Delicious meals using ingredients from your pantry.

Recipes

 

Vegan Mediterranean Quinoa Salad with Chickpeas

Vegan Mediterranean Quinoa Salad with Chickpeas

This tasty vegan Mediterranean Quinoa Salad is made with chickpeas for a superb high-protein side dish, salad or full meal. Enjoy with fresh lemon juice! Again, there is no limit on what else you could add. Prep Time: 15 minutes Cook Time: 20 minutes Total Time: 35...

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Vegan Macaroni Salad

Vegan Macaroni Salad

10 ingredients and 20 minutes to make, this pasta salad is the perfect side dish for any BBQ, picnic, or potluck. We have adapted this recipe from a wonderful site: it doesn’t taste like chicken. You can pretty much add anything you like to this...

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Lemon, Garlic and Broccoli Pasta

Lemon, Garlic and Broccoli Pasta

Ingredients2 1/2 cups Penne Pasta 1 head broccoli, cut into florets 2 tablespoons olive oil 4 cloves garlic, minced 1 lemon, zested 2 tablespoons lemon juice 1 teaspoon salt 1/2 teaspoon crushed red pepper flakes 3 tablespoons sliced or slivered almonds 2 tablespoons...

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Herbed Potato Salad

Herbed Potato Salad

IngredientsServes 6 6 x large agria potatoes Potato dressing: 2 cups cashews 1 cup water 1 handful dill 1 handful parsley 1 handful mint leaves 1/2 cup nooch 2 x garlic cloves 1/2 cup extra virgin olive oil 1 Tbs Dijon mustard 2 Tbs vegan Worcestershire sauce 1 Tbs...

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Easy Guacamole Salad

Easy Guacamole Salad

Summer is fast approaching, so it’s time to get out some good salad recipes and this mexican style, inspired salad makes a great side for any BBQ, or family meal during the warmer months.Ingredients4 cups lettuce1 cup canned black beans – rinsed and drained Guacamole...

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Zucchini Spaghetti

Zucchini Spaghetti

Ingredients400g can tomato sauce400g can crushed tomatoes2 tbsp olive oil plus 1 tsp separated, for noodles2 tbsp minced garlic¼ cup chopped onion¼ tsp salt plus more to taste¼ tsp red pepper flakes1 tsp dried oregano1 tsp dried basil1 tsp dried parsley1 tbsp chopped...

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Lemon Guac

Lemon Guac

Ingredients1 x large ripe avo 1 x handful cherry tomatoes sliced in quarters 2 x Tbs lemon juice (roughly 1 med lemon) 1/2 x Tbs Himalayan pink rock salt A drizzle of PREP’s garlic rosemary oil (see PREP’s recipes) or any extra virgin olive oil 2 x Tbs hulled hemp...

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Garlic Hummus

Garlic Hummus

Ingredients1 x can chickpeas drained and rinsed 1 x lemon (juice) 3 x Tbs PREP’s Garlic rosemary oil + 3 infused garlic cloves (see website recipes) 1/2 x Tbs Himalayan rock salt 1 x tsp pepper Dash of water to help blendMethodBlend everything up in a blender and...

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Parsley Butter Bean Pesto

Parsley Butter Bean Pesto

Ingredients1 x bunch curly parsley 1 x cup cashews 1/2 x cup nooch 2 x garlic cloves 2 x Tbs lemon juice 1 x cup extra virgin olive oil 1 x Tbs Himalayan pink rock salt 1 x can butter beans rinsed and drained 1/2 x cup hulled hemp seeds Splashes of water to help...

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Oven Baked Potato Chips

Oven Baked Potato Chips

Ingredients2 cups thinly sliced red potatoes 4 tbspn all purpose seasoning Olive oil or avocado oil sprayMethodPreheat oven to 200 Degrees. Slice potatoes as thin as you can get them (about 3mm thick). Line a baking tray with baking paper, and spray with olive oil...

