The Galleon - Portsmouth's Student Newspaper

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Food & Health

Vegan Autumnal Meal Ideas

Perfect for wanting to stay healthy during the pumpkin-period

Autumn has finally hit us and it’s time to swap out those cooling salads for hearty soups and warming winter veg. Below are some healthy (and cheap!) recipes we found to get your tastebuds tingling this October and even better still, all of them are vegetarian and vegan friendly.

Glamourgan Sausages
(Recipe thanks to slimmingworld.co.uk)

Ingredients
For the sausages:
2 x cans of cannellini beans
4 x carrots, grated
1 x red onion
1 x generous handful of parsley
1 x splash of tobasco
1 x sprinkle of mixed herbs
Frylight

For the sauce:
250g passata
1 x tablespoon of balsamic vinegar
1 x tablespoon of sweetener
Salt and pepper to taste

Method

1. Put the beans, grated carrot, finely chopped onion, parsley, tobasco and mixed herbs into a food processor and combine. After all the ingredients are suitably mixed together, put into a bowl and leave for a three hours.

2. When the mixture has an hour or so left in the bowl, put all of the sauce ingredients into a pan, bring up to the boil and then leave to simmer for 10 minutes. Put to one side and allow to cool.

3. Roll the mixture up into sausage-like shapes (it should make around 12) and using frylight, coat a frying pan and allow the sausages to cook until crisp.

4. Serve the sausages with the cooled sauce, some vegetables and some creamy mashed potatoes for a real ‘bangers and mash’ feel.

Super Green Pasta
(Recipe thanks to Deliciously Ella)

Ingredients
2 x portions of pasta of your choice (for a gluten free option, go for brown rice, lentil or chickpea pasta)
200g fresh spinach
1 x courgette cut into half moon shapes
1-2 x garlic cloves
125ml x plant based milk of your choice
150g of fresh or frozen peas
½ x juice of a lemon

Method

1. Put the cut up courgette on a baking tray and drizzle with oil (or for an even healthier option, spray with frylight) and cook for 10 minutes. After this, add the garlic and cook until brown.

2. Cook pasta until soft.

3. Put the plant milk and spinach into a pan with salt to taste and cook until wilted. Once this is wilted put into a blender with the garlic and blend until smooth.

4. Once blended, mix into the now-drained pasta along with the courgettes and peas and cook until heated.

5. Finally, mix through the lemon juice and serve.

Lentil Bolognese
(Recipe thanks to slimmingeats.com)

Ingredients
1 x onion, finely chopped
2 x cloves of garlic, crushed
200g of carrot, finely chopped
200g of courgette, finely chopped
200g of sweet potato, finely chopped
4 x tomatoes, peeled and chopped (for easy peeling, place in boiling water for a minute and then run under cold water immediately after)
150g of dried, verde lentils, washed and drained
480ml of crushed tomatoes
4 x tablespoons of tomato puree
960ml of vegetable stock
Mixed herbs
Salt and pepper
Frylight

Method

1. Spray a large pan with frylight and fry the onion and garlic until soft.

2. Add the finely chopped carrot, courgette and sweet potato and fry until soft, adding a little bit of stock if necessary to prevent sticking.

3. Add the drained lentils, mixing well.

4. Add the peeled and chopped tomatoes, puree, rest of the stock and herbs.
5. Bring the mixture to boil then reduce to a simmer and cook for an hour and a half. Do check the mixture a few times throughout and if too much liquid has been absorbed, add a little more stock or boiling water.

6. Serve with pasta of your choice (for a gluten free option, go for brown rice, lentil or chickpea pasta)