VEGANUARY’S

ONE POT
MEAL PLAN
LUNCH
CHICKPEA TUNA SERVES 2

SANDWICHES
FROM ETHICS & ANTICS

INGREDIENTS METHOD
Chickpea Tuna: 1. Drain and rinse chickpeas, place
1 can chickpeas in a mixing bowl.
½ cup celery and leaves, 2. Use the back of a fork or a masher to mash
chopped chickpeas to desired consistency.
½ red onion, finely diced We leave ours slightly chunky.
¼ cup vegan mayo, mashed 3. Add remaining ingredients and mix well.
avocado or hummus 4. Add salt and pepper to taste.
Juice of ½ lemon
5. You are now ready to make your sandwich.
½ tsp garlic powder
or minced garlic 6. Place lettuce onto a slice of bread and scoop
a large serving of chickpea tuna on top.
2 tbsp fresh dill, diced —
optional 7. Add tomatoes, avocado and any other
Salt, pepper desired ingredients and top with a second
slice of bread.
Sandwich:
Bread or wrap of your choice
Lettuce
Tomato
Avocado

3
CHILLI BEAN SERVES 2

TORTILLA SOUP
FROM HEINZ

INGREDIENTS METHOD
1 tin Heinz Baked Beanz 1. Heat a little oil in a sauce pan and add the
(or beans of your choice) chopped onion. Cook until browned and then
1/2 onion add the chipotle pepper paste.
1 tin of chopped tomatoes 2. Then add the beans, half a can of tinned
1 tablespoon chipotle pepper tomatoes and a little veggie stock.
paste 3. Bring to the boil.
Juice of 1 lime 4. Serve with some crushed tortilla chips
125ml low salt veggie stock and some sour cream on top.
1/2 tablespoon vegan sour
cream (optional)
Crushed tortilla chips
for garnish

4
COURGETTE AND SERVES 4

MINT FRITTERS
FROM FILIPPO BERIO

INGREDIENTS METHOD
For the Aioli: 1. For the aioli, place the chickpea water, White
3 tbsp chickpea water, Wine Vinegar and salt in a food processor and
from the can blend until combined. Slowly add the olive oil
1 tbsp White Wine Vinegar with the motor running, making sure it is fully
combined before adding more. Add the lemon
½ tsp salt
juice and garlic and mix. Place in the fridge.
125ml Filippo Berio Mild &
Light Olive Oil (or olive oil 2. Place the courgettes in a tea towel and
of your choice) squeeze out the excess water. Place in
a large bowl and mix together the grains,
1 fat garlic clove, crushed
spring onions, mint, chilli, flour and baking
1 tsp lemon juice powder, then stir in the olive oil and milk.
For the Fritters: Mix well and season to taste.
2 large courgettes, 3. Heat a little olive oil in a frying pan and cook
coarsely grated 4 fritters at a time. Add heaped tablespoons
150g cooked grains, such as of the batter, flatten with a spatula and cook
freekeh or bulgar wheat for 3 minutes each side until golden and crisp.
4 spring onions, chopped Repeat until all the batter is used up.

4 tbsp freshly chopped mint 4. Serve with a spoonful of the aioli and
1 small red chilli, deseeded a crisp salad.
and chopped
125g self-raising flour
1 tsp baking powder
1 tbsp Filippo Berio Mild &
Light Olive Oil plus extra for
frying (or olive oil of your
choice)
300ml vegan milk
Salt and freshly ground black
pepper

5
CREAMY TOMATO SERVES 4

AND OLIVE PASTA

FROM CALIFIA FARMS AND CHEF TOM WALTON

INGREDIENTS METHOD
500g dried rigatoni (or use any 1. Bring a large pot of lightly salted water to the
pasta you like) boil and cook the pasta according to packet
Salt, pepper times. Drain and set aside to cook your sauce
2 tbsp olive oil in the same pan.

