10 Meat-Free Recipes To Make At Home
Tempeh Tacos
These crunchy tacos are packed with colour, fibre and flavour. Tempeh is incredibly versatile and is great at soaking up the flavour of whatever spices you throw at it.
Preheat the oven to 200°C/Gas Mark 6. Line a baking tray with baking paper. Cut the peppers in half lengthways, remove the seeds and stalks and cut into 2-3cm thick slices.
Roast for 20-25 minutes until slightly blackened.
Meanwhile, halve the avocado and scoop the flesh into a small bowl. Mash with lime juice and sea salt. Place in the fridge.
When peppers are soft, remove them from the oven and turn down the heat to 150°C/Gas Mark 2. In a large frying pan, heat the coconut oil and add the garlic, paprika, cumin, chilli flakes, coconut aminos (or tamari) and tempeh. Cook for 1-2 minutes until the tempeh is coated.
Add the tomato paste, cherry tomatoes and cooked peppers to the pan. Fry for a further 1-2 minutes. Take off the heat and place to one side.
Line another tray with baking paper. Lay out the taco shells and bake for 10 minutes.
To assemble the tacos, add a tablespoon of mashed avocado, then a handful of the lettuce, two tablespoons of the tempeh mix and finish with the coriander leaves. Repeat until all shells are filled. Serve with lime wedges.
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Pulled Aubergine Ragu
The flavours and textures within this simple recipe make for a fantastic pasta dish. It’s ideal on a cold evening at home as it’s packed full of hearty, wholesome ingredients, with the spice from the harissa warming you through.
Preheat the oven to 200°C/Gas Mark 6. Cut the aubergines in half lengthways and place onto a large baking tray. Drizzle with olive oil and a large pinch of salt and cook for 35-40 minutes until soft. Once soft, remove from the oven and leave to one side.
While the aubergines cook, place a large pan over a medium heat and add a drizzle of olive oil. Once warm, add the diced onions, garlic and carrots and cook for 10 minutes until the carrots turn soft.
Mix well and bring to the boil, before reducing the temperature and simmering for 15-20 minutes – the sauce should reduce and become thick during this time, if it doesn’t reduce enough you may have to turn the heat up a little.
While the tomato sauce simmers, pull the aubergines using a fork. You want to pull all of the flesh from the skins to create a stringy texture.
Once ready to serve, stir the pulled aubergine through the sauce and cook for a few more minutes until everything is piping hot.
While the sauce simmers, cook the pasta according to instructions on the pack, cooking for 1 minute less than stated.
Drain the pasta (saving a little of the pasta water) and stir through the sauce. Cook for a minute or so, mixing through a dash of pasta water to bring everything together.
Serve piping hot with a crack of pepper on top.
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Cherry Tomato Curry With Coconut Chutney
Loaded with veg, packed with nutrition and big on flavour, this delicious recipe has everything you want (and more) from a great homemade – and vegan – curry. The coconut chutney is particularly tasty, and can be made in big batches so you always have some in the fridge.
dd the oil to a large frying pan on a medium heat. Add in the mustard seeds and cumin seeds. When they start to pop add in the coriander, turmeric and chilli flakes. Stir for a few seconds then add in the onion. Fry for 8-10 minutes until soft and brown
Add in the garlic and ginger and stir for another few minutes, then add in the chopped tomatoes
To make the coconut chutney, add the coconut to a small pan and dry fry on a medium heat until lightly toasted. Be careful not burn it.
In a small frying pan pour in the oil. When hot, add the mustard seeds and fry gently until the seeds start to pop, then add in cumin seeds, curry leaves, and chilli, and sauté for a few seconds.
Add the tempered spices and oil to the coconut and mix well. Then stir in the sea salt and lime juice.
Cook the Fullgreen Riced Cauliflower according to packet instructions, then serve it alongside the curry with the coconut chutney and some fresh coriander.
