Author: Round & About

Plant Based Protein Packed Picnic Recipes from Squeaky Bean

Plant-based picnics couldn’t be easier with Squeaky Bean. If you’re reducing your meat intake and looking to enjoy a more plantiful picnic from wraps to sandwiches and salads, why not try one of these picnic-friendly recipes from Squeaky Bean. 

Tuna Orzo Sharing Salad

Try this tuna style orzo salad; it strikes a balance of flavour, texture, and nutrition. Squeaky Bean Tuna Style Flakes add a salty, umami-rich flavour that pairs well with the mildness of orzo while the lemon, Dijon and mustard dressing enhances everything without overpowering it.

Serves 4 (side)
Ingredients
100g orzo pasta 
1 small lemon, juice and zest 
2 tbsp wholegrain or Dijon mustard 
1 tbsp olive oil 
1/2 tsp crushed chillies (or to taste) 
1/2 tsp fennel seeds, toasted (optional) 
1 bunch spring onions, white and light green parts finely sliced 
100g cherry tomatoes, halved 
150g radishes, halved and thinly sliced 
1/2 cucumber, quartered and sliced 
50g capers (optional) 
50g cornichon, sliced (optional) 
50g rocket or other mixed greens 
20g dill, leaves picked 
1 pack Squeaky Bean Tuna Style Flakes 
Salt and freshly ground black pepper, to taste 

Method
1. Cook the orzo in plenty of salted, boiling water until just tender. Rinse until cool with cold water and drain thoroughly.
2. In a small bowl, whisk together the lemon juice and zest, mustard, olive oil, chilli and fennel seeds; season to taste.
3. In a large bowl, mix the orzo with the spring onions, cherry tomatoes, radishes, cucumber, capers and cornichon. Toss with the dressing.
4. Rest for 30 mins in the fridge for the flavours to meld, toss again before serving. Add the greens and dill just before serving 
5.  Gently mix through the Tuna Style Flakes or arrange on top

Muffuletta (New Orleans-style make-ahead sandwich) 

This muffuletta is a Sicilian-American style sandwich that originated in New Orleans, Louisiana. It delivers bold flavours, distinct layers and is made with bold, smoky Pastrami Style Slices and a spicy tangy olive salad — all packed into a large focaccia. 

Serves 4-8 (meal or snack)
Ingredients
Olive Salad
170g green pitted olives 
170g black pitted olives 
1 stick fresh celery, finely diced 
5 pickled silverskin onions, finely diced 
5 pieces artichoke antipasti in oil, finely diced 
50g pickled chillies, finely chopped 
1 clove garlic, crushed 
1 tbsp wine vinegar or apple cider vinegar 
2 tbsp olive oil 
1 tsp dried oregano 
15g parsley, leaves only, roughly chopped 

Sandwich Assembly
1 loaf sourdough, large focaccia or large ciabatta 
200g roasted red peppers, well drained 
2 packs Squeaky Bean NYC Deli Pastrami Style Slices 
Salt and freshly ground black pepper, to taste 

Method
1. Pulse the olives in a food processor until roughly chopped, then stir in the rest of the olive salad ingredients. 
2. Cut the loaf in half widthways and spread both sides thickly with the olive salad, pressing down with the back of a spoon to adhere the mixture to the bread. 
3. Layer the roasted peppers and Squeaky Bean Squeaky Bean NYC Deli Pastrami Style Slices Pon the bottom half of the loaf, then quickly flip the other half of the loaf onto the pastrami layer to close. 
4. Wrap the sandwich in tinfoil and set aside for 2 hours to allow the olive juices to be absorbed. When ready to serve, slice into 4-8 wedges/squares (depending on shape of the loaf).

Fajita-style Tex-Mex picnic wraps 

A fantastic, flavourful, and easy-to-make option for outdoor meals. These fajita style Tex-Mex picnic wraps combine the bold, smoky spices of fajitas with the convenience of a handheld wrap — perfect for a picnic. 

Serves 4 (snack/canapés)
Ingredients
1/2 lime, juiced 
1 small garlic clove, crushed 
1 avocado, mashed with fork 
1 pepper or 3-4 mini peppers, sliced into fine strips 
1/2 red onion, finely sliced 
1/2 tsp oregano 
1/4 tsp ground cumin 
1 fresh green chilli, finely sliced (or to taste) 
5g fresh coriander, stems and leaves finely chopped 
1 tsp olive oil 
2 large flour tortilla wraps 
1 little gem or cosberg lettuce, thick spines cut away 
1 pack Squeaky Bean Sweet Smokey BBQ Chicken Style Pieces 
salt and freshly ground black pepper, to taste 

Method
1. Put the garlic in a small bowl and pour over the lime juice; set aside for 20 mins to ‘cure’ the garlic and reduce its harsh bite. Mix with the mashed avocado and season to taste. 
2. Meanwhile, in a medium bowl, mix together the sliced pepper, onion, oregano, cumin, chilli, chopped coriander and olive oil; season to taste. 
3. Layer half of 1 tortilla with 1/2 portion lettuce leaves and the spread the other half with 1/2 portion guacamole. Arrange the sliced peppers in a strip on the guacamole, followed by the Squeaky Bean Sweet Smokey BBQ Chicken Style Pieces.  
4. Roll up the tortilla tightly, starting with the guacamole end and finishing with the lettuce end. Wrap in tinfoil to hold together and keep closed. Repeat with the remaining tortilla. Slice each tortilla into 6-8 rounds when ready to serve. 

Whether you’re vegan, vegetarian, flexitarian, or just curious, here some plant-based picnic tips: 

Picnic like a Plant-Based Pro  

1. Prep ahead: Make everything the night before to reduce stress.
2. Pack smart: Put heavier items at the bottom and cushion fragile items (like fruit).
3. Plant based protein: Packing extra Squeaky Bean ready to eat slices means no one will go hungry.
4. Keep it cool: Use ice packs or frozen water bottles to keep perishables fresh. 

Eco-Friendly Touches 

1. Use cloth napkins and bamboo cutlery 
2. Avoid single-use plastic
3. Bring a reusable trash bag or compost bin
4. Choose locally-sourced, in-season ingredients when possible