1/3 cup pitted kalamata olives, 2. Heat pan to medium/high heat and add olive
roughly chopped oil, olives, semi-dried tomatoes, garlic, chilli,
1/3 cup semi-dried tomatoes grape tomatoes and lemon zest with
in oil, roughly chopped a generous pinch of salt.

3 cloves garlic, sliced 3. Cook for around 4 minutes or until the

1 tsp dried chilli flakes tomatoes begin to burst, stirring often.
Then add the nutritional yeast and stir through.
1 punnet grape tomatoes
Zest of 1 lemon 4. Add the oat milk to the pan and let it simmer
for 2 minutes. Drain the pasta and add it to the
¼ cup nutritional yeast
pan with the parsley. Cook for 1 minute
2 cups Califia Farms Original to let the pasta soak up the sauce and
Oat Milk (or oat milk of your thicken, stirring often.
choice)
5. Season to taste and serve while hot.
Handful flat leaf parsley,
roughly chopped
6
INDIAN SERVES 1

SCRAMBLED TOFU
FROM COOKING WITH PARITA

INGREDIENTS METHOD
½ tsp cumin seeds 1. Squeeze excess water out of the tofu.
½ tsp fennel seeds 2. Crumble the tofu into small-medium sized
1 tbsp oil pieces. Set aside.
400g tofu 3. Heat oil in a pan over medium heat.
2 medium onions, chopped Add in cumin seeds, fennel seeds and mix.
1 bell pepper, chopped 4. Mix in chopped onions and green chillies
2 green chillies, chopped and sauté onions until translucent.
1 large tomato, chopped 5. Add grated garlic and grated ginger and cook
½ tbsp grated garlic for 2 minutes or until the raw smell disappears.
1 tsp grated ginger 6. Add chopped bell pepper and chopped
1 tsp pink salt tomato and cook for another 1–2 minutes.
1 tsp ground cumin 7. Add in ground cumin, ground coriander,
1 tsp ground coriander ground turmeric, pink salt, Kashmiri chilli
¼ tsp ground turmeric powder and cook for 2–3 minutes.
2 tsp Kashmiri chilli powder 8. Add in crumbled tofu, mix well and cook
1/2 juice from a lemon for another 2 minutes.
1/8 tsp ground cinnamon 9. Mix in ground cinnamon. Squeeze juice lemon
¼ cup chopped coriander and add chopped coriander.
10. Take off heat and serve with chapati/naan.

7
LEMON SERVES 2-3

CHICKEN SOUP
FROM WICKED KITCHEN

INGREDIENTS METHOD
6 king oyster mushrooms 1. Shred the shrooms by running a fork along
(about 1lb/450g) the length of the stems. Remove the caps
3 tbsp vegan butter and slice them into thin shreds as well.
3 cloves garlic 2. Melt the butter in a soup pot over medium
3 spring onions heat. Add the shrooms, tossing to coat, and
5 tbsp vegan chicken seasoning cook for 2 minutes. Meanwhile, mince the
such as Wicked Kitchen garlic and slice the spring onions. Add those to
Rotisserie Chicken Flavour the pot along with the chicken seasoning and
Seasoning just enough water to cover the ingredients.
Season it with a little salt and pepper, then
Salt and black pepper to taste
cover and simmer for 10 minutes.
1 lemon
3. Finely grate the zest from about half the lemon
2 tbsp cornstarch (cornflour)
into the pot. A microplane grater works well.
Handful of fresh parsley
4. Mix the cornstarch in 6 tablespoons water
until dissolved to create a cloudy slurry.
Stir the slurry into the pot, then simmer for
about 5 minutes to thicken up the soup.
5. Chop about 2 tablespoons of the parsley,
saving some whole leaves for garnish. Stir the
chopped parsley into the soup and squeeze
in a little bit of the lemon juice (through your
hands to catch the seeds). Taste the soup and
add more salt, pepper or whatever seasoning
you think it needs. If it’s too thick and needs
more water, stir it in a little at a time.
6. Ladle into bowls and garnish with the whole
parsley leaves and a slice or two of lemon.

