VEGANUARY MADE EASY YOUR INSTANT 5 DAY MEALPLAN - MONDAY - Instant Pot
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VEGANUARY MADE EASY YOUR INSTANT 5 DAY MEALPLAN MONDAY 'Tuna' Melts TUESDAY Aubergine Katsu Curry WEDNESDAY Panko Tofu Bites THURSDAY Coconut Curry FRIDAY Faff-free Falafels
SHOPPING LIST
FRUIT & VEGETABLES FRIDGE BAKERY
1 Coleslaw 1 Sourdough bread
1 Red Onion 1 Coconut milk
3 Onions 1 Plant-pased milk
Spring onions 1 Vegan cheese
1 Carrot 1 Tofu
3 Garlic Heads SAUCES &
1 Ginger SEASONINGS
2 Aubergines Oil
1 Bag Rocket Salt
3 Lemons Black pepper
PANTRY
1 Cauliflower Garam Masala
1 Canned Jackfruit
1 Bag Baby Spinach Mayonnaise
2 Canned Chickpeas
5 Tomatoes Garlic Powder
Tahini Paste
1 Parsley
Panko Breadcrumbs Curry Powder
1 Courgette Mild Chilli Powder
Tomato Paste
Sugar Turmeric
Flour Soy Sauce
Seaweed Thins Paprika
FREEZER Veggie Stock Chilli Flakes
Nothing this Jasmine & Basmati Coconut Oil
week Rice Ginger Paste
Nutritional Yeast Garlic Paste
Chia Seeds Cumin
MONDAY
'TUNA' MELTS
SERVES 2-3
4 MINS - COOK TIME
INGREDIENTS
½ Tin drained cook and co jackfruit
½ small red onion
1 spring onion
60ml garlic or regular vegan style mayonnaise
4-6 slices vegan cheese
1 5g pack Itsu crispy seaweed thins
4-6 slices sourdough or sandwich bread
INSTRUCTIONS
1. Finely dice the red onion and jalapenos and thinly slice
the spring onion. Thinly spread some of the mayo on the
outer sides of your bread.
2. To a bowl add the drained jackfruit. Use your hands to
pull the jackfruit into tuna-like flakey pieces. Add the
remaining mayonnaise, red onion, spring onion, and
jalapenos. Stir the mixture until well combined.
3. Spread the bread out on a board, with the mayonnaise
side facing out. Add a slice of cheese to one side of the
sandwich, top with jackfruit mix and finish with more
cheese. Top the sandwiches with your remaining bread.
4. Place the jack melts into the air fryer. Select air fry, 4
minutes and 190C. Press start. There is no need to
preheat. Turn the melts half way through cooking.
5. Once golden brown and melty, remove from the air fryer
and serve immediately.
TUESDAY
AUBERGINE KATSU CURRY
SERVES 3-4
40 MIN - COOK TIME
INGREDIENTS
1 large onion 2 tablespoon soy
1 carrot (about 100g) peeled, grated 1 teaspoon salt
3 cloves garlic 1 teaspoon sugar
4cm piece ginger peeled and grated Aubergine Katsu:
1 tablespoon tomato paste 1-2 large aubergines
2.5 tablespoons curry powder 1 cup panko
1 teaspoon turmeric 1/2 cup flour (plus extra flour for dusting
350ml vegtable stock aubergine)
250ml coconut milk Serving:
Cooked Jasmine rice
INSTRUCTIONS
1. Slice the large aubergine into 1cm thick rounds, you will need atleast 9-12
slices.
2. Cover the aubergine in salt, and set aside whilst you make the curry.
3. Set the instant pot crisp ultimate to sautee, on a medium heat (level 3).
4. Add drizzle of oil, along with the grated carrot and finely chopped onion.
5. Cook for 5 to 7 minutes until soft and translucent.
6. Add the crushed garlic and ginger and sautee for another minute.
7. Sprinkle in the sugar, curry powder and salt along with the tomato paste,
and stir to combine. Cook for 1-2 minutes.
8. Add coconut milk and stock, simmer for 4 minutes on a medium heat (level
3).
9. Blend the sauce until very smooth, using a blender or stick blender.
10. Add between 1-2 tbsp soy, to taste and set the sauce aside.
11. Wash the inner pot, place it back in the crisp ultimate and add the air frying
basket.
12. Pat the aubergine dry with a paper towel, then drop them into the plain
flour.
13. With the remaining flour, add 80ml water and ½ teaspoon of salt to season.
14. Add the floured aubergine into the batter, then into the panko crumbs.
15. Repeat for all the slices.
16. Place the breaded aubergine into the air fryer, spritz with oil, then cook at
190C on air fry for 15-20 minutes, until crisp and golden.
17. Remove the aubergine katsu from the fryer basket.
18. Warm your katsu sauce.
19. Divide rice between your serving bowls, add the aubergine katsu and warm
katsu sauce. Serve immediately.
