Colorful vegetarian feast dinner table from above. Healthy diet or lifestyle concept. Flat lay composition (top view). Black chalkboard as background.

Simple Spring Suppers: The best ways to get your friends trying vegan

Whether you’re a long-time vegan and struggling to convince your buddies to try Veganuary, or you simply want to show them a little slice of your plant-based life, then we’re about to make it a whole lot easier for you. Vegans are often given a bad rap for being preachy and borderline brainwashing. But, if you actually know a vegan, you’ll probably know that they’re not all like that. We want to show you how to introduce people to the delights of a plant-based diet, in a gentle, non-pushy way. We’ve got a bunch of crowd-pleasing recipes that’ll satisfy the bellies of omnivores and vegans alike, plus a handful of tips to make your pals think twice before calling you a recipe book basher!

 

Start Simple

Whilst it’s no doubt easy to start spending a fortune if you only look for products advertised as ‘Vegan’ in your local health food store, there’s a simpler way of eating plant-based without shelling out. It might be nice to treat yourself to a pre-packaged vegan convenience snack once in a while, but you’ll soon feel like you’re burning money.

 

Newsflash – nature’s own larder is naturally vegan – shocking we know! Jokes aside, it might seem obvious, but you can’t mess with perfection. Picking up a selection of seasonal veg, naturally bursting with flavour and roasting them off in the oven is our number one tip for eating plant-based on a budget.

 

The best way to build a vegan recipe is to start from the ground up, literally. Pick your favourite plant-based protein (try lentils, chickpeas, quinoa, or meat substitutes – we’ll get onto those later…), then check your local greengrocers for what veg is in season. You’re bound to pack in the most flavour if you go organic so choose this where you can to amp up the fresh flavours without having to add a tonne of ingredients. We’ve made things even easier for you to lay a nutritious foundation to your plant-based meals with our new range of high protein pastas:

Profusion Organic Yellow Lentil Lasagne Sheets

Profusion Organic Red Lentil Spaghetti

Profusion Organic Chickpea Penne

Profusion Organic Green Pea Penne

Profusion Organic Chickpea Cous Cous

 

Hidden Veggies and Meaty Swaps

We’ve all got that one friend who’ll turn down any meal that doesn’t revolve around meat, and turn their nose up at even the slightest mention of the word ‘vegan’. They might be your foodie nemesis, but luckily we’ve got the antidote. Now, we’re not saying deception is the key here, but there’s no harm in a little ‘what they don’t know won’t hurt them’. Why not try inviting your friends over for a Surprise Pot Luck. Think Secret Santa but tastier! Everyone brings round a dish of their choosing and anonymously places it on the table for all to enjoy. This is where meat substitutes come into their own… From jackfruit to seitan, tofu to tempeh, we’re fans of them all, so sneak ‘em into your signature dish and we guarantee even the most carnivorous of your friends will be licking their plates clean!

 

Our second cheeky tip here is hidden veggies. This trick isn’t just for getting kids to eat their 5-a-day, it can work on adults too! You know those tricky friends we mentioned earlier? This’ll fool them too. Plant-based meals can be just as well rounded and nutritious as omni meals, you just need to know how to pack in the vitals without losing flavour. Think boodles and zoodles. No we’re not going mad, these food trends along with (the less creatively named) cauliflower rice are a simple way of upping the planet-based freshness to your everyday meals. And if you’re on a budget, ditch the pre-packed versions and make your own at home. Simply whizz up cauliflower in a food processer, or jog down to your local charity shop to find an unloved spiralizer and get spinning those zoodles!

 

Accidentally Vegan

If you’ve got your ear to the ground (pun intended) you may have already heard that there’s a plethora of ‘accidentally vegan’ products out there waiting to be devoured! Without that vegan tagline, they’re even easier to get your hands on. That’s why these products are winners. They’re vegan without even having to try! Veganuary themselves have put together a list of some of the best accidentally vegan products on the market. And whilst some of these foods you’ll want to save for a treat, it’s worth perusing anyway as some of them will blow your mind…

 

Simple Suppers

As the sun finally starts to show its face and going for a morning run round the park becomes more and more appealing, we find ourselves reaching for fresher and lighter meals to match. But, light doesn’t have to mean measly. Our range of protein-rich foods are where it’s at if you want to turn your standard spring supper into a protein powerhouse. Check out some of our fave vegan recipes below that are perfect for a spring evening, and are sure to wow your pals:

Vegan Mushroom Bao Buns with Kimchi

Moroccan Vegetables with Chickpea Cous Cous

Butternut Squash Pasta with ‘Bacon Bits’

The Ultimate ‘Cheeseburger’
We’re all for getting cheffy in the kitchen when entertaining friends, but sometimes our hectic lives don’t always permit. For times like these when you and your spin group hangrily hobble out of a class making a b-line for the nearest pizza joint, Londoners might want to keep this list handy for some of the best vegan spots to hit up instead. And rest-of-the-UK-ers we’ve got you covered too here!

