“Beans are a great source of protein for anyone on a vegan diet. You can use any beans of your choice for this soup. Canned beans are easy to use because they are already cooked, but you can prepare your own beans, if you prefer, by soaking them overnight and then cooking according to the packet instructions. The chilli sauce with the kidney beans is generally very mild, so if you prefer a spicier heat, add a little chilli powder or some dried chilli/hot red pepper flakes when you add the beans for a fiery kick.”

Serves 6

Ingredients

• 1 tablespoon olive oil
• 1 onion, chopped
• 1 garlic clove, finely chopped
• 1 yellow (bell) pepper, deseeded and cut into small pieces
• 1 carrot, peeled and cut into small pieces
• 1 courgette, cut into small pieces
• 400g/14-oz can black beans in water, drained and rinsed
• 400g/14-oz can cannellini beans in water, drained and rinsed
• 400g/14-oz can red kidney beans in chilli sauce
• 400g/14-oz can chopped tomatoes
• 1 tablespoon tomato purée
• 250ml/1 cup vegan red wine
• 1 litre/quart vegetable stock
• 1 teaspoon dried oregano
• a handful of chopped fresh basil, plus extra to serve
• 100g soup pasta
• sea salt and freshly ground black pepper
• freshly grated vegan parmesan or cheddar, to serve

Method

In a large saucepan, heat the olive oil and fry the onion until soft and translucent.

Add the chopped garlic and fry until lightly golden brown, then add the chopped pepper, carrot and courgette and fry for a few minutes to soften.

Add the black beans and cannellini beans to the saucepan along with the kidney beans in chilli sauce, chopped tomatoes, tomato purée, red wine, stock, oregano and basil and simmer for about 30 minutes.

Add the soup pasta to the saucepan and simmer for the time stated on the pasta instructions – usually about 8–10 minutes – until the pasta is cooked. Season well with salt and pepper.

Using a stick blender, blender or food processor, blitz the soup quickly – you want to leave most of the soup in chunks, but blending some of the mixture will help thicken the soup.

Taste for seasoning, adding more salt and pepper as needed. Divide the soup between six bowls and serve with freshly grated Parmesan or Cheddar and some extra chopped basil leaves.

“The Indian takeout staple gets a vegan makeover with chickpeas in a lush tomato-based sauce. Serve with fluffy rice, chopped chilli, fresh herbs and vegan naan breads on the side.”

Serves 6

Ingredients

• coconut oil, for frying for a simple and satisfying feast.
• 1 onion, finely diced
• 1 yellow (bell) pepper, deseeded and finely chopped
• 2 garlic cloves, finely chopped
• 2 teaspoons garam masala
• 1 teaspoon ground cumin
• ½ teaspoon ground turmeric
• 2 carrots, peeled and finely chopped
• 2 x 400g/14-oz cans chickpeas, drained and rinsed
• 2 x 400g/14-oz cans finely chopped tomatoes in juice or crushed tomatoes
• 400g/14-oz can coconut milk (ideally full fat)
• ¼ teaspoon cayenne pepper (optional)
• sea salt, to taste

To serve (optional):

• cooked brown rice or quinoa
• vegan naan breads
• freshly chopped coriander leaves
• freshly chopped chilli

Method

Heat enough coconut oil to generously coat the bottom of a large saucepan over a medium-high heat.

Add the onion and pepper and season with salt. Cook, stirring, for about 10 minutes.

Add the garlic and cook for 1 minute. Add the garam masala, cumin and turmeric and continue to cook for another 30 seconds, until fragrant.

Add the carrots, chickpeas and tomatoes. Bring to the boil, then reduce to a simmer and cover with a lid. Simmer for about 15–20 minutes. Stir in the coconut milk, then simmer for 5 minutes more and remove from the heat. Stir in the cayenne pepper, if using.

Let the curry stand, covered with a lid to keep warm, for at least 15 minutes to let the flavours mingle. Serve over brown rice or quinoa, with vegan naan breads, fresh herbs and chilli, as desired.

“Cubes of butternut squash and black beans make this dish hearty and satisfying. It’s a perfect Sunday afternoon batch-cooking recipe to make enough for leftovers to eat throughout the week. The flavours deepen when it has time to sit, so it tastes even better the next day.”

Serves 4-6

Ingredients 

• avocado or olive oil, for frying
• 1 onion, diced
• 375g peeled butternut squash, cut into small 1.5-cm cubes
• 2 tablespoons tomato purée
• 1 large garlic clove, finely chopped
• 3 teaspoons ground cumin
• 2 teaspoons smoked paprika
• ¼ teaspoon ground cinnamon
• ¼ teaspoon cayenne pepper
• 400g/14-oz can crushed or chopped tomatoes in juices
• 2 x 400g/14-oz cans black beans in their liquid
• sea salt, to taste

To serve (optional):

• diced avocado or avocado dip (recipe below)
• vegan sour cream
• chopped large spring onions/green onions
• corn chips

Method

In a large saucepan with a lid, heat enough oil to cover the base of the pan over a medium heat.

Add the onion, season with salt and cook for about 5 minutes until translucent.

Add the butternut squash and cook, stirring occasionally, for 5 minutes.

Add the tomato purée, stir and cook for 1 minute. Add the garlic, cumin, paprika, cinnamon and cayenne pepper and cook for 1 minute more.

Pour in the tomatoes and black beans along with the liquid from the cans. Season with salt and reduce the heat to medium-low.

Cook covered for about 30 minutes, stirring occasionally, until the butternut squash is tender. You may need to add 120 ml/1/2 cup or more water, if the chilli becomes too dry or thick for your liking.

Serve with your desired toppings.

Avocado dip

Makes 175-235ml

Ingredients 

• 1 avocado, peeled and stoned/pitted
• freshly squeezed juice of half a lemon or lime
• a small handful of fresh coriander leaves
• sea salt, to taste

Method

Place the avocado, lemon or lime juice, coriander leaves and a good pinch of sea salt in a food processor or blender. Blend to a smooth purée.

Add water a tablespoon at a time and blend again until you reach the desired consistency – thick enough for a dip but thin enough to drizzle.

Taste and add extra sea salt, if desired.