14 Day Vegan Plan: Lose weight and improve your health in just 14 days (2016)

Chapter 5. Lunch Recipes

Chickpea Salad

Ingredients: (Serves 5– 6)

200 grams of cooked bulgur wheat

1 diced leek

50 grams of pine nuts

The juice of 2 lemons

3 tablespoons of olive oil

400 grams of chick peas

50 grams of raisins

4 tablespoons of parsley

A handful or lettuce leaves and red pepper

1 chopped stick of celery

1 chopped radish

Method:

Toast the pine nuts gently until they are golden brown, and then mix all of the ingredients together in a bowl. Season if you wish, and serve.

Japanese noodles

Ingredients: (Serves 2)

200 grams of soba noodles

1 thinly sliced red pepper

100 grams of snap peas

2 tablespoons of water

2 teaspoons of toasted sesame seeds

Half a sliced cucumber

2 tablespoons of soy sauce

2 tablespoons of rice vinegar

2 tablespoons of tahini paste

1 tablespoon of sugar

Method:

Combine the water and tahini, and then add the soy sauce and stir. Now add the vinegar and sugar and stir once more, and place to one side.

Cook the noodles and divide them between 2 plates or bowls. Add the snap peas, cucumber and pepper, and then pour the dressing over. Sprinkle the sesame seeds on top, and serve.

Spinach salad

Ingredients: (Serves 4-5)

2 tablespoons of rice vinegar

2 tablespoon of olive oil

1 tablespoon of toasted sesame oil

2 tablespoons of fresh orange juice

1 clove of garlic

1 tablespoon of agave nectar

A quarter of a tablespoon of smoked paprika

2 chopped medium sweet peppers

Half a sliced onion

A bunch of chopped spinach

Half a sliced orange

Sesame seeds for the garnish

Method:

Place the rice vinegar, olive oil, orange juice, agave nectar, sesame oil, smoked paprika and garlic into a blender, and blend until the ingredients have combined. Set to one side, and then add the onions, spinach, orange slices, pepper and onions to a large bowl, and combine.

Now sprinkle the orange and sesame dressing onto the ingredients, and add some sesame seeds. Serve.

Mexican salad

Ingredients: (Serves 4)

1 teaspoon of Mexican seasoning

3 chopped flour tortillas

1 tablespoon of olive oil

1 shredded iceberg lettuce

200 grams of halved small tomatoes

400 grams of drained black beans

The juice of 1 lime

2 peeled and sliced avocados

Half a bunch of coriander leaves

Method:

Add the tortilla pieces to a baking tray, and add the seasoning and olive oil. Cook on 200 C for approximately 10 minutes, or until the tortilla pieces are crispy.

Now take the beans, lettuce and tomatoes and place them in a bowl, and add the lime juice and avocado and toss to combine.

Once the tortillas are done, place them in a bowl and add the remaining ingredients, and toss again. Serve.

Coconut and bean soup

Ingredients: (Serves 4)

Half a bunch of sliced spring onions (Greens and whites separated)

1 tablespoon of sunflower oil

1 diced red pepper

1 teaspoon of dried thyme

1 chopped clove of garlic

1 chopped chili that's been squashed into a paste

The juice of 2 limes

1 teaspoon of all-spice

1 teaspoon of curry powder

800 grams of coconut milk

3 chopped plum tomatoes

1 vegetable stock cube

410 grams of kidney beans

410 grams of black eyed peas

410 grams of pinto beans

Method:

Add the sunflower oil to a saucepan, and then add the pepper, the white of the spring onions, garlic, and chili paste. Cook for approximately 5 minutes until the ingredients are soft. Now add the spices, thyme and curry powder, and cook for 1 more minute. Add the tomatoes, and cook for 2 minutes.

Now take the stock cube and add it to the pan, then add the coconut milk and all of the beans. Simmer the ingredients for about 10 minutes. Remove from the heat, and add the lime juice and most of the spring onion greens.

Divide the soup between bowls, and add the remaining spring onion greens. Serve.

Tofu with tamarind

Ingredients: (Serves 4)

2 tablespoons of vegan-friendly margarine

2 packets of tofu

2 minced shallots

Salt and pepper to season

2 cloves of minced garlic

3 chopped tomatoes

A quarter of a cup of water

A quarter of a cup of ketchup

2 tablespoons of dark sugar

2 tablespoons of mustard

3 tablespoons of molasses

1 teaspoon of cayenne

2 tablespoons of tamarind concentrate

1 tablespoon of paprika

1 tablespoon of chili powder

1 tablespoon of soy sauce

Method:

Chop each packet of tofu into quarters and season before setting to one side. Now add the margarine to a saucepan and heat on a medium to high setting. Add the garlic and shallots and saute for about 2 minutes. Now add all of the remaining ingredients apart from the tofu and cook for approximately 15 minutes.

Once the 15 minutes is up, add the ingredients to a blender and blend until the mixture is smooth. Now place the ingredients back in the saucepan and cook for a further 15 minutes, and then allow to cool.

Pour the mixture over the tofu, and then place the tofu in the refrigerator for about 3 hours. Once 3 hours is up (You can marinade the tofu for longer if you wish), remove the tofu from the marinade and grill both sides until grill marks show on the tofu. Now brush both sides of the tofu with the tamarind, and serve.