51 ⁄ 2oz) cooked legumes, such as chickpeas
• 250ml (9fl oz) cow’s milk (provides 320mg of calcium)
(provides 68mg of calcium)
• 200g (7oz) natural yogurt (provides 340mg of calcium)
• 40g (1 ⁄ 2oz) hard cheese (provides 320mg of calcium)
• 100g (31 ⁄ 2oz) canned pink salmon (provides 190mg
of calcium)
Iron Zinc
Many people rely on red meat for their iron needs, This mineral performs critical functions in the body,
although there are many notable sources of iron including keeping your immune system fighting fit
from plant foods. Iron is vital for transporting and maintaining healthy skin, hair and nails. The
oxygen around the body, energy production, absorption of zinc is inhibited by phytates, which
immunity, blood formation and cognitive function. are compounds found in legumes, wholegrains, nuts
and seeds. Not to worry: phytates can be inactivated
Animal foods that contain iron
by food preparation methods including soaking,
• 65g (21 ⁄ 8 oz) cooked beef, such as lean rump steak sprouting (germination) and fermentation, so
(provides 2.2mg of iron) choosing foods such as wholegrain sourdough bread
• 65g (21 ⁄ 8 oz) cooked lamb,such as lean rump steak (which has been fermented) and sprouted seeds will
(provides 2mg of iron) optimise your zinc uptake from meals. The following
• 80g (23 ⁄4 oz) cooked poultry, such as skinless grilled are good sources of zinc to include in your diet:
chicken breast (provides 0.6mg of iron)
Animal foods that contain zinc
Plant foods that contain iron
• 15g (1 ⁄ 2oz) fresh oysters (provides 55mg of zinc)
• 170g (6oz) firm tofu (provides 4.9mg of iron) • 65g (21 ⁄ 8 oz) cooked beef, such as lean rump steak
• 150g (51 ⁄ 2oz) legumes, including beans, peas, (provides 5.3mg of zinc)
chickpeas and lentils (provides 2–3mg of iron) • 65g (21 ⁄ 8 oz) cooked lamb, such as lean rump steak
• 100g (31 ⁄ 2oz) tempeh (provides 2.7mg of iron) (provides 3.8mg of zinc)
• 75g (21 ⁄ 2oz) cooked spinach (provides 2.7mg of iron) • 80g (23 ⁄4 oz) cooked poultry, such as skinless grilled
• 60g (2oz) rolled oats (provides 2.1mg of iron) chicken breast (provides 0.5mg of zinc)
• 150g (51 ⁄ 2oz) cooked quinoa (provides 1.9mg of iron)
Plant foods that contain zinc
• 30g (2oz) nuts, such as cashews (provides 1.5mg
of iron) • 170g (6oz) firm tofu (provides 2.9mg of zinc)
• 30g (1oz) seeds, such as pepitas (provides 2.2mg of zinc)
The body’s absorption of iron from plant foods
• 30g (1oz) nuts, such as cashews (provides 1.6mg of zinc)
can be boosted by ensuring iron-rich meals include
• 150g (51 ⁄ 2oz) cooked legumes, including beans, peas,
a good source of vitamin C, such as capsicums,
chickpeas and lentils (provides 1–1.5mg of zinc)
tomatoes or broccoli. Just as iron absorption by the
• 60g (2oz) rolled oats (provides 1.4mg of zinc)
body can be enhanced by vitamin C, it can also be
• 100g (31 ⁄ 2oz) tempeh (provides 1.1mg of zinc)
inhibited by phenolic compounds in coffee and black
tea, so avoid drinking these with your iron-rich main Pumpkin seeds (pepitas) are a good plant food source
meals to optimise iron absorption. of zinc, so get into the habit of sprinkling sprouted
pumpkin seeds on your meals to boost your zinc intake.
Iodine
Animal foods that contain iodine
The mineral iodine is important for thyroid function,
energy metabolism and cognitive function. Most • 100g (31 ⁄2oz) fresh oysters (provides 185mcg of iodine)
people get a significant proportion of their daily iodine • 250ml (9fl oz) cow’s milk (provides 60mcg of iodine)
intake from dairy foods, so if you’re ditching dairy – • 2 large eggs (provides 58mcg of iodine)
particularly cow’s milk – it’s important to make sure • 105g (31 ⁄2oz) canned pink salmon (provides 50mcg
you’re getting enough from other sources. Plant foods of iodine)
(with the exception of seaweeds) are a poor source of • 200g (7oz) natural yogurt (provides 24mcg of iodine)
iodine. A daily multivitamin supplement can be an easy
Plant foods that contain iodine
way to ensure you’re meeting your iodine needs, which
is particularly important if you’re planning a pregnancy. • ¼ teaspoon (1.5g) iodised salt (provides 66mcg
Speak to your GP or a dietitian for more information. of iodine)
Here are some good sources of iodine to incorporate • 2 slices (33g/11 ⁄4oz) wheat bread, fortified with iodised
into your diet: salt (provides 33mcg of iodine)

Simple swaps
Going flexitarian involves finding new plant-based favourites to replace
the animal products you might have once consumed every day. You
may not want to swap out every dairy product in your fridge for a vegan
equivalent just yet, but even one or two substitutions will help you towards
your personal flexitarian goal. Take a look at this list of healthy plant-based
options for common food and drink items to find the right products for you.
Dairy milk substitutes

Soy milk is made by blending boiled soy beans
with water and various additives, such as sugar
and calcium. Soy milk has a creamy texture and is
great for drinking straight or added to smoothies
or cereal. It is also good in tea or coffee as it
doesn’t split at high temperatures. For this reason,
it’s also a good choice for cooking and baking.
Soy milk is nutritionally the most similar to cow’s
milk, with around 7 grams of protein per 250ml
(9fl oz), but it doesn’t contain high amounts of
calcium, unless added by the manufacturer, so
be sure to check the label.
Unsweetened almond milk is a good alternative

to dairy milk in cooking and baking, as well as in
smoothies, on cereal, or drinking plain. However,
it might add a slight sweetness to savoury dishes
(despite the name). Almond milk is produced by
blending almonds with water. Not all almond
milks are fortified with calcium, so it’s important
to check the label. Unlike soy milk, almond milk
is not a good source of protein.
Unsweetened drinking coconut milk can be

drunk on its own, added to cereal, or used in
cooking. It is made by combining coconut
milk or cream with water, and is found with
other long-life milks in supermarkets. It is not
nutrient-rich unless fortified by the manufacturer.
Oat milk is made by blending soaked oats and

water. It has a slightly viscous texture and mild,
sweet taste. It is suitable for drinking plain, in
smoothies and in most cooked dishes, except
for those that need to be gluten-free. Oat milk
is a good source of fibre and also contains the
soluble fibre beta-glucan, which is clinically
proven to help reduce bad cholesterol levels.
It’s also a good option for people who have
soy or nut allergies.
Rice milk is just rice and water, and has a thin texture Meat and seafood substitutes
due to its low protein content. It’s a tasty addition in
Tofu is produced by curdling and pressing soy milk. It has
smoothies or on cereal due to its naturally sweet taste,
a neutral taste and absorbs the flavour of whatever it is
but it is a significant source of carbohydrates, containing
marinated or cooked with. Firm tofu is good for using in
about 30 grams per 250ml (9fl oz). It is another good
stir-fries and soups because it keeps its structure, while
option for people who have soy or nut allergies.
silken tofu is perfect for making sauces, dressings, and
smoothies because it is delicate and falls apart easily.
Butter substitutes Tofu is a good source of protein, iron, and zinc – and
Vegetable oil spreads are ideal for spreading, cooking, calcium too, if set with the addition of a calcium salt.
or baking. They are a good source of vitamin E, healthy
unsaturated fats (including omega-6), and are often Tempeh is a traditional Indonesian food that is made
fortified with vitamins A and D. It can be used as a by fermenting soy beans into a savoury cake form. It
substitute for butter weight for weight in recipes. If you has a strong nutty flavour and a chewy texture, making
are avoiding dairy, be sure to check the label as certain it a great addition to stir-fries. It is even higher in protein
brands contain milk solids. than tofu, and is a good source of iron and zinc.
Cheese substitutes Seitan is a non-soy product, made from vital wheat

gluten and water to form a dough which is usually shaped
Nutritional yeast offers a savoury cheese flavour to dishes
to resemble meat or seafood and then cooked. It has a
and is a useful cheese alternative for stirring through
meaty and chewy texture with a similar “bite” to chicken,
risottos and sauces, or for sprinkling over pasta. It is a
and can be used as a substitute for meat or fish in cooked
source of protein and fibre, and is fortified with B vitamins.
dishes. Seitan is a good source of protein, iron, and zinc.
Nut cheeses are a blend of nuts and water with a
non-dairy probiotic added to ferment the cheese. They
are great to use as spreads and to add to cooked dishes, As well as a plethora of commercial vegan
such as lasagne. cheeses that are now available in supermarkets,
you’ll also notice a variety of faux meat and seafood
products. These are usually highly processed and
full of artificial ingredients and aren’t essential to
You might have noticed the variety of commercial
a healthy flexitarian diet.
vegan cheeses available in your supermarket.
These are usually made with highly processed
ingredients, such as soy protein and starches, with
the addition of colours and flavours, and are not Egg substitutes
usually a good source of micronutrients. Of course,
Aquafaba is the liquid that chickpeas have been cooked
you might decide to include these faux cheeses
in, and includes the liquid from a can of chickpeas. It has
occasionally, but they aren’t essential components
emulsifying, binding, foaming, and thickening properties
of a healthy flexitarian diet.
and is the perfect substitute for egg whites in recipes
that call for beaten egg whites, such as meringues and
chocolate mousse. In general, three tablespoons of
Honey substitutes aquafaba is equal to one egg.
Agave nectar is a natural sweetener and has a similar
Chia seeds mixed with water are a good swap for eggs in
texture to honey. You can swap the honey quantity in
baking recipes, as the mixture works like a binding agent
a recipe for the same amount of agave.
similar to eggs. A mixture of one tablespoon of chia
seeds to three tablespoons of water is equal to one egg.
Rice malt syrup is made from brown rice, giving it a rich
flavour with a mild sweetness. It can be substituted for
Flax seeds and water can be used in the same way as
the same amount as honey in recipes.
chia seeds to replace egg, but this mixture has a stronger
and nuttier flavour.
Maple syrup has a slightly stronger flavour than agave
nectar or rice malt syrup. It is great for drizzling and
can be substituted for the same amount as honey in
recipes. Be sure to purchase pure maple syrup and
not an artificial “maple-flavoured” syrup. Maple syrup
can be quite expensive, but a little goes a long way.

The flexitarian storecupboard
The secret to any diet change is not to be caught short, or else you
can quickly revert to old ways. Flexitarianism is no different. Make sure
to keep your storecupboard well-stocked with items such as those listed
here, focusing on nutritious wholefoods in their natural, unprocessed
state wherever possible.
Baking ingredients Canned lentils are a nutritious replacement for minced

Baking powder and bicarbonate of soda for making meat in Italian recipes, such as spaghetti Bolognese, and
cakes, biscuits, brownies, and muffins. are perfect for salads, soups, and curries.
Cocoa or raw cacao powder to use in baked goods, Dried versions of the above legumes are cheaper
smoothies, or hot chocolate. than canned for when you have time to soak them
prior to cooking.
Flours such as wholemeal, plain, and self-raising
flours, plus gluten-free varieties (such as buckwheat) Green and yellow split peas to add a smoky flavour
if required. to soups and dhals.
Good-quality dark chocolate (either in block form Other legumes, such as mung beans, borlotti beans,
or as chips) to use in baking. If you’re limiting your dairy adzuki beans, black beans, moth beans, haricot beans,
intake, be sure to choose a vegan variety. pigeon peas, black-eyed beans, pinto beans and
soy beans, can be purchased as required and as
Sweeteners, including maple syrup, agave nectar, rice you grow more confident in trying out new foods
malt syrup, and raw brown sugar. and recipes.
Savoury staples Nuts, seeds, and dried fruits

A selection of dried herbs and spices are essential Almonds and cashews are storecupboard essentials, as
for everyday cooking. Useful ones to have on hand they are perfect for baking, making “cheese” fillings and
include bay leaves, pepper, cayenne pepper, cinnamon, nut milks and for plain old snacking.
coriander, cumin, curry powder, chilli, ginger, mustard
seeds, nutmeg, oregano, smoked paprika, salt, thyme, Chia seeds and flaxseeds can be added to porridge,
turmericn and rosemary. cereal, muesli, and smoothies. Mixed with water, they act
as an ideal egg replacment when baking.
Canned black beans and kidney beans are a good
meat alternative for homemade burgers, stews and Dried fruits, such as Medjool dates, raisins, figs and
Mexican-inspired dishes. apricots, come in handy when making muesli or baking,
and they make marvellous snacks, too.
Canned cannellini beans are perfect in soups, salads
or simply mashed with garlic, lemon, and herbs to use Pumpkin, sesame, and sunflower seeds are good
as a spread or dip. garnishes to keep on hand to add a crunch to salads,
soups, and stir-fries.
Canned chickpeas are an essential storecupboard item
in a flexitarian diet. Affordable and a great source of Walnuts, pecans, and pine nuts are delicious, especially
protein, they can be used to whip up a quick hummus when toasted first, and great to have on hand for
dip, to make falafels or as an addition to salads, pasta snacking and baking.
dishes and curries.
Oils Staples and condiments
Extra-virgin olive oil (preferably cold-pressed) is Canned staples such as whole and diced tomatoes,
perfect for drizzling over Mediterranean dishes and coconut milk, and coconut cream.
whisked into salad dressings. Extra-virgin olive oil has
a relatively high smoke point, so should not be used Dried staples such as nutritional yeast and breadcrumbs.
for frying.
Olives, pickled cucumbers, capers, sundried tomatoes,
Olive oil is better suited to quick frying and roasting than or preserved artichoke hearts to add flavour to meals.
extra-virgin olive oil (see above).
Sauces and pastes, including a good-quality homemade
Rapeseed oil is light and clear with a neutral flavour; it or shop-bought tomato sauce, a hot chilli sauce such
is a good choice for quick frying. as sriracha or sambal oelek, good-quality curry pastes,
tomato paste, harissa paste, Worcestershire sauce, fish
Coconut oil is great in curries and baked goods, sauce (vegan varieties are available), hoisin sauce, salsa,
but use in moderation as it is high in saturated fat. soy sauce, kecap manis (sweet soy sauce), and tamari
(Japanese soy sauce).
Sesame oil adds a nutty flavour to Asian dishes, and
is an excellent addition to marinades and sauces. Spreads such as peanut butter, almond butter, tahini,
Marmite, jams, marmalades, and mustard.
Sunflower and vegetable oils have a high smoke point
and are best used for deep-frying dishes. Soy milk or your other favourite plant-based
non-dairy milk, such as coconut, almond, or oat.
Grain-based foods
Vinegars for dressings and sauces, such as balsamic,
Grains such as brown rice, quinoa, bulgur, freekah,
apple cider, rice wine, and red wine vinegars.
wholegrain couscous, and pearl barley.
Rolled oats to make porridge, muesli, granola, and Frozen foods

baked goods. Frozen berries are just as nutritious as fresh berries
but with the convenience of staying fresher for longer.
Wholegrain sourdough bread to top with healthy Ensure you buy a brand that doesn’t add sugar – check
spreads or make sandwiches. the ingredients list on the packet if you are unsure.
Wholemeal dried pasta and ramen, soba, and Frozen vegetables, such as peas, sweetcorn, and
rice noodles for easy weeknight dinners. spinach, are handy for soups and stews.

Meal planning
A flexitarian diet is, of course, designed to be flexible. Nevertheless,
getting into the habit of meal planning will make meeting your goals
a lot easier. Put aside a little time each week to decide what you’re
going to cook (and whether they’ll include meat or fish) and you’ll
save time and effort in the long run.
Below is a sample weekly menu made up of recipes from this
book. Decide in advance which recipes will include animal
products, write up a shopping list for all the ingredients
you’ll need, and remember to include a nutritious snack or
two every day (such as a handful of nuts or a piece of fresh
fruit), and your week will be full of delicious healthy food. Freeze
any leftovers
and you’ll soon
have a freezer
Breakfast Lunch Dinner stocked with meals for
busy weeks when
Monday Wheat Grain Bircher Muesli Savoury Green Pancakes Rainbow Lentil your cooking time
Pots (page 64) can be made with Feta and Sprout Salad Meatballs with is limited.
in advance and will keep in the (page 88). These can be made Arrabbiata Sauce
fridge for quick breakfasts or over the weekend so they are (page 220)
snacks throughout the week. ready for weekday lunches.
Tuesday Spiced Apple and Mung Bean Quinoa Falafel with Black-eyed Bean Sliders
Muffins (page 58) are perfect for Mint Yogurt Sauce with Pico de Gallo
breakfast or snacks throughout (page 106) (page 94)
the week.
Wednesday Wheat Grain Bircher Muesli Mung Bean Gado Gado Butter Bean Enchiladas
Pots (page 64) (page 120) (page 204)
Thursday Curried Mung Bean Avocado Rainbow Bowl with Green Minestrone with Kale and
Toast (page 46) Sesame and Ginger Walnut Pesto (page 152), making a
Dressing (page 114) double batch for lunch tomorrow.
Friday Tropical Smoothie Bowl Green Minestrone with Kale Courgette, Herb and Lemon
(page 60) and Walnut Pesto (page 152), Tagine (page 184)
using leftovers from last
night’s dinner.
Saturday Black Bean Breakfast Avocado, Coriander and Brazilian Black Bean and Pumpkin
Tostadas (page 54) Lime Tabbouleh (page 124) Stew (page 160), making a double
batch for lunch tomorrow.
Sunday Wholemeal Pancakes with Brazilian Black Bean and Shaved Asparagus, Mint
Apple and Cinnamon (page 62) Pumpkin Stew (page 160), and Edamame Spaghetti
using leftovers from last (page 212)
night’s dinner.
Basics
There’s nothing quite like using your own
homemade basics when cooking. Make your own
stock, nut milk, yogurt, fresh pasta dough and
more with these essential recipes.
Simple Vegetable Stock
This light and flavourful vegetable stock blends well with all
manner of other ingredients, making it the perfect base for
any soup or sauce.
makes 4 litres (7 pints) prep 15 mins cook 2 hours
1 In a large stockpot or deep-sided large pan, combine the leeks, onions, 2 large leeks, halved lengthways,
carrots, celery, button mushrooms, bay leaf, flat-leaf parsley, thyme, washed, and cut into 2.5cm (1in)
peppercorns and tamari. Cover with the filtered water. chunks
2 large brown onions, root end
2 Set the pan over a high heat, bring to the boil, cover, reduce the heat trimmed and cut into 2.5cm (1in)
to a gentle simmer and cook for 2 hours. chunks
4 carrots, scrubbed and cut into
3 Cool completely; strain and discard the vegetables, herbs and spices;
2.5cm (1in) chunks
and pour the stock into glass jars or BPA-free containers for storage.
Stock will keep in the fridge for up to 7 days or in the freezer for up 8 large sticks celery, cut into
to 3 months. 2.5cm (1in) chunks
140g (5oz) button mushrooms, sliced
1 bay leaf
30g (1oz) fresh flat-leaf parsley leaves
and stems
3 sprigs thyme
1 tsp whole black peppercorns
2 tbsp tamari or soy sauce
4 litres (7 pints) filtered water
Why not try...

For Mushroom Stock, sauté the leeks, carrots and
celery in 2 tbsp extra-virgin olive oil for 15 minutes
or until golden. Add 140g (5oz) sliced chestnut
mushrooms and 25g (scant 1oz) dried porcini
mushrooms to the pan along with raw, unpeeled
onions when you add water, and proceed as directed.
Vegan Ramen Stock
This stock is light and fragrant, and will provide the perfect
base for ramen. Charring the onion and ginger will increase
their flavour profiles. Do it over an open flame or in a dry
pan over a high heat.
makes 1.4–1.7 litres (21 ⁄ 2 –23 ⁄4 pints) prep 15 mins cook 45 mins
1 Heat the vegetable oil in a large pot over a medium-high heat. Add 2 tbsp vegetable oil
the onion, celery, ginger, leeks, carrots, and garlic. 1 large onion, roughly chopped
2 celery stalks, roughly chopped
2 Stirring constantly, cook for 10 minutes to caramelize the vegetables.
5cm (2in) knob ginger, sliced
3 Add the water and bring to the boil over a high heat. Add the button 2 leeks, sliced and washed
mushrooms and spring onions, lower the heat to a simmer, and cook
2 large carrots, roughly chopped
for 30 minutes.
(no need to peel)
4 Allow to cool to room temperature, or overnight in the fridge to allow 6–8 medium cloves of garlic, crushed
maximum infused flavour. Strain the stock and discard the solids. Stock 2 litres (31⁄2 pints) water
will keep in the fridge for up to 7 days or in the freezer for up 175g (6oz) button mushrooms,
to 3 months. roughly chopped
1 bunch spring onions (6–8 stems),
roughly chopped
Basics 31
Fresh Pasta Dough
You can easily make your own fresh pasta dough with or without
eggs. For added flavour and a pretty golden colour, try saffron or
tomato paste – or both. Use a pasta machine to roll the dough if
you have one, but a rolling pin also works well if you don’t.
serves 4 prep 30 mins cook 3 mins
1 In a small bowl, whisk the extra-virgin olive oil into the warm water. Then, 2 tbsp extra-virgin olive oil
whisk in the tomato puree and/or saffron (if using). 240ml (8fl oz) warm water
1 tsp tomato puree and/or a pinch
2 In a large bowl, stir together the flour and salt. Mound the flour mixture
of saffron crushed in a mortar and
on a wooden board or clean kitchen worktop, and make a well in the
pestle (optional)
centre. Pour the olive oil–water mixture into the well.
450g (1lb) plain flour, plus more
3 Using a fork, slowly whisk the flour mixture into the olive oil mixture, a for kneading
little at a time, until nearly all has been incorporated. Knead by hand for ⁄2 tsp sea salt
1
about 5 minutes, sprinkling your work surface with flour as you work. If
the dough seems dry, add more water, a few drops at a time. When
you’ve finished kneading, you should end up with a pliable ball of dough
that’s firm, yet springy when pressed.
4 Wrap the ball of dough in cling wrap, and rest at room temperature for
20 minutes. Meanwhile, prepare the pasta machine or dust a rolling pin
and work surface with flour.
5 Using your fingers, press the dough into a rectangle. Follow the
instructions that came with your pasta machine, rolling the dough until
it’s thin but no longer opaque. Or use a rolling pin to roll the dough into
a large rectangle, turning it a quarter-turn clockwise with each roll and
flipping it over several times. Dust the board with flour frequently to
prevent sticking.
6 Cut the pasta sheets into your desired shape, or fill, and cook in boiling,
well-salted water for about 3 minutes or until tender. Serve immediately
with your favourite sauce.
Make it vegetarian
Replace 240ml (8fl oz) warm

water with 4 eggs. Mix the eggs
with the olive oil in
Step 1 and pour the mixture into
the well in Step 2.
Basics 33
Pie Pastry
This easy pastry comes together quickly in the food processor.
It yields a flaky, tender pie crust and works equally well for
both sweet and savoury recipes.
makes 2 crusts for a deep-dish pie prep 10 mins, plus 30 mins chilling time cook none
1 In a food processor fitted with a metal blade, pulse the flour and salt 375g (13oz) unbleached plain flour
several times to combine. 1½ tsp sea salt
12 tbsp vegetable oil spread, partially
2 Add half of the vegetable oil spread cubes, pulse 5 or 6 times, and
frozen, cut into small cubes (or solid
process for 5 seconds. Add remaining vegetable oil spread and pulse
coconut oil)
until the mixture forms small, pea-sized pieces.
120–150ml (4–5fl oz) iced water
3 Transfer the flour mixture to a large bowl. Pour a few tablespoons of iced
water over the flour mix, and quickly toss with a large kitchen fork to
combine. Continue adding the water and tossing until the mixture just
comes together and then use the heel of your hand to press the dough
against the sides of the bowl to form a moist, cohesive ball.
4 Separate the dough into two equal pieces, wrap in cling film and use
your hands to flatten each piece into a 12cm (5in) disc.
5 Chill the dough for 30 minutes and proceed as directed in your recipe.
Make it vegetarian
Instead of vegetable oil spread

or coconut oil, simply use
dairy butter.
Basics 35
Nut Milk
Once you’ve tasted homemade nut milk, you’ll never
go back to shop-bought.
serves 4 prep 5 mins, plus overnight soaking time cook none
1 Soak almonds in cold water overnight. 140g (5oz) raw almonds, hazelnuts
or cashews
2 Discard the soaking water, rinse the nuts well and drain. 960ml (13⁄4 pints) filtered water
2 or 3 pitted Medjool dates
3 In a high-speed blender, process the nuts along with the filtered water,
Medjool dates, vanilla extract and cinnamon until smooth. 1 tsp vanilla extract
⁄2 tsp ground cinnamon
1
4 Using a nut milk bag or muslin bag, strain the solids from the milk into
a clean glass jar.
5 Refrigerate the milk for up to 4 days. Shake well before using.
Why not try...

For Chocolate Nut Milk, add 25g (scant 1oz) raw
cacao and 1 tbsp agave nectar to the blender
with the other ingredients.
Nut Butter
When properly soaked, dried nuts are easy to turn into delicious
nut butter. Far better than anything from the supermarket, this
nut butter is packed with healthy fat, protein and energy.
makes about 30 servings of 2 tbsp prep 10 minutes, plus overnight soaking time cook none
1 Soak nuts in cold water overnight. 500g (1lb 2oz) raw nuts
4 tbsp coconut oil, melted
2 Discard the soaking water, rinse the nuts well and drain. In a food
⁄8 tsp sea salt
1
processor fitted with a metal chopping blade, pulse the nuts until they
resemble flour.
3 Add the coconut oil and sea salt, and process, stopping to scrape down
the sides of the bowl as needed, until the nut butter has reached your
desired consistency.
4 Transfer the nut butter to a glass jar, seal tightly, and store in the fridge
for up to 6 months.
Nut Cheese
If you’re cutting back on dairy, nut cheese – which can
be spreadable or hard in texture – is a tasty substitute.
makes about 250g (9oz) prep 15 minutes, plus overnight soaking time cook none
1 Soak nuts in cold water with 1 tsp of sea salt overnight. 150g (51⁄2oz) raw cashews or almonds
11⁄8 tsp sea salt
2 Discard the soaking water, rinse the nuts well and drain. In a high-speed
180ml (6fl oz) water
blender, process the nuts, coconut oil, lemon juice, garlic and 1 ⁄ 8 tsp of
sea salt for 5–7 minutes, or until smooth. 2 tbsp coconut oil, melted
3 tsp lemon juice
3 Transfer the mixture to a nut milk bag, or a colander lined with
1 garlic clove
cheesecloth, press down on the solids or squeeze to remove the
excess liquid, and form the cheese into a ball.
4 Serve immediately, for a creamier cheese. For a harder cheese, chill

in the fridge for 24 hours before serving.
Basics 37
Yogurt
Tangy, silky yogurt is easy to make and much healthier than shop-
bought versions. Add soaked and dried nuts or unsweetened, flaked
coconut, and season with cinnamon and nutmeg for a nutritious snack.
serves 8 prep 2 mins cook 24 hours
1 In a medium saucepan over a low heat, heat the milk for about 950ml (13⁄4 pints) organic, raw or
10 minutes, or until it reaches 80°C (175°F). Use a thermometer. If you’re lightly pasteurised unhomogenised
using raw milk, heat it to 40°C (100°F). whole milk
60ml (2fl oz) organic commercial
2 Remove from the heat, and allow the milk to cool for about 10 minutes, yogurt
or until it reaches 40°C (100°F).
3 Place the commercial yogurt in a 1-litre (13 ⁄4 pint) glass jar with a
tight-fitting lid, and fill the jar with warm milk, leaving 2.5cm (1in) space
at the top.
4 Place the jar in a yogurt maker or a dehydrator set to 40°C (100°F),

or in the oven with the light on for 24 hours.
5 Allow the yogurt to cool in the fridge.
Make it vegan
Substitute one 400ml (14fl oz)

can of coconut milk for the
organic whole milk. Shake the
can vigorously before opening.
Add 1 probiotic capsule to the
coconut milk, and culture
as directed.
Vegan Mayonnaise
You can easily find vegan mayonnaise at the supermarket, but this simple
recipe will have you making your own in no time! The soy milk helps with
thickening, allowing you to replicate the smooth texture of mayonnaise.
makes 250ml (9fl oz) prep 5 mins cook none
1 Combine all the ingredients except the oil in a high-speed blender and 120ml (4fl oz) unsweetened soy milk
blend on high for 1 minute. 1 tsp apple cider vinegar
juice of 1⁄2 lemon (1 tbsp)
2 Reduce the speed to low and slowly pour in the oil until the mixture
begins to thicken. ⁄2 tsp agave nectar (or sweetener
1
of your choice)
3 Taste the mayonnaise and adjust accordingly. Add more oil for a ⁄2 tsp Dijon mustard
1
creamier mayonnaise, or add more mustard, agave nectar, vinegar

⁄4 tsp salt
3
or salt to taste.
250ml (9fl oz) grapeseed oil (or any
neutral-tasting vegetable oil)
Why not try...

