Going vegan is one of the ways you can lose weight. This is because a diet without meat, fish, eggs and dairy allows you to significantly reduce your calorie intake. Despite a restricted diet, going vegan doesn’t mean you have to forgo certain types of meals like roast dinners. With vegan roast recipes, you can use vegetables in place of meat and infuse them with a variety of delicious and complex flavours. So, in line with your weight loss diet, here are vegan roast recipes that won’t make you miss meat.
6 VEGAN ROAST RECIPES FOR NON-MEAT EATERS
1. CHEESY WHOLE ROASTED CAULIFLOWER
Even without cheese, the first of my vegan roast recipes has a cheesy and nutty flavour that will be enjoyed by vegans and non-vegans alike. The combination of spices in this whole roasted cauliflower recipe makes for a tasty meatless roast dinner. It’s very filling as a main dish, but you can also serve it with a side of vegetables or salad.
- 1 head cauliflower, trimmed
- 1/2 cup nutritional yeast
- 2 tbsp water
- 1 tbsp olive oil
- 1 tsp garam masala spice mix
- 1/2 tsp kosher salt
- 1/4 tsp ground turmeric
- 1/8 tsp ground cayenne pepper
- 1/8 tsp ground black pepper
- vegetable oil cooking spray
- Preheat the oven to 200 degrees Celsius. Cover the surface of a small baking sheet with cooking spray.
- Place nutritional yeast, water, oil, garam masala, salt, turmeric, cayenne pepper and black pepper in a medium bowl. Mix to combine the ingredients.
- Add the cauliflower to the bowl. Brush to evenly cover the surface with spice marinade.
- Transfer cauliflower to the baking sheet. Roast for 30 to 40 minutes or until lightly browned.
- Let cool for 10 minutes. Cut into wedges and serve.
2. ROAST MEJADRA ONIONS
I also included roast Mejadra onions in my list of vegan roast recipes. It’s inspired by a classic Middle Eastern dish that combines lentils, rice pilaf and onions. The spices and ingredients in this roast Mejadra onions dish work together to make a delicious roast dinner and you won’t be thinking of meat at all.
- 100g brown lentils
- 100g basmati rice
- 50g almond flakes, lightly toasted
- 6 white onions, peeled
- 1 3/4 cup vegetable stock
- 1/2 cup parsley, chopped
- 2 tbsp red wine vinegar
- 5 tbsp olive oil
- 1 tbsp coriander seeds, lightly crushed
- 1 tsp cumin seeds, lightly crushed
- 1 tsp cinnamon
- 1/2 tsp ground turmeric
- 1/16 tsp caster sugar
- 1 tsp ground allspice
- salt and pepper, as needed
- Preheat the oven to 180 degrees Celsius. Lightly oil the surface of a baking dish.
- Place water in a medium saucepan over medium heat and allow to boil.
- Stir in the onions. Cook for 25 minutes or until tender. Drain and let the onions cool.
- Halve the onions and scoop out the flesh. Form shells out of the outer layers. Meanwhile, finely slice the onion flesh.
- Heat 4 tbsp oil in a large pan. Stir in sliced onion flesh. Cook for 25 minutes or until onions are deeply golden. Season with salt and pepper.
- Heat remaining oil with rice, lentils, cinnamon, allspice, turmeric, salt and pepper. Mix to combine the oil and spices with the rice.
- Stir in the vegetable stock and bring to a boil. Cover and let simmer over very low heat for about 30 minutes or until liquid has evaporated. Add fried onions, almonds and parsley.
- Scoop out a portion of the mixture and place into each onion shell. Place shells in the baking dish. Drizzle vinegar and sugar.
- Cover dish with aluminium foil and bake for 20 minutes. Remove cover and bake for an additional 5 minutes.
- Transfer to a platter and serve with almonds on top.
3. QUINOA AND LENTIL LOAF
This quinoa and lentil loaf is a worthy addition to my list of vegan roast recipes. It’s delicious and packed with protein, so you’ll be satiated for a long time. Even if you have a generous serving, this healthier alternative to a roast dinner won’t make you feel guilty about straying from your weight loss diet.
- 96g brown lentils
- 57g uncooked quinoa
- 3 cloves garlic, finely chopped
- 1 bay leaf
- 2 1/4 cups water
- 3/4 cup onion, chopped
- 1/2 cup celery, finely chopped
- 1/2 cup carrots, thinly sliced
- 1/2 cup breadcrumbs
- 1/4 cup raisins
- 1/4 cup and 2 tbsp ketchup
- 2 tbsp chia seed meal
- 2 tbsp coconut aminos
- 2 tbsp tahini
- 1 tbsp nutritional yeast
- 1 1/4 tbsp Worcestershire sauce
- 2 tsp oil
- 2 tsp maple syrup
- 1 tsp hot sauce
- 1/2 tsp dried thyme
- 1/2 tsp dried oregano
- 1/4 tsp fennel seeds, coarsely ground
- salt, as needed
- Preheat the oven to 190 degrees Celsius. Line a loaf pan with parchment paper.
- Place lentils, bay leaf and water in a saucepan over medium heat. Bring to a boil and cook for 20 minutes. Stir in quinoa and continue to cook for 10 to 15 minutes or until the ingredients are tender. Drain water and set ingredients aside.
- Heat oil in a skillet over medium heat. Add garlic and onion. Cook for 5 minutes or until translucent.
- Add celery, carrots, thyme and oregano to the pan. Cook for 5 minutes. Add the raisins and cook for another 2 minutes. Stir occasionally while cooking.
- Stir in the lentils, quinoa and chia seed meal to the pan. Mash the mixture until well-combined.
