The Diminishing Vegan

Veganism and Weight Loss

Category: Lunch

Carrot, Ginger and Turmeric Soup – Slimming World Friendly

I’ve never been a huge soup fan, it has never left me feeling full, and having it as a main meal just feels a little disappointing to me (apologies to those that love soup!).

However, it is a low calorie way of getting in a lot of your daily vitamins, and I have learned that if I have it before a meal, it’s a good way of adding to the fullness of the meal with little calories.

Weekly, I have been alternating between two soups, my quick miso soup and this carrot, ginger and turmeric soup. This soup takes a little longer to make, but it has lovely warming spices in it, and is high in beta-carotene.

Carrot, Ginger and Turmeric Soup

Carrot, Ginger and Turmeric Soup

Low calorie, warming soup.
Prep Time5 mins
Cook Time25 mins
Course: Side Dish
Keyword: Soup, Vegan
Servings: 5 people
Calories: 75kcal

Ingredients

  • 1 Onion White, Chopped
  • 750 g Carrots Peeled and Chopped
  • 2 stalks Celery
  • 1 Bay Leaf
  • 5 cm Ginger Root 1.5 tbsp pre minced Ginger
  • 2 tsp Turmeric
  • 1 tsp Smoked Paprika
  • 1/2 tsp Cumin Ground
  • 2 Garlic Cloves
  • 1 litre Vegetable Stock

Instructions

  • Water sautee onion, celery, carrots and a bay leaf for 10 minutes until all begin to soften.
  • Add ginger, turmeric, smoked paprika, cumin and garlic. Mix well and cook for another 5 minutes.
  • Add stock and bring to the boil. Reduce to a simmer and cook for around 15 minutes until carrots have softened.
  • Remove the bay leaf. Use a blender or hand blender to break carrots up. Add salt and pepper to taste.

On the weeks that I have this soup, I take a cup of it with me to work and have it as the first part of my lunch, with my meal prepped lunch around 30 minutes to an hour later. Syn wise, this is free, so suitable for the slimming world fans out there.

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Vegan Meal Prep Lunch – Slimming World Friendly

As I’ve mentioned previously, I’ve been meal prepping my lunch for a while now. I work 9 – 5 outside of my home, and one of the main keys to me losing weight is organisation and planning.

It isn’t particularly exciting, but planning and preparing at the weekend for the week ahead gives me more time during the week for other things I’d like to get done, ensures I eat healthily, and is way cheaper than buying lunch at work every day.

My lunches can differ slightly from week to week, but generally follow a similar pattern, a grain, legumes and vegetables in measured out portions in a tub. I take the opportunity to make lunch my most nutritious and calorie dense meal of the day, and also make sure I’m fitting in the most important herbs and spices for weight loss and health. Added to my meal prepped salad, I have a cup of soup (miso usually) and a piece of fruit in the afternoon. All in, this totals around 500 – 600 calories, which is pretty weighty for that time of day, but as it is all plants I find it doesn’t weigh you down, and make you tired the way that processed rubbish can.

Vegan Meal Prep – Lunch

Vegan Meal Prep - Lunch

Grains Mix

  • 150g Wholewheat Cous Cous
  • 120g Quinoa
  • 3 tablespoons of ground flaxseed
  • 1 tsp chia seeds

Vegetables and Chickpeas

  • Vegan Meal Prep - Lunch1 onion
  • 2 carrots
  • 2 celery sticks
  • 6 mushrooms
  • 4 cloves of garlic
  • 1 red pepper
  • 1 tin of chickpeas
  • 3 handfuls of spinach
  • Vegan Meal Prep - LunchSteamed Kale
  • 1tsp Cumin
  • 1tsp Nigella Seeds
  • 1tsp Turmeric
  • 1tsp Cayenne Pepper
  • 1tsp Garlic Powder

Salad

  • Lettuce
  • Spinach
  • Tomato
  • Cucumber

Toppings

  • Houmous
  • Kimchi
  • Sriracha

There are a lot of flavours in this meal prepped lunch, and some may not like this. But I really try my hardest to eat many different colours and vitamins, while being flavourful. I don’t use all of these every week, often my ingredients are based on what is leftover in the fridge, but this is a pretty standard representation. 

To cook, I boil the cous cous and quinoa separately, while quickly steaming the kale. These all get added to a big bowl, with the flaxseed and chia.

Then for the vegetables I water sautee these, onions first, then garlic, then everything else until softer. They all still have a bit of a bite though, nothing is overly cooked. When I add the chickpeas, I add the spices and cook for around 5 minutes. Lastly I add the spinach and mix it through until it’s wilted. I cook all of this, it takes around 30 minutes to make this, the soup and some of my husbands lunches. I layer it in a specific way to keep the salad fresh all week. 