8
CASHEW AND KALE DIP
FROM FILIPPO BERIO

INGREDIENTS METHOD
150g cashews, soaked in warm 1. Place the kale in a bowl and pour over boiling
water for 1 hour and drained water to cover. Leave to stand for 2 minutes.
50g shredded kale leaves 2. Drain well and squeeze out excess water.
1 garlic clove, crushed 3. Place in a food processor with the cashews
75ml Filippo Berio Extra Virgin and garlic and process until finely chopped.
Olive Oil (or olive oil of your
4. Add the olive oil, lemon juice, water and
choice)
season well. Blend until smooth and adjust
2 tbsp lemon juice seasoning to taste.
2 tbsp cold water
5. Serve with flatbreads, crisps or crackers.
Salt and freshly ground
black pepper

9
DINNER
CHILLI NO CARNE
FROM MADE IN HACKNEY

INGREDIENTS METHOD
400g can red kidney beans 1. Heat the olive oil in a saucepan, add the onion
200g chopped vegetables (chopped) and gently cook for 5 minutes
(celery, carrot, peppers, on a medium heat or until softened.
mushrooms) 2. Add all the chopped vegetables, chopped
400g can tomatoes garlic and spices. Stir and cook for 5 minutes.
750ml low salt vegetable stock 3. Add the tomato puree, tinned tomatoes,
1 onion vegetable stock and kidney beans. Stir gently
2 cloves garlic to combine everything.
4 tbsp tomato puree 4. Bring to the boil, cover pan and simmer for
1 tbsp olive oil about 30 minutes or until the veg have cooked.
1 tsp ground cumin 5. Cook the rice, pasta or cous cous
1 tsp cayenne pepper to packet instructions.
1 tsp smoked paprika 6. Add the lime juice a little at a time whilst
2 tbsp olive oil tasting. Garnish with chopped coriander.
Juice of a lime
Fresh coriander to garnish
Brown rice, pasta or cous cous
(cooked to packet instructions)

11
SAUSAGE AND PEARL SERVES 6

BARLEY CASSEROLE
FROM CAULDRON

INGREDIENTS METHOD
2 packs of Cauldron Vegan 1. In a large sauté pan, add a little oil and fry the
Lincolnshire Sausages (or sausages in a frying pan and cook according
vegan sausages of your choice) to packet instructions. Once cooked remove
6 shallots, finely diced and keep warm.
2 cloves of garlic, crushed 2. Add a touch more oil if needed and place
1 medium celeriac, on a low–medium heat. Fry the shallots
peeled and cubed) for 5 minutes, then add the garlic, celeriac,
3 medium parsnips, parsnips, lemon zest, lemon juice, bay leaf, salt,
peeled and roughly chopping rosemary and thyme for a further 3 minutes.

1 lemon, zested 3. Add the pearl barley and the vegetable stock
2 tbsp lemon juice to the pan, bring to the boil and then reduce
to a simmer and cook for 40 minutes.
1 bay leaf
2 tsp salt 4. Add the kale to the pearl barley mix and cook
for a further 5 minutes.
4 sprigs of rosemary,
finely chopped 5. Serve the stew topped with the sausages and
4 sprigs of thyme, a garnish of chopped parsley.
finely chopped
240g pearl barley
500ml vegetable stock
100g kale
10g fresh parsley, finely chopped

12
TOFU TIKKA SERVES 2

MASALA
FROM TOFOO

INGREDIENTS METHOD
1 Pack of The Tofoo 1. Dice the tofu, then mix marinade ingredients
Co Naked Tofoo 280g (or tofu and pour over the tofu. Marinate for 10 minutes
of your choice) or longer if you have time.

For the Sauce: 2. In deep pan, add 1 tbsp of oil. Dice the onion
2 tbsp vegetable oil and fry until tender.

½ onion 3. Blend the tomatoes with the ginger and garlic

10g fresh ginger until smooth.

