Vegan Veggie Boost - Meal Inspiration - May Simpkin Nutritionist
The New Healthy: Weekly Meal Inspiration

Focusing on filling, nutritious meals that provide plenty of vegetables will help to banish cravings once you’ve finished your evening meal. Whether you’re intermittent fasting or not, it’s much easier to relax into the evening satiated and content!

Remember, vegan doesn’t automatically mean healthy. Healthy meals provide a balance of nutrients and if they’re vegan, these nutrients are from plant-based sources. Here’s what I mean!

  • Roasted Mediterranean Aubergines with Green Lentil and Butternut Squash Salad

These roasted aubergines are part of my “Healthy” range at The Cookaway and I’ve teamed it with a delicious hearty salad, that provides plenty of fibre to keep you full.

Green Lentils make a substantial plant protein base for a salad and having them ready cooked in the fridge makes it very easy to put a satiating salad like this together in minutes. Ready cooked pouches or tinned green lentils also work well here for convenience. Now you have a base, you can add in whatever you fancy; in this salad, I included roasted butternut squash cubes, sliced green olives, capers, thinly sliced red onion as well as crumbled feta (leave out for vegan option) along with an easy balsamic vinaigrette (balsamic vinegar, olive oil and dijon mustard).

  • Curried Mushrooms and Spinach

Mushrooms are a good source of plant-based protein and a meal that centres around them will be satiating as a result. Adding spinach, not only adds gorgeous colour to the dish but also provides good fibre, iron, magnesium and B vitamins; all crucial for the production of energy. If you are lacking these nutrients, energy production will be compromised and you will feel tired and lethargic over time.

  • 3 tbsp rapeseed oil
  • 2 onions, thinly sliced
  • 4 garlic cloves, finely chopped
  • 2 inches fresh ginger, finely grated or chopped (no need to peel)
  • 500g mushrooms (any)
  • 2 tablespoon hot curry powder
  • ½ teaspoon turmeric
  • 1 tsp coriander
  • 1 tsp cumin
  • 1 large bag (400g) of fresh spinach (or from frozen)
  • Lime wedges for serving
  • 2 tbsp fresh coriander for garnish

Heat the oil in a large saucepan and add the onions. Sauté for around 5mins until they’re starting to soften.
Add the garlic and ginger and sauté for around 1min until the aromas are distinct.
Now add the curry powder, turmeric, coriander and cumin. Season with salt and pepper and saute for 5 more minutes over a moderate heat, until the vegetables are well coated and the spices are blended.
Add around 150ml of water so the mixture is not dry.
Bring to a simmer, then turn the heat to low and allow to cook for 10 minutes, stirring occasionally. Turn the heat off and allow the flavours to infuse. This dish benefits from a little time before serving (and even better if overnight)
Serve with brown rice and garnish with chopped coriander leaves and lime wedges.

  • Asian Inspired Fried Rice

Clear your fridge of any veggies with this incredibly tasty and simple fried rice dish. Any veggies work but the key is using plenty of fresh ginger and garlic – way more than you think and I also add the sesame oil as a garnish at the end for full flavour.
This one not only provides great protein with the peanuts and rice but also 3 portions of veggies per person.
Here’s how I made this one…

  • 2 tbsp rapeseed oil
  • 4 spring onions (or 1 small onion), chopped
  • 2 inch fresh ginger, finely chopped
  • 4 cloves garlic, finely chopped
  • 2 carrots, diced
  • ½ small Chinese cabbage (or any cabbage, thinly sliced)
  • 2-3 cups cooked rice
  • 1tbsp toasted sesame oil
  • Handful of raw peanuts
  • Sesame seeds for garnish (optional)
  • Fresh/dry red chilli (optional)

Before you begin, dry toast the peanuts for around 5mins until they are slightly browned but not burnt.  Set aside.
In a large non-stick frying pan, heat the rapeseed oil and add the onions. Sauté for a few mins until they are soft and then add the ginger. Fry for a further minute until the aroma is released.
Add the garlic and fry for a minute.
Then add the carrots and fry until they start to soften. Now add the cabbage and toss to combine and continue to cook for a few mins.
Once the vegetables are soft, add the rice and stir through continuously, seasoning with soy sauce. Cover and allow to steam cook for a couple of minutes.
Serve topped with a drizzle of toasted sesame oil for added flavour, the toasted peanuts, sesame seeds and some chopped fresh chilli or dry chill flakes.

  • Warming Carrot & Ginger Soup

Rarely does a week go by without me making this soup, particularly in cooler weather! It’s incredibly tasty and a great way to use up a large bag of carrots! The beauty of this recipe is that you add all the ingredients at once from raw; the flavours are incredible and it couldn’t be easier!

Ingredients

  • 1 small bag carrots, preferably organic, roughly sliced
  • 2 inch fresh ginger, finely chopped
  • 4 cloves garlic, finely chopped
  • 1 onion, finely chopped
  • 1 tbsp coconut oil
  • 1 tsp salt
  • Pumpkin/Sesame seeds

In a large saucepan, heat the coconut oil and add all the ingredients at once. Cook over a medium heat for around 10mins until the carrots start to soften.
Now add salt and water from the kettle to cover the vegetables. Cook for a further 10mins until the carrots are soft.
Blend using a handheld blender in the pan itself or for a smoother soup, use a kitchen processor. I use a Thermomix kitchen machine for a super smooth velvety texture.
Serve with a sprinkle of sesame seeds and pumpkin seeds (optional)