Meat Free Monday NZ

11/05/2026

🍜 Buckwheat Soba Noodles with Coconut-Lime Tofu 🥥🍋

Light, fresh and packed with flavour, this noodle bowl combines garlicky sesame soba noodles with sweet, tangy coconut-lime tofu for the ultimate quick comfort meal. The chewy buckwheat noodles soak up every bit of the savoury sauce, while spinach, lime and chilli keep everything bright and balanced.

Serves 3–4

🧆 Coconut-Lime Tofu
½ lb firm tofu
¼ cup coconut milk
2 tbsp lime juice
½ tsp sugar
¼ tsp salt

Press tofu, cube and coat in coconut milk, lime juice, sugar and salt. Pan-fry until golden and lightly caramelised.

🍜 Soba Noodles & Spinach
5–6 oz buckwheat soba noodles
½ lb spinach
2 garlic cloves, minced
1 inch ginger, grated
1 tbsp sesame oil
2 tbsp soy sauce
2 tbsp lime juice
Thai chilli or chilli paste
Sesame seeds

Cook soba noodles for 3–4 minutes, then drain. Sauté tofu with garlic, ginger and spinach, then toss through noodles with soy sauce, sesame oil, lime juice and chilli.

🍽️ To Serve
Extra sesame seeds
Lime wedges

Fresh, comforting and full of bold Asian-inspired flavours — all ready in about 15 minutes.

Recipe: Chefdehome.com

07/05/2026

🥩 Iron is an essential component of a healthy diet1, yet nearly one-third of Americans are iron deficient. Necessary for carrying oxygen throughout the body and producing hemoglobin in blood, iron is found in meat as well as fruits and vegetables.

Iron not derived from animals is known as non-heme iron. This type of iron isn’t developed in blood proteins (like iron from meat), and can be harder for the human body to absorb. Still, there are a few hacks to help your body absorb as much non-heme iron as possible, including enjoying plant-based iron with foods rich in vitamin-C, like citrus. Think of it as a new challenge to make your food even more flavorful and nutritious. 🫘🥬 https://bit.ly/4wczmY2

Discover plant-based foods with more iron than steak, according to nutrition experts. Iron-rich foods for vegetarians and vegans include white beans and more.

05/05/2026

🍫 The Best Vegan Chocolate Cake 🍰✨

Rich, ultra-moist and packed with deep chocolate flavour, this is the kind of cake no one believes is vegan. Made in one bowl with simple ingredients, it’s soft, fluffy and finished with a thick, creamy chocolate buttercream that takes it to the next level.

Serves 16

🧾 Chocolate Cake
1 cup plant milk + 1 tbsp apple cider vinegar
2 cups flour
1¾ cups sugar
¾ cup cocoa powder
2 tsp baking powder
1½ tsp baking soda
1 tsp salt
½ cup oil
⅔ cup applesauce
1 tbsp vanilla
1 cup boiling water

Mix plant milk and vinegar and set aside. In a bowl, whisk dry ingredients, then add wet ingredients and mix until combined. Slowly add boiling water to create a thin batter. Divide into pans and bake at 180°C (350°F) for 30–35 minutes until set. Cool completely.

🍫 Chocolate Buttercream
1 cup cocoa powder
1½ cups vegan butter
4–5 cups powdered sugar
2 tsp vanilla
¼–½ cup plant milk

Whisk cocoa, then beat in butter until smooth. Add sugar, vanilla and milk gradually, mixing until thick, fluffy and spreadable.

🍽️ To Serve
Frost and layer the cake once cooled.
Deep, chocolatey and seriously indulgent — easily one of those recipes you’ll keep forever.

Recipe: Nora Cooks

30/04/2026

🍳 Spanakopita-Inspired Skillet Beans 🥬🧀
Creamy, herb-packed and seriously comforting, this one-pan dish brings all the flavours of spanakopita into a rich, satisfying bean bake. Cannellini beans add protein and texture, while feta, herbs and lemon keep it bright and balanced.