150g tomatoes 4. Add the marinated tofu and marinade

2 cloves garlic to the onion and fry for a few mins, then add
the blended tomato, garlic and ginger
½ tsp chilli flakes
and the chilli flakes.
1 can coconut milk
5. Cook and stir for a couple of minutes then add
Pinch of salt
the coconut milk. Simmer for 10 minutes then
For the Marinade: season with salt to taste.
½ cup water 6. Serve with a sprinkle of fresh coriander,
½ tsp salt warmed naan breads and poppadoms.
1 tsp garam masala
1 tsp paprika
1 tsp ground coriander
¼ tsp turmeric

To Serve:
Handful of fresh coriander
Naan/roti
Poppadoms

13
‘TUNA-FREE’ ZESTY SERVES 2

LEMON SPAGHETTI
FROM SEABLOOM

INGREDIENTS METHOD
Seabloom Lemon ‘Tuna-Free’ 1. Chop the garlic cloves and parsley stalks.
Flakes — half a pack, defrosted 2. Heat 3 tablespoons of oil.
(or vegan tuna of your choice)
3. Boil the spaghetti as per packet instructions
Bunch of parsley
and set aside.
4 garlic cloves
4. Sauté the garlic and stalks until golden and
200g spaghetti
aromatic — approximately 30 seconds — then
1/2 tbsp garlic granules set aside along with the oil.
1/4 tsp freshly ground black
5. Lightly fry the ‘tuna-free’ flakes (from frozen)
pepper
with the remaining oil.
1/4 tsp Himalayan sea salt
6. Add paprika, Himalayan sea salt, freshly
1/2 tbsp paprika
ground pepper and garlic granules to the
1 tbsp capers ‘tuna-free’ flakes.
4 tbsp extra virgin olive oil
7. Add cooked spaghetti (loosen with pasta
Garnish: water if required).
Lemon slices 8. Add the garlic and parsley oil.
Parsley leaves 9. Sprinkle in a few capers.
10. Add a squeeze of lemon along with some
lemon zest.
11. Garnish with fresh parsley leaves
and a lemon slice.

14
TEMPEH STROGANOFF
FROM BETTER NATURE

INGREDIENTS METHOD
1 pack of Better Nature 1. In a pan, heat your oil then crisp and brown
Organic Tempeh (or tempeh your cubed tempeh pieces. Remove from the
of your choice) pan and put to one side.
½ white onion 2. In the pan cook your onion, garlic, seasoning
250g chopped mushrooms and the mushrooms. After around 5 minutes,
250ml soya or oat cream add back in your tempeh along with your stock
1 vegetable stock cube and vegan cream.

2 cloves of garlic, chopped 3. Leave this to reduce for 5–10 minutes and
Salt and pepper you’re ready to serve. Serve with rice, breads
or stirred through pasta.

15
SWEDE & SERVES 10

COCONUT DAAL
FROM MADE IN HACKNEY

INGREDIENTS METHOD
670g diced swede 1. Gently heat the oil in a pan and cook the
5 tbsp coconut, sunflower onions until they are soft, approximately
or rapeseed oil 10 minutes.
500g diced onions 2. Add the chopped swede and cook until
65g ginger, peeled and it colours, approximately 5 minutes.
chopped 3. Add the garlic, ginger and chilli if using
1 heaped tbsp turmeric and cook for 2 minutes.
1 heaped tbsp ground cumin 4. Add the ground coriander seeds, cumin seeds
(optional) and turmeric and cook for 1 minute.
1 heaped tbsp ground 5. Add the lentils, coconut milk and water.
coriander seeds Stir well and bring to the boil.
35g red chilli (if you like
6. Then turn the heat down and simmer until
a little kick)
the lentils have cooked and the consistency
585g lentils is thick, approx 20 minutes. You may need to
1.3 litres coconut milk add more water.
500ml water (you may need 7. Add salt and lemon juice.
to add a bit more)
8. Serve garnished with fresh coriander with rice,
2 1/2 tbsp salt
naan or flatbreads.
3 1/2 tbsp lemon juice
Fresh coriander to garnish

16
VEGAN SERVES 10

CHICKEN PAELLA
FROM THE VEGETARIAN BUTCHER

INGREDIENTS METHOD
2 packs The Vegetarian Butcher 1. Coat a large frying or paella pan with veg oil
Impeckable pieces (or vegan and heat over medium-high heat. Add the
chicken pieces of your choice) vegan chicken pieces, onion, garlic, thyme
1 tbsp vegetable oil and red peppers.
300g paella rice 2. Fry for 2 minutes till golden and add smoked
1 red onion sliced paprika, saffron, paella rice. Keep stirring for
4 cloves garlic 2 minutes to really coat the rice.

