• Karen

My Top 5 Simple Vegetarian Meals

Updated: May 11, 2020


Whether you're keen to try a vegetarian or vegan lifestyle or simply want to incorporate a meat-free day into your diet, these recipes offer a range of flavours to whet your appetite.



Shakshuka (Eggs Poached in Tomato Sauce)


Ingredients:

(serves 4)

2 cups (480g) canned crushed tomatoes 1 (4oog) tin chickpeas (or whatever beans you have on-hand), rinsed 1 cup (150g) frozen spinach 3 minced garlic cloves 1 tsp dried thyme ¼ cup (60 g) plain yogurt 4 large eggs


Method:

  • Heat a large skillet to medium temperature and add tomatoes, tinned beans, garlic, and thyme, heating until it reaches a simmer.

  • Keep the mixture at a simmer as you stir in the yogurt.

  • In a separate small bowl, crack an egg (make sure you don’t break the yolk!). Make a little “nest” in the tomato sauce big enough to hold the egg and carefully drop it in.

  • Repeat for each of the other eggs, and cook until they are “set” to your liking (usually 5-7 minutes). Season with salt and pepper and enjoy!



Sweet Potato, Lentil and Spinach Dahl


Ingredients:

(serves 4)

1 tsp sesame oil

1 red onion finely chopped

1 garlic clove, crushed

Thumb sized piece of ginger, peeled and chopped finely

1 red chilli, finely chopped

1 ½ tsp ground turmeric

1 ½ tsp ground cumin

2 sweet potatoes (400g) cut into even chunks

250g red split lentils

600ml vegetable stock

80g spinach

4 spring onions, sliced on the diagonal to serve

½ small pack of Thai basil, leaves torn to serve (optional)


Method:

  • Heat 1 tbsp sesame oil in a wide-based pan with a tight-fitting lid.

  • Add 1 finely chopped red onion and cook over a low heat for 10 mins, stirring occasionally, until softened.

  • Add 1 crushed garlic clove, a finely chopped thumb-sized piece of ginger and 1 finely chopped red chilli, cook for 1 min, then add 1 ½ tsp ground turmeric and 1 ½ tsp ground cumin and cook for 1 min more.

  • Turn up the heat to medium, add 2 sweet potatoes, cut into even chunks, and stir everything together so the potato is coated in the spice mixture.

  • Tip in 250g red split lentils, 600ml vegetable stock and some seasoning.

  • Bring the liquid to the boil, then reduce the heat, cover and cook for 20 mins until the lentils are tender and the potato is just holding its shape.

  • Taste and adjust the seasoning, then gently stir in the 80g spinach and allow to wilt.

  • Top with the 4 diagonally sliced spring onions and ½ small pack torn basil leaves to serve.



Soba Noodle Bowls

Ingredients

(serves 6)

150g dried soba noodles or multigrain spaghetti

200g baby bok choy, quartered lengthwise

4 cups low salt chicken or vegetable stock

2 cups water

¼ cup white miso paste

2 tablespoons low salt soy sauce

2 carrots, julienned (1 cup)

100g shiitake mushrooms, stemmed and sliced (1 1/2 cups)

6 soft or hard-boiled eggs, peeled and halved

Cracked black pepper


Method:

  • In a large saucepan cook noodles in lightly salted boiling water according to package directions.

  • Drain, rinse under cold water. Divide among bowls. Top with bok choy

  • In same saucepan heat stock and 2 cups water over medium-high heat until simmering: whisk in miso and soy sauce.

  • Add carrots and mushrooms; return to simmering. Reduce heat. Cook 1 to 3 minutes or until carrots are crisp-tender.

  • Ladle broth and vegetables over noodles and bok choy.

  • Top with eggs and cracked black pepper.




Blueberry, Avocado, & Toasted Pecan Quinoa Salad


Ingredients:

(serves 1)

1/2 cups quinoa, cooked

1/4 cup blueberries

1/2 large avocado, diced

1/4 cup pecans


Lime Basil Dressing:

1/4 tbsp extra virgin olive oil

1/4 tbsp maple syrup

A squeeze of fresh lime juice

1 tbsp basil, finely chopped

Sea salt, to taste

Fresh ground black pepper, to taste


Method:

  • In a large bowl - add quinoa, blueberries, and avocados.

  • In a small skillet, toast pecans on low-medium heat until lightly brown, about 4-5 minutes. Stir frequently and watch closely not to burn. Transfer to a bowl with other ingredients.

  • In a small bowl, whisk together Lime Basil Dressing ingredients, pour over the salad and gently stir to combine. Serve cold.



Coconut Chickpea Curry


Ingredients:

(serves 4)

1 can of chickpeas

1/2 can of coconut milk

1/2 can of chopped tomatoes

1 onion – finely chopped

2-3 garlic cloves – minced

1 tsp of turmeric powder

1/2 tsp of chilli powder

1 tsp of curry powder

Salt to taste

To serve: wholegrain, brown basmati or wild rice and 2 colourful veggies of your choice


Method:

  • Add a dash of oil to a large pan and once hot add in the chopped onion. Fry the onion gently for 3-4 minutes until it starts to caramelise.

  • Add in all the spices + the garlic cloves. Cook for another minute and continue stirring to avoid burning. Add a dash of water to prevent from sticking.

  • Add in the drained chickpeas, coconut milk and tinned tomatoes. Mix everything together, add bit of boiling water just to enough to cover the chickpeas.

  • Put the lid on an cook on a low heat for 20-25 minutes.

  • Serve with some rice and veggies.


#Vegetarian #SimpleRecipes #MidWeekMeals #Nutrition #YourAllyToBetterHealth


Recent Posts

See All