Serves 6

🧾 Ingredients
3 tbsp olive oil
1 cup chopped onion
4 cloves garlic, chopped
¼ tsp crushed red pepper
1 (10oz) baby spinach
1 cup vegetable broth
2 cans cannellini beans, rinsed
1½ cups feta, divided
4 oz cream cheese
2 tbsp parsley
2 tbsp dill
1 tbsp lemon juice
⅛ tsp nutmeg

Cook onion in olive oil until soft, then add garlic and chilli flakes. Add spinach in batches until wilted. Stir in broth and bring to a simmer, then add beans, half the feta, cream cheese, herbs, lemon juice and nutmeg. Cook until creamy and combined.

🥘 To Finish
Remaining feta
Extra olive oil
Top with remaining feta, drizzle with oil and bake at 220°C (425°F) for 25–30 minutes until bubbling, then broil until golden. Garnish with herbs, chilli flakes and lemon zest.

🍽️ To Serve
Pita chips (optional)
Creamy, tangy and packed with flavour — a cosy, protein-rich meal with minimal cleanup.

Recipe by EatingWell

28/04/2026

🍝 Ricotta & Spinach Pasta Bake 🧀🌿

Comfort food done right — tender pasta shells stuffed with creamy ricotta, spinach and herbs, baked in a rich tomato sauce and finished with golden melted cheese. It’s hearty, satisfying and one of those meals that’s even better the next day.

Serves 4

🧾 Ingredients
300g large pasta shells
250g ricotta
4 tbsp grated parmesan or vegetarian hard cheese
200g spinach
Handful fresh basil, chopped
1 egg, beaten
🍅 Tomato Sauce
2 red onions, chopped
4 garlic cloves, crushed
800g chopped tomatoes
2 tbsp balsamic vinegar

Cook pasta shells until just al dente, then drain.
Sauté onion in oil for 5 minutes, add garlic, cook briefly, then stir in balsamic and tomatoes. Season and simmer for 20 minutes.
Wilt spinach with boiling water, drain well and chop. Mix with ricotta, cheese, egg and basil.
Spoon tomato sauce into a baking dish. Fill each shell with the ricotta mixture and place into the sauce. Top with extra cheese and bake at 180°C (160 fan) for 20 minutes until golden.

🍽️ To Serve
Extra cheese
Green salad
Rich, cheesy and full of flavour — perfect for meal prep, freezing or an easy midweek dinner.

Recipe: Anna's Family Kitchen

23/04/2026

🍲 Classic Minestrone Soup 🥕🍅

Hearty, comforting and packed with flavour, this veggie-loaded minestrone is the kind of soup that actually fills you up. A rich tomato-based broth with beans, pasta and plenty of vegetables makes it perfect for colder days, easy dinners or batch cooking for the week.

🧾 Ingredients
Vegetable broth
Beans (kidney beans, chickpeas or similar)
Small pasta
Canned tomatoes
Onion, garlic, carrot, celery
Green beans, potato, leafy greens (kale or spinach)
Herbs (oregano, thyme, parsley)
Salt, pepper, chilli flakes

Sauté onion, celery and carrot until softened, then add garlic and herbs. Stir in vegetables, beans and tomatoes, then pour in broth and simmer until everything is tender. Add cooked pasta and greens at the end, cooking until warmed through.

🍽️ To Serve
Parmesan cheese
Fresh parsley
Crusty bread

Rich, cosy and full of goodness — the kind of soup you’ll keep coming back to all winter.

Recipe: She Likes Food

20/04/2026

🍒 Cherry & Pistachio No-Churn Ice Cream 🍦✨
Creamy, nutty and packed with sweet, jammy cherries, this no-churn ice cream is rich, smooth and effortlessly indulgent. Swirls of tangy cherry compote and crunchy pistachios make every bite seriously good.

