Healthy Christmas Meals For Vegetarians And Vegans

For many people who are vegetarian or follow a plant-based diet, the Christmas dinner can be a challenge.

Between repetitive and bland ‘fake meat’ options and constant harassment about why they choose not to eat meat, sometimes it can get a little too overwhelming. And when you are trying to eat healthily, the Christmas period, laden with unhealthy fats, carbohydrates and excessive amounts of sugar, can make it difficult to stay on track with your goals. Especially when family members keep encouraging you to keep filling up your plate!

So how can we make it feel as though we are indulging without breaking our ethics or nutritional targets?

There are many ways to make meals feel more satisfying without sabotaging your diet. Upping your protein intake and using high-fibre ingredients such as nuts, seeds, and vegetables can help to make your meal feel like a treat, while keeping your vegetarian and vegan options healthy.

Here, we will go through some of our favourite vegetarian and vegan Christmas meals, so you have plenty of time to prepare for the upcoming festive season.

Home-Made Mushroom Tofurkey

Serves 8-10

Tofu is an excellent source of nutrition for vegetarians and vegans alike. Packed with protein, iron and healthy carbohydrates, and low in fat, it is also high in calcium, making it a nutritious and satisfying alternative to the usual Christmas turkey.

Mushrooms are another great source of protein, and are bursting with vitamins B, C and D, potassium, fibre, zinc, magnesium, selenium, phosphorus, and copper among other nutrients.

While tofu is usually bland in flavour, this recipe uses stuffing to impart savoury aromas and is delicious with a spot of gravy and roasted vegetables.

Ingredients

For The Tofurkey:

• 5 blocks firm or extra firm marinaded tofu
• 1 tbsp fresh thyme, chopped
• 1 tbsp fresh rosemary, chopped
• 2 tbsp fresh sage, chopped
• 1 tbsp fresh parsley, chopped
• 1 mushroom stock cube
• 2 tbsp vegan ‘poultry’ seasoning
• 60 mls balsamic vinegar
• 80mls red wine
• 2 tsp Dijon mustard
• 2 tbsp soy sauce
• 1 tbsp mushroom ketchup (optional)

For The Stuffing:

• 3 tbsp olive oil
• 1 large onion, diced
• 3 celery stalks, diced
• 1/3 cup dry white wine
• 450g sliced mixed fresh mushrooms
• 2 tsp dried thyme
• 2 tsp dried sage
• 1 tsp dried rosemary
• 1 tsp salt
• 1/2 tsp black pepper
• 1 loaf of stale bread
• 1/4 cup fresh parsley
• 1 cup vegetable broth

Method:

1. Process the tofu in a blender until smooth.
2. Transfer the tofu to a large mixing bowl and combine well with the herbs, mushroom stock and poultry seasoning.
3. Line a colander with a cheesecloth and add the tofu mix. Place another layer of cheesecloth on top, and weigh down using a plate. Chill overnight.
4. When the tofu has firmed up, remove the centre of the dome with a spoon or ice cream scoop.
5. To make the stuffing, preheat the oven to 180°C. Cube the bread and add to a large mixing bowl. Heat the oil in a large frying pan on medium heat and add the onion and celery. Sauté until translucent. Add the wine and reduce. To this, add the mushrooms, herbs, salt and pepper. Cook for 8-10 minutes. Combine the mushroom mix with the bread cubes and add the vegetable broth. Finally, add the parsley, cover with tin foil and bake for 50 minutes.
6. Allow the stuffing to cool, then fill the tofurkey with the mushroom stuffing. Firmly press down and cover with the remaining tofu mix.
7. Remove the cheesecloth and flip the tofurkey out of the colander onto a tray lined with greaseproof paper. Remove the other side of the cheesecloth.
8. Mix the vinegar, mustard, soy sauce and mushroom Brush over the top.
9. Cook the tofurkey in the middle of the oven at 180°C for 90 minutes, taking it out every 15 minutes to baste.
10. Your mushroom tofurkey is ready to serve!

Butternut Wellington

Serves 6-8

This recipe uses an oil-free pastry recipe to create that feeling of Christmas indulgence with minimal fat. Packed with nuts and veggies, this satisfying recipe is a colourful addition to any Christmas table, and will brighten up the room with its eye-catching gold and orange colours.

Deliciously sweet with a hint of umami, even the meat eaters will want a slice of this sumptuous wellington!

