Some days call for light, uncomplicated vegan meals.
A lower-energy meal may suit particular circumstances, depending on your schedule, activity, performance or body-composition goals.
In posts such as Protein-rich vegetarian menu and Vegetarian snacks you will find varied, enjoyable ideas.
Today we focus on lighter plant-based dishes.
Veganism is more than avoiding meat, and a well-planned vegan diet can support performance with a wide range of flavours, textures and nutrients.
Here are 7 ideas. Note that the final recipe in the original includes dairy cheese: choose a suitable plant-based alternative to make that version vegan.
Steamed artichokes and potatoes with peas, onion and parsley
Ingredients:
- Artichokes 100 g (two or three hearts )
- Potato 100 g (half)
- Frozen peas 30 g (half cup)
- Onion 30 g
- Extra virgin olive oil 5g (dessertspoon)
- Parsley 1g (to taste)
- Salt 1 g (one pinch)
Method:
- Trim the artichoke stems, tough base and outer leaves. Quarter and remove the fuzzy choke.
- Sauté onion and peas in a little oil and salt.
- Steam or microwave the artichokes and chopped potatoes in a suitable steamer for 5–10 minutes, or until tender.
- Serve with the sautéed vegetables, chopped parsley and salt to taste.
Kcal: 200 kcal (with these quantities)
Protein: 14% of calories
Carbohydrates: 64% of calories
Fat: 22% of calories
Steaming potatoes and artichokes can help retain nutrients that would otherwise leach into discarded cooking water.
Courgette noodle, potato and rosemary soup
Ingredients:
- Courgette – 150g (Half)
- Onion – 70g (a small one)
- Potato – 70g (Half)
- Curry powder – 3g (half a teaspoon)
- Olive oil – 5g (small spoonful)
- Garlic – 1g (half a clove)
- Rosemary – 3g (to taste)
- Salt – 1g (one pinch)
Method:
- Thinly slice the onion.
- Spiralise the courgette or cut into fine ribbons with a knife.
- Peel the potato and cut partway through each piece, then break it off. The rough edges release starch to thicken the broth.
- Brown the onion, add crushed garlic and briefly stir in curry powder.
- Cover with water and bring to the boil. Add potato and reduce to a gentle simmer.
- After 15–20 minutes, when the potato is tender and the broth has developed, add the courgette noodles.
- Cook briefly, then remove from the heat and add rosemary and salt.
- Serve in a bowl.
Kcal: 174 Kcal (with these quantities)
Protein: 11% of calories
Carbohydrates: 57% of calories
Fat: 31% of calories
Potatoes provide starch, a complex carbohydrate. Some starch becomes resistant to digestion, especially after cooking and cooling, and can support the gut microbiota. Breaking potato pieces creates rough edges that release starch and thicken broth without a separate thickener.
Potato salad with onion, gherkins, capers and rosemary
Ingredients:
- Potato – 150g (one)
- Gherkins – 50 g (7 or 8 pieces)
- Capers – 40 g (two tablespoons)
- Olive oil – 5 g (dessertspoon)
- Onion – 40g (half)
- Rosemary – 2g (to taste)
- Salt – 1 g (one pinch)
Method:
- Preheat the oven to 200°C.
- While the oven heats, wash the potatoes and wrap in foil.
- Roast for around 20 minutes, or longer according to size, until cooked through.
- Finely chop the gherkins, trim and slice the spring onion and chop the capers.
- Remove the potatoes and let them cool slightly.
- Combine all the ingredients.
- Season with salt, pepper and a little rosemary.
Kcal: 190 kcal (with these quantities)
Protein: 11% of calories
Carbohydrates: 61% of calories
Fat: 28% of calories
Baking potatoes in foil retains moisture and avoids nutrients leaching into cooking water. It can give these lighter dishes a moist, tender texture; no cooking method preserves every nutrient perfectly.
Vietnamese-style rolls with soya sauce
Ingredients:
- Rice paper – 30 g (one sheet)
- Cucumber – 30 g (half)
- Carrot – 30g (a small one)
- Avocado – 20g (a quarter)
- Red cabbage – 30g (a few leaves)
- Spinach – 20g (a few leaves)
- Fresh mint – 1 g (one sprig)
- Soya sauce – 10 g (a tablespoon)
- Lemon – 5g (a dessertspoon)
Method:
- Cut the vegetables into fine strips and season to taste.
- Soften the rice-paper sheets in water.
