Five vegetarian dishes to try this Meat-Free Monday

Five vegetarian dishes to try this Meat-Free Monday


Posted 20th Aug 2018 by Peter Byrne

If you're planning to cook your own Meat-Free Monday dishes, we have the ideal suggestions for you to try!

Pumpkin, Chickpea and Mango Curry

Serves: 4

You will need

1 pack (18g) Fruit Bowl Mango Fruit Flakes
1 tbsp sunflower oil
1 medium red onion, peeled and sliced
2 garlic cloves, peeled and finely chopped
1 tsp ground cumin
1/2 tsp ground cinnamon
1 tsp ground coriander
1 tsp ground turmeric
2.5cm ginger, peeled and grated
2 mild red chillies, deseeded and finely chopped
2 tins of chopped tomatoes
400g pumpkin or butternut squash, cubed
2 tbsp medium curry paste
350ml water or coconut milk
400g can chickpeas, drained and rinsed
Salt and pepper
2 tbsp chopped fresh coriander
Basmati rice and naan bread to serve

Directions

1 Heat the oil in a large saucepan and add the onion. Fry gently for 5 minutes or until softened

2 Add the garlic and spices and fry for 1 minute

3 Add the chilli and ginger and cook gently for a further minute

4 Add the pumpkin or butternut squash and curry paste and fry gently for 3 minutes

5 Add the water or coconut milk and chopped tomatoes, stir well and bring to the boil. Simmer for about 25 minutes until the pumpkin/butternut squash is tender

6 Add the Fruit Flakes and drained chickpeas, cook for a further 1 minute

7 Add the chopped coriander and season to taste

8 Serve immediately with naan bread, poppadums and basmati rice

Recipe courtesy of www.fruit-bowl.com

Spiced Veggie Shepherd’s Pie

Serves: 4

You will need

1 tbsp butter
1 onion, finely chopped
350g cauliflower, broken into small florets
30g coriander, stalks finely chopped, leaves roughly chopped
400g can lentils, drained
350g Jalfrezi or Biryani curry Sauce
700g mashed potato
1 free range egg, beaten

Directions

1 Melt the butter in a large frying pan. Add the onion and cauliflower plus the coriander stalks. Season, then cover and cook over a medium heat for 10 minutes until softened and golden.

2 Stir the lentils, curry sauce and half a jar of water into the pan. Simmer for 10 minutes or until the cauliflower is tender and the sauce rich and thick, but not dry. Fold in half of the coriander leaves, then spoon into a medium baking dish. Heat the grill to high.

3 Stir in the remaining coriander into the mash, with 2 tbsp of the egg. Season, then spread evenly on top of the lentil base. Brush with the rest of the egg, then grill for 5-10 minutes, until golden.

Image and recipe courtesy of Waitrose.com

Roasted Butternut Squash with Baobab

Serves: 2

You will need

1 large butternut squash
2 tbsp olive oil
4 sprigs of rosemary
½ pomegranate
Parsley
Salt and pepper
2 tsp Meridian Peanut Butter & Baobab
2 tsp hot chilli oil

Directions

1 Preheat oven to 200C/gas mark 6. Cut the butternut squash into 4 and scoop the seeds out. Place on a baking tray and rub with oil.

2 Bake for 15 minutes and push the sprigs of rosemary through. Bake for another 15 minutes until cooked through.

3 Mix the peanut butter with the chilli oil and drizzle over the butternut squash. Season with salt and pepper, and garnish with pomegranate seeds and fresh finely chopped parsley.

Recipe courtesy of Meridian

Creamy Vegetable Casserole

Serves: 4

You will need

500g small Charlotte potatoes, halved
1 tbsp oil
2 leeks, cut into 2cm pieces
2 courgettes, thickly sliced
600g carton of potato & leek soup
100ml semi-skimmed milk
400g can cannellini beans, drained and rinsed
25g pack parsley, chopped

Directions

1 Cook the potatoes in boiling water for 10 minutes, then drain.

2 Meanwhile, heat the oil in a large frying pan and fry the leeks and courgettes for 3-4 minutes. Add the soup, milk, cooked potatoes and beans, and bring to the boil. Cover and simmer for 10 minutes, stirring occasionally.

3 Stir in the chopped parsley and season to taste.

Image and recipe courtesy of Waitrose.com

Lentil Burger

You will need

500g canned green lentils, drained and rinsed well
20g Linwoods milled chia seed
40g porridge oats
100g finely grated carrot, squeeze to remove excess water
40g smooth almond butter
1 tsp smoked paprika
½ tsp cumin
1 tsp pink Himalayan rock salt
½ tsp black pepper
1 tbsp (14g) coconut oil for cooking

Directions

1 Preheat oven to 180C (350F).

2 Pulse together all ingredients in a food processor 4-5 times.

3 Place into a bowl and mix fully using your hands.

4 Divide mixture to form 4 evenly sized balls.

5 Press each ball between the palms of your hands to form patties.

6 Fry patties in a large non-stick pan with melted coconut oil for 3 minutes per side. Place into the oven for 8 - 10 minutes to heat through.

7 Serve with toppings of choice in a bun, on a salad or between some large lettuce leaves!

Recipe courtesy of Linwoods

Mixed Bean Stew with Sliced Avocado

Serves: 2

You will need

1 tbsp olive oil
1 small onion, finely diced
1 clove garlic, crushed
1 stick celery, finely sliced
1 medium carrot, diced
1 large red pepper, seeds removed and discarded, finely diced
½ tsp chilli powder
½ tsp ground cumin
½ tsp smoked paprika
½ 400g can black beans, drained and rinsed
½ 400g can chickpeas, drained and rinsed
1 200g can sweetcorn, drained and rinsed
½ 400g can chopped tomatoes
250ml low sodium vegetable stock
1 tbsp tomato purée
1 tbsp lime juice
Pinch of salt
Pinch of ground black pepper
1 medium avocado, peeled, stoned and sliced

Directions

1 Heat the oil in a large saucepan then add the onion, garlic, celery, carrot and pepper and cook for about 10 minutes, until soft.

2 Add the chilli powder, ground cumin and smoked paprika and cook for a further 2 minutes.

3 Add the black beans, chickpeas, sweetcorn, chopped tomatoes and vegetable stock and simmer for about 20 minutes, stirring occasionally. If the stew starts to dry out, add a little water.

4 Stir in the tomato purée, lime juice, salt, pepper and cook for a further 5 minutes.

5 Serve in bowls with the slices of avocado.

Recipe © The Vegetarian Society, recipe from Happy, Healthy and Delicious





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