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Plant Based Eggs

Plant Based Eggs

IngredientsServes 4 Ingredients egg yolk 4 Tbs tsp polenta (use fast 5 minute cooking stuff) 1 cup water 1/2 Tbs turmeric 1 tsp salt 1 tsp garlic powder 1 Tbs extra virgin olive oil 4 Tbs nutritional yeast Ingredients egg white: 1 block of firm tofu A bit of...

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Three ingredient flat bread

Three ingredient flat bread

Prep time: 5 minsCook time: 10 minsServings: 16 flat breads Flat breads are so versatile and can be filled with so many amazing plant-based fillings – there really is no limit to what you can top or fill these with.Ingredients1.5 cups of coconut yoghurt2 tbsps olive...

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Avocado Pesto Pasta

Avocado Pesto Pasta

Ingredients1 Avocado, medium 1 1/2 cups: Basil, loosely packed 3 cloves: Garlic 1 cup: Spinach, frozen 2 tbsp: Lemon juice 300g Pasta, dry 1/2 tsp: Black pepper, fresh ground 1/4 tsp: Salt 2 tbsp: Olive oil 1/4 cup: CashewsMethodAdd all ingredients to a food...

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Thai Peanut Taco Lettuce Cups

Thai Peanut Taco Lettuce Cups

Serves 4 Marinate the tofu over night or for a few hours beforehand. This is perfect for a little side dish at a BBQIngredientsThai Peanut Sauce: 1/2 cup smooth peanut butter 1/2 cup coconut milk 1/4 cup gluten free dark soy sauce 2 x Tbs rice wine vinegar 2 x Tbs...

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Sausage Hash

Sausage Hash

This is a café style breakfast/brunch you can make at home, it’s super tasty and you can make as much or as little as you like.Ingredients This recipe serves 3-4 4 potatoes, cubed 800g spinach or silverbeet, finely chopped 100g Garlic 6 plantbased sausages – bean...

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Hummus Bean Brekki Burrito

Hummus Bean Brekki Burrito

This was the very 1st Brekki Burrito that was on Prep’s Menu a couple years ago!IngredientsServes 4 For the veges: 1 x large kumara cubed 1 x bunch kale washed & leaves taken off the stalks and ripped into 3 cm pieces 1 x capsicum cut into strips 1/2 Tbs cumin 1/2...

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Creamy Spinach Kumara Cashew Noodles

Creamy Spinach Kumara Cashew Noodles

IngredientsServes: 4 1.5 cups cashews 1 cup water 1/2 teaspoon salt 2 cloves of garlic 1 tablespoon extra virgin olive oil 4 large sweet potatoes, spiralised 2 heaped handfuls baby spinach leaves a handful of fresh basil leaves chopped finely a handful of parsley...

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Curry Roasted Eggplant

Curry Roasted Eggplant

IngredientsServes: 4-6 people 3 Tbspn of high heat oil 4 tspns curry powder ¼ tspn salt 8 small egg plants – halved length wise 2 Tbspns lime juice Chopped spring onion to garnishMethodHeat the oven to 220 oC. Measure the oil, curry powder, and salt into a baking...

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“Fried” Rice Salad

“Fried” Rice Salad

Keeping with the theme of simple rice dishes, we wanted to share this recipe with you. This recipe is from the cookbook THUG KITCHEN 101. It’s simple and quick to make, and is so tasty! Perfect for Winter or Summer.Ingredients¼ cup rice vinegar 2 Tbspn toasted sesame...

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Sandy’s Salad

Sandy’s Salad

IngredientsRice Salad1 1/2  cups brown rice3 spring onions finely chopped1 red capsicum, corred, seeded and finely chopped1/2 cup of raisins60 g of cashew nuts, roasted and chopped2 Tbspn chopped parsley Tofu Steaks2 x 450g Macro Tofu from Countdown cut into triangles...

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Cowboy Caviar

Cowboy Caviar

IngredientsFor the Caviar 2 x avocados diced 2 x large ripe tomatoes diced 1 x cup frozen corn kernels 1 x tin black bean drained and rinsed 2 x tin butter beans drained and rinsed 1 x spring onions diced finely 1 x red chilli chopped super fine 1 x cup chopped...