You can also try using silken tofu to make vegan mayonnaise.
Replace the soy milk in this recipe with 225g (8oz) silken
tofu and use only 3 tbsp grapeseed oil. Drain the tofu and
transfer to a blender. Add the remaining ingredients and
blend until smooth and creamy.
Basics 39
Tofu
While widely considered a health food, tofu is a staple of both
vegetarian and Japanese diets. You can find tofu in many different
varieties: silken, soft, firm and extra firm. Tofu is made from mature
soy beans that have been dried (known as daizu), as well as nigari,
which acts as a coagulant (solidifier). If you’d like fresh firm tofu
to add to your flexitarian meals, simply follow these steps.
makes 400g (14oz) prep 1 hour, plus overnight soaking time cook 20 mins
1 In a large bowl filled with 1 litre of water, soak the dried soy beans 200g (7oz) dried soy beans
overnight, about 8–12 hours. 2 tsp nigari (found in Japanese
supermarkets or health food stores)
2 In a food processor, grind the soy beans and soaking water for
2 minutes, or until fine.
3 In a large pan over a medium heat, bring 1.2 litres (2 pints) of water to
the boil. Add the ground soy beans and stir continuously with a wooden
spatula. Just before the mixture comes to the boil, reduce the heat to
low and cook, stirring continuously, for 8 minutes.
4 Line a colander with finely woven cotton cloth, and place over a large
pan. Strain the mixture through the cloth, and discard the solids.
5 Cook the soy milk strained into the pan over a low heat, stirring
continuously with the wooden spatula. When the temperature registers
between 66–68°C (151–154°F), remove the pan from the heat.
6 In a small bowl filled with 6 tablespoons of lukewarm water, dissolve

the nigari.
7 Add half of the nigari mixture to the soy milk, stirring with the spatula
in a whirlpool pattern. While the soy milk is swirling, add the remaining
nigari mixture, stirring gently afterwards in a figure-of-eight pattern. You
should notice the soy milk beginning to coagulate. Cover the pan, and
leave to stand for 15 minutes.
8 Line a colander with a tightly woven cotton cloth (don’t reuse the
previous one), and set over a bowl that can support it. With a soup ladle,
gently transfer the coagulated soy milk to the cloth-lined colander.
9 Fold the cloth over top of the coagulated soy milk, and place a weight
on top. Leave to stand for 15 minutes.
10 Remove the weight and gently transfer the bowl to a sink filled with
cold water to cool. Once chilled, unfold the cloth, and gently lift out the
finished tofu.
11 Use the tofu immediately, or store in an airtight container with fresh,

cold water in the fridge for up to 1 week.
Basics 41
Béchamel Sauce
Smooth béchamel is the perfect choice when a creamy sauce
is desired. A hint of onion, clove and nutmeg adds just a bit
of spice to this delicious and versatile sauce.
makes 480ml (16fl oz) prep 5 mins cook 10–15 mins
1 Heat the grapeseed oil in a small saucepan over a medium–high heat. 4 tbsp grapeseed oil
Add the flour all at once and stir vigorously with a whisk. 3 tbsp plain flour
600ml (1 pint) unflavoured non-dairy
2 When the flour mixture is golden and begins to smell nutty (but before
milk, preferably soy or rice
it browns, about 2 minutes), add the non-dairy milk, continuing to whisk
vigorously to prevent lumps. ⁄4 small onion, studded with
1
1 whole clove
3 Add the clove-studded onion and bay leaf, reduce the heat to low, and 1 bay leaf
cook, stirring frequently, for about 10 minutes or until the sauce thickens.
⁄4 tsp sea salt
1
4 Remove from the heat, and stir in salt, black pepper and nutmeg. Taste pinch freshly ground black pepper
and adjust seasonings. pinch freshly grated nutmeg
5 Strain the sauce through a fine-mesh sieve to remove any solids, and
use immediately.
Make it vegetarian
If you’d like a dairy béchamel

sauce, replace the grapeseed oil
with butter and the non-dairy
milk with cow’s milk.
Mushroom Gravy
This rich, brown, flavourful gravy never disappoints. Using a deep,
wondrous mushroom stock (see page 30) and taking time to cook
the roux without burning it are the secrets to this great gravy.
makes 960ml (13 ⁄4 pints) prep 10 mins cook 30 mins
1 Heat 3 tablespoons of the grapeseed oil in a medium frying pan over a 5 tbsp grapeseed oil
medium–high heat, until it shimmers (but before it begins to smoke). Add the 2 medium shallots, finely chopped
shallots and cook, stirring occasionally, for about 5 minutes or until softened.
1 clove garlic, smashed and
finely chopped
2 Add the garlic, both lots of mushrooms, and cook, stirring often, for
10 minutes or until the mushrooms have released their liquid. 225g (8oz) chestnut mushrooms,
thinly sliced
3 Add the mushroom stock and tamari, reduce the heat to medium, and 225g (8oz) shiitake mushrooms,
cook, stirring occasionally, while you make the roux. thinly sliced
960ml (13⁄4 pints) Mushroom Stock
4 In a small pan over a medium heat, heat the remaining 2 tablespoons of
(see page 30)
grapeseed oil. Whisk in the flour and cook, stirring frequently, for about
10 minutes or until the mixture is a rich brown colour. 1 tbsp salt-reduced tamari or soy
sauce
5 Whisk the roux into the mushroom mixture, and cook for a further 3 tbsp plain flour
5–10 minutes or until the gravy is as thick as you like it. Stir in bourbon 1 tbsp bourbon (optional)
(if using) and black pepper, and serve immediately. This gravy will keep
⁄2 tsp freshly ground black pepper
1
in a tightly sealed container in the fridge for 3 days.
Tomato Sauce
This simple, fresh-tasting tomato sauce comes together in minutes.
Use the best-quality canned tomatoes you can find for this quick
and easy sauce that’s perfect with pasta or as a base for soup.
makes 840ml (11 ⁄ 2 pints) prep 5 mins cook 15 mins
1 Heat the olive oil in a large saucepan over a medium–high heat. When 2 tbsp extra-virgin olive oil
the oil is shimmering (but before it begins to smoke), add the garlic and 2 cloves garlic, peeled, smashed
salt. Cook, stirring, for 30 seconds, to allow the garlic to release its and finely chopped
fragrance without browning.
⁄2 tsp sea salt
1
2 Add the tomatoes with their juice and the white wine to the pan, and 2 (400g) cans peeled tomatoes,
cook for 5 minutes. with juice
4 tbsp dry white wine
3 Using a potato masher or a large fork, crush the tomatoes. Reduce the
4 leaves fresh basil, torn
heat to medium and cook, stirring occasionally, for a further 10 minutes.
⁄4 tsp freshly ground black pepper
1
4 Stir in the basil and black pepper, and remove from the heat.
5 Use immediately, or pour into freezer-safe containers with 2.5cm (1in)

headspace and freeze for up to 3 months.
Basics 43
Breakfasts
Break up your usual breakfast routine with these
delicious, modern recipes. Some are perfect for
leisurely brunches, while others can be made
ahead for a no-fuss midweek breakfast.
Curried Mung Bean
Avocado Toast
Sprouts and mung beans elevate avocado toast to the next
level of tasty. The hint of curry flavour adds extra depth to
the creamy, smooth avocado.
makes 3 prep 10 mins cook 4 mins
1 In a frying pan over a medium-low heat, toast the bread for 2 minutes 3 slices of sourdough or wholewheat
on each side, or until brown and crisp. Remove from the frying pan bread
and let cool slightly. 1 ripe avocado
175g (6oz) cooked mung beans
2 Cut the avocado in half and remove the pit. Scoop the flesh from one
half and add to a medium mixing bowl. Mash the avocado half with
1
⁄2 tsp curry powder
a potato masher. pinch of turmeric
salt and freshly ground black pepper
3 Stir in the mung beans, curry powder, and turmeric. Season with salt
and pepper to taste. Spread the avocado mixture evenly over the 45g (11⁄2oz) sprouted mung beans
slices of toast. (beansprouts)
3 tbsp chopped chives
4 Remove the flesh from the remaining avocado half and slice thinly.
Arrange equal amounts on each slice of toast.
5 Place on serving plates and sprinkle with the beansprouts and chives.
Serve immediately.
Make it with meat
Crumble 2 rashers of cooked

crispy bacon into the avocado–
mung bean mixture.
Breakfasts 47
Lentil Cream Cheese
Tartines
Flavoured cream cheese is very easy to make at home. Adding
lentils, chives and lemon zest provides texture and some extra
protein to this simple breakfast dish.
1 Preheat the oven to 150°C (300°F). Arrange the slices of bread on 6 slices wholewheat bread
a baking sheet. Toast for 5 minutes, turn over, and toast for another 225g (8oz) cream cheese, softened
5 minutes until crisp and golden.
100g (31⁄2oz) cooked brown lentils
2 Meanwhile, to make the cream cheese spread, in a food processor 2 tbsp chopped chives
blend the cream cheese, lentils, chives, and lemon zest until thoroughly zest of 1 lemon
combined. Season with salt and pepper to taste. Spread the mixture
evenly over the slices of toast.
3 tsp olive oil
3 In a non-stick frying pan, heat 1 teaspoon of oil over a medium-low 6 large eggs
heat until shimmering. Crack 2 eggs into the frying pan and cook for 115g (4oz) watercress
2–3 minutes until the whites are set but the yolks are runny. Place each
egg atop a slice of toast then repeat with the remaining 4 eggs. Top
each tartine with watercress and serve immediately.
Make it vegan
Use a nut cheese (see page

37) instead of cream cheese
and omit the eggs from
this recipe.
Make it with fish
Top each tartine with 30g (1oz)

thinly sliced smoked salmon.
Breakfasts 49
Roasted Tomato and
Chickpea Frittata
Frittatas are a wonderful way to feed a crowd for breakfast
or brunch. Chickpeas add an unexpected twist and extra
body to this morning classic.
1 Preheat the oven to 200°C (400°F). On a baking tray, toss the tomatoes, 450g (1lb) baby plum tomatoes
garlic, and thyme in the oil. Spread in an even layer and roast for 1 garlic clove, finely chopped
10 minutes. Discard the thyme. Let cool slightly.
2 sprigs of thyme
2 Meanwhile, in a large mixing bowl whisk together the eggs, double 1 tbsp olive oil
cream, and chives. Season with salt and pepper. 10 large eggs
2 tbsp double cream
3 Heat a 25cm (10in) cast-iron or ovenproof frying pan over a medium
heat. Transfer the tomatoes to the frying pan. Add the spinach and 2 tsp chopped chives
cook for 1–2 minutes until the spinach slightly wilts. Add the chickpeas salt and freshly ground black pepper
and stir to combine. Spread the mixture evenly across the frying pan. 85g (3oz) baby spinach
350g (12oz) cooked chickpeas
4 Pour the egg mixture over the tomatoes, spinach, and chickpeas. Cook
uncovered for 2–3 minutes, until the edges of the egg begin to set.
Transfer the frying pan to the oven and cook uncovered for an additional
8–10 minutes, until the edges are firm but the centre is still slightly
springy. Serve immediately.
Why not try...

For a creamy tang, sprinkle 115g (4oz) goat’s
cheese over the egg mixture before baking.
Make it with meat
Add 140g (5oz) finely diced

cooked ham or chicken
sausage to the frying pan with
the chickpeas in step 3.
Breakfasts 51
Spinach and Artichoke
Quiche
This tasty quiche uses amaranth flour for a delicious crust
and is ideal for a healthy and filling brunch. For best results,
use artichokes that have been preserved in oil instead of those
canned in water or brine.
1 Preheat the oven to 200°C (400°F/Gas 6). Grease a 22cm (9in) loose- For the pastry
bottomed flan tin and set aside. For the pastry, place both lots of flour, 70g (21⁄4oz) amaranth flour
almonds, and salt in a large bowl and mix well until combined. In a small
bowl, whisk together the oil and 3 tablespoons of water. Make a well in 45g (11⁄2oz) tapioca flour
the centre of the dry ingredients and pour the oil mixture in. Bring or cornflour
together to form a light and sticky dough, adding more water, a little 30g (1oz) ground almonds
at a time, if needed. ⁄4 tsp salt
1
3 tbsp sunflower oil

2 Roll out the dough between two sheets of cling film and use to line the
prepared tin, making sure it forms a good side to the case. Prick the For the filling
bottom of the pastry with a fork. Place in the oven and blind bake for 1 tbsp olive oil
about 10 minutes. Then remove from the heat and set aside. Reduce
1 garlic clove, crushed
the oven temperature to 180°C (350°F/Gas 4).
110g (33⁄4oz) onion, finely chopped
3 For the filling, heat the oil in a large saucepan over a medium heat. Add 140g (5oz) spinach
the garlic and onions and cook for about 3–5 minutes or until the onions
4–5 artichoke hearts, drained and
are translucent. Then add the spinach and cook for a further 2–3 minutes
roughly chopped
or until it has wilted. Remove from the heat and set aside.
60g (2oz) goat’s cheese
4 For the custard, place the eggs, yolks, and milk in a large bowl. Season For the custard
with 1 ⁄4 teaspoon salt and a good grinding of pepper. Whisk until well
2 large eggs
combined. Spoon the onion and spinach mixture into the pastry case,
making sure it covers the bottom. Spread out the artichoke hearts on 2 egg yolks
top in a single layer and pour over the custard. Crumble the cheese and 250ml (9fl oz) whole milk
sprinkle over the custard.
salt and freshly ground
black pepper
5 Bake the quiche in the oven for about 40 minutes or until the custard
has set and the top is golden. Remove from the heat and leave to cool
slightly before cutting into wedges to serve. This quiche can be served
warm or at room temperature.
Breakfasts 53
Black Bean Breakfast
Tostadas
These crunchy fried tortillas are topped with creamy
scrambled eggs and spicy, savoury black beans for an
irresistible Mexican-style breakfast.
1 Preheat the oven to 170°C (325°F). In a medium frying pan, heat the 1 tbsp olive oil
oil over a medium-low heat. Add the onion and cook for 5 minutes, 1 small onion, finely diced
or until translucent. Add the jalapeño and garlic and cook for an
1 jalapeño, deseeded and finely
additional 2–3 minutes.
diced
2 Add the black beans, cumin, and chipotle chilli powder and stir to 1 garlic clove, finely chopped
coat. Add the stock, bring to the boil, then reduce to a simmer and 350g (12oz) cooked
cook for 5 minutes, or until the liquid reduces. Season with salt black beans
and pepper to taste.
1 tbsp ground cumin
3 Meanwhile, arrange the tostada shells on a baking tray in an even 1 tsp chipotle chilli powder
layer, with their edges slightly overlapping. Bake for 2–3 minutes until 120ml (4fl oz) vegetable stock
warmed through. salt and freshly ground
black pepper
4 In a small mixing bowl, whisk together the eggs and double cream.
4 corn tostada shells
In a non-stick frying pan, over a medium-low heat, scramble the eggs
to the desired consistency. 4 large eggs
⁄2 tbsp double cream
1
5 To assemble, spread equal amounts of the black bean mixture on the 115g (4oz) feta cheese
tostada shells. Top with equal amounts of scrambled eggs. Sprinkle
a quarter of the feta on each tostada, then garnish with coriander and sprigs of coriander,
hot sauce. Serve immediately. to garnish
hot sauce, to garnish
Why not try...

For a boost of healthy fats, top each tostada
with wedges of sliced avocado. Make it vegan
Instead of eggs and double

cream, scramble 225g (8oz)
firm tofu with salt and pepper.
For the feta, use a nut cheese
(see page 37).
Make it with meat
Crumble 1 rasher of crispy

bacon over the beans as you
assemble the tostadas.
Breakfasts 55
Asparagus and Green
Lentils with Poached Egg
This impressive-looking brunch dish couldn’t be easier to prepare.
The yolk from the poached egg makes a luxurious sauce for the
roasted asparagus and lentils.
1 Preheat the oven to 180°C (350°F). Toss the asparagus with 1 450g (1lb) fine asparagus, woody
tablespoon of oil. Arrange on a baking tray in a single layer and season ends trimmed
with salt and pepper. Roast for 10 minutes, or until tender. 2 tbsp olive oil
2 Meanwhile, to make the dressing, in a medium bowl combine the red
black pepper
wine vinegar, Dijon mustard, thyme, and remaining 1 tablespoon of oil.
Whisk until emulsified. Add the lentils and stir to combine. Set aside and 21⁄2 tbsp red wine vinegar
let the lentils absorb the dressing. 1 tbsp Dijon mustard
⁄4 tsp chopped thyme
1
3 To poach the eggs, fill a large saucepan with water, about 4cm (11 ⁄ 2in)
deep. Bring to the boil then reduce to a simmer. Add the white vinegar. ⁄8 tsp of white vinegar
1
One at a time, crack each egg into a ramekin and gently tip it into 400g (14oz) cooked
the water. Cook for 3 minutes. Drain and place on a plate lined with green lentils
kitchen paper. 4 large eggs
4 To serve, divide the asparagus among 4 plates and top each with the
lentils. Place 1 poached egg atop the lentils. Season with pepper and
serve immediately.
Make it with meat
Add 1 slice of Parma ham or

a rasher of crispy bacon to
each plate.
Breakfasts 57
Spiced Apple and Mung
Bean Muffins
Mung beans pureed with apple sauce make for one of the moistest
muffins you’ll ever taste and provide protein and fibre for a filling
on-the-go breakfast.
1 Preheat the oven to 175°C (350°F). In a food processor, combine the 150g (51⁄2oz) unsweetened
apple sauce, mung beans, and agave. Purée until smooth. apple sauce
2 In a large mixing bowl, whisk together the wholemeal flour, plain flour,
2 tbsp agave nectar
baking powder, cinnamon, and nutmeg.
100g (31⁄2oz) wholemeal flour
3 In a medium mixing bowl, add the egg, brown sugar, almond milk, and 100g (31⁄2oz) plain flour
apple sauce-mung bean mixture. Whisk until thoroughly combined.
2 tsp baking powder
4 Add the bean mixture to the flour mixture and stir until no streaks of 1 tsp cinnamon
dry ingredients remain. Gently fold in the diced apples until combined. pinch of ground nutmeg
1 large egg
5 Line a 12-cup muffin pan with paper liners. Place 2 tablespoons of the
100g (31⁄2oz) light brown sugar
mixture into each cup. Sprinkle the top of each muffin with 1 teaspoon
of oats. Bake for 20–25 minutes until set, and a skewer inserted into 80ml (3fl oz) unsweetened
the centre of the muffin comes out clean. Let rest for an hour before almond milk
serving. Store in an airtight container for up to 2 days. 1 medium Granny Smith apple,
peeled, cored, and finely diced
20g (3⁄4oz) rolled oats
Make it vegan
Substitute half a mashed

banana for the egg.
Breakfasts 59
Tropical Smoothie Bowl
The bright flavours of pineapple and mango are complemented
by velvety white beans and banana in these beautiful,
protein-rich bowls.
makes 2 prep 10 mins cook none
1 Withhold a bit of mango, pineapple, and banana for the garnish. In a 175g (6oz) diced mango
blender, add the remainder of the fruit, along with the honey, yogurt, 200g (7oz) diced pineapple
and cannellini beans. Purée until completely smooth.
1 banana, sliced
2 Divide the smoothie between 2 bowls, and garnish with toasted 1 tbsp honey or agave nectar
coconut, chia seeds, and the reserved mango, pineapple, and 200g (7oz) yogurt (see page 38)
banana. Serve immediately.
85g (3oz) cooked cannellini beans
15g (½oz) toasted coconut,
to garnish
2 tsp chia seeds, to garnish
Make it vegan
Use a vegan yogurt alternative,

such as coconut yogurt
(see page 38), rather than
dairy yogurt.
Breakfasts 61
Wholemeal Pancakes with
Apple and Cinnamon
Wholemeal flour gives these pancakes a rustic texture
and nutty flavour, while apple adds sweetness and moisture.
makes 8 prep 15 mins cook 6 minutes
1 In a large bowl, whisk together the wholemeal flour, baking powder, sugar, 150g (51⁄2oz) wholemeal flour
cinnamon, and salt. In a small bowl, beat together the egg and milk. 1 tsp baking powder
1 tbsp sugar
2 Make a well in the centre of the dry ingredients and pour in the milk
mixture, whisking to combine. Once it is completely mixed, add the ⁄2 tsp ground cinnamon
1
cooled, melted butter and whisk again. Gently fold in the grated apple. ⁄8 tsp fine sea salt
1
1 large egg
3 In a large non-stick frying pan, melt a little butter over a medium heat.
Spoon small amounts of batter into the hot pan, to create pancakes 160ml (51⁄2fl oz) whole milk
about 10cm (4in) across. Use the back of the spoon to smooth over the 1 tbsp unsalted butter, melted and
tops of the pancakes. cooled, plus extra for frying
1 apple, peeled, cored, and finely
4 Cook for 3 minutes over a medium-low heat, until they look set around grated
the edges. Carefully turn over and cook for another 2–3 minutes. Serve
immediately with maple syrup and apple slices (if using), pan-fried in To serve
butter and finished with lemon juice. maple syrup
a few apple slices (optional)
lemon juice (optional)
Make it vegan
Mix together 1 tbsp chia seeds

with 3 tbsp warm water, let it
sit for 15 minutes and use this
instead of the egg in step 1.
Instead of dairy milk and
butter, use soy milk and
vegetable oil spread.
Breakfasts 63
Wheat Berry Bircher
Muesli Pots
Perfect for spring or summer, these bircher muesli pots replace
the traditional oats with wheat berries that add a delicious nutty
flavour and texture.
serves 4 prep 25 mins, plus overnight soaking and cooling cook 30 mins
1 Place the wheat berries in a large bowl, cover with water, and leave to 120g (41⁄4oz) uncooked wheat berries
soak overnight or for up to 8 hours. Then drain well, rinse under running 250g (9oz) blueberries
water, and drain again.
250g (9oz) strawberries, hulled
2 Place the wheat berries in a large saucepan, cover with plenty of water, 400g (14oz) yogurt (see page 38)
and bring to the boil. Then reduce the heat to a simmer, cover, and cook 4 tbsp sunflower seeds,
for 30 minutes or until the wheat berries are tender. Remove from the plus extra to serve
heat, drain any remaining water, and leave to cool completely.
4 tbsp honey, plus extra
to serve
3 Meanwhile, wash the blueberries and place them in a separate
bowl. Wash the strawberries and cut them into thin slices. Add them
to the blueberries and toss to mix. Once cooled, place the wheat
berries, yogurt, sunflower seeds, and honey in a large bowl. Mix until
well combined.
4 Divide half the wheat berries and yogurt mixture equally between
4 serving bowls, glasses, or jars. Top with a layer of half of the
strawberries and blueberries. Repeat the process adding one more
layer of yogurt and fruit. Sprinkle over some sunflower seeds and add
a drizzle of honey before serving.
Why not try...

Try adding raspberries and blackberries in
place of the blueberries and strawberries.
Make it vegan
Substitute the dairy yogurt for

a vegan alternative, such as
coconut yogurt (see page 38),
and use maple syrup or agave
nectar instead of honey.
Breakfasts 65
Snacks, Dips,
and Light Bites
Sometimes you need a little something small to tide
you over between main meals. These nutritious small
bites are perfect for snacking, enjoying as appetizers, or
serving as finger food to guests.
Raw Energy Bars
Mix and match the dried fruits and seeds in these healthy
energy bars as you like, but keep the quantities the same.
makes 16 prep 10 minutes, plus 4 hours chilling time cook none
1 Put the dates and prunes in a heatproof bowl and cover with hot water. 150g (51⁄2oz) pitted Medjool dates,
Leave to soak for 5 minutes. Put the hazelnuts in a food processor and roughly chopped
pulse until they are broken up into pieces. 100g (31⁄2oz) pitted prunes, roughly
chopped
2 Drain the dates and prunes and loosely squeeze them dry, leaving them
60g (2oz) raw hazelnuts
still damp. Place them in the food processor with the hazelnuts and add
all the remaining ingredients. 60g (2oz) buckwheat flour
50g (13⁄4oz) raw sliced almonds
3 Process the mixture until it is well combined, the nuts and seeds are in
30g (1oz) unsweetened
small pieces, and the mixture begins to form a ball. It will be very stiff,
flaked coconut
so you may need to scrape down the sides of the bowl and break it up
occasionally with a spatula. 60g (2oz) dried cherries,
roughly chopped
4 Turn out the mixture into a 23cm (9in) square baking tin, and use 30g (1oz) sprouted pumpkin seeds
dampened hands to push it into an even layer. Use the back of a large 30g (1oz) sprouted sunflower seeds
metal spoon, dampened, to even out the surface of the mixture, then
2 tbsp raw cacao powder
cover, and chill for at least 3–4 hours.
5 Turn out the mixture on to a board and cut into 16 equal-sized pieces.
Wrap individually in baking parchment and store in an airtight container
in the refrigerator until needed.
Snacks, Dips and Light Bites 69
Cranberry, Orange and
Chocolate Quinoa Bars
The perfect handy snack, these sweet, chewy and wholesome
bars feel like a treat, but pack a big nutritional punch and will
keep you full for hours.
makes 12 bars prep 20 mins, plus cooling cook 5 mins
1 Place the almonds, quinoa flakes, sunflower seeds, chia seeds, dried 120g (41⁄4oz) almonds,
cranberries, puffed rice cereal, chocolate chips, and orange zest in a roughly chopped
bowl. Mix well with a wooden spoon and set aside. Grease and line 120g (41⁄4oz) quinoa flakes
a 20 × 25cm (8 × 10in) baking tin with greaseproof paper.
35g (11⁄4oz) sunflower seeds
2 Heat the oil, honey, and sugar in a saucepan over a medium heat. Cook, 35g (11⁄4oz) chia seeds
stirring occasionally, for about 5 minutes or until the sugar has melted 100g (31⁄2oz) dried cranberries
and the mixture is bubbling. Set aside to cool for about 2 minutes.
125g (41⁄2oz) puffed rice cereal
3 Pour the cooled honey mixture into the dry ingredients. Mix using a 50g (13⁄4oz) dark chocolate chips
wooden spoon until well incorporated, making sure the chocolate chips grated zest of 2 large oranges
have melted and are evenly combined. Spoon the mixture into the 85ml (23⁄4fl oz) coconut oil
prepared baking tin. Press down firmly with the back of a wooden
120ml (4fl oz) clear honey
spoon to make a roughly even layer.
35g (1oz) light brown sugar
4 Place the baking tin in the fridge for at least 4 hours, to allow the mixture
to cool and harden. Remove from the fridge, turn out on to a chopping
board, and cut into bars. These can be stored in an airtight container in
the fridge for up to 5 days.
Why not try...

Add walnuts instead of the almonds, pumpkin seeds instead
of sunflower seeds, and raisins or chopped dates instead of
the cranberries. In each case, use the same amount of the
substitute ingredient as recommended in the recipe.
Make it vegan
Buy vegan dark chocolate

chips, or replace the chocolate
chips with extra dried
cranberries. Instead of honey,
use rice malt syrup.

Spicy Carrot Hummus
Harissa is a natural match for the sweetness of carrots and
the tang of tahini in this hummus. Serve with crisp vegetables
or seeded crackers.
1 Preheat the oven to 180°C ( 350°F). Peel the carrots and cut into 3cm 350g (12oz) carrots, ends trimmed,
(1in) chunks. Toss with 1 tablespoon of oil and arrange in a single layer around 7–8 carrots
on a baking tray. Roast for 25–30 minutes, until caramelized and tender. 60ml (2fl oz) olive oil, plus 1 tbsp
Remove from the oven and leave to cool. for roasting
350g (12oz) cooked chickpeas,
2 In a food processor, combine the chickpeas and water and whizz briefly
peeled
to combine. Add the tahini, lime juice, harissa, and roasted carrots.
With the processor running on low, drizzle in the oil. Season with salt 1 tbsp water
and pepper to taste, then pulse a few more times to combine. 11⁄2 tbsp tahini
Serve immediately.
juice of 1 large lime
1 tbsp harissa paste
black pepper
Why not try...

