You don’t have to be a master chef to create mouth-watering plant-based dishes. With just a few simple steps and easy-to-find ingredients, you can serve up meals that will have your friends and family begging for more.
Toast or bagels, with whatever you fancy! Try nut butter and banana, tomato and avocado or baked beans.
Scrambled tofu is a simple, hearty and delicious start to your day! It’s great flavoured with herbs and spices, onion and extra veggies. Or make it a full cook-up with veggie sausages, cooked tomatoes and hash browns.
Muesli or overnight oats. Pair with fruit and some coconut yogurt or nut milk.
Smoothies are a quick and easy, healthy and filling breakfast. Try bananas, berries, leafy greens and nut milk. For an extra dose of healthy nutrients add soaked chia or flax seeds or a scoop of hemp protein.
Try baked kumara or potato, stuffed full of veggies and topped with vegan aioli, hummus, herbs and spices.
You can't beat nachos! Especially when they're loaded with spicy beans, mushrooms and tomatoes, garnished with vegan cheese and guacamole.
A chickpea ‘tuna’ sandwich is great for an easy, protein-packed lunch. Drain and rinse a can of chickpeas. Mash the chickpeas and mix them with a little aioli, finely chopped onion and a dollop of mustard.
Bruschetta is simple and delicious to whip up. Place diced tomato and minced garlic on bread and sprinkle over some olive oil and salt, and toast under the grill.
Jazz up some instant noodles by adding veggies, tofu and soy sauce or miso paste.
Homemade soup can be a cheap, easy and nutritious meal. There’s also a variety of packet soups available in your local supermarket (check the ingredients to ensure they’re veggie stock based).
Pasta with sauce and seasonal veggies is a simple, quick and hearty meal that will satisfy the whole family. Try whizzing together cashews, basil, lemon juice and avocado for a healthy pesto sauce.
Coconut pumpkin curry is so simple to whip up. In a pan, fry onion, garlic and chopped pumpkin pieces until the onion is soft. Add a tablespoon of curry powder and sauté for 15 minutes. Add a can of drained and rinsed chickpeas and a can of coconut milk. Bring to the boil and simmer until the pumpkin is cooked through. Serve with steamed rice.
Stir-fried veggies, flavoured with grated ginger and soy sauce, served with steamed rice or noodles.
Lentil bolognaise is a simple, satisfying dish. Sauté garlic and onion in a pan, add grated apple and carrot. Drain a can of lentils and add to the pan along with canned tomatoes, dried or fresh basil or oregano and simmer until thick. Serve with spaghetti.
Hummus is an easy way to enjoy a healthy snack. Drain and rinse a can of chickpeas and place them in a food processor with garlic, lemon juice, olive oil, a spoonful of tahini (optional), salt and pepper. Serve with carrot, celery and cucumber sticks.
Bliss balls are super easy to make. Soak one cup of dates in boiling water for one hour. Place them in a food processor with two cups of rolled oats, three-quarters of a cup of desiccated coconut, one tablespoon of cacao powder and one tablespoon of your favourite nut butter. Roll into balls and enjoy!
Roasted nuts are delicious to snack on. Mix your favourite varieties in maple syrup and desiccated coconut. Place on a lined baking tray and in the oven heated to 150°C. Toast until lightly brown and crunchy. For a savoury option use or with olive oil, chilli, salt and pepper.
Popcorn is so cheap and easy to make at home. Replace butter with vegan margarine or coconut oil, and flavour with salt or cinnamon, or as desired.
Hell Pizza and Domino's Pizza both have a wide range of vegan pizzas, or you can create your own.
BurgerFuel offers vegan-friendly burgers with dairy-free cheese and vegan aioli. The soy thick shakes are delicious too!
Subway’s Veggie Patty and Veggie Delight® sandwiches are great with extra avocado and hummus.
St Pierre's Sushi make fantastic, fresh vegan options – and they’ll usually make dishes to order so that you can choose your favourite sushi fillings.
Both Z Energy and BP stock vegan pies, so you can treat yourself on a road trip.
Pita Pit offers plenty of vegan options if you’re craving a healthy pita, wrap or salad.
Take action to combat the climate emergency, contribute towards a kinder Aotearoa for animals, and follow in the footsteps of plant-powered athletes – what better way to kick off the new year?!
As a charity, SAFE is reliant on the support of caring people like you to carry out our valuable work. Every dollar goes towards providing education, undertaking research and campaigning for the benefit of all animals.