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Lemon Soy Stir-fry On Garlic Swede Mash

Lemon Soy Stir-fry On Garlic Swede Mash

IngredientsServes: 4 For the mash: 2 x medium swedes cubed 2 x medium potatoes cubed 1 x garlic clove grated 1 x splash of almond milk For the stir-fry: 1 x bag green beans top and tailed 1/2 cauliflower cut up 1/4 cabbage sliced 2 x zucchini sliced 2 x garlic cloves...

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Cauli “hot wings”

Cauli “hot wings”

Ingredients1 head of cauliflower ¾ cup chickpea flower (or all purpose flour) ¾ cup of soy or almond milk (unsweetened) ¼ cup of water (if using chickpea flour you won’t need this) 3 tspns garlic powder 2 tspn paprika ¾ cup breadcrumbs (panko works best) 1 cup spicy...

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Almond Garlic Pasta with Roasted Pumpkin

Almond Garlic Pasta with Roasted Pumpkin

Ingredients400g pumpkin cubed 130g baby spinach leaves 2 x cups frozen peas 4 x cups penne pasta 2 x Tbs dairy free butter Extra virgin olive oil Salt and pepper 1 x handful of mint leaves Sauce 1 x cup almonds balanced 1 x cup cashews 1/2 cup nooch 1 tsp garlic...

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Sweet and Sour Tofu

Sweet and Sour Tofu

Marinate tofu 1 hour Prep time 30 min Serves 4 This gluten-free, sweet & sour tofu recipe cooks very well in an electric frypan. This dish can be prepared ahead – tofu can be marinated in the fridge all day or even overnight. The peppers and carrots can be cut...

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Crispy Roasted Potatoes with Hemp Garlic Hummus

Crispy Roasted Potatoes with Hemp Garlic Hummus

Ingredients2 x medium potatoes washed skin on cut into cubes 2 x Tbs hemp hearts Garlic rosemary oil (see Prep’s website recipes) Himalayan rock salt and pepper For the hummus 1 x can chickpeas drained and rinsed 1 x lemon (juice) 2 Tbs Garlic rosemary oil + 3 infused...

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Garlic Rosemary Oil

Garlic Rosemary Oil

Ingredients10-15 garlic cloves peeled Extra Virgin Olive Oil 2 Sprigs of fresh rosemaryMethodPreheat the oven to 160•C Place the garlic cloves in a small oven tray and pour in the extra virgin olive oil until they are just covered. Place in the oven towards the bottom...

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Kumara, Spinach and Lentil Dahl

Kumara, Spinach and Lentil Dahl

Ingredients1 tbsp oil – sesame if you have 1 red onion, chopped finely 1 crushed garlic clove 1 finely chopped and peeled thumb sized piece of ginger 1 red chilli, sliced finely 1 ½ tsp ground turmeric 1 ½ tsp ground cumin 2 kumara cut into even chunks 300g red split...

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Creamy Mushroom Ramen

Creamy Mushroom Ramen

This incredibly simple Creamy Mushroom Ramen is simple to make in just 15 minutes and uses minimal ingredients!IngredientsServes 4 2 Tbsp cooking oil 450g of your favourite mushrooms 6 cups vegetable stock 4 handfuls fresh spinach 4 pk ramen noodles (set aside...

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Kidney Bean and Kumara Chilli

Kidney Bean and Kumara Chilli

Ingredients1 large Kumara (400g), peeled and diced (2 1/2 cups when diced) 2tbsp oil, divided 1medium red onion, diced 400g good quality tinned tomatoes 400g tin kidney beans drained 1tsp smoked paprika 1/2tsp cayenne chilli pepper 1/4tsp ground cinnamon Salt Black...

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Ratatouille

Ratatouille

IngredientsServes 8 2 Tbs Olive Oil 1.5 cups baby Spinach leaves1 large red Onion, diced 1 large Eggplant cut into 1.5 cm pieces 4 large Garlic cloves, sliced thinly 4 Celery sticks, diced 2 tspn fresh Thyme 2 med Courgettes, cut into 1.5cm pieces 2 med Red Capsicums,...

