This document provides recipes for vegan breakfast, lunch, dinner and treat options. It includes a recipe for banana breakfast oats, carrot pancakes with almond caramel, green beans and cherry tomato salad, wild rice, tomato and rocket balsamic salad, and roasted sweet potato, kale and quinoa salad. Each recipe lists the ingredients and instructions in 2-3 sentences or less.
This document provides recipes for vegan breakfast, lunch, dinner and treat options. It includes a recipe for banana breakfast oats, carrot pancakes with almond caramel, green beans and cherry tomato salad, wild rice, tomato and rocket balsamic salad, and roasted sweet potato, kale and quinoa salad. Each recipe lists the ingredients and instructions in 2-3 sentences or less.
This document provides recipes for vegan breakfast, lunch, dinner and treat options. It includes a recipe for banana breakfast oats, carrot pancakes with almond caramel, green beans and cherry tomato salad, wild rice, tomato and rocket balsamic salad, and roasted sweet potato, kale and quinoa salad. Each recipe lists the ingredients and instructions in 2-3 sentences or less.
This document provides recipes for vegan breakfast, lunch, dinner and treat options. It includes a recipe for banana breakfast oats, carrot pancakes with almond caramel, green beans and cherry tomato salad, wild rice, tomato and rocket balsamic salad, and roasted sweet potato, kale and quinoa salad. Each recipe lists the ingredients and instructions in 2-3 sentences or less.
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WHAT YOU NEED WHAT YOU NEED TO DO
VEGAN RECIPE PACK Discover the collection of simple vegan recipes, including breakfast, lunch, dinner, treats and smoothie options.
www.leoniedawkins.com RECIPE KEY WHAT YOU NEED WHAT YOU NEED TO DO
RECIPE KEY Look for these helpful icons throughout the file.
GF Gluten Free
DF Dairy Free
LC Low Carb (under 20g serving)
MP Meal Prep/Freezer Friendly
HP High Protein (over 20g per serving)
V Vegetarian
Q Quick (under 30 mins)
N Contains Nuts WHAT YOU NEED WHAT YOU NEED TO DO
BANANA BREAKFAST OATS BANANA BREAKFAST OATS WHAT WHATYOU YOUNEED NEED WHAT WHAT YOU NEEDTO YOU NEED TO DO DO
• 1 cup (90g) oats Divide oats between two bowls and add 3 tbsp. of water into each bowl. Serves: 2 Prep: 5 mins • 2 ripe bananas, mashed Cook: 0 mins • 2 tbsp. peanut butter Add in one mashed up banana into each bowl and mix well to combine. • favorite nuts and seeds, to Set aside for 10 minutes for the oats to soften. garnish • seasonal fruit, to garnish Drizzle the oats with peanut butter and serve with the nuts and seeds and chopped fruit. Nutrition per serving: 381 kcal NOTE: garnishes (nuts, seeds, fruit) are not included in the nutrition 12g Fats information. 60g Carbs 10g Protein
DF MP
V Q WHAT YOU NEED WHAT YOU NEED TO DO
CARROT PANCAKES WITH ALMOND CARAMEL CARROT PANCAKES WITH ALMOND CARAMEL WHAT WHATYOU YOUNEED NEED WHAT WHAT YOU NEEDTO YOU NEED TO DO DO
For pancakes: In a bowl, combine flour, spices, baking powder and baking Makes: 9 Prep: 20 mins • 1 rounded cup (140g) oat soda. Whisk in the almond milk, almond butter, lemon juice and Cook: 30 mins flour maple syrup. Then add in the grated carrots and mix well. • 1 tsp. cinnamon • ¼ tsp. ground ginger Heat up a non-stick frying pan over medium heat and grease it • ¼ tsp. ground nutmeg lightly with some of the coconut oil. • 1¼ tsp. baking powder Nutrition per 2 • ½ tsp. baking soda Ladle 2 tablespoons of the pancake mix per pancake. Cook each pancakes: • ¾ cup (180ml) oat milk pancake for about 2 minutes on one side, then flip and another 363 kcal • 2 tbsp. almond butter 1-2 minutes on the other side. 12g Fats • 2 tsp. lemon juice 57g Carbs • 2 tbsp. maple syrup Serve with almond caramel sauce. 