Whip up this zingy vegan meals in advance and keep in the fridge for quick, satisfying lunches on demand.
These vegan-friendly meals are five of your five-a-day and will fill you to the brim.
They pack in plenty of vegetables and don’t fall short on the flavour front.
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Crispy vegan Ravioli
Ingredients Pasta dough 1 cup flour (125g) gluten free if needed 1 cup semolina flour (125g) or sub more regular flour 1/2 tsp salt 1/2 cup water (120ml) 2tsp olive oil vegetable filling 7 oz potatoes (200g) cooked 2/3cup peas (100g) thawed 1tsp oil for frying 1 small onion chopped 2 cloves garlic chopped 1 cup baby spinach (200g) fresh or frozen 2-3 tsp plant based cream cheese or cashew ricotta 3tbsp pine nuts toasted optional 2tbsp nutritional yeast optional salt and pepper to taste for roasting 2tbsp vegan butter or oil salt and pepper to taste herbs, pine nuts, mushrooms optional for garnish instructions pasta dough 1. mix the flour, semolina and salt in a bowl. heap to a pile and press a well into the center. Pour in water and olive oil and knead to a smooth dough with your hands. 2. shape the dough into a ball or disc wrap in cling foil and refrigerate for 1/2 hour. vegetable filling peel and cut potatoes into cubes. cook them in salted water until fork tender, about 20 minutes. depending on their size. Then drain put back on the stove uncovered, so the excess liquid can evaporate. 2. add thawed peas (and toasted pine nuts if using) Mash everything using a potato masher or a fork or an immersion blender. 3. Heat the oil in a pan and saute the onion for 1-2 minutes . Add the garlic and spinach and saute 1-2 minutes longer until the spinach is wilted. Let cool slightly and squeeze well to remove excess liquid. (optionally use frozen spinach. Just thaw, squeeze and combine with roasted onions and garlic.) chop the spinach mixture coarsely and add it along with the vegan cream cheese to the mashed potatoes. Mix everything together, season with nutritional yeast, salt and pepper to taste. To make ravioli pockets Roll out the prepared pasta dough thinly into a long rectangle on a lightly floured surface using a rolling pin ( or use a pasta machine if you have one) 2. spread the filling over the rolled out pasta dough, leaving a 0.7 inche) border around the edges. Brush the border with a little water and roll it up into a long wrap. The seam side should be down. 3. Divide the wrap into 6-8 equal pieces and press the dough down carefully ( i used the handle of a wooden spoon to do that). Then cut the pieces using a pizza cutter (or sharp knife), making sure to seal the sides (At this point you can either continue with this recipe or freeze them for another day) 4. Bring salted water or vegetable broth to a boil in a large pot. let the ravioli pockets slide in and simmer (dont cook) for approx 15 minutes until done. Then remove with a slotted spoon and drain. 5. Now you can serve them just cooked in vegetable soup or with a sauce or pesto or roast them crispy in a pan. Crispy Roasted Ravioli 1. Heat the vegan butter or oil in a pan over medium heat. Add cooked and drained ravioli pockets and pan fry for about 5 minutes from all sides until golden brown and crispy. 2. Garnish with fresh herbs and pine nuts. Serve with garlic, mushrooms, oven roasted tomatoes, or other veggies. 3. Enjoy! Notes To make Gluten free pasta dough you can use a gluten free flour blend. Instead of dairy free cream cheese or cashew ricotta, you can also use tofu feta, parmesan or any other grated dairy free cheese. You can also turn this recipe into a smaller ravioli (see recipe here https://biancazapatka.com/en/spinach-ravioli-with-mushrooms-vegan/) I recommend cooking this ravioli immediately when they're ready in shape ( or freeze for later). but if you want to cook them later you should cover them with a damp towel otherwise they will get dry. You can put frozen ravioli straight from the freezer in boiling water and cook for about 10 minutes. It's not necessary to defrost them.
Best hummus recipe
Servings 4 Calories 151.4 kcal Ingredients 1 14 oz (265g) can of chickpeas 265g drained weight 4tbsp (60g) tahini sesame paste 3 garlic cloves 1/2 tsp cumin or more to taste 1/2 tsp salt or to taste Juice of 1 lemon approx 3/4 cup (180 ml) water For garnish (optional) 1-2 tbsp olive oil chickpeas paprika powder sesame seeds mint Instructions 1. place chickpeas, tahini, garlic, cumin, salt and lemon juice and water in a food processor or blender and blend until creamy ( or use an immersion stick blender). Adjust the amount of water as needed depending on now creamy you want the hummus. 2. Transfer the hummus to a bowl. Drizzle with a little olive oil and garnish with chick peas, paprika powder, sesame seeds and mint. 3. Serve with naan bread or falafel as a dip or enjoy on bagels or wraps as a spread. Nutrition serving 1 serving calories 151.4 kcal carbohydrates 13g protein 6.1 g fat 9.3 g sodium 483.1mg potassioum 177.8 mg fiber 3.7 g sugar 0.1 g vitamin A 23.4 iu vitamin c 1.4 mg calcium 52.2 mg iron 1.7 mg
Creamy vegan cauliflower soup
Prep time 5 mins cook time 20 mins Servings 4 Calories 197 kcal Ingredients 2tbsp (2 tbsp) oil of your choice 4 cloves of garlic minced 1 onion chopped 1 head cauliflower cut into florets 1 potato peeled and diced 2 cups (480 ml) vegetable broth 1 cup non dairy milk unsweetened 1/2 tsp salt or to taste pepper to taste pinch of nutmeg optional 2tbsp nutritional yeast optional to taste To garnish (optional) 2-3 tbsp pepitas and sunflower seeds fresh parsley chopped. Instructions 1. Heat 1 tablespoon of the oil in a large pot. Add the onion and cook for about 5 minutes or until the onion is softened and turning translucent. Then add the garlic and continue cooking for 30 seconds or until fragrant. 2. Add the cauliflower (reserve 1/4 of the florets for the topping as desired). potatoes, vegetable broth and non dairy milk. Bring to a boil. Then reduce the heat to a simmer, cover the pot and cook for about 15-20 minutes or until the veggies are soft. 3. In the meantime heat the remaining oil in a skillet. Cut the reserved cauliflower florets into thin slices and cook until browned and tender, stirring occasionally. 4. When the cauliflower and potatoes are soft add the salt, black pepper, nutmeg and nutritional yeast ( if using) and blend until creamy using an immersion or a regular blender. (Taste and adjust seasonings as needed or add more non -dairy milif its too thick) 5. serve the soup in bowls. Garnish with pan fried cauliflower florets, pepitas, sunflower seeds, fresh parsley or your favorite toppings enjoy. Notes Non dairy milk: I prefer using full fat coconut milk for the best creaminess but feel free to use your favorite unsweetened non -dairy milk or cream. If you are vegetarian or non vegan feel free to use regular milk or cream. Nutrition Serving 1 Calories 197kcal Carbohydrates 12 g Protein 10.4g Fat 9.6g Saturated fat 0.9 g Sodium 385mg fiber 5g sugar 4.7 g