- Lay a softened sheet on a flat plate.
- Place the vegetables in the centre.
- Add a spoonful of soya sauce.
- Fold in the top and bottom, then the sides, rolling gently but firmly into a compact parcel.
- Serve with more soya sauce for dipping if desired.
Kcal: 175 kcal (with these quantities)
Protein: 7% of calories
Carbohydrates: 78% of calories
Fat: 15% of calories
Rice-paper wrappers are common in Asian cooking, used softened or fried. They are often naturally gluten-free, but people with coeliac disease should check ingredients, the soya sauce and cross-contact risks.
They can hold a variety of raw vegetables, increasing the range of vitamins, minerals and plant compounds in a meal.
Roasted vegetables
Ingredients:
- Aubergine – 100 g (half)
- Plum tomatoes – 150g (two)
- Red pepper – 50 g ( a quarter)
- Yellow pepper – 50 g (a quarter)
- Olive oil – 8g (tablespoon)
- Thyme – 5 g (to taste)
- Salt – 2g (one pinch)
Method:
- Preheat the oven to 180°C.
- Cut aubergine into finger-thick slices, peppers into rings or strips, and tomatoes in half.
- Place on a tray with a little olive oil, thyme and salt.
- Bake at 180°C for 15–20 minutes or until tender.
Kcal: 181 kcal (with these quantities)
Protein: 9% of calories
Carbohydrates: 46% of calories
Fat: 45% of calories
The aubergine contains natural glycoalkaloids and other compounds associated with bitterness. Ordinary culinary portions are different from concentrated exposure. Cooking improves texture and flavour, but should not be described as a guarantee that every glycoalkaloid is removed.
Vegetable broth with miso, kombu and tofu
Ingredients:
- Firm tofu – 55g (a third of the block)
- Leek – 60g (half)
- Tomato – 30 g (half)
- Onion – 20 g (a quarter)
- Carrot – 30g (half)
- Kombu seaweed – 20 g (two or three leaves)
- Olive oil – 5g (dessertspoon)
- Miso – 10g (a tablespoon)
- Water – 300 g (two glasses)
- Chives – 10g
Method:
- Heat a little oil in a saucepan and add onion.
- Once golden, add tomato, carrot, leek and water, then simmer until the vegetables are cooked.
- Remove a little broth, dissolve the miso in it and set aside.
- Strain the remaining broth to use for cooking.
- Bring the broth to the boil and add kombu for about 5 minutes or as directed on the packet. Kombu can contain very high, variable iodine levels: the original ingredient quantity is not a routine daily recommendation, and individual suitability matters.
- Dice the tofu and add to heat through.
- Finally, stir in the reserved miso broth.
- Serve in a bowl.
- Finish with chopped chives.
Kcal: 199 kcal (with these quantities)
Protein: 22% of calories
Carbohydrates: 44% of calories
Fat: 33% of calories
Miso is a fermented soya paste made with salt. It contributes flavour and some nutrients, but can be high in sodium. Seaweed composition also varies, including sodium and iodine content.
Cauliflower and apple soup
Ingredients:
- Cauliflower – 150 g (half, without the stalk)
- Onion – 30g (half)
- Apple -50 g (half)
- Vegetable stock – 150 g (one glass)
- Olive oil – 3g (dessertspoon)
- Parmesan cheese – 10g
- Parsley – 1g (one sprig)
- Salt – 1 g (one pinch)
- Paprika – 1 g (one pinch)
Method:
- Trim the cauliflower, cut into medium pieces, wash and drain.
- Heat oil over medium heat and add chopped onion.
- Peel and chop the apple and add to the pan.
- Add cauliflower and stir for 5 minutes. Remove a few florets to garnish, cooking them until tender if needed.
- Add vegetable stock and cover.
- Simmer over medium heat for 20–25 minutes.
- Once tender, add the cheese and blend. Use a suitable plant-based cheese alternative for a vegan version.
- Serve topped with the reserved cauliflower florets.
- Sprinkle with chopped fresh parsley.
- Add salt and paprika to taste and enjoy!
Kcal: 199 kcal (with these quantities)
Protein: 20% of calories
Carbohydrates: 39% of calories
Fat: 41% of calories
Alongside vitamin C, cauliflower supplies vitamin K, which supports normal blood clotting and bone-related functions.
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For more lighter plant-based recipes and help improving your diet, explore our online nutritionist service. We adapt the plan to your lifestyle, dietary choices and goals to support performance.