WEDNESDAY
PANKO TOFU
10 MINS - COOK TIME
INGREDIENTS For the batter
1 Block of firm tofu pressed and 4 tbsp plain flour
torn into pieces 200 ml plant-based milk
For the marinade ½ lemon juiced
1 tsp garlic powder For the crumb
1 tsp ground paprika 100 g panko breadcrumbs
1 tsp chilli flakes 1 tsp garlic powder
½ tsp salt 1 tsp ground paprika
2 tbsp light soy sauce 1 tsp chilli flakes
5 tbsp water 2 tsp nutritional yeast
1 tsp salt
INSTRUCTIONS
1. In a large bowl, mix the marinade ingredients together
and marinade the torn pieces of tofu. Leave to
marinate for at least 30 mins.
2. In one bowl, combine the batter ingredients, and in a
second bowl combine the crumb ingredients, and set
aside for later.
3. Take out the pieces of marinated tofu and dip into the
batter then cover with the crumb. Repeat until all
pieces of tofu is battered and crumbed.
4. Spray the Vortex cooking chamber with cooking oil, as
well as brush the pieces of tofu liberally with oil.
5. Select Air Fry and adjust the temperature to 205°C and
set the time to 10 minutes, then press start to preheat.
6. Add the tofu nuggets when prompted, and flip over
when prompted to turn food.
7. Continue to cook until the tofu is crispy, and enjoy hot
with your choice of side and dip.THURSDAY
COCONUT CURRY
SERVES 3
28 MINS - COOK TIME
INGREDIENTS For the Curry
350 g basmati rice 2 onions thinly sliced
650 ml water 3 tomatoes diced
Spice Mix 1 tbsp coconut oil
2 Tsp garam masala 1 tbsp ginger paste
1 1/2 tsp mild chili powder 1 tbsp garlic paste
½ tsp turmeric 400 ml coconut milk
2 Tbsp coconut oil Salt and pepper as needed
Veggies
1 Cauliflower broken into florets and leaves
400 g tin chickpeas
100 g baby spinach
INSTRUCTIONS
1. Place the rice and water into the inner pot and put the pressure cooking cover
in place on the Duo Crisp with Ultimate Lid
2. Secure the lid and select Pressure Cook, and set the time to 6 minutes, with a
natural pressure release.
3. Once the rice has cooked, and pressure released, open the lid and fluff the rice
with a spoon and set to one side.
4. Mix the spices together with the coconut oil. Spoon ⅓ of this over the
cauliflower, cauli leaves and chickpeas and massage the spices into the veg
until coated.
5. Remove the pressure cooking cover and place the coated veggies into the fryer
basket, with the cauliflower leaves on top and put into the inner pot. Don’t
have a duo crisp, pro crisp or crisp ultimate? You can also this complete step in
an air fryer, your oven, or skip the crisping step and add the veg raw into the
curry later. However, crisping the veg adds a lovely texture to your final dish.
6. Secure the lid and select Air Fry, and set the temperature to 140°C for 10
minutes.
7. Remove the crisped cauli leaves, then select Air Fry again and increase the
temperature to 200°C and set the time to 8 minutes.
8. Remove the veg and fryer basket once cooked and set aside.
9. Replace the pressure cooking cover to the Ultimate Lid and add 1 tbsp of
coconut oil to the inner pot.
10. Select sauté and when the oil is hot, add the onions and fry until soft. Then add
the ginger and garlic paste.
11. Add the remaining spice mix and tomatoes to the inner pot, and sauté for 2
minutes, then add the coconut milk and bring to a simmer.
12. Add the cooked vegetables and baby spinach and stir together.
13. Season to taste and serve the curry with the crispy cauliflower leaves as
garnish,on top of the cooked rice.TUESDAY
FAFF-FREE FALAFELS
SERVES 3-4
10 MINS - COOK TIME
INGREDIENTS
Falafel: 1tsp salt Tahini Sauce:
400g tin chickpeas 1tbsp self-raising flour 1 small garlic clove
1/2 red onion, chopped 1 1/2 tbsp chia or ground 20ml lemon juice
30g parsley flax seeds 60ml tahini
100g courgette, grated Rocket, coleslaw & 45-50ml iced water
3 garlic cloves, crushed lemon, for serving Salt to taste
1 tsp cumin
INSTRUCTIONS
1. Place all the falafel ingredients into a food processor and
pulse everything until the mixture just comes together and
the chickpeas are in loose, bread crumb sized pieces (do not
make a puree!) Scrape the sides of the mixer as needed, to
help everything pulse evenly.
2. Once pulsed, scoop the mixture into 16 balls, and brush
with olive oil.
3. Select Air Fry on the Vortex Air Fryer and set the
temperature to 205°C and the time to 10 minutes. You do
not need to wait for it to preheat.
4. When prompted to Turn Food, flip the falafel and brush
again with olive oil.
5. While the falafel cooks, make the tahini Sauce. Grate the
garlic into a small bowl and pour over the lemon juice. Mix
in the tahini, and water - the mixture may look a little odd
and split at first. Keep stirring and it will come together to
be a smooth silky sauce. Season the mixture with salt.
6. When the falafel has cooked serve with the tahini sauce, on
a bed of rocket. Add some coleslaw and lemon wedges and
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