Angela Day
Going without meat once a week shouldn't be a chore.
Look at it as an opportunity to introduce your family to a variety of different veggie options, and you can all feel good about doing your bit to help the environment.
My family members, generally, don't realise they are eating a meatless meal - especially when I make the lentil bolognese. It's just as tasty and filling as the meat version.
With the price of meat these days, I have taken to going meat-free at least three days a week, saving my meaty treats for the weekend. Buying seasonal vegetables is cost saving, as these are invariably cheaper.
By adding pulses, you increase the nutritional value of the dish. My favourite pulses are chickpeas and lentils, and I always have a couple of tins of these in my pantry.
Being able to add dairy in the form of cheese helps to make dishes more appetising.
If you would like to make some of the recipes vegan, add nutritional yeast in the bolognese for a cheesy flavour.
And you can replace the feta in the cauliflower recipe with cubed tofu.
Alas, the enchilada recipe is not suitable to make dairy free.
VEGETABLE KORMA
Serves 6-8
15ml oil
1 onion, diced
5ml minced fresh ginger
5ml chopped garlic
1 jalapeno chilli, seeded and sliced
10ml curry powder
10ml ground cumin
5ml garam masala
125ml cashews soaked in 125ml boiling water
500g butternut, cut into cubes
3 potatoes, peeled and cut into cubes
3 carrots, peeled and sliced
100g green beans, sliced
1 red pepper, chopped
1 green pepper, chopped
250ml frozen peas
400g tin of chopped tomatoes
125ml vegetable stock
125ml Greek yoghurt
125ml chopped fresh coriander
Heat the oil in a large pot and fry the onion, ginger, garlic and chilli until softened, about 5-10 minutes.
Add the spices and fry for a further 5 minutes.
In a processor, blend the cashews and the water until a paste. Add to the spices with the vegetables and fry for a few minutes, until the vegetables are coated.
Add the tomatoes, stock and yoghurt and simmer until the vegetables are tender, about 15 minutes.
Stir in the coriander and serve with rice or quinoa.
SPINACH ENCHILADAS
Serves 6-8
15g butter
1 bunch of spring onions, sliced
5ml chopped garlic
200g spinach, chopped
250g ricotta cheese
250ml sour cream
500ml grated cheddar cheese
salt and pepper
6 tortilla wraps
400g jar of ready-made salsa
Preheat the oven to 180degC.
Melt the butter in a pot over medium heat, add the spring onions and garlic and cook for a few minutes.
Stir in the chopped spinach and fry until wilted, about 5 minutes.
Remove from the heat and stir in the ricotta, sour cream and half the grated cheese.
Season with salt and pepper.
Place a tortilla on a board. Spoon about 60ml of the spinach mixture across the middle of the tortilla and roll up. Place seam-side down in a baking dish.
Repeat with the remaining spinach and tortillas.
Pour the jar of salsa over the tortillas, sprinkle with the remaining cheese and bake for 15-20 minutes, until sauce is bubbling and cheese is melted.
SPICED ROASTED CAULIFLOWER
Serves 4-6
1 large cauliflower
2 x 400g tins of chickpeas, drained and rinsed
1 red onion, cut into wedges
200g cherry tomatoes
olive oil
Salt and pepper
50g butter, softened
10ml chilli flakes
5ml sumac
3ml allspice
10ml cumin seeds
5ml ground cumin
salt and pepper
100g feta, crumbled
pomegranate rubies
Trim the outer leaves from the cauliflower. Bring a pot of water to the boil and boil the cauliflower for 5 minutes, then remove with a slotted spoon and place on a baking tray.
Place the chickpeas, onion wedges and tomatoes around the cauliflower. Drizzle with olive oil and season with salt and pepper.
In a small bowl, beat the butter and spices with a wooden spoon and rub all over the cauliflower.
Roast in a preheated oven at 180degC for 20-30 minutes until the chickpeas are crispy and the cauliflower is deep golden and cooked.
Sprinkle with feta and pomegranate rubies and serve immediately.
LENTIL BOLOGNESE
Serves 8
45ml olive oil
1 onion, finely chopped
2 medium carrots, finely chopped
3 sticks of celery, finely chopped
5ml chopped garlic
250g mushrooms, sliced
10ml dried oregano
250g dried red lentils
400g tin of chopped tomatoes
30ml tomato paste
500ml vegetable stock
1 bay leaf
salt and pepper
250g spaghetti
grated Parmesan, for serving
Heat the oil in a large saucepan and fry the onion, carrots, celery, garlic, mushrooms and oregano for 10 minutes until softened.
Stir in the lentils, chopped tomatoes, tomato paste, vegetable stock and bay leaf.
Bring to a boil, then turn down the heat and simmer for 30-40 minutes, until the lentils are tender. Season with salt and pepper.
Cook the spaghetti in salted, boiling water until al dente, then drain and divide between serving bowls.
Spoon over some sauce on each and grate over some Parmesan.
Serve immediately.
ROASTED VEGETABLE & AVO QUINOA SALAD
Serves 8-10
250ml quinoa
500ml boiling water
250g butternut, peeled and cut in small chunks
200g broccoli, cut in florets
1 red pepper, diced
30ml olive oil
salt and pepper
5 spring onion, thinly sliced
200g cherry tomatoes, sliced in half
125ml chopped fresh coriander
125ml chopped fresh mint
125ml flaked almonds, toasted
125ml pomegranate rubies
1 avocado, peeled and sliced
DRESSING
60ml olive oil
30ml lemon juice
15ml tahini
10ml honey
salt and pepper
Put the quinoa and water into a pot and cook for about 20 minutes until soft.
Remove from heat and set aside for 20 minutes. Fluff up with a fork and place in a bowl.
Place the butternut, broccoli and red pepper on a baking tray, drizzle with olive oil and season with salt and pepper. Roast for 20 minutes until tender.
Remove and add to the quinoa with the sliced spring onion, cherry tomatoes, herbs, almonds and pomegranate rubies.
Stir in the dressing and serve with sliced avocado.
DRESSING: Combine all the ingredients and whisk well.
ANGELA DAY
The Angela Day cookery column is published in The Star, the Cape Argus, the Daily News and the Pretoria News.
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