Replace the chickpeas with an equal amount
of cooked cannellini or navy beans.
White Bean Butter with
Radishes
Radishes with butter and salt are a classic French snack. Here,
the butter is browned and blended with white beans to make
a luxurious and creamy dip.
1 In a small saucepan, melt the butter over a low heat. Cook until the 2 tbsp unsalted butter
butter takes on a light brown colour and nutty aroma, then remove from 175g (6oz) cooked cannellini beans
the heat.
1 garlic clove
2 In a food processor, combine the butter, cannellini beans, and garlic. 1 tsp water (optional)
Blend on high until smooth, adding water as needed to reach the 1 bunch radishes, washed and tops
desired consistency. removed
flaky sea salt
3 Transfer the dip to a small bowl and serve alongside radishes and
a small dish of sea salt.
Make it vegan
Omit the butter for a more

traditional white bean dip.
Adzuki Bean Summer
Rolls with Peanut Sauce
Spiralized jicama replaces traditional rice noodles in these
summer rolls. Adzuki beans complement the sweet mango
and creamy avocado.
makes 16 prep 1 hr cook none
1 To make the peanut sauce, in a small bowl whisk together the peanut 125g (41⁄2oz) smooth peanut butter
butter, lime juice, vinegar, water, and Sriracha until smooth. Set aside juice of 1 lime
until ready to serve.
1 tbsp rice wine vinegar
2 Cut the jicama into even chunks. Adjust a spiralizer to the thinnest blade 80ml (3fl oz) water
and spiralize the jicama. Set out the jicama, mint, mango, onion, ⁄2 tsp Sriracha
1
avocado, adzuki beans, and coriander on your worktop to prepare for

1 small jicama, peeled (if you can’t
filling the rolls.
find jicama, try using water
chestnuts or Jerusalem artichokes)
3 Pour warm water into a shallow flan or pie dish. One at a time, submerge
the rice paper wrapper into warm water for 30 seconds, or until pliable 25g (1oz) mint leaves
without tearing. Remove from the water and place onto a clean, flat, 1 mango, peeled, stoned, and cut
non-stick surface, such as a plastic or ceramic cutting board. into 1cm (1⁄2in) slices
1 small red onion, julienned
4 Arrange the desired amount of mint leaves, mango, red onion, avocado,
1 avocado, pitted and cut into 5mm
adzuki beans, coriander, and spiralized jicama in the centre of the
(1⁄4in) slices
wrapper, working quickly so that it doesn’t dry out. Do not overstuff the
wrapper, or it will tear. Fold the bottom edge over the filling, and press 325g (11oz) cooked adzuki beans
to seal. Then fold the sides towards the centre, tucking in the filling. Roll 60g (2oz) coriander leaves
gently and seal firmly. 1 packet of spring roll rice paper
wrappers
5 Repeat to use all the remaining ingredients. Serve with peanut sauce
on the side. Store in the fridge for 2–3 days, individually wrapped so they
do not stick together.
Make it with fish
Horizontally slice 1 cooked

king prawn for each roll,
and place atop the mint
during assembly.
Shirataki and Prawn
Summer Rolls
These light and tasty rolls are stuffed with shirataki noodles,
prawns and fresh herbs, but they can take a variety of fillings.
Use vibrant, crisp vegetables and mix and match as you prefer.
makes 8 rolls prep 30 mins cook none
1 To make the dipping sauce: in a small saucepan, heat the sugar and 8 × 15cm (6in) rice paper wrappers
2 tablespoons water over a medium heat, whisking frequently, until the 16 large, cooked prawns, halved
sugar has dissolved. Remove from the heat and leave to cool. Then add horizontally
the remaining ingredients and whisk to combine.
small handful of coriander leaves
2 Fill a large bowl with warm water. Fully submerge 1 rice paper wrapper small handful of mint leaves
for 10 to 15 seconds until it just starts to soften. Shake any excess water small handful of Thai basil leaves
from it, and lay it flat on a clean work surface.
2 × 200g packet shirataki noodles,
drained, rinsed, and dried
3 Take 2 prawn halves and lay them pink-side down along the centre of the
wrapper. Top the prawn with a few leaves of mint, basil, and coriander. 1 large carrot, julienned
Then add a little of the shirataki noodles, a few julienned carrots and 4 spring onions, julienned
spring onions, and a few pea shoots, leaving the edges of the wrapper small handful of pea shoots
free. Finish with 2 more prawn halves, pink-side up.
for the dipping sauce
4 The wrapper should be fully softened and pliable by now, but not 2 tbsp sugar
too delicate. Wrap the nearest side to you up over the filling, tuck the 11⁄2 tbsp fish sauce
outside edges up over the filling, and roll the wrapper away from you,
tucking as you go, to fully encase the filling. Place on a plate, cover with 1 tbsp rice wine vinegar
damp kitchen paper, and refrigerate. Repeat steps 2 to 4 to make all juice of 1 lime
8 rolls, continuing to chill them as you go. ⁄2 garlic clove, crushed
1
pinch of red pepper flakes

5 After assembling all 8 rolls, serve immediately with the dipping sauce
on the side.
Make it vegan
These summer rolls will taste

just as great without prawns.
But you could also add extra
vegetables or slices of firm
tofu if you wish.
Spiralized Beetroot and
Onion Bhajis
These crispy Indian fritters can be eaten as an appetizer or snack.
The spiralized beetroot adds a vivid pink colour.
1 In a large flameproof casserole or heavy-based saucepan, heat the 1 litre (13⁄4 pints) canola oil
canola oil over a medium-low heat. Measuring with a deep frying 200g (7oz) plain Greek-style yogurt
thermometer, bring to 180°C (350°F).
1 small cucumber, peeled and grated
2 Meanwhile, to make the cucumber sauce, in a small bowl stir together 1 large onion, peeled
the yogurt and cucumber. 1 large beetroot, peeled
pinch of turmeric
3 Adjust a spiralizer to the thinnest blade and spiralize the onion and
beetroot. With kitchen scissors, trim into 3cm (1in) lengths. ⁄2 tsp salt
1
75g (21⁄2oz) chickpea flour

4 In a large mixing bowl, whisk together the turmeric, salt, chickpea flour, 120ml (4fl oz) water
and water. Gradually add water to reach the consistency of pancake
batter. Add the beetroot and onion and toss to combine.
5 With your hands, gather 2 tablespoons of the bhaji mixture and carefully
drop into the oil. Fry for 4 minutes, or until golden and crispy, rotating
once. Place on a plate lined with kitchen paper and repeat with the
remaining batter. Serve immediately with the cucumber sauce.
Make it vegan
Replace the Greek-style yogurt

in the sauce with the same
quantity of coconut milk
yogurt (see page 38).

Quinoa and Moth Bean
Dolmades
Distinctive dill and mint combine with the textures of currants
and pine nuts in these stuffed vine leaves, whose flavours develop
over time for a delicious make-ahead lunch.
makes 24 prep 30 mins cook 1 hr
1 Preheat the oven to 180°C (350°F). Lightly grease a 23 × 30cm (9 × 12in) 225g (8oz) jar of vine leaves,
glass or ceramic baking dish. Fill a large bowl with warm water. Soak the minimum 24 leaves
vine leaves for 2–3 minutes until pliable. Drain in a colander. Cover 140g (5oz) cooked quinoa
the colander with a wet towel, so they remain moist during assembly.
11⁄2 tbsp chopped mint leaves
2 To make the filling, in a large mixing bowl combine the quinoa, mint, 11⁄2 tbsp chopped dill
dill, parsley, currants, pine nuts, 1 tablespoon of oil, 1 tablespoon of 11⁄2 tbsp chopped flat-leaf parsley
lemon juice, and the cooked moth beans (or lentils). Season with salt
45g (1½oz) dried currants
and pepper.
30g (1oz) toasted pine nuts
3 To assemble the dolmades, place one vine leaf on a clean, flat work 2 tbsp olive oil
surface, vein-side up, and cut off the stem. Place 1 heaped tablespoon 3 tbsp lemon juice
of filling in the centre, towards the bottom of the leaf. Fold the sides
300g (10oz) cooked
over the filling and roll tightly from stem to tip. Place seam-side down
moth beans, or black lentils
in the baking dish. Repeat with the remaining leaves, arranging snugly.
4 Pour the stock over the dolmades and drizzle over the remaining black pepper
1 tablespoon of oil and 2 tablespoons of lemon juice. 240ml (8fl oz) vegetable stock
5 Cover the baking dish with foil and bake for 20–30 minutes until all
the liquid has absorbed and the dolmades are moist and steaming.
Serve immediately or leave to cool and store in an airtight container
in the fridge for up to 2 days.
Why not try...

For a tangier bite, sprinkle 45g (11⁄2oz) of
finely crumbled feta cheese or nut cheese
into the quinoa filling before rolling
the dolmades.
Make it with meat
Stir in 45g (11⁄2oz) cooked

minced lamb or beef with the
quinoa filling.
Masala Chickpea Nachos
This hybrid recipe combines the warm spices of Indian cuisine
with the cheesy crunch of Tex-Mex nachos.
1 To make the coriander-mint sauce, in a blender combine two-thirds of 125g (41⁄2oz) coriander leaves
the coriander with the mint, lemon juice, ginger, and water. Purée until 30g (1oz) mint leaves
smooth. Season with salt and pepper. Transfer to an airtight container
2 tbsp lemon juice
and set aside.
⁄4 tsp ground ginger
1
2 Preheat the oven to 200°C (400°F). Line a baking tray with foil. Toss the 80ml (3fl oz) cold water
chickpeas with the curry powder, garam masala, and oil. Spread in an
even layer on the baking tray and bake for 10 minutes, or until just crispy
black pepper
and warmed through. Transfer to a bowl and wipe the baking tray.
3 Break each poppadom into quarters and arrange in a single layer on the 1 tsp curry powder
baking tray. Sprinkle half the mozzarella over the poppadoms and top 1 tsp garam masala
with the chickpea mixture. Then top with the remaining mozzarella and
1 tbsp vegetable oil
bake for 10–12 minutes, until the mozzarella melts and the poppadoms
are lightly brown. 10 poppadoms, cooked according
to instructions
4 Meanwhile, in a small saucepan, heat the mango chutney with 1 225g (8oz) grated mozzarella cheese
tablespoon of water. Cook for 2–3 minutes until thin and warmed through. 125g (41⁄2oz) mango chutney
5 To finish the assembly, sprinkle the onion over the melted cheese and 30g (1oz) diced red onion
drizzle mango chutney sauce over the top. Dollop the coriander-mint 1 large lime, cut into
sauce across the nachos. Chop the remaining coriander and sprinkle 6 wedges
over the nachos. Garnish with lime wedges and serve immediately,
directly from the tray.
Make it vegan
Use a soy mozzarella-style

cheese alternative or nut
cheese (see page 37) instead
of mozzarella.
Make it with meat
Add 125g (41⁄2oz) cooked

chopped chicken with the
chickpeas in step 3.
Chickpea Flour Socca with
Herb and Green Olive Salad
Socca – a chickpea flour pancake – hails from the south of France.
Its mild, nutty flavour is the perfect canvas for the fresh herbs and
flavours of the rocket salad.
serves 2 prep 5 mins, plus 1 hr for batter to rest cook 15 mins
1 To make the batter, in a medium mixing bowl add the chickpea flour, 100g (31⁄2oz) chickpea flour
paprika, garlic powder, salt, 2 tablespoons oil, and water. Whisk to 1 tsp smoked paprika
combine. Let rest at room temperature for 1 hour.
⁄8 tsp garlic powder
1
2 With the rack in the middle of the oven, place two 20cm (8in) pinch of salt
cast-iron or ovenproof frying pans in the oven and preheat to 3 tbsp olive oil
230°C (450°F). (The pans will heat up with the oven.)
3 When the frying pans are heated, carefully remove and swirl 45g (11⁄2oz) rocket leaves
11 ⁄ 2 teaspoons oil around in each. Pour half the batter into each and 10g (1⁄4oz) flat-leaf parsley
return to the oven. Bake for 8 minutes. Then turn the grill onto a low 5g (1⁄8oz) basil leaves
setting and cook for an additional 2 minutes. Remove and let rest for
45g (11⁄2oz) pitted green olives,
1–2 minutes.
halved
4 Meanwhile, to make the herb and olive salad, toss together the rocket, juice of 1 lemon
parsley, basil, olives, and lemon juice. Place each socca on a serving
plate and top with an equal amount of salad. Serve immediately.
Make it with meat
To turn this into a main meal,

top the salad with sliced,
grilled steak.
Savoury Green Pancakes
with Feta and Sprout Salad
This recipe is inspired by okonomiyaki, a Japanese street food.
Prepare the sprout salad with the herbs of your choice.
makes 4 prep 10 minutes cook 15 mins
1 In a large bowl, whisk together the flour and baking powder with a 60g (2oz) plain flour
pinch of salt and pepper. Add the egg and then the vegetable stock, ⁄4 tsp baking powder
1
a little at a time, whisking constantly to produce a smooth, thick batter.

Add the cabbage, mung beans, spring onions, and dill, and mix until
completely combined. 1 large egg, lightly beaten
85ml (3fl oz) vegetable stock
2 In a non-stick frying pan, heat a bit of butter and olive oil over a medium
100g (31⁄2oz) savoy cabbage, coarse
heat until the butter sizzles. Scoop one-quarter of the batter into the pan
stalks removed, shredded
and use a spatula to press it into a firm, even pancake. Cook over a
medium-low heat for 3–4 minutes. 100g (31⁄2oz) sprouted mung beans
4 spring onions, finely sliced
3 When the underside is brown and crispy, slide the pancake on to a plate. 2 tbsp finely chopped dill fronds
Add more butter and oil to the pan and carefully flip the pancake back
unsalted butter, for frying
into the pan to cook the other side for 3–4 minutes. Remove from the
pan and keep the pancake warm while you cook 3 more, using the 1 tbsp olive oil, plus extra for frying
same process. 60g (2oz) mixed mustard, red clover,
and alfalfa sprouts
4 Toss the sprouts with the herbs, dress with the lemon juice and the handful of mixed herbs, chopped
1 tbsp of olive oil, and season with salt and pepper. Gently crumble
in the feta cheese. Serve the pancakes immediately, topped with the ⁄2 tbsp lemon juice
1
sprout salad. 100g (31⁄2oz) feta cheese
Make it vegan
Create a flax egg by

mixing 1 tbsp flax seeds
with 3 tbsp warm water and
letting it sit for 15 minutes.
Add this instead of the egg
in step 1. Simply omit the
feta or use a nut cheese
(see page 37) instead.
Burgers, Tacos,
and Wraps
Reducing your meat intake doesn’t mean you have to stop
eating burgers! Enjoy a variety of vegetarian burger recipes,
as well as new ways to make tacos, quesadillas, and wraps.
Mung Bean Burgers
with Red Curry Aioli
Mung beans provide this textured veggie burger with
great bite and a lovely green colour.
1 Preheat the oven to 190°C (375°F). Line a baking sheet with baking 1 shallot, finely chopped
parchment or spray with cooking spray. In a large mixing bowl, combine 1 garlic clove, finely chopped
the shallot, garlic, mung beans, ground coriander, chillies, coriander
leaves, and mint. With a pastry cutter or the back of a fork, lightly mash
the mixture, allowing about half the mung beans to remain intact. ⁄4 tsp ground coriander
1
pinch of crushed dried chillies

2 Add the eggs and stir to mix thoroughly. Gently fold in the breadcrumbs
2 tbsp chopped coriander leaves
and season with salt and pepper.
1 tbsp chopped mint leaves
3 Divide the mung bean mixture into 6 equal portions. Use a measuring 2 large eggs, beaten
cup to place a rounded portion onto the baking sheet and lightly flatten 20g (3⁄4oz) panko breadcrumbs
it to make a burger. Repeat to make 6 in total. Bake for 10 minutes on
each side, carefully turning in between.
100g (31⁄2oz) plain Greek-style yogurt
4 Meanwhile, to make the red curry aioli, in a small mixing bowl whisk ⁄2 tbsp red curry paste
1
together the yogurt and red curry paste. Season with salt and pepper 6 hamburger buns or small pittas
to taste.
5 To assemble, spread the curry aioli on the bottom half of the bun or
inside of the pitta and add the burger. Repeat for the remaining burgers
and serve immediately.
Why not try...

For a double dose of legumes and texture,
top your burger with alfalfa sprouts.
Make it vegan
Mix 2 tablespoons flax seeds

with 6 tablespoons water and
let it sit for 15 minutes to
replace the eggs. Replace the
Greek yogurt with coconut
yogurt (see page 38).
Burgers, Tacos and Wraps 93
Black-eyed Bean Sliders
with Pico de Gallo
The pico de gallo adds a wonderful texture and moisture to these
creamy black-eyed bean burgers.
1 Preheat the oven to 150°C (300°F). In a large non-stick frying pan, 1 tbsp plus 1 tsp olive oil
heat the oil over a medium-low heat until shimmering. Add one of the 2 small onions, diced
onions and cook for 2 minutes, or until soft. Add the garlic and half the
1 garlic clove, finely chopped
jalapeño. Cook for 2 minutes. Transfer to a large mixing bowl and set
aside. Set aside the frying pan, leaving any residual oil in the pan. 2 small jalapeños, deseeded and
diced, about 3 tbsp in total
2 Add the chipotle chilli powder, cumin, black-eyed beans, eggs, and ⁄2 tsp chipotle chilli powder
1
breadcrumbs to the vegetable mixture. With a potato masher, mix

21⁄2 tsp ground cumin
to combine and break up the beans slightly.
450g (1lb) cooked black-eyed beans
3 Return the frying pan to the stove and heat over a medium heat. Divide 2 large eggs, beaten
the mixture into 8 equal portions and use your hands to form into 20g (3⁄4oz) panko breadcrumbs
patties. In batches, cook for 3–4 minutes on each side, pressing lightly
1 large tomato, deseeded and diced
with a spatula to sear. Transfer the patties to a baking sheet. Repeat
to use all the mixture, adding 1 ⁄ 2 teaspoon oil to the frying pan 10g (1⁄4oz) chopped coriander leaves
between batches. Transfer the baking sheet to the oven and bake juice of 1 large lime
for 8–10 minutes until cooked through. 8 slider-sized burger buns
4 Meanwhile, to make the pico de gallo, in a small bowl combine the
tomato, the remaining diced onion, remaining jalapeño, chopped
coriander, and lime juice. To assemble, place each burger on a slider
bun and top with 1 tablespoon of pico de gallo. Serve immediately.
Why not try...

Give these sliders more crunch by topping
with shredded green or red cabbage.
Make it with meat
To add smokiness, finely dice

1 bacon rasher and cook
along with the garlic and
jalapeño in step 1.
Bean Burgers with
Raw Cashew Mayo
These filling burgers can be made with any type of firm legume,
such as lentils, haricot beans or chickpeas.
serves 4 prep 15 mins, plus chilling cook 1 hr
1 Place the beans in a saucepan of cold water and bring to the boil. 450g (1lb) mixed beans
Reduce the heat to a simmer and cook for 35–40 minutes until soft. 4 tbsp canola oil
Drain and rinse the beans; set aside to cool.
60g (2oz) chestnut mushrooms,
finely chopped
2 In a non-stick frying pan, heat 2 tablespoons of the oil over a medium
heat. Add the mushrooms and cook for 5–7 minutes, until they are 150g (51⁄2oz) fresh white
cooked through. Set aside to cool. breadcrumbs
⁄2 small onion, finely grated
1
3 Put the beans, mushrooms, breadcrumbs, onion, parsley,

2 tbsp finely chopped
Worcestershire sauce, and egg into a food processor and season with
flat-leaf parsley leaves
salt and pepper. Pulse the mixture until it is just mixed but still has some
texture. With damp hands, shape the mixture into 4 patties and chill, 2 tsp Worcestershire sauce
covered, for 1 hour. 1 large egg, lightly beaten
salt and freshly ground pepper
4 To make the cashew mayo, drain the cashews and place them in a food
120g (41⁄4oz) raw cashews,
processor with the lemon juice, olive oil, garlic, and 5–6 tbsp of water.
soaked for 3 hours
Process until smooth, then chill until needed.
2 tbsp lemon juice
5 In a large non-stick frying pan, heat the remaining 2 tbsp of oil over 1 tbsp olive oil
a medium heat. Cook the burger patties for 3–4 minutes on each side, 1 small garlic clove, crushed
until well browned and cooked through. Serve immediately on toasted
buns, topped with avocado and tomato slices, alfalfa sprouts, and the To serve
cashew mayo. 4 hamburger buns, toasted
sliced avocado and tomato
handful of alfalfa sprouts
Make it vegan
Mix 1 tbsp of flax seeds with

3 tbsp water and let it sit for
15 minutes to replace the egg.

Seeded Beetroot and
Buckwheat Burgers
These hearty and earthy vegetarian burgers combine the
sweetness of beetroot and the nutty texture of seeds with
wholesome buckwheat. You won’t miss the meat with these!
serves 4 prep 15 mins, plus soaking and chilling cook 30 mins
1 Place the buckwheat in a large bowl and cover with water. Cover the 60g (2oz) uncooked buckwheat
bowl with a kitchen towel and leave to soak for at least 8 hours or for 125g (41⁄2oz) beetroot, unpeeled and
up to 12 hours. Then drain and rinse under running water. roughly chopped
85g (3oz) carrot, unpeeled and
2 Place the beetroot, carrots, and onions in a food processor and pulse
roughly chopped
for 1–2 minutes to combine. Then add the buckwheat, eggs, oatmeal,
and salt and pulse until just incorporated. 30g (1oz) spring onions, trimmed
and finely chopped
3 Add 50g (13 ⁄4 oz) of the sunflower seeds to the mixture, pulse to combine, 2 eggs
and transfer to a large bowl. Add the remaining sunflower seeds and stir
60g (2oz) oatmeal
to combine. Chill in the fridge for 30 minutes. Divide the mixture into
4 equal portions, then shape each portion into a 9cm (4in) wide and ⁄2 tsp salt
1
2cm (3 ⁄4in) thick burger patty. 60g (2oz) sunflower seeds

2–3 tbsp vegetable oil
4 Heat the oil in a non-stick frying pan over a medium-high heat. Add the
patties, once the oil is hot, and fry for about 5 minutes on each side or
until firm and lightly coloured. Do this in batches to avoid overcrowding
the pan. Remove from the heat and drain on a plate lined with kitchen
paper. Serve with burger buns, mayonnaise, chips, and a green salad.
Why not try...

Use pumpkin seeds in place
of the sunflower seeds.
Make it vegan
Substitute the eggs with

2 tbsp flax seeds mixed with
6 tbsp water. Let the mixture
sit for 15 minutes before you
use it in step 2.
Veggie Burger with Spelt
These vegetarian burgers get their intense flavour from the super-
absorbent spelt grain. Roasting the vegetables before they are
added to the burgers helps retain more of their flavour and keeps
the unnecessary moisture out.
serves 6 prep 15 mins, plus overnight soaking and chilling cook 1 hr
1 Place the spelt in a bowl, cover with water, and leave to soak overnight. 40g (11⁄2oz) uncooked spelt grains
Then drain well and rinse under running water. Place the spelt in a (available from health food stores)
lidded saucepan. Pour over 240ml (8fl oz) of water and bring to the boil. 140g (5oz) shiitake mushrooms,
Then reduce the heat to a simmer, cover, and cook for 50 minutes. sliced
Remove from the heat and set aside to cool.
3 tsp tamari or low-sodium soy sauce
2 Preheat the oven to 220°C (425°F/Gas 7). Spread out the mushrooms 1 large beetroot, about 100g (31⁄2oz),
on a lined baking sheet and toss with 2 teaspoons of the tamari sauce. grated
Spread out the beetroots, carrots, and beans on a separate sheet. 2 large carrots, about 100g (31⁄2oz),
Season with salt and pepper and toss with the oil. Place the sheets in the grated
oven and bake for about 15 minutes. Then remove from the heat and
400g can kidney beans, drained
lightly toss the vegetables and mushrooms. Return to the oven, rotating
the positions of the sheets. Bake for a further 10 minutes or until the salt and freshly ground black pepper
vegetables and beans are crisp and the mushrooms have lost most 1–2 tbsp olive oil
of their moisture. Remove from the heat and leave to cool. 50g (13⁄4oz) ground almonds
40g (11⁄2oz) panko breadcrumbs
3 Place the ground almonds, breadcrumbs, cooled vegetables, and
remaining tamari in a food processor and pulse until just combined. 2 tbsp spicy Dijon mustard
Add the mustard, mayonnaise, spring onions, garlic, and eggs to the 2 tbsp mayonnaise
mixture. Season to taste with pepper and pulse to combine. Then add 2 spring onions, sliced
the spelt and tempeh and pulse lightly until just mixed, but still retaining
some texture. Transfer the mixture to a large bowl, cover, and chill in the 2 garlic cloves, pressed
fridge for about 1 hour. 2 large eggs
115g (4oz) tempeh, crumbled
4 Set the grill or griddle pan at its medium-low setting. Divide the mixture
into 6 equal portions and form each into a 2.5cm- (1in-) thick patty. Grill For serving
the patties for about 5 minutes on each side, until crisp on the outside. 6 burger buns
Remove from the heat. Serve hot in burger buns, topped with avocado, 1 avocado, pitted and sliced
tomato, and onion slices.
1 large tomato, sliced into rounds
1 large red onion, sliced into rounds
Make it vegan
Combine 2 tbsp flax seeds

with 6 tbsp warm water and let
it sit for 15 minutes. Use this
instead of the eggs in step 3.
Substitute a vegan mayonnaise
(see page 39) too.

Pinto Bean and Spiralized
Sweet Potato Quesadilla
This quesadilla is a great combination of heat from the jalapeño
and sweetness from the potato. Spiralizing the sweet potato adds
texture to this Mexican snack.
1 With the medium blade of a spiralizer, spiralize the sweet potato. 1 small sweet potato, peeled
2 tbsp vegetable oil
2 In a medium frying pan, heat the oil over a medium-low heat until
1 jalapeño, deseeded and diced
shimmering. Add the jalapeño and cook for 3 minutes, or until tender
but not brown. Add the sweet potato and cook for 7 minutes, or until 4 large flour tortillas
just al dente. 225g (8oz) finely grated mature
Cheddar cheese
3 To assemble, place 1 tortilla on a clean, flat surface. Sprinkle about
200g (7oz) cooked pinto or borlotti
30g (1oz) Cheddar on the lower half of the tortilla. Top with quarter
beans
of the pinto beans and quarter of the sweet potato. Add 2 tablespoons
of onion and 2 tablespoons of coriander. Top with about another 45g (11⁄2oz) chopped spring onion
30g (1oz) Cheddar, then fold over the top of the tortilla to create a 15g (1⁄2oz) chopped coriander leaves
semicircle. Repeat to make 4 quesadillas in total. soured cream, to serve
4 Heat a non-stick frying pan over a medium heat. Add 1 quesadilla

and cook for 4 minutes. Carefully turn, cover, and cook for another
4 minutes, until the tortilla is golden and the cheese melted. Repeat
for the remaining 3 quesadillas.
5 Cut each quesadilla into 4 sections. Serve immediately with soured

cream on the side.
Make it with meat
Layer 30g (1oz) cooked,

chopped chicken or
pork on top of the sweet
potato in step 3.

Greek White Bean Tacos
This twist on the traditional taco features ingredients typically
found in a Greek salad. Romaine lettuce and cucumber add
freshness and crunch to the creamy white beans and feta.
1 In a small casserole or saucepan, heat the oil over a medium-low heat. 2 tbsp olive oil
Add the garlic and cook for 1–2 minutes until soft but not brown. Add 1 garlic clove, crushed
the haricot beans, lemon zest and juice, and stock.
450g (1lb) cooked haricot beans
2 Bring to a simmer then reduce the heat to low and cook, covered, for zest and juice of 1 large lemon
5–6 minutes, until the stock has been absorbed. Stir in the oregano. 60ml (2fl oz) vegetable stock
Season with salt and pepper to taste.
1 tbsp chopped oregano
3 To assemble, spread 1 tablespoon of yogurt on a tortilla. Divide the salt and freshly ground black pepper
bean mixture into 8 portions and add one portion to the tortilla. Top 100g (31⁄2oz) plain Greek-style yogurt
with a portion of lettuce, then tomato, and cucumber. Sprinkle the feta 8 small corn or flour tortillas
on top. Repeat with the remaining 7 tortillas, fold, and serve immediately.
85g (3oz) shredded romaine lettuce
350g (12oz) diced plum tomatoes
140g (5oz) diced cucumber
115g (4oz) feta cheese, crumbled
Make it with meat
Add 75g (21⁄2oz) cooked,

chopped prawns or chicken
along with the beans in step 1.

Quinoa Falafel with
Mint Yogurt Sauce
The addition of quinoa to the traditional falafel gives them an
added wholegrain goodness and a unique flavour and texture.
It is paired here with a fresh and light yogurt sauce to
complement the earthy spices.
serves 4 prep 15 mins, plus chilling cook 45 mins
1 Rinse the quinoa under running water, place in a large saucepan, and 60g (2oz) uncooked quinoa
cover with 170ml (6fl oz) of water. Place the pan over a medium heat and 1 egg
bring to a simmer. Cook the quinoa for 15 minutes or until almost all the
water has been absorbed. Remove from the heat, drain any remaining 2 garlic cloves
water, and set aside. 1 tbsp cumin
⁄4 tsp salt
1
2 Place the quinoa, egg, garlic, cumin, salt, and 350g (12oz) of the
2 × 400g cans chickpeas, drained
chickpeas in a food processor. Pulse until well combined. Add the
coriander and the remaining chickpeas and pulse lightly for 1 minute, 4 tbsp chopped coriander leaves
until the chickpeas have broken down but still retain some of their 1 tbsp plain flour, for dusting
texture. Transfer the mixture to a large bowl and chill in the fridge 1–2 tbsp olive oil, plus extra for
for 30 minutes. greasing
3 Preheat the oven to 200°C (400°F/Gas 6). Grease and line a baking For the sauce
sheet with greaseproof paper. Divide the falafel mixture into eight equal 150g (51⁄2oz) Greek yogurt
portions. On a lightly floured surface, roll each portion into a smooth
4 tbsp chopped mint leaves
ball and press down lightly to form patty-like shapes.
juice of 1 lemon
4 Brush the falafel with a little oil on both sides and place on the baking
sheet. Bake in the oven for 20 minutes or until the falafel are well
browned and crispy on the outside. Remove from the heat.
5 For the sauce, place all the ingredients in a bowl and mix well. Serve
the falafel and mint yogurt sauce with pitta breads and a green
salad, if liked.
Make it vegan
Reserve 3 tbsp aquafaba

before you drain the
chickpeas. Add this instead
of the egg in step 2. Substitute
coconut yogurt (see page 38)
for the sauce.

Baked Falafel with
Pickled Red Onions
For a healthier version of the Middle Eastern street snack, this
falafel is oven-baked instead of fried. Pickled onions and sambal
oelek are the perfect tangy-sweet and spicy condiments.
serves 16 prep 30 mins, plus 3 hrs to chill cook 40 mins
1 To make the pickled red onions, in a medium saucepan bring the apple 240ml (8fl oz) apple cider vinegar
cider vinegar, red wine vinegar, sugar, and salt to the boil over a medium 120ml (4fl oz) red wine vinegar
heat. Stir until the sugar and salt dissolve. Remove from the heat and stir
2 tbsp sugar
in the red onion. Leave to cool completely at room temperature, stirring
occasionally. Pour into a glass jar and secure with a lid. Refrigerate 1 tsp salt
for 3 hours or overnight. 1 large red onion, thinly sliced
1 garlic clove
2 Preheat the oven to 200°C (400°F). In a food processor, combine the
garlic, chickpeas, bicarbonate of soda, ground coriander, cumin, chillies, 350g (12oz) cooked chickpeas
parsley, chopped coriander, and lemon zest and juice. Pulse until ⁄2 tsp bicarbonate of soda
1
combined but not smooth. ⁄2 tsp ground coriander

1
⁄2 tsp ground cumin

1
3 Transfer the chickpea mixture to a medium mixing bowl and fold in the
chickpea flour. Drizzle oil over and stir once more until it holds together. pinch of crushed dried chillies
Season with salt and pepper to taste. 1 bunch of curly parsley, chopped
20g (3⁄4oz) finely chopped coriander
4 Portion out approximately 2 tablespoons of chickpea mixture and roll leaves
into a ball with your hands. Place on a baking tray and repeat with the
remaining mixture. With a spatula, slightly flatten each one. Bake for zest and juice of 1 lemon
10 minutes, turn over, and bake for an additional 10 minutes. Serve 20g (3⁄4oz) chickpea flour
immediately with the pickled red onions and sambal oelek on the side. 1 tbsp olive oil
75g (21⁄2oz) sambal oelek
Why not try...

