VEGETARIAN RECIPES



Chinese broccoli and mushroom stir-fryI
Ingredients (serves 4)

1 tbs peanut oil
3 garlic cloves, crushed
2 tsp grated ginger
1 red capsicum, thinly sliced
2 bunches Chinese broccoli (gai lan), ends trimmed, cut into 6cm lengths
150g oyster mushrooms, halved
200g fresh shiitake mushrooms, sliced
1/4 cup (60ml) vegetarian oyster sauce
1 tbs soy sauce
2 tsp sambal oelek (Indonesian chilli paste)
Steamed brown rice, to serve

Method
Heat the oil in a wok over medium heat.
Add the garlic and ginger and stir-fry for 30 seconds. Add the capsicum and stir-fry for 2-3 minutes. Add the Chinese broccoli and mushrooms and stir-fry for a further 3 minutes, until the broccoli is just wilted. Add the oyster sauce, soy sauce and sambal oelek to the wok, then toss to coat and warm through for about 1 minute. Serve over steamed rice.


Vegetarian enchiladas

Ingredients (serves 4)

375g jar Thick 'N Chunky salsa
435g can Old El Paso refried beans
1/3 cup chopped fresh coriander
400g pkt of 10 flour tortillas
1/2 cup (40g) coarsely grated Mozarella or Ricotta
Chopped fresh coriander, to serve
Mixed salad leaves, to serve

Method
Preheat oven to 180°C. Reserve 1/2 cup (125ml) of the salsa. Place remaining salsa and beans in a bowl. Stir in the coriander.
Heat the tortillas following packet instructions. Lay the tortillas out flat on a clean surface. Spoon the filling on half of the tortillas. Fold over to enclose and place in a shallow baking dish.
Sprinkle over the cheese and bake for 10 minutes or until heated through.
Sprinkle the tortillas with the reserved salsa and coriander, and serve with the salad leaves.

Warm beetroot, orange & haloumi salad

This vegetarian salad mixes salty haloumi with the sweetness of beetroot and orange.

Preparation Time

20 minutes

Cooking Time

65 minutes

Ingredients (serves 4)
3 medium beetroot, ends trimmed
3 oranges, peeled, white pith removed
2 tbs extra virgin olive oil
150g baby spinach leaves
1 x 250g pkt haloumi, drained, thinly sliced crossways

Method
Preheat oven to 200°C. Wrap each beetroot in foil. Place in a roasting pan. Roast for 1 hour or until the beetroot is tender when pierced with a skewer. Set aside for 15 minutes to cool. Wearing gloves to avoid staining your hands, peel the beetroot and cut into wedges.
Meanwhile, holding the oranges over a bowl to catch any juice, use a sharp knife to cut along either side of the white membrane to remove the segments. Use your hands to squeeze the remaining juice from the flesh into the bowl (you will need 80ml/1/3 cup juice). Add the oil and whisk until combined. Season with salt and pepper.
Combine the beetroot, orange segments and spinach in a large bowl. Divide among serving plates.
Cook the haloumi in a non-stick frying pan over medium-high heat for 1-2 minutes each side or until golden.
Top the salad with the haloumi. Drizzle over the dressing to serve.

Mexican spiced tomato soup

Mexican flavours are very popular with all ages; in this dish the flavours are mild and tasty rather than hot. Add more chilli if you want more zing.
Instructions

Step 1 Heat oil in a large saucepan. Add onions and garlic and cook until light golden.

Step 2 Mix in 3 teaspoons of the Mexican seasoning, then add tomatoes, Vegemite, Worcestershire sauce, stock, lentils, tomato paste and sugar. Bring to the boil and stir, then reduce heat and simmer for 45 minutes.

Step 3 Add chopped fresh herbs and garnish with a dollop of light sour cream.


Moroccan chickpea soup

Simple and bursting with flavour, this soup makes a great work lunch.
Instructions

Step 1 Heat oil in a large heavy-based saucepan over a medium heat. Add onion, carrot and celery. Cook, stirring, for 5-6 minutes or until vegetables are soft. Add garlic and seasoning. Cook for 1 minute.

Step 2 Add chickpeas, tomatoes and stock. Bring to the boil. Reduce heat to low, partially cover and simmer for 15 minutes. Set aside to cool slightly.

Step 3 Place half the soup in a blender. Blend until smooth. Return to pan with remaining soup. Place over a medium heat, season with pepper and warm through. Ladle into bowls, top with a dollop of yoghurt (if using) and garnish with coriander.


