Go on, ditch the meat - recipes

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Copy of ST AD Beetroot lentil salad 02 INDEPENDENT NEWSPAPERS Beetroot, lentil and haloumi salad. Picture: Etienne Rothbart

Meat Free Monday was launched a few years ago in South Africa and Angela Day has some great suggestion for going vegetarian once a week - even if it’s not a Monday.

Meat-free Monday is an environmental campaign to raise awareness of the climate-changing impact of meat production and consumption.

It requires 500 times as much land to produce 1kg of beef as it does to produce 1kg vegetables.

It takes 250 litres of water to produce 1kg wheat, and 25 000 litres of water to produce 1kg meat .

Giving up meat one day a week will not only greatly benefit the planet, but also animals, and our own health.

If every South African goes meat free one day a week, about 11 200 cattle, 2 million chickens, 10 000 pigs and 22 300 sheep will be saved from slaughter weekly.

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BEETROOT, LENTIL AND HALOUMI SALAD

Serves 4

2 raw beetroot, peeled

400g can of lentil, drained and rinsed

300g cooked beetroot, cut into large

15ml honey

15ml balsamic vinegar

15ml olive oil

salt and pepper

300g haloumi, cut into slices

oil for frying

parsley for sprinkling

DRESSING

60ml olive oil

30ml lemon juice

10ml honey

5ml chopped garlic

salt and pepper

baby spinach leaves

Trim the raw beetroot, chop into small pieces and pulse in a food processor until finely chopped and looks a bit like couscous. Put into a bowl and mix with the lentils.

Preheat the oven to 180°C. Place cooked beetroot onto an oven tray, drizzle with honey, balsamic vinegar olive oil and season. Roast for 15-20 minutes, until nicely glazed. Remove and cool.

Brush the haloumi slices with olive oil. Heat a non-stick frying pan or a griddle pan until hot and fry the haloumi until golden.

Place a layer of baby spinach on a plate, followed by the beetroot and lentil mixture, then the roasted beetroot and haloumi. Pour over the dressing, garnish with chopped parsley and serve.

DRESSING: Combine all the ingredients and mix well.

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THAI TOFU AND SWEET POTATO SOUP

Serves 4

1 x packet Tom Kha Thai soup

2 lime leaves

15ml fish sauce

400ml can of coconut milk

500g orange sweet potato, peeled and cut into cubes

200g brown mushrooms, sliced thickly

200g tofu, cut into 1cm cubes

80g snap peas, halved diagonally

80g bean sprouts

4 spring onions, sliced

60ml fresh coriander leaves

Open packet of Thai soup into a pot, add the lime leaves, fish sauce and coconut milk and bring to a simmer. Add the sweet potato and cook, covered, for 15-20 minutes or until sweet potato is tender. Add the rest of the ingredients and cook for 10 minutes, until heated through. Garnish with herbs and serve immediately.

NOTE: Tom Kha soup is available from Woolworths or Asian supermarkets.

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QUINOA AND ROASTED VEGETABLE SALAD

Serves 6

1 brinjal, cut into 2 cm pieces

2 red onions, halved, cut into thin wedges

5-6 cougettes, thickly sliced

1 red pepper, cut into cubes

250g cherry tomatoes

60ml olive oil

salt and pepper

1 garlic clove, crushed

10ml ground cumin

250ml quinoa

500ml water

400g can chickpeas, drained and rinsed

60ml black olives, pitted

2 discs of feta, cut into cubes

basil leaves, for garnish

DRESSING

60ml olive oil

30ml lemon juice

salt and pepper

Preheat oven to 180°C. Place the brinjal, onion, courgette and red pepper on an oven tray, drizzle with half the olive oil and season with salt and pepper. Roast for 15 minutes. Add the tomatoes to the tray and roast for a further 10 minutes or until the vegetables are tender.

Meanwhile, heat the remaining olive oil in a pot over medium heat. Stir in the garlic and cumin for 30 seconds until aromatic. Add the quinoa and water. Bring to the boil. Reduce heat to low. Cover and simmer for 15-20 minutes or until quinoa is tender and the water has been absorbed. Remove from the heat and allow to cool slightly in the pot. Fluff quinoa with a fork and place into a bowl. Add the roasted vegetables and the rest of the ingredients to the quinoa, pour over the dressing and mix to combine. Serve garnished with fresh basil.

DRESSING: Whisk ingredients together.

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BRINJAL SATAY SKEWERS

wooden skewers

2 long slender brinjals

45ml olive oil

salt

coriander for garnishing

SATAY SAUCE

45ml vegetable oil

170g unsalted peanuts

½ red onion, finely chopped

2 cloves of garlic, finely chopped

1 small red chilli, deseeded and finely chopped

2ml chilli powder

15ml brown sugar

30ml dark soy sauce

400ml can of coconut cream

30ml peanut butter

10ml lemon juice

Soak 20-30 wooden skewers in warm water for 20-30 minutes. Slice the brinjals lengthways to the thickness of 1/2cm, then halve lengthways. Place in a bowl, toss in olive oil with plenty of salt, and then set aside for 20 minutes. Thread the brinjals onto the soaked skewers to form a ‘snake’. Heat a griddle to hot and cook the skewers until charred, 3-4 minutes a side. Serve warm with satay sauce. Garnish with coriander.

SATAY: Heat 30ml of the oil in a large pan over low heat and stir-fry the peanuts for 5 minutes until golden. Set aside to cool a little, and then blend in a food processor until smooth. In the same pan, heat the remaining oil and fry the red onion and garlic for 1 minute. Add the chilli, chilli powder, sugar, soy, coconut cream and peanut butter. Bring to the boil, add the peanut paste and simmer until thickened. Add lemon juice and season with salt. Blend to make a smooth sauce, if desired.

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CARROT AND FETA PATTIES

Serves 6

8 medium carrots, peeled and sliced

30ml olive oil

salt and pepper

15ml ground cumin

15ml ground coriander

400g can of chickpeas, drained and rinsed

30ml chopped fresh mint

60ml chopped parsley

2 discs of feta, crumbled

10ml harissa paste

1 egg

oil for frying

125ml Greek yoghurt

5ml harissa paste

Preheat the oven to 180°C. Place the carrots in a roasting pan. Drizzle with oil, season and add cumin and coriander. Cover with foil and roast for 20-30 minutes until tender. Allow to cool slightly. Place in a processor and add chickpeas, mint, parsley, feta, harissa and egg. Blend until smooth. Shape into 12 patties. Refrigerate for 30 minutes. Meanwhile, combine the yoghurt and harissa and refrigerate.

Heat a little oil in a frying pan and fry the patties until golden brown. Serve with harissa yoghurt. - The Star

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