Quick vegan/vegetarian meals and snacks
November 15th 2008 21:08
Hi everyone! As requested by a devoted reader, this week I will be writing about cheap-ish, quick and easy vegan meals and snacks.
Spaghetti on toast
It’s the flashest of meals, but it quick and easy. Just pop some wholegrain bread into the toaster and some spaghetti into the microwave, and then eat. Please note that some brands (e.g. Watties) of canned spaghetti contains cheese.
Baked beans on toast
Like spaghetti on toast, it’s not to flash. However, baked beans are very nutritious – they are good source of protein, calcium and iron.
Oriental or curry flavoured noodles
Not the best food to be eating because they are very salty and quite high in fat and low in fibre. Pick a lower salt (sodium) and fat option like Magi’s new 97% fat free noodles.
Vegan burgers from Burger Fuel
Try a V8 Vegan burger. Yum.
Vegan pizzas from Hell’s Pizza
The one with re-fried beans and jaepenos is very good. Little bit spicy, but yum.
Roasted kumara with honey mustard
This is only quick if you cut the kumara into 2cm cubes and microwave for a few minutes before popping them into the oven. Kumara is high in fibre.
Hot tofu sandwich
Cover tofu slices with a bit of soy sauce; chop up some onion and mushrooms. Fry in lightly oiled pan. Chop up some tomatoes and some lettuce. Toast a bit of bread, spread tomato relish on toast and assemble. Eat immediately. Tofu is a good source of calcium and protein. The lettuce and tomato are rich in vitamins, such as vitamins C and A, and folate. Mushrooms are good source of fibre and niacin.
Soup in a cup
Try tomato, pumpkin, or mixed veggie soups, but check the label for any animal products. Again, these are very salty, so try to find a low sodium soup.
Doner kebab
Pick falafel for the filling and dress with hummus, tomato sauce, barbeque sauce, or satay sauce. Chickpeas (main ingredient in falafel and hummus) is high in protein, zinc, fibre, folate and calcium.
Heat and eat dhal
Dahl is a soup containing whole chickpeas. You can buy this in microwavable containers in your local supermarket.
Vegetable samosa
You can get these at supermarkets and Indian restaurants. They are like a dumpling – made out of flour, potato, onion, spices, and green chili and eaten with chutney. They’re a bit greasy, so you might want to absorb some of the oil with a paper towel. They’re also quite spicy, so be aware. Please note that some samosa contain animal products, like butter, so it might pay to ask about the ingredients.
Pita chips, hummus and pesto
Get some pita bread, chop into bite size pieces, and bake in a little bit of oil until golden brown. Dip in pesto and hummus.
Chinese flavoured rice risotto
It is tasty, but it is a bit high in sodium, in fact it provides nearly half of your daily sodium requirement. But it is low in fat.
That’s all for this week. If you have any ideas or questions, then please don’t hesitate to email me at nutrition.advice@gmail.com. If you would like to read more of my stuff, have a look at www.nzgirl.co.nz.
Spaghetti on toast
It’s the flashest of meals, but it quick and easy. Just pop some wholegrain bread into the toaster and some spaghetti into the microwave, and then eat. Please note that some brands (e.g. Watties) of canned spaghetti contains cheese.
Baked beans on toast
Like spaghetti on toast, it’s not to flash. However, baked beans are very nutritious – they are good source of protein, calcium and iron.
Oriental or curry flavoured noodles
Vegan burgers from Burger Fuel
Try a V8 Vegan burger. Yum.
Vegan pizzas from Hell’s Pizza
The one with re-fried beans and jaepenos is very good. Little bit spicy, but yum.
Roasted kumara with honey mustard
This is only quick if you cut the kumara into 2cm cubes and microwave for a few minutes before popping them into the oven. Kumara is high in fibre.
Hot tofu sandwich
Cover tofu slices with a bit of soy sauce; chop up some onion and mushrooms. Fry in lightly oiled pan. Chop up some tomatoes and some lettuce. Toast a bit of bread, spread tomato relish on toast and assemble. Eat immediately. Tofu is a good source of calcium and protein. The lettuce and tomato are rich in vitamins, such as vitamins C and A, and folate. Mushrooms are good source of fibre and niacin.
Soup in a cup
Try tomato, pumpkin, or mixed veggie soups, but check the label for any animal products. Again, these are very salty, so try to find a low sodium soup.
Doner kebab
Pick falafel for the filling and dress with hummus, tomato sauce, barbeque sauce, or satay sauce. Chickpeas (main ingredient in falafel and hummus) is high in protein, zinc, fibre, folate and calcium.
Heat and eat dhal
Dahl is a soup containing whole chickpeas. You can buy this in microwavable containers in your local supermarket.
Vegetable samosa
You can get these at supermarkets and Indian restaurants. They are like a dumpling – made out of flour, potato, onion, spices, and green chili and eaten with chutney. They’re a bit greasy, so you might want to absorb some of the oil with a paper towel. They’re also quite spicy, so be aware. Please note that some samosa contain animal products, like butter, so it might pay to ask about the ingredients.
Pita chips, hummus and pesto
Get some pita bread, chop into bite size pieces, and bake in a little bit of oil until golden brown. Dip in pesto and hummus.
Chinese flavoured rice risotto
It is tasty, but it is a bit high in sodium, in fact it provides nearly half of your daily sodium requirement. But it is low in fat.
That’s all for this week. If you have any ideas or questions, then please don’t hesitate to email me at nutrition.advice@gmail.com. If you would like to read more of my stuff, have a look at www.nzgirl.co.nz.
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