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World Vegan Day: Easy Plant-Based Meal Plan

Happy World Vegan Day!

Whether you’re a plant-based newbie, or have been vegan for years, what better way to celebrate than with food.

We have all your meals from breakfast lunch to dinner covered. So, all you need do is eat, drink and be vegan.

Breakfast: Burritos 

Ingredients

For the guacamole

  • 2 ripe avocados
  • Juice 1 lime
  • ½ tsp sea salt
  • Pinch freshly ground black pepper
  • 10 cherry tomatoes
  • 1 tsp ground cumin
  • ½ tsp chilli flakes
  • Small bunch fresh coriander

For the mushrooms with spinach

  • 2 cloves garlic
  • 150g (1 cup) oyster mushrooms, or other mushrooms
  • 1–2 tbsp oil
  • 3 tbsp tamari/soy sauce
  • A good handful fresh baby spinach

To assemble

  • 2 x 400g tins of baked beans
  • 4 wholemeal tortilla wraps

Method

  1. Start by making the guacamole. Peel and de-stone the avocados and chop the flesh into small pieces. Put into a bowl with the lime juice, salt and black pepper. Chop the cherry tomatoes in half and add, along with the cumin and chilli flakes. Mash with a fork until the avocado breaks up and comes together. Finely chop the coriander (including the stalks) and add. Mix, taste and adjust the seasoning if you think it needs it.
  2. Peel and finely chop the garlic and roughly chop the mushrooms. Put the oil into a medium pan on a high heat and leave to heat up. Add the garlic and mushrooms and cook for 1 minute, stirring regularly. Then, add the tamari and cook for a further 2 minutes. Finally, add the spinach and cook for a further minute, until it wilts right down. Remove from the heat.
  3. Put the baked beans into a pan and heat up on a medium heat, stirring occasionally.
  4. Now it’s time to roll up your breakfast burritos. Lay out one of your wraps, then, in line along the middle of the wrap, spoon on a few tablespoons of beans, some guacamole and some mushrooms, leaving lots of wrap on either side. To roll your burrito, start by folding both ends in, then roll lengthways. Fold the other end of the wrap over or under, while tucking in both ends as you do so. Eat as it is, or put back into the pan for a minute to crisp up the outside. Make the rest of your burritos the same way.

These recipes and images are taken from: The Happy Pear: Recipes for Happiness by David and Stephen Flynn.

Lunch: Roasted Parsnip Pear Soup

Ingredients

  • 900g parsnips, peeled and coarsely chopped
  • 3 pears, peeled and chopped
  • 1 onion, diced
  • 3 celery stalks, chopped
  • 3 tbsp olive oil
  • ½ tsp salt
  • ¼ tsp pepper
  • 750ml vegetable stock
  • 500ml unsweetened almond drink

Method

  1. Preheat the oven to 220ºC/200ºC fan/gas 7.
  2. After chopping the parsnips and pears, place in a bowl with 1 Tbsp olive oil, salt and pepper.
  3. Place the coated vegetables on a baking tray and roast until very soft and browned, approximately 30 to 45 minutes, stirring and checking every 10 minutes.
  4. In a large saucepan add the remaining 2 tablespoons of oil, onion and celery and sauté until tender. Add in the roasted parsnips and pears and 500 mL of vegetable stock.
  5. Using a hand blender, puree until smooth. Alternatively, puree the parsnips and pears with 250-500ml of stock in a blender and then add into the saucepan.
  6. Once pureed, add the remaining stock and almond drink. You can add more or less liquid to reach desired consistency.
  7.  Let the soup simmer and serve once heated through, adding salt and pepper to taste.

Recipe and Images Courtesy of Vega 

Vegan Bolognese

Ingredients

For the tofu:

  • 1 block extra firm tofu
  • 60ml (1/4 cup) vegetable stock
  •  3 tbsp tomato paste
  •  2 tbsp tamari
  •  1 tbsp oil
  •  2 tbsp nutritional yeast
  •  1 tbsp garlic powder
  •  2 heaped tsp chilli powder
  •  2 tsp onion powder
  •  ½ tsp pepper
  •  ¼ tsp salt
  •  ¼ tsp liquid smoke
  •  1 tsp cayenne pepper

Other ingredients:

  • 1 jar of marinara sauce
  •  Follow Your Heart Grated Parmesan
  • Pack of spaghetti

Method

  1. Set your oven to 180C/350F/Gas 4
  2.  Press the tofu block for 5 minutes.
  3.  In the meantime, combine the marinade ingredients together in a large mixing bowl. Whisk to combine and set aside.
  4.  Crumble the tofu with your hands over the large bowl. Mix well to coat tofu.
  5.  Line a baking sheet with parchment paper or a silicone mat.
  6. Spread tofu mixture evenly on the baking sheet with a spatula. Bake for 25 minutes, stirring occasionally.
  7.  Start boiling water for the pasta.
  8.  Heat up the Marinara sauce on low in a medium pot on the stove.
  9. When the spaghetti is cooked, drain and set aside.
  10. When the tofu mixture is ready, add to the simmering sauce and mix well.
  11.  Serve with spaghetti and top with Follow Your Heart Parmesan.
  12.  Store the sauce in a separate container in the refrigerator for up to 7 days.

Recipe and Images Provided by Follow Your Heart 

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