9+ Vegan Dinners You Can Whip Up In A Flash

2. Quinoa and Bean Stew

This hearty dish is like a healthy comfort food. As well as being a complete protein quinoa provides manganese, magnesium, iron and potassium among other nutrients. The quinoa, beans, spinach and chia seeds ensure that this meal is high in protein and in fibre. This meal will freeze well so you can make a few extra servings and keep them in the freezer for a rainy day. You can mix up the vegetables in this as well. Mushrooms, aubergines and sweet potatoes would all work well too.

Serves 4

Ingredients

• 300 g quinoa
• 2 tins of kidney beans, drained and rinsed
• 2 tablespoons olive oil (or any cooking oil)
• 2 stalks celery
• 2 cloves garlic
• 2 peppers
• 3 tomatoes
• 6 spring onions
• 2 handfuls baby spinach
• Pinch of cayenne pepper
• 1 tsp of salt
• 2 tablespoons tomato paste
• 450 ml water
• Veg stock cube
• 3-4 tablespoons chia seeds

Method

Heat up the oil in a pot. Finely chop the celery, tomato and peppers and add to the pan to cook for about 8 minutes. While they cook chop the garlic and add it to the pan, along with the tomato paste, cayenne pepper, and ½ a teaspoon of salt. Stir well and cook for another 4 minutes.  Add the quinoa, the water, the stock cube and the beans and stir well. Bring to the boil, reduce the temperature and put the lid on the pot. Leave to cook for about 15 minutes, stirring occasionally. Add more water if necessary. While that cooks chop up the spring onions and roughly chop/tear the spinach. Once the quinoa is cooked turn off the heat and stir in the spinach, spring onion and chia seeds and serve.

3. Tofu Satay

Tofu is a great meat substitute as it contains all 9 essential amino acids making it a complete protein. Tofu by itself tastes quite bland so they key is in marinating it. If you can, freeze the tofu the night before and then defrost it in the microwave for about 2-3 minutes and squeeze out any excess moisture before use. This causes the tofu to absorb much more sauce. This satay is high in healthy fats and protein and is guaranteed to be delicious. This recipe also freezes well. This recipe can also be made using a meat replacement like Vegan Quorn pieces or fillets.

Serves 2

Ingredients

• Block of tofu (usually 400-500 g)
• 1 tablespoon coconut oil (or any cooking oil)
• Soya sauce
• 2 onions
• 250 g mushrooms
• 1 courgette
• 3 tomatoes
• 65 g baby corn
• 2 tablespoons peanuts

For the sauce

• 2 tablespoons peanut butter
• 3 teaspoons curry powder
• 2 tablespoons tomato puree
• 1 tablespoon soya sauce
• 1 stock cube
• 200 ml water

Method

Squeeze the tofu in a tea towel or a piece of kitchen roll to remove excess moisture. Cover the tofu in soya sauce. If tofu is defrosted from frozen just soaking it in soya sauce is enough. If it is straight from the packet leave it to absorb the soya sauce for as long as possible. Heat the coconut oil at a medium to high heat in a frying pan. Once the coconut oil is hot add the tofu in bite-size slices. The tofu may splatter so a lid or splatter guard is useful to partially cover the pan. Chop the courgette, tomato and onions while it cooks. After about 6 minutes turn over the tofu and throw the courgette, tomato and onions into the pan. Leave for 6 minutes. Put another pot on a medium heat and add the sauce ingredients stirring regularly until it starts to bubble. Turn off the heat. Chop the mushrooms and half the baby corns and add to the pan with the tofu. Stir occasionally and leave for 5 minutes or until mushrooms appear cooked. Add the satay sauce and the peanuts to the pan and stir through. This can be served with rice or noodles but is also nice on its own.

Open Next Page To See More…