HOME     ABOUT VEGA     VEGA NEWS     NEWSLETTER    LINKS      SUPPORT US      CONTACT  
    INTERESTS     ANIMAL WELFARE     RECIPES     PORTFOLIO     YOUTH PAGE  
   VEGETARIAN ECONOMY & GREEN AGRICULTURE
HOME > RECIPES

VEGA's Portfolio-style Recipes

 
A collection of dairy-free, meat-free recipes
Conference Menus
- with nutritional analysis -

Conference Breakfast Menu
Conference Lunch Bag Menu
Conference Fork Buffet Menu
Hot Conference Menu

Cereal Selection
Provide portion packs of vegan cereals such as Weetabix, Shredded Wheat♥, Kellogg’s Fruit & Fibre, Cornflakes

Kellogg’s Cornflakes♥, Frosties, Coco Pops and Weetabix.
Unsweetened Soya Milk♥

Hot Selection
Baked Beans (reduced sugar & salt)♥
Potato Waffles♥ (oven baked or grilled)
Vegan rashers or sausages♥ (oven baked or grilled)
Wholemeal Toast♥ and non-dairy spread♥ with reduced-salt yeast extract♥, jam or marmalade

Fruit
Fresh Fruit salad♥
Non-dairy yogurt♥ (e.g. Alpro-Soya)

Drinks
Fruit juice
Tea♥ or coffee (with soya milk♥)

Nutritional Analysis per person (If consuming marked selection - portion sizes taken from FSA Portion Sizes Book-3rd Edition).

 

Per person

% of RDA*

Energy (kJ/kcal)

3203kJ/758kcal

 

Protein

31.3g

 

Carbohydrate

115.5g

 

  Of which sugars

39.8g

 

Total fat

22.3g

 

  Saturated fat

5.0g

 

  Monounsaturated fat

7.6g

 

  Polyunsaturated fat

8.0g

 

Fibre (Englyst)

15.5g

65%

Sodium

1.42g

 

Potassium

1539mg

 

Sodium/Potassium ratio

0.92

 

Vitamin B1 (thiamin)

1.42mg

101%

  B2 (riboflavin)

0.82mg

51%

  B12

0.25mg

 

  Folate

205mg

103%

Vitamin D

0.76mg

 

Calcium

241mg

30%

Magnesium

214mg

71%

Iodine

19mg

14%

Zinc

3.66mg

24%

Iron

7.23mg

52%

Selenium

18mg

36%

*Recommended daily allowance (Food labelling regulations)

Each breakfast provides

Calories

Sugar

Fat

Saturates

Salt**

758

39.8g

22.3g

5.0g

3.4g

38%

44%

32%

25%

57%

of your guideline daily amount (GDA***)

Gluten Free Spiral Bean Tortilla Wraps
Made up and sliced into 2 pieces instead of spirals.  Serve 1 filled tortilla per person.

Carrot & celery sticks

Soya Yogurt (e.g. AlproSoya)

Piece of fresh fruit (e.g. banana)

50g snack bag of dried fruit & unsalted nuts (e.g. cranberries & almonds)

Bottle of water

Nutritional Analysis per person / serving

 

Per person

% of RDA*

Energy (kJ/kcal)

2498kJ/588kcal

 

Protein

18.0g

 

Carbohydrate

100.0g

 

  Of which sugars

50.0g

 

Total fat

16.1g

 

  Saturated fat

1.7g

 

  Monounsaturated fat

8.9g

 

  Polyunsaturated fat

3.9g

 

Fibre (Englyst)

9.2g

38%

Sodium

0.35g

 

Potassium

1466mg

 

Sodium/Potassium ratio

0.24

 

Vitamin B1 (thiamin)

0.45mg

32%

  B2 (riboflavin)

0.27mg

17%

  B12

0mg

 

  Folate

103mg

52%

Vitamin D

0.00mg

 

Calcium

204mg

26%

Magnesium

158mg

53%

Iodine

25mg

18%

Zinc

2.26mg

15%

Iron

5.85mg

42%

Selenium

9mg

18%

*Recommended daily allowance (Food labelling regulations)