- Add 1 tbsp Worcestershire sauce, 2 tbsp ketchup, coconut aminos, tahini, nutritional yeast and fennel seeds. Season with salt. Add breadcrumbs and mix well.
- Transfer mixture into a loaf pan. Press to pack mixture well and evenly.
- Combine 1/4 cup ketchup, hot sauce, maple syrup and 1/4 tbsp Worcestershire sauce in a small bowl. Brush sauce mixture on top of the loaf.
- Cover loaf with aluminium foil. Bake for 25 to 30 minutes. Remove cover and bake for another 5 to 10 minutes. Let cool for 15 minutes. Slice and serve.
4. ROASTED BRUSSELS SPROUTS WITH MUSHROOMS
The next of our vegan roast recipes doesn’t need meat to have a smoky and salty flavour. As such, you won’t even think about meat while indulging in roasted Brussels sprouts with mushrooms. Moreover, Brussels sprouts are a fibre-packed and nutrient-dense vegetable, so it’s good to eat for weight loss as well as to improve your overall health.
- 500g white cup mushrooms, thinly sliced
- 750g Brussels sprouts, trimmed
- 2 tbsp olive oil
- 1 tbsp smoked paprika
- 1 tbsp vegan butter
- 1 tbsp maple syrup
- 1 tsp smoked salt
- Place mushrooms, olive oil, maple syrup, paprika and salt in a bowl. Mix until the ingredients are well-combined.
- Cook mushrooms in a skillet over medium-high heat for 5 to 10 minutes. Remove from heat.
- Melt butter in a medium saucepan over medium heat. Add Brussels sprouts and lightly toss to evenly coat with butter.
- Stir in 1/4 cup of hot water. Then, cover pan and cook for 5 to 8 minutes or until Brussels sprouts soften.
- Add mushroom slices and stir until warmed through.
- Transfer to a platter and serve.
5. ROASTED CAULIFLOWER WITH GARLIC, LEMON AND BAY
Since cauliflower is one of the most versatile ingredients for both vegan and weight loss diets, I’ve included another cauliflower-based offering on my list of vegan roast recipes. This time, this healthy cauliflower dish is infused with garlic, lemon and bay leaves for a delightful and filling meatless roast dinner.
- 6 bay leaves, trimmed and finely chopped
- 2 heads cauliflower, cut into small pieces
- 1 bulb garlic, split into cloves
- 1 lemon, juiced and zested
- 4 tbsp olive oil
- salt and pepper, as needed
- Preheat the oven to 180 degrees Celsius. Lightly oil the surface of a large baking sheet.
- Place bay leaves, cauliflower, garlic, lemon juice, lemon zest and olive oil in a large bowl. Toss to combine the ingredients. Season with salt and pepper.
- Arrange the cauliflower pieces onto the top of the baking sheet. Roast for 10 minutes. Turn the baking sheet and roast for another 10 minutes or until caramelised and al dente.
- Transfer to a platter and serve.
6. VEGAN NUT ROAST
The last of my vegan roast recipes has all the usual ingredients you’d see in a roast dinner — except meat. With lentils, mushrooms and other healthy ingredients, this meatless roast dinner is also very satisfying and filling.
- 200g chestnut mushrooms, finely chopped
- 150g mixed nuts, roughly chopped
- 100g red lentils
- 100g fresh breadcrumbs
- 100g mature cheddar cheese, grated
- 3 large eggs, lightly beaten
- 2 sticks celery, finely chopped
- 2 cloves garlic, finely chopped
- 2 cloves garlic, finely sliced (for the sauce)
- 1 large onion, finely chopped
- 1 red pepper, deseeded and finely diced
- 1 large carrot, grated
- 1 sprig rosemary
- 1 3/4 cup passata
- 1 1/4 cup vegetable stock
- 2 tbsp extra virgin olive oil
- 2 tbsp tomato puree
- 1 1/4 tbsp butter
- 1 tbsp olive oil
- 1 tsp dried oregano
- 1 tsp smoked paprika
- a handful of flat-leaf parsley, finely chopped
- salt and ground black pepper, as needed
- Preheat the oven to 180 degrees Celsius. Line the insides of a large loaf pan with parchment paper.
- Heat 1 tbsp olive oil and 1 1/4 tbsp butter in a large frying pan over medium heat. Add onion and celery to the pan. Cook for 5 minutes or until vegetables start to soften.
- Stir in finely chopped garlic and chestnut mushrooms. Cook for 10 minutes.
- Add red pepper and carrot to the pan. Cook for 3 minutes. Then, add dried oregano and smoked paprika. Cook for one more minute.
- Stir in red lentils and tomato puree. Cook for 1 minute before adding vegetable stock. Let simmer over gentle heat for about 25 minutes or until liquid has evaporated. Remove from heat and allow to cool.
- Add the breadcrumbs, mixed nuts, eggs, cheddar and parsley. Season with salt and pepper. Mix to combine the ingredients.
- Spoon the mixture into the loaf pan and press down the surface. Cover with aluminium foil.
- Place in the oven and bake for 30 minutes. Remove the foil and bake for 20 more minutes. Make sure the nut loaf is firm when gently pressed. Let cool for 10 minutes.
- For the sauce, heat 2 tbsp olive oil in the pan over gentle heat. Add finely sliced garlic and rosemary. Stir in passata as well as a pinch of salt and pepper. Let mixture simmer for 15 minutes.
- Transfer nut loaf onto a platter and serve with some tomato sauce.
Even without meat, fish, eggs and dairy, you can still enjoy your favourite meals while on a vegan diet. You just have to find vegan-friendly alternatives. For those who love roast dinners, there are a lot of vegan roast recipes that can fill that void. You can try these meatless dishes every time you’re craving for roast dinner.