If you’d rather skip the heat, serve with
tzatziki sauce instead of spicy sambal.
Make it with meat
Add 225g (8oz) raw minced

lamb along with the olive
oil in step 3.

Salads
Perfect to enjoy as a filling lunch or as a delicious
side to your main meal, these fresh, bright salads
will make it easy to eat your five a day.
Thai Noodle Salad
Making your own quick pickles is easy, and their refreshing, sharp
flavours can really finish a dish. Lotus root is beautiful, but normal
radishes work just as well.
serves 6 prep 30 mins, plus pickling cook none
1 To make the pickled lotus: soak the lotus root in cold water for 20 225g (8oz) dried glass noodles
to 30 minutes. Drain, then blanch in boiling water for 1 to 2 minutes. 225g (8oz) green papaya or green
Drain and refresh under cold water, then stack the slices in a small mango, julienned
glass jar. Whisk together the rice wine vinegar, sugar, and salt until 2 carrots, julienned
the sugar has dissolved. Pour the vinegar mixture over the lotus root,
⁄2 small red onion, very finely sliced
1
cover, and refrigerate for at least 1 day and up to 5 days before using.
2 under-ripe tomatoes, halved and
2 To make the dressing: whisk together all the ingredients, along with cut into very thin wedges
2 tablespoons water, until the sugar has dissolved. 2 tbsp dried shrimp, very finely
chopped or crushed with a mortar
3 Place the noodles in a heatproof bowl and cover with boiling water. Soak and pestle
for 15 minutes until soft, and snip with kitchen scissors to make a more
handful of mint leaves, roughly
manageable length to eat. Drain, rinse well under cold water, and
chopped
set aside to cool and drain completely.
handful of coriander leaves, roughly
4 In a large bowl, combine the cooled noodles with the finely sliced chopped
vegetables, dried shrimp, and most of the chopped herbs and 2 tbsp salted peanuts, roughly
peanuts. Add the dressing and toss very well until the dressing chopped
is completely incorporated.
For the pickled lotus
5 Heap the salad into the middle of a serving bowl and scatter with 1 lotus root, peeled and thinly sliced,
the reserved herbs and peanuts. Top with the pickled lotus root and about 100g (31⁄2oz) in total
serve immediately with any extra dressing and lotus root on the side. 120ml (4fl oz) rice wine vinegar
50g (13⁄4 oz) sugar
1 tsp fine sea salt
For the dressing
4 tsp sugar
4 tbsp lime juice
2 tbsp fish sauce
2 tbsp rice wine vinegar
Make it vegan 1 garlic clove, crushed
Simply omit the dried shrimp,

and use a vegan fish sauce or
soy sauce in the dressing in
place of fish sauce.
Make it with meat
Add 180g cooked, chopped

chicken with the noodles,
dried shrimp, herbs and
peanuts in step 4.
Salads 113
Rainbow Bowl with Sesame
and Ginger Dressing
To maximize the visual impact of the colourful, fresh ingredients,
serve this salad with the vegetables displayed in sections and the
dressing in a bowl alongside ready to toss at the table.
serves 4 prep 10 mins cook none
1 To make the dressing: whisk all the ingredients together. For a more 2 thick carrots, trimmed and peeled
emulsified finish, blend them in a small blender or food processor. 1 medium beetroot, peeled
⁄2 cucumber, trimmed
1
2 Spiralize the carrots, beetroot, cucumber, and squash. Divide the
spiralized vegetables evenly among 4 bowls, laying out the vegetables 2 small summer squash or
in contrasting piles. Scatter each serving with the sesame seeds and yellow heritage carrots, trimmed
coriander leaves. Serve with the dressing and lime halves alongside. 1 tsp black sesame seeds, to garnish
coriander leaves, to garnish
lime halves, to serve
For the dressing
2 tbsp lime juice
2 tsp sesame oil
2 tsp soy sauce
2 tsp honey
1 garlic clove, crushed
2.5cm (1in) piece fresh ginger root,
peeled and finely grated
⁄2 small shallot, finely chopped
1
Make it vegan
Replace the honey in the

dressing with agave nectar
or rice malt syrup.

Salads 115
Spicy Tahini Black Rice
Noodle Salad
This stunning salad is tasty on its own as a light lunch or side
dish, or topped with grilled teriyaki-glazed salmon as a main
meal. Caramelized pumpkin seeds add a sweet and spicy crunch.
serves 4–6 prep 30 mins cook 5 mins
1 Preheat the oven to 180°C (350°F/Gas 4) and line a baking sheet with 300g (10oz) dried black rice noodles
greaseproof paper. To make the caramelized pumpkin seeds: in a small sunflower oil, to toss
bowl, whisk together the sunflower oil, sugar, salt, and chilli powder.
2 large carrots, peeled
Add the pumpkin seeds and toss to coat thoroughly, then spread on
the prepared baking sheet. Bake on the top shelf of the oven for around 200g (7oz) red cabbage, very
5 minutes, until the seeds begin to brown and stick together. Remove finely sliced
from the oven and spread on a plate to cool. Once cool, break up 4 spring onions, julienned
any clumps.
handful of coriander leaves, finely
chopped
2 To make the dressing: whisk together all the ingredients along with
2 tablespoons cold water until completely combined. Set aside. salt and freshly ground black pepper
For the pumpkin seeds
3 Cook the noodles according to the package instructions. Then drain,
1 tsp sunflower oil
rinse well under cold water, and drain again. Toss with a drizzle of
sunflower oil to prevent sticking. Allow to cool completely. 1 tbsp light brown sugar
pinch of salt
4 Use a potato peeler to peel wide ribbons of carrot into a serving bowl. pinch of chilli powder
Add the cabbage, spring onions, and most of the pumpkin seeds and
coriander, along with the cooled noodles. Add the dressing and toss 60g (2oz) raw shelled pumpkin seeds
well to combine. For the dressing
2 tbsp tahini
5 Heap the salad in the centre of the serving bowl. Sprinkle with the
reserved pumpkin seeds and coriander. Season with salt and pepper 2 tbsp sunflower oil
to taste, and serve immediately. 1 tsp chilli oil
2 tbsp lime juice
1 tbsp soy sauce
1 tbsp agave nectar
Make it with fish
For a main meal, top each

salad with 100g (31⁄2oz) grilled
teriyaki-glazed salmon. Make
the teriyaki glaze by combining
125ml (41⁄2fl oz) each of water,
mirin, soy sauce and sugar in a
saucepan. Bring the mixture to
a boil and stir until the sugar
has dissolved. Simmer for
10–15 minutes or until
the sauce thickens.
Salads 117
Vietnamese Chicken
Noodle Salad
Based on the traditional Vietnamese dish of “bún”, this refreshing
noodle salad is tossed in a zesty citrus dressing and topped with
chicken flavoured with ginger and lemongrass.
serves 4 prep 45 mins, plus marinating cook 15 mins
1 To make the marinade: place all the ingredients in the bowl of a food 4 large skinless, boneless chicken
processor and process until smooth. thighs
300g (10oz) dried rice vermicelli
2 With a rolling pin or meat mallet, pound the chicken thighs to flatten
1 heart of cos lettuce, trimmed and
them to even thicknesses. Place in a shallow dish and add the marinade.
shredded
Using your hands, rub the marinade into the chicken. Refrigerate,
covered, for at least 2 hours and up to 12 hours. ⁄4 cucumber, spiralized
1
1 large, thick carrot, spiralized

3 To make the dressing: whisk together all the ingredients until the sugar
2 large handfuls of bean sprouts
has dissolved. Then whisk in 4 tablespoons cold water and set aside.
4 spring onions, finely sliced
4 Place the noodles in a large, heatproof bowl and cover with boiling handful of mint leaves, lightly
water. Leave to soak for 15 minutes until soft. Drain, rinse well under chopped
cold water, and drain again. Set aside to cool and drain completely. handful of Thai basil, lightly chopped
2 heaped tbsp salted peanuts,
5 Preheat the grill to high. Line a large, rimmed baking sheet with foil
roughly chopped
and arrange the marinated chicken in a single layer. Grill the chicken
for 5 to 7 minutes on each side until dark brown and crispy in places. For the marinade
Set aside to cool slightly. 1 large or 2 small stalks lemongrass,
peeled, trimmed, and finely
6 Divide the lettuce evenly among 4 bowls and top each bowl with an chopped
equal amount of noodles, spiralized cucumber and carrot, and bean
sprouts. Lightly toss the ingredients in each bowl. 1.5cm (1⁄2in) piece fresh ginger root,
peeled and roughly chopped
7 Top each bowl with 1 chicken thigh, sliced on the diagonal. Sprinkle 1 garlic clove, roughly chopped
with spring onions, mint, Thai basil, and peanuts. Serve immediately 1 tbsp roughly chopped coriander
with the dressing on the side. stems
1 tbsp lime juice
2 tsp light brown sugar
2 tsp soy sauce
2 tsp fish sauce
Make it vegan For the dressing
Replace the chicken with 450g 4 tbsp lemon juice
(1lb) firm tofu cut into four 4 tsp fish sauce
pieces. Marinate the tofu
according to step 2. Sear the 3 tsp sugar
pieces in a nonstick pan until
they’re golden brown and 1 garlic clove, crushed
carmelised around the edges.
Use extra soy sauce instead pinch of white pepper
of fish sauce, too.
Salads 119
Mung Bean Gado Gado
Gado Gado is an Indonesian chopped salad whose name
means “mix mix”. It’s always served with spicy peanut dressing,
and is accompanied here by crisp vegetables and pulses.
serves 4 prep 45 mins cook none
1 To make the spicy peanut dressing, in a small bowl whisk together the 125g (41⁄2oz) smooth peanut butter
peanut butter, garlic powder, ginger, crushed dried chillies, soy sauce, 1 tsp garlic powder
lime juice, and vinegar. Stir in the water until thoroughly mixed. Set aside.
11⁄2 tsp ground ginger
2 Adjust a spiralizer to the thinnest blade and spiralize the beetroot. 1 tsp crushed dried chillies
11⁄2 tsp soy sauce
3 On a large serving plate, spread the cabbage in an even layer. On top of
juice of 2 limes
the cabbage, arrange in separate piles the cooked mung beans, cherry
tomatoes, sprouted mung beans, spiralized beetroot, green beans, and 1 tsp rice wine vinegar
hard-boiled eggs. Serve immediately with the dressing on the side. 180ml (6fl oz) water
1 small beetroot, peeled
150g (51⁄2oz) shredded Savoy
cabbage
85g (3oz) cherry tomatoes, halved
30g (1oz) sprouted mung beans
(beansprouts)
75g (21⁄2oz) green beans, chopped,
blanched and drained
2 hard-boiled eggs, quartered
Why not try...

Use an equal amount of chickpeas in place
of the cooked mung beans.
Make it vegan
Replace the eggs with 225g

(8oz) diced and seared
tempeh or tofu.
Make it with meat
Add to the serving plate a pile

of 170g (6oz) thinly sliced,
pan-seared steak.

Salads 121
Roasted Carrots and
Chickpeas
Vadouvan, or French masala, is a curry spice blend originating
from Southern India. Cool yogurt tempers the spice and pairs
well with the sweetness of roasted carrots.
1 Preheat the oven to 150°C (350°F). Arrange the carrots in a single 450g (1lb) whole young carrots,
layer on a baking tray and drizzle with olive oil. Roast for 25–30 minutes leafy tops chopped and reserved
until tender. for garnish
2 tbsp olive oil
2 Meanwhile, in a small mixing bowl, toss together the chickpeas, vinegar,
garlic, thyme, and crushed dried chillies. Season with salt and pepper.
Set aside. 2 tsp red wine vinegar
3 In another small mixing bowl, stir together the Greek-style yogurt
1 tsp thyme leaves
and vadouvan.
4 Spread the yogurt on a serving plate, arrange the roasted carrots over salt and freshly ground black pepper
the yogurt, and top with the chickpea mixture. Garnish with ground 150g (51⁄2oz) plain Greek-style yogurt
pepper and the reserved carrot leaves. Serve immediately.
1 tbsp vadouvan (French masala)
Why not try...

If you can’t find vadouvan, replace it with
curry powder – it contains many of the
same ingredients found in vadouvan.
Make it vegan
Substitute an equal
amount of coconut yogurt
(see page 38) for the
Greek-style yogurt.

Salads 123
Avocado, Coriander,
and Lime Tabbouleh
Tabbouleh is traditionally served as part of a mezze in the
Middle East, but it also makes an excellent salad on its own
or to accompany cold meats. The lime and avocado in this
version give it a fresh dimension.
serves 4 prep 15 mins, plus soaking and chilling cook none
1 Place 350ml (12fl oz) of water in a large saucepan and bring to the 175g (6oz) bulgur wheat
boil. Place the bulgur wheat and rock salt in a large bowl. Pour over 11⁄2 tsp rock salt
the boiling water, cover, and leave to soak for about 30 minutes.
2 tomatoes, diced
2 Drain any excess water from the bulgur wheat and place it in a large 1 avocado, peeled, pitted,
bowl. Then add the tomatoes, avocado, red peppers, onions, and and diced
coriander. Mix well to combine. Transfer the mixture to a large 1 small red pepper, deseeded
serving bowl. and diced
60g (2oz) red onion, diced
3 Drizzle the lime juice and oil over the mixture. Toss well to coat. Season
to taste with salt and black pepper, if needed. Mix well and chill the handful of coriander leaves,
tabbouleh in the fridge for about 20 minutes before serving. roughly chopped
125ml (41⁄4fl oz) lime juice
2 tbsp extra virgin olive oil
black pepper
Make it with meat
This tabbouleh can be topped

with grilled, sliced steak for a
more filling meal.

Salads 125
Sweet Potato and Beluga
Lentil Salad
The firm nuttiness of the lentils and the soft, caramelized sweet
potato makes a wonderful combination of flavours and textures.
serves 2 prep 25 mins, plus cooling cook 45 mins
1 Preheat the oven to 180°C (350°F). On a baking tray, toss the sweet 1 large sweet potato, peeled
potato and paprika in 1 tablespoon of oil. Season with salt and pepper. and diced
Roast until tender and slightly caramelized, about 25 minutes, stirring ⁄8 tsp smoked paprika
1
once halfway. Let cool to room temperature.
2 tbsp olive oil
2 Meanwhile, in a medium saucepan, bring the water to the boil. Add the salt and freshly ground black pepper
lentils and return to the boil for 2–3 minutes. Reduce to a simmer and 750ml (11⁄4 pints) water
cook, covered, for 25–30 minutes, until tender but not soft. Drain in
325g (11oz) uncooked beluga lentils
a fine colander and let cool to room temperature.
2 spring onions, trimmed and
3 To assemble, in a large mixing bowl combine the lentils, sweet potatoes, finely sliced
onion, celery, and feta. Mix well. Drizzle in the honey, lemon juice, and 1 large celery stick, diced, leafy parts
remaining 1 tablespoon of oil. Toss to combine. Season with salt and reserved for garnish
pepper to taste. Garnish with the reserved celery leaves. Serve at 30g (1oz) feta cheese, crumbled
room temperature.
1 tbsp honey or agave nectar
juice of 1 lemon
Why not try...

Substitute an equal amount uncooked
brown or green lentils for the beluga lentils.
Make it vegan
Use a nut-based vegan cheese

alternative rather than feta.
Make it with meat
Add 4 crumbled rashers of

crispy bacon to the lentil-feta
mixture in step 3.
Salads 127
Butter Bean Panzanella
Panzanella is a Tuscan bread salad popular in the warmer months.
It’s a great use for day-old bread and wonderful for parties and picnics,
as it can be served at room temperature.
1 Preheat the oven to 170°C (325°F). Cut the bread into 1cm (1 ⁄ 2in) cubes. 1 small loaf sourdough bread
On a baking sheet, arrange the bread cubes in a single layer and bake 60ml (2fl oz) red wine vinegar
for 15 minutes, or until toasted and light golden brown.
1 tbsp Dijon mustard
2 Meanwhile, to make the dressing, in a small bowl whisk together 120ml (4fl oz) olive oil
the vinegar and Dijon mustard. While whisking, drizzle in the oil 2 garlic cloves, finely chopped
and thoroughly combine. Stir in the garlic, oregano, and basil.
1 tsp chopped oregano
Set aside.
1 tsp chopped basil leaves
3 To assemble, in a large salad bowl, add the tomatoes, butter beans, 175g (6oz) cherry tomatoes, halved
cucumber, and sweetcorn. Fold in the toasted bread, then drizzle 225g (8oz) cooked butter beans
the dressing over. Toss to coat. Season with salt and pepper to taste.
1 cucumber, diced
Serve immediately.
150g (51⁄2oz) fresh sweetcorn kernels
black pepper
Make it with fish
Add 115g (4oz) cooked prawns

when you assemble the salad.

Salads 129
Caprese Farro Salad
Featuring fresh summer tomatoes, soft mozzarella, chewy farro,
and a homemade pesto sauce, this colourful and light Italian salad
makes the perfect starter for any meal.
1 Rinse the farro under cold running water and place in a large saucepan. 200g (7oz) uncooked farro
Cover with about 600ml (1 pint) of water and bring to the boil. Then 225g (8oz) mozzarella cheese, diced
reduce the heat to a simmer and cook, stirring occasionally, for about
3 large tomatoes, cut into bite-sized
40 minutes or until softened. Remove from the heat, drain, and set
pieces
aside to cool.
For the pesto
2 For the pesto, place the basil leaves, pine nuts, garlic, and oil in a
45g (11⁄2oz) basil leaves, rinsed and
food processor and pulse until smooth. Season to taste, if needed.
dried, plus extra to garnish
3 Place the mozzarella and tomatoes in a large bowl. Add the pesto 2 tbsp pine nuts
and cooled farro and stir to mix. Chill the salad in the fridge until 1 garlic clove
ready to serve, garnished with a few basil leaves. 2–3 tbsp extra virgin olive oil
salt
Why not try...

You could replace the fresh mozzarella
cheese with the same quantity of
burrata cheese.
Make it vegan
Use a nut cheese (see page

37) instead of the mozzarella.

Salads 131
Nutty Barley and
Lentil Salad
This is no boring salad! The combination of hearty barley
and nutty, crunchy almonds and walnuts is well balanced
by the contrasting tastes and textures of sweet, dried
cranberries and salty goat’s cheese.
serves 4 prep 10 mins, plus overnight soaking and cooling cook 30 mins
1 Place the barley in a bowl, cover with water, and leave to soak overnight 75g (21⁄2oz) uncooked pearl barley
or for at least 8 hours. Then drain, rinse under running water, and drain 400g can green lentils, drained
well again.
25g (scant 1oz) almonds, roughly
chopped
2 Place the barley in a lidded saucepan and cover with plenty of water.
Bring to the boil, then reduce the heat to a simmer, and cover. Cook for 25g (scant 1oz) walnuts, roughly
about 30 minutes or until the barley is tender. Remove from the heat, chopped
drain any remaining water, and leave to cool completely. 50g (13⁄4oz) dried cranberries
100g (31⁄2oz) soft goat’s cheese,
3 Once cooled, place the barley and lentils in a large bowl and mix
crumbled
lightly to combine. Add the almonds, walnuts, and cranberries and
mix to combine. Sprinkle over the goat’s cheese, add the rocket, 100g (31⁄2oz) rocket
and toss lightly. Divide the salad equally between four plates and
serve immediately.
Why not try...

You could try the same amount of sunflower
seeds or chopped Brazil nuts instead of
the almonds or walnuts. You could also
replace the rocket with the same quantity
of flat-leaf parsley.
Make it vegan
Simply replace the soft goat’s

cheese with nut cheese
(see page 37).

Salads 133
Freekeh Sweet and Spicy
Warm Salad
This warming and colourful salad combines sweet roasted squash
and sticky dates with a fragrant and spiced freekeh and is perfect
for autumn and winter lunches.
1 Preheat the oven to 200°C (400°F/Gas 6). Place the cinnamon, ginger, 2 tsp ground cinnamon
cumin, and oil in a small bowl and mix to combine. Place the butternut 1 tsp grated ginger
squash in a baking tray, pour the mixture over, and toss to coat. Bake
1 tsp ground cumin
in the oven for 30–35 minutes or until the squash is tender.
2 tbsp light olive oil
2 Meanwhile, rinse the freekeh under running water and place in a large 1 butternut squash, deseeded
saucepan. Cover with 1 litre (13 ⁄4 pints) of water and bring to the boil. and cut into 2cm (3⁄4in) cubes
Then reduce the heat to a simmer and cook for 15 minutes or until
200g (7oz) cracked freekeh
almost all the water has been absorbed. Remove from the heat, drain
any remaining water, and leave to cool slightly. 1 small head radicchio,
roughly chopped
3 For the dressing, place all the ingredients in a bowl. Season to taste 8 dried pitted dates,
and mix to combine. Place the radicchio and dates in a large serving about 40g (11⁄2oz) in
dish. Add the squash and freekeh and toss lightly to mix. Then pour total, roughly chopped
over the dressing, season to taste, and toss until well combined. 4 tbsp roughly chopped
Serve warm garnished with parsley. flat-leaf parsley
For the dressing
juice of 1 lemon
1 tbsp honey
black pepper
Why not try...

Try using 2 large sweet potatoes in place
of the squash, and cook in the same way.
You can also use chicory or rocket leaves
instead of the radicchio.
Make it vegan
Use maple syrup or agave

nectar instead of honey.

Salads 135
Soups and Stews
From ramen and minestrone to chilli, the variety of soups and
stews in this chapter are perfect for expanding your cooking
repertoire and impressing dinner guests. Get into the habit of
making double batches to store in the freezer, ensuring you’ll
always have delicious, nutritious meals on hand.
Mushroom Miso
Ramen
A light, miso-based soup, this ramen will appeal to mushroom
lovers, as it contains three different types. The mushrooms
bring an earthy flavour to the ramen, which pairs very well
with both the tofu and miso.
1 In a large pan over a medium heat, bring the stock to a simmer. 1.4 litres (21⁄2 pints) Vegan Ramen
Stock (see page 31)
2 Add the oyster mushrooms, shiitake mushrooms, and spring onions, 85g (3oz) oyster mushrooms, sliced
and simmer for 20 minutes.
85g (3oz) shiitake mushrooms
3 Add the vegetarian white miso paste, tofu, and baby spinach. Simmer 8 spring onions, finely chopped
for 5 minutes. (reserve some green for garnish)
4 tbsp vegetarian white miso paste
4 While the broth is simmering, in a large pan of boiling water over a high
175g (6oz) firm tofu, diced
heat, cook the ramen noodles for 4 minutes, stirring occasionally. Drain,
rinse, and divide between 4 deep serving bowls. 85g (3oz) baby spinach
680g (24oz) ramen noodles
5 Fill the bowls with the hot broth, just covering the noodles. 175g (6oz) fresh enoki mushrooms,
trimmed
6 Add the enoki mushrooms and nori strips to each bowl, then serve.
4 sheets nori, sliced into strips

Soups and Stews 139
Tom Yum Ramen
Tom Yum hails from Thailand. With its light, creamy texture and
citrusy flavour, this dish is balanced and refreshing. You can serve
this ramen on a hot summer night with a crisp, cool drink.
Stock (see page 31)
2 Add the garlic, galangal, lemongrass, and makrut lime leaves. Cover the 4 garlic cloves, finely chopped
pan, and simmer for 30 minutes. Strain the broth, discarding the solids.
5cm (2in) knob galangal or
ginger, sliced
3 Bring the broth back up to a simmer and add the Thai chilli garlic paste,
salt, sugar, white soy sauce, lime juice (to taste), oyster mushrooms, 2 whole stalks lemongrass, peeled
cherry tomatoes, tofu, and coconut milk. Simmer for 5 minutes. and chopped in 7.5cm (3in) pieces
3 makrut (kaffir) lime leaves
2 tsp Thai chilli garlic paste
heat, cook the ramen noodles for 4 minutes, stirring occasionally. Drain,
rinse, and divide between 4 deep serving bowls. 1 tsp sea salt
11⁄2 tsp sugar
5 Fill the bowls with the hot broth, just covering the noodles. Garnish 2 tbsp white soy sauce
each bowl with the spring onions and coriander, and serve with the
juice of 1 lime
lime wedges.
175g (6oz) oyster mushrooms,
trimmed
8 cherry tomatoes
175g (6oz) firm tofu, diced
120ml (4fl oz) coconut milk
45g (11⁄2oz) spring onions, finely
chopped
45g (11⁄2oz) coriander, roughly
chopped
1 lime, cut into 4 wedges

Soups and Stews 141
Tomato Miso Ramen
This ramen is as comforting as a bowl of tomato soup,
but with the added depth of salty miso and the addition
of delicious, chewy noodles.
Stock (see page 31)
2 Chop the tomatoes into bite-sized pieces, and add to the broth. 6 tomatoes, cored and peeled
3 Add the tomato purée, sugar, and white soy sauce. Simmer for 1 tbsp tomato purée
5 minutes. 1 tbsp sugar
1 tbsp white soy sauce
4 Add the vegetarian red miso paste and chilli bean paste. Simmer
3 tbsp vegetarian red miso paste
for 5 minutes.
2 tsp fermented chilli bean paste
5 While the broth is simmering, in a large pan of boiling water over a high 680g (24oz) ramen noodles
heat, cook the ramen noodles for 4 minutes, stirring occasionally. Drain, 45g (11⁄2oz) spring onions,
rinse, and divide between 4 deep serving bowls. finely chopped
1 lime, cut into 4 wedges
6 Fill the bowls with the hot broth, just covering the noodles.
7 Garnish each bowl with the spring onions, and serve with lime wedges.

Soups and Stews 143
Coconut Curry Tofu
Ramen
Coconut milk and curry powder are a wonderful marriage
of creamy and sharp flavours. Lime juice is an important
addition that highlights and balances the curry. Coriander
finishes this dish with a bold, fresh flavour.
Stock (see page 31)
2 Add the coconut milk, ginger, salt, curry powder, button mushrooms, 120ml (4fl oz) coconut milk
crushed chilli flakes, mirin, white soy sauce, and sugar. Simmer
1 tsp grated ginger
for 5 minutes.
1 tsp sea salt
3 Add the tofu, baby spinach, and lime juice. Simmer for 5 minutes. 2 tsp curry powder
8 button mushrooms, thinly sliced
heat, cook the ramen noodles for 4 minutes, stirring occasionally. Drain, 1 tsp crushed chilli flakes
rinse, and divide between 4 deep serving bowls. 21⁄2 tbsp mirin
1 tbsp white soy sauce
5 Fill the serving bowls with the hot broth, just covering the noodles.
1 tsp sugar
6 Garnish each bowl with the soft-boiled eggs, spring onions, 175g (6oz) tofu, diced
and coriander. 85g (3oz) baby spinach
11⁄2 tbsp lime juice
4 soft-boiled eggs, sliced in half
lengthways
45g (11⁄2oz) spring onions, finely
chopped
45g (11⁄2oz) coriander, roughly
chopped
Make it vegan
Instead of the hard-boiled

eggs, top the ramen with
another vegetable, such as
miso-glazed roasted
aubergine.

Soups and Stews 145
Sweetcorn Chowder Ramen
Fresh sweetcorn is the star of this vegetarian ramen dish. It’s enhanced
by the salty, complex flavour of the miso. The addition of cream provides
a lovely richness to the ramen.
1 Heat the vegetable oil in a large pan over a medium heat. Add the 1 tbsp vegetable oil
onion, and sauté until translucent. Add the garlic, and sauté for 1 minute, 1 litre (13⁄4 pints) Vegan Ramen Stock
until fragrant. (see page 31)
1 small onion, diced
2 Add the stock, 350g (12oz) sweetcorn, cream, vegetarian white miso
paste, mirin, and salt. Simmer for 10 minutes. 1 clove garlic, finely chopped
500g (1lb 2oz) cooked sweetcorn
3 Using a hand-held blender, blend the broth until much of the sweetcorn kernels
has been incorporated, while still leaving some larger kernel chunks.
500ml (16fl oz) single cream
Add the remaining sweetcorn, and simmer for 5 minutes.
21⁄2 tbsp vegetarian white miso paste
4 While the broth is simmering, in a large pan of boiling water over a high 2 tsp mirin
heat, cook the ramen noodles for 50 seconds, stirring occasionally. 1 tsp sea salt
Drain, rinse, and divide between 4 deep serving bowls.
680g (24oz) fresh ramen noodles
5 Fill the bowls with the hot broth, just covering the noodles. Place 1 knob 4 knobs butter (about 2 tbsp)
butter in the middle of each bowl, and sprinkle with the chives. 50g (13⁄4oz) chives, finely chopped
Make it with meat
Add 85g (3oz) cooked,

sliced chicken breast
atop each bowl.