Each lunch bag provides

Calories

Sugar

Fat

Saturates

Salt**

588

50.0g

16.1g

1.7g

0.8g

29%

56%

23%

9%

14%

of your guideline daily amount (GDA***)

buffet

Quantities based on 20 people

Salads:
Tomato, Lime & Basmati Rice Salad (2 quantities)
Pear, Date & Walnut Salad (6 quantities)
Melon with Toasted Seeds & Nuts (2 quantities)

Finger Foods:
Spiral Bean Tortilla Wraps (gluten free) (1 quantity)
Pea, Potato & Sweetcorn Samosas with Mango Chutney Dip (2 quantities)

Sweet:
Fruit Kebabs (2 kebabs per person)
Simply take ripe seasonal fresh fruits, chop into bite sized pieces and thread onto 6” bamboo skewers.

Drinks:
Still or sparkling water
Fruit Juice Selection

Nutritional Analysis per person (Assuming water is drunk with meal, portion sizes taken from FSA Portion Sizes Book-3rd Edition)

 

Per person

% of RDA*

Energy (kJ/kcal)

3023kJ/718kcal

 

Protein

24.0g

 

Carbohydrate

121.8g

 

  Of which sugars

48.9g

 

Total fat

19.2g

 

  Saturated fat

2.7g

 

  Monounsaturated fat

7.6g

 

  Polyunsaturated fat

5.4g

 

Fibre (Englyst)

13.9g

58%

Sodium

0.57g

 

Potassium

1751mg

 

Sodium/Potassium ratio

0.33

 

Vitamin B1 (thiamin)

0.62mg

44%

  B2 (riboflavin)

0.28mg

18%

  B12

0.27mg

 

  Folate

116mg

58%

Vitamin D

0.88mg

 

Calcium

228mg

29%

Magnesium

192mg

64%

Iodine

14mg

10%

Zinc

3.67mg

24%

Iron

9.74mg

70%

Selenium

22mg

44%

*Recommended daily allowance (Food labelling regulations)

Each meal serving provides

Calories

Sugar

Fat

Saturates

Salt**

718

48.9g

19.2g

2.7g

1.4g

36%

54%

27%

14%

23%

of your guideline daily amount (GDA***)

 

TOMATO, LIME & BASMATI RICE SALAD
Serves 10

Ingredients
250g/8oz/1 generous cup brown basmati rice
125g/4oz/½ cup puy lentils
1ltr/1½pt/4¼ cups vegetable stock (low-sodium)
2 small chopped onions
2 garlic cloves, finely chopped
1 lime, grated rind and juice
1 tbsp medium lime pickle
150ml/¼ pt/1 scant cup apple juice
2 tbsp sultanas or raisins
6 tbsp sweetcorn (frozen, fresh or canned)
1 red pepper, de-seeded and finely chopped
2 beefsteak tomatoes
2 tbsp desiccated coconut
2 tbsp fresh coriander, chopped
1 tbsp olive oil

Preparation
Place the rice, lentils and vegetable stock in a saucepan and bring to the boil.  Simmer for 10 minutes and then cover and leave for ½ hour.

Grate the lime peel into the mixture.  Stir in the lime pickle.

Meanwhile, heat the olive oil and fry the onions.  When they are soft, but not browned, add the garlic. Fry the mixture until the garlic begins to brown slightly.

Add the apple, sultanas (or raisins) and juice of the lime.  Add to the rice and lentil mixture. Stir in the sweetcorn and the chopped pepper and tomatoes.

Leave to cool. Serve cold, sprinkled with coconut and chopped fresh coriander.

Adapted from: Suite 101

Nutritional Analysis

 

Per 100g

Per serving (222g)

% of RDA*

Energy (kJ/kcal)

210kJ/95kcal

889kJ/210kcal

 

Protein

2.9g

6.4g

 

Carbohydrate

17.6g

39.1g

 

  Of which sugars

4.2g

9.2g

 

Total fat

1.9g

4.2g

 

  Saturated fat

0.5g

1.0g

 

  Monounsaturated fat

0.6g

1.3g

 

  Polyunsaturated fat

0.3g

0.8g

 

Fibre (Englyst)

1.3g

3.0g

13%

Sodium

0.04g

0.08g

 

Potassium

205mg

455mg

 

Sodium/Potassium ratio

0.18

0.18

 