Nachos with corn and capsicum salsa


This family favourite has lots of veges and colour and tastes great.
Instructions

Step 1 Preheat oven to 200ÂșC. Heat oil in a medium saucepan and cook onion for 3-4 minutes. Add 1/2 teaspoon Mexican seasoning and capsicums. Add tomatoes. Simmer for 15 minutes.

Step 2 Meanwhile, spray each piece of mountain bread with oil. Sprinkle lightly with a pinch of Mexican seasonng, more if you like it hot. Cut bread into triangles. Arrange bread on 2 large baking trays and cook for 3-4 minutes until crisp. Set aside.

Step 3 Add sugar to tomato mixture. Stir in lentils, kidney beans and coriander, then heat.

Step 4 For the salsa, combine all ingredients in a bowl.

Step 5 Divide half the bread triangles between four serving plates. Top with bean mixture, cheese, remaining triangles, and a dollop of salsa and yoghurt.


Lentil and vegetable curry

This is a tasty way to get lots of vegetables in one meal.
Instructions

Step 1 Combine oil and onion in a large saucepan and cook, stirring, over low heat for 2 minutes or until onion softens. Add the curry paste and cook, stirring, for 30 seconds or until fragrant.

Step 2 Add stock, water, kumara, tomatoes, cauliflower, mushrooms, peas and lentils. Cover with a lid and cook for 15 minutes or until vegetables are tender.

Step 3 Meanwhile, cook rice according to packet directions. Garnish curry with coriander and serve with rice.


Barley and mushroom salad

Cook the barley the day before, if you like, so the salad is ready to finish off just before it's time to eat.
Instructions

Step 1 Put the barley into a sieve and rinse under cold water. Tip into a pan with the stock, 1 cup cold water and the rosemary sprigs. Cover and bring to the boil, then simmer over a low heat for 1 hour, or until just tender. Remove the sprigs.

Step 2 Heat 1/2 tablespoon oil in a frying pan. Add the spring onions and mushrooms and fry for 5-6 minutes, until golden. Add the wine and bubble for 1 minute, until slightly reduced, then add the cooked barley and broad beans. Season with salt and pepper and cook for 2-3 minutes, stirring, until hot.

Step 3 Stir through the rocket leaves then divide among four plates.


Carrot and lentil patties with tzatziki

Use other grated veges to vary the flavour of these patties; try courgettes or kumara.
Instructions

Step 1 Combine the lentils, carrot, parsley, spring onion, garlic and lemon rind. Use a potato masher to mash until they are combined. Add the egg and half the breadcrumbs. Stir until well combined.

Step 2 Shape the mixture into 8 patties. Coat patties in the remaining breadcrumbs. Heat a large non-stick frying pan over a medium-high heat. Spray patties all over with cooking oil. Add half the patties to the pan and cook for 2 minutes each side, or until brown and hot. Repeat with remaining patties.

Step 3 Place salad greens on serving plates. Top with patties and tzatziki and serve.

Variation
Replace carrot with 400g potatoes, cooked, and add a small can of salmon for fish cakes.


Spaghetti with chilli and garlic

A version of a simple, classic Italian recipe. This makes a satisfying meal served with a mixed salad.
Instructions

Bring a large pan of salted water to the boil. Add the pasta and cook according to the pack instructions until al dente. Drain and set to one side.

Heat the oil in a pan and add the garlic and chillies. Cook for 2 minutes, or until the garlic is golden and the chillies have softened.

Pour over the pasta, toss and season. Sprinkle with parsley and toss once more.


Fruity couscous

Couscous is the perfect carb standby when time is tight: it's ready in just five minutes once you've covered it in hot water.
Instructions

Put the couscous into a heatproof bowl. Cover with boiling water, then cover with a plate or plastic wrap and soak for 5 minutes. Fluff up with a fork, then stir in the lemon juice, oil, apricots, cranberries and basil. Season with salt and pepper. Keep warm until ready to serve.


Asian-style warm mushroom salad

For extra mushroom-iness, replace the soy sauce with mushroom soy sauce, found in Asian grocery stores.
Instructions

Place a non-stick frying pan over medium heat and spray with oil. Cook the mushrooms for 2 minutes, until soft. Set aside and keep warm.

Cook the noodles for 4 minutes in a saucepan of boiling water. Drain, return to the saucepan and immediately toss through the sesame oil.

Put the soy sauce, sweet chilli sauce, rice vinegar and ginger in a small jug and whisk to combine.

Place the mushrooms in a large bowl. Add the spring onions, capsicum, soba noodles and dressing. Toss gently until well combined.

Sprinkle with the coriander leaves and serve warm as a side dish or a light meal.
Post a Comment