Try Vegan: 7 day meal plan – Day 7


Hearty Pancakes

½ c plain flour
½ c wholemeal flour
½ c quick oats
3 ½ tsp baking powder
½ tsp salt
1 tbsp sugar
1 1/4 c non-dairy milk
¼ c neutral-tasting oil, plus more for frying
1 tsp vanilla
Maple syrup, for serving

Preheat a skillet or griddle to medium heat. Mix the dry ingredients together in a large bowl. Make a well in the centre, and add wet ingredients. Stir just until combined, lumpiness is to be expected. Add a little oil to the pan, then, using a greased 1/3 c measuring cup, scoop out some batter on to the hot griddle leaving space between each cake to manoeuvre a spatula. When the edges are dry (there won’t be many bubbles on the surface because the batter is so thick), flip the cakes. The second side should cook faster, about 2-3 minutes.


Quick sprout salad
Recipe from

1 container mixed bean sprouts (you can usually find this near the bagged lettuce at the supermarket)
1 avocado, cut into chunks
large handful of brazil nuts or almonds
juice of 1 lemon
1 tbsp olive oil
salt and ground pepper to taste
Optional accompaniment – a few slices of baguette

Combine all ingredients. Goes nicely piled on slices of baguette, or just alone.


Tempeh and potato tacos

1 tsp chili seasoning
1 tsp smoked paprika
1/2 tsp ground cumin
1/4 tsp ground coriander
pinch of oregano
pinch of thyme
pinch of cinnamon
1 tbsp olive oil
150 g waxy potatoes, cut in 1 cm dice
1 small red onion, diced
2 cloves garlic, minced
1/2 red capsicum, diced
1/2 packet tempeh
4 tortillas
guacamole or sliced avocado
shredded lettuce

Combine spices in a small bowl and set aside. Crumble tempeh into bite-sized pieces and set aside. Heat oil over medium-high heat in skillet. When hot, add potatoes and sauté 5 minutes, stirring occasionally. Add red onion and garlic. Sauté an additional 5 minutes, stirring occasionally, until onion is tender and potatoes are lightly browned. Add red pepper and sauté 3 minutes until all vegetables are tender. Add tempeh and spice mix and stir well to evenly distribute the spices. Sauté 3 minutes to heat through. Serve with tortillas, lettuce, and guacamole.


Tempeh is a fermented soybean cake that originated in Indonesia. It has a different texture and flavour to tofu, described by some as “earthy” or “nutty.” It makes an excellent substitute for mince when crumbled. Tonzu brand is available in some supermarkets.