Soups and Stews 147
Buckwheat Noodle Soup
with Enoki and Shiitake
Making your own dashi, or Japanese stock, is a very simple affair that
creates a delicate yet flavoursome soup base. Here both dried and fresh
shiitake are used to make a vegetarian version.
serves 4 prep 20 mins, plus soaking cook 15 mins
1 To make the dashi: place the dried kombu, dried shiitake mushrooms, 300g buckwheat soba noodles
and fresh shiitake mushroom stalks in a saucepan and cover with 60g (2oz) fresh enoki mushrooms
1.2 litres (2 pints) cold water. Soak for 1 to 3 hours.
4 spring onions, finely sliced on the
diagonal
2 After soaking, bring the dashi almost to the boil over a medium heat,
but remove from the heat just before it boils. Season with salt, and stir in 8 small seaweed snack sheets
the rice vinegar and soy sauce. Remove and discard the kombu, and let (kim nori), cut into thin strips,
the dashi cool. Strain the dashi through a sieve lined with kitchen paper to garnish
to remove the shiitake mushrooms.
For the dashi
3 Cook the noodles in boiling, salted water for 3 to 4 minutes until just 15g (1⁄2oz) dried kombu, cut into
al dente. Drain and rinse well under cold water. pieces
15g (1⁄2oz) dried shiitake mushrooms
4 In a large saucepan, bring the dashi to the boil over a medium-high 60g (2oz) fresh shiitake mushrooms,
heat. Add the enoki mushrooms, spring onions, shiitake mushroom stalks and caps separate, and caps
caps, and noodles. Return to the boil until the noodles are heated thinly sliced
through and the mushrooms are soft. Remove from the heat and season
salt
to taste with salt. Serve immediately, topped with seaweed strips.
1 tsp rice vinegar
1 tbsp soy sauce
Soups and Stews 149

Thai Curry, Tomato
and Vegetable Soup
with Farro
Tomato soup takes on a whole new life in this recipe,
when mixed with Thai curry paste and a variety of fresh
vegetables. The addition of farro gives just the right amount
of bulk to this satisfying soup.
serves 4 prep 10 mins cook 1 hr 30 mins
1 Place the farro in a large, lidded saucepan and cover with water. 75g (21⁄2oz) uncooked farro
Place over a medium heat, cover, and simmer for about 1 hour or 400g can light coconut milk
until almost all the water has been absorbed. Drain any remaining
water and set aside.
175g (6oz) tomato purée
2 Place a large, lidded saucepan over a medium heat. Add the coconut 2 tbsp Thai red curry paste
milk, stock, tomato purée, Thai red curry paste, and sugar and stir to
1 tbsp light brown sugar
combine. Cover and bring to the boil, stirring occasionally to make sure
the ingredients are well combined. Then reduce the heat to a low 1 tbsp extra virgin olive oil
simmer and cook the soup for a further 20 minutes. 2 leeks, white and light green parts
only, chopped
3 Meanwhile, heat the oil in a large frying pan over a medium heat. 1 green pepper, deseeded and diced
Add the leeks and green peppers and sauté for 10 minutes or until
1 courgette, diced
softened and browned in places. Add the courgette and cook for
a further 3 minutes. Remove from the heat and set aside. 1 large beef tomato, diced
sea salt and freshly ground
4 Add the tomatoes to the soup. Taste and adjust the seasoning and black pepper
cook the soup, stirring once, for 5 minutes. Then add the leek mixture handful of coriander leaves,
and the farro. Stir well to mix and remove from the heat. Ladle the soup to garnish
into bowls and garnish with coriander. Serve hot with a green salad and
crusty ciabatta bread.
Make it with fish
Marinate 4 snapper fillets or

other firm white fish in 2 tbsp
lime juice and 2 tsp sea salt for
30 minutes. Add the fish to the
soup in step 4 and gently
simmer for 6 to 8 minutes,
or until the fish is just
cooked through.

Soups and Stews 151
Green Minestrone with
Kale and Walnut Pesto
This bright, vibrant soup is made with a variety of fresh spring vegetables
that give it a tender-crisp texture. Be sure to add them to the soup in the
correct order, so they are all cooked al dente.
1 To make the pesto: in a large, non-stick frying pan, dry-fry the walnuts 115g (4oz) pasta tubes or orzo
over a medium–low heat for 3 to 4 minutes, stirring frequently, until 2 tbsp olive oil, plus extra to toss
they start to brown. Remove from the heat. Once cool, rub them well
1 small yellow onion, finely diced
in a clean tea towel to remove the skins. Roughly chop.
1 celery stalk, finely diced
2 In a food processor, pulse the walnuts, kale, garlic, lemon juice, basil, ⁄3 large fennel bulb, finely diced
1
olive oil, and 2 tablespoons cold water to form a rough paste. Add the
1 large garlic clove, finely chopped
Parmesan and pulse until you reach the desired consistency, adding
a little extra olive oil if necessary. The pesto should not be completely 1.4 litres (21⁄2 pints) vegetable stock
smooth. Taste and season with salt and pepper, and pulse once more large handful of young green
to combine. beans, finely sliced
10 asparagus spears, finely sliced
3 Cook the pasta according to the package instructions. Drain and rinse
60g (2oz) frozen peas
the cooked pasta under cold water. Toss with a drizzle of olive oil to
prevent sticking. Set aside. ⁄2 small courgette, halved lengthways
1
and finely sliced

4 In a large, heavy-based saucepan, heat the olive oil over a medium heat. For the pesto
Add the onion, celery, and fennel, and cook for 3 to 4 minutes, stirring
occasionally, until soft but not brown. Then add the garlic and cook 60g (2oz) walnut halves
for 1 minute more. 30g (1oz) young kale, washed,
de-veined, and shredded
5 Add the vegetable stock and bring to the boil. Add the green beans and 1 large garlic clove, crushed
cook for 1 minute. Add the asparagus and peas and cook for 2 minutes
2 tbsp lemon juice
more. Finally, add the courgette and pasta and cook for a final minute.
Taste and season with salt and pepper. Serve immediately, with pesto 12 basil leaves
alongside for topping. 4 tbsp olive oil
2 tbsp grated Parmesan cheese
Make it vegan
Use a plant-based Parmesan

cheese or nutritional yeast
instead of Parmesan cheese,
and ensure the pasta
is eggless.

Soups and Stews 153
Creamy Spinach and
Mung Bean Soup
Don’t let the bright colour fool you – this soup is as
luxurious as it is good for you, and especially tasty
with freshly baked bread.
1 In a flameproof casserole or stock pot, melt the butter over a medium 1 tbsp unsalted butter
heat. Add the onion and cook for 3–4 minutes until translucent. Add 1 onion, diced
the garlic and cook for 2 minutes.
2 Add the potato and stir to combine. Cook for 2–3 minutes. Add 1 potato, peeled and cut into
500ml (16fl oz) stock and bring to the boil. Reduce the heat to a simmer 1cm (1⁄2in) chunks
and cook, covered, for 12–15 minutes, until the potatoes are tender. 750ml (11⁄4 pints) vegetable stock
175g (6oz) baby spinach
3 Add the spinach and mung beans and cook for an additional 5 minutes,
or until the spinach wilts and the mung beans are warmed through. 175g (6oz) cooked mung beans
Leave to cool. 2 tbsp dry sherry
⁄8 tsp ground cayenne pepper
1
4 With a blender (working in batches) or a hand-held blender, purée the

⁄8 tsp ground nutmeg
1
soup until smooth. Return the puréed mixture to the pan and stir in
the sherry, cayenne, and nutmeg. For a thinner consistency, add some salt and freshly ground black pepper
of the remaining stock as desired. Season with salt and pepper to taste. 20g (3⁄4oz) grated Parmesan cheese
5 Reheat the soup over a medium heat. Transfer to serving bowls and
top with Parmesan. Serve immediately.
Why not try...

Garnish with flat-leaf parsley or watercress
for a more pronounced green flavour.
Make it vegan
Replace the butter with an

equal amount of coconut oil,
and use a plant-based
Parmesan cheese.
Make it with meat
Crumble 1 tbsp crisped

prosciutto on top of
each bowl of soup.

Soups and Stews 155
Pigeon Pea and
Pumpkin Chilli
Pumpkin may seem like an unusual ingredient in chilli,
but its sweetness is a lovely complement to the spiciness
of this soup.
1 In a large stock pot, heat the oil over a medium-low heat. Add the onion 1 tbsp olive oil
and cook for 2–3 minutes until soft. Add the garlic and jalapeño and 1 small onion, diced
cook for an additional minute.
2 garlic cloves, finely chopped
2 Incorporate the tomatoes, cumin, and chipotle chilli powder. Stir in the 1 small jalapeño, deseeded and
stock, bring to the boil, reduce the heat and then simmer for 5 minutes. minced
Stir in the pigeon peas (or black-eyed beans), adzuki beans, and 400g can chopped tomatoes
sweetcorn. Return to the boil then reduce the heat to low and simmer,
21⁄2 tsp ground cumin
covered, for 20 minutes.
11⁄2 tsp chipotle chilli powder
3 Fold in the pumpkin and stir to combine. Cook, covered, for another 500ml (16fl oz) vegetable stock
10 minutes. Season with salt and pepper to taste. Transfer to 6 serving 375g (13oz) cooked pigeon peas
bowls, garnish with the chopped coriander, and serve immediately. or black-eyed beans
400g (14oz) cooked adzuki beans
115g (4oz) sweetcorn kernels
425g can pure pumpkin
60g (2oz) chopped coriander leaves,
to garnish
Make it with meat
Cook 225g (8oz) raw turkey

mince along with the onion
in step 1.

Soups and Stews 157
Chickpea and Haricot
Bean Bisque
While not a traditional bisque, this soup certainly seems like
one with its silky, rich texture. This simple, elegant recipe
makes an excellent first course for a dinner party.
1 In a flameproof casserole or large saucepan, warm the oil over a ⁄2 tbsp olive oil, plus extra
1
medium-low heat until shimmering. Add the leek and cook for to garnish
4–5 minutes until soft and translucent. Add the garlic and cook 1 leek, white parts only, sliced
for an additional 2 minutes.
2 Add the vermouth and cook for 1–2 minutes. Incorporate the stock, 1 tbsp dry vermouth
haricot beans, and chickpeas. Bring to the boil, then reduce to a simmer 750ml (11⁄4 pints) vegetable stock
and cook, covered, for 15 minutes. Remove from the heat and leave to
450g (1lb) cooked haricot beans
cool for 5–10 minutes.
3 Transfer the mixture to a blender and purée until smooth. Return to 60ml (2fl oz) double cream
the pan over a medium heat, stir in the cream, and heat. Season with salt and freshly ground black pepper
salt and pepper to taste. Transfer to serving bowls, garnish with the
chopped toasted hazelnuts,
hazelnuts and a swirl of oil, and serve immediately.
to garnish
Make it vegan
The cooked chickpeas are

naturally creamy, so you can
easily omit the double cream
for a vegan-friendly version
Soups and Stews 159

Brazilian Black Bean
and Pumpkin Stew
A colourful and gutsy dish, you could always add some spicy
sausage or chorizo if you prefer a meaty meal. Black beans
are also called turtle beans and need soaking overnight.
serves 4–6 prep 25 mins, plus soaking cook 21 ⁄ 2 –3 hrs
1 Preheat the oven to 160°C (325°F/Gas 3). Put the beans in a large 325g (11oz) dried black beans,
heavy-based pan and cover with water. Bring to the boil, then reduce to soaked overnight and drained
a simmer, partially cover with the lid, and cook on a low heat for 1 hour. 1 tbsp olive oil
Drain and set aside.
1 onion, finely chopped
2 Heat the oil in a large heavy-based pan over a medium heat, add the salt and freshly ground black pepper
onion, and cook for 3–4 minutes until soft. Season with salt and pepper, 3 garlic cloves, finely chopped
stir in the garlic, and cook for 1–2 minutes until soft. Stir in the pumpkin
1 small pumpkin or butternut squash,
or butternut squash, red peppers, tomatoes, and chilli.
peeled, deseeded, and diced
3 Add the beans, pour over the stock, and bring to the boil. Then reduce 2 red peppers, deseeded and diced
to a simmer, cover with the lid and put in the oven for 11 ⁄ 2 –2 hours. Taste 2 × 400g cans chopped tomatoes
and season, if necessary, then stir through the mango and coriander. 1 small green chilli, deseeded and
Serve with some soured cream and rice on the side. diced
900ml (11⁄2 pint) hot vegetable stock
1 mango, peeled, stone removed,
and diced
bunch of coriander, chopped
Make it with meat
Add 250g (9oz) chopped

spicy sausage or chorizo
to the pan in step 2 after
adding the garlic. Cook for
6–8 minutes until seared.

Soups and Stews 161
Kitchari Stew with Kamut
The word “kitchari” literally means mixture, and is an Indian recipe
that mixes two or more grains for a soothing and warming dish.
This recipe uses kamut instead of rice, for more texture and bite.
serves 3 prep 10 mins, plus overnight soaking cook 2 hrs 10 mins
1 Place the peas in a large bowl, cover with water, and leave to soak for 150g (51⁄2oz) yellow split peas
about 12 hours. Place the kamut in a separate bowl, cover with water, 100g (31⁄2oz) uncooked kamut
and leave to soak overnight or for up to 8 hours. Drain any remaining
1 tbsp coconut oil or ghee
water from the peas and kamut. Rinse under running water, drain well,
and set aside. 5cm (2in) piece of fresh
root ginger, finely chopped
2 Heat the oil in a large, lidded saucepan over a medium heat. 2 tsp turmeric
Add the ginger, turmeric, cumin, coriander, and cinnamon. Reduce
2 tsp ground cumin
the heat to low and cook for 1–2 minutes, stirring frequently, making
sure the spices do not burn. 1 tsp ground coriander
1
3 Add the peas, kamut, and 1.5 litres (23 ⁄4 pints) of water to the pan. salt
Season with salt and bring the mixture to a simmer. Cover partially
handful of coriander leaves,
and cook, stirring occasionally, for 2 hours or until the peas have
to garnish
broken down and the kamut is tender and chewy. Taste and adjust
the seasoning, if needed. Remove from the heat and garnish with
coriander. Serve hot.
Why not try...

If you can’t find kamut, stick with the traditional version of
this dish and use basmati rice. Add 100g (31⁄2oz) rinsed basmati
rice with the soaked peas and water in step 3. You should only
need to simmer for 1 hour, stirring periodically as the rice
may stick to the bottom of the pan.
Soups and Stews 163

Red Wine-Braised Beetroot
and Lentils with Farro
Beetroot and lentils are a match made in heaven when braised
in a full-bodied red wine. Be sure to use a wine of good quality,
as it will enhance the flavour of the stew and you can save a glass
to have with your meal.
serves 4 prep 30 mins, plus overnight soaking and chilling cook 1 hr 20 mins
1 Place the farro in a large bowl, cover with water, and leave to soak 150g (51⁄2oz) uncooked farro
overnight or for up to 12 hours. Then drain and rinse under running 3 tbsp light olive oil
water. Drain well.
1 garlic clove, sliced
2 Heat 1 tablespoon of the light olive oil in a saucepan over a medium salt and freshly ground
heat. Add the farro and sliced garlic. Season to taste with salt and cook black pepper
for 5 minutes, stirring occasionally, until the farro is lightly toasted. Add 250g (9oz) Greek yogurt
900ml (11 ⁄ 2 pints) of water and bring to the boil. Then reduce the heat 1 tbsp lemon juice
to a simmer, cover, and cook for 25–30 minutes or until the farro is
tender. Drain any remaining water and rinse under running water. 1 tsp lemon zest
Drain well and set aside. 1 small garlic clove, crushed
3 For the lentils and vegetables, heat the remaining light olive oil in a
handful of flat-leaf parsley
large, heavy-based, lidded saucepan over a medium heat. Add the
onions and cook for 2–3 minutes or until softened. Then add the garlic, For the lentils and vegetables
beetroot, and carrots. Season to taste with a good grinding of pepper 1 onion, finely sliced
and cook for 5–10 minutes, stirring occasionally. Add the tomato
purée in a corner of the pan, cook for 1–2 minutes, then stir to mix 3 garlic cloves, crushed
with the vegetables. 3 large beetroots, peeled and
chopped into 3cm (1in) pieces
4 Add the lentils, wine, stock, rosemary, thyme, and bay leaf. Bring 2 carrots, chopped into
to the boil. Then reduce the heat to a simmer and cook, covered, 2.5cm (1in) pieces
for 25 minutes or until the lentils and vegetables are cooked through.
2 tsp tomato purée
Season with salt and cook for a further 5–10 minutes. Remove from
the heat and discard the rosemary, thyme, and bay leaf. 100g (31⁄2oz) black beluga lentils,
rinsed and cleaned
5 Place the yogurt, lemon juice, lemon zest, crushed garlic, and extra 200ml (7fl oz) good-quality red wine
virgin olive oil in a bowl. Finely chop the parsley and add to the bowl. 250ml (9fl oz) vegetable stock
Season with a pinch of salt and whisk to combine. Cover with cling film
and chill for 15 minutes. To serve, divide the farro between four serving sprig each of rosemary and
plates, top with the beetroot and lentils, and spoon over a dollop thyme
of yogurt. 1 bay leaf
Make it vegan
Use a vegan yogurt alternative,

such as coconut yogurt
(see page 38), rather
than greek yogurt.

Soups and Stews 165
Curries and
Stir-fries
Curries and stir-fries are ideal flexitarian meals. From green
lentil curry to quinoa cashew stir-fry and crispy fried tofu,
these dishes are nutritious and full of flavour on their
own, or simple to add dairy or meat to.
Chickpea Tikka Masala
in Lettuce Cups
Creamy and surprisingly mild, the curry flavour in this dish
is a wonderful match for the slightly sweet butterhead lettuce
and the textured chickpeas.
1 In a large frying pan, heat the ghee over a medium-low heat until 1 tbsp ghee
shimmering. Add the white onion and cook for 2 minutes, or until soft. 1 small white onion, chopped
Add the garam masala, turmeric, chilli, and ginger. Cook for an
1 tbsp garam masala
additional minute to warm the spices.
⁄2 tsp turmeric
1
2 Stir in the chickpeas, passata, and yogurt. Bring to the boil then reduce 1 small green chilli, deseeded and
the heat to low and cook for 20 minutes, or until the sauce and chickpeas finely chopped
are completely warmed through. Season with salt and pepper to taste.
⁄4 tsp grated fresh ginger
1
Remove from the heat and let sit for 5 minutes.
3 To assemble, divide the chickpea mixture evenly among the leaves. 500ml (16fl oz) passata
Garnish with the red onion and coriander and serve immediately. 50g (13⁄4oz) plain Greek-style yogurt
12 leaves cos lettuce, washed and
dried
60g (2oz) thinly sliced red onion
2 tbsp chopped coriander leaves
Why not try...

For texture and crunch, use Savoy
cabbage instead of the lettuce.
Make it vegan
Replace the ghee with canola

oil and the yogurt with
coconut yogurt (see page 38).
Make it with meat

chopped chicken breast along
with the chickpeas in step 2.
Curries and Stir-fries 169

Black Sesame and
Coconut Curry Bowl
By themselves, shirataki noodles have very little taste, so pan-frying
them in the curry sauce allows them to absorb all the gently spiced
flavours of this simple vegan dish.
1 In a medium, heavy-based saucepan, melt 2 tablespoons coconut oil 3 tbsp coconut oil
over a medium heat. Add the onion and cook for 2 to 3 minutes until 1
⁄2 red onion, finely chopped
soft but not brown. Incorporate the garlic and ginger and cook for
1 minute more.
2.5cm (1in) piece fresh ginger root,
2 Add the red pepper and mushrooms and cook for 2 to 3 minutes finely chopped
until they start to deepen in colour. Add the remaining 1 tablespoon 1
⁄2 large red pepper, diced
coconut oil, curry powder, and chilli powder (if using), and stir well to
150g (51⁄2oz) mushrooms, peeled and
combine. Reduce the heat to low and cook for 1 minute until the spices
quartered
release fragrance.
2 tsp curry powder
3 Incorporate the coconut milk and vegetable stock. Add the sweet 1
⁄4 tsp chilli powder (optional)
potatoes and bring to the boil. Reduce to a simmer and cook, uncovered, 400ml can coconut milk
for 10 to 12 minutes until the sweet potatoes are soft.
4 Meanwhile, bring a pan of water to the boil. Transfer the shirataki 300g (10oz) sweet potato, peeled
noodles to a colander and rinse thoroughly under cold running water and diced into 1cm (1⁄2in) cubes
for at least 30 seconds to rinse off the packaging liquid. In the pan of 2 × 200g packets shirataki or
boiling water, cook the noodles for 2 minutes. Drain well, and set aside vermicelli noodles
to cool completely. handful of coriander leaves
5 Heat a large, non-stick frying pan over a high heat. Once cool, dry-fry 2 spring onions, trimmed and sliced
the noodles for 2 minutes, stirring constantly. Add most of the sauce on the diagonal
to the noodles and cook for another 2 minutes until the sauce is 1
⁄2 tsp black sesame seeds
mostly absorbed.
6 Divide the noodles among 4 serving bowls and top with equal amounts
of the curried vegetables and the remaining sauce. Garnish with equal
amounts of the coriander, spring onions, and sesame seeds, and
serve immediately.
Make it with fish
Top each bowl with 4 cooked

prawns before you serve.

Lentil and Broccoli
Green Curry
The crunch of broccoli complements the creamy curry sauce,
and the lentils introduce another layer of texture to this Thai
dish, which is perfect over brown basmati or jasmine rice.
1 In a large saucepan, warm the oil over a medium-low heat until shimmering. 1 tbsp vegetable oil
Add the shallot and garlic and cook for 2 minutes, or until soft. Add the 1 shallot, finely chopped
curry paste and stir to combine. Cook for an additional minute.
2 Add the coconut milk, soy sauce, and makrut lime leaf or lime juice. 1 tbsp green curry paste
Simmer for 10 minutes. Add the red pepper and cook for another 400ml can coconut milk
10 minutes, or until the pepper starts to become tender.
⁄2 tbsp soy sauce
1
3 Stir in the broccoli, lentils, mushrooms, green beans, and basil. Cook 1 makrut (kaffir) lime leaf or 1 tbsp
for an additional 5–10 minutes, until the green beans and broccoli are fresh lime juice
tender and the mushrooms are cooked. Remove the makrut lime leaf, 1 small red pepper, deseeded and
if using. Season with salt and pepper to taste. Serve immediately. julienned
200g (7oz) broccoli florets
325g (11oz) cooked green lentils
100g (31⁄2oz) shiitake mushrooms,
sliced
75g (21⁄2oz) chopped fresh green
beans
1 tbsp finely chopped basil leaves
black pepper
Make it with meat
Add 225g (8oz) raw chicken

breast, sliced, and cook with
the shallots and garlic in step 1.

Thai Yellow Pumpkin
Curry with Quinoa
This vibrant curry with its fresh, Thai flavours uses pumpkin and
quinoa to create a hearty and warming supper that is really comforting
in autumn or winter.
1 Heat the oil in a large, lidded saucepan over a medium heat. Add the 1 tbsp coconut oil or sunflower oil
curry paste and onions and cook for 2 minutes, stirring frequently. Then 3 tbsp Thai yellow curry paste
add the pumpkin, coconut milk, stock, and quinoa to the pan. Bring to
1 onion, finely chopped
a simmer, cover, and cook for about 30 minutes.
1 pumpkin, about 800g (13⁄4lb),
2 Add the chickpeas and cook for 5 minutes or until the pumpkin is deseeded and chopped into
tender. Taste and adjust the seasoning as necessary. Remove from the bite-sized pieces
heat. Garnish with coriander and serve immediately with lime wedges. 400ml can coconut milk
200g (7oz) uncooked quinoa
400g can chickpeas, drained
black pepper
4 tbsp chopped coriander leaves,
to garnish
2 limes, cut into wedges
Why not try...

You could try using sweet potato in
place of the pumpkin, and garnish with
flat-leaf parsley instead of the coriander.

Pigeon Pea Vindaloo
Characteristic of vindaloo, the high heat level in this Indian curry
balances with warm spices, such as cinnamon and cardamom. Serve
with rice or naan and some cooling yogurt raita.
1 In a small bowl, combine the cumin, ground coriander, turmeric, 11⁄4 tbsp ground cumin
cardamom, mustard, and paprika and stir thoroughly to combine. 1 tbsp ground coriander
⁄4 tsp turmeric
3
2 In a heavy-bottomed pan, heat the oil over a medium heat until
shimmering. Add the onion and cook for 3–4 minutes until it starts ⁄3 tsp ground cardamom
2
to become translucent. ⁄2 tbsp ground mustard seeds

1
1 tbsp paprika
3 Stir in the garlic, ginger, and chilli, and cook for an additional 2 minutes.
Incorporate the spice mixture, bay leaf, cinnamon stick, passata, vinegar, 1 tbsp vegetable oil
and water, and bring to the boil. Reduce the heat and simmer, covered, 1 small onion, diced
for 10 minutes. 3 garlic cloves, finely chopped
⁄4 tbsp finely chopped fresh ginger
3
4 Add the pigeon peas (or black-eyed beans) and stir to combine. Bring
to the boil then reduce to a simmer and cook, covered, for 20 minutes. 1 large hot red chilli, deseeded and
Remove the cinnamon stick and bay leaf. Season with salt and pepper finely chopped
to taste. Serve immediately. 1 bay leaf
1 cinnamon stick
225g (8oz) passata
1 tbsp red wine vinegar
450g (1lb) cooked pigeon peas
or black-eyed beans
black pepper
Make it with meat
Brown 450g (1lb) chuck

steak, diced, and add
with the passata.

Braised Chickpeas
with Preserved Lemon
A North African condiment, these lemon slices preserved in brine
add a fragrant touch to a simply braised chickpea and chard recipe.
1 In a large flameproof casserole, warm the oil over a medium heat until 1 tbsp olive oil
shimmering. Add the onion and cook for 2 minutes, or until soft. Add 1 small onion, chopped
the garlic and cook for an additional minute.
2 Add the chickpeas and Swiss chard and stir to combine. Add the stock 500g (1lb 2oz) cooked chickpeas
and cook, covered, for 15 minutes, or until the chard begins to wilt. 450g (1lb) chopped Swiss chard,
leaves and stems
3 Stir in the olives and preserved lemon. Cook, covered, for an additional
10 minutes. Season with salt and pepper to taste. Serve immediately.
75g (21⁄2oz) chopped
green olives
⁄2 tbsp finely chopped preserved
1
lemon, or zest and juice of 1 lemon

black pepper
Make it with meat
Finely dice 60g (2oz)

pancetta and cook with
the onion in step 1.

Cauliflower Curry
For this recipe, potatoes and cauliflower are tumbled in a tikka
coconut sauce. This is a simple and economical dish to make, and
can easily be made ahead and reheated when required.
serves 4–6 prep 15 mins cook 1 hr
1 Heat the oil in a large heavy-based pan over a medium heat, add the 1 tbsp vegetable oil
onion, and cook for 3–4 minutes until soft. Season with salt and pepper, 1 onion, roughly chopped
stir through the ginger, garlic, and chillies, and cook for a couple of
minutes. Stir in the tikka paste, chickpeas, coconut milk, and stock and
bring to the boil. Reduce to a simmer and cook gently, partially covered 5cm (2in) piece of fresh root ginger,
with the lid and stirring occasionally, for 30 minutes. peeled and finely chopped
2 Meanwhile, bring another large pan of salted water to the boil. Add
2 green chillies, deseeded and finely
the potatoes and cook for about 15 minutes or until just beginning to
chopped
soften. Remove the potatoes with a slotted spoon and set aside. Put
the cauliflower in the boiling water and cook for about 5 minutes, then 2 tbsp medium-hot tikka curry paste
drain well. 400g can chickpeas, drained and
rinsed
3 Tip the potato and cauliflower into the sauce and turn so they are well 400ml can coconut milk
coated, then simmer very gently for a further 15 minutes or so, to allow
600ml (1 pint) hot vegetable stock
all the flavours to mingle. Serve with some rice and naan.
3 potatoes, peeled and cut into
bite-sized pieces
1 cauliflower, cut into bite-sized
florets

Paneer and Sweet
Pepper Curry
The sweet peppers marry well with the paneer in this mild vegetarian
curry. Paneer is an Indian cheese that won’t melt upon cooking; you’ll
find it with the other cheeses at the supermarket.
serves 4–6 prep 20 mins cook 1 hr
1 Heat half the oil in a heavy-based pan over a medium-high heat, add the 2 tbsp vegetable oil
paneer and cook for 5–8 minutes, stirring, until golden all over. Remove 230g packet paneer, cubed
and set aside.
10cm (4in) piece fresh root ginger,
peeled and sliced
2 Heat the remaining oil in the pan, add the ginger, chillies, curry leaves,
cumin seeds, garam masala, and turmeric, and stir well to coat with the 2 red chillies, deseeded and finely
oil. Then add the peppers and cook over a low heat for about 15 minutes chopped
until beginning to soften. 2 tbsp dried curry leaves, crushed
2 tsp cumin seeds
3 Add the tomatoes and 100ml (31 ⁄ 2fl oz) water and cook on low for
15 minutes. Return the paneer to the pan, season with salt and pepper, 4 tsp garam masala
then simmer gently for 15–20 minutes, topping up with a little hot water 2 tsp ground turmeric
if needed. Stir through the coriander and serve with rice, chapatis, or naan. 6 red peppers, deseeded and sliced
6 tomatoes, skinned and roughly
chopped
bunch of coriander, finely chopped
Make it vegan
Replace the paneer with the

same amount of cubed firm
tofu, and follow the same
instructions in steps 1 and 3.