Ingredients

For The Pastry: 

• 140g ground almonds
• 94g wholewheat flour
• 1/2 tsp salt
• 7 tbsp non-dairy milk

For The Filling:

• 20cm butternut squash
• 3 tbsp olive oil
• 1 1/4 tsp salt
• 6 shallots, finely chopped
• Bundle of fresh sage, chopped
• 4 sprigs of thyme, twigs removed
• 2 rosemary stalks, leaves chopped
• 6 cloves of garlic
• 1 Bramley apple, finely diced
• Black pepper, to taste
• 1/4 tsp nutmeg
• 2 tbsp maple syrup
• 300g ready-roasted chestnuts, chopped finely
• 100g toasted pecans, chopped
• 2 tbsp cranberry sauce
• 1 sheet vegan puff pastry
• 2 tbsp soy milk to glaze

Method:

1. Set the oven to 200°C.
2. To make the pastry, add the almond flour, wholewheat flour and salt to a bowl. Whisk together to combine.
3. Add the milk, a little at a time, stirring as you go to combine. When the mix starts to come together, check that the dough holds its shape and feels supple and easy to roll. Gather the dough into a ball.
4. Roll out the dough into a rectangle on a clean, floured surface.
5. Cut off the bulbous part of the squash and put it aside for use in another dish. Peel the solid top half of the squash and cut it in half. Brush with olive oil, sprinkle with salt and bake in the oven on a tray for 40 minutes. Set aside to cool.
6. Fry the shallots, sage and thyme in an oiled pan over low-medium heat until they turn golden and caramelised. Add the chopped garlic and cook through.
7. Add the apple and fry until the apple is soft.
8. Season with salt, pepper, nutmeg, and maple syrup.
9. Incorporate the chopped chestnut and Stir well to combine.
10. Add the cranberry sauce to moisten the mixture to a point where it will hold around the squash. Adjust seasoning to taste. Set aside to cool.
11. Place the pastry on a clean surface, with the long side of the pastry parallel to the edge. Place the filling in the centre of the pastry, to the width of the squash.
12. Mould the filling into a rectangle.
13. Place both halves of the butternut squash on top of the filling with the cut ends meeting in the centre. If they don’t fit, trim them to the right size.
14. Mould the rest of the filling over the squash with your hands, firmly pressing down.
15. Make 2.5cm diagonal incisions in the sides of the pastry on both sides of the stack, up to the top.
16. Fold both ends of the pastry up, and then braid the diagonal strips over the top of the squash. Patch any gaps with leftover pastry.
17. Brush with soy milk.
18. Bake for 50 minutes until the pastry is Serve with sides and gravy.

Vegan Seitan Kleftiko

Serves 6

Seitan is a meat substitute made from wheat gluten. As such, it is not suitable for coeliacs, however, for those without a wheat allergy, it is a satisfying high-protein alternative to meat which is packed with minerals including selenium, iron, phosphorus, calcium, and copper. In fact, seitan contains 22g of protein for just 100g, while tofu contains only 7g.

Ingredients

For The Marinade: 

• 4 litres mushroom stock (you can use dried porcini or shiitake mushrooms for a punchy ‘meaty’ flavour)
• 1 lemon, cut into quarters
• 1 bunch fresh rosemary
• 1 bunch fresh oregano
• 1 bunch thyme leaves
• 4 bay leaves
• 1 bulb garlic
• 1 tsp cinnamon

For The Seitan:

• 240ml mushroom stock
• 3 tbsp soy sauce
• 2 tbsp mushroom ketchup
• 1 tbsp liquid smoke
• 4 tsp dried garlic
• 1 tsp fresh rosemary, chopped
• 1 tbsp fresh oregano, chopped
• 3 tbsp wholewheat flour
• 3 tbsp tomato puree
• 3 tbsp tomato puree
• 4 tbsp vegetable oil
• 1 tbsp honey
• 2 tbsp mint sauce
• 4 tsp onion powder
• 1 tsp fresh thyme, chopped
• 300g strong white bread flour
• 1 tsp salt

For The Glaze:

• 2 tbsp mint sauce
• 1 tbsp Dijon mustard
• 1 tbsp thyme, chopped
• 1 tbsp thyme, chopped
• 1 tbsp tomato puree
• 1 tbsp maple syrup
• 1 tbsp rosemary, chopped
• 1 tsp black pepper

Method:

1. Preheat the oven to 180°C.
2. Add all the stock ingredients to a saucepan and bring to the boil for 5 minutes. Remove from the heat and set aside.
3. Taking a blender, add the stock, puree, soy sauce, oil, mushroom ketchup, honey, liquid smoke, mint sauce, dried garlic, onion powder, and herbs. Blend until smooth.
4. Put the bread flour, wholewheat flour, and salt in a bowl and pour in the liquid ingredients.
5. Mix thoroughly to form a dough. Knead this dough for 5-6 minutes until it is stretchy and glutinous. Shape into a loaf.
6. Simmer the stock in a large saucepan, add the seitan, and cook for 45 minutes.
7. Combine all the glaze ingredients.
8. Remove the seitan from the stock, and place it on a lined baking tray. Glaze and roast in the oven for 30 minutes.
9. Slice and serve!