Eating a vegan diet for just eight weeks may reduce a person’s biological age and help them lose weight, according to the findings of a recent study.
This is likely welcome news to the growing number of people who are incorporating plant-based foods into their diet – either giving up animal products entirely, or just reducing them.
However, for many people used to classic ‘meat and two veg’ meals, it can be tricky to find inspiration for new vegan meals, and many believe that buying lots of expensive or unusual alternatives to their usual animal products is the only option.
But this is not the case: there are a whole range of tasty plant-based meals that can satisfy the palate of even the most ardent meat-lover, and a growing number of foodies creating inspiring recipes.
Here, FEMAIL shares some delicious vegan recipes, as well as information about the dishes from the creators behind them…
Giuseppe Federici is a digital creator and author of upcoming vegan cookbook Cooking with Nonna (pictured L-R: Giuseppe Federici; his nonna Marianna)
Among the foodies is Giuseppe Federici, a second-generation British Italian who comes from a long line of highly passionate food enthusiasts.
He shares his creations (often made in collaboration with his nonna Marianna) with his 594k Instagram fans and 340k TikTok followers.
Giuseppe, who has been crowned Digital Creator of the Year at the prestigious Fortnum and Mason Food and Drink Awards, has now authored a cookbook.
The tome, Cooking With Nonna, boasts a range of veganised Italian dishes, including fresh pasta and desserts among other traditional meals, shot by photographer and filmmaker David Loftus. It will be released on August 15.
Insalata Di Zucca Delica Arrosto (Roasted Delica Pumpkin Salad)
For the salad
400–500g Delica pumpkin (or butternut squash)
Olive oil, sea salt and black pepper
1 small red chilli
200g mixed radicchio leaves (red and white)
4 figs
50g roasted hazelnuts seeds from 1 small pomegranate (or 80g pack)
For the pomegranate dressing
50ml Moscatel vinegar (alternativelt, you can try substituting sherry vinegar)
50ml water
1⁄4 tsp salt
40g caster sugar
50g extra virgin olive oil
100ml pomegranate molasses or balsamic glaze
METHOD
Giuseppe Federici is a digital creator and author of upcoming vegan cookbook Cooking with Nonna (pictured L-R: Giuseppe Federici; his nonna Marianna)
(Serves 4)
Preheat the oven to 180°C fan/200°C.
Slice the pumpkin in half and scoop out the seeds. Cut the pumpkin into 2–4cm crescents.
Place on a lined baking tray, add a drizzle of olive oil and season with salt and black pepper. Combine everything together with your hands, then roast for 20 minutes, or until fork tender, flipping halfway.
Meanwhile, make the dressing: put the vinegar, water, salt and sugar into a bowl, then slowly pour in the oil while whisking until it emulsifies. Finally add the pomegranate molasses, and gently mix with a spoon.
Wash and dry the radicchio leaves. Quarter the figs and roughly chop the roasted hazelnuts. Put the radicchio into a large bowl and scatter over the figs, hazelnuts, pomegranate seeds and pumpkin slices.
Drizzle the salad with the pomegranate dressing, season with salt and pepper, and enjoy.
According to Giuseppe: ‘This refreshing yet comforting salad is made with one of my favourite salad leaves, radicchio.
‘It’s bursting with different flavours and textures and would work great before a plate of pasta!
‘I developed this recipe with Giovann Attard, head chef at one of my favourite Italian restaurants in London, Norma – where I did my first ever restaurant pop-up.’
‘
Ribollita ( Tuscan Bread Soup)
3 tbsp extra virgin olive oil, plus extra for drizzling
1 small white onion
2 stalks of celery
2 small carrots
4 cloves of garlic
1 tbsp tomato purée
1 tsp fennel seeds
1⁄2 tsp chilli flakes
1.2 litres vegetable stock, or 2 veg stock cubes
1 x 400g tin of chopped tomatoes
1 tbsp fresh rosemary, finely chopped
2 tbsp nutritional yeast
salt and black pepper
1 x 400g tin of cannellini beans
200g cavolo nero
150g Savoy cabbage or Chinese cabbage
125g stale crusty bread (a sourdough or ciabatta works best)
grated vegan Parmesan
This hearty dish – which is somewhere between a soup and a stew – is delicious, affordable, and nutritious
METHOD
(Serves 6)
Put the olive oil into a large casserole dish over a medium heat. Finely slice the onion, chop the celery and carrots, and add them to the pot.
