Student friendly recipes

 

Health & nutrition

Eat really well and cheaply with the lovely vegan recipes we’ve chosen for you ( lots more still to come…) In fact, you’ll be the healthiest one around if you stick to our recipes and health tips

Save money

And check out this Eating on a Budget feature with genius deas to help you stretch the pence that bit further!

How to cook vegetables

If you are new to cooking A-Z of veg is particularly useful. It shows you how to cook each vegetable, when they are in season (at their best and often cheapest too) – plus loads of cool recipes.
In fact, have a tour of the entire site – it’s all free and there’s tons more useful stuff on here.

Any questions?

And don’t forget, you can email us with your questions – again, all free. jane@vegetarian.org.uk

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Recipes for Vegetarian (and vegan) students

Vegetable side dishes

These wedges are delicious and quicker to make than the regular white potato variety. Do them Mediterranean or Mexican/Middle-Eastern-style - easy!

Sweet potatoes are also a high source of nutrition - and a low GI food to boot.

Nice served wtih a dollop of plain vegan yoghurt or our almost instant sour cream recipe

 

Picture courtesy of Of Course Vegan with thanks


Desserts

Does what it says on the tin! It makes a light, fluffy cake that everyone can enjoy. Most of these ingredients - if not all - can be found from a good health food shop or large branch of a supermarket like Sainsbury's or Waitrose.

Get all the kit and ingredients out first, get the oven hot, grease and line the tins, weigh everything then mix the cake fast!


Breakfasts, Vegetable side dishes, Sides, light meals, salads, Main courses

These are lovely, and a great alternative to the shop-bought variety.
 

- They can be made the day before and refrigerated to save time
- They freeze well so it's worth making a couple of batches.
- They are baked so lower in fat than shop-bought versions.
- There is a gluten and soya-free option if so desired

 

Recipe and photo courtesy of Flavorphotos


Vegetable side dishes, Sides, light meals, salads, Main courses

Seitan - or gluten - is the original meat alternative. This tasty dish originated in China hundreds if not thousands of years ago as a food for vegetarian Buddhist monks. It has since percolated round the Far East, eg Japan and Vietnam and is used in contemporary Western veggie and vegan food.

High in protein, low in fat, and dense in texture, it lends itself to all sorts of dishes, including stir fries, 'steaks', deli slices for sandwiches, meat balls/chunks and more.

While it is an excellent source of protein, it is pure gluten so best not eaten more than once a week - it's always good to include as wide a variety of foods as possible, eg pulses, tofu, nuts, wholegrains, vegetables, fruit and the like. Obviously, seitan is unsuitable for the gluten or wheat intolerant.

Thanks to Robin Robertson and her wonderful book Vegan on the Cheap, from which this recipe is adapted. The book is available from Viva! Shop. 

Where can I buy it? 
Ready-prepared gluten flour (also known as vital gluten or vital wheat gluten flour) is available from some health food shops or else online from stores such as Veggie Stuff; Vegan X; Honest to Goodness Nutritional yeast flakes are also available on these sites. We've also seen both products on Amazon!  As  you'll see, it's worth shopping around to get the best deal. It can be a very economical dish to make.

If you'd like to try it before making a batch, it is sold in
- Health food shops: Yakso or Lima brands - jars. Usually organic.
- Oriental supermarkets: brands such as Rolin; Wu Chung or Mong Lee Chang - sold in different varieties such as gluten; mock chicken; mock duck. Tinned and very good value.


Sides, light meals, salads, Main courses

Ash - Viva!'s talented database and fundraising person - is also a bit of a whizz in the kitchen! Being a keen athlete, he is always thinking about food too...

He's very particular about rice and swears on his auntie's recipe for the perfect method! The secret is to steam-cook it in a pan with a well-fitting lid.
 

White basmati - 11-20 minutes
Brown longraing rice or brown basmati - 25-35 minutes

 

Cheat's Version
Use ready-cooked rice (brown or rice) in a pouch plus a vegetable stir-fry pack!


Sides, light meals, salads, Main courses

Ash is Viva!'s data and fundraising expert as well as being a bit of an athlete. He is also an enthusiastic cook who is very particular about rice and swears his auntie taught him the perfect method for cooking it!

