Complete guide to our vegan & vegetarian ingredients

Plant-based eating is so easy with our weekly range of minimum 4 vegan and 4 vegetarian recipes.

By: Marley Spoon / 17/05/2021

Plant-based eating is so easy with our selection of at least 4 vegan and 4 vegetarian recipes every week. That’s the biggest weekly range of vegan and vegetarian recipes available on any meal kit menu! Whether you’re vegetarian, vegan, flexitarian or simply keen to integrate more plant-based dishes into your diet, there’s so much to choose from with Marley Spoon!

Our dedicated team of chefs is always working on new, delicious vegan and vegetarian recipes, and bringing on new and exciting veg-friendly ingredients for more choice, more flavour and more ways to incorporate plant-based cooking into your life! Plus, our in-house nutritionist approves all these recipes to ensure they have adequate protein, vegetables and are overall well-balanced.

Here’s a guide to our fantastic vegan- and vegetarian-friendly ingredients.

v2foods Plant-based Mince

Marley Spoon and our sibling brand Dinnerly are the only meal kits in Australia offering v2foods plant-based mince on the menu!

Plant-based proteins have opened up a whole new world of vegan and vegetarian possibilities, and we love to reimagine family favourites using these innovative meat-free options. Made in Australia, v2foods plant-based mince is the perfect swap for recipes that would typically use meat mince – simply brown this versatile soy-protein mince in a pan and you’re good to go. You’ll find it in our v2 Plant-Based Mince Bolognese with Pumpkin, Tagliatelle & Herbs; Thai v2 Plant-Based Mince with Cucumber Pickles & Noodles; and so many more.

v2 Plant-Based Mince Bolognese with Pumpkin, Tagliatelle & Herbs

Fable Mushroom ‘Meat’

Another exciting addition to the plant-based meat scene is Fable mushroom ‘meat’, made from over 60% shiitake mushrooms. With a meat-like texture that’s uncannily similar to slow-cooked, pulled meat, plus a robust, mushroomy flavour, it’s ideal for a range of recipes. You’ll find Fable mushroom ‘meat’ in our Pulled Mushroom ‘Meat’ Tacos, Mushroom ‘Meat’ Pan-Braise with Chickpeas, and Vegan Mushroom ‘Meat’ Nachos!

Vegan Mushroom Meat Nachos

Syndian Falafel

Sydney-based Syndian supplies us with the ready-made super green falafel that appears in many of our recipes. Bursting with veggie goodness, they’re preservative-free and made with chickpeas, garlic, sesame seeds, potato, fresh herbs and spices. You’ll find these tasty vegan morsels in recipes like our Super Green Falafel with Tahini and Roast Pumpkin, and our Super Green Falafel and Grains with Green Goddess Sauce.

Super Green Falafel & Grains with Green Goddess

Soy Co Tofu and Tempeh

Sourced from Sydney-based Soy Co, two mainstays of our vegan and vegetarian dishes are tofu and tempeh. We love tofu in recipes like our Singapore-Style Tofu Noodles, Teriyaki Tofu Rice Bowl, and Thai-Style Yellow Tofu Curry, while the nutty, mushroom-like flavour of tempeh is so delicious in recipes like our Tempeh-Water Chestnut Wraps.

Tofu (sometimes called bean curd) and tempeh are complete sources of dietary protein, which is unlike most plant proteins. This means they contain all nine essential amino acids that our bodies require. Tofu is also a good source of iron and calcium – two nutrients to be mindful of when eating a plant-based diet – and tempeh contains a comparable amount of protein by weight compared to chicken and other meats.

Tempeh-Water Chestnut Wraps

Vegan Cheeses – GreenVie Smoked Gouda and Greek Style Feta

As all plant-based cooks and eaters will know, a great vegan cheese can be hard to find! We offer two options in our recipes, both made by GreenVie.

GreenVie Smoked Gouda has a rich, lightly smoked flavour – we like to scatter it grated over pasta bakes like in our Smoky Vegetable Bake with Rice, Beans & Vegan Cheese, or stir it through dishes to give added depth of flavour, like in our 15 Min Vegie & Currant Rice with Caramelised Fennel & Vegan Cheese.

For salads, burgers, pastas and more, GreenVie Greek Style Feta has a crumbly texture and tangy flavour just like traditional feta. You’ll find it in our Sweet Potato-Corn Quesadillas with Chipotle, Coriander and Spinach, plus our Roast Pumpkin and Broccoli with Spiced Lentils.

Smoky Vegetable Bake

Legumes

One of the easiest ways to bump up the protein and fibre content of a dish is to eat a variety of high-protein, fibre-rich plants. It’s also a great way to support good gut health and digestion.

Canned legumes such as chickpeas, lentils, cannellini beans, red kidney beans and black beans are all good sources of plant protein and are naturally low in fat. Swapping out refined grains for legumes is a healthy trick our chefs use to maximise flavour, texture and nutrients, while also keeping the calories in a recipe down!

Our Smoky Chickpea Cobb Salad with Macadamias, Avo and Tahini Dressing, Low-Cal Chickpea-Lentil Curry with Greens, Almonds & Pickle, and Spicy Braised Black Beans with Corn-Avocado Salsa & Feta are just a few of the legume-rich recipes from our menu.

Smoky Chickpea Cobb Salad with Macadamias, Avo and Tahini Dressing

Wholegrains

Compared to their refined counterparts, wholegrains are higher in dietary fibre, vitamins and minerals. They also often have a low Glycaemic Index, meaning the energy release that occurs is slower, so you feel fuller for longer.

Our menu includes a variety of unique and premium wholegrains, like red rice, brown rice, freekeh, quinoa and burghul, plus our special black pearl grain blend combining brown rice, organic red quinoa and black barley. These nutrient-rich wholegrains also lend lovely nutty, earthy flavours to your cooking. Find them in the likes of our vegan Roast Cauliflower-Grain Bowl with Currant Dressing & Hummus, and Falafel & Tahini Greens Bowl with Pearl Grain Blend.

Roast Cauliflower-Grain Bowl    with Currant Dressing & Hummus

Did you know?

When our chefs pair multiple plant-based proteins together in the one dish – like combining tofu with black beans, or mushroom ‘meat’ with chickpeas – this means the recipe offers a complementary protein. This is a protein set that contains all the essential amino acids our bodies require!

Want to know more about our healthy recipe categories of Low-calorie, Reduced Carb and Nutritious, take a look at this blog post explainer.

Want more plant power in your cooking? Check out our 4 vegan and 4 vegetarian recipes every week on the Marley Spoon menu.

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