Fry for 10–15 minutes on a medium-high heat until the onion is golden and the veg is all soft. Crush the garlic and add to the pan with the tomato purée, fennel seeds and chilli flakes. Continue to fry, while stirring, for a further 2 minutes.
If using veg stock cubes, dissolve them in 1.2 litres of hot water.
Pour the veg stock and chopped tomatoes into the pan, followed by the chopped rosemary and nutritional yeast. Season with salt and black pepper and leave to bubble and reduce for 25 minutes.
Meanwhile, drain and rinse the cannellini beans and add two- thirds of them to the soup.
Place the rest of the beans in a small bowl and, using the back of a fork, mash them into a paste. Stir this paste through the soup – this adds a creaminess and helps thicken it.
A ribollita is somewhere between a soup and a stew,’ says Giuseppe.
‘Originating in Tuscany but enjoyed all over Italy, this hearty one-pot dish is super nutritious, cheap to make and a great way of using up stale bread.
‘Traditionally you would put a leftover rind from a Parmesan in the soup, so I’ve added a touch of nutritional yeast to give it a hint of cheesy flavour.’
Another classic Italian dish, Tiramisu can be made without the animal products – and is still delicious
According to vegan foodie Giuseppe, Biscoff biscuits can be used as an alternative to lady fingers in tiramisu (pictured: Giuseppe, right, with his nonna, left)
300ml freshly brewed espresso (alternatively, you can use 300ml hot water mixed with 3 tbsp instant coffee instead of espresso if you’re feeling lazy)
400g vegan cream cheese
100g caster sugar
1 tbsp vanilla extract
1 tbsp maraschino liqueur (optional)
400ml plant-based double cream, whipped
500g Biscoff biscuits 1 tbsp cocoa powder
METHOD:
Prep your coffee. It’s best to use freshly brewed espresso coffee in a cafetière, but if you’re in a rush, you can use instant. You’ll need around 300ml.
In a separate bowl, add the cream cheese, sugar, vanilla and maraschino (if using) and whisk to combine. Then gently fold in the whipped cream using a spatula until all combined.
Dip each Biscoff biscuit in the coffee for no more than 1 second – just a quick dip in and out is enough, otherwise they will get too soggy. You may think it’s not long enough, but trust me – in and out! Make two layers of biscuits in the bottom of a dish roughly 27 x 20cm, and cover them with half the cream cheese mixture. Make another two layers of the dipped biscuits, and finally add a second layer of cream cheese mixture.
Cover with cling film and refrigerate for 2 hours minimum, but ideally overnight. Dust with cocoa powder and crumble over some crushed Biscoff biscuits just before serving.
Speaking about the recipe, Giuseppe said: ‘Hear me out! Vegan lady fingers are impossible to find, and ain’t nobody got time to make their own from scratch, so I thought why not use Biscoff biscuits?
‘They’re already coffee-flavoured, very accessible and accidentally vegan! This recipe uses whipped vegan double cream, but you can swap this out for 175g silken tofu to boost the protein.’
Vegan Lentil Sambar
Serves four
A Sambar (pictured) is a stew or chowder-type dish, typically found in South Indian and Sri Lankan cuisine
For the sambar
2 Tbsp vegetable oil
1 large red onion, thinly sliced
2 cloves garlic, chopped
1 inch piece ginger, grated
2 Tbsp desiccated coconut
1 tsp turmeric
Lime wedge (optional)
Dairy-free yoghurt (optional)
1 Tbsp garam masala (or curry powder)
50 ml tamarind paste
200 g red lentils
1 litre vegetable stock
200 ml coconut milk
1 stick cinnamon
0.50 lime, juice only
For the spiced oil
4 Tbsp vegetable oil
1 red onion, thinly sliced
1 Tbsp cumin seeds
2 tsp mustard seeds
1 fresh red chilli, sliced
METHOD
For the sambar, heat the oil in a large pan, set over a medium-low heat.
Add the onion and cook until softened and turning brown.
Then add the garlic, grated ginger and coconut, and stir to combine. Heat through till fragrant.
Add the turmeric, curry powder/garam masala, and tamarind.
Cook for 1 minute before adding the lentils, stock and coconut milk and bringing the mixture to the boil.
Reduce the heat, add the cinnamon stick and leave to simmer for 30 minutes.
While the sambar is simmering, prepare the spiced oil. Heat the oil in a small frying pan, set over a low heat.
Add the onion and fry for 10 minutes, stirring occasionally, until golden.
Stir in the cumin seeds, mustard seeds and chilli.
