Written by Ami Tadaa

Food

Veganuary : Day #2 of plant-based treats for the tummy

Another day, another three-course feast of suggestions for anyone giving Veganuary a go from lifelong vegan, Ami Tadaa.

vegan2

Having spent my life happily eating nothing but plant-based food, I’m very used to people assuming I ‘suffer’ a limited and boring diet.

Anyone who spends a mealtime with me is quickly put straight though.

I love food more than anyone I know, and that’s why I couldn’t be happier to be sharing some ideas for daily meal plans during Veganuary – a challenge for non-vegans to spend the month of January exploring and following a plant-based diet.

You can find Day #1’s suggested breakfast, lunch and dinner here . You can find Day #2’s menu below.

BREAKFAST: Scrambled tofu on toast with homemade tomato sauce

What you’ll need:

1 block of firm tofu
2 teaspoons of olive oil
6 tomatoes
1 onion
2 cloves of garlic
2 teaspoon of soy sauce
1 -2 teaspoons of marmite
Chunky slice of wholemeal bread
Vegan margarine (optional)
Salt and pepper to taste

breakfast

For the scrambled tofu:

1. Drain and cut the block of tofu into one-inch pieces.
2. Heat up 1 teaspoon of olive oil in a non-stick pan.
3. Add the cut tofu pieces and 1 teaspoon of soy sauce and fry for 5-10 minutes, stirring every minute or so. Add salt and pepper to taste and then put aside.

For the tomato sauce:

1. Heat up 1 teaspoon of olive oil in a non-stick pan.
2. Peel and dice the onion and add to the pan. Fry until golden brown.
3. Peel and finely chop the garlic, add to the onions and fry for 1-2 minutes.
4. Wash and chop the tomatoes and add to the pan. Add 1 teaspoon of soy sauce and 1–2 teaspoons of marmite and simmer for 5-7 minutes. Add salt and pepper to taste.

Serve the scrambled tofu and tomato sauce with a slice of buttered toast and enjoy with a satisfied smile.

LUNCH: Carrot and Potato soup

3 large carrots
1 large potato
1 onion
4 cloves of garlic
1 table spoon of olive oil
3-4 cups of water
Salt and pepper to taste
1 vegan stock cube

lunch

1. Peel and dice the onion and garlic.

2. Heat the oil in a pan and sauté the diced onion in a non-stick frying pan for 3-4 minutes (until golden brown).

3. Add the peeled and diced garlic to the onion and fry for an additional minute.

4. Chop the potatoes and carrots and add to the frying pan. Add 3–4 cups of water as desired. Add the vegan stock cube and simmer for 15 minutes or until the potatoes and carrots are soft.

5. Place everything into a blender and blend until smooth.

6. Pour into a bowl, which is the opposite of stingy, and enjoy.

DINNER: Vegan Indian feast with Tarka dhal; Bombay spiced potatoes; ‘Chicken’, broccoli and green beans in tikka masala sauce; steamed rice; poppadums; naan bread and mango chutney.

For the Tarka Dhal:

1 cup of red lentils

1 onion

4 cloves of garlic

1 inch of fresh ginger

3 fresh large tomatoes

1 tsp of ground coriander

1 tsp of ground cumin

1 tsp of ground turmeric

1 tsp of garam masala powder

1 tablespoon of olive oil

4 cups of water

Salt and pepper to taste

1. Peel and dice the onion, garlic and ginger

2. Heat the oil in a pan and sauté the diced onion in a non-stick frying pan for 3-4 minutes until golden brown.

3. Add the peeled and diced garlic and ginger to the onion and fry for an additional minute.

4. Finely chop the fresh tomatoes and add to the frying pan with the onion, garlic, and ginger and simmer for 2 minutes.

Add the ground coriander, cumin, garam masala and turmeric to the pan and mix well.

5. Add the cup of red lentils and water and let simmer for 30-40mins until the lentils are soft. Put aside until everything is ready.

For the steamed rice:

Place 1 cup of brown basmati rice with 2 cups of boiling water and simmer on a low heat for 10-15 minutes until ready. Put aside until ready to serve.

For the Bombay Potatoes:

350g potatoes, boiled and quartered

1/4 teaspoon of mustard seeds

1 tablespoon of olive oil

1 teaspoon of chilli powder

¼ teaspoon of turmeric powder

Salt and pepper to taste

dinner

1. Chop the potatoes (skins on) and boil them in a pan of water for 10 – 15 minutes until soft. Drain the water and put aside

2. Heat the olive oil to a non-stick frying pan on a medium heat.

3. To check that the oil is hot enough, sprinkle in a few mustard seeds, if they pop the oil is ready. When that happens, add the remainder of the mustard seeds and the chilli and turmeric powder and fry for 1 minute.

4. Add the potatoes and fry for 5-10 minutes or until the edges are crispy.

For the ‘Chicken’ and Veggie Tikka Masala

1 packet of Fry’s vegan chicken strips

1 medium head of broccoli

A handful of green beans

1 jar of Meridian Tikka Masala Cooking Sauce 350g

1 tablespoon of olive oil

1. Heat up the olive oil in a non-stick frying pan.

2. Add the packet of Fry’s vegan chicken strips and fry until golden brown (7-10 minutes)

3. Chop the broccoli and green beans and add to the frying pan and fry for an additional 2 minutes.

4. Add the Meridian Tikka Masala Cooking Sauce and simmer on a low heat with the lid on for 15-20 minutes or until the vegetables are soft enough to eat.

5. Plate up all the dishes and serve with warm store-bought vegan naan bread, poppadums’ and mango chutney or pickles.

Note: You may want to build a small fence around your plate to ensure no-one tries to swipe a forkful.

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Written by Ami Tadaa

Lifelong vegan Ami Tadaa was raised from birth around the world on pure plant. She has somehow reached 24 and landed in Newcastle, with an uncanny resemblance to a human being, but an obsession with cashew cheese. She recently launched @TyneChease and vegan Sara Pascoe thinks she's a 'genius goddess'.