Formula for easy ethical one-pot meals

This super easy recipe formula is just brilliant. It makes a wonderful variety of delicious, healthy, cheap, and ethical meals. I use it pretty much every day, so thought it would be worth sharing. Just choose whichever ingredients you’re in the mood for and can find cheaply, follow the directions, and a few minutes later you’ll have an amazing meal ready to enjoy!

Try printing out the formula and putting it up in the kitchen for ideas and inspiration whenever you need it.


ea-tasty-formula

PDF: EA Tasty formula for easy ethical one-pot meals

Thanks to Marcus for the cute illustrations! Check out his artwork here. 100% of his profits go to the Against Malaria Foundation (a GiveWell top charity).


 

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Hearty lentils and chickpeas

This rich and wholesome dish is extremely versatile. Packed full of pulses and veggies, it’s a wonderfully nutritious basis to a meal, and can be served with potatoes, as a pasta sauce, on top of rice, or with couscous.

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Hearty lentils and chickpeas

Adapted from Jamie Oliver’s shepherd’s pie
Convenience: 35 minutes to cook ~ easy to scale up ~ can be frozen
Serves: about 4

Ingredients

  • 2 tbsp vegetable oil
  • 1/2 tbsp ground coriander
  • 1 onion, finely chopped
  • 2 carrots, finely chopped
  • 3 cloves of garlic, finely chopped
  • 1/4 tsp salt
  • 1 tsp dried thyme or oregano
  • 350 g mushrooms, sliced
  • 15 cherry tomatoes, sliced into quarters
  • 1 tbsp balsamic vinegar
  • 1/2 vegetable stock cube
  • 1 400 g tin of chickpeas (unsalted)
  • 1 400 g tin of lentils (unsalted)
  • 1 small bunch of fresh parsley (optional)

Directions

  1. Heat the oil in a large pan over medium heat. Add the coriander, onion, carrots, garlic, salt, and thyme or oregano. Cook for around 10 minutes, stirring frequently, until softened.
  2. Add the mushrooms and cook for another 5 minutes on high heat, until most of the moisture from the mushrooms has evaporated.
  3. Add the tomatoes, balsamic vinegar, stock cube, chickpeas, and lentils (including the liquid from the tins). Cook for a further 10 minutes or so, until thickened and reduced.
  4. Sprinkle the fresh parsley leaves on top.
  5. Serve warm with whatever you like. It goes brilliantly with pasta, mashed potatoes, couscous, or rice.

How many EA Tasty Spoons does it get?

  1. Screen Shot 2016-04-09 at 18.53.32 No animal products. Completely vegan.
  2. Screen Shot 2016-04-09 at 18.53.32As far as I know, none of the ingredients are particularly harmful to the environment.
  3. Screen Shot 2016-04-09 at 18.53.32All of the ingredients are fairly inexpensive.
  4. Screen Shot 2016-04-09 at 18.53.32Healthy. Chickpeas and lentils are both full of protein and fibre, and may even help reduce risks of metabolic and cardiovascular diseases.
  5. Screen Shot 2016-04-09 at 18.53.32A really delicious and satisfying dish.

Total EA Tasty Spoons: 5


 

Vanilla scones

These scones couldn’t be simpler to make. They’re perfectly soft and crumbly on the inside and satisfyingly crusty on top. Ideal served with jam, vegan clotted cream, and tea on a summery afternoon.

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Vanilla scones

Convenience: 10 mins to prepare, 12 mins to cook ~ easy to scale up
Makes: 15 scones

Ingredients

  • 475 g (3 3/4 cups) self-raising flour
  • 75 g (1/3 cup) caster sugar
  • 1/8 tsp salt
  • 75 g (1/3 cup) non-dairy margarine (ideally palm oil free)
  • 240 ml (1 cup) non-dairy milk
  • 1 tbsp vanilla

Directions

  1. Preheat the oven to 200 C or 390 F
  2. In a large mixing bowl, stir together the flour, sugar, and salt.
  3. Using an electric beater, mix in the margarine until it is fully incorporated.
  4. Add the milk and vanilla, and beat until a soft dough is formed.
  5. Tip the dough out onto a floured surface, and kneed for a minute or two.
  6. Using a rolling pin, roll the dough until it is about 2 cm thick.
  7. Cut out circles using a small scone cutter or upside down glass, and place them onto a non-stick or lined baking tray.
  8. When you can’t cut out any more circles, ball the dough up, and roll it out again to cut out a few more.
  9. Bake for about 12 minutes, until lightly golden on top.
  10. Serve warm or room temperature with your favourite jam, vegan clotted cream*, and tea.

*I make a quick sweet clotted cream by combining equal quantities of non-dairy margarine and vegetable shortening, then adding powdered sugar to taste.


How many EA Tasty Spoons does it get?

  1. Screen Shot 2016-04-09 at 18.53.32 No animal products.
  2. Screen Shot 2016-04-09 at 18.53.32None of the ingredients are particularly harmful to the environment, so long as you can find a margarine made without palm oil.
  3. Screen Shot 2016-04-09 at 18.53.32All of the ingredients can be fairly cheap.
  4. Not healthy, because it’s mostly refined carbohydrate.
  5. Screen Shot 2016-04-09 at 18.53.32So delicious. You won’t be able to eat just one!

Total EA Tasty Spoons: 4


 

Spicy baked beans

These spicy beans are so simple to make, and surprising delicious! Perfect for a lunch or quick dinner. They’re also super convenient, as the recipe only uses store cupboard ingredients.

Screen Shot 2016-05-27 at 13.18.45


Spicy baked beans

Recipe from the Patel family
Convenience: 5 mins to prepare ~ easy to scale up quantities ~ store cupboard ingredients
Serves: 1 or 2

Ingredients

  • 1/2 tbsp vegetable oil
  • 1/2 tsp black mustard seeds
  • 1/2 tsp cumin seeds
  • 1 tin baked beans (like Heinz)
  • 1/16 tsp turmeric
  • 1 tsp ground cumin
  • 1 tsp ground coriander
  • 1/8 tsp cayenne (optional)

Directions

  1. Heat the oil in a small saucepan.
  2. When hot, add the mustard seeds and cumin seeds, then let them pop in the oil for a few seconds.
  3. Tip the beans into the pan, then stir in the turmeric, cumin, coriander, and cayenne.
  4. Continue stirring until the beans are heated through.
  5. Serve with baked potatoes*, rice, or on toast.

*Cut your potatoes in half before baking them. Just put halved potatoes (without oil) on a tray in the oven at 200 C or 400 F. This halves the baking time, and makes it easier to see when they’re cooked. The cut side will turn brown and puff up when they’re done (as in the image above).


How many EA Tasty Spoons does it get?

  1. Screen Shot 2016-04-09 at 18.53.32 No animal products.
  2. Screen Shot 2016-04-09 at 18.53.32As far as I know, none of the ingredients are harmful to the environment.
  3. Screen Shot 2016-04-09 at 18.53.32All of the ingredients are cheap.
  4. Screen Shot 2016-04-09 at 18.53.32Healthy. Beans are very nutritious. They contain multiple types of fibre, as well as protein and various vitamins and minerals. Beans are thought to be effective at reducing the risk of cardiovascular and metabolic disease. Some tinned beans do contain a quite a bit of added sugar and salt, so buy the reduced sugar and salt versions if you want to be extra healthy.
  5. Screen Shot 2016-04-09 at 18.53.32This recipe is a family favourite. It’s just so flavourful and satisfying. Try it out and you’ll see what I mean!

Total EA Tasty Spoons: 5