Pic nic: vegan menu for packed lunches or at the table with friends

Who I am
Louise Hay


Author and references

Tradition has it that on May XNUMXst - day dedicated to workers' day - but also April 25 and Easter Monday are celebrated aOpen air, in the meadows, possibly with a picnic, taking advantage of the beautiful season that has just begun, which revives the colors, warms the air and spreads intoxicating floral scents. Unfortunately, this is not always the case. Often this day is accompanied by unpleasant black clouds, sometimes even from rain, which naturally prevent any out-of-town outing.

Ma we at healthiergang.com, far-sighted and provident, we have also considered this unfortunate hypothesis! Therefore, we have thought of two alternative menus: one by one Eco-friendly vegan picnic, the other for a vegan lunch and organic, to be enjoyed at home with peace of mind.



For those who decide to do a nice picnic and needs to prepare a packed lunch, easy to pack and take with you, we have thought of a simple, tasty and certainly green menu, based on the seasonality of the ingredients!

Vegan packed menu:

1) Rustic pie with zucchini, peas and asparagus;

2) Rice and broad bean pie

3) Artichokes stuffed with parsley, mint and tofu

4) Lemon and ginger cake

Rustic zucchini, pea and asparagus pie


2 zucchini
200 g of peas
200 g of asparagus
2 tablespoons of soy milk
100 of non-hydrogenated vegetable margarine
150 g flour
spices and herbs to add according to taste

Look at the photo sequence!


Finally, take it out of the oven, decorate as you like and put it in a container, perhaps making the portions first.

Rice and broad bean pie


400 g of risotto rice
200 g of broad beans
50 g of chopped white almonds
5 tablespoons of cornstarch
5 tablespoons of vegan bechamel

Preheat the oven to 180 degrees. Meantime cook the rice for about 15-20 minutes and, the part, boil the beans, in abundant salted water, until they are nice and soft. Then drain them, put them in a bowl and blend them until you get a soft and homogeneous cream; at this point add some thyme, le powdered white almonds, five tablespoons of sifted cornstarch (so as not to form lumps), five tablespoons of vegan bechamel * and mix well to mix everything.

Once the rice is cooked, make sure it is dry and tight, and pour it into the bowl containing the broad bean cream. Mix well, then line a baking sheet with oil, sprinkle with breadcrumbs and pour the mixture of rice and broad beans.
Cover with a thin layer of breadcrumbs, pour a little oil on the surface and bake for about half an hour.
Yours vegan patty it's ready! All that remains is to let it cool and bundle it up to take it with you.

* Vegan bechamel: this is how it is preparedAdd 200 g of extra virgin olive oil to seven tablespoons of flour, add a pinch of nutmeg, a little salt and a little pepper.
With a whisk, mix well to avoid lumps and put back on the stove, over low heat, until the béchamel has obtained a decent density.

Carciofi stuffed with parsley, mint and tofu

Wash and clean the artichokes well, taking care to remove the outer leaves, cut the stems and rub each artichoke with half a lemon.
Then prepare a mince of garlic, mint and parsley and put a little inside each artichoke, without filling them too much.
At this point, heat the extra virgin olive oil in a saucepan, place the artichokes in it, add a little salt, a pinch of paprika and simmer with a little white wine.

When the artichokes begin to soften add inside the small pieces of tofu; once cooked, drain them gently - without letting the filling fall - place them on absorbent paper and serve hot.

Lemon and ginger cake

100 g of rice syrup
1 banana
40 g of sunflower oil
1 piece of fresh ginger

Andrea Marchetti

150 g of rice flour
50 g flour
1 teaspoon of baking powder

Turn on the oven and set the temperature to 180 degrees. Then take a bowl and add the rice syrup, a mashed banana (must be reduced to pulp), lsunflower oil and beat everything with a fork.
Then take a piece of ginger (about the size of a walnut), peel it, scratch it and add it to the compound.
At this point theavate the lemon, grate the zest and then add it to the mixture. Stir in the rice flour and the 00 flour with a sieve and add a teaspoon of baking powder.

Then oil a pan well, sprinkle it with flour (or alternatively, line the pan with parchment paper) and pour the mixture.
Let cook for about half an hour, or until the cake is well cooked inside. To check it, just insert a toothpick in the center of the pan; if it is dry, the cake will be ready to come out of the oven.

Have a good picnic everyone!



1) Tofu ricotta with basil with sesame croutons

2) Vegan artichoke crepes

3) Soy stew with broad bean cream and asparagus

4) May cream

Tofu ricotta with basil and sesame croutons

You will need:
- 400 g of tofu in a stick
- 2 tablespoons of extra virgin olive oil
- a pinch of salt
- 10 large basil leaves
- 4 mint leaves
- 3 purple basil leaves
- sesame croutons to be stuffed with tofu ricotta

Put a stick of tofu in a small bowl and mash it with a fork. Add the olive oil and salt and make a homogeneous cream.

