It’s National Vegetarian Week! Committing to eating less meat can help reduce the greenhouse gas emissions we produce. Plant-based food is a healthy option but it’s also delicious too….Nothing bland or boring here!
You can join the Veggie Challenge or just build in more plant based meals to your regular diet.
Here’s a few ideas taken from our Club Cook Book (which is work in progress) to take you beyond National Vegetarian Week:
Harissa Chick Peas – Serves 2
Ingredients
- 2 tbsp olive oil
- ½ red onion,
- thinly sliced 1 courgette, halved lengthways and sliced
- 400g tin chickpeas, drained and rinsed
- 2 tbsp harissa paste
- 8–10 cherry tomatoes, halved
- ½ lemon, juice only
- 6 tbsp plain yoghurt
- finely chopped flatleaf parsley or coriander
- salt and freshly ground black pepper
Method
- Heat the oil in a frying pan and gently fry the onion and courgette for 4–5 minutes, stirring regularly, until softened and beginning to brown.
- Add the chickpeas, harissa and tomatoes and cook for 3–4 minutes, stirring occasionally, until the tomatoes are softened but still holding their shape.
- Add a splash of water if the mixture begins to stick.
- Add a squeeze of lemon juice and season with salt and pepper. Spoon the yoghurt onto two plates or shallow bowls, top with the warm chickpeas and sprinkle with the herbs. Serve immediately with warm pitta bread.
Warm Pesto Lentils with Feta and Spinach – Serves 2
Ingredients
- 1 tbsp extra virgin olive oil
- 1 onion, diced
- 100g firm feta, diced
- 4 balls frozen spinach (about 100g), defrosted
- 250g cooked lentils , from pack or drained from a tin
- 2 tbsp pine nuts or cashews (or any seeds or nuts – best toasted)
- ½ small jar of pesto (about 50g)
Method
- In a medium pan, sweat the onions in the oil for about 5 min until soft and starting to turn golden.
- Add the lentils, feta, spinach, pine nuts and the pesto. Stir then add 4-5 tbsp water to loosen.
- Season with generous amounts of black pepper, and salt to taste.
- Tips: Switch ingredients or add more, depending on what you have available, e.g. swap feta for fried halloumi, add some spices. If you don’t have pesto, add a tbsp lemon juice
Black-eyed bean and vegetable chilli bowl – Serves 4 with rice
Ingredients
- 2 teaspoons olive or other vegetable oil
- 4 shallots, peeled and finely chopped
- 2 garlic cloves, crushed
- 2 celery sticks, cut into 1.5cm dice
- 1 large carrot, peeled and cut into 1.5cm pieces
- 1 red pepper, deseeded and cut into 1.5cm pieces
- 1 tsp each of dried mixed herbs, ground cumin, ground cinnamon and chilli powder
- 400g can chopped tomatoes
- 200ml vegetable stock
- 400g can black-eyed beans in water, drained
- 400g can red kidney beans in chilli sauce – add extra chilli flakes/powder if you like it spicy
- 4 tbsp finely chopped fresh coriander leaves
- Cooked plain dried white or brown basmati rice, to serve
- Lime wedges, to serve if wished
Method
- Warm the oil over a medium heat.
- Add the shallots, garlic, celery, carrot and red pepper and stir-fry for 2-3 minutes.
- Add the dried herbs, ground cumin, ground cinnamon, chilli powder, tomatoes and stock and bring to the boil.
- Reduce the heat, cover and allow to cook gently for 10-12 minutes, or until the vegetables are tender.
- Stir in the black-eyed and kidney beans and cook for 2-3 minutes or until piping hot.
- Season lightly, remove from the heat and sprinkle over the coriander. Serve with rice and the lime wedges to squeeze over.
Enjoy!