Courgette, Herb,
and Lemon Tagine
Light, fresh, and zingy, this vegetarian version of a tagine is
full of punchy flavours. It is a good dish to prepare ahead as
the flavours improve with reheating.
serves 4 prep 25 mins cook 45–55 mins
1 Heat half the oil in a large heavy-based pan or tagine over a low heat, 2 tbsp olive oil
add the onions, and cook for 8 minutes until soft and translucent. 1 red onion, finely chopped
Season well with salt and pepper, then stir through the garlic, fennel
seeds, cinnamon, harissa, and preserved lemons.
2 Add the tomatoes and stir well, crushing them with the back of a pinch of fennel seeds
wooden spoon. Bring to the boil, then reduce to a simmer and cook
pinch of ground cinnamon
over a low heat for 30–40 minutes. If the sauce starts to dry out, top
up with a little hot water. 1–2 tsp harissa paste, plus extra
to serve
3 Cook the broccoli in a pan of boiling salted water for 3–5 minutes or 2 preserved lemons, quartered
until tender, then drain and refresh in cold water. Drain again and set and flesh discarded
aside. Heat the remaining oil in a frying pan over a low heat, add the 400g can whole tomatoes, chopped
courgettes and seasoning, and cook, stirring frequently, for 5 minutes or
1 head broccoli, broken into florets
until they start to colour a little. Add the lemon juice and stir through the
dill. Add the broccoli and courgettes to the sauce and stir through 3 courgettes, trimmed and sliced
the parsley. Serve on warmed plates with couscous, lemon wedges, juice of 1 lemon
and a spoonful of harissa on the side. handful of dill, finely chopped
handful of flat-leaf parsley, finely
chopped

Miso Japanese Aubergine
and Buckwheat Noodles
Japanese aubergines are long, thin, and have very few seeds, but
you can also use any young aubergines you can find. With its umami
flavour, this dish tastes light while being filling.
1 Preheat the oven to 220°C (425°F/Gas 7). Lightly score the cut-side of 2 firm Japanese or other young
the aubergines with the tip of a sharp knife to make a criss-cross design. aubergines, trimmed and halved
Place cut-side down on a lightly oiled baking sheet and transfer to the lengthways, then in half widthways
top shelf of the oven. Bake for 10 to 15 minutes until soft. salt
225g (8oz) buckwheat soba noodles
2 Meanwhile, bring a large pan of salted water to the boil. To make
the glaze: in a small saucepan, whisk together the miso paste and sesame oil, to toss
4 tablespoons hot water. Then whisk in the mirin, sugar, and sesame 1 tbsp sesame seeds
oil. Bring briefly to the boil, whisking constantly until the sugar has
1 tbsp sunflower oil, plus extra for
dissolved. Remove from the heat and set aside.
greasing
3 Cook the noodles in the boiling water according to the package 175g (6oz) very finely sliced green
instructions until just al dente, then drain and rinse briefly under cold cabbage
water. Toss with a drizzle of sesame oil to prevent sticking. 175g (6oz) bean sprouts
1 tbsp soy sauce
4 When the aubergine is soft, remove from the oven and turn the oven
4 large spring onions, trimmed and
on to a high grill setting. Line the baking sheet with foil and arrange the
very finely
aubergines cut-side up on the sheet. Brush the cut-sides with the glaze.
Return to the top shelf of the oven and grill until well browned and crisp 2 tbsp chopped coriander leaves,
on top, about 10 minutes. Remove the aubergines from the oven plus whole leaves to garnish
occasionally to brush with more glaze when it has been absorbed For the glaze
(about 3 times). Sprinkle with the sesame seeds and grill for one last
time until the sesame seeds are brown. 2 tbsp white miso paste
4 tbsp mirin
5 Heat the sunflower oil in a wok over a medium heat. Add the cabbage 11⁄2 tbsp sugar
and bean sprouts and stir-fry for 1 minute. Stir the soy sauce into the
2 tsp sesame oil
remaining glaze. Add the noodles, spring onions, and glaze to the
wok and cook for 1 minute more until heated through. Add the
coriander and toss well to combine. Divide among 4 serving dishes, and
top each with 2 pieces of aubergine. Garnish with coriander leaves and
serve immediately.
Make it with fish
Add 400g (14oz) skinned,

cubed salmon to the wok in
step 5 before the cabbage,
and cook for 2–3 minutes.

Quinoa Cashew Stir-Fry
with Chilli and Lime Sauce
This simple stir-fry is light, yet full of flavour and colour. The lime
gives it an added zing that pairs well with the sweetness of the toasted
cashews and crunchy vegetables.
1 Place the quinoa in a large saucepan. Cover with 125ml (41 ⁄4fl oz) of 100g (31⁄2oz) uncooked quinoa
water and simmer for about 10 minutes or until all the water has been 50g (13⁄4oz) cashew nuts
absorbed. Then remove from the heat and set aside.
2 tbsp light olive oil
2 Heat a large wok or frying pan over a high heat. Add the cashew nuts 115g (4oz) carrot,
and toast until lightly coloured. Remove from the heat and roughly roughly chopped
chop. Add the oil to the pan. Then add the carrots, cabbage, bean 115g (4oz) cabbage,
sprouts, and onions. Cook, stirring frequently, for about 5 minutes or roughly chopped
until lightly cooked.
100g (31⁄2oz) bean sprouts
3 Meanwhile, for the sauce, place all the ingredients in a bowl and mix 85g (3oz) red onion,
to combine. Add the quinoa to the vegetables and mix well. Pour over thinly sliced
the chilli and lime sauce, mix well, and cook for 1–2 minutes. Remove For the sauce
from the heat and serve hot.
juice of 1 lime and grated
zest of 1⁄2 lime
2 tbsp soy sauce
2 tbsp honey
1 red chilli, deseeded and
finely chopped
Make it with meat
Chop 200g (7oz) chicken

breast into slices and cook
with the vegetables in step 2.

Poblanos Stuffed with
Spicy Sorghum and
Black Bean Stir-Fry
Green poblano peppers have a sweet and mild heat that makes them
the perfect companion for this well-spiced sorghum stir-fry. An
impressive dish, it’s also easy to make.
serves 6 prep 10 mins, plus cooling cook 1 hr 20 mins
1 Place the sorghum and stock in a small, lidded saucepan and bring to 100g (31⁄2oz) uncooked sorghum
the boil. Then reduce to a simmer, cover, and cook for about 45 minutes. (found in health food or African
Remove from the heat and leave, covered, for a further 10 minutes. food stores)
Then drain any remaining water and set aside. 500ml (16fl oz) vegetable stock
6 large poblano peppers
2 Meanwhile, preheat the oven to 230°C (450°F/Gas 8). Place the poblano
peppers on a lined baking sheet. Brush with half of the oil and season 2 tbsp sunflower oil
with salt and pepper. Place in the oven and roast for 15–20 minutes, until salt and freshly ground
they start to brown and are tender. Remove from the heat and leave to black pepper
cool slightly. Once cool enough to handle, slit the peppers in the centre,
1 small red onion, roughly chopped
lengthways, and remove the seeds.
3 garlic cloves, crushed
3 Heat the remaining oil in a large cast-iron pan over a medium heat. 1 tsp chilli powder
Add the onions and sauté for 5–8 minutes or until softened. Then add 1 tsp oregano
the garlic, chilli powder, oregano, cumin, and cayenne pepper. Mix to
⁄2 tsp ground cumin
1
combine and cook for 2–3 minutes, stirring frequently.
⁄4 tsp cayenne pepper
1
4 Add the sorghum, beans, and tomatoes and stir to combine. Cook 400g can black beans, drained
for 5 minutes, stirring occasionally. Then add the corn and cook for a and rinsed
further 2–3 minutes. Taste, and adjust the seasoning if needed. Spoon 150g (51⁄2oz) plum tomatoes,
the stir-fry mixture into the poblano peppers and scatter any extra deseeded and diced
on the plates. Garnish with Cheddar and serve immediately.
150g can corn kernels
1 tbsp freshly grated Cheddar
cheese, to serve
Make it vegan
Use a plant-based cheese

alternative or nut cheese (see
page 37) instead of Cheddar.

Sesame-crusted Tofu with
Green Beans and Black Rice
This vegetarian dish uses sesame seeds in place of breadcrumbs to coat
tender tofu, giving it a crunchy, nutty texture, and pairs it with a spicy,
salty green bean stir-fry.
1 Place the rice in a large saucepan and cook according to packet 300g black rice
instructions. Remove from the heat, cover, and set aside. Pat the tofu dry 400g (14oz) extra firm tofu, drained
with kitchen paper and cut 16 × 2.5cm (1in) thick triangles. Set aside.
4 tbsp cornflour
2 Place the cornflour and sesame seeds in a shallow dish and mix to 4 tbsp sesame seeds, plus extra to
combine. Place the egg in a small bowl. Season the tofu with salt serve
and pepper and brush lightly with the egg. Then toss the tofu in the 1 egg, lightly beaten
cornflour mixture until lightly coated.
black pepper
3 Heat the grapeseed oil in a large frying pan over a medium-low heat.
Once the oil has heated, reduce the heat to low and add the tofu. 2–3 tbsp grapeseed oil
Cook for 3–4 minutes on each side, turning the tofu gently to prevent it 2 tbsp sesame oil, plus extra to serve
breaking apart, until evenly browned on each side. Remove with a slotted 1 onion, thinly sliced
spoon, set aside on a lined plate, and keep warm. Drain the excess oil
1 tsp grated fresh root ginger
from the pan.
3 mild red chillies, deseeded and
4 Add the sesame oil to the pan and increase the heat to medium. Add sliced into 1cm (1⁄2in) pieces
the onions, ginger, and chillies. Cook for about 5 minutes, stirring 3 garlic cloves, crushed and thinly
frequently, until softened. Then add the garlic and cook for another sliced
minute. Add the green beans and cook, stirring, for 3–4 minutes. 200g (7oz) green beans, blanched
5 Add the tamari sauce and spring onions. Season with pepper and cook, 1 tbsp tamari sauce, plus extra to
stirring, for about 3 minutes. Add the tofu and gently heat through for serve
2 minutes. Do not stir the tofu as it may break apart. Remove from the 2 spring onions, cut into 2.5cm (1in)
heat. Divide the rice between four serving plates. Top with the green long pieces
bean and onion stir-fry and the tofu. Sprinkle over sesame seeds, drizzle
with some oil and tamari sauce, and serve warm.
Make it vegan
Use 3 tbsp aquafaba in place

of the egg. Lighty beat it with
a whisk and use it as you
would the egg in step 2.

Baked Dishes
and Casseroles
Satisfy your craving for hearty meals with these
casseroles and baked dishes. From lasagne to enchiladas,
you’ll find easy weeknight dinners to enjoy when the
weather starts to cool.
Creamy Fontina
and Truffle Lasagne
The sweet, creamy fontina and truffle oil make this an
especially luxurious lasagne. The buttery sauce is delicious
with a sharp green salad to balance the richness of the dish.
serves 6 prep 20 mins cook 1 hr, plus standing
1 Preheat the oven to 200°C (400°F/Gas 6). To make the filling: in a large 2 tbsp olive oil
frying pan, heat the olive oil over a high heat. Working in two batches, 450g (1lb) cleaned, trimmed, and
partially cook the mushrooms for 3 to 4 minutes, turning often. roughly chopped mixed
Recombine the batches and add the garlic. Cook for 1 minute more. mushrooms (such as cremini,
portobello, oyster, and shiitake)
2 Add the artichokes and truffle oil. Season well with salt and pepper. Stir,
1 large garlic clove, crushed
then set aside to cool.
340g jar grilled artichoke halves in
3 To make the sauce: in a heavy-based saucepan, melt the butter oil, drained and roughly chopped
over a medium heat. Remove from the heat and whisk in the rice flour. 2 tsp truffle oil
Gradually whisk in the milk. Return the pan to the heat and cook, whisking
constantly, for 2 to 3 minutes until the mixture thickens and starts to boil.
Reduce the heat to low and continue to cook for 2 to 3 minutes, whisking 8–10 fresh lasagne sheets (see p33)
occasionally. Finally, add two-thirds of the cheese, and whisk until melted. For the sauce
Remove from the heat and season well with salt and pepper.
60g (2oz) unsalted butter
4 To assemble the lasagne: in a 23 × 33cm (9 × 13in) baking dish, spread 60g (2oz) sweet white rice flour
one-quarter of the sauce to coat the bottom of the dish. On top of that, 550ml (18fl oz) whole milk
layer one-third of the filling, and a single layer of lasagne sheets. Then 140g (5oz) fontina cheese (or
layer with another one-quarter of the sauce, one-third of the filling, and a mozzerella), roughly grated
single layer of lasagne sheets. Top with another one-quarter of the sauce,
the remaining mushroom mixture, and a final layer of lasagne sheets.
5 Cover the top with the remaining sauce and remaining cheese. Transfer
to the middle shelf of the oven and bake for 40 to 45 minutes until well
browned and cooked through. Leave to stand for 10 to 15 minutes before
cutting and serving.
Make it vegan
Replace the sauce in this

recipe with vegan Béchamel
Sauce (see page 42). Top the
lasagne with a plant-based
mozzerella in step 5.
Baked Dishes and Casseroles 197

Curried Black Lentil
Stuffed Onions
The nuttiness of black lentils and quinoa mixed with creamy
goat’s cheese makes these onions a unique main course.
serves 8 prep 30 mins cook 1 hr
1 Preheat the oven to 190°C (375°F). Trim both ends off the onions and 4 onions
discard the skins. Cut each onion horizontally in half to create 2 flat 240ml (8fl oz) water
sections. To create a well for the filling, with a spoon or melon baller
gently scoop out the middle of each onion half, leaving the bottom
of the onion intact. ⁄2 tsp curry powder
1
⁄2 tsp garam masala

1
2 Arrange the onions in a 20 × 20cm (8 × 8in) baking dish, well-side

175g (6oz) uncooked red, black, and
up, and fill the bottom of the dish with water. Cover the dish with foil
white quinoa
and bake for 40 minutes, or until the onions are tender.
140g (5oz) cooked black lentils
3 Meanwhile, in a medium saucepan, combine the stock, curry powder, 175g (6oz) crumbled goat’s cheese
and garam masala. Bring gradually to the boil and add the dry quinoa. 10g (1⁄4oz) plus 2 tbsp chopped
Return to the boil then reduce to a simmer and cook, covered, for coriander leaves
15–18 minutes until tender. Remove from the heat and let sit, covered,
for 5 minutes.
black pepper
4 In a large mixing bowl, combine the cooked and seasoned quinoa, black
lentils, goat’s cheese, and 10g (1 ⁄4 oz) coriander. Thoroughly combine.
Season with salt and pepper to taste.
5 Spoon an equal amount of quinoa mixture into each onion half. Bake,
uncovered, for 20 minutes, or until the filling is toasted and warmed
through. Garnish with the remaining 2 tablespoons of coriander and
serve immediately.
Make it vegan
Replace the goat’s cheese with

a nut cheese (see page 37).
Make it with meat
Reduce the cooked black

lentils to 100g (31⁄2oz) and add
225g (8oz) cooked minced
lamb along with the lentils.

Moth Bean Stuffed
Sweet Potatoes
The surprising mix of sweet and savoury in these baked potatoes
makes for a truly luscious meal or hearty side dish.
makes 8 prep 15 mins cook 1 hr 15 mins
1 Preheat the oven to 220°C (425°F) and line a baking tray with foil. 4 sweet potatoes, about 1kg (2lb)
in total
2 Cut each potato in half lengthways. Lightly oil each cut side. Arrange the 500g (1lb 2oz) cooked moth beans,
potatoes cut-side down on the baking tray and bake for 30–40 minutes or black lentils
until tender all the way through.
225g (8oz) Brie cheese
3 To assemble, turn the sweet potato halves cut-side up. With a fork, fluff salt and freshly ground
the inside of the potatoes while keeping the skin intact. Top each potato black pepper
half with an equal amount of moth beans (or lentils) and an equal 175g (6oz) pomegranate seeds
amount of Brie. Season with salt and pepper.
30g (1oz) roughly chopped
coriander leaves
4 Bake for an additional 8–10 minutes until the Brie is melted and gooey.
Sprinkle each potato half with 2 tablespoons of pomegranate seeds
and 2 tablespoons of chopped coriander. Serve immediately.
Make it with meat
Crumble 60g (2oz) cooked

crispy bacon into each
potato, along with the
pomegranate seeds.

Baked Lentil Spaghetti
Squash
For infusing your diet with complex carbohydrates, spaghetti squash
is a healthy alternative to pasta. Each squash half is its own nutty,
casserole-type dish in a self-contained serving.
1 Preheat the oven to 190°C (375°F). Cut the spaghetti squash in half 1 spaghetti squash (available from
lengthways and use a spoon to scrape the seeds out of each half. Drizzle farmers’ markets throughout winter
each half with 1 tablespoon of oil, and arrange cut-side down on a and spring)
baking tray. Cook for 30–35 minutes until tender but not mushy. 2 tbsp olive oil
450g (1lb) cooked green or
2 Meanwhile, in a medium mixing bowl, combine the lentils, walnuts,
Puy lentils
thyme, and lemon zest. Set aside until the squash is cooked.
60g (2oz) walnuts, toasted and
3 With a fork, scrape the squash flesh to expose and fluff the spaghetti roughly chopped
shreds. Season with salt and pepper. Divide the lentil filling evenly 1 tbsp thyme leaves
between the halves and crumble goat’s cheese over each. Bake for an
zest of 1 lemon
additional 10 minutes, or until the cheese softens. Serve immediately,
directly from the squash shell. salt and freshly ground
black pepper
115g (4oz) soft goat’s cheese
Make it vegan
Omit the goat’s cheese, or use

a nut cheese (see page 37).
Make it with meat
Reduce the lentils to 225g

(8oz) and add 130g (41⁄2oz)
cooked, seasoned minced
turkey to the filling.

Butter Bean Enchiladas
Tomatillos are a staple in Mexican sauces. Their tart, fruity flavour
shines in this herby enchilada sauce, wonderfully set off by buttery
beans and a sweet medley of vegetables.
1 Preheat the oven to 180°C (350°F). On a lightly oiled baking tray, 675g (11⁄2lb) tomatillos, husks
arrange the tomatillos, jalapeños, and onion. Roast for 20–25 minutes removed, roughly chopped
until tender. Leave to cool slightly. To make the sauce, transfer the (or small, unripe tomatoes,
roasted vegetables to a blender and combine with the coriander sprigs roughly chopped)
and stock. Blend until completely smooth. Season with salt and pepper. 2 medium jalapeños, deseeded
and chopped
2 To make the filling, in a large frying pan heat the oil over a medium-
1 onion, chopped
low heat. Add the garlic and cook for 1–2 minutes until soft. Add the
courgettes and sweetcorn and cook, covered, for an additional 30g (1oz) sprigs of coriander
2–3 minutes until the courgette starts to become tender. Stir in the 175ml (6fl oz) vegetable stock
spinach, cumin, coriander, and dried chillies. Cover and cook for another
3–4 minutes until the spinach wilts slightly. Stir in the butter beans.
black pepper
Season with salt and pepper to taste. Remove from the heat and leave
to cool slightly. 1 tbsp vegetable oil
3 Lightly oil a 23 × 30cm (9 × 12in) glass or ceramic baking dish. Lightly 2 courgettes, diced
coat the bottom with sauce. To assemble, work with one tortilla at a time
150g (51⁄2oz) fresh sweetcorn kernels
on a clean, flat work surface. Place 4 tablespoons of filling onto the
tortilla and top with 11 ⁄ 2 –2 tablespoons of grated cheese. Roll tightly and 175g (6oz) baby spinach
place seam-side down in the dish. Repeat to make 10 enchiladas in total. 11⁄2 tsp ground cumin
1 tsp ground coriander
4 Top the enchiladas with the remaining sauce. Sprinkle the remaining
cheese over the top. Cover with foil and bake for 15 minutes. Uncover pinch of crushed dried chillies
and bake for another 10 minutes, or until the cheese melts. Garnish with 225g (8oz) cooked butter beans
chopped coriander and serve immediately. 10 small corn tortillas
225g (8oz) mozzarella cheese
15g (1⁄2oz) chopped coriander leaves
Why not try...

Use crumbled feta instead of grated cheese. Make it vegan
Place 1 tablespoon inside each enchilada
and sprinkle the rest on top. Use a nut cheese instead of
mozzarella (see page 37).
Make it with meat
Omit one courgette and add

125g (41⁄2oz) cooked, chopped
chicken or pork to the filling.

Pigeon Pea Samosa Bake
Filled with the unique aromas and flavours of Indian spiced potatoes
and pigeon peas, this casserole with its crunchy filo topping is a nod
to traditional samosa pastry.
1 Preheat the oven to 180°C (350°F). Lightly oil a 23cm (9in) round 550g (11⁄4lb) peeled and diced
baking dish. potatoes
115g (4oz) frozen green peas,
2 Bring a large saucepan of water to a rapid boil. Add the potatoes and thawed
cook for 8–10 minutes until tender to the point of a knife. Meanwhile,
3 tbsp ghee
place the green peas in a sieve or colander. When the potatoes
are cooked, pour the potatoes and hot water over the peas. Let 1 small onion, diced
drain thoroughly. 1 small green chilli, deseeded and
finely chopped
3 In a large frying pan, heat 2 tablespoons of ghee over a medium-low heat
⁄4 tsp ground ginger
1
until shimmering. Add the onion and chilli and cook for 2–3 minutes until
soft. Incorporate the ginger, ground coriander, garam masala, cumin, ⁄4 tsp ground coriander
1
turmeric, cayenne, curry powder, and water. Cook for an additional ⁄4 tsp garam masala
3
minute until the spices are warmed through. 1 tsp ground cumin
⁄4 tsp turmeric
1
4 Add the potatoes and green peas, pigeon peas (or black-eyed beans),
stock, chopped coriander, and remaining 1 tablespoon ghee. Stir to ⁄4 tsp ground cayenne pepper
1
combine. Season with salt and pepper to taste. Remove from the heat. ⁄4 tsp curry powder
3
1 tbsp water
5 Transfer the mixture to the baking dish. Crinkle the filo sheet and place
atop the potato mixture. Bake for 20–25 minutes until the filo pastry is 75g (21⁄2oz) cooked pigeon peas
golden brown, then serve. or black-eyed beans
10g (1⁄4oz) chopped coriander leaves
4 sheets of frozen filo pastry, thawed
Why not try...

For an aromatic garnish, sprinkle the pastry
with crushed cumin seeds before baking.
Make it vegan
Replace the ghee with

canola oil.
Make it with meat

seasoned minced lamb with
the peas in step 4

Ratatouille Casserole
with Farro and Feta
A mix of baked Mediterranean vegetables, tomato sauce, and tender
farro is topped with contrasting salty feta cheese for a warm and
filling meal that is perfect at any time of the year.
serves 4 prep 10 mins, plus overnight soaking cook 1 hr 30 mins
1 Place the farro in a large bowl, cover with water, and leave to soak 100g (31⁄2oz) uncooked farro
overnight or for up to 8 hours. Then drain any remaining water, rinse 1 aubergine, cut into cubes
under running water, and drain well again. Set aside.
⁄2 tsp salt
1
2 Preheat the oven to 180°C (350°F/Gas 4). Place the aubergine cubes in 2 red or orange peppers, deseeded
a colander, sprinkle with the salt, and press down with a heavy object. and cut into bite-sized pieces
Leave to draw out the water and any bitterness. 1 courgette, cut into bite-sized pieces
1 red onion, finely chopped
3 Place the peppers, courgette, onions, and aubergine in a 2 litre (31 ⁄ 2 pint)
casserole. Spread them out evenly and drizzle with the oil. Add the farro 1 tbsp light olive oil
to the dish and toss lightly to mix with the vegetables. 400g can chopped tomatoes
4 Place the tomatoes, stock, rosemary, and garlic in a large bowl and mix
⁄4 tsp dried rosemary
1
to combine. Add the mixture to the casserole and mix well. Cover, place
in the oven, and bake for 1 hour and 15 minutes or until the vegetables 1 garlic clove, finely chopped
are tender and the farro is cooked. 200g (7oz) feta cheese, crumbled
2 tsp chopped basil leaves, to serve
5 Remove from the heat, take off the lid, and sprinkle over the feta. Return
to the oven, uncovered, and cook for about 15 minutes or until the feta
starts to turn golden. Remove from the heat and season to taste if
needed. Garnish with basil and serve hot.
Make it vegan
Omit the feta cheese or

replace it with a nut cheese
(see page 37).

Pasta and Grains
Pasta and grain dishes are simple to prepare and make
the perfect flexitarian meal – you can easily substitute
ingredients to meet your dietary requirements.
Shaved Asparagus, Mint
and Edamame Spaghetti
This vibrant green sauce is perfect for a light meal. Mint provides
an unexpected and refreshing flavour that is delicious served with
the tender asparagus and edamame.
1 Bring a large pan of salted water to the boil. To prepare the asparagus, salt and freshly ground black pepper
place each spear flat on a chopping board and use a peeler to shave 225g (8oz) large asparagus, trimmed
into very thin slices.
115g (4oz) frozen shelled edamame
2 Cook the edamame in the boiling water for 1 minute. Remove with 400g (14oz) dried wholemeal
a slotted spoon and put into a bowl of iced water. spaghetti
2 tbsp olive oil, plus extra to serve
3 Add the pasta to the boiling water and cook according to the package
1 large leek, white parts only,
instructions until just al dente. When the pasta is cooked, drain and
trimmed
reserve 120ml (4fl oz) cooking water. Set the pasta aside.
and julienned
4 Meanwhile, when the spaghetti is nearly cooked, heat the olive oil in 1 large garlic clove, crushed
a large, non-stick frying pan. Add the asparagus and leek and cook for 115g (4oz) ricotta cheese
2 minutes, stirring frequently, until the asparagus starts to soften. Add 1 large handful of fresh mint leaves,
the garlic and edamame and cook for 1 minute more. Remove from finely chopped, plus extra whole
the heat. leaves to garnish
2 tbsp grated Parmesan cheese, plus
5 Add the ricotta and 4 tablespoons of the reserved cooking water
extra to serve
to the pasta pan. Whisk until smooth, adding more cooking water as
necessary. Add the asparagus mixture to the pan and mix together
over a low heat.
6 Return the spaghetti to the pan, along with the mint and Parmesan. Toss
well. Season well with salt and pepper. Divide among 4 serving plates
and serve immediately with more Parmesan, mint leaves, and a drizzle
of olive oil on top.
Make it vegan
Instead of the ricotta, put 115g

(4oz) firm tofu, 2 tbsp lemon
juice, 1 tbsp nutritional yeast,
and 1 tbsp extra virgin olive oil
in a blender and pulse until it
is semi-puréed. Use this tofu
mixture as per the ricotta in
step 5. Omit the Parmesan
cheese or use a vegan
alternative.

Roasted Cauliflower and
Mint Orecchiette
The hearty yet delicately shaped pasta is a perfect partner for creamy
roasted cauliflower and light, fresh herbs. If you can’t find yellow
cauliflower, substitute with white cauliflower.
1 Preheat the oven to 200ºC (400ºF/Gas 6). Bring a large pan of salted salt and freshly ground black pepper
water to the boil. To prepare the cauliflower: in a large bowl, mix the 400g (14oz) dried orecchiette
olive oil, garlic, and red pepper flakes. Season with salt and pepper to
2 tbsp unsalted butter
taste. Add the cauliflower and toss with your hands, making sure the
seasoning is rubbed in well. 2 tbsp olive oil
2 tbsp finely chopped flat-leaf parsley
2 Evenly spread the cauliflower in a large, metal roasting pan. Transfer to
2 tbsp mint
the top shelf of the oven and roast for 15 minutes, or until just cooked
and browned in places. grated Parmesan cheese, to serve
For the cauliflower
3 Meanwhile, cook the orecchiette in the boiling water according to the
4 tbsp olive oil
package instructions until just al dente. Drain and reserve 240ml (8fl oz)
cooking water. 2 garlic cloves, crushed
1 tsp red pepper flakes
4 In a large, cast-iron frying pan, melt the butter and olive oil over a 450g (1lb) yellow (or white)
medium heat. Add about 2 tablespoons cooking water and allow to cauliflower florets
bubble. Add the orecchiette and cook for 1 to 2 minutes until the pasta
has absorbed most of the liquid.
5 Gently toss the cauliflower in the pasta. (Be sure to include all the crispy
bits of garlic and red pepper flakes from the roasting pan.) Transfer to
4 serving dishes and top with equal amounts of the parsley and mint.
Serve immediately with Parmesan.
Make it vegan
Replace the butter with

a vegetable oil spread
and the cheese with a
plant-based Parmesan.

Sweet Potato Gnocchi
and Hazelnut Gremolata
The zesty flavour and crunchy texture of the hazelnut gremolata contrasts
well with the soft, slightly sweet gnocchi. Creamy, rich cheese sauce
makes this dish truly decadent.
serves 4–6 prep 40 mins cook 1 hr 20 mins, plus cooling
1 Preheat the oven to 230°C (450°F/Gas 8). To make the gnocchi dough: wash For the gnocchi dough
and dry the sweet potatoes. Cut a small slit in the skins. Place in the oven and 2 medium sweet potatoes,
bake for 45 minutes, or until fork-tender. Remove from the oven and leave to about 300g (10oz) in total
cool completely.
1 tsp very finely chopped sage
2 Cut the cooled potatoes in half. Scoop the flesh into a medium bowl and mash leaves
with a potato masher. Stir in the sage and Parmesan, and season with salt and 30g (1oz) finely grated
pepper. Stir in the sweet rice flour, millet flour, and almond flour, mixing Parmesan cheese
together well to form a soft, sticky dough. salt and freshly ground black
pepper
3 To shape the gnocchi: place the dough onto a work surface lightly dusted with
60g (2oz) sweet rice flour
flour. Cut the dough into 4 sections and work with 1 section at a time, keeping
the rest covered with cling film. With your hands, roll a section of dough into 60g (2oz) millet flour
a long, thin cylinder, about 2.5cm (1in) wide. Cut the cylinder into discs about 60g (2oz) almond flour
2cm (3/4in) thick. Roll each disc into a small ball in your hands, then place on the
work surface and tap to flatten slightly. When all are shaped, run the tines of
For the gremolata
a fork over the tops of the gnocchi to make indentations. 15g (1⁄2oz) hazelnuts, roughly
chopped
4 To make the gremolata: in a non-stick frying pan, dry-fry the hazelnuts over a 1 tbsp finely chopped flat-leaf
medium heat for 2 minutes, stirring frequently, until golden brown in places. parsley
Remove from the heat. Once cool, rub them well in a clean tea towel to 1
⁄2 tsp lemon zest
remove as much of the skins as possible. Set aside to cool, then finely chop.
1 tbsp freshly grated Parmesan
5 Bring a large pan of salted water to the boil. In a small bowl, mix together the cheese
hazelnuts, parsley, lemon zest, and Parmesan. Season well with black pepper. For the cheese sauce
120ml (4fl oz) double cream
6 Reduce the boiling water to a simmer. Working in batches, add the gnocchi
to the water and cook for 4 to 5 minutes until they float to the surface. Remove 115g (4oz) grated cheese, such
with a slotted spoon and place on a plate lined with kitchen paper to absorb as Gruyère or fontina
the water. Continue until all are cooked. 1 tsp sweet rice flour
7 To make the cheese sauce: add the cream and grated cheese to a small
saucepan. Scatter the sweet rice flour over the surface and whisk in. Slowly
bring to the boil, stirring constantly, until the sauce thickens and starts to
bubble. Reduce the heat to low and cook for 1 minute more until thick and
smooth. Season with black pepper.
8 Grease a large, shallow, ovenproof dish. Arrange the gnocchi in an even layer
in the dish. Spread the cheese sauce over the top. Transfer to the top shelf
of the oven and bake, uncovered, for 10 to 12 minutes until the top is golden
brown and crispy. Remove from the oven and leave to cool for 5 to 10 minutes.
Scatter the top with the hazelnut gremolata before serving.