Once this is done, put the mint leaves and green basil in the blender and chop finely, add them to the tofu mixture, mix well and keep in the fridge until ready to serve.
Decorated with leaves of red basil (or with green basil leaves, if you can't find it) and serve with croutons or sesame buns.
Ideal for spreading! vegan with artichokes

Vegan artichoke crepes

For the biscuits:
150 grams of organic wholemeal flour
150 gr of organic buckwheat flour
250 ml water
250 ml soy milk
a pinch of salt
a pinch of nutmeg a leek leaf to decorate

Combine the two flours and gradually add a little water at a time, taking care to turn continuously with a whisk, to avoid the formation of lumps, and to pour more water only when the previous one is not completely absorbed.
Then gradually add the milk too, a pinch of salt and a pinch of nutmeg.

Stir until you get a homogeneous mixture. Once this is done, heat a drizzle of oil in a pan and when it becomes hot, pour some batter - about two tablespoons - with the help of a ladle. Move the pan so that the dough is evenly distributed on the bottom and cook until the biscuit is golden brown on both sides.

At this point, you can lay it on absorbent paper and stuff it.
For the filling!
3 large artichokes
2 cloves of garlic
vegan bechamel *
Almond Parmesan with Wheat Germ **

Wash and clean the artichokes well, taking care to remove the stiffer leaves; then cook them in steam (or in a bain-marie) for about twenty minutes. Once this is done, pour extra virgin olive oil into a pan and when it starts to fry put the two cloves of garlic, brown them and then place the steamed artichokes in it. Pour a little white wine and let it evaporate, then cover well and cook until the artichokes have become very soft. We recommend that you check them often and add water if necessary.
At this point, all that remains is to blend them - helping you with a few tablespoons of soy milk to soften them further - until a homogeneous and soft cream is obtained.

Once this is done, get ready vegan béchamel * and almond parmesan **.

** Almond Parmesan with wheat germ

ingredients:1 cup white almonds finely chopped, 1 spoonful of wheat germ

Add the almond powder to the wheat germ, add a pinch of salt and your vegan parmesan is ready!

At this point, put the artichoke cream, the vegan béchamel and the almond parmesan in a bowl, mix well and stuff the crepes!

Here's how it's done ...
Take the first crepe and spread it out on a work surface, cover it with a thin layer of filling; fold it in half, so as to form a crescent and then again into a handkerchief. At this point you can wrap it with a ribbon made from the leek leaf. Repeat the same operation for all the crepes. Serve hot, but not hot!

Soy stew with broad bean cream and asparagus


600 g of soy stew (calculate about 150 g of stew per person)
a carrot
a stalk of celery
1 tomato
an onion
2 cloves of garlic
200 g of asparagus
200 g of broad beans

Preparate un vegetable broth with carrot, celery, onion, garlic and tomato; when the broth is hot pour in the dehydrated soy stew (see photo) and let it simmer for about ten minutes; then let it drain for a few minutes; then squeeze each morsel.

At this point, put the stew inside a bowl.

Meantime steam the broad beans and asparagus (or if you do not have the steamer you can cook them in a bain-marie) and when they are very soft - such that they can be easily pierced with a fork - remove them from the steamer and put them in the blender, adding two tablespoons of oil and two pinches of salt.

Blend everything until you get a homogeneous mixture. Now you can season the soy stew with the broad bean and asparagus cream. Serve hot.

May cream

We recommend ending the May XNUMXst lunch with a tasty, light, fruit-based dessert, ideal for continuing the day well without feeling too heavy.

To make it happen you will need:
1 banana
- 3 kiwi
- 4 tablespoons of almond cream **
- 1 tablespoon of wheat germ (or oat bran)
- 1 tablespoon of sliced ​​almonds
- half a tablespoon of lemon juice
- 1 pinch of cinnamon

Mash the banana and add the lemon juice, mix everything and pour in the almond cream **, mix again and pour into a cup.

At this point sprinkle the wheat germ (or incorporate the oat bran).

Cut the kiwifruit into small pieces and put them on the cream, distribute the pieces of sliced ​​almonds and serve in single portion cups!

The almond cream: simple and good **!

Put in the blender 4-5 tablespoons of white almonds, chop finely and then pour them into a cup; add 4 tablespoons of soy yoghurt and mix until a homogeneous cream is obtained!

Now all that remains is to enjoy your lunch!

Enjoy your meal… and happy May XNUMXst to all!

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