There’s a misconception that being vegan is boring, these three meals say you’re wrong. Not only are they healthy, mouthwateringly delicious, and filling — they are also super easy (and quick) to prepare.
Breakfast — Oatmeal
This breakfast literally hugs you from the inside. Perfect for cold days or really hungry ones!
1 cup oats
2 cups boiled water
1/2 cup soy milk [optional]
2 tablespoons peanut butter spread
4 chopped fresh dates
1 small diced apple
1 sliced banana
Sunflower or breakfast seeds [measurements as desired]
Set the stove to your desired temperature. In a small pot combine your oats, water, and peanut butter, then stir. After a few stirs and once the peanut butter starts melting in, add your chopped dates. Continue to stir the mixture for a minute or so. Add soy milk if desired or you can add more water depending on the consistency you want. Leave the mixture to simmer for another minute or so. Once the mixture has reached your desired consistency/ texture, add your diced apple, mix evenly. Serve in a bowl, add your sliced banana and seeds on top.
Lunch – Cauliflower Curry
Toss the chicken aside and grab some cauliflower for this one. Just as tasty, if not more. Perfect for a chilly afternoon.
1 handful chopped cauliflower
1/2 handful sliced mushrooms
1/3 cup green pitted olives
1/4 cup red peppadews
2 teaspoons mild or hot curry powder
Pinch mixed herds [optional]
Pinch turmeric [optional]
Salt [measurements as desired]
1/2 a small chopped onion
2 tablespoon white sauce powder
1/2 cup soy milk or water
1/2 handful fresh rocket
Balsamic [measurements as desired]
In a big pan or pot, lightly fry the sliced mushrooms with your preferred oil, add chopped onion and continue to stir. Add curry powder and after a few stirs, add turmeric and salt. Once evenly combined, add cauliflower and stir. In a separate bowl, combine white sauce powder with soy milk or water, or both depending on your desired consistency. Once the sauce is evenly combined, add it to the cauliflower mixture. While stirring, add olives and peppadews. Continue to stir then add the mixed herds if desired. Let the curry simmer for about 3 to 5 minutes. Once ready, serve on a bed of pasta or rice — topped with rocket and balsamic. Season with some garlic spice, salt and pepper.
Dinner – Creamy Spinach
You don’t have to give up hearty creamy meals just cause you’re vegan. Don’t believe? Here’s how.
1 packet/ bundle chopped spinach
2 tablespoons white sauce powder
1/2 cup soy milk [or any other plant-based milk]
1/3 cup tinned chickpeas
Salt [measurements as desired]
Combine your white sauce powder and soy milk in a pot. Bring to boil, but not too much. Add the chopped spinach. Stir until the spinach shrinks and becomes evenly combined with the white sauce mixture. Add the tinned chickpeas, and desired salt. This can be served on a bed of brown basmati rice mixed with tinned peas, with a side of the above cauliflower curry and more tinned peas is desired. For contrast, toss some fried mushrooms on top as well.
The recipes above use ingredients mostly from Woolworths. However, you can source them from any other grocery store or food market.
For day to day vegan meal ideas, and essentially “what I eat in a day”, follow The Black Tofu on Instagram. Like the Facebook Page and follow the Twitter account for updates on new foodie posts. If you try any of these recipes, let me know what you think in the comments section below. Bon appétit!