Cook for a few minutes until you hear the mustard seeds pop; then remove from the heat.
After simmering the sambar for 30 minutes, once the lentils have softened, pour over the lime juice, stir, and remove from the heat.
Spoon the spiced oil over the sambar. Serve alongside flatbread, chapatti or naan, with a wedge of lime and a dollop of yoghurt.
The sister website to lifestyle magazine Vegan Food & Living provided this Sambar recipe.
The site offers support to both those who are curious about trying out a vegan lifestyle, as well as those seeking to reduce their intake of animal products. It is also a handy resource for people looking to cater for vegan friends and family members.
As well as a large range of recipes, Vegan Food & Living shares new stories and long form content on numerous topics including nutrition and health, fashion, environmental issues, interviews with celebrities, and product reviews.
According to the outlet: ‘A sambar is a stew or chowder-type dish, typically found in South Indian and Sri Lankan cuisine.
‘It traditionally uses lentils, mixed vegetables, and spices. It’s often a vegan dish by default, but it can sometimes be made using dairy-based ghee.
‘This vegan lentil sambar has a warming heat to it, without being overpoweringly spicy, and the lentils make it a wholesome and nutritious dish.’
Aquafaba Chocolate Mousse
You don’t need animal products to make a delicious chocolate mousse – instead, try using aquafaba
100g dark chocolate
liquid from 1 x 400g tin chickpeas (aquafaba, about 130ml)
2½ tbsp sugar
1 tsp vanilla extract
pinch of salt
handful blueberries, to serve (optional)
METHOD:
Pour hot water into the pan until it’s about 3cm deep and bring to the boil. Reduce the heat to a simmer. Put a heatproof bowl on top of the pan, ensuring the water doesn’t touch the bottom.
Break 85g of the dark chocolate into the bowl and leave it to melt | Remove and leave to cool a little.
Pour the aquafaba into a large bowl and use the electric beater (a hand whisk won’t cut it this time) to whisk the liquid for 10–15 minutes – it will gradually firm up, as if by magic. Stop when the mixture makes stiff peaks if you lift out the beaters.
Gently fold in the melted chocolate, sugar, vanilla and salt using a large metal spoon or spatula, making sure you don’t beat out too much air.
Spoon the mousse into serving glasses or bowls and chill for 2 hours
Grate the remaining 15g chocolate. Dress the individual mousses with a handful of blueberries and a touch of grated chocolate just before servin
No plant-based recipe list would be complete without a dish or two created by BOSH!, the cookery duo once described as ‘the vegan Jamie Oliver’.
Viral vegan recipe creators and friends Henry Firth and Ian Theasby, run BOSH!, the biggest plant-based online channel in the world.
According to the pair’s website, more than half a billion people have viewed their recipes, and they have sold more than 1 million cookbooks worldwide.
In addition to creating online content and authoring a series of books, they also fronted ITV1 television programme Living on the Veg, sell a range of vegan products which is available in supermarkets including Asda and Tesco, and have collaborated with high street chain Costa Coffee to create a plant-based range.
Their recipe for chocolate mousse, which uses aquafaba in place of egg (water in which beans have been soaked – you can simply use the water from tins of chickpeas) comes from their classic 2018 cookbook BOSH!.
Buffalo cauliflower wings
1 large head of cauliflower
150g plain flour
300ml plant-based milk
2 tsp garlic powder
1 tsp onion powder
1 tsp ground cumin
1 tsp paprika
½ tsp salt
¼ tsp black pepper
100g panko breadcrumbs
120g dairy-free butter
200g buffalo hot sauce
For the ranch sauce
150g cashew nuts
150ml plant-based milk
1 tbsp lemon juice
2 tsp garlic powder
¾ tsp salt
¼ tsp black pepper
handful fresh parsley
4 chives
These Buffalo cauliflower wings created by vegan cookery duo BOSH! were one of the recipes included in the duo’s second cookbook, Bish Bash Bosh!
METHOD:
Preheat the oven to 180C/gas 4 and line 2 baking trays.
Add the cashew nuts to a small saucepan of boiling water on a high heat. Boil for 15 minutes, then strain and run under cold water to cool slightly. Meanwhile, break the cauliflower into florets and cut the stem into bitesized pieces.
Put the flour, plant-based milk, garlic powder, onion powder, cumin, paprika, salt and pepper into a bowl and whisk to a batter.
Pour the panko breadcrumbs into another bowl and rub them between your thumb and fingers to break into slightly smaller breadcrumbs.