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Spicy Peanut Soup

Spicy Peanut Soup

IngredientsServes 4 2 Tbs extra virgin olive oil 1 x medium brown onion diced 1 x red capsicum diced 4 x garlic cloves minced 2 x hot chillies minced 2 x Tbs grated fresh ginger 1/2 cup crunchy peanut butter 2 x Tbs dark gluten free soy sauce mixed with 2 tsp brown...

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Roast Veg and Tofu Winter Salad

Roast Veg and Tofu Winter Salad

Ingredients1 med size Kumara, peeled and cut into 1-2 cm chunks 1 carrot, cut into 1-2 cm chunks 400g Pumpkin, peeled and cubed 1 400g packet of MACRO Tofu, cut into cubes (Available at Countdown) ½ head of Broccoli, chopped into small segments 300g green Beans...

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Vegetable Soup

Vegetable Soup

Vegetable soup is hearty, nutritious, delicious and requires simple and inexpensive ingredients. It’s healthy, tasty, so easy to make, and the perfect dinner for cold winter nights!Ingredients2 tbsp extra virgin olive oil 4 cloves of garlic, chopped 2 celery sticks,...

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Aloo Gobi – Cauliflower and Potato Curry

Aloo Gobi – Cauliflower and Potato Curry

IngredientsMakes 6 Servings onion, chopped or thinly sliced (1) chopped tomatoes, or 1 1/2 cups freshly chopped tomatoes (1 can) cayenne pepper (1/8 teaspoon) cinnamon (1/4 teaspoon) ground ginger (1/4 teaspoon) ground coriander (1/2 teaspoon) turmeric (1/2 teaspoon)...

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Brekkie Bagel

Brekkie Bagel

IngredientsServes 4 Tofu scramble: 1 block of firm tofu 2 x Tbs nooch 1 x tsp turmeric 1 x Tbs dijon mustard 1 x dash extra virgin olive oil Salt and pepper to season 4 x hashbrowns 4 x bagels 1 x capsicum sliced into strips 4 x vegan sauseys Couple handfuls of baby...

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Pita Pizzas

Pita Pizzas

IngredientsWhole wheat Pita breads (1 per serving) ¼ cup Hummus per pita – Tomato or Red Capsicum flavoured Toppings of your choice: Spring Onion, Onion, Mushroom, Olives, Basil, Chives, Garlic, Spinach, Vegan Cheese Salt and PepperMethodGenerously spread the hummus...

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Artichoke chilli cheesy brekkie quesadilla

Artichoke chilli cheesy brekkie quesadilla

IngredientsServes 2 2 x tortilla wraps 2 x handfuls artichoke hearts 2 x handfuls spinach leaves Chilli Cheesy sauce: 1 x handful cashew nuts 1 x cup water 2 x tsp chilli flakes 2 x garlic cloves 1/2 tsp garlic powder 1 x Tbs nooch Pinch of salt Guac: 1 x ripe avo...

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Sweet Potato Shepherds Pie

Sweet Potato Shepherds Pie

IngredientsMakes 5 Servings red wine (2 tbsp.) dried thyme (1 tsp.) dried rosemary (1/2 tsp.) garlic powder (1/2 tsp.) white button or cremini mushrooms or 2 cups minced cauliflower (1 pound, about 3 cups) finely chopped onions (1 cup) finely chopped carrots (1/2 cup)...

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Bbq Jackfruit Sweet Potato Balls

Bbq Jackfruit Sweet Potato Balls

IngredientsBbq sauce: 1/2 cup tomato paste 1 x Tbs Cacao butter 2 x Tbs hot sauce 1.5 Tbs vegan Worcester sauce 1 x Tbs apple cider vinegar 2 x Tbs maple syrup Jackfruit Sweet Pot Balls: 2 x tins jackfruit rinsed and shredded 4 x med kumara cubed, boiled then mashed...