This recipe uses white Basmati - but for a healthier wholegrain feel, use brown long grain or brown Basmati.

White rice takes 11-20 minutes - check it is tender enough then remove from heat if ready.
Brown rice takes 20-30 minutes

Cook in a pan with a well-fitting lid to intensify the steaming process. Use only double the amount of water - you can always top up with a little hot water from the kettle if it starts to dry out.

Remember, all rice carries on cooking in its own heat so if adding to a stir-fry add it quickly. Otherwise rinse in cold water and chill until you need it.

Cheat's version: use pre-cooked rice in a pouch and a pack of mixed stir-veg of your choice! Add seasonings and any extra veg  you wish.

 

PIcture courtesy of ExPat Recipe with thanks


Sides, light meals, salads, Main courses

A nice variant on the vegan veggie classic - from Waitrose. This would be a quick, tasty supper before or after the Christmas madness!

For a slightly more indulgent but still healthy version, use our vegan sour creme recipe instead of the yogurt. You teetotallers could also replace the cider with apple juice, if you prefer.

Waitrose have a dedicated Christmas section with a few veggie and vegan items here  There are some lovely recipes but not all of them are vegan. However, many could be veganised with dairy or egg alternatives, eg smoked tofu in their Kedgeree instead of eggs or melting vegan cheese in the Shepherd's Pie. See our Veganiser and Vegan Baking articles for hints to make changes!)


Desserts

This is one of the best cake recipes we know. Another version of it is available elsewhere but for a much larger cake. This one has been scaled down to less epic proportions! It can be made as a plain vanilla sponge too, so is pretty flexible. And you can dust the top with sieved icing sugar - or make a basic sugar icing for a topping, plus any decorations you like.

If you haven't come across the use of flax meal (ground linseeds) in vegan baking, it's really worth checking out. 1 tbps of flax meal mixed with a little cold water makes the equivalent of one egg - it helps to bind the cake nicely. Buy it ready-ground from large supermarkets (eg Sainsbury) or cheaper still, grind your own in small quantities. Use a spice or coffee grinder and store in the fridge or other cool, dark place. The rest can be sprinkled on cereal etc for an Omega 3 boost! (Heating destroys these qualities so the cake doesn't cut it!)

Check out our link for more handy vegan/animal-free baking tips.
 


Sides, light meals, salads, Main courses

A lovely quick, nutritious meal using store cupboard ingredients. Chopping the veg into small pieces makes it more likely that young kids will eat them!

Picture courtesy of 7shadesofvegan.blogspot.com


Main courses

A classic and tasty British dish, veggie/vegan style. This uses frozen veggie mince, which is available just about everywhere: Linda McCartney; Asda; Sainsbury;Tesco etc - just avoid Quorn which contains egg and dairy.

Good served with greens (eg broccoli; Brussels sprouts; sauteed shredded cabbage; curly kale) and lightly steamed carrots.


Vegetable side dishes, Sides, light meals, salads, Main courses

I had great fun making this lovely recipe. It is easy to make, very cheap and most importantly, it tastes really good. It is simple to prepare too.

Although there is a long list of ingredients, most of them are spices/herbs that you just need to measure into a small bowl. Other than that it only takes a few minutes to mix and roll out the pepperoni sausages. Baking takes an hour and it needs turning halfway through so you need to be around - but that time can be used to other things! Just make sure to set an oven timer, mobile phone or whatever.

The recipe is adapted from Robin Robertson's Vegan on the Cheap  , with thanks. It uses vital gluten flour to create a firm-textured 'meaty' product. Obviously, this is not a good dish for the gluten or wheat intolerant but it is otherwise a good, natural source of protein and very versatile. Seitan/gluten products have been eaten in the Orient for centuries, if not thousands of years.

Product sourcing - we use three ingredients you might not be familiar with: vital gluten flour; tapioca flour and liquid smoke. The good news is that two of them are available from health food shops or Oriental grocers as well as online; the last online. There are plenty of uses for all three, not just this recipe! Making your own quick seitan at home can save you lots of money - try making vegan meatballs; savoury roasts... lots of potential here.