Serves 8–10

🍒 Cherry Swirl
500g fresh cherries, pitted
Zest and juice of 1 lemon
50g caster sugar
1 tsp cornflour

Cook cherries, lemon zest and juice, sugar and cornflour over medium heat for 12–15 minutes until thickened and jammy, lightly mashing as they cook. Cool completely.

🥛 Ice Cream Base
600ml double cream
3 tbsp pistachio butter
250ml condensed milk

Whisk cream and pistachio butter to soft peaks, then fold in condensed milk until smooth.

🌰 To Finish
50g pistachios, toasted and finely chopped

Pour mixture into a container, swirl through the cooled cherries, scatter over pistachios, then freeze for at least 6 hours or overnight.

Rich, creamy and full of texture — a proper homemade dessert that’s worth the wait.

Recipe: Good Food

17/04/2026

🍝 Easy Vegetarian Lasagna 🧀✨

Layers of tender veggies, creamy béchamel and perfectly baked pasta — this is lasagna done right. No gritty ricotta, just a smooth, rich sauce that brings everything together for a seriously comforting, flavour-packed dish.

🧾 Lasagna Veggies
1 tbsp olive oil
1 eggplant, diced
1 zucchini, diced
1 red bell pepper, diced
Handful spinach, chopped
2 cloves garlic, minced

Sauté veggies in olive oil until softened and fragrant. Stir through spinach and cook until wilted.

🥛 Béchamel Sauce
2 cups milk
4 tbsp butter
¼ cup flour
½ cup grated parmesan

Melt butter, stir in flour to form a paste, then gradually whisk in milk until smooth and thick. Stir in parmesan until creamy.

🍽️ To Assemble
Layer veggies, béchamel and lasagna sheets, then bake until golden and bubbling.

Rich, creamy and properly satisfying — the kind of lasagna you go back for seconds.

Recipe:

14/04/2026

🥒 Cucumber Sushi Bites 🌶️✨
Fresh, crunchy and seriously addictive — these cucumber bites are packed with creamy, spicy chickpea filling and layered over rice for a fun, sushi-style twist. Light, high-protein and perfect for snacking, sharing or a quick lunch.

🧾 Ingredients
1 long cucumber
½ cup cooked rice
200g cooked chickpeas
1 tbsp mayonnaise
1 tsp Sriracha (plus extra to drizzle)
½ tsp sesame oil
1 tsp lemon juice
Salt, to taste
Sesame seeds

Slice cucumber into thick rounds and scoop out the centre to create small cups. Press in rice. Mash chickpeas until slightly chunky, then mix with mayo, Sriracha, sesame oil, lemon juice and salt. Spoon over the rice, drizzle extra Sriracha and sprinkle with sesame seeds.

🥑 Optional Toppings
Avocado, spring onion, nori flakes, pickled ginger

Fresh, spicy, creamy and crunchy — a simple plant-based bite that delivers big flavour.

Recipe: Cook Vegetarian

08/04/2026

does it again 🤤

05/04/2026

🥚 Peanut Butter Easter Eggs 🍫✨
These easy, no-bake treats are everything you want in a sweet bite — creamy peanut butter centres coated in a crisp dark chocolate shell. Naturally sweetened with maple syrup and made with just 5 ingredients, they’re a healthier take on a classic Easter favourite.

Makes 16

🥜 Peanut Butter Filling
¾ cup peanut butter
¼ cup maple syrup
1 cup almond flour
½ tsp vanilla extract (optional)

Mix all ingredients until a smooth dough forms. Divide into 16 portions, roll into balls, then shape into egg-like ovals. Place on a lined tray and freeze for 30–60 minutes.

🍫 Chocolate Shell
3.5 oz dark chocolate (70–85%)
1 tsp coconut oil

Melt chocolate and coconut oil until smooth. Dip each frozen egg into the chocolate, coating evenly, then return to the tray. Freeze again until the shell is set.

Rich, chocolatey and perfectly sweet — a simple homemade treat that’s hard to stop at one.

Recipe: The Conscious Plant Kitchen