Vitamin B1 (thiamin)

0.08mg

0.17mg

12%

  B2 (riboflavin)

0.02mg

0.05mg

3%

  B12

0.00mg

0.00mg

 

  Folate

11mg

23mg

12%

Vitamin D

0.00mg

0.00mg

 

Calcium

14mg

30mg

4%

Magnesium

27mg

60mg

20%

Iodine

1mg

1mg

1%

Zinc

0.51mg

1.13mg

7%

Iron

1.15mg

2.55mg

18%

Selenium

7mg

16mg

32%

*Recommended daily allowance (Food labelling regulations)

Each serving provides

Calories

Sugar

Fat

Saturates

Salt**

210

9.2g

4.2g

1.0g

0.2g

11%

10%

6%

5%

3%

of your guideline daily amount (GDA***)

PEAR, DATE & WALNUT SALAD
Serves 3

Ingredients
3 ripe, tasty pears (such as Conference or William varieties)
1 small crisp lettuce
4 heaped tbsp dates, finely chopped
2 heaped tbsp shelled walnuts, chopped
Several sprigs of fresh mint, chopped
1 lemon
½ tbsp olive oil

Preparation
For a buffet, lay the lettuce leaves out onto the serving platter, to act as plates.

Chop the pears into bite sized chunks and mix gently with the nuts, dates and grated rind of half the lemon.
Arrange on the lettuce plates.  Sprinkle with the mint and drizzle over the olive oil and a squeeze of lemon.

Alternatively, for dinner parties, halve the pears and hollow out a space in each to take a filling.  The pulp which you have hollowed out can be used to mix in with rest of the salad ingredients.

Make the salad up as before, except this time, shred the lettuce leaves and stir in.
Fill the pear halves with the salad, scatter with a little mint and drizzle over the olive oil and a little freshly squeezed lemon juice.

This salad is also nice served with boiled new potatoes, cooled and then tossed in a little olive oil and chopped herbs.

Adapted from: Suite 101

Nutritional Analysis

 

Per 100g

Per serving (295g)

% of RDA*

Energy (kJ/kcal)

359kJ/85kcal

1059kJ/251kcal

 

Protein

1.2g

3.5g

 

Carbohydrate

13.2g

39.1g

 

  Of which sugars

13.2g

38.8g

 

Total fat

3.4g

10.1g

 

  Saturated fat

0.3g

1.0g

 

  Monounsaturated fat

1.0g

3.0g

 

  Polyunsaturated fat

1.8g

5.2g

 

Fibre (Englyst)

2.0g

6.0g

25%

Sodium

Trace

0.01g

 

Potassium

219mg

646mg

 

Sodium/Potassium ratio

0.02

0.02

 

Vitamin B1 (thiamin)

0.06mg

0.19mg

14%

  B2 (riboflavin)

0.04mg

0.11mg

7%

  B12

0.00mg

0.00mg

 

  Folate

21mg

61mg

31%

Vitamin D

0.00mg

0.00mg

 

Calcium

23mg

68mg

9%

Magnesium

14mg

42mg

14%

Iodine

1mg

4mg

3%

Zinc

0.23mg

0.69mg

5%

Iron

0.61mg

1.80mg

13%

Selenium

1mg

2mg

4%

*Recommended daily allowance (Food labelling regulations)

Each serving provides

Calories

Sugar

Fat

Saturates

Salt**

251

38.8g

10.1g

1.0g

Trace

13%

43%

14%

5%

1%

of your guideline daily amount (GDA***)

 

MELON WITH TOASTED SEEDS & NUTS
Serves 8

Ingredients
1 Cantaloupe melon (or other variety as desired)
6 heaped tbsp pumpkin seeds
2 heaped tbsp chopped almonds, preferably skin on.
½ tbsp olive oil
Reduced-sodium salt and freshly ground black pepper

Preparation
Mix the nuts and seeds with the olive oil and spread out onto a heatproof baking dish. Place under a medium grill until browned.  You need to watch these carefully as they can burn quickly.

When the nuts and seeds and a nice pale brown colour, remove them from the grill and allow to cool. Season the nuts and seeds according to taste.

Halve the melon and scoop out the seeds (you can save these for use elsewhere).