Tip the cauliflower into the batter and toss to coat. Transfer to the bowl of breadcrumbs, a few pieces at a time, and toss gently until well coated. Spread the cauliflower pieces over the lined baking trays and bake for 20 minutes.
Meanwhile, melt the dairy-free butter in the microwave and stir in the hot sauce.
After 20 minutes, remove the tray from the oven, pour over the hot sauce and carefully roll the cauliflower around until the pieces are fully coated. Put the tray back in the oven for 20-25 minutes, until a sharp knife glides into the thickest parts of the cauliflower and the outsides are really golden brown and crispy. Remove from the oven.
While the cauliflower is cooking, put all the ingredients for the ranch sauce except for the herbs into a food processor or liquidiser and whiz for 1-2 minutes until smooth and creamy, then transfer to a serving bowl. Finely chop the parsley and chives and add most of them to the sauce, reserving a little for garnish.
Dish up the cauliflower wings on a serving plate while they’re still hot, sprinkled with the remaining herbs and the ranch dip on the side.
Another BOSH! classic, these cauliflower wings were one of the recipes included in the duo’s second cookbook, Bish Bash Bosh!
According to the pair: ‘One of our most popular recipes, these tasty wings are the perfect mix of sauce and spice.
‘Every time we have friends over we cook this and it blows their minds. The smooth cauliflower contrasts deliciously with the crunchy coating and, because they are baked, they are healthy, too.
‘That said, they have just the right amount of fat to make them feel a bit naughty! Great for a starter or sharing dish.’
Tofu Tacos
For the sour cream
120 g calcium-fortified soya yoghurt
1 lime, juiced
1 tsp nutritional yeast flakes
For the tacos
1 tsp smoked paprika
1 tsp ground cumin
1 tsp chilli powder
4 garlic cloves, crushed
Black pepper, to taste
1 tbsp rapeseed oil
1 x 400 g block of firm calcium-set tofu
1 x 400 g tin of kidney beans, washed and drained
1 x 400 g tin of chopped tomatoes
8 x taco shells
1 medium white onion, sliced
2 bell peppers, deseeded and sliced into strips
1 bunch of coriander, chopped
These tofu tacos contain calcium-set tofu and fortified soya yoghurt, which are ‘some of the richest calcium sources you can get from a plant-based diet’ according to The Vegan Society
METHOD
Serves four
For the sour cream mix the soya yoghurt, lime juice and nutritional yeast together.
Make a marinade for the tofu by mixing paprika, cumin and chilli powder, crushed garlic, black pepper and oil together. Take the block of tofu and remove excess water by patting it dry. Grate the tofu into the marinade, mix and coat well.
Heat a pan and fry the minced marinated tofu until browned. Drain and wash the kidney beans and add to the pan along with the chopped tomatoes and heat through.
In a separate pan, lightly fry the onions and peppers in oil.
Heat the tacos in a preheated oven for 5–6 minutes until warm and crisp.
Fill the tacos with the cooked mixture and top with peppers, onions, sour cream and chopped coriander.
A handy resource for anyone who has questions about the vegan lifestyle, whether they be about food, nutrition, or animal testing among others, is The Vegan Society.
According to the organisation, which provided this recipe for Tofu Tacos, calcium-set tofu and fortified soya yoghurt are ‘some of the richest calcium sources you can get from a plant-based diet’.
‘Consider adding smashed avocado or a chunky salsa for some extra veg,’ the Society added.
100 g white onion (~ 1 regular onion)
50 g red peanuts
1 large aubergine (~400 g)
400 g tomatoes
4 sprigs coriander for garnishing
1 tbsp oil
1 tsp black mustard seeds
5 fenugreek seeds (optional)
1 tsp cumin seeds
3 curry leaves (optional)
300 ml water
2 tsp coriander and cumin powder
1 tsp turmeric
½ teaspoon chilli flakes
10 g jaggery (optional)
100 ml vegan cream
Salt to taste
salad leaves, to serve, optional
1 x portion Guacamole (shop-bought or make own), to serve, optional
METHOD
Another veg-packed dish, this aubergine and peanut curry can be served alongside rice, roti, vegan naan, or simply enjoyed on its own
Peel the onion and finely dice it into pieces smaller than 3mm across. Roughly crush the whole peanuts using a pestle and mortar.
Wash the aubergine. You can check if the aubergine is bitter at this stage by tasting a small piece, including some of the skin. If it tastes bitter, try to find a new one. Then halve the aubergine, leaving the crown on. While firmly holding the crown, slit the aubergine into three equal parts and then chop it into approximately ½-inch wide pieces. Store the aubergine pieces in a bowl of water to prevent them turning brown.