1. Vital gluten flour
is available from good health food shops or online, eg
www.lowcarbmegastore.com/ingredients/wheat-gluten-powder-1kg  £3.40
www.veggiestuff.com/acatalog/vital-wheat-gluten-flour.html#aNUV9999 £2.50 500g bag  

We also found it on Amazon
 

2. Tapioca flour is available from Asian grocers or online, eg
www.healthysupplies.co.uk/tapioca-flour.html
www.goodnessdirect.co.uk/cgi-local/frameset/detail/159033_Goodness_Organic_Tapioca_Flour_500g.html £1.73

Suma sells it too and there are several brands listed on Amazon.

3. Liquid Smoke
Used to add a smoky taste to this recipe - and also other vegan savouries, eg crispy tempeh bacon bits'!
www.melburyandappleton.co.uk/stubbs-liquid-smoke-hickory-3384-p.asp 
compare.ebay.co.uk/like/360672182920


Vegetable side dishes, Soups and starters, Sides, light meals, salads

Another great recipe from Fry's website, devised and photographed by Vegan Peasant Catering 


Sauces, Soups and starters

Mock Duck spring rolls from the lovely Fry's! The home-made plum sauce recipe is delicious and easy to make, but if you are very short of time, cheat with a ready-made version such as Blue Dragon.

 

Thanks to Vegan Peasant Catering who created the recipe and photo for Fry's.


Main courses

Mmmm - this Thai-inspired recipe is very nice.

if you haven't tried 'veganising' your meaty favourite recipes, Fry's products are great. Very popular with mixed families of veggies/vegans and meat-eaters... and much easier on the cook, as s/he only has to cook one meal!

 

 


Main courses

This creamy, delicous pie will win over meat-eating family members! Thanks to Fry's for this and check out more superb recipes on the Fry's website.

 


Sauces, Sides, light meals, salads, Main courses

 This is a simple vegan version of the classic dish. Enjoy! 


Soups and starters, Sides, light meals, salads

A hearty big soup/stew with a special twist thanks to the addition of a simple home-made pistou - the French equivalent of pesto. Thai basil will give the soup a slightly Vietnamese/South-East Asian twist, but ordinary basil works well too, aided by the lemongrass and hint of chilli.


Desserts

For those of you who like to make cakes from packet mixes, this one can easily be made vegan - and it's surprisingly good!


Desserts

We used the vegan-friendly verson from Sainsbury - it works surprisingly well with vegan additions!

Note to our US and Canadian followers
Madeira cake is what you call pound cake; perhaps there are supermarket packet mixes that are vegan?

 


Sauces, Sides, light meals, salads

Given that oyster sauce contains - well, yes, oysters - we thought we'd offer this easy little recipe. Use hot on stir-fries or cool as a dipping sauce.

Lee Kum Kee makes a vegan equivalent of oyster sauce called 'Vegetarian Stir Fry Sauce'. It's available from Oriental stores and some supermarkets.  
 


Sauces, Vegetable side dishes

A lovely - yet quick and easy - twist on the usual tomato/onion/garlic sauce.

The cinnamon and raisin give a lovely North African twist yet the smoky flavours and tiny hint of chilli off-set the sweetness.

I added some chopped seitan to the sauce and served it with with wild rice and baked butternut squash - but it works well with other cooked veg and grain combos, eg wholemeal couscous and baked aubergines or peppers.  Delicious!


Main courses

This is a lovely, flavoursome recipe that is very adapatable. We like cooked aubergine and red peppers in with it - but experiment! Like most stews, it tastes even nicer the next day.

 

 

Serve with a grain - this can be cooked while the stew simmers. It works well with

- wholemeal couscous
- wholemeal bulghur
- brown rice
- quinoa

Or flatbread, eg pitta or similar


Sauces, Vegetable side dishes, Sides, light meals, salads, Main courses

This is a low-fat, aromatic treat. It's a boon for busy days as it can be made well in advance - and it is great if you want to eat well but are trying to lose weight. Serve with brown rice or quinoa, add lots of shredded dark green veg - and serve with a dollop of plain vegan yoghurt for a healthy but feel-good meal. It also freezes well.

PIcture courtesy of http://www.flavourphotos.com/


Soups and starters, Sides, light meals, salads

A tasty, nourishing soup - just the job after seasonal excess!