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Sticky Sesame Cauliflower Wings
These sticky sesame cauliflower wings are loaded with maple-sesame flavour and the perfect amount of heat – they’re a great snack if you’re looking to reduce your meat intake.
Preheat oven to 230°C/Gas Mark 8. Line a tin with a silicone baking sheet or greased foil.
Using a knife, remove the florets from the cauliflower. Chop the cauliflower into smaller pieces to resemble the size of chicken wings.
In a separate bowl, whisk the flour, almond milk, salt, ground black pepper and garlic powder in a bowl to make the batter. If the batter is too thick, feel free to thin it out with some more milk. Place the breadcrumbs in a separate bowl.
Toss the cauliflower in the batter mixture (you can add them all at once), using a spatula or spoon to coat them all.
Transfer them to the breadcrumbs (you can do this in two or three batches) to coat completely, then place onto the baking sheet, giving each wing enough space. Repeat until all of the wings are coated.
Bake for 20 minutes. Meanwhile, make the sauce by mixing together all the ingredients in the pan over a medium heat. Whisk together to help dissolve the corn flour slurry. Bring it to a boil, then simmer for about 5 minutes until the sauce begins to thicken up.
Remove the cauliflower from the oven. Toss the wings in the cooled sauce using tongs or a spoon, remove and place back on the baking sheet. Bake for another 5 minutes for the sauce to soak into the wings.
Remove from the oven and serve immediately.
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Miso Aubergine Steaks
These aubergine steaks are juicy, delicious and so simple to make. Enjoy with an abundance of salads, potato wedges, rice or anything else you fancy. They also taste particularly tasty grilled on the BBQ and provide that substantial texture, so you won’t even think about missing meat.
Slice each aubergine lengthways and sprinkle with a little salt, on both sides, then leave to sit while you prep the other ingredients.
To make the glaze mix the miso, syrup, mirin, soy sauce and sesame oil.
With a sharp knife, make criss-cross patterns across each side of the aubergine steaks. Brush the glaze generously over both sides of each steak, leaving a little to brush on just before serving.
Place on a griddle or red-hot BBQ for a few minutes per side. Aim to caramelise the aubergine without burning it. You want the aubergine to soften without being too mushy.
Once softened and nicely charred, brush the aubergine steaks with the remaining glaze. Add chilli flakes and fresh parsley if desired.
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Pea, Spinach & Asparagus Risotto With A Granola Crunch
This satisfying risotto is full of greens and provides a good dose of protein with the addition of peas and the granola topping. The wholegrain risotto rice is a rich source of fibre and slow-release energy, while asparagus and spinach deliver key nutrients such as magnesium, folate and vitamin K.
On a medium heat on the hob, add the olive oil to a saucepan. While that heats up, dice the onion and garlic finely, and cook in the pan.
Add the risotto rice to the same pan and stir, coating with the oil. Crumble in a vegetable stock cube and pour in some boiling water to cover the rice. Simmer and stir continuously for 40-45 minutes.
Keep adding water until the rice is cooked and the water is absorbed. For the last six minutes of cooking time, add the asparagus and the frozen peas.
Whilst the rice is cooking, blend 50g of defrosted garden peas, spinach, 70g of green pesto with a splash of water, and salt and pepper. Blend into a puree texture.
Once the water has mostly absorbed with the rice, stir in the blended pea puree and warm for 2-3 minutes. Season with salt and pepper.
Serve in two bowls, each topped with 1 tablespoon of pesto swirled over and a sprinkle of Lizi’s High Protein Granola.
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Sweet Potato & Lentil Curry
This hearty curry can be made in large batches and stored in the freezer for a healthy midweek meal. You’ll need quite a few ingredients, but most can be found at the supermarket and each one elevates the flavour of the sweet potatoes and absorbent lentils.
Rinse red split lentils several times really well, until the water runs clear. If your stomach is sensitive to pulses, you may want to cook them separately in about 3 cups of water, skimming the foam that comes up to the surface during cooking.
