2 of your 5 a day Lunches – Vegan and Healthy

Monday 21st May- Sunday 27th May: It’s Vegetarian Week! (thank you for telling me, A!)

I always look out for new quick and healthy meals recipes and I have 2 to share with you today (and yep, they are vegetarian and vegan!).

The first one is for an Almost Instant Tomato Soup –
a very fast version of home-made tomato soup with cupboard staples inspired by the 500 Vegan Dishes book

Ingredients for each portion:

  • 1tsp extra virgin olive oil;
  • 1 clove of garlic, chopped;
  • 1/2 an onion, chopped;
  • 1/2 a veg stock cube;
  • 250ml hotย  water;
  • 1 can of chopped tomatoes;
  • 1 tsp dried basil / 1tbsp fresh basil, torn;
  • Salt&pepper and chilli if you like a bit of spicyness

Almost Instant Tomato&Basil Soup Ingredients

-Start of by heating the extra virgin olive oil in a saucepan on a medium heat and add the chopped garlic and chopped onion, leave it to soften stirring occasionally;

-Add the can of chopped tomatoes, the water and veg cube, and let it simmer for a few minutes (add the chilli if using);

Add the basil and seasoning and serve!

Almost Instant Tomato&Basil Soup

This recipe is so quick and easy, and I think it’s better than ordinary canned tomato soup and healthy – it provides 2 of your 5 a day!

If you want it to be more filling, add a diced potato when you add the tomatoes and stock and let it simmer until the potato has cooked, or serve with toast. Enjoy!

Another lunch I have been taking to work when I’m in a hurry in the morning is a tomato and baked beans potion inspired by my colleague L.

Tomato and Baked Bean Medley

Coriander, Cumin, Chilli and Thyme

Ingredients for 2 meals:

  • 1 can of chopped tomatoes
  • 1 can of baked beans
  • 1 tsp thyme
  • 1tsp ground coriander
  • 1tsp chilli flakes
  • 1tsp cumin

Heat it all up in the microwave or in a pan –ย  ready! Each portion also provides 2 of your 5 a day.

Serve with toast for a more filling meal ๐Ÿ™‚

Tomato and Bean Medley with Toast

I made toast with Vitalite, a dairy free spread so these meals were all vegan and very eco.

I happen to have 3 types of spreads in my fridge: Clover, Bertolli, and Vitalite as I grab different ones when they’re on offer.

Bertolli, Clover, Vitalite…which one is best?

Butter-like spreads are very popular in the U.K. (unlike in Italy, for example) mainly because they are considered healthier than butter, as in real butter.

To try to determine what is actually healthier, or at least how much calories and fat these spreads contain, I noted down their values from their tubs:

Typical Values per 100g Calories Fat Fat – Saturates Fat %
Vitalite 503 Kcal 56g 12.6g 56% fat spread with sunflower oil
Bertolli 536 Kcal 59g 14g 59% vegetable fat spread with 21% olive oil
Clover 681 Kcal 75g 26.9g 75% fat spread with buttermilk and vegetable oils
Butter 717 Kcal 81g 51g Pure butter

The spreads may be lower in calories, with Vitalite as being the lower in fat, but they contain emulsifier and/or preservatives, so I still don’t know which one is healthier.

Vitalite is vegan so I guess that one would be the most sustainable…as far as taste is concerned Clover is the nicest and the most buttery…can it get any more confusing?

Do you useย  butter or butter spreads? How do you decide which ones to use?

What do you have when you fancy a quick healthy lunch?

Are you going to have more / new vegetarian meals during vegetarian week?

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