Quick & Tasty

200-400kcals

  Japanese-style potato salad

400-600kcals

  Nabe of yellow peppers, celeriac, shiitake and tofu with rice

  Celeriac and mushrooms with lentils and rice

  Curry of potatoes, parsnips and chickpeas

  Peppers, tofu, potatoes and black rice

  Fried potatoes with soy beans, peas and courgette in a mildly spicy sauce

  Curry of potatoes, spinach and chickpeas

  Murakami meal #4: Stir-fried potatoes with carrots and soy beans

  Stir-fry of tofu, potatoes and carrots

  Simple winter hotpot with root vegetables and adzuki beans

  Stir-fry of carrots, potatoes and chickpeas

  Potato and vegetable bake with cream cheese

  Trofie, tomatoes and mozarella with a cream cheese dressing

  Tofu-hummus, fried potatoes and aubergines

  Tortilla with mushrooms and pine nuts

  Risotto with green peas

  Murakami meal #3: Aubergine boats with soy beans and ginger served with red rice

  Linguine al pesto Genovese

  Risotto with oyster mushrooms

  Murakami meal #2: soba noodles, soy beans, tomato and carrot

  Murakami meal #1: aubergines with ponzu, soy beans and brown rice

  Curry of potatoes, spinach and paneer

  Nabe of carrots, potatoes, shiitake and tofu

600-800kcals

  Yakisoba with carrots and edamame

  Aubergines stuffed with stir-fried cauliflower and potato gratin

  Parsnips, bananas, adzuki beans and rice

  Udon with carrots and tofu skin knots in a mildly spicy sauce

  Iridofu with carrots and shiitake

  Tofu skin rolls and stewed hijiki seaweed with aubergines

  Parsnips, peppers and black beans with rice

  Soy milk ramen

  Risotto with parsnips and oyster mushrooms

  Nabe of parsnips, celeriac and soy beans with red rice

  Butternut squash, pear and black-eyed bean stir-fry with brown rice

  Courgettes with feta and pine kernels, served with basmati rice

  Yellow peppers, potatoes and Puy lentils

  Miso-glazed aubergines with soy beans and rice

  Rigatoni, chickpeas and cucumber with a miso dressing

  Orzo with broccoli and paneer

  Stir-fried carrots with tofu-hummus and maftoul

  Cauliflower, potatoes and lentils

  Curry of celeriac, spinach, mushrooms and paneer

  Mild curry with red lentils and rice

  Asparagus and paneer on a bed of rocket and courgettes

  Imam bayildi with couscous and feta

  Mild root vegetable curry with paneer and rice

  Orzo with ricotta and mushrooms

  Bananas, black-eyed beans, sweet potatoes and parsnips

  Mushrooms, apples and cranberries with fried chickpeas and rice

  Aubergines, apples and chickpeas, served with rice

  Stuffed courgettes with gnocchi

  Pasta with mozarella, tomatoes and antipasti

  Aubergines, sweet potatoes, tofu and wakame with rice

  Tomatoes with halloumi and pumpkin seeds, served with basmati rice

800-1000kcals

  Linguine with cream, potatoes, asparagus and pesto

  Festive bake with aubergines, mushrooms and cream

  Stir-fry of mixed mushrooms with black beans, celeriac and potatoes

  Scrambled tofu, hijiki, spinach and rice

  Carrot and chickpea stir-fry with maftoul

  Stuffed yellow peppers with chickpeas and rice

  Courgettes and mushrooms with Puy lentils and brown rice