 

So those are our sure-fire ways to get your gang hyped about all things plant-based. It’s a marathon not a sprint, so don’t worry if you can’t get them on-board in a day. With a few simple spring suppers you’ll soon be the go-to foodie friend for vegan tips before you know it. And remember, Papa Don’t Preach!


profusion-goodness-bowl-with-avocado-quinoa-roasted-beetroot-squash-chickpeas-kale-sauerkraut-beetroot-hummus_edited-1

Goodness Bowls

This bowl is a powerhouse of nutrition, packing all of the colours of the rainbow into one meal that will keep hunger at bay for hours. It is full of fiber from the quinoa, roasted root vegetables and kale, protein from the chickpeas, hummus and hemp and of course, a nice dose of healthy fats from the avocado and creamy tahini dressing.

SERVES

4 approx.

The measurements in this recipe are rough as we like to make a big batch of everything then use the leftovers throughout the week for packed lunches and quick suppers.

 

The chickpeas are the only part we would recommend making just before you’d like to eat them as they are nice and crispy straight from the oven.

 

The dressing will make about a jar, any leftovers should be kept in the fridge.

 

INGREDIENTS

 

For the dressing:

4 tbsp. tahini

Juice of a lemon

10 tbsp. extra virgin olive oil

1 tbsp. honey

2 large pinches of za’atar

1 clove of garlic, minced

Salt to taste

 

For the roasted beetroot and squash:

 

1 butternut squash, or any other squash you prefer

6 raw beetroot

Olive oil

Salt

 

For the chickpeas:

 

1-2 cans chickpeas, drained

Melted coconut oil or olive oil

1-2 tsp. spices (e.g. cumin, turmeric, paprika, cayenne)

Salt

 

For the kale:

 

1 large bag of kale, thick stalks removed

Coconut oil or olive oil

Salt

 

Everything else:

 

Quinoa (approx. 60g dry quinoa per person/ portion. We like to cook about 250g so that we have leftovers)

Hummus

Sauerkraut

Avocado

Hemp seeds

 

METHOD

 

Whisk together all of the ingredients for the dressing in a jar. Add a splash of water if you would like it thinner. Taste for seasoning and sweetness. Store in the fridge until ready to use.

 

Pre-heat the oven to 200oC (fan oven).

 

Scrub the squash and beetroot to remove any dirt. Roughly chop into cubes and lay them out on a baking tray. Drizzle with oil and season with salt and pepper. Put them in the oven for 30-40 minutes until soft.

 

Line a baking tray with paper towel. Pour the chickpeas on top and use a few more pieces of paper towel to rub the chickpeas, getting out as much of the moisture as possible.


breafast-granola

Profusion goji and maca granola bowl with coconut yoghurt, apple and kiwi compote and nut butter drizzle

Our maca and goji granola pairs perfectly with creamy coconut yogurt and fruit compote for breakfast. Top with a sweet nutty drizzle of maca almond tigernut butter for extra protein and yumminess!

 

INGREDIENTS

 

For the apple and kiwi compote (makes a jar):

 

5 Golden delicious apples, peeled, cored and chopped into small pieces

4-5 Kiwis, peeled and chopped into small pieces

Juice of ½ a small lemon

 

For the nut butter drizzle:

 

1 heaped tbsp. almond butter

1 tbsp. raw honey

Pinch salt

Pinch of cinnamon and/ or ground ginger

Water or nut milk

 

For the bowl:

 

Coconut yoghurt

Profusion maca & goji granola

Pomegranate seeds

 

METHOD

 

Place the apples and kiwis in a saucepan. Squeeze over the lemon juice. Heat on a medium heat until they have broken down and are soft. Leave to cool before putting in a jar in the fridge. Store leftovers in the fridge for up to a week.

 

Whisk together the almond butter, honey, salt and spices. Add a few tablespoons of water or nut milk until it is a runny consistency.

 

To assemble, fill a bowl with coconut yoghurt and top with granola, compote, pomegranate seeds and the nut butter mixture.