Vegan Menus: Week Five
Week One | Week Two | Week Three | Week Four | Week Five
Information obtained from "So What Do You Eat" by Liz Cook ISBN No: 9536222 07 £12.95
| Lunch | Tea | |
|---|---|---|
| Mon | Risotto | Winter Vegetable Soup or Falafel Nuggets and Salad in Pitta Bread |
| Tue | Shepherdess Pie | Lentil Roast or Realeat Sausages |
| Wed | Mediterranean Beans or Nasi Gorenge Noodle Patty and Salad |
Green Lentil and Spinach Hotpot |
| Thu | Aduki Bean and Sweet Potato Hotpot | Chick-pea Rissoles or Realeat Sausages in Onion Gravy |
| Fri | Butter Bean Casserole or Nasi Gorenge Noodle Patty |
Stir Fry Vegetables and Brown Rice |
| Sat | Vegetable Pasty | Bean and Vegetable Casserole |
| Sun | Minestrone Soup or Realeat Sausages |
Nut Loaf and Salad |
Note: Salads should include such items as broccoli, carrots, red or green peppers, beetroot and tomatoes.
Ingredients
- Falafel Nuggets
- Falafel Nuggets (available from suppliers), Pitta Bread, Lettuce, Cucumber, Tomatoes, Peppers, Carrots
- Realeat Sausages
- (available from suppliers)
- Nasi Gorenge Patty
- (available from suppliers)
- Risotto
- Oil, Onions, Garlic, Risotto Rice, Mushrooms, French Beans, Vegetable Stock, Oregano, Flaked Almonds.
- Winter Vegetable Soup
- Onions, Garlic, Leek, Potatoes, Carrots, Parsnips, Swede, Vegetable Stock, Parsley.
- Shepherdess Pie
- Oil, Dried Soya Mince, Onions, Garlic, Leeks, Swede, Potatoes, Tomato Puree, Bay Leaves.
- Lentil Roast
- Oil, Onions, Garlic, Split Red Lentils, Mushrooms, Wholemeal Breadcrumbs, Vegan Margarine, Sage, Parsley, Lemon Juice, Tamari or Soya Sauce, Cumin Powder.
- Mediterranean Beans
- Oil, Onion, Garlic, Chick-peas or Haricot Beans, Celery, Tomatoes, Tomato Puree, Oregano, Parsley, Bay Leaves.
- Green Lentil and Spinach Hotpot
- Oil, Onions, Garlic, Leeks, Green or Brown Lentils, Spinach, Potatoes, Carrots, Ginger, Cumin, Miso or Soya Sauce, Vegetable Stock.
- Aduki Bean and Sweet Potato Hotpot
- Oil, Onions, Garlic, Aduki Beans, Sweet Potatoes, Carrots, Tomatoes, Tomato Puree, Vegetable Stock, Ginger, Tamari or Soya Sauce, Coriander.
- Chick-pea Rissoles [can be frozen unfried successfully]
- Oil, Onions, Garlic, Chick-peas, Potatoes, Lemon Juice, Tamari or Soya Sauce, Fresh Breadcrumbs, Wholemeal Flour, Soya Milk, Cumin.
- Butter Bean Casserole
- Oil, Onions, Garlic, Butter Beans, Mushrooms, Parsley, Tamari or Soya Sauce, Soya Milk, Wholemeal Flour, Vegetable Stock, Bay Leaves.
- Stir Fry and Brown Rice
- Oil, Onions, Garlic, Broccoli, Courgettes, Mushrooms, Bean Sprouts, Tofu, Tamari or Soya Sauce, Ginger, Cumin, Coriander, Brown Long Grain Rice.
- Vegetable Pasties
- Oil, Onions, Garlic, Leeks, Red Lentils, Potatoes, Carrots, Vegetable Stock Cube. Pastry: Vegan Margarine, Self-Raising Flour, Water.
- Split Pea and Vegetable Casserole
- Oil, Onions, Green Split Peas, Potatoes, Swede, Parsnip, Carrots, Tinned Tomatoes, Vegetable Stock, Yeast Extract, Mixed Herbs.
- Minestrone Soup
- Oil, Onions, Garlic, Potatoes, Broccoli, Carrots, Frozen Peas, Tomatoes, Spaghetti, Vegetable Stock, Miso or Soya Sauce, Oregano.
- Nut Loaf
- Oil, Onions, Garlic, Cashew Nuts or Mixed Nuts, Wholemeal Breadcrumbs, Tamari or Soya Sauce, Vegetable Stock Cube.