  • Salad 
  • Grains/Beans mix – protects the salad from getting wilted
  • Kimchi/Houmous and Sriracha – to mix in on the day

Vegan Meal Prep - Lunch

There are so many flavours in this, and there are so many combinations you can do, its difficult to get bored. I also quite enjoy eating the same thing every day. I think we put too much emphasis on variety, and this could be a reason that contributes to our continual drive for more fatty/salty/sugary foods. Even though I’m regularly eating this, I never feel bored with it, and I will continue to have my vegan meal prep lunch, if not increase the amount of meal prepping I do over time. 

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Quick Miso Soup

I visited Yo Sushi with my daughter about a month ago, and it was the first time I’ve actually sat in the restaurant to eat. I realised that they actually have a ton of vegan options! I’d had a few takeaway things from there but there seems to be more choice if you sit in. One of the things we had was a cup of miso soup. I’d never had it before and the umami taste of the miso was just delicious, and it was very low in calories.

The following weekend I was clearing out my fridge and I found some miso I had bought, then wasn’t sure what to do with it. Now I knew! Not only is it delicious, but this quick miso soup takes less than 15 minutes to prepare, so don’t take up a lot of time. I’m not sure this recipe is 100% traditional, but it’s a good way of using green veggies. I’ve used a few different variations but all have been good.

Now I make this soup once every couple of weeks on Sundays and have enough for five servings in the fridge. I take a cup with me to work and have it before I start my main lunch. It tastes delicious, is full of green vegetables, and helps fill me up a little before starting my meal prepped cous cous salad.

Quick Miso Soup

A delicious quick miso soup recipe
Prep Time5 mins
Cook Time15 mins
Servings: 5 people
Calories: 60kcal

Ingredients

  • 1 1/2 Litre Vegetable Stock
  • 2 Sheets Nori
  • 1 Cup Spring Greens Have also used cabbage and leek
  • 1/2 Cup Spring Onions
  • 1/3 Block Firm tofu Pressed
  • 4 Tbsp White Miso

Instructions

  • In a large pot, bring your stock to simmering. Break the nori sheets up and add. Simmer for 5 minutes .
  • While this is cooking, put miso in a small bowl with enough hot water to mix with it. Mix with a whisk to get out the lumps. The mixture should be fairly smooth.
  • Add chopped green vegetables and tofu and simmer for another 5 minutes.
  • Turn off the heat and mix the miso mixture through.

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Vegan gram flour mini quiches

Quiche is something I used to take a notion for, I would stuff my face on it, feel sick and not eat it again for months. This recipe made 8 muffin tin size quiches, which are handy for lunch boxes for kids (and adults!). While not exactly egg like in texture, they are nice tasting, I always find the garlic powder makes them taste eggy. Another addition could be black salt which I believe has an egg taste, although I can never find it! If anyone knows anywhere easy to find it in the UK let me know in the comments.

Vegan gram flour mini quiches

Vegan Mini Quiches

Mini quiche alternative made from chickpea (gram) flour
Prep Time15 mins
Cook Time25 mins
Servings: 8 Muffins
Calories: 100kcal
Author: Fiona

Ingredients

  • 150 g Gram Flour
  • 1 tbsp Nutritional Yeast
  • 1 tsp Garlic Powder
  • 1.5 cups Water
  • Lightly Sauteed Vegetables I used onions, peppers and tomatoes
  • Soft Vegan Cheese
  • Vegan Margarine Flora Buttery/Vitalite etc
  • Salt and Pepper

Instructions

  • Mix the gram flour with nutritional yeast, garlic powder, salt and pepper, water and any other herbs you want to add. Whisk until smooth.
  • Use the margarine to grease the edges of the muffin tin. Add a little of the quiche mix to the tin. Layer with a little cheese, then vegetables, then more quiche mix to cover.
  • Cook for around 25 minutes in a 180 degrees celsius oven.

Vegan gram flour mini quiches

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Smoothies | Breakfast

I’ve recently taken to having smoothies to break my fast. Smoothies are something that previously I was never a fan of, I didn’t like drinking my calories, the smoothies in the shop seemed to be full of sugar, I just had an all round bad impression of them.

My opinion began to change when I listened to Michael Greger and Jami Dulaney’s respective podcasts (found here and here and also on any major podcast player you have). I really respect these two doctors (one a nutrition doctor and the other a cardiologist) and find pretty much most things they say sensible, well researched and I do try to follow their advice in my diet.

Now, some people are against smoothies, but both of them recommend them, in the occasion where you have having whole fruits and vegetables and not juiced, as when juiced the fibre is lost. They both agree they are a delicious and easy way to easily increase your intake of fruit and vegetables, so recently I’ve been giving them a whirl, especially the green variety.