8g Protein • 1 cup (110g) carrots, grated To make the almond caramel: • 1 tbsp. coconut oil Heat up the maple syrup in a small pot over low heat. When it starts to boil gently, take it off the heat and stir in the almond For almond caramel: butter with a pinch of salt. DF MP • ¼ cup (60ml) maple syrup V N • 2 tbsp. almond butter Return the pan on the heat and simmer, stirring the caramel for • pinch salt another minute until thickened. Serves as a pancake topping. WHAT YOU NEED WHAT YOU NEED TO DO
GREEN BEANS &
CHERRY TOMATO SALAD GREEN BEANS & CHERRY TOMATO SALAD WHAT WHATYOU YOUNEED NEED WHAT WHAT YOU NEEDTO YOU NEED TO DO DO
• 1 lb. (450g) green beans Trim the stem end of the green beans. Bring water to a boil in a large Serves: 4 Prep: 15 mins • 1 cup (150g) cherry pot, and cook the beans for 3 minutes. Then drain and rinse with cold Cook: 5 mins tomatoes water, allowing them to cool completely.
For the dressing: Half the cherry tomatoes and place in a salad bowl. Once beans are • 1 clove garlic, minced cool cut them in 1-2 inch pieces and add to the salad bowl. • ⅓ cup (15g) coriander, Nutrition per chopped Make the dressing by placing the dressing ingredients in a food serving: • 2 tbsp. lemon juice processor. Pulse until a smooth sauce has formed. Season to taste with 163 kcal • ¼ cup (60ml) olive oil salt and pepper. 14g Fats 10g Carbs Add the sauce to the green beans and tomatoes and mix well until 2g Protein coated. Serve immediately as a salad or side dish. Store covered in the fridge for 2-3 days.
WHAT WHATYOU YOUNEED NEED WHAT WHAT YOU NEEDTO YOU NEED TO DO DO
• 1 cup (185g) rice Cook the rice according to instructions on the packaging. Once Serves: 4 Prep: 10 mins • 160g roasted peppers, cooked, place in a large bowl. Cook: 20 mins drained, chopped • ¼ cup (30g) roasted Add in the peppers, almonds, tomatoes, and rocket. Drizzle with almonds, chopped vinegar and oil, add chili flakes—season to taste with salt and • 1 cup (150g) cherry pepper and mix until well combined, before serving. tomatoes, halved Nutrition per • 2 oz. (60g) rocket serving: • 1 tbsp. balsamic vinegar 288 kcal • 1 tbsp. olive oil 9g Fats • ½ tsp. chili flakes 44g Carbs 7g Protein
GF DF
MP V WHAT YOU NEED WHAT YOU NEED TO DO
ROASTED SWEET POTATO,
KALE & QUINOA SALAD ROASTED SWEET POTATO, KALE & QUINOA SALAD WHAT WHATYOU YOUNEED NEED WHAT WHAT YOU NEEDTO YOU NEED TO DO DO
• 2 medium sweet potatoes, Preheat oven to 400°F (200°C).
Serves: 4 Prep: 20 mins chopped into cubes Cook: 40 mins • 2 tbsp. olive oil Place sweet potatoes in baking dish and drizzle with 1 tbsp. oil. • ½ cup (85g) quinoa, Season to taste with salt and pepper. Bake in the oven for 25-30 uncooked minutes until tender. Then set aside to cool. • 1 red onion, cut into wedges • 2 cloves garlic, minced In the meantime, cook quinoa according to instructions on the Nutrition per • 1 bunch curly kale, de- packaging. Once cooked, set aside to cool. serving: stemmed and torn into 224 kcal pieces Meanwhile, heat the remaining 1 tbsp. of oil in a large skillet over 8g Fats • 2 tbsp. balsamic vinegar medium heat. Cook the onion and garlic, for about 10 minutes, 33g Carbs • 1 tsp. thyme until golden brown. 6g Protein
Stir in the kale and continue cooking until wilted. Transfer the kale mixture to a large bowl and set aside to cool.