Simmer until they can be squashed between your fingers, about 10 minutes.
Heat up the oil on a medium heat in a heavy bottom pan. Once the oil is hot, add mustard seeds and wait until they start popping, stirring from time to time.
Next add in cumin seeds and dry curry leaves. Fry gently for a minute or so – until the cumin releases its fragrance. Add chopped onion, sauté it gently, stirring from time to time until it gets soft and lightly caramelised in places.
Add garlic, ginger and chopped coriander stalks. Cook for about 2 minutes stirring frequently so that ginger does not stick to the pan.
Reduce the heat to low and add all the ground spices (apart from garam masala). Coat everything in the pot in the spices. Stir frequently, cook for 1-2 minutes until all the spices are fragrant.
Add the chopped tomatoes and 240ml of water. Cover and cook for a few minutes until the tomatoes soften and fall apart.
Add the rinsed lentils (if not cooking them separately), sweet potato and about 500ml of water. Let everything come to a gentle boil, simmer covered until sweet potato is tender and the curry thickens – add a splash of water of it is getting too dry.
Add salt, coconut milk and cooked lentils if you cooked them separately. Cook for a further 5 minutes to allow the curry to thicken. Season with garam masala and lime juice.
Serve on top of cooked rice, with chopped coriander leaves and toasted cashews on top.
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Vegetarian Biryani
The complex flavours of spices and sweet sultanas are what make this biryani come to life. Toasted almonds and fresh herbs pull the dish together and adds texture, so there’s no need for any chicken here.
Heat 1 teaspoon of rapeseed oil in a large pan. Add the frozen mixed vegetables, ginger, onions, green chilli, cardamom pods and sultanas. Cook for 5 minutes until the onions are softened but not browned.
Stir through the Balti curry paste, basmati rice and stock cube. Top up with 800ml of boiling water.
Stir to combine, cover with a tight-fitting lid, bring to the boil then simmer gently for 5 minutes. Turn off the heat and leave to stand, covered, for 20 mins.
Remove the lid and use a fork to stir up the rice grains, then mix through the spring onions. Garnish with the coriander and toasted almonds, then serve immediately.
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Roasted Red Pepper Risotto
The combination of roasted red peppers and paprika creates such a deep, delicious flavour that works so well cooked into a risotto here, plus the colour is beautiful. This is a great dish to make when you've got all of the cupboard ingredients in the kitchen and want to brighten up a Sunday lunch.
Place the stock cubes in a large bowl with 900ml of boiling water and mix until well dissolved.
Place a pan over a medium heat and add a drizzle of olive oil. Once warm, add the chopped garlic, onion and a pinch of salt, mix well and cook for 5-10 minutes until soft.
Once the onion has become soft, stir through the risotto rice and paprika, and cook for 2 minutes before adding a quarter of the hot vegetable stock.
Mix well and leave to simmer for 30 minutes, stirring constantly and topping it up with a quarter of the stock every time the risotto rice looks like it has absorbed most of the water.
While the risotto rice simmers, place all of the paste ingredients into a blender. Blend until smooth, adding a dash of water to create a red paste.
Once the risotto rice feels soft and has absorbed all of the water, stir through the red pepper paste and parmesan (or nutritional yeast).
Cook for 5-10 minutes until everything is piping hot and cooked through.
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Roasted Cauliflower With Ras El Hanout & Tahini
Preheat the oven to 190°C/Gas Mark 5. Cut the cauliflower into large florets and wash, then add to a bowl with the ras el hanout, half the garlic, and salt and pepper. Add a drizzle of olive oil and roast for 25 minutes.
Meanwhile, mix the tahini with the remaining olive oil and garlic, warm water, lemon juice and zest, and maple syrup. Set aside.
When the cauliflower is ready, place it on the centre of the plate, drizzle with the tahini sauce and sprinkle with chopped coriander and the pomegranate seeds.
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