VEGAN RECIPES FOR TOM

Sweet Potato and Chick Pea Curry (6 servings)

 1 white onion, chopped.
 1 -2teaspoon oil
 2tablespoons curry powder
 1tablespoon cumin
 1teaspoon cinnamon
 Large handful of fresh spinach,
 2large sweet potatoes, diced
 1(14 1/2 ounce) can chickpeas, rinsed and drained
 1 ⁄2cup water

 1 can diced tomatoes

 basmati rice or brown rice, for serving

1. Saute onions in oil, until soft.

2. Add sweet potato, cook for a few mins.
3. Add chickpeas, spices, water and chopped tomatoes. Mix together.
4. Simmer for about 20 mins until it starts to thicken.
5. A few mins before serving add the spinach.
6. Serve with rice.
TOTAL TIME: 30 mins. MAKES: 6 servings.

Vegan Chili (6 servings)

 1 tablespoon olive oil

 1 medium white onion, diced
 1 cup shredded carrots
 3 garlic cloves, minced
 2 tablespoons chili powder
 1 tablespoon ground cumin
 2 can chopped tomatoes
 1 can kidney beans, drained and rinsed
 1 cans black beans, drained and rinsed
 Salt to taste
 Serve with Rice/ Tortilla Chips

1. Saute onion and garlic in oil.

2. Add carrots and all beans.
3. Coat in spices.
4. Add chopped tomatoes. If too thick add some water.
 5. Season and simmer for 20-30 mins.

Coconut and Chickpea Dhaal (6 servings)

 250g (8oz) red lentils

 1 tbsp vegetable oil
 1 onion, chopped
 1 garlic clove, crushed
 45ml (3tbsp) tikka curry paste
 1 x 400g tin chickpeas, drained and rinsed
 1 x 400g tin reduced fat coconut milk
 200g (7oz) spinach
 1 lemon, juiced
 2 x packs plain naan

1. Rinse and drain the lentils.

2. Heat the oil in a large pan and fry the onion and garlic for a minute over a high
heat. Stir in 3 tbsp curry paste and sizzle for another minute, then add the
rinsed lentils and 1 tin chickpeas.
3. Pour in the coconut milk, then fill the tin with water and add that, too.
4. Bring to the boil and cook for about 30 minutes until the lentils are just done.
5. Stir in the spinach to wilt, season and add the lemon juice. Serve with plain
naan.

Breakfast:

- Toast + Jam
- Porridge + Protein Powder + brown sugar.
- - Protein shake (protein powder, milk, frozen berries)
SHOPPING LIST: (prices from tesco – more expensive than aldi)

WHITE ONIONS £0.65

OLIVE OIL £3.60 (1L)
CURRY POWDER £1.00
SPINACH £1.00
SWEET POTATOES £1.00
CAN OF CHICKPEAS £0.50 x3
CAN OF BLACK BEANS £0.50
CAN OF KIDNEY BEANS £0.50
CANNED TOMATOES £0.31
WHITE RICE £0.50
CARROTS £0.45
GARLIC £0.89
RED LENTILS £1.15
TIKKA MASALA SAUCE £0.75
LEMONS £0.35
NAAN BREAD £1.00
CAN OF COCONUT MILK £0.95
FROZEN BERRIES £2.00
JAM £0.75
BREAD £0.50
4 PINTS MILK £1.00
EGGS X15 £1.25

TOTAL: £23.67

Protein Powder – Bulk Powders. 1kg = £15.00

https://www.bulkpowders.co.uk/pure-whey-protein.html