6-meal Vegetarian Menu Plan for Lactose Intolerance

9 Apr
This menu plan depends on one hugely important ingredient: miso paste. It’s available at Waitrose in the World Foods section. Get some. The other things, well, we all know how to make do. But there is no substitute for miso. The dark kind is saltier than the light.
  1.  Tofu & Noodles in Miso Soup with Mushrooms
  2. Chargrilled Sweet Potato Slices (boil first) with Sugar Snaps and Puy lentils
  3. Udon Salad with Carrot, Mushroom, Peas, Tofu & Spring Onions
  4. Bean Salad
  5. Pasta with Tomato Sauce and vegan pesto
  6. Sweetcorn Omelette with spicy potato wedges

Shopping List:

1.

  • 1/3 cup miso
  • 3 green onions (scallions)
  • 1 tbsp shredded nori or wakame seaweed (optional)
  • Handful mushrooms
  • 1/2 block firm silken tofu
  • dash soy sauce
  • 1/2 tsp sesame oil
  • 1 nest dried egg noodles per person

2.

  • Sweet potatoes
  • Sugar snaps
  • Pre-cooked Puy lentils

3.

  • Udon
  • Carrot
  • Mushrooms
  • Frozen Peas (or baby soybeans)
  • Spring onion
  • Tofu
  • Sesame seeds
  • Cucumber
  • Sesame oil
  • Lime juice
  • Honey
  • Soy sauce/tamari
  • Miso (essential!)

4.

  • Dried beans (soak and cook the day before) or 2 tins of different beans
  • Green pepper
  • Celery
  • Onion
  • Garlic
  • Sugar
  • Vinegar

5.

  • Dried pasta
  • Chopped tomatoes
  • Onion
  • Herbs
  • Vegan pesto

6.

  • Sweetcorn
  • Eggs
  • Red pepper
  • Potatoes
  • Paprika
  • Turmeric

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