Vegie meals so good you won’t miss the meat

Look­ing for tasty veg­e­tar­ian ideas to lighten up your weekly menu? Th­ese will hit the spot!

Weight Watchers Magazine (Australia) - - Contents -

QUORN TAGINE Smart­points VALUE PER SERVE 10 SERVES 4 | PREP 15 mins COOK­ING TIME 20 mins

2 tsp olive oil 1 large red cap­sicum, coarsely chopped 2 car­rots, thickly sliced 2 tsp ras el hanout spice mix­ture 400g can diced toma­toes 200g green beans, halved 2 zuc­chini, thickly sliced 6 fresh dates, halved length­ways, pit­ted 300g pkt frozen Quorn pieces 1 cup (170g) drained canned chick­peas 1 cup (200g) whole­meal cous­cous ⅓ cup fresh co­rian­der leaves 1 tbs finely chopped pis­ta­chio ½ cup (120g) no-fat Greek-style nat­u­ral yo­ghurt

1 Heat oil in a large saucepan over medium-high heat. Cook cap­sicum and car­rot, stir­ring oc­ca­sion­ally, for 3 min­utes. Add ras el hanout and cook, stir­ring, for 30 sec­onds or un­til aro­matic. 2 Add toma­toes, beans, zuc­chini, dates, Quorn and 1 cup (250ml) wa­ter. Sim­mer for 15 min­utes or un­til Quorn is heated through. Stir in chick­peas. Sea­son with salt and pep­per. 3 Mean­while, place cous­cous in a large heat­proof bowl. Add 1 cup (250ml) boil­ing wa­ter. Cover and set aside for 5 min­utes to steam. Fluff with a fork to sep­a­rate grains. 4 Serve cous­cous and tagine sprin­kled with co­rian­der leaves, pis­ta­chio and a dol­lop of yo­ghurt. THIS RECIPE IS Veg­e­tar­ian; Mediter­ranean.

TERIYAKI TOFU BOWL Smart­points VALUE PER SERVE 9 SERVES 4 | PREP 20 mins (+ mar­i­nat­ing time) COOK­ING TIME 25 mins

2 tbs soy sauce 2 gar­lic cloves, crushed 2cm piece gin­ger, finely grated 2 tsp honey 300g medium-firm tofu, drained, cut into 8 slices 1 cup (200g) brown rice 2 tsp olive oil 2 car­rots, coarsely grated 2 radishes, thinly sliced 1 Le­banese cu­cum­ber, halved length­ways, thinly sliced 1 bunch as­para­gus, trimmed, halved length­ways and cross­ways, blanched

1 Place soy sauce, gar­lic and gin­ger in a small shal­low bak­ing dish. Mi­crowave honey on Medium (50%) for 10 sec­onds or un­til runny. Add to soy sauce mix­ture and stir to com­bine. Ar­range tofu slices in a sin­gle layer in dish. Turn to coat and chill for 1 hour or overnight to mar­i­nate. 2 Cook rice fol­low­ing packet in­struc­tions or un­til just ten­der. 3 Mean­while, heat oil in a large non-stick fry­ing pan over medium-high heat. Add tofu slices. Cook for 2 min­utes each side or un­til heated through and slightly golden. Serve rice topped with car­rot, radish, cu­cum­ber, as­para­gus and tofu. Pour mari­nade mix­ture into pan. Sim­mer for 20 sec­onds or un­til heated through. Driz­zle over tofu. THIS RECIPE IS Lac­tose Free; Veg­e­tar­ian.

ROASTED CAU­LI­FLOWER FAT­TOUSH Smart­points VALUE PER SERVE 7 SERVES 4 | PREP 10 mins COOK­ING TIME 45 mins

1 large cau­li­flower, bro­ken into flo­rets 1 red onion, cut into thin wedges 2 x 75g slices whole­meal Le­banese bread 1 cup (170g) drained canned chick­peas 2 toma­toes, coarsely chopped 1 cup firmly packed fresh flat-leaf pars­ley leaves ½ cup (120g) no-fat Greek-style nat­u­ral yo­ghurt 1 tsp sumac 1 tbs dukkah 2 tbs chopped wal­nuts

1 Pre­heat oven to 200°C. Line a bak­ing tray with bak­ing pa­per. Place cau­li­flower and onion on tray. Lightly spray with olive oil. Bake for 45 min­utes or un­til cau­li­flower is ten­der and golden. 2 Mean­while, place bread on a rack in oven. Bake for 6-8 min­utes or un­til crisp and light golden. Set aside to cool. Break into coarse 3-4cm pieces. 3 Place cau­li­flower, onion, bread, chick­peas, tomato and pars­ley in a large bowl. Place yo­ghurt and sumac in a small bowl with ¼ cup (60ml) wa­ter. Sea­son with salt and pep­per and whisk to com­bine. Driz­zle over salad and gen­tly toss to com­bine. 4 Serve sprin­kled with dukkah and wal­nut. THIS RECIPE IS Veg­e­tar­ian; Mediter­ranean.

Quorn tagine (see recipe p64)

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