The Meat Free Monday environmental campaign was launched last October.
The aim is to make consumers more aware of the environmental impact of producing a kilogram of beef compared with the cost of producing a kilogram of vegetables. Consumers are encouraged to give up eating meat one day a week in order to reduce our carbon footprint on the world (see www.supportmfm.co.za)
And wating vegetarian one day a week is no hardship with these delicious recipes from Angela Day.
Mushroom and spinach risotto
15ml olive oil
30g butter
1 onion, chopped
10ml chopped garlic
250g mushrooms, sliced
300g risotto rice
160ml white wine
750ml hot vegetable stock
80ml sundried tomatoes in oil, drained and sliced
80ml grated Parmesan cheese
100g baby spinach leaves, washed
salt and pepper
Heat the oil and butter and fry the onion and garlic until soft.
Add the mushrooms and cook for 3-4 minutes. Add the rice and cook for a minute.
Add the wine and cook until the liquid has evaporated. Add the stock a ladle full at a time, stirring continuously until the rice is just soft and most of the liquid has been absorbed.
Stir in the tomatoes, Parmesan cheese and spinach. Cook until the spinach is limp.
Season to taste and serve immediately.
Serves 4.
Butternut and chickpea curry
15ml oil
2 onions, finely chopped
30-40ml Thai green curry paste
750g butternut, cubed
250ml vegetable stock
400g can of reduced fat coconut milk
3 stalks lemongrass, bashed with the back of a knife
6 cardamom pods
400g can of chickpeas, drained and rinsed
30-40ml lime juice
30-40ml fish sauce
15ml sugar
large handful of coriander leaves, chopped
large handful of mint leaves, chopped
Heat the oil in a large saucepan and fry the onions.
Add the curry paste and cook until fragrant.
Add the butternut and cook for a minute.
Add the stock, coconut milk, lemongrass and cardamom pods.
Bring to the boil and simmer for 10 minutes.
Add the chickpeas and simmer until the butternut is soft.
Add the lime juice, fish sauce and sugar to taste.
Just before serving, add the coriander and mint.
Serves 4.
Pea and paneer casserole
Paneer:
2 litres of full cream milk
80-90ml white vinegar or lemon juice
1 red chilli, seeded and chopped
15ml grated ginger
150g Greek yoghurt
10ml brown sugar
5ml garam masala
5ml ground cumin
45ml chopped fresh coriander leaves and stems
juice of 1 lime
50ml tomato purée
250ml water
250g frozen peas
10ml cornflour
30ml water
1 quantity of paneer cut into 2cm cubes
2-3 firm red tomatoes, cut into wedges
50g roasted cashew nuts, chopped
PANEER: Put the milk in a large saucepan and bring slowly to the boil. Stir in the vinegar and turn off the heat.
All the curds will float to the top of the saucepan. Using a draining spoon, scoop the curds into a sieve and press down to remove the excess water.
Turn the mixture into a clean kitchen cloth or piece of muslin and shape into a rectangle. Put it into a shallow container and weigh it down. This will compact the cheese, making it easier to cut into cubes. Leave for a few hours or overnight.
Combine the chilli, ginger, yoghurt, sugar, spices, coriander, lime juice, tomato puree and water in a blender and puree until smooth.
Pour the mixture into a saucepan and add the peas. Simmer for 5 minutes.
Mix the cornflour and water and add to the pea mixture, stirring until the mixture boils and thickens. Add the paneer and tomatoes and heat through.
Serve sprinkled with cashew nuts. Serves 4.
Brinjal and ricotta bake
2 large brinjals
olive oil
250g ricotta cheese
45ml chopped basil
30ml currants
50g pine nuts, toasted
45ml grated Parmesan cheese
80ml fresh breadcrumbs
1 egg
salt and pepper
500ml tomato passata
extra Parmesan for sprinkling
Slice the brinjals lengthwise into 6mm-thick slices.
Brush both sides with olive oil and cook in a griddle pan until tender.
Remove and drain on a paper towel.
Combine the ricotta, basil, currants, pine nuts, Parmesan cheese and breadcrumbs and mix well. Add the egg and seasoning.
Place a spoonful of the cheese filling on a slice of brinjal and roll it up to enclose the filling.
Repeat until all the filling and brinjal slices are used.
Pour half the passata (sieved tomatoes) into an ovenproof casserole and lay the rolled brinjals on top. Pour over remaining passata and sprinkle liberally with extra Parmesan cheese.
Bake at 180°C for about 10-20 minutes until the cheese is golden brown. Remove and serve.
Serves 4.
Spiced vegetable breyani
1 small cauliflower, broken into florets
500g sweet potato, cubed
1 large onion, sliced
30ml oil
500g basmati rice
1 litre of vegetable stock
50-60ml korma curry paste
2 cinnamon sticks
4 cardamom pods
1 star anise
pinch of saffron
salt and pepper
140g green beans, cooked
100g cashew nuts, roasted
60ml chopped coriander
Combine the cauliflower, sweet potato and onion with the oil. Put these into a roasting pan and roast at 180°C for 15-20 minutes until just tender.
Soak the rice in water to cover for 30 minutes. Put the rice in a sieve and rinse under running water until the water runs clear. Drain well.
Combine the stock with the curry paste.
Combine the roasted vegetables, drained rice and stock mixture and mix well. Pour into a large ovenproof casserole.
Add in the spices.
Cover with a lid or foil and return to the oven for 30-40 minutes until all the liquid has been absorbed and the rice is tender.
Season well and mix in the green beans and cashew nuts.
Serve sprinkled with coriander.
Serves 8-10. - Daily News