Roughly chop the tomatoes and pulp them using a blender or hand-blender. Finely chop both the leaves and stalks of the coriander sprigs.
Add the oil to a large frying pan which has a lid, or something suitable to cover it later on. Heat the oil on medium heat. To the heated oil, add the mustard, fenugreek and cumin seeds. When the mustard seeds sizzle, immediately add the curry leaves, diced onions and crushed peanuts. Cook on medium heat until the onions soften and the peanuts become a toasted golden colour.
Drain the water from the stored aubergine pieces and add the aubergine to the pan. Add 200 ml fresh water. Cover the pan and leave to cook on medium heat until the aubergine (including skin) is soft. This could take several minutes. Check if the pieces are soft enough by seeing if a sharp knife can easily pierce the skin and flesh.
Add the pulped tomatoes, coriander and cumin powder, turmeric, chilli flakes and jaggery (optional). Leave to simmer until the tomatoes are cooked, then mix in the vegan cream. You can add the remaining 100 ml water if the curry is becoming too dry.
Taste the curry and add salt. Garnish it with finely chopped coriander, and serve hot.
This curry recipe, created by Nishma Shah, is delicious on its own or served with plain rice, roti or vegan naan.
It contains an ingredient called jaggery, which is an unrefined sugar found in some health food stores or Indian grocers.
You can substitute it with dark brown, demerara or muscovado sugar.
Peach Cobbler
2 x 410g tins sliced peaches in juice, drained
100g light brown sugar
1 tsp ground ginger
150g plain flour
1 tsp baking powder
1/2 tsp ground cinnamon
80g vegan butter or spread (plus you will need a little bit extra just for greasing)
4 tbsp soy milk
Pinch of salt
This peach cobbler has been described as ‘Summer in a bowl’ by The Vegan Society, which provided the recipe
METHOD:
Serves four
Heat the oven to 180°C/160°C fan/gas mark 4. Grease an approx 24 cm round baking dish with a little vegan spread, then lay the drained peach slices in the base. Sprinkle with 2 tbsp of the sugar and the ground ginger, mix and set aside.
Place the flour, remaining sugar, baking powder, cinnamon and a pinch of salt in a bowl. Stir to combine, then add the vegan butter or spread, rub it in using your fingertips until the mixture resembles breadcrumbs and no lumps of fat remain. Add the soy milk and stir to make a thick but scoopable dough.
Spoon the dough in dollops on top of the peaches, creating a good covering, but leave some gaps for the dough to spread into. Bake for 30 minutes, until golden and bubbling.
Serve and enjoy!
According to The Vegan Society, its peach cobbler recipe is ‘Summer in a bowl!’.
The organisation added: ‘Supermarket desserts can be expensive, but this makes for a perfect mixture of sweet and crunchy and can be easily put together with minimum cost and effort.’
For the lemon possets
600g silken tofu
Zest and juice of 2 lemons
120ml agave nectar
4 tbsp coconut oil, melted
1 tsp vanilla extract
A few fresh raspberries, to serve
1 tbsp icing sugar, to serve
For the shortbread biscuits
200g vegan margarine
125g icing sugar
310g plain flour
1 tbsp corn flour mixed with 2 tbsp cold water
2 tsp vanilla extract
1 tbsp dairy-free milk, if needed
This decadent Summer desert includes a creamy lemon pudding, paired perfectly with seweet shortbread biscuits
METHOD
For the lemon possets:
Blend all the ingredients, except the raspberries and icing sugar, together in a food processor until smooth.
Divide the mixture equally between 4 glasses and chill for at least an hour or overnight.
To serve, top with fresh raspberries, a sprinkling of icing sugar and 2 shortbread biscuits (see recipe below).
For the shortbread biscuits:
Preheat the oven to 180C and line two baking trays with baking paper.
Mix the vegan margarine and icing sugar together in a large bowl.
Add the rest of the ingredients, except the dairy-free milk.
If the mixture is too stiff, add the dairy-free milk to help thin it out until you have a soft but firm mixture.
Transfer to a piping bag with a large star nozzle. Pipe the mixture into small circular spirals.
Starting from the outside, working your way in. Try and keep them all the same size. Bake for approx 12-15 minutes until lightly golden.
Leave to cool completely.
This indulgent dessert features ultra creamy lemon puddings with sweet, crumbly shortbread cookies – which are perfect for dipping.