North African and Middle Eastern
Broad bean and coriander spread
Mashed broad beans with coriander, lemon and olive oil.
Peanut-free meal plan
Seven dishes without peanuts in their ingredients.
Au Menu helps you choose meals and plan your shopping.
Your peanut-free week
- Monday
- Tuesday
- Wednesday
- Thursday
- Friday
- Saturday
- Sunday
Shopping for the week
Fruit and vegetables
- onions · 225 g
- lime · 1 piece
- pepper · 200 g
- red pepper · 125 g
- spinach · 150 g
- lemon · 1 piece
Dairy and cheese
- pouring cream · 100 ml
- plain yoghurt · 75 g
- butter · 15 g
- fresh goat's cheese · 75 g
- whole milk · 250 ml
- egg · 1 piece
- egg · 1 piece
Meat and fish
- chicken breast · 600 g
- veal topside roasting joint · 400 g
- tuna in water (drained weight) · 75 g
Pantry
- mild curry powder · 3 g
- sunflower oil · 10 ml
- basmati rice (dry) · 140 g
- ground cumin · 6 g
- olive oil · 20 ml
- paprika · 4 g
- tinned kidney beans (drained weight) · 300 g
Bakery
- wheat tortilla · 4 pieces
Allergen information for this week
Ingredients and allergen information cover the seven selected dishes. Starters and desserts below are separate suggestions.
Gluten: PresentCrustaceans: Absent from recipesEggs: PresentFish: PresentPeanuts: Absent from recipesSoya: Absent from recipesMilk: PresentTree nuts: Absent from recipesCelery: Absent from recipesMustard: Absent from recipesSesame: Absent from recipesSulphites: Absent from recipesLupin: Absent from recipesMolluscs: Absent from recipesThis information describes recipe ingredients, not traces in purchased products.
Au Menu suggests: starter, main, dessert
Peanut-free recipes for each course.
Starter
See all recipes- French
Salmon rillettes
Fresh and smoked salmon mixed with cream, mustard, lemon and dill.
- Mediterranean
Sea bream carpaccio
Thinly sliced raw sea bream with olive oil and lemon.
- Afghan
Bolani — potato-stuffed flatbreads
Thin breads filled with potato, spring onions and coriander, pan-fried until golden. One portion is one bread.
Main
See all recipes- Italian
Spaghetti with garlic and olive oil
Spaghetti with garlic, olive oil and chilli.
- Asian
Mung bean sprout omelette
Omelette with mung bean sprouts, spring onions and soy sauce.
- French
Buckwheat galettes with spinach and goat’s cheese
Buckwheat galettes filled with spinach and fresh goat’s cheese, prepared without nutmeg.
- Mexican
Chicken fajitas
Tortillas filled with chicken, peppers and onions.
Dessert
See all recipes- French
Apple compote with cinnamon
Apples gently cooked with cinnamon and lemon.
- French
Jam Swiss roll
Soft sponge rolled with strawberry jam.
- Mediterranean
Raspberry panna cotta
Vanilla cream set with gelatine and served with a raspberry coulis.
- American
Pancakes
Fluffy pancakes. Makes 12 pancakes: one serving is one pancake.
Tips for planning your week
Look for peanuts in sauces and toppings
Chopped peanuts, peanut butter and some satay-style sauces are obvious sources. Peanuts may also be part of a mixed ingredient. Recheck sauces and seasonings even if you have bought the product before.
Add flavour without peanut butter
For a stir-fry or salad, try a lemon, ginger and herb dressing suited to the recipe. Replacing a peanut sauce changes its texture. A recipe designed without peanuts is often a better starting point than removing the whole sauce.
Pay attention to shared utensils
Knives, bowls and boards may retain peanut residues in a kitchen where peanuts are used. Clean surfaces and prepare toppings separately. For an allergy, ingredient composition and preparation conditions both matter.
Do not automatically substitute another nut
Peanuts are legumes, distinct from walnuts, almonds and hazelnuts. That does not make tree nuts a safe alternative for every person with a peanut allergy. Choose replacements according to your own exclusions and your allergy specialist’s advice.
Your questions about these meals
Are groundnuts the same as peanuts?
Yes. Peanut butter, groundnut paste and chopped peanuts are covered by the same exclusion. Product names may use either term.
Can I use groundnut oil?
This selection excludes it. If you have an allergy, do not decide based on appearance or refining alone: follow your allergy specialist’s advice.
Is a sauce suitable if no peanuts are visible?
Not necessarily. Peanut paste may be blended into a sauce or marinade. Check the ingredients, and ask about them when someone else prepares the dish.
What does “may contain peanuts” mean?
It indicates a risk of accidental presence, distinct from an intentionally added ingredient. Follow your allergy specialist’s guidance; this page does not check the batches of products you buy.
Further reading: Reading food labels — DGCCRF (French) · Understanding allergens — DGCCRF (French PDF)