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Plant Based Pot Salad

Plant Based Pot Salad

IngredientsServes 6 3 x large potatoes cut into cubes 2 x small butternut pumpkins cut into small cubes 2 x handfuls of fresh parsley finely chopped 2 x celery stalks finely chopped 1/4 red onion finely chopped Handful fresh dill finely chopped Edible flower petals...

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Mushroom Stroganoff

Mushroom Stroganoff

IngredientsVegetable or Sunflower oil for cooking Seasonal Vegetables (use what ever you have on hand like: pumpkin, celery, capsicum, carrot) 1 tsp Thyme, dried 500g of your favourite mushroom, sliced 1 ½ cups of cubed tofu – (MACRO brand from Countdown) 400g tin of...

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Mexican Lettuce Boats with Cauliflower Rice

Mexican Lettuce Boats with Cauliflower Rice

IngredientsServes 6 6 x iceberg lettuce leaves for cups 1 x cauliflower 3 x large kumara 1 x capsicum 4 x large carrots 2 x cans black beans drained & rinsed 1/2 red onion diced finely 1/2 bulb garlic grated 10 x cherry tomatoes halved 2 x Tbs paprika DRESSING: 1...

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Vegan Sweet Corn Fritters

Vegan Sweet Corn Fritters

Ingredients1 can Sweet Corn Cream Style – any brand ⅓ cup of cornflour ⅔ cup of all-purpose flour (can use a 1-1 gluten free substitute) 2 teaspoons of baking powder 1 teaspoon of salt ½ teaspoon of garlic powder ¼ chopped green onion 1–2 tablespoons of maple syrup...

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Pink Cashew Pasta

Pink Cashew Pasta

IngredientsServes: 4 4 x cups uncooked penne pasta 1/2 pack meatless chicken pieces from the Asian supermarket 2 x cups frozen peas extra virgin olive oil salt and pepper SAUCE: 2 x cups cashew nuts boiled for 1/2 an hour or soaked overnight 1/2 cup bottled beetroot...

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Leek and Potato Soup

Leek and Potato Soup

IngredientsFOR THE SOUP: 1 kg Potatoes, peeled and diced 2 leeks, white and green parts 2 cups (480 ml) almond milk 1 pear, diced salt, pepper, nutmeg to taste OPTIONAL TOPPINGS chives spring onion parsley MethodPeel the potatoes and cut them into smaller pieces. Wash...

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Coconut ‘Bacun’

Coconut ‘Bacun’

Ingredients3 cups large coconut flakes (not shredded) 3 Tbs dark soy sauce 2 ½ Tbs liquid smoke 1 ½ Tbs maple syrupMethodPreheat oven to 180 degrees celcius. Line a large, rimmed baking sheet with baking paper. Pour the coconut flakes out onto the baking sheet....

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Mac N Cheese

Mac N Cheese

Ingredients250 g (2 ½ cups) macaroni pasta ¼ cup olive oil ½ brown onion, diced 120 g (1 ¼ cups) cauliflower 1 carrot, chopped 2 small zucchini, peeled and chopped 2 cloves garlic, minced 2 tablespoons plain flour 375 ml (1 ½ cups) unsweetened almond milk ½ cup...

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Sweet’n’Sour Jackfruit Stuffed Potato Cakes

Sweet’n’Sour Jackfruit Stuffed Potato Cakes

IngredientsDough: 2 kg potatoes 3/4 cup flour 2/3 cup cornflour salt, pepper, nutmeg, handful chopped fresh coriander or parsley to taste Filling: 2 x can jackfruit drained and rinsed 1 tablespoon cornflour 2 x Tbs water 1/2 can pineapple crushed 1/3 cup rice wine...

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Vege Patties

Vege Patties

IngredientsMakes 6 patties 1 x can black beans 1/2 cup fresh coriander 1/2 tsp oregano 2 x large kumara roasted 1 x Tbs lime or lemon juice 1/2 cup quinoa cooked 1 x tsp chilli powder 1 x Tbs lsa 1/4 tsp garlic powder 1/2 tsp ground cumin Salt and pepper to taste...

