Johannesburg - The key to a healthy vegetarian diet is to enjoy a variety of foods.
No single food can provide all the nutrients you need. The more restrictive your diet is, the more challenging it can be to get them.
A vegan diet, for example, eliminates foods with vitamin B12, as well as milk products, which are good sources of calcium.
Find suitable substitutes for replacing them, like green vegetables and tofu.
Make sure you get enough protein, which is the body’s building block. Ingredients like nuts and quinoa are high in protein.
If you would like to eat more vegetarian meals, introduce them slowly. Try substituting meat in some classic dishes like mince and spaghetti with lentils. Your family will hardly notice the difference.
Avoid too many processed foods as these can be full of extra sugar and salt, which will counteract any benefit you will gain from trying to eat healthier ingredients.
BARLEY AND CHICKPEA SALAD
Serves 4-6
250ml pearl barley
2 large eggplants, cut into cubes
60ml olive oil
5ml cumin seeds
5ml sumac
salt and pepper
400g tin of chickpeas, drained and rinsed
4 tomatoes, halved and cut into wedges
45ml za’tar spice
60ml chopped parsley
100g pkt of lettuce leaves
100g goat’s cheese
DRESSING
60ml olive oil
30ml lemon juice
15ml honey
salt and pepper
Place the barley in a pot and cover generously with water. Simmer for 20-30 minutes until the barley is cooked.
Drain and rinse well under cold water.
Combine the eggplant, olive oil, cumin seed, sumac and season well. Place on a roasting tray and roast at 180°C for 20-30 minutes until soft.
Remove and cool.
Combine the barley, eggplant, chickpeas, and tomatoes and toss to mix well.
Sprinkle over the za’tar spice and parsley. Pour over the dressing and toss to coat.
Line a serving dish with lettuce. Pile on the salad and crumble over the goat’s cheese before serving.
DRESSING: Combine all the ingredients and mix.
BROCCOLI TOFU GREEN CURRY
Serves 6
30ml coconut oil
5ml chopped garlic
10ml grated ginger
5-10ml green curry paste
400g tin of coconut milk
250ml vegetable stock
30ml fish sauce
5ml brown sugar
300g broccoli, in florets
180g green beans, cut into 3cm pieces
250g tofu, cut into cubes
60ml fresh basil leaves
60ml chopped fresh coriander
Heat the coconut oil in a pot or wok and fry the garlic, ginger and curry paste until fragrant, about 5 minutes.
Add the coconut milk, stock, fish sauce and sugar and allow to simmer for 10-15 minutes, until slightly thickened.
Add the broccoli and green beans and cook until softened, about 10 minutes.
Add the tofu and basil and cook for a further 5 minutes, until heated through.
Stir in the coriander and serve.
SPINACH PANEER CURRY
Serves 6
olive oil, for frying
250g paneer, sliced
500g spinach, washed and roughly chopped
30ml olive oil
1 onion, finely chopped
5ml chopped garlic
5ml grated ginger
10ml cumin seeds
10ml garam masala
1 red chilli, deseeded and finely chopped
400g tin of chopped tomatoes
250ml plain yoghurt
salt and pepper
Heat a little oil in a frying pan and fry the paneer until golden. Drain on paper towel and set aside.
Meanwhile, blanch the spinach in boiling water for 2-3 minutes and then plunge into ice water. Drain well.
Place the spinach into a food processor and process until fine.
Heat the oil in a saucepan and fry the onion, garlic, ginger, cumin seeds, garam masala and chilli for a few minutes, until fragrant.
Add the chopped tomatoes and simmer for 10 minutes.
Add the spinach and yoghurt and cook for a further 5 minutes.
Season to taste.
Add the paneer and cook for 5-10 minutes, until heated through.
FRYING PAN PIZZA
Makes 2
500ml self-raising flour
5ml salt
250ml grated mature cheddar cheese
60ml chopped parsley
45ml olive oil
160-180ml water
TOPPING
60ml bought tomato pesto
150g bocconcini mozzarella balls, sliced
choice of topping – olives, tomatoes, avocado etc
micro herbs for garnish
Combine the flour, salt, cheese and parsley in a bowl and mix.
Add the olive oil and enough water to bring the dough together.
Knead lightly until smooth. Divide the dough in half and roll each portion out on a lightly floured surface into a disc to fit a 23cm non-stick frying pan.
Add 10ml of oil to the base of the pan and heat it up. Swirl to coat the base of the pan.
Add one disc and cover with a lid or seal with some foil. Cook over a medium heat for about 5 minutes until the base is golden brown.
Brush the top of the disc with another 10ml of oil and flip it over.
Cover and cook until golden brown on the other side.
Slide the base on to an oven tray. Repeat with the remaining disc.
Spread each disc with tomato pesto.
Scatter over the cheese and toppings and place under a preheated grill until the cheese is golden and melted.
Sprinkle with micro herbs and serve.
QUINOA AND BUTTERNUT PATTIES
Makes 12
15ml olive oil
1 onion, finely chopped
375ml quinoa
500ml water
2 medium potatoes, peeled and cubed
250g butternut, peeled and cubed
2 discs of feta, crumbled
15ml harissa paste
250ml chopped fresh coriander
60ml flour
salt and pepper
250ml Panko bread crumbs
oil, for frying
Heat the oil in a saucepan and fry the onion until soft, 5-10 minutes.
Stir in the quinoa and water, bring to the boil, cover with the lid, turn down the heat and simmer for 15-20 minutes. Stir occasionally.
When done, switch off the heat and allow the quinoa to cool in the pot, with the lid on.
Meanwhile, boil the potatoes and butternut in salted water until soft.
Drain and return to the pot to the stove over low heat. Stir until most of the moisture has evaporated.
Mash and add to the quinoa with the feta, harissa, coriander and flour. Season with salt and pepper.
Form into 12 patties, dip in the bread crumbs and refrigerate for at least an hour.
Heat some olive oil in a frying pan and fry the patties, in batches, until golden on both sides.
Angela Day, The Star