Citrus Courgette Cannelloni
with Goat’s Cheese
Griddling the courgette slices helps them to become soft and easy to roll.
The lightly charred flavour is a nice addition to the cheesy and lemony
filling. Serve with a crisp green salad.
serves 4 prep 15 mins cook 40 mins, plus cooling
1 Heat a cast-iron griddle pan and lightly brush with olive oil. Griddle olive oil, for greasing and to serve
the courgette slices for 1 to 2 minutes on each side until soft and lightly 2 fat courgettes, about 300g (10oz)
marked with grill marks. At the same time, in a non-stick frying pan, each, trimmed and cut into 12 thin
dry-fry the pine nuts over a medium heat for 2 to 3 minutes, turning slices lengthways with a mandoline
frequently, until golden brown. Set aside to cool. Blot any excess
60g (2oz) pine nuts
moisture with kitchen paper once cool.
200g (7oz) soft goat’s cheese, room
2 In a small bowl, beat together the goat’s cheese, basil, lemon zest, and temperature
pine nuts. Season well with salt and pepper. 2 tbsp finely chopped basil, plus
whole leaves to garnish
3 To assemble the cannelloni: portion a large, walnut-sized spoonful of
zest of 1 small or 1⁄2 large lemon
goat’s cheese mixture and place on the courgette slice. Spread out the
cheese along the length of the slice. Roll the slice up. Place in a lightly salt and freshly ground black pepper
oiled shallow ovenproof dish. Repeat to assemble the remaining For the cheese sauce
cannelloni.
15g (1⁄2oz) unsalted butter
4 Preheat the oven to 230°C (450°F/Gas 8). To make the cheese sauce: in 15g (1⁄2oz) sweet rice flour
a small saucepan, melt the butter over a medium heat. Remove from the 100ml (31⁄2fl oz) whole milk
heat and whisk in the rice flour. Continue to whisk, slowly adding in the 30g (1oz) strong cheese, such
milk. Return to the heat and slowly bring to the boil, whisking frequently, as Cheddar, grated
until the mixture thickens. Reduce the heat to low and continue to cook
for 2 to 3 minutes. Season well with salt and pepper and add most of the
grated cheese, reserving some to sprinkle over the top. Whisk the sauce
until the cheese melts, adding more milk if needed to help achieve a
pourable consistency. Remove from the heat.
5 Pour the sauce over the cannelloni and top with the remaining grated
cheese. Transfer to the top shelf of the oven. Cook, uncovered, for 15 to
20 minutes until the top is golden brown and the cannelloni are cooked
through. Remove from the oven and leave to cool for 10 minutes, or
until the cheese settles. Garnish with the basil and a drizzle of olive
oil, and serve.
Make it vegan
Use a nut cheese

(see page 37) in place
of the goat’s cheese. And
replace the cheese sauce
with vegan Béchamel Sauce
(see page 42), adding in
30g (1oz) plant-based
cheese if you’d like.

Rainbow Lentil Meatballs
with Arrabbiata Sauce
Lentil meatballs and spicy tomato sauce are a vegetarian alternative
to the comfort food classic, loaded with protein and fibre. Serve with
pasta or bread and Parmesan cheese.
1 Preheat the oven to 180°C (350°F). Lightly oil a baking tray. In a large 300g (10oz) cooked red lentils,
mixing bowl, combine the red and brown lentils, egg, breadcrumbs, thoroughly drained
garlic powder, oregano, lemon zest, and cayenne. 85g (3oz) cooked brown lentils,
thoroughly drained
2 With your hands, form approximately 1 tablespoon of the lentil mixture
1 large egg, lightly beaten
into a meatball and place on the baking tray. Repeat with the remaining
mixture. Bake for 25 minutes, rotating the meatballs halfway through. 45g (11⁄2oz) panko breadcrumbs
⁄2 tsp garlic powder
1
3 Meanwhile, to make the arrabbiata sauce, in a saucepan warm the oil

1 tsp dried oregano
over a medium-low heat. Add the onion and cook for 2 minutes, or
until soft. Add the tomatoes and chillies. Simmer over a low heat for zest of 1 large lemon
15 minutes, or until the sauce is warmed through. Season with salt ⁄4 tsp ground cayenne pepper
1
and pepper to taste. 2 tbsp olive oil

1 small onion, finely chopped
4 Serve the meatballs with cooked spaghetti, topped with the sauce.
2 × 400g (14oz) cans chopped
tomatoes
1 tbsp crushed dried chillies
Make it vegan
Replace the egg with

3 tbsp aquafaba.
Make it with meat
Add 225g (8oz) minced beef

or crumbled Italian sausage
along with the onion in step 3.

Three Bean Paella
This colourful twist on the classic Spanish dish features a trio
of meaty pulses in addition to saffron-scented rice, roasted red
peppers, and tangy green olives.
1 In a 25cm (10in) paella pan or large cast-iron frying pan, warm the 2 tbsp olive oil
oil over a medium heat until shimmering. Add the onion and cook 1 onion, chopped
for 2 minutes, or until it starts to soften. Stir in the garlic and cook for
30 seconds, or until fragrant. Incorporate the saffron, dried chillies,
tomatoes, and paprika. Stir in the rice and cook for 2–3 minutes. pinch of saffron threads
2 Add the stock to the rice mixture and stir. Bring to the boil then reduce
225g (8oz) chopped tomatoes
the heat to low and cook, covered, for 20 minutes. Stir in the haricot
beans, pigeon peas (or black-eyed beans), and kidney beans. Cover 1 tsp smoked paprika
again and cook for an additional 10 minutes. Scatter the green peas 450g (1lb) uncooked paella rice, such
across the top and cook without stirring, covered, for another as Bomba or Calisparra
10 minutes, or until the beans and peas are warmed through. 750ml (11⁄4 pints) vegetable stock
Remove from the heat.
175g (6oz) cooked haricot beans
3 Season with salt and pepper to taste. Arrange the red pepper strips 115g (4oz) cooked pigeon peas
and olives evenly across the top. Cover and let the paella stand for or black-eyed beans
5 minutes. Garnish with lemon wedges and parsley, then serve. 125g (41⁄2oz) cooked kidney beans
60g (2oz) frozen green peas, thawed
60g (2oz) jarred roasted red pepper,
drained and cut in strips
60g (2oz) pitted, sliced green
Spanish olives
1 large lemon, cut into 8 wedges
flat-leaf parsley, to garnish
Make it with fish
Add 225g (8oz) cooked,

peeled, prawns along with the
red pepper strips in step 3.

Egyptian Rice
This is a fragrant mix of storecupboard staples – rice and lentils.
Dukkah is an Egyptian mix of spices, roasted nuts, and ground
sesame seeds. Add toasted almonds or hazelnuts, if you wish.
1 Put the lentils and bay leaf in a heavy-based pan and pour over the 200g (7oz) Puy lentils, rinsed and
stock. Season with salt and pepper, then bring to the boil, reduce the picked over for any stones
heat to a simmer, cover with the lid, and cook for about 20 minutes 1 bay leaf
(depending on the packet’s instructions). Remove the lid and cook
900ml (11⁄2 pints) hot vegetable stock
for a further 10 minutes or so until the lentils are beginning to soften.
Turn off the heat, put the lid back on, and set aside. salt and freshly ground black pepper
200g (7oz) easy-cook basmati rice
2 Put the rice in a separate pan, cover with water so it just skims the top
2 tbsp olive oil
of the rice, and bring to the boil. Reduce to a simmer and cook gently,
partially covered with the lid, for about 10 minutes or until the rice 2 large onions, sliced
is cooked through – you may need to top up the hot water if the rice is 3 garlic cloves, grated
becoming dry. Turn off the heat, cover with the lid, and set aside – the 1 tsp cumin
rice will continue to steam.
3 tsp Dukkah spice (optional)
3 Heat the oil in a large flameproof casserole over a medium heat, add juice of 1 lemon
the onions, and cook for 8–10 minutes until they just begin to crisp small handful of flat-leaf parsley,
slightly. Add seasoning, stir though the garlic, cumin, and dukkah finely chopped
spice (if using), if using, and cook for a minute. Drain the lentils, then small handful of mint leaves, finely
add to the rice, stirring well so all the grains and lentils are coated and chopped
everything is heated through. Add the lemon juice and most of the
herbs, remembering to remove the bay leaf. Serve topped with the small handful of coriander, finely
feta or spoon over a tomato-based sauce or plain yogurt. Sprinkle over chopped
the remaining fresh herbs to garnish. 200g (7oz) feta cheese, crumbled
Make it vegan
Replace the feta cheese with

nut cheese (see page 37).

Vegetable Biryani
In this dish, the rice is cooked first and then is gently steamed
in the spiced vegetable mixture. Adjust the vegetable list to suit
your refrigerator, adding more or less varieties as you wish.
1 Preheat the oven to 180°C (350°F/Gas 4). In a pan of simmering water, 350g (12oz) basmati rice
cook the rice for 10 minutes or until just tender. Drain and set aside. 1 large carrot, peeled and sliced
Cook the carrot and potatoes in a pan of boiling water for about
2 potatoes, peeled and chopped
5 minutes until almost tender. Then add the cauliflower and cook for
into small pieces
a further 6–8 minutes until all the vegetables are tender. Drain and
set aside. ⁄2 cauliflower, chopped into
1
small florets
2 Heat the oil in a large heavy-bottomed pan over a medium heat, add 3 tbsp vegetable oil
the onion, and cook for 4–5 minutes until soft. Add the red and green
1 red onion, chopped
peppers and the courgette, and cook for 5 minutes, stirring occasionally.
Add the boiled vegetables and frozen peas, then stir in the turmeric, 1 red pepper, deseeded
chilli powder, coriander, curry paste, and cumin seeds. Cook for a and chopped
further 5 minutes, then stir in the stock. 1 green pepper, deseeded
and chopped
3 Spoon half the rice into an ovenproof dish and top with the vegetable 1 courgette, chopped
mixture. Top with the remaining rice, cover with foil, and bake for about
85g (3oz) frozen peas
30 minutes until hot. Scatter over the cashews and serve with naan,
mango chutney, lime pickle, or raita. 1 tsp ground turmeric
1 tsp mild chilli powder
2 tsp ground coriander
2 tsp mild curry paste
1 tsp cumin seeds
150ml (5fl oz) hot vegetable stock
60g (2oz) cashew nuts, lightly toasted
Make it with meat
Add 500g (1lb 2oz) cubed

chicken thigh fillets to the pan
after the onions in step 2. Stir
over the heat for 5 minutes
and then continue as per
the recipe.

Roasted Vegetable
Farro Risotto
This rich and delicious risotto uses farro for its chewy
texture and slightly sweet flavour. The addition of roasted
vegetables makes this a warm and satisfying meal.
1 Preheat the oven to 200°C (400°F/Gas 6). Heat 1 tablespoon of the oil 3 tbsp light olive oil
in a large saucepan over a medium heat. Add the onion and cook for 1 small onion, finely chopped
about 5 minutes, stirring frequently, until softened. Then add the farro,
150g (51⁄2oz) uncooked farro
stir to mix, and cook gently for 1–2 minutes.
120ml (4fl oz) white wine
2 Stir the wine into the pan and leave to cook until all the liquid has been 1 litre (13⁄4 pints) hot vegetable stock
absorbed. Then add the stock a ladleful at a time, stirring constantly,
50g (13⁄4oz) freshly grated
allowing the liquid to be fully absorbed before adding more. Once all
Parmesan cheese
the liquid has been absorbed, add the Parmesan and thyme, and season
to taste. Remove from the heat. 1 tbsp finely chopped thyme
sea salt and freshly ground black
3 Meanwhile, arrange the red peppers, courgette, and tomatoes in pepper
a baking tray. Drizzle over the remaining oil and season with salt 1 red pepper, deseeded and
and pepper. Transfer the tray to the oven and roast the vegetables for thinly sliced
20–25 minutes, stirring occasionally, until cooked through and golden.
1 courgette, diced
Stir the roasted vegetables into the risotto and serve immediately.
150g (51⁄2oz) cherry tomatoes
Make it with fish
Stir in 500g (1lb 2oz) cooked,

peeled prawns to the risotto
with the roasted vegetables
in step 3.

Red Peppers Stuffed with
Artichoke Barley Risotto
These lightly roasted sweet red peppers are the perfect vessels for a
creamy barley risotto dotted with artichoke hearts and are a delightful
change from the conventional stuffed peppers.
1 Heat 2 tablespoons of the oil in a large saucepan over a medium heat. 4 tbsp extra virgin olive oil
Add the onion and cook, stirring frequently, for 5–10 minutes or until 1 small onion, diced
translucent and lightly browned. Then add the barley, stir to mix,
225g (8oz) uncooked barley
and cook for a further 1–2 minutes.
125ml (41⁄4fl oz) white wine
2 Stir the wine into the pan and leave to cook until all the liquid has been 1 litre (13⁄4 pints) warm vegetable
absorbed. Then add the stock a ladleful at a time, stirring constantly, stock
allowing the liquid to be fully absorbed before adding more. Once
100g (31⁄2oz) freshly grated
all the stock has been added, cook, stirring constantly, for a further
Parmesan cheese
2–3 minutes or until all the liquid has been absorbed. Remove from
the heat, stir in the Parmesan and artichoke hearts, and season to taste. 350g (12oz) artichoke hearts,
chopped
3 Preheat the oven to 180ºC (350ºF/Gas 4). Slice the red peppers in half salt and freshly ground black pepper
lengthways. Then, core, deseed, and remove the white ribs from the 6 red peppers
inside and discard. Rub the peppers with the remaining oil and place
on a baking sheet lined with foil. Roast in the oven for 15 minutes, until
softened. Remove from the heat. Divide the risotto mixture into 6 equal
parts and use to fill the peppers. Serve immediately.
Make it vegan
Simply omit the Parmesan

cheese or replace is with a
plant-based Parmesan or
nut cheese (see page 37).

Cauliflower Hazelnut Polenta
It may seem fiddly to skin the hazelnuts, but the skins can be quite bitter and
will change the taste of the dish if left on. The sweetness of the roasted nuts
contrasts well with the cauliflower and the ripeness of the Manchego.
1 Preheat the oven to 180°C (350°F/Gas 4). Spread the hazelnuts out on a 75g (21⁄2oz) hazelnuts
baking sheet, place in the oven, and toast for 10–15 minutes or until they 450g (1lb) cauliflower, cut
are well browned with the skins peeling off. Leave them to cool slightly. into florets
Then place them between two pieces of kitchen paper and rub to
1 tbsp olive oil
remove the skins. Roughly chop the hazelnuts and set aside.
2 Increase the heat to 200°C (400°F/Gas 6). Place the cauliflower on a black pepper
large baking sheet, drizzle over the oil, and season well. Place in the juice of half a lemon
oven and roast for 30 minutes, stirring occasionally, until golden brown
and cooked through. Remove from the heat, drizzle over the lemon For the polenta
juice, and set aside. 500ml (16fl oz) milk, plus extra
if needed
3 For the polenta, place the milk and 500ml (16fl oz) of water in a large, 150g (51⁄2oz) coarse polenta
lidded saucepan. Add 1 ⁄4 teaspoon salt and a good grinding of pepper.
3 tbsp unsalted butter
Bring to the boil, then reduce the heat to medium-low. Gradually add
one-third of the polenta, stirring constantly, until well combined. 30g (1oz) grated Manchego cheese,
Then add the remaining polenta, stirring constantly, and cook for plus extra to serve
about 10 minutes or until it is well combined and smooth. handful of flat-leaf parsley, roughly
chopped, to garnish
4 Reduce the heat to low and cover partially. Cook for a further 15 minutes,
stirring occasionally to ensure it does not stick to the bottom, until it is
creamy. Add a little more water or milk to the pan if the polenta seems
too thick. Then stir in the butter and cheese and mix well to incorporate.
Remove from the heat. Spoon the polenta into serving bowls and top
with the hazelnuts and cauliflower. Garnish with the parsley and
serve immediately.
Why not try...

Instead of Manchego cheese, try using Pecorino Romano.
Parmesan will work too, however it has a stronger flavour
and saltiness so you might not need as much.
Make it vegan
To make the polenta, bring

1 litre (1¾ pints) vegetable
stock to the boil in a large,
lidded saucepan. Add the
polenta and cook according
to steps 3 and 4. When the
polenta is smooth and thick
stir in 60ml (2fl oz) soy milk,
3 tbsp nutritional yeast and
1–2 tbsp plant-based butter.

Desserts
Desserts and sweet treats can still be enjoyed on a
flexitarian diet. These recipes include plenty of vegan
variations too, making them perfect for when you are
reducing your intake of animal products.
Strawberry Polenta Shortcakes
These little “sandwiches” are a lovely adaptation of the traditional shortcake.
They make excellent use of polenta to produce the perfect dessert for
summer, when you can take advantage of a glut of strawberries.
1 Preheat the oven to 190°C (375°F/Gas 5). Line two baking trays with 200g (7oz) polenta
greaseproof paper and set aside. Place 1 litre (13 ⁄4 pints) of water in a 2 tbsp light olive oil
large saucepan and bring to a simmer. Then add the polenta and cook
40g (11⁄2oz) sugar
for 2–3 minutes, stirring constantly, until it has thickened. Remove from
the heat and leave to cool for about 2 minutes. 1 tsp vanilla extract
300ml (10fl oz) double cream
2 Add the oil, sugar, and vanilla extract and mix well. Divide the mixture
500g (1lb 2oz) strawberries
equally between the two baking trays, spreading it out to a 5mm (1 ⁄4in)
thick layer. Place the trays in the oven and bake for 30 minutes or until 20g (3⁄4oz) icing sugar
the polenta is spongy and slightly firm to the touch. It should easily pull
away from the paper. Remove from the heat and leave to cool.
3 Place the cooled polenta on a clean work surface and use a cookie
cutter to cut out twelve 8cm (3in) wide rounds. Place the double
cream in a large bowl and whisk until it is thick and holds its shape.
Place one-third of the strawberries in a bowl and crush with the back
of a fork. Add half the icing sugar and mix well to combine. Cut the
remaining strawberries into thin slices.
4 To assemble the shortcakes, lay one polenta round on each of six plates.
Top them with 1 tablespoon of the whipped cream, 1 tablespoon of the
strawberry and sugar mixture, and a few slices of strawberries. Place
the remaining polenta rounds on top and gently pat them dry with
kitchen paper. Dust with icing sugar and serve immediately.
Make it vegan
Refrigerate a 400ml can

coconut milk overnight and
remove the thick, solid milk at
the top of the can into a bowl.
Using an electric mixer, beat the
coconut milk on medium-high
until smooth. Add 2 tbsp icing
sugar and continue beating
until the milk is fluffy and
resembles whipped cream. Use
this in place of the whipped
double cream in step 4.
Desserts 237
Sweet Spiced Freekeh
with Fresh Figs
Inspired by the cuisine of the Middle East, in this dish the freekeh is
cooked with sweet spices to enhance its flavour and served with honey,
pistachios, and figs for an aromatic and mouth-watering dessert.
1 Place the freekeh, star anise, cardamom, cinnamon, ginger, and nutmeg 100g (31⁄2oz) cracked freekeh
in a large saucepan. Add the salt and cover with 500ml (16fl oz) of water. 1 star anise
Place the pan over a medium heat and bring to the boil. Then reduce
4 cardamom pods
the heat to a simmer and cook for about 15 minutes or until all the liquid
has been absorbed. 1 tsp ground cinnamon
⁄2 tsp grated fresh root ginger
1
2 Meanwhile, preheat the grill to its medium setting. Grease and line a
⁄4 tsp grated nutmeg
1
baking tray with greaseproof paper. Cut a cross in the top of each fig,
cutting almost to the bottom so they open up like a flower. Place on ⁄4 tsp salt
1
the baking sheet and drizzle with 2 tablespoons of honey. Place the tray 8 fresh figs, stems removed
under the grill and cook for 10 minutes or until the figs are lightly grilled. 4 tbsp honey, plus extra
to serve
3 Remove and discard the star anise and cardamom pods. Add the
40g (11⁄2oz) pistachios,
remaining honey to the cooked freekeh and mix well. Divide the freekeh
roughly chopped
mixture between four plates. Top each plate with two grilled figs and a
quarter of the pistachios. Garnish with mint and drizzle with honey, if you 2 tbsp chopped mint leaves
wish. Serve with Greek yogurt. 4 tbsp Greek yogurt, to serve
Why not try...

In place of the freekeh, you can use
the same quantity of polenta.
Make it vegan
Replace the honey with

agave nectar and the Greek
yogurt with coconut yogurt
(see page 38).
Desserts 239
Almond Polenta Cake
with Raspberries
This gluten-free cake is perfect for satisfying your sweet tooth while staying
away from flour. The polenta and almonds give the cake a crumbly texture
that beautifully offsets the tartness of the raspberries.
serves 8–10 prep 15 mins, plus cooling cook 45 mins
1 Preheat the oven to 180°C (350°F/Gas 4). Grease and line a 23cm (9in) 200g (7oz) unsalted butter
springform cake tin with greaseproof paper. Cream the butter and sugar 230g (8oz) unrefined
with an electric whisk for 2 minutes or until light and fluffy. Add the eggs caster sugar
one at a time, mixing well between additions. Then add the almond
3 large eggs
extract and whisk for 2 minutes until fully incorporated.
1 tsp almond extract
2 Place the ground almonds, polenta, and baking powder in a separate 200g (7oz) ground almonds
bowl and mix well. Lightly fold the dry mixture into the butter, sugar,
100g (31⁄2oz) polenta
and egg mixture until just smooth. Gently fold the raspberries into the
batter. Spoon the batter into the prepared tin, smooth over the surface, 11⁄2 tsp baking powder
and scatter over the flaked almonds. 200g (7oz) raspberries
20g (3⁄4oz) flaked almonds
3 Bake the cake for 45 minutes or until golden brown and a skewer
inserted into the centre comes out with only a few crumbs. Leave
the cake in the tin to cool slightly. Then transfer to a wire rack to cool
completely before serving. Store in the fridge, in an airtight container,
for up to 3 days.
Make it vegan
Instead of unsalted butter, use

the same amount of vegetable
oil spread. Whisk together
3 tbsp flax seeds with 9 tbsp
warm water and let is stand for
15 minutes. Use this mixture in
place of the eggs in step 1.
Desserts 241
Chocolate Chip, Peanut,
and Buckwheat Cookies
Gluten-free buckwheat flour adds to the nuttiness of these delicious
cookies. Perfect for children and adults alike, enjoy them with a cup
of tea or your morning coffee.
makes 12 large cookies prep 30 minutes, plus chilling and cooling cook 15 minutes
1 Line two baking sheets with greaseproof paper and set aside. In a large 110g (4oz) unsalted butter
bowl, cream together the butter and sugar with an electric whisk until
light and fluffy. Then beat the egg into the mixture until well combined. 175g (6oz) brown sugar
1 large egg
2 Place the flour, salt, and baking powder in a separate bowl and mix 200g (7oz) buckwheat flour
well. Fold the dry mixture into the butter, sugar, and egg mixture, a little
⁄4 tsp salt
1
at a time, until thoroughly incorporated. Add the chocolate chips and
peanuts to the mixture and stir well to incorporate. Cover the dough ⁄2 tsp baking powder
1
with cling film and chill in the fridge for about 30 minutes. Preheat the 85g (3oz) dark chocolate chips
oven to 180°C (350°F/Gas 4). 85g (3oz) salted peanuts
3 Place golf ball-sized pieces of the dough on the prepared baking

sheets and flatten them gently. Make sure they are placed at least
5cm (2in) apart, as they will spread while baking. Bake the cookies for
about 15 minutes, until they start to turn golden but still look a little
underbaked. Remove from the heat and leave on the baking sheet
for at least 10 minutes to cool and firm up. Then transfer to a wire
rack to cool completely. Store in an airtight container.
Make it vegan
Replace the unsalted butter

with the same amount of
vegetable oil spread. Mix
warm water and let is sit for
15 minutes. Add this mixture
instead of the egg in step 1.
Most dark chocolate is vegan,
but check the label to be sure.

Desserts 243
Apple and Cinnamon Crumble
This is a beloved dessert, and deservedly so. A good crumble topping should
be loosely patted down over the filling, and made with irregular-sized lumps
of butter that melt and create a fudge-like texture during the bake.
1 Preheat the oven to 180°C (350°F/Gas 4). Combine the flour, sugar, and 250g (9oz) plain flour
cinnamon in a large bowl. Rub in the butter until the mixture resembles 150g (51⁄2oz) caster sugar
coarse breadcrumbs, making sure you leave a few small lumps of butter.
1 tsp cinnamon
2 For the filling, place the apple pieces in the ovenproof dish. Scatter 150g (51⁄2oz) unsalted butter,
over the sugar, flour, and cinnamon. Toss well to combine. Gently pack softened and diced
the filling into the dish.
For the filling
3 Dot the filling with butter, then spoon the flour topping over and spread 8–10 dessert apples, peeled, cored,
it out gently. Lightly shake the dish to help settle the topping into an and diced into 2cm (3⁄4in) pieces
even layer. 2 heaped tbsp soft light brown sugar
1 heaped tbsp plain flour
4 Bake for 45 minutes, until the top is golden brown and the filling is soft 1
when pierced with a sharp knife. Remove and leave to rest for 5 minutes.
Serve warm with cream, if desired. You can store the crumble, covered 25g (scant 1oz) butter, softened
in the fridge, for up to 3 days. and diced
double cream, to serve (optional)
23cm (9in) ovenproof dish, about
7.5cm (3in) deep
Make it vegan
Use an equal amount of

vegetable oil spread in place
of the unsalted butter.

Desserts 245
Plum and Thyme Galette
Fold over the pastry edges to make this free-form tart – this process
helps to contain the juices of the sweet, sticky plums. You could also
replace the plum with another orchard fruit.
serves 6–8 prep 20 mins, plus chilling and cooling cook 40 mins
1 Sift the flour and sugar into a large bowl and mix well. Rub in the 225g (8oz) plain flour, plus extra
butter until the mixture resembles fine breadcrumbs. Add the salt for dusting
and 3 tablespoons of ice-cold water to the bowl. 25g (scant 1oz) caster sugar
125g (41⁄2oz) unsalted butter,
2 Use your fingertips to bring the mixture together to form a dough,
chilled and diced
adding more cold water if needed. Transfer the dough to a lightly
floured surface and knead it gently and briefly until smooth. Wrap pinch of salt
it in cling film and chill for at least 1 hour. 1 tbsp milk
3 sprigs of thyme
3 Preheat the oven to 200°C (400°F/Gas 6). On a lightly floured surface,
roll out the pastry to a 30cm (12in) round. Transfer it to a large baking single cream, to serve (optional)
sheet sprinkled with a little water. For the filling
1 tbsp ground almonds
4 For the filling, combine the almonds and 1 tablespoon of the sugar
in a bowl. Sprinkle it over the pastry, leaving a 5cm (2in) border. 3 tbsp caster sugar
3 large ripe plums, stoned
5 Arrange the plum slices over the filling in a spiral pattern. Fold the and thinly sliced
pastry edges over them, pressing down lightly to enclose the filling.
Brush the pastry edges with the milk, sprinkle the plums with the
remaining sugar, and place the thyme in the centre.
6 Bake in the oven for 35–40 minutes, until the plums are soft and the
pastry is golden. Remove from the heat and leave to cool for 10 minutes.
Then remove the thyme and serve warm with single cream, if using.
Make it vegan

with an equal amount of
vegetable oil spread, and use
soy milk instead of cow’s milk.

Desserts 247
Poached Pears in Red Wine
Taking on the rich purple hues of red wine, poached pears are a simple
and classic dessert. Here the pears are laced with cinnamon, orange
zest, and a little fresh thyme. The flavours deepen the longer the pears
are kept in the cooking liquid.
serves 4 prep 10 mins, plus cooling and chilling cook 35–45 mins
1 Place the wine, sugar, cinnamon, orange zest, and thyme in a lidded, 750ml (11⁄4 pints) red wine
heavy-based saucepan. Bring to the boil, stirring until the sugar melts. 150g (51⁄2oz) caster sugar
Then reduce the heat to a low simmer.
1 cinnamon stick
2 Slice a disc off the base of each pear to allow it to stand upright. Add peeled zest of 1 orange
them to the pan, making sure they are submerged in the wine. Cover 1 sprig of thyme
and cook for 20–30 minutes, until the pears are just soft when pierced
4 just-ripe pears, peeled
with a knife.
whipped cream, to serve (optional)
3 Remove and cool to room temperature. Transfer the pears and cooking
liquid to a large dish and cover with cling film. Chill until needed, or
overnight to darken the colour. Bring to room temperature before
serving. Then discard the cinnamon, orange zest, and thyme.
4 Strain 200ml (7fl oz) of the cooking liquid into a heavy-based saucepan.
Bring to the boil, then reduce the heat to a simmer. Cook for 15 minutes,
until slightly thickened. Leave to cool until just warm. Place the pears
upright on serving plates and pour over a little of the sauce. Serve warm
with whipped cream, if using.
Desserts 249
Triple Chocolate Chip
Brownies
The best kind of brownie is crisp on the surface and gently yielding
on the inside. If you prefer them really soft and gooey, bake them for
5 minutes less than suggested here. If you like them firm, add 5 minutes
more to the cooking time.
makes 9 prep 20 mins, plus cooling cook 50 mins
1 Preheat the oven to 180°C (350°F/Gas 4). Lightly grease and line 115g (4oz) unsalted butter, plus extra
a 20cm (8in) square cake tin with baking parchment, leaving some for greasing
overhang. Melt the butter and both lots of chocolate in a heatproof 175g (6oz) good-quality dark
bowl over a saucepan of simmering water, making sure it does not chocolate, finely chopped
touch the water. Stir until smooth, then leave to cool.
60g (2oz) very dark chocolate,
at least 85 per cent cocoa solids,
2 Gradually add the vanilla extract and both lots of sugar to the mixture
finely chopped
and whisk well to combine. Then add the eggs, one at a time, whisking
well after each addition until smooth. Place the flour, cocoa powder, salt, 2 tsp vanilla extract
and baking powder in a separate bowl and mix well. 200g (7oz) caster sugar
50g (13⁄4oz) dark brown sugar
3 Use a spatula to fold the dry ingredients into the chocolate mixture and
combine until smooth. Then mix in both lots of chocolate chips until 2 large eggs
evenly incorporated. Pour the brownie mixture into the prepared tin, 125g (4½oz) plain flour
and spread it out evenly. 3 tbsp natural cocoa powder
⁄4 tsp salt
3
4 Bake for 40–45 minutes, until an inserted toothpick comes out clean.
Leave to cool slightly before removing the brownie from the tin. Then ⁄4 tsp baking powder
1
cut it into nine equal-sized pieces, cleaning the knife with a damp 60g (2oz) good-quality milk
kitchen towel between cuts. Serve warm with vanilla ice cream, if chocolate chips
desired. You can store them in an airtight container for up to 5 days. 60g (2oz) white chocolate chips
vanilla ice cream, to serve (optional)
Make it vegan

with the same amount of
vegetable oil spread. Mix
warm water. Let it sit for
15 minutes and use the
mixture in place of the eggs
in step 2. For the chocolate
and chocolate chips, choose
vegan varieties.

