Johannesburg - Do yourself and the planet a favour by going without meat one day a week. Angela Day has five delicious veggie options.
On the menu:
Whole stuffed pumpkin
Lentils and rice
Courgette noodles with tomato sauce
Roasted cauliflower with cashew basil cream sauce
Asian brown-rice pie
WHOLE STUFFED PUMPKIN
Serves 6-8
1 medium-sized pumpkin
salt and pepper
250ml quinoa
500ml water
5ml salt
60ml prepared basil pesto
125ml grated Parmesan cheese
2 red peppers, quartered
1 brinjal, cut into5mm-thick slices
2 large courgette, sliced lengthwise
2 red onions, peeled and cut into 5mm thick slices
olive oil for cooking
Cut the top off the pumpkin and set aside. Hollow out the pumpkin, leaving a 2cm border.
Season the inside of the pumpkin with salt and pepper
Place the quinoa, water and salt in a pot.
Bring to the boil and simmer, covered, on a medium heat, until the quinoa is cooked.
Set aside, covered, for 10 minutes.
Fluff with a fork, and stir in the pesto and Parmesan cheese.
Place the slices of red pepper on a tray and grill until the skins are blackened.
Remove and place in a plastic bag to sweat. Once cool enough to handle, scrape away the blackened skins.
Place the brinjal, courgette and onion slices on a baking tray. Brush well on both sides with olive oil.
Cook them under a grill until done on both sides. Season the vegetables.
Place a layer of the quinoa mixture in the base of the pumpkin. Add a layer of red pepper slices, using half the peppers.
Add another layer of quinoa, then a brinjal layer, a layer of quinoa, a layer of courgette, a layer of quinoa, a layer of red onion, a layer of quinoa, and top with a final layer of red peppers.
Replace the lid and wrap the whole pumpkin in foil.
Place in a roasting tin and cook in the oven at 180degC for 2 hours, or until the pumpkin is soft when pierced with a skewer.
Remove from the oven and leave to stand for 10 minutes before serving in slices.
LENTILS AND RICE
Serves 6-8
60ml olive oil
5 onions, peeled, halved and thinly sliced
10ml chopped garlic
10ml cumin seeds
3ml ground cinnamon
2ml ground allspice
5 cups vegetable stock
375ml brown lentils, washed and drained
250ml basmati rice, soaked, washed and drained
250ml plain yoghurt
5ml chopped garlic
180ml chopped fresh mint
125ml chopped fresh parsley
salt and pepper
Heat half the oil in a pot over medium heat and fry one sliced onion, garlic, cumin seeds, cinnamon and allspice until softened, about 5 minutes.
Add the stock and lentils. Bring to the boil, reduce the heat and simmer for 15 minutes.
Stir in the rice, cover with the lid and simmer until rice is tender, about 15 minutes.
Meanwhile, heat the remaining oil in a frying pan and cook the other four sliced onions until golden, about 15-20 minutes, stirring occasionally.
Strain the yoghurt in a muslin cloth for 1 hour in the refrigerator.
Transfer to a bowl and stir in garlic and half the mint. Season with salt and pepper. Set aside until needed.
Once the rice is tender, stir in the herbs and season well with salt and pepper.
Arrange on a platter, sprinkle with the caramelised onions and dollop with yoghurt.
COURGETTE NOODLES WITH TOMATO SAUCE
Serves 4
30ml olive oil
10ml chopped garlic
1 onion, chopped
2 courgettes, diced
400g tin of chopped tomatoes
15ml tomato paste
125ml water
400g tin of cannellini beans, drained and rinsed
salt and pepper
5ml sugar
60ml chopped basil
350g courgette noodles
grated Parmesan to serve
Heat the oil and fry the garlic, onion and diced courgette until soft.
Add the chopped tomatoes, tomato paste and water and simmer for 10 minutes.
Add the beans, seasoning and sugar and simmer for another 10 minutes.
Stir in the basil and courgette noodles and cook for another 5 minutes.
Serve sprinkled with Parmesan cheese.
NOTE: Courgette/ zucchini /baby marrow spaghetti is available from Woolworths. In Joburg, you can get also them at Impala Fruiterers in Northcliff.
ROASTED CAULIFLOWER WITH CASHEW BASIL CREAM SAUCE
Serves 4
1 head of cauliflower
60ml olive oil
30ml lemon juice
15ml ground cumin
5ml salt
2ml pepper
CASHEW BASIL CREAM SAUCE
310ml cashews, soaked in cold water for 2 hours
400g tin of coconut milk
45ml lemon juice
5ml chopped garlic
125ml basil leaves
salt and pepper
Preheat oven to 160degC. Place the cauliflower on a baking tray lined with tinfoil. Combine the oil, lemon juice, cumin, salt and pepper and rub all over the cauliflower. Roast for 1 hour, until tender.
Remove and pour over the cashew basil- cream sauce.
SAUCE: Drain and rinse the cashews and put into a food processor with the rest of the ingredients. Blend continuously for 5 minutes until smooth and thick.
ASIAN BROWN RICE PIE
Serves 6-8
180ml brown basmati rice
500ml water
30ml olive oil
1 red onion, cut in thin wedges
5ml chopped garlic
10ml chopped ginger
400g packet of stir-fry vegetables
45ml soy sauce
10ml sesame oil
60ml sweet chilli sauce
2 eggs, lightly beaten
60ml chopped fresh coriander
30ml sesame seeds
Cook the rice in the water for 25 minutes, until tender.
Heat the oil in a frying pan or wok and fry the onion, garlic and ginger for a few minutes.
Add the vegetables and stir-fry for 2 minutes.
Stir in the soy, sesame oil and sweet chilli sauce.
Transfer to a large bowl with the cooked rice and allow to cool slightly.
Meanwhile, brush the base and sides of a 20cm springform tin with oil.
Line the base with non-stick baking paper.
Stir the eggs and coriander into the rice/ veggie mixture and mix until well combined.
Spoon into the prepared tin and press firmly.
Sprinkle with sesame seeds.
Bake in a preheated oven at 180degC for 40-45 minutes until golden.
Set aside for 15 minutes to cool slightly. Remove from the pan and slice into wedges.
* The Angela Day cookery column is published in The Star, the Cape Argus, the Daily News and the Pretoria News.