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Recipes

 

Jerk cauliflower steaks with rice and peas

Jerk cauliflower steaks with rice and peas

Ingredientscauliflower 1 large jerk paste 1-2 tbsp, (depending on how hot you like it) limes 2, 1 juiced, 1 cut into wedges to serve basmati rice 100g coconut milk 165ml red kidney beans 200g tin, drained and rinsed spring onions 4, choppedMethodSTEP 1 Heat the oven...

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Pumpkin Pine Nut Pesto Pizzas

Pumpkin Pine Nut Pesto Pizzas

IngredientsServes 2 2 x Cauliflower pizza bases from Pak'n'Save Basil pesto (recipe on Prep’s website) enough to generously cover two pizza bases 2 x cups roasted pumpkin cubes Handful of sun-dried tomatoes diced 1 x pack cherry tomatoes diced Grater Goods Cashew...

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Creamy Chorizo Pasta

Creamy Chorizo Pasta

Creamy Chorizo PastaIngredients1 x Packet Explore Cuisine rigatoni pasta (sourced from The Vegan Shop) 1 x cup Prep’s Cashew Cream 1 x roll of Omahu Road Deli Spanish Chorizo 500g Pumpkin cubed Robinson’s vegan parmesan 1 x handful fresh herbs chopped finely...

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Roasted Garlic Bok Choy

Roasted Garlic Bok Choy

Roasted Garlic Bok ChoyDuring June we have focused on giving basic veg a chance to shine with easy, delicious recipes that can turn veg into a dazzling side. For this last week we look at Bok Choy. This recipe is super quick and easy to make, its naturally low carb, ...

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‘Cheesy’ Roasted Brussel Sprouts

‘Cheesy’ Roasted Brussel Sprouts

‘Cheesy’ Roasted Brussel SproutsContinuing our theme of looking at how to fancy up basic veg, here’s a great way to enjoy Brussel sprouts.  Even the kids will be keen to try these!Ingredients2 generous cups of brussel sprouts. (raw) 1 Tbspn of tahini 1 Tbspn of water...

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Boujee Carrots

Boujee Carrots

Boujee CarrotsIngredientsSmall handful of parsley, finely chopped Large pinch of brown sugar 50 g Pine nuts 50 g Sultanas or Raisins Large knob of Vutter or other vegan butter 750 g Carrot, halved and cut into 1 cm pieces (diagonal cut)MethodIn a large pan, cover the...

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Pan fried Cabbage with Mustard seeds

Pan fried Cabbage with Mustard seeds

Pan fried Cabbage with Mustard seedsFocusing on ways to fancy up basic veg this month, last week we highlighted a simple easy way to fancy up your brocolli, this week we show you how to make cabbage taste amazing! This is a great way to add veg to a dish of dumplings...

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Garlic Lemon Roasted Broccoli

Garlic Lemon Roasted Broccoli

This recipe is a great way to fancy up a side of broccoli. This would make a healthy snack too. You could also try this with broccolini.Ingredients2 heads of broccoli, cut into florets 2 teaspoons extra virgin olive oil 1 teaspoon salt ½ teaspoon ground black pepper 2...

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Meatballs & Mash

Meatballs & Mash

Meatballs and MashIngredientsPlan*t meatballs (500g) or another brand of plant based meatballs For the mash: 1kg golden potatoes 1/2 cabbage Splash of plant based milk Dash of garlic oil (recipe on Prep website or you can use other olive oil) 2 x Tbs Vutter Salt &...

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Green Pea Fritters

Green Pea Fritters

Green Pea FrittersYield: 10 fritters Prep Time: 10 minutes Cook Time: 20 minutes Total Time: 30 minutesIngredients250 g / 2 cups frozen peas 1 tbsp olive oil, plus extra for baking 1 large white onion, diced 3 garlic cloves, minced 140 g / 1 1/2 cups besan flour, (or...

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