5g thyme 3. Add stock, white wine, stir and then cover with
220g Romano peppers lid, lower heat and simmer for 12–15 minutes.
For the last 7 minutes add the green beans so
5g paprika
they are cooked at the same time but still are
600ml vegetable stock that vibrant green colour.
100g white whine
4. Top with a dash of good olive oil, lemon
150g green beans wedges, and your very best side salad.
1 lemon

17
DESSERTS
& SNACKS
CHOCOLATE SERVES 4

PROTEIN PANCAKES
FROM GROUNDED

INGREDIENTS METHOD
170ml of Grounded® Choc 1. Stir all the ingredients (except the berries and
Protein M*lkshake (or your syrup) together to form a smooth, thick batter.
preferred vegan protein 2. Melt a little coconut oil in a pan over
chocolate milk) a medium heat.
175g self-raising flour
3. Once warm, spoon a large tablespoon of the
1 tsp melted coconut oil batter into the pan.
1 tsp chia seeds
4. Cook on one side for 3–4 minutes then flip.
1 tbsp cacao powder (optional)
5. Drizzle with maple syrup and top with
Drizzle maple syrup
fresh berries.
Fresh berries to decorate

19
CARROT CAKE BITES SERVES 10
FROM LAURA HEMMINGTON

INGREDIENTS METHOD
80g walnuts 1. Begin by blitzing the walnuts in a food
1 small carrot, grated processor until they form a powder (how
7 dates, pitted chunky you want this to be is up to you).

Zest of 1 lemon (unwaxed) 2. Add the rest of the ingredients, except the
Pinch ground cinnamon coconut, to the food processor and pulse on
a slow speed until they all come together.
Pinch ground nutmeg
Increase the speed to form a smoother paste.
1 tsp maple syrup
3. Taking a teaspoon of the carrot cake mixture
15g dried fruit (goji berries,
at time, roll into balls using your hands and
sour cherries or sultanas)
coat in the coconut.
25g desiccated coconut
4. Place in the freezer until needed.

20
EASY PEASY SERVES 2-3

BANANA ICECREAM
FROM JANE LAND

INGREDIENTS METHOD
3 large bananas 1. Peel and chop the bananas into thick slices.
Plant milk (only a little) 2. Lay flat on a tray or plate, and place in freezer
Vegan chocolate for melting for at least two hours.
Chopped nuts 3. Just before the two hours is up, melt some
chocolate in a pan, and crush/chop your nuts.
4. Put frozen banana slices in a blender and
whizz — you will need to stop and give it a stir
with a spoon/break up bananas a few times,
as it takes a while for them to stop being more
than just icy slices.
5. Almost suddenly it will become creamy like
ice cream… If you’re not seeing this, add a dash
or two of plant milk and blend until it does.
6. This is best served almost immediately, so
spoon into bowls, pour on melted chocolate,
sprinkle on the nuts, and serve.

