Fruit and vegetables including tomatoes, aubergines and bananas

Plant-based recipes to help reduce meat and dairy consumption

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With antimicrobial resistance (AMR) becoming an important topic, we've put together some easy and healthy vegan recipes to help reduce your weekly meat and dairy consumption.

It has been widely recognised that preventative antibiotics used on factory farms are a threat to human health and animal well-being. Meat and dairy do not need to be consumed on a daily basis. Here are some easy vegan recipes to help you find some very tasty alternatives when you don't have much time to cook:

Butternut Squash Pasta

Ingredients you need:

  • 1 butternut squash, peeled, seeded, and diced into roughly 1 inch cubes (about 600-700 g)
  • 1 white onion, halved
  • 5 garlic cloves, peeled
  • 2 tbsp olive oil
  • 1 tsp salt
  • 1/2 tsp black pepper
  • 1 tsp dried thyme
  • 1 tsp dried sage
  • 150ml vegetable stock
  • 100ml plant-based cream
  • 80g grated plant-based cheese
  • 100g baby spinach leaves
  • 300g pasta of choice

Optional: Extra fresh parsley, grated cheese, pine nuts to top Instructions

  • Preheat your oven to 190°C (375°F). Place the butternut squash, onions and garlic on a baking sheet. Drizzle with olive oil, salt, pepper, sage, and thyme. Roast for 35-40 minutes or until tender and soft
  • Once your butternut squash, onions and garlic are roasted, transfer ingredients to a food processor and blend until smooth and set aside
  • Heat a pan on medium heat and add the blended butternut squash
  • Add in the vegetable stock and plant-based cream and mix. Simmer for 8-10 minutes, stirring occasionally, until you get a thicker sauce.
  • Separately cook your pasta according to instructions and set aside
  • Add your cheese and baby spinach to the sauce. Stir until the spinach wilts and cheese is melted. Taste and adjust salt and black pepper to your preference
  • Add your cooked pasta to the creamy butternut squash pasta sauce and mix until everything is well coated
  • Serve immediately, garnishing with fresh parsley, extra cheese and pine nuts Enjoy your butternut squash pasta sauce with any type of pasta! Orzo is especially good for this recipe!

Vegan lasagne (@bbcgoodfood)

  • 4 tbsp extra virgin olive oil
  • 1 large onion, finely chopped
  • 1 small aubergine, diced
  • 1 medium courgette, diced
  • 1 red pepper, diced
  • 250g small chestnut mushrooms, thinly sliced
  • 2 garlic cloves, crushed
  • 100g dried red split lentils
  • 2 x 400g tin chopped tomatoes
  • 2 tsp Italian seasoning or dried oregano
  • 1 tsp sugar, any kind
  • 1 vegan vegetable stock cube
  • 150g fresh young spinach leaves
  • 9–10 dried lasagne sheets (ensure they are egg-free)
  • Salt and ground black pepper

For the white sauce:

  • 3 tbsp sunflower oil 100g plain flour
  • 800ml unsweetened almond milk
  • 3 tbsp nutritional yeast flakes
  • 1 bay leaf (optional)
  • ¼ tsp ground nutmeg
  • Salt and freshly ground black pepper

Method

Preheat the oven to 200C/180C Fan/Gas 6.

  • Heat up the olive oil in a non-stick saucepan and fry the opion until it's softened and lightly browned. Keep stirring.
  • Add the aubergine, courgette, pepper and mushrooms and fry for around 12 minutes, make sure you stir on a regular basis.
  • Add the garlic and cook for a few seconds more, then stir in the red lentils, tomatoes, Italian seasoning, sugar and crumbled stock cube.
  • Refill one of the tomato tins with water (400ml/14fl oz) and pour into the pan.
  • Stir well, bring to a simmer and cook for 15 minutes, stirring regularly.
  • Add the spinach leaves, a handful at a time and cook for 1–2 minutes more.

While the vegetables are simmering, make the white sauce. Here's how:

Heat the oil in a medium saucepan. When it is hot add the flour and cook, stirring all the time, for 1 minute. Stir in the milk, yeast, bay leaf and nutmeg and season well with salt and pepper. Bring to a simmer, whisking constantly with a metal whisk over a moderate heat for 4–5 minutes, or until smooth and thickened. You might need more pepper than you think!

Spread a third of the vegetable mixture over the base of a 2½ –3 litre/4½– 5 pints ovenproof lasagne dish and cover with a single layer of lasagne sheets. Top with another third of the vegetable mixture (don’t worry if it doesn’t cover evenly) and a second layer of lasagne.

Pour over just under half of the white sauce, after removing the bay leaf, and very gently top with the remaining vegetable mixture. Finish with a final layer of lasagne and the rest of the white sauce.

Bake for 35–40 minutes, or the pasta has softened and the topping is nicely browned and bubbling. Stand for 5 minutes before cutting to allow the filling to settle.

Overnight apple pie oats

  • 1/3 cup oats
  • 2 tablespoons chia seeds
  • 1/2 cup of plain plant-based Greek yogurt
  • 3/4 cup plant based milk 
  • 1 teaspoon maple syrup
  • 1/2 teaspoon cinnamon
  • 1/2 teaspoon vanilla
  • 1 scoop of vegan vanilla protein powder
  • 1/2 apple, grated

Mix all the ingredients together, refrigerate overnight and enjoy in the morning!

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