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Seasonal 3 day Plan - September

Three days of recipes built around September’s best produce - tomatoes, sweetcorn, courgette, squash, aubergine, and peppers, plus a little seasonal fruit to finish. This is the last real taste of summer before autumn properly sets in, so make the most of it while it’s here.

The recipes

Roasted Tomato & Garlic Romesco Soup with Tzatziki

There’s something about late-summer tomatoes that makes me want to roast absolutely everything. When they’re properly ripe and sweet, they release so much juice in the oven that you barely need to do anything to them. This soup is somewhere between a classic roasted tomato soup and romesco - sweet, smoky roasted tomatoes and garlic blended with toasted almonds, smoked paprika and a splash of sherry vinegar. The almonds make it naturally rich and creamy, while a dollop of cool, garlicky homemade tzatziki on top cuts through all that sweetness beautifully. No stock, no cream, and very little fuss - just really good tomatoes doing most of the work.

Prep Time

10 minutes

Total Time

45 minutes

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Squash Stuffed with Herby Fennel Rice and Pesto

Soft and caramelising squash filled with a delicious mix of rice, fennel, thyme and crunchy toasted hazelnuts. Lovely autumnal flavours.

Prep Time

15 minutes

Total Time

1 hr 15 mins

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Blackberry Blueberry Peanut Butter Thyme Crisp

A simple dessert which celebrates the abundance and juicy goodness of berries with a gorgeous crispy topping.

Prep Time

15 minutes

Total Time

45 minutes

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Courgette & Sweetcorn Fritters with Sesame Sauce

Delicious seasonal courgette & sweet corn fritters with sesame sauce - a recipe from my cookbook The Vegan Air Fryer for you! 🤩 These addictively good courgette & sweet corn fritters are fantastic - even better dipped in some dipping sauce or mayo! They are also brilliant for packed lunches or a healthy snack. Note - it's important to get as much moisture as possible out of the grated courgette so they aren't soggy. Much love, Niki xxx

Prep Time

10 minutes

Total Time

30 minutes

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Roasted Cauliflower, Potato & Aubergine Curry

A deeply comforting, flavour-packed curry with roasted vegetables folded into a rich spiced tomato sauce. Roasting the cauliflower, potatoes and aubergine first gives this dish incredible texture and caramelised flavour, while the tahini and yogurt add a subtle creaminess that makes the sauce extra luscious. Finished with cooling coconut mint dressing and fresh coriander, this is the kind of nourishing one-bowl dinner that feels both hearty and vibrant. So delicious and more-ish!

Prep Time

15 minutes

Total Time

1 hr 11 mins

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Frangipane Apple Tart

Beautiful almond and apple flavours combine in this delicious frangipane tart. A nutty pecan base and sweet and gooey centre topped with sweet apples.

Prep Time

20 minutes

Total Time

1 hr 20 mins

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Pea, Mint & Courgette Soup with Caramelised Onion Socca & Mint–Tahini Yogurt

Soup season is right around the corner and my cosy pea, mint & courgette soup might just be my new favourite. and a great way to courgettes! I haven't made socca for ages but I thought it would be delicious with the soup. You just whisk together your chickpea flour, water, olive oil, and salt until smooth and leave to rest while caramelising your onions. And while they go soft and jammy, you can add your soup ingredients: onion, garlic, courgette, and peas to simmer with vegetable stock. Pouring the socca mix onto your onions, cook then brown under the grill, remember to add a sprinkle of za’atar on top. Then with a quick blitz and obligatory taste test, the soup is ready to serve with a drizzle of mint-tahini yoghurt and sprinkle of seeds for that extra crunch. Naturally gluten free and packed full of protein, this hearty bowl will fill you right up. Notes ✨ - High protein – peas, tahini, and chickpea flour give this soup + socca combo a big protein boost, making it a proper meal. - Gluten free – naturally free from gluten thanks to the chickpea flour socca. - Store cupboard friendly – peas, chickpea flour, tahini, and stock are staples you’ll likely have on hand, so it’s a great last-minute recipe. - Flexible with greens – throw in spinach, kale, cavolo nero, or frozen greens for an even greener bowl. - Caramelised onion socca – the onions are cooked right into the socca batter, so you get jammy, sweet ribbons baked through every slice. - Meal prep friendly – the soup keeps for 3 days in the fridge or freezes well (without yogurt topping). The socca is best fresh but reheats well in a hot pan. - Make it luxe – finish with toasted seeds, a drizzle of chilli oil, or crumble over vegan feta.

Prep Time

15 minutes

Total Time

45 minutes

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Stuffed Peppers with Mango Chutney Coconut Rice

The peppers are roasted until golden and soft, then filled with the dreamiest mango chutney coconut rice – this is summer in a pepper 🌞 There’s heat, sweetness, spice, and that creamy drizzle on top. ✨ Herby coconut rice ✨ Warm spices ✨ Sweet mango chutney ✨ A swirl of coconut yogurt magic Save this one for when you want something easy and a little bit special. Here's the recipe!

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Coconut Ginger Rice Pudding with Sticky Roast Pears

Delicious, comforting rice pudding with some special twists; cooked with coconut cream, dessicated coconut and stem ginger, then topped with roast pears. Incredible.

Prep Time

15 minutes

Total Time

1 hr 15 mins

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Ingredients

For

4

M

I

Fruit and Vegetables

800 g Ripe tomatoes

0.7 Cucumber

1.3 tbsp Lemon juice

a few Reserved roasted tomatoes

2 Medium squash or pumpkin

2 Large red onion

8 cloves Garlic

2 Small fennel bulb

Blackberries and blueberries

150 g Blackberries and blueberries

2.3 Courgette

4 Spring onions

165 g Sweetcorn

1 Cauliflower

1 Aubergine

500 g Baby potatoes

2.6 Red onion

1 Apples

0.7 Onion

0.3 Marrow

600 g Frozen peas

0.7 Lemon

0.3 inch Ginger

0.3 Lime

0.7 Lime wedge

2 Pears

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