My Top 5 Simple Vegetarian Meals
Updated: Sep 4, 2022
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)
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
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
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
4 spring onions, sliced on the diagonal to serve
½ small pack of Thai basil, leaves torn to serve (optional)
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
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
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
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
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
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
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