My smoothies are around 350 – 400 calories a go, not a small amount, but they allow me to break my 18 hour fast with a nutrient dense tasty drink. What do I use in my smoothies?

  • Bananas
  • Mangos
  • Frozen Berries (strawberries/blueberries/raspberries/blackberries)
  • Spinach
  • Kale
  • Oranges
  • Apples
  • Kale
  • Cucumber
  • Carrot
  • Vegan Yoghurt
  • Almond/Rice Milk
  • Flax Seeds
  • Chia Seeds

Not all at once of course, this week I have been having 2 bananas, 1 apple, 2 large handfuls of spinach, yoghurt, almond milk, chia seeds and ice. I use my nutri-ninja and pulse for a minute or two getting it really nice and smooth. I don’t use any artificial sweeteners as it is sweet enough already.

Vegan Smoothies - Green Smoothie

For the moment at least I am going to keep having these on a daily basis, I feel they are helping my weight loss (7 pounds off in 3 weeks, 56.5 overall), taste good, are great for me, it’s win win win! What combinations do you use in your smoothie? Are there any good flavours I’m missing out on?

Remember you can find me on InstagramFacebookTwitterMy Fitness Pal and Fitbit. Add me on any or all, I love new friends on all social media for support and updates from me!

Vegan Pea Soup

I’ve been feeling the soup vibe recently which is unusual for me as I’m generally not a soup-y person, not sure if it is the rubbish weather or just the time of year but yeah, soup has been getting made every weekend. Last weekend I thought I would try a new type for me. I like peas, but can’t remember every trying them as a soup. This recipe serves 3 good sized or 4 smaller sized portions. I’ve not tried freezing it but I would guess it should be fine.

Vegan Pea Soup

Pea Soup

Quick and Easy Pea Soup
Servings: 3

Ingredients

  • 1 Onion
  • 1 tbsp Vegan Margarine
  • 800 ml Vegetable Stock
  • 250 g Frozen Peas
  • 100 ml Rice/Soya/Nut Milk
  • 1 tsp Cornflour
  • 1 tsp Chives
  • 1 tsp Tarragon

Instructions

  • Chop the onion and sautee in a little water.
  • Add flour and stir for a minute or two until really well mixed. Take off heat and add 2 ladles of stock. Whisk until smooth.
  • Add remaining stock and return to heat. Add peas and simmer for 5 minutes.
  • Mix milk with cornflour and pour slowly into soup, reheat until almost boiling.
  • Liquidise with a hand blender/in a blender. Add seasoning.

That’s it! Quick and easy (and tasty!) soup. I forgot to take a picture of just the soup but took one with a sheese and tomato bagel too.

Vegan Pea Soup

If you can’t tell from the recipe I am trying to avoid oil, it really is empty calories, I’ve never used a huge amount but in all honesty I feel with my real push to lose weight it is just empty nothing calories. I was down 5 pounds this week (whoop!) so I am really trying to keep my focus. This oil free recipe is around 100 calories a serving so barely anything. It’s not the most filling but it is delicious!

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Vegan Minestrone Soup | Slimming World

I was at a different slimming world group this week, usually I go on a Wednesday but this week I couldn’t make it so went on Saturday and while there the usual soup discussion happened. I overheard people speaking about accidentally vegan minestrone soup which was nice so thought I would give it a go. They were using pre-prepared veg which had to be synned, I don’t like synning things like veg so thought I would just knock together some soup with what I had. This is syn free and delicious.

Vegan Minestrone Soup

Ingredients

  • 1 Onion
  • 3 Carrots
  • 3 Stalks of Celery
  • 3 Cloves of Garlic
  • 1 tin of Chopped Tomatoes
  • 1 litre of Veg Stock
  • 100g Wholewheat Spaghetti broken up
  • 3 pickled onions
  • Balsamic Vinegar
  • Italian Herbs
  • Salt and Pepper

Method

Sautee onion and garlic for two minutes. Add chopped carrots and Celery and a little water and cook for another 5 minutes until beginning to soften. Add chopped tomatoes, picked onions, balsamic vinegar, veg stock, herbs and seasoning. Simmer for at least 30 minutes.

I cooked the pasta separate as my husband didn’t want any in it for around 10 minutes. I blended most of the soup, served my husbands, then mixed the pasta into the rest of the soup. There was enough for around 3 – 4 decent sized servings.

Vegan Minestrone Soup

I’m not sure the picture does it justice but it really was a tasty soup. I can be a bit hit and miss with soups but I will 100% be making this one again, I think the addition of the balsamic vinegar and picked onions gave it a bit of a nice kick.

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