Desserts 251
lndex
A Sesame-crusted tofu with green beans and Quinoa cashew stir-fry with chilli and lime
adzuki beans black rice 192 sauce 189
Adzuki bean summer rolls with peanut sauce Three bean paella 222 Savoury green pancakes with feta and
76 Veggie burger with spelt 100 sprout salad 88
aioli 92 see also black beans; haricot beans; pigeon calcium, sources of 20
alfalfa sprouts, Feta and sprout salad 88 peas; white beans cannelloni, Citrus courgette cannelloni with
Almond polenta cake with raspberries 241 Béchamel sauce 42 goat’s cheese 218
apples beef, as a flexible option 82, 220 Caprese farro salad 130
Apple and cinnamon crumble 244 beetroot carbohydrates, sources of 18
Spiced apple and mung bean muffins 58 Rainbow bowl with sesame and ginger carrots
Wholemeal pancakes with apple dressing 114 Quinoa cashew stir-fry with chilli and lime
and cinnamon 62 Red wine-braised beetroot and lentils with sauce 18
Arrabbiata sauce 220 farro 164 Rainbow bowl with sesame and ginger
artichokes Seeded beetroot and buckwheat burgers 98 dressing 114
Creamy fontina and truffle lasagne 197 Spiralised beetroot and onion bhajis 71, 81 Red wine-braised beetroot and lentils with
Red peppers stuffed with artichoke barley Veggie burger with spelt 100 farro 164
risotto 231 bircher muesli, Wheat grain bircher muesli Roasted carrots and chickpeas 122
Spinach and artichoke quiche 52 pots 64 Seeded beetroot and buckwheat burgers 98
asparagus black beans Spicy carrot hummus 72
Asparagus and green lentils with poached Black bean breakfast tostadas 54 Thai noodle salad 113
egg 57 Brazilian black bean and pumpkin stew 160 Veggie burger with spelt 100
Green minestrone with kale and walnut Poblanos stuffed with spicy sorghum and Cashew mayo 96
pesto 152 black bean stir-fry 190 casseroles
Shaved asparagus, mint and edamame Black-eyed bean sliders with pico de gallo 94 Pigeon pea samosa bake 206
spaghetti 212 Black sesame and coconut curry bowl 170 Ratatouille casserole with farro and feta 209
aubergine blueberries, Wheat grain bircher muesli pots 64 cauliflower
Miso Japanese aubergine and buckwheat Braised chickpeas with preserved lemon 179 Cauliflower curry 180
noodles 186 Brazilian black bean and pumpkin stew 160 Cauliflower hazelnut polenta 232
Ratatouille casserole with farro and breakfasts Roasted cauliflower and mint orecchiette
feta 209 Asparagus and green lentils with poached 215
avocados egg 57 Vegetable biryani 227
Adzuki bean summer roll with peanut sauce Black bean breakfast tostadas 54 celery, Green minestrone with kale and walnut
76 Curried mung bean avocado toast 46 pesto 152
Avocado, coriander and lime tabbouleh 124 Lentil cream cheese tartines 48 cheese 17
Curried mung bean avocado toast 46 Roasted tomato and chickpea frittata 50 Cheese sauce 216, 218
Spiced apples and mung bean muffins 58 Nut cheese 37
B Spinach and artichoke quiche 52 substitutes 23
bacon, as a flexible option 46, 54, 56, 94, 127, Tropical smoothie bowl 60 chicken
200 Wheat grain bircher muesli pots 64 as a flexible option 50, 84, 102, 105, 113, 146,
baked dishes Wholemeal pancakes with apple and 169, 172, 189, 204, 227
Baked falafel with pickled red onions 109 cinnamon 62 Vietnamese chicken noodle salad 119
Baked lentil spaghetti squash 203 broccoli chickpeas
Butter bean enchiladas 204 Courgette, herb and lemon tagine 184 Braised chickpeas with preserved lemon 179
Creamy fontina and truffle lasagne 197 Lentil and broccoli green curry 172 Cauliflower curry 180
Curried black lentil stuffed onions 199 buckwheat, Seeded beetroot and buckwheat Chickpea flour socca with herb and green
Moth bean stuffed sweet potatoes 200 burgers 98 olive salad 86
Pigeon pea samosa bake 206 burgers Chickpea and haricot bean bisque 159
bananas, Tropical smoothie bowl 60 Bean burgers with raw cashew mayo 96 Chickpea tikka masala in lettuce cups 169
barley Black-eyed bean sliders with pico de gallo Masala chickpea nachos 84
Nutty barley and lentil salad 132 94 Quinoa falafel with mint yogurt sauce 106
Red peppers stuffed with artichoke barley Mung bean burgers with red curry aioli 92 Roasted carrots and chickpeas 122
risotto 231 Seeded beetroot and buckwheat burgers 98 Roasted tomato and chickpea frittata 50
bean sprouts Veggie burger with spelt 100 Spicy carrot hummus 72
Miso Japanese aubergine and buckwheat butter Thai yellow pumpkin curry with quinoa 174
noodles 186 Nut butter 37 Chilli and lime sauce 189
Quinoa cashew stir-fry with chilli and lime substitutes 23 chocolate
sauce 189 butter beans Chocolate chip, peanut and buckwheat
beans 16 Butterbean enchiladas 204 cookies 242
Bean burgers with raw cashew mayo 96 Butterbean panzanella 128 Chocolate nut milk 36
Black-eyed bean sliders with pico de gallo Cranberry, orange and chocolate quinoa
94 C bars 71
Gado gado 120 cabbage Triple chocolate chip brownies 250
Moth bean stuffed sweet potatoes 200 Gado gado 120 chorizo, as a flexible option 160
Pinto bean and spiralised sweet potato Miso Japanese aubergine and buckwheat Citrus courgette cannelloni with goat’s cheese
quesadilla 102 noodles 186 218

Coconut curry tofu ramen 144 F Japanese aubergine, Miso Japanese
cookies, Chocolate chip, peanut and falafel aubergine and buckwheat noodles 186
buckwheat cookies 242 Baked falafel with pickled red onions 109 jicama, Adzuki bean summer rolls with peanut
courgettes Quinoa falafel with mint yogurt sauce 106 sauce 76
Butter bean enchiladas 204 farro
Citrus courgette cannelloni with goat’s Caprese farro salad 130 KL
cheese 218 Ratatouille casserole with farro and feta 209 Kale and walnut pesto 152
Courgette, herb, and lemon tagine 184 Red wine-braised beetroot and lentils with Kitchari stew with kamut 163
Ratatouille casserole with farro and feta 209 farro 164
Roasted vegetable farro risotto 229 Roasted vegetable farro risotto 229 lamb, as a flexible option 82, 109, 156, 199, 206
Thai curry, tomato and vegetable soup with Thai curry, tomato and vegetable soup with lasagne, Creamy fontina and truffle lasagne 197
farro 150 farro 150 leeks
Vegetable biryani 227 fats, sources of 18 Shaved asparagus, mint and edamame
Cranberry, orange and chocolate quinoa bars fennel, Green minestrone with kale and walnut spaghetti 212
71 pesto 152 Thai curry, tomato and vegetable soup with
cream cheese, Lentil cream cheese tartines 48 feta farro 150
Creamy fontina and truffle lasagne 197 Egyptian rice 224 legumes 16, 17
Creamy spinach and mung bean soup 154 Feta and sprout salad 88 lentils
cucumbers Ratatouille casserole with farro and feta 209 Asparagus and green lentils with poached
Butter bean panzanella 128 figs, Sweet spiced freekeh with fresh figs 239 egg 57
Cucumber sauce 81 fish 17 Baked lentil spaghetti squash 203
Curried black lentil stuffed onions 199 see also specific types, e.g. salmon Curried black lentil stuffed onions 199
Curried mung bean avocado toast 46 five food groups 16–17 Egyptian rice 224
curries flexitarian diet 12 Lentil and broccoli green curry 172
Black sesame and coconut curry bowl 170 balanced 16–21 Lentil cream cheese tartines 48
Cauliflower curry 180 benefits 14 Nutty barley and lentil salad 132
Chickpea tikka masala in lettuce cups 169 tips for starting 15 Quinoa and moth bean dolmades 82
Lentil and broccoli green curry 172 flexitarian pantry 24–5 Rainbow lentil meatballs with arrabbiata
Paneer and sweet pepper curry 182 fontina cheese, Creamy fontina and truffle sauce 220
Pigeon pea vindaloo 176 lasagne 197 Red wine-braised beetroot and lentils with
Thai yellow pumpkin curry with quinoa 174 freekeh farro 164
Freekeh sweet and spicy warm salad 134 Sweet potato and beluga lentil salad 127
D Sweet spiced freekeh with fresh figs 239 lettuce, Chickpea tikka masala in lettuce cups
dairy milk substitutes 22 Fresh pasta dough 32 169
dashi 149 fruits 16 lotus root, Pickled lotus 113
desserts
Almond polenta cake with raspberries 241 G M
Apple and cinnamon crumble 244 Gado gado 120 macronutrients, sources of 18
Chocolate chip, peanut and buckwheat gnocchi, Sweet potato gnocchi and hazelnut mangoes
cookies 242 gremolata 216 Adzuki bean summer roll with peanut sauce
Plum and thyme galette 246 goat’s cheese 76
Poached pears in red wine 249 Baked lentil spaghetti squash 203 Brazilian black bean and pumpkin stew 160
Strawberry polenta shortcakes 237 Citrus courgette cannelloni with Thai noodle salad 113
Sweet spiced freekeh with fresh goat’s cheese 218 Tropical smoothie bowl 60
figs 239 Curried black lentil stuffed onions 199 marinades 119
Triple chocolate chip brownies 250 Nutty barley and lentil salad 132 Masala chickpea nachos 84
dips and spreads grain (cereal) foods 17 mayonnaise see dressings and mayonnaise
Spicy carrot hummus 72 gravies see sauces and gravies meal planning 26
White bean butter with radishes 74 Greek white bean tacos 105 meat 17
dressings and mayonnaise 113, 117, 119, 120, Green minestrone with kale and walnut pesto substitutes 23
128, 134 152 milk 17
Cashew mayo 96 gremolata, Hazelnut gremolata 216 Chocolate nut milk 36
Sesame and ginger dressing 114 Nut milk 36
Vegan mayonnaise 39
dried fruits, Raw energy bars 68
H minerals, sources of 20–1
ham, as a flexible option 50 Mint yogurt sauce 106
haricot beans Miso Japanese aubergine and buckwheat
E Chickpea and haricot bean bisque 159 noodles 186
edamame, Shaved asparagus, mint and Greek white bean tacos 105 mozzarella
edamame spaghetti 212 Three beans paella 222 Butter bean enchiladas 204
egg substitutes 23 hazelnuts Caprese farro salad 130
eggs 17 Cauliflower hazelnut polenta 232 muffins, Spiced apples and mung bean
Asparagus and green lentils with poached Hazelnut gremolata 216 muffins 58
egg 57 healthy substitutions 22–3 mung beans
Black bean breakfast tostadas 54 Herby enchilada sauce 204 Creamy spinach and mung bean soup 154
Coconut curry tofu ramen 144 honey substitutes 23 Curried mung bean avocado toast 46
Lentil cream cheese tartines 48 Mung bean burgers with red curry aioli 92
Roasted tomato and chickpea frittata 50
Spinach and artichoke quiche 52
lJ Mung bean gado gado 120
Savoury green pancakes with feta and
iodine, sources of 21
Egyptian rice 224 iron, sources of 21 sprout salad 88
Spiced apples and mung bean muffins 58
Index 253
mushrooms Roasted cauliflower and mint orecchiette 215 Q
Bean burgers with raw cashew mayo Shaved asparagus, mint, and edamame quesadillas, Pinto bean and spiralised sweet
96 spaghetti 212 potato quesadilla 102
Black sesame and coconut curry bowl see also gnocchi quiche, Spinach and artichoke quiche 52
170 pastry quinoa
Buckwheat noodle soup with enoki and Pie pastry 34 Cranberry, orange, and chocolate quinoa
shiitake 149 Pigeon pea samosa bake 206 bars 71
Coconut curry tofu ramen 144 Plum and thyme galette 246 Curried black lentil stuffed onions 199
Creamy fontina and truffle lasagne 197 Spinach and artichoke quiche 52 Quinoa and moth bean dolmades 82
Lentil and broccoli green curry 172 peanut butter, Peanut sauce 76 Quinoa cashew stir-fry with chilli and lime
Mushroom gravy 43 peanuts, Chocolate chip, peanut, and sauce 189
Mushroom miso ramen 138 buckwheat cookies 242 Quinoa falafel with mint yogurt sauce 106
Mushroom stock 30 pears, Poached pears in red wine 249 Thai yellow pumpkin curry with quinoa 174
Tom Yum ramen 140 peas
Veggie burger with spelt 100 Pigeon pea samosa bake 206
Vegetable biryani 227
R
radishes, White bean butter with radishes 74
N peppers Rainbow bowl with sesame and ginger
nachos, Masala chickpea nachos 84 Avocado, coriander and lime tabbouleh 124 dressing 114
noodles Brazilian black bean and pumpkin Rainbow lentil meatballs with arrabbiata sauce
Black rice noodle salad 117 stew 160 220
Black sesame and coconut curry bowl 170 Paneer and sweet pepper curry 182 ramen
Buckwheat noodle soup with enoki and Ratatouille casserole with farro and feta 209 Cococut curry tofu ramen 144
shiitake 149 Red peppers stuffed with artichoke barley Mushroom miso ramen 138
Coconut curry tofu ramen 144 risotto 231 Ramen vegan stock 31
Miso Japanese aubergine and buckwheat Roasted vegetable farro risotto 229 Sweet corn chowder ramen 146
noodles 186 Thai curry, tomato and vegetable soup with Tomato miso ramen 142
Mushroom miso ramen 138 farro 150 Tom Yum ramen 140
Shirataki and prawn summer rolls 78 Vegetable biryani 227 raspberries, Almond polenta cake with
Sweet corn chowder ramen 146 pesto 130 raspberries 241
Thai noodle salad 113 Kale and walnut pesto 152 Ratatouille casserole with farro and feta 209
Tomato miso ramen 142 Pickled lotus 113 Raw energy bars 68
Tom Yum ramen 140 Pickled red onions 109 Red peppers stuffed with artichoke barley
Vietnamese chicken noodle salad 119 Pico de gallo 94 risotto 231
nuts 17 Pie pastry 34 red wine
Nut butter 37 pigeon peas Poached pears in red wine 249
Nut cheese 37 Pigeon pea and pumpkin chilli 156 Red wine-braised beetroot and lentils with
Nut milk 36 Pigeon pea samosa bake 206 farro 164
Nutty barley and lentil salad 132 Pigeon pea vindaloo 176 rice
Three bean paella 222 Egyptian rice 224
O pineapple, Tropical smoothie bowl 60
Pinto bean and spiralised sweet potato
Sesame-crusted tofu with green beans and
olives, Herb and green olive salad 86 black rice 192
quesadilla 102 Three bean paella 222
onions
Plum and thyme galette 246 Vegetable biryani 227
Curried black lentil stuffed onions 199
Poached pears in red wine 249 risotto
Egyptian rice 224
Poblanos stuffed with spicy sorghum and Red peppers stuffed with artichoke barley
Pickled red onions 109
black bean stir-fry 190 risotto 231
Spiralised beetroot and onion bhajis 71,
polenta Roasted vegetable farro risotto 229
81
Cauliflower hazelnut polenta 232 Roasted carrots and chickpeas 122
oranges, Cranberry, orange, and chocolate
Strawberry polenta shortcake 237 Roasted cauliflower and mint orecchiette 215
quinoa bars 71
pomegranate, Moth bean stuffed sweet Roasted tomato and chickpea frittata 50
orecchiette, Roasted cauliflower and mint
potatoes 200 Roasted vegetable farro risotto 229
orecchiette 215
pork, as a flexible option 102
P potatoes
Cauliflower curry 180
S
pancakes salads
Creamy spinach and mung bean soup 154
Chickpea flour socca with herb and green Avocado, coriander and lime tabbouleh 124
Pigeon pea samosa bake 206
olive salad 86 Butter bean panzanella 128
Vegetable biryani 227
Savoury green pancakes with feta and Caprese farro salad 130
poultry 17
sprout salad 88 Feta and sprout salad 88
prawns
Wholemeal pancakes with apple and Freekeh sweet and spicy warm salad 134
as a flexible option 76, 105, 128, 170, 229
cinnamon 62 Herb and green olive salad 86
Shirataki and prawn summer rolls 78
pancetta, as a flexible option 179 Mung bean gado gado 120
prosciutto, as a flexible option 57, 154
Paneer and sweet pepper curry 182 Nutty barley and lentil salad 132
protein, sources of 18
papaya, Thai noodle salad 113 Rainbow bowl with sesame and ginger
pumpkin
pasta dressing 114
Brazilian black bean and pumpkin
Citrus courgette cannelloni with goat’s Spicy tahini black rice noodle salad 117
stew 160
cheese 218 Sweet potato and beluga lentil salad 127
Freekeh sweet and spicy warm salad 134
Creamy fontina and truffle lasagne 197 Thai noodle salad 113
Pigeon pea and pumpkin chilli 156
Fresh pasta dough 32 Vietnamese chicken noodle salad 119
Thai yellow pumpkin curry with quinoa 174
Green minestrone with kale and walnut salmon, as a flexible option 48, 117, 186
Pumpkin seeds 117
pesto 152 salsas, Pico de gallo 94

sauces and gravies 78, 84, 197 Spicy tahini black rice noodle salad 117 Gado gado 120
Arrabbiata sauce 220 spinach Paneer and sweet pepper curry 182
Béchamel sauce 42 Butter bean enchiladas 204 Pigeon pea and pumpkin chilli 156
Cheese sauce 216, 218 Coconut curry tofu ramen 144 Poblanos stuffed with spicy sorghum and
Chilli and lime sauce 189 Creamy spinach and mung bean soup 154 black bean stir-fry 190
Cucumber sauce 81 Spinach and artichoke quiche 52 Ratatouille casserole with farro and feta 209
Herby enchilada sauce 204 Spiralised beetroot and onion bhajis 81 Roasted tomato and chickpea frittata 50
Mint yogurt sauce 106 split peas, Kitchari stew with kamut 163 Roasted vegetable farro risotto 229
Mushroom gravy 43 squash, Rainbow bowl with sesame and ginger Thai curry, tomato and vegetable soup with
Peanut sauce 76 dressing 114 farro 150
Tomato sauce 43 steak, as a flexible option 86, 120, 124, 176 Thai noodle salad 113
sausage, as a flexible option 50, 160, 220 stews Three bean paella 222
Savoury green pancakes with feta and sprout Brazilian black bean and pumpkin stew 160 Tomato miso ramen 142
salad 88 Courgette, herb, and lemon tagine 184 Tom Yum ramen 140
seafood Kitchari stew with kamut 163 Tomato sauce 43
substitutes 23 Red wine-braised beetroot and lentils with Tom Yum ramen 140
see also specific types, e.g. prawns farro 164 tortillas
Seeded beetroot and buckwheat stir-fries Black bean breakfast tostadas 54
burgers 98 Poblanos stuffed with spicy sorghum and Butter bean enchiladas 204
seeds 17 black bean stir-fry 190 Greek white bean tacos 105
Raw energy bars 68 Quinoa cashew stir-fry with chilli and lime Pinto bean and spiralised sweet potato
see also specific types, e.g. quinoa sauce 189 quesadilla 102
sesame stock Triple chocolate chip brownies 250
Black sesame and coconut curry bowl 170 Mushroom stock 30 Tropical smoothie bowl 60
Sesame and ginger dressing 114 Ramen vegan stock 31 turkey, as a flexible option 203
Sesame-crusted tofu with green beans and Simple vegetable stock 30
black rice 192 strawberries V
Shaved asparagus, mint and edamame Strawberry polenta shortcakes 237 Vegan mayonnaise 39
spaghetti 212 Wheat grain bircher muesli pots 64 vegetables 16
Shirataki and prawn summer rolls 78 summer rolls Green minestrone with kale and walnut
chard, Braised chickpeas with preserved Adzuki bean summer roll with peanut sauce pesto 152
lemon 179 76 Roasted vegetable farro risotto 229
Simple vegetable stock 30 Shirataki and prawn summer rolls 78 Simple vegetable stock 30
smoothies, Tropical smoothie bowl 60 sweet corn Thai curry, tomato, and vegetable soup with
snacks and small bites Butter bean enchiladas 204 farro 150
Adzuki bean summer rolls with peanut sauce Butter bean panzanella 128 Vegetable biryani 227
76 Sweet corn chowder ramen 146 see also specific types, e.g. carrots
Chickpea flour socca with herb and green sweet potatoes Veggie burger with spelt 100
olive salad 86 Black sesame and coconut curry bowl 170 Vietnamese chicken noodle salad 119
Cranberry, orange and chocolate quinoa Moth bean stuffed sweet potatoes 200 vine leaves, Quinoa and moth bean dolmades
bars 71 Pinto bean and spiralised sweet potato 82
Masala chickpea nachos 84 quesadilla 102 vitamins, sources of 20
Quinoa and moth bean dolmades 82 Sweet potato and beluga lentil salad 127
Raw energy bars 68
Savoury green pancakes with feta and
Sweet potato gnocchi and hazelnut
gremolata 216
W
walnuts, Kale and walnut pesto 152
sprout salad 88 Sweet spiced freekeh with fresh figs 239
Wheat grain bircher muesli pots 64
Shirataki and prawn summer rolls 78
white beans
Spiralised beetroot and onion bhajis 81 T Greek white bean tacos 105
snapper, as a flexible option 150 tabbouleh, Avocado, coriander, and lime White bean butter with radishes 74
socca batter 86 tabbouleh 124 Wholemeal pancakes with apple and
sorghum, Poblanos stuffed with spicy sorghum tacos, Greek white bean tacos 105 cinnamon 62
and black bean stir-fry 190 Thai curry, tomato and vegetable soup with
soups
Buckwheat noodle soup with enoki and
farro 150
Thai noodle salad 113
YZ
shiitake 149 yogurt 17, 38, 164
Thai yellow pumpkin curry with quinoa 174
Chickpea and haricot bean bisque 159 Three bean paella 222
Creamy spinach and mung bean soup 154 zinc, sources of 21
tofu 40
Green minestrone with kale and walnut as a flexible option 54, 78, 119, 120, 182
pesto 152 Coconut curry tofu ramen 144
Pigeon pea and pumpkin chilli 156 Mushroom miso ramen 138
Thai curry, tomato and vegetable soup with Sesame-crusted tofu with green beans and
farro 150 black rice 192
see also ramen Tom Yum ramen 140
spaghetti, Shaved asparagus, mint and tomatillos, Herby enchilada sauce 204
edamame spaghetti 212 tomatoes
spaghetti squash, Baked lentil spaghetti Arrabbiata sauce 220
squash 203 Brazilian black bean and pumpkin stew 160
spelt, Veggie burger with spelt 100 Butter bean panzanella 128
Spiced apples and mung bean muffins 58 Caprese farro salad 130
Spicy carrot hummus 72 Courgette, herb and lemon tagine 184
Index 255
Acknowledgments
DK would like to thank:
DK Australia would like to thank: Lucy Gwendoline
Producer Samantha Cross
Taylor for writing and editing the first chapter of the
Producer, pre-production David Almond
Australian edition; Sunil Sharma, Pushpak Tyagi, Vikas
Sachdeva and Anurag Trivedi from DK India for the Pre-production manager Sunil Sharma
internal design; Ella Egidy for the cover design; Niki Art editor Vikas Sachdeva
Foreman for proofreading; and Max McMaster for the Senior DTP designer Pushpak Tyagi
index. DK UK would like to thank: Oreolu Grillo and DTP designer Anurag Trivedi
Millie Andrew for editorial assistance, and Nicola Jacket designer Ella Egidy
Powling for designing the chapter openers. Senior editor Bethany Patch
Editor Paige Farrell
Text credits Contributor Lucy Gwendoline Taylor
Recipe material in this publication was previously
published in Step by Step Desserts (2015), Grains as
DK UK
Mains (2015), Healthy Gut Cookbook (2016), Modern
Editor Amy Slack
Australian Vegan (2018), Pasta Reinvented (2018),
Plant-based Cookbook (2016), Power Pulses (2017), Senior art editor Glenda Fisher
Ramen Noodle Cookbook (2015), Sprouted! (2017) Jacket designer Nicola Powling
and The Slow Cook Book (2018). Producer, pre-production David Almond
Producer Samantha Cross
Image credits Managing editor Stephanie Farrow
All images © Dorling Kindersley Managing art editor Christine Kielty
For further information see: dkimages.com Art director Maxine Pedliham
Publisher Mary-Clare Jerram
About the contributor
Lucy Gwendoline Taylor is a Melbourne-based
First British edition, 2019
Accredited Practising Dietitian and Accredited
Dorling Kindersley Limited
Nutritionist with a special interest in whole food,
plant-based diets. Alongside her private practice, 80 Strand, London, WC2R 0RL
Lucy maintains a popular blog (BloomNutritionist.
com), which features evidence-based, plant-based First Australian edition published in 2019 by DK Australia,
nutrition information. She has also written about an imprint of Penguin Random House Australia Pty Ltd
plant-based diets for online and print media 707 Collins St, Melbourne, Victoria 3000
publications, including The Age and The Sydney
Morning Herald. She has been vegan since 2013, Copyright © 2019 Dorling Kindersley Limited
and aligns with the vegan philosophy for ethical, 10 9 8 7 6 5 4 3 2 1
environmental, and health reasons. 001–317109–Dec/2019
All rights reserved.

No part of this publication may be reproduced, stored in or introduced
into a retrieval system, or transmitted, in any form, or by any means
(electronic, mechanical, photocopying, recording, or otherwise), without
the prior written permission of the copyright owner.
ISBN: 978-0-2414-1976-2
Printed and bound in China
A WORLD OF IDEAS:
SEE ALL THERE IS TO KNOW
www.dk.com

Flexitarian - Veg-Based Recipes (2019)

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M O D E R N

What is a flexitarian diet? 10 Mushroom Gravy 43

Why go flexitarian? 12 Tomato Sauce 43

Simple swaps 22 Curried Mung Bean Avocado Toast 46

Buckwheat Noodle Soup with Enoki Pigeon Pea Vindaloo 176

Red Wine-Braised Beetroot and Sesame-crusted Tofu with Green Beans

Creamy Fontina and Truffle Lasagne 196 Vegetable Biryani 226

Rainbow Lentil Meatballs with

Flexitarianism is a lifestyle choice, not another temporary A flexitarian diet includes:

Health benefits Environmental benefits

• If you feel held back by your cooking skills or are stuck

Beginning a Flexitarian Diet 15

The five food groups The

Beginning a Flexitarian Diet 17

Vitamin A Vitamin B12

Beginning a Flexitarian Diet 21

Dairy milk substitutes

Unsweetened almond milk is a good alternative

Unsweetened drinking coconut milk can be

Oat milk is made by blending soaked oats and

Cheese substitutes Seitan is a non-soy product, made from vital wheat

Beginning a Flexitarian Diet 23

Baking ingredients Canned lentils are a nutritious replacement for minced

Savoury staples Nuts, seeds, and dried fruits

Rolled oats to make porridge, muesli, granola, and Frozen foods

Beginning a Flexitarian Diet 25

makes 4 litres (7 pints) prep 15 mins cook 2 hours

Why not try...

serves 4 prep 30 mins cook 3 mins

Replace 240ml (8fl oz) warm

Instead of vegetable oil spread

serves 4 prep 5 mins, plus overnight soaking time cook none

5 Refrigerate the milk for up to 4 days. Shake well before using.

Why not try...

4 Serve immediately, for a creamier cheese. For a harder cheese, chill

serves 8 prep 2 mins cook 24 hours

4 Place the jar in a yogurt maker or a dehydrator set to 40°C (100°F),

5 Allow the yogurt to cool in the fridge.

Substitute one 400ml (14fl oz)

makes 250ml (9fl oz) prep 5 mins cook none

creamier mayonnaise, or add more mustard, agave nectar, vinegar

Why not try...

6 In a small bowl filled with 6 tablespoons of lukewarm water, dissolve

11 Use the tofu immediately, or store in an airtight container with fresh,

makes 480ml (16fl oz) prep 5 mins cook 10–15 mins

If you’d like a dairy béchamel

makes 960ml (13 ⁄4 pints) prep 10 mins cook 30 mins

makes 840ml (11 ⁄ 2 pints) prep 5 mins cook 15 mins

5 Use immediately, or pour into freezer-safe containers with 2.5cm (1in)

Make it with meat

Crumble 2 rashers of cooked

Use a nut cheese (see page

Make it with fish

Top each tartine with 30g (1oz)

Why not try...

Make it with meat

Add 140g (5oz) finely diced

serves 6 prep 20 mins cook 50 mins