IT might be tricky to pronounce but popular Veganuary means many meat lovers are going vegan – with some doing it for charity.
Whether you are ditching animal products for the month or just fancy a meat-free meal after the indulgence of Christmas, here are some delicious low-fat recipes to give you a taste of vegan living.
Vegan chilli with rice – 98p per serving
Preparation time: 5 mins.
Cooking time: 30 mins.
Each serving contains 528 calories (26% of an adult’s recommended daily allowance); 4g fat (6%); 1g sat fat (5%); 12g sugar (13%); 0.6g salt (10%).
- 400g tin of Morrisons red kidney beans
- 200g mushrooms
- 400g tin of butter beans
- 400g tinned tomatoes
- 250g Morrisons passata with basil
- 1 green, sweet pepper
- 2 cloves of garlic
- 1 medium, white onion
- 1 tbsp chilli powder
- 1 tsp sugar
- ½ tsp salt.
- 230ml water
- 350g brown rice
METHOD: Chop the green pepper and onion, peel and crush the garlic and rinse the kidney and butter beans.
Take a large saucepan and place on a medium heat with a little water in the bottom.
Add the onion, pepper and garlic and cook gently for five minutes or until soft.
Add the mushrooms and cook for a further two minutes.
Stir and then add the kidney and butter beans, tinned tomatoes, passata, chilli powder and sugar.
Give everything a good mix, then cover and lower the heat, simmering gently for 20 minutes
Meanwhile, heat a large pan of water and add the brown rice.
Bring to the boil and simmer on a medium to high heat for 20 minutes.
Take the lid off the saucepan, give the chilli a good stir, add the salt then slowly add the water.
Stir again and simmer for a further five minutes.
Take the chilli off the heat, drain the rice and serve together.
TIP: For a low-carb option, ditch the rice and top with avocado or heated sweetcorn.
Vegan pad Thai with asparagus – £2.10 per serving
Preparation time: 15 mins
Cooking time: 15 mins
Each serving contains 388 calories (19% of an adult’s recommended daily allowance); 12g fat (17%); 1.5g sat fat (8%); 9g sugar (10%); 2.2g salt (37%).
- 150g firm tofu, drained and cut into cubes;
- 16 asparagus spears;
- 100g ribbon rice noodles;
- 1½ limes;
- 2 tbsp Morrisons sweet chilli stir-fry sauce;
- 1 tbsp veg oil;
- 3 spring onions;
- 2 garlic cloves, chopped;
- 1 red chilli;
- handful of coriander leaves
METHOD: Squeeze the limes into a bowl.
Add chilli sauce and mix, then set aside.
Trim ends of the asparagus and chop spring onions and chilli, then set aside.
Place a large saucepan of water on the heat, bring to the boil and add the rice noodles.
Simmer for ten to 15 minutes.
Heat half oil in a large wok on high heat and add tofu cubes.
Stir-fry for three to four minutes, until browned, remove and set aside.
Heat rest of oil in wok, add asparagus and stir-fry for two to three minutes.
Add garlic, spring onions and chopped chilli and stir-fry for another two minutes.
Add the chilli sauce and lime mix with a pinch of salt and stir again.
Take cooked noodles off the heat, drain, add to the wok and fry for a further two minutes.
Tip in tofu and cook for five minutes.
Serve in bowls with torn coriander to garnish.
TIP: Sprinkle crushed peanuts over the dish for an extra flavour kick.
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Vegan fajitas – £1.23 per serving
Preparation time: 15 mins.
Cooking time: 15 mins.
Each serving contains 494 calories (25% of an adult’s recommended daily allowance); 17g fat (24%); 4g sat fat (20%); 15g sugar (17%); 1g salt (17%).
- 8 plain tortilla wraps
- 2 tbsp olive oil
- 1 onion, chopped
- 1 small cauliflower, cut into small florets
- 1 red pepper cut into strips
- 1 courgette cut into discs
- 350g tub of Morrisons Italian arrabbiata pasta sauce
- 3 tbsp chopped fresh coriander
- 150g tub dairy-free yoghurt
METHOD: Heat the oven to 180C/Gas Mark 4.
Wrap the tortilla wraps in foil and warm them through in the oven for ten minutes.
Alternatively, wrap in cling film and reheat in the microwave on medium (750W) for two to three minutes.
Heat the oil in a saucepan, add the onion and fry for five minutes until softened.
Tip in the cauliflower florets, red pepper and courgette and fry briefly until they take on a little colour.
Splash in five tablespoons of water, cover the pan and cook for five minutes until the cauliflower is just tender.
Stir in the arrabbiata sauce and bring to the boil.
Simmer for two to three minutes, then stir in the coriander and remove from the heat.
Transfer the sauce to a serving bowl and put on the table with the warm tortilla wraps and yoghurt.
TIP: Serve with guacamole and jalapeno peppers