21
HAZELNUT SERVES 3

CHOCOLATE MOUSE
FROM RHYTHM 108 AND FREYA COX

INGREDIENTS METHOD
1 Rhythm 108 Hazelnut Truffle 1. Break one square of chocolate and leave
bar (or 100g vegan chocolate this to the side for later. Melt the remaining
of your choice) chocolate, either over a bain-marie, or in the
1 tbsp plant milk microwave for 30 second intervals.
100ml aquafaba 2. Add the tablespoon of plant milk into the
¼ tsp cream of tartar chocolate, stir until fully combined. Leave
1 tsp apple cider vinegar/ to cool until it is as cold as possible whilst
lemon juice still melted. If it is warm when added to the
aquafaba it will seize up and become grainy.
2 tbsp caster sugar
3. Add the aquafaba, cream of tartar and the apple
cider vinegar to the bowl of a stand mixer, or a
large mixing bowl if you don’t have a mixer.
Whip on high until it reaches stiff peaks, meaning
it doesn’t fall if held upside down. Whilst still
mixing, add the 2 tablespoons of sugar one
spoon at a time until fully incorporated.
4. Take one tablespoon of the aquafaba and
fold it into the chocolate mixture until fully
incorporated, then fold this chocolate mixture
into the remaining aquafaba one spoon at a time.
5. Be as gentle as possible so no air is knocked out.
Once fully incorporated, divide between the three
ramekins and allow to set in the fridge overnight.
6. Use the square of chocolate you placed to the
side earlier to grate over the mousse to serve.

22
PEANUT BUTTER SERVES 2

AND RASPBERRY
BREAKFAST JAR
FROM HOTEL CHOCOLAT

INGREDIENTS METHOD
90g organic rolled oats 1. Stir the rolled oats, oat milk and maple syrup
500ml oat milk together in a bowl.
4 tbsp Hotel Chocolat 45% 2. With two short glasses or one small jar,
Nutmilk or 70% Dark Chocolate start building your breakfast.
Single-Serve (or vegan 3. Start by spreading some peanut butter against
chocolate shavings of the inside of the jar or glass, then spoon in the
your choice) oat mixture.
2 tbsp frozen raspberries
4. Spoon in some raspberry jam and sprinkle in
2 pinches of pumpkin seeds some frozen raspberries, pumpkin seeds and
4 tsp raspberry jam some of the vegan chocolate flakes.
30g maple syrup 5. Keep layering the oat mixture, jam, raspberries,
Crunchy salted peanut butter pumpkin seeds and chocolate flakes until
(add to your liking) the jar or glass is full, or you feel like there’s
enough for your breakfast.
6. Finish your breakfast pot with a layer of
raspberries, pumpkin seeds, and chocolate
flakes on top.

23
INSTANT RAW SERVES 2

CRUMBLE
FROM VEGAN CHEF DAY

INGREDIENTS METHOD
2 apples 1. Cut and core the apple. You don’t need
2 handfuls blueberries to peel it.
1 handful pecans 2. Put the apple and the blueberries in the
1 handful hazelnuts chopper attachment of a hand blender
1 handful almonds or food processor.

1 handful quinoa flakes (be sure 3. Blend till smooth-ish. Put into serving bowls.
to use flakes not the usual seed) 4. Put all of the nuts into the blender and blitz
1 handful dates (remove stone) till they are crumbs.
5. Add the dates and blitz again until the dates
are very small pieces.
6. Add the quinoa flakes and blitz for
a few seconds.
7. Pour this mixture on top of the fruit.

24
CHOCOLATE SERVES 8

ORANGE TRUFFLES
FROM VIVO LIFE

INGREDIENTS METHOD
1 cup pitted dates 1. Blend the almonds in a food processor
½ cup almonds (or high-speed blender) until fine.
1 scoop Vivo Life protein 2. Add remaining ingredients to the food
(or your preferred dark processor (apart from the extra 1 tbsp
chocolate vegan protein) of cacao for dusting).
1 tbsp almond butter 3. Roll into balls and roll in the additional cacao
2 tbsp cacao powder, on a plate until fully coated.
plus 1 tbsp for dusting 4. Enjoy straight away for a softer texture or
Zest of 1 medium orange refrigerate for a couple of hours first to allow
2 tbsp orange juice them to firm up.
(from an orange)
Pinch of salt

25
YOU GOT
THIS!
FOR LOADS MORE RECIPES,
SHOPPING TIPS AND
EATING OUT GUIDES VISIT
VEGANUARY.COM

© Veganuary 2022