Once all the ingredients have cooled, add in the sweet potatoes GF DF and quinoa to the large bowl. Drizzle with balsamic vinegar and MP V season to taste with salt and ground pepper. Stir to combine and serve. WHAT YOU NEED WHAT YOU NEED TO DO
RED SWEET POTATO CURRY RED SWEET POTATO CURRY WHAT WHATYOU YOUNEED NEED WHAT WHAT YOU NEEDTO YOU NEED TO DO DO
• 2 tsp. coconut oil Heat the coconut oil over medium heat in large pan. Add the onion and Serves: 4 Prep: 10 mins • 1 white onion, diced cook for around 5 minutes until soft. Cook: 35 mins • 2 cloves garlic, minced • 4 tbsp. Thai red curry paste Next add the garlic and red curry paste and stir well. Add the sweet • 2 sweet potatoes, peeled and potatoes, chopped tomatoes, vegetable broth, and season with salt and diced pepper. Bring to a boil, then reduce the heat to medium-low and simmer • 14oz. (400g) can chopped for 30 to 35 minutes until the sweet potatoes are tender. Nutrition per tomatoes serving: • 1 cup (240ml) vegetable In a small bowl, whisk together the peanut butter and coconut milk. 459 kcal stock Pour into the pan and stir well to combine. 18g Fats • ¼ cup (65g) smooth natural 62g Carbs peanut butter Remove from the heat, squeeze in lime juice, mix well and serve with the 13g Protein • ½ cup (120ml) canned cooked rice. Garnish with the chopped peanuts and coriander. coconut milk, light • juice of 1 lime • 3 cups (480g) cooked white rice GF DF • ¼ cup (30g) peanuts, MP V chopped • handful coriander, chopped N WHAT YOU NEED WHAT YOU NEED TO DO
TOFU PAD THAI
TOFU PAD THAI WHAT WHATYOU YOUNEED NEED WHAT WHAT YOU NEEDTO YOU NEED TO DO DO For the sauce: Mix all the sauce ingredients in a bowl and set aside. Serves: 4 • ¼ cup (60ml) tamari Prep: 15 mins • ¼ cup (60ml) maple syrup In a large bowl, toss the tofu with flour and season with salt Cook: 15 mins • 3 tbsp. water making sure all sides are coated and set aside. • 2 tbsp. rice vinegar • 2 tbsp. peanut butter Cook the noodles according to instructions on the packaging. • 1 tbsp. sriracha Heat the coconut oil in a wok or large skillet over medium-high Nutrition per For the tofu: heat. Add the prepared tofu cubes and cook for 1-2 minutes until serving: 469 kcal • 7 oz. (200g) firm tofu, cubed brown. Remove from heat and set aside. 18g Fats • 1 tbsp. flour 68g Carbs • 1 tbsp. coconut oil Now add the shallots, carrots, and garlic to the wok. Stir fry for 1- 15g Protein 2 minutes until softened, add in the earlier prepared sauce and For the Pad Thai: noodles, and cook for 1 minute. • 8 oz. (225g) thick rice noodles • 1 tbsp. coconut oil Next, add in the tofu and bean sprouts, and gently mix until well • 2 shallots, chopped combined. Remove from heat and top with the green part of the GF MP • 2 large carrots, sliced into spring onions. Serve with peanuts and lime wedges. V N ribbons or matchsticks • 3 cloves garlic, minced • 2 handfuls bean sprouts • 3 spring onions, sliced (green PRESSING TOFU: part) Wrap a block of tofu in a few paper towels and place • ¼ cup (30g) peanuts, chopped, it on a plate. Place a cast-iron skillet on top (or to serve something heavy) and let it drain for about 15 • 1 lime, cut into wedges minutes or more. Pat dry to remove excess moisture on the surface.
