The greatest success in your health and fitness comes from good planning. Being organised with your food always sets you up for a good week ahead.
We often cater for many recipes but we find that people really
struggle with making vegetarian dishes that are wholesome and
Try any of these 6 simple yet flavoursome vegetarian dishes, suitable for any cook's skill level!
Yummy dishes on the table in 30 minutes or less, these recipes can feed the whole family and are both nutritious and simple to make.
Avocado and Lemon Zest Spaghetti or Zucchini Noodles (serves 2)
Sea salt and freshly ground black pepper
400g spaghetti of your choice (can use zucchini noodles if you like or wholemeal or normal spaghetti will work)
4 tablespoons capers in brine, roughly chopped
1 clove of garlic, peeled and very finely sliced
Grated zest of 2 unwaxed lemons, and juice of ½ a lemon
A bunch of fresh basil, leaves picked
A bunch of fresh parsley, leaves picked
2 ripe avocados
Fill a pot with boiling water, bring to a rolling boil, then add the pasta and cook for 8-10 minutes, or according to the instructions on the packet or if you are using zucchini spirals, use a spiraliser and spiralise zucchini and set aside.
Heat olive oil in a large frying pan, then add the capers and garlic and sizzle gently until the garlic starts to very slightly brown. Remove from the heat and add the lemon zest.
Chop the herbs and add them to the pan. Halve and de-stone the avocados and use a spoon to scoop out each half into the pan, and stir to mix all the favours together.
If using pasta, drain the pasta and add it to the frying pan with a little of the cooking water and a good drizzle of olive oil. Or if using zucchini pasta simply add to the pan. Taste and add salt, pepper and lemon juice as needed. Scoop the pasta into bowls and serve. Serves 4.
Broad Bean, Mint and Ricotta Bruschetta (serves 2)
1 large handful of podded broad beans
2 tablespoons extra virgin olive oil, plus more for the bread
Zest of 1 lemon and a little juice
10 mint leaves, roughly chopped
Flaky sea salt and black pepper
2 thick slices of sourdough
½ garlic clove
3 tablespoons fresh ricotta
Place the broad beans into boiling water for 5 minutes, remove and plunge into cold water, then drain and skin them.
Put the beans in a small bowl and dress them in the olive oil, the lemon zest, a little lemon juice and most of the chopped mint. Season with salt and pepper.
Toast or grill the slices of bread, rub one side of each slice a few times with the cut side of the garlic clove and drizzle with some olive oil.
Season the fresh ricotta with salt and pepper, to taste, then spread onto the hot, garlicky bread. Top with the broad beans and garnish with the remaining chopped mint.
Chickpea burgers (serves 2)
400g sweet potatoes, peeled and chopped
2tbsp sweet chilli sauce
1tbsp lemon juice
400g tin chickpeas, drained and rinsed
2 shallots, finely chopped
1tsp ground cumin
¼ tsp dried chilli flakes
1tsp lemon zest
2 eggs, beaten
2tbsp chopped fresh flatleaf parsley
Cooking oil spray
4 sourdough rolls, halved and toasted
100g baby spinach
1 large tomato, sliced
½ small avocado, sliced
50g feta, crumbled
Cook the sweet potatoes in boiling water for 8 min or until very tender. Meanwhile, in a small bowl, combine the sweet chilli sauce and lemon juice, then set aside.
Drain the potatoes, then blitz in a food processor with the chickpeas until roughly crushed. Add the shallots, cumin, chilli flakes and lemon zest and blitz again to combine. Gently stir in the eggs and parsley, then divide the mixture into 4 burger patties.
Spray a frying pan with a little oil, then put over a medium heat and cook the burgers for 2-3 min on each side until golden and cooked.
Top the bottom half of each roll with spinach leaves and a
burger patty, then drizzle with the chilli dressing and add tomato
and avocado slices, followed by the feta and the roll
Italian quinoa salad with Basil Oil (serves 2)
1 cup quinoa
¼ cup sundried tomatoes
100g Danish feta
¼ cup pine nuts
1 bunch fresh basil
Juice of 1/2 lemon
Pinch of salt
In a medium saucepan add the quinoa along with 1 cup of water. Bring to the boil then turn heat down to a simmer for 10 - 12 minutes, or unto quinoa opens. Set aside to cool.
Bring a saucepan of water to the boil and drop 3/4 of the basil leaves in for 20 seconds.
Drain in a colander and run under cold water for 1 minute so that it doesn't continue to change colour. Put the basil leaves in a tea towel and roll it up. Ring out excess moisture by twisting then place in a blender with the salt and lemon juice. Turn blender on and gradually add the oil until it all combines, set aside.
Dry roast the pine nuts in a small frypan on high heat for 1 - 2 minutes or until golden.
In a mixing bowl add the quinoa and gently fold in tomatoes, pine nuts, feta and remaining basil into through the quinoa. Transfer to a serving dish, top with extra pine nuts and pour over the basil oil.
Slow Cooked Mexican Quinoa (serves2)
1 cup uncooked quinoa, rinsed and drained
1/2 cup vegetable stock
2 cloves garlic, finely chopped
1 red onion, diced
1 red capsicum, seeds removed, diced
1 tbsp tomato paste
1 can black beans, rinsed and drained
1 can kidney beans, rinsed and drained
2 cans diced tomatoes
1 cup corn kernels
Juice of 1 lime
2 teaspoons ground cumin
2 teaspoons ground coriander
1 tablespoon chilli powder
1/3 bunch coriander, chopped
Salt and black pepper, to taste
1 avocado diced
2 limes cut into wedges
1 tomato, diced
Combine the quinoa, stock, onion, garlic, capsicum, beans, tomato paste, tinned tomatoes, corn, lime juice, cumin, coriander, chilli powder, and coriander in a slow cooker. Stir to combine.
Season with salt and pepper, to taste. Cover and cook on high for 3 hours or on low for 6 hours, or until the liquid is absorbed and quinoa is cooked.
Remove the lid and stir. Taste and adjust seasoning if necessary.
Serve warm with desired toppings, freshly baked tortilla chips or soft-shell tacos.
Stir fried curry brown rice with cashews
210g (1 cup) brown rice
3 tablespoons olive oil
2 teaspoons curry powder
6 shallots, cut into 4cm-long batons
2 heads pak choy, trimmed and quartered lengthways
200g snowpeas, cut into strips
1 red chilli, halved lengthways and finely chopped
3 large eggs, beaten
3 tablespoons soy sauce
handful coriander leaves
100g (2/3 cup) roasted cashews, chopped
Cook the rice according to the instructions, drain and refresh. Set aside until needed.
Heat 2 tablespoons of oil in a pan over medium heat. Add the
curry powder and stir-fry for 1 minute. Add the spring onion, pak
choy, snowpeas and chilli and stir-fry for 2-4 minutes, until the
vegetables are tender. Remove from the wok.
Add the remaining oil to the wok and when hot add the eggs and scramble them until they are dry and golden brown.
Add the cooked rice and soy sauce and stir-fry for 2 minutes, until mixed together. Return the vegetables to the wok and stir through the cashews and coriander. Serve immediately.
*Disclaimer: Individual results vary based on agreed