Batch Cooking: 5 Big Dishes to See You Through the Week

As the days grow shorter, the temperatures dip, and the evenings draw in, there’s no better time to make hearty, comforting dinners. With food and energy costs on the rise, batch cooking not only helps to reduce food waste but also stretches your budget, ensuring you’ll always have something tasty waiting when you get home from the office.

Best of all, by preparing a few meals’ worth of each dish at once, you’ll be able to stock your freezer for weeks.

Featuring some classic recipes from our nutrition team and guest contributors, this recipe collection is designed to help you save money and eat well. What’s not to love?

Veggie Chilli

Serves 4

Ingredients:

• 1 can mixed beans

• 1 can finely chopped tomatoes

• 1 green bell pepper

• 1 red bell pepper

• 1 red onion

• 1 lime 

• 1 small bunch of coriander 

• 1 Tbsp tomato puree

• 1 Tsp paprika

• 1 Tsp chili powder

• 300g dry rice, cooked according to package instructions, to serve

Method:

1. Chop the red onion, bell peppers, and coriander into small chunks.

2. Heat a large saucepan over medium heat with a touch of oil and cook the red onion until soft (3 minutes).

3. Add the peppers and cook for another 2 minutes.

4. Add the paprika and chili powder and stir to coat the other ingredients.

5. Add the chopped tomatoes and beans, and tomato puree. Season with salt and pepper, and cook for around 5 minutes until the mixture thickens.

6. While the chilli cooks, prepare the rice according to the package instructions and drain.

7. Take the chilli off the heat, squeeze in the lime juice, and add the coriander.

8. Serve with the rice. Voila!

Healing Vegan Shepherd’s Pie

Serves 8-10

Provided by: Nicole Derseweh, a cookbook author and celebrity vegan chef with culinary training at Le Cordon Bleu.

Ingredients:

• 1 head of cauliflower

• 1/3 cup tahini

• 1 sprig of fresh rosemary

• 1 sprig of fresh thyme

• 1/2 cup Marsala wine

• 1/2 cup walnuts

• 4 cups shiitake mushrooms

• 1/2 cup nutritional yeast

• 1 onion

• 1 shallot

• 2 cloves garlic

• 1/2 cup carrot

• 1/2 cup celery

• 1 1/2 cup French lentils

• 1 cup of peas

• 3 cups of spinach

• 3 cups of mushroom broth

• 1 tsp cumin

• 2 tsp onion powder

• 1 tsp fennel seeds

• 1 tsp coriander

• 2 tsp white pepper

Method:

1. Preheat your oven to 190ºC and bring a pan of water to the boil

2. Roughly chop the cauliflower and drop it in the boiling water.

3. Add the onion, shallot, garlic, fennel seeds, coriander, white pepper, onion powder, and cumin to a skillet pan with some oil. Cook until onions are tender. 

4. Pour in the Marsala wine to deglaze the pan, and partially cook off the wine. 

5. Add the lentils, nutritional yeast, walnuts, mushrooms, celery, carrots, and peas, along with the mushroom broth, thyme, and rosemary, and simmer for 20 minutes. 

6.  In the last 5 minutes of simmering, stir in the spinach and cook until wilted.

7. Once tender, strain the cauliflower from the hot water and return it to the (drained) pot.

8. Add salt, pepper, olive oil, and tahini. Mash with a potato masher and set aside.

9. Pre-grease a casserole dish. 

10. Add the vegetable mixture. Top with the mash. Drizzle with olive oil. Add a sprinkle of rosemary and bake for 25 minutes.

Coconut Red Lentil Dhal

Serves 4-6

Ingredients:

• 400g dried red lentils 

• 2 cans tinned chopped tomatoes

• 1 can of coconut milk

• 6 spring onions, finely chopped

• 2 red onions, finely chopped

• 3 garlic cloves, minced

• 1 tbsp paprika

• 1-2 tsp chili flakes (optional, adjust to taste)

• 1 tbsp extra virgin olive oil

• 1 tsp ground cumin

• 1 tsp ground turmeric

• 1 tsp ground coriander

• 1 large avocado, sliced 

• Juice of 1 lime

• Fresh coriander for garnish (optional)

• Salt and pepper to taste

• 500ml vegetable stock or water (more if needed)

Method:

1. Chop up the red onion, spring onions, and garlic.

2. Heat a large pan over medium heat with the oil.

3. Rinse and drain the lentils in cold water.

4. Fry the red onions, spring onions, garlic, and all of the spices (paprika, chili flakes, cumin, turmeric, coriander) for 2-3 minutes until fragrant.

5. Add in the lentils, coconut milk, chopped tomatoes and vegetable stock, stir well.

6. Reduce the heat and allow it to simmer for an hour over a low temperature.

7. Keep stirring every 10-15 minutes and add water to maintain a creamy consistency.

8. Once the dahl is thick and creamy, season with salt and pepper to taste, and stir in the lime juice.

9. Serve the dahl in bowls, topped with slices of avocado, fresh coriander, and an extra sprinkle of chili flakes if desired.

Chickpea Curry

Serves 8

Provided by: Chef Lonnie G, a private vegan chef in Miami

“This is a great source of plant-based protein and fibre. Turmeric is a great source of antioxidants which help protect the body from free radicals. They also have a low glycemic index, which helps regulate your blood sugar. One cup of chickpeas can have up to 10-15 grams of protein – which is great as there is a misconception that those who eat plant-based diets don’t get enough protein.”

Ingredients

• 2 can of rinsed chickpeas

• 2 can of coconut milk

• 1 cup of diced yellow onions

• 1/2 tablespoons of minced garlic

• 4 tablespoons of curry powder

• 2 tablespoon of garlic powder

• Sprinkle of black pepper

• 1 tablespoon of sea salt

• 1 old bay seasoning

• Jasmine rice, fried plantains, fresh avocado (optional)

Method

1. Sauté the onions and garlic until soft and fragrant. Add the curry powder and cook for 2-3 minutes.

2. Add the chickpeas and sauté until slightly firm, about four minutes. Pour in the coconut milk and let simmer on a low heat for 10 minutes. This will build the sauce.

3. Check the curry and stir occasionally. Once the sauce is thickened, add in the remaining seasonings and turn off the heat.

4. Serve with jasmine rice, fried plantains, and fresh avocado.

Chocolate & Banana Muffins

Serves 12

Now for something a little sweeter. Whether it’s a mid-afternoon snack or a post- dinner treat, it’s always great to have something to hand, even better, you can freeze them for a rainy day! 

Ingredients:

• 200g oats

• 2 bananas

• 2 eggs

• 2 tsp vanilla extract 

• 2 tsp baking powder 

• 30-50g honey or brown sugar 

• 50ml vegetable oil

• 120ml milk or non-dairy alternative 

• 1/4 tsp salt

• 1 tsp ground cinnamon

• 100g dark chocolate chips

• 50g walnuts, chopped (optional)

Method:

1. Preheat oven to 180°C and line a 12-hole muffin tin with paper muffin cases. 

2. Mix the wet ingredients. In a bowl, mash the bananas. Crack the eggs into the bowl, then add the vanilla extract, oil, milk, and honey (or sugar). Whisk together until well combined.

3. Combine Dry Ingredients: In another bowl, combine the oats, baking powder, salt, and cinnamon. 

4. Combine Mixtures: Add the dry mixture to the wet mixture and stir until just combined. Fold in the dark chocolate and walnuts.

5. Pour the mixture into the cases and bake for 18-20 minutes, or until golden brown and a toothpick inserted into the center comes out clean.

Words: Jess Stansfield RNutr, Nutrition Manager