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!
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)