Cut the melon flesh into bite-sized chunks.  Sprinkle with the toasted seeds and serve.

Adapted from: Suite 101

Nutritional Analysis

 

Per 100g

Per serving (118g)

% of RDA*

Energy (kJ/kcal)

385kJ/93kcal

454kJ/109kcal

 

Protein

3.2g

3.8g

 

Carbohydrate

3.5g

4.2g

 

  Of which sugars

2.5g

2.9g

 

Total fat

7.4g

8.7g

 

  Saturated fat

0.8g

1.0g

 

  Monounsaturated fat

3.7g

4.4g

 

  Polyunsaturated fat

1.9g

2.2g

 

Fibre (Englyst)

1.3g

1.6g

7%

Sodium

0.05g

0.06g

 

Potassium

290mg

342mg

 

Sodium/Potassium ratio

0.17

0.17

 

Vitamin B1 (thiamin)

0.05mg

0.05mg

4%

  B2 (riboflavin)

0.08mg

0.09mg

6%

  B12

0.00mg

0.00mg

 

  Folate

6mg

7mg

4%

Vitamin D

0.00mg

0.00mg

 

Calcium

29mg

34mg

4%

Magnesium

41mg

48mg

16%

Iodine

2mg

2mg

1%

Zinc

0.62mg

0.74mg

5%

Iron

1.02mg

1.21mg

9%

Selenium

1mg

1mg

2%

*Recommended daily allowance (Food labelling regulations)

Each serving provides

Calories

Sugar

Fat

Saturates

Salt**

109

2.9g

8.7g

1.0g

0.1g

5%

3%

12%

5%

2%

of your guideline daily amount (GDA***)

 

GLUTEN FREE SPIRAL BEAN TORTILLA WRAPS
Serves 8 as a lunch, or 16 as a buffet option

Ingredients
8 soft corn tortillas
15 ml olive oil
1 onion, diced
2 cloves garlic, minced
1 bell/capsicum pepper, chopped
2 x (14.5 oz/410g) cans black beans, rinsed, drained, and mashed
15g yellow cornmeal
9g cumin
2g paprika
2g cayenne pepper
3g chilli powder
1 cup/235 ml tomato salsa

Preparation
Heat olive oil in a medium skillet/frying pan over medium heat. Stir in onion, garlic, and bell pepper; cook until tender. Stir in mashed beans. Add the cornmeal. Mix in cumin, paprika, cayenne, chilli powder, and salsa. Cover, and cook for 5 minutes. Allow to cool.

Place the tortilla wraps in a microwave for a few seconds to warm slightly.  This makes them easier to bend.
Divide the filing equally between the tortilla wraps and spread across the surface.

Roll each tortilla into a tight Swiss roll and hold for a few seconds. Chill for 30 minutes.

Just before serving, remove the tortillas from the fridge and slice into 3 cm pinwheels.

Adapted from: AllRecipes

Nutritional Analysis

 

Per 100g

Per lunch serving (172g)

% of RDA*

Energy (kJ/kcal)

663kJ/156kcal

1140kJ/269kcal

 

Protein

6.4g

11.0g

 

Carbohydrate

30.8g

53.0g

 

  Of which sugars

3.0g

5.1g

 

Total fat

1.9g

3.2g

 

  Saturated fat

0.2g

0.4g

 

  Monounsaturated fat

0.8g

1.4g

 

  Polyunsaturated fat

0.3g

0.5g

 

Fibre (Englyst)

2.6g

4.5g

19%

Sodium

0.18g

0.31g

 

Potassium

258mg

444mg

 

Sodium/Potassium ratio

0.70

0.70

 

Vitamin B1 (thiamin)

0.10mg

0.17mg

12%

  B2 (riboflavin)

0.02mg

0.04mg

3%

  B12

0.00mg

0.00mg

 

  Folate

42mg

73mg

37%

Vitamin D

0.00mg

0.00mg

 

Calcium

58mg

99mg

12%

Magnesium

30mg

51mg

17%

Iodine

3mg

6mg

4%

Zinc

0.67mg

1.15mg

8%

Iron

2.28mg

3.92mg

28%

Selenium

2mg

4mg

8%

*Recommended daily allowance (Food labelling regulations)

Each serving provides

Calories

Sugar

Fat

Saturates

Salt**

269

5.1g

3.2g

0.4g

0.7g

13%

6%

5%

2%

12%

of your guideline daily amount (GDA***)

 

PEA, POTATO & SWEETCORN SAMOSAS
Serves 6 as a starter or 12 as a buffet option

Ingredients
2 medium potatoes, boiled and cubed
800g frozen peas, thawed
50g sweetcorn kernels
2 x 4cm pieces ginger, finely chopped
3 green chilli peppers, finely chopped
3 tsp ground cumin seeds
3 tsp garam masala powder
6 large sheets dairy-free filo pastry
Olive oil
1 tsp sugar
1 tsp reduced-sodium salt
Mango chutney
5 tbsp chopped fresh coriander

Preparation
Place the peas, ginger and green chillies in a blender and mix to a fine paste, adding a little water if necessary.
Heat ½ tablespoon of oil in a large pan and add the cumin seeds.  As they crackle, add the potato and the pea, ginger and chilli paste.

Stir over a low heat until most of the water has evaporated and the mixture forms a soft, doughy consistency.

Add the sweetcorn and cook for a further few minutes.  Stir in the salt, sugar and garam masala seasoning.  Leave to cool.

Cut the filo pastry into 8cm wide strips.  Brush with oil.  Place a tablespoon of mixture in the corner of each strip and wind it over in a regular triangular pattern, making tightly wrapped samosas.  Chill until required, or for up to 48 hours.

Bake the samosas in a hot oven for 15 minutes.

Serve two or three samosas per person with a heaped tablespoon of mango chutney and sprinkled with the coriander.

Adapted from: Brakes Foodservice Summer Magazine June-August 2009

Nutritional Analysis

 

Per 100g

Per starter serving (229g)

% of RDA*

Energy (kJ/kcal)

544kJ/129kcal

1246kJ/295kcal

 

Protein

6.1g

14.0g

 

Carbohydrate

23.2g

53.1g

 

  Of which sugars

6.6g

15.0g

 

Total fat

2.6g

6.0g

 

  Saturated fat

0.3g

0.8g

 

  Monounsaturated fat

1.0g

2.4g

 

  Polyunsaturated fat

0.8g

1.9g

 

Fibre (Englyst)

3.6g

8.2g

34%

Sodium

0.23g

0.52g

 

Potassium

347mg

794mg

 

Sodium/Potassium ratio

0.65

0.65

 

Vitamin B1 (thiamin)

0.16mg

0.36mg

26%

  B2 (riboflavin)

0.06mg

0.13mg

8%

  B12

0.20mg

0.45mg

 

  Folate

28mg

64mg

32%

Vitamin D

0.64mg

1.47mg

 

Calcium

67mg

153mg

19%

Magnesium

36mg

83mg

28%

Iodine

5mg

12mg

9%

Zinc

0.87mg

1.99mg

13%

Iron

2.86mg

6.54mg

47%

Selenium

1mg

3mg

6%

*Recommended daily allowance (Food labelling regulations)

Each serving provides

Calories

Sugar

Fat

Saturates

Salt**

295

15.0g

6.0g

0.8g

1.2g

15%

17%

9%

4%

21%

of your guideline daily amount (GDA***)

Curried Parsnip & Apple Soup
Mushroom Parcel
Brussels sprouts (90g), Carrots (60g) & Mashed Swede (60g)
Apple Crumble

Nutritional Analysis per serving (based on serving sizes suggested in recipes, or as stated)

 

Per serving

% of RDA*

Energy (kJ/kcal)

4613kJ/1096kcal

 

Protein

22g

 

Carbohydrate

166g

 

  Of which sugars

82g

 

Total fat

44g

 

  Saturated fat

16g

 

  Monounsaturated fat

14g

 

  Polyunsaturated fat

10g

 

Fibre (Englyst)

23g

96%

Sodium

0.5g

 

Potassium

2304mg

 

Sodium/Potassium ratio

0.24

 

Vitamin B1 (thiamin)

0.90mg

64%

  B2 (riboflavin)

0.32mg

20%

  B12

0.00mg

 

  Folate

223mg

112%

Vitamin D

1.42mg

 

Calcium

345mg

43%

Magnesium

165mg

55%

Iodine

9mg

6%

Zinc

2.31mg

15%

Iron

7.82mg

56%

Selenium

14mg

28%

*Recommended daily allowance (Food labelling regulations)

Each serving provides

Calories

Sugar

Fat

Saturates

Salt**

1096

82g

44g

16g

1.3g

55%

91%

63%

80%

22%

of your guideline daily amount (GDA***)

 

CURRIED PARSNIP & APPLE SOUP
Serves 8

Ingredients
2 tbsp vegetable oil
2 cloves garlic
1kg parsnips
250g onions
2 sticks celery
1 leek
4 apples (any type)
2 tbsp flour
1 litre vegetable stock
1 tbsp curry paste
Ground black pepper to taste
Soya milk to thin to desired consistency

Preparation
Roughly chop all the vegetables and apple and sweat in the oil until soft. Add the flour and cook for a few minutes.  Pour in the stock and cook for a further 10-12 minutes. Stir in curry paste.

Liquidize the soup.  Return to the pan and heat gently, adding the milk until desired consistency is reached. Season to taste.

Serve piping hot.

Recipe written by Colin Salmon

Nutritional Analysis

 

Per 100g

Per serving (343g)

% of RDA*

Energy (kJ/kcal)

217kJ/52kcal

746kJ/177kcal

 

Protein

1.3g

4.5g

 

Carbohydrate

8.2g

28.1g

 

  Of which sugars

4.5g

15.5g

 

Total fat

1.8g

6.0g

 

  Saturated fat

0.2g

0.7g

 

  Monounsaturated fat

0.7g

2.4g

 

  Polyunsaturated fat

0.4g

1.5g

 

Fibre (Englyst)

2.3g

7.8g

33%

Sodium

0.02g

0.08g

 

Potassium

232mg

795mg

 

Sodium/Potassium ratio

0.10

0.10

 

Vitamin B1 (thiamin)

0.07mg

0.26mg

19%

  B2 (riboflavin)

0.01mg

0.04mg

3%

  B12

0.00mg

0.00mg

 

  Folate

19mg

65mg

33%

Vitamin D

0.00mg

0.00mg

 

Calcium

24mg

82mg

10%

Magnesium

12mg

40mg

13%

Iodine

0mg

2mg

1%

Zinc

0.18mg

0.62mg

4%

Iron

0.48mg

1.64mg

12%

Selenium

1mg

3mg

6%

*Recommended daily allowance (Food labelling regulations)

Each serving provides

Calories

Sugar

Fat

Saturates

Salt**

177

15.5g

6.0g

0.7g

0.2g

9%

17%

9%

4%

3%

of your guideline daily amount (GDA***)

Nutritional information provided by Kathryn Salmon BSc (Hons), RPHNutr, Nutritionist, Salmon Nutrition, salmonnutrition@yahoo.co.uk

Footnotes:

Nutritional information is drawn from Composition of Food Tables published by authorities in the UK and other European countries and North America, as well as in other countries, such as China, Japan, and India.

*RDAs represent the requirements for an adult woman. Adolescent women and those of child bearing age, especially if pregnant or lactating, should use this information for interpretations with their health advisers. "Vitamin D" cannot yet distinguish D2 from D3. Cooking and preparation may alter some values, notably of vitamin C. Some recovery may be made by using vegetable waters in stocks, soups etc.

**To convert values for sodium into intakes of salt (sodium chloride) divide the sodium figure by 2 and multiply the result by 5: thus sodium 0.16g translates to 0.4gm of salt (which would represent 7% of the recommended intake of salt).

***The GDAs given are for a typical adult. If you have an active lifestyle, your personal GDA may be higher; conversely, if you are not very active, your GDA may be lower. Children, the elderly and pregnant women have different requirements.

Intakes of some elements depend on absorption of the food and elements from the gut. Fresh fruit and salad as side dishes nicely improve full nutritional benefit from meals. Nutrients from meals are likely to be more biologically effective than taken as supplements.

Data will be amplified as further relevant results become available.


<< PAGE TOP >>

 
 
Registered Charity No. 1045293
© VEGA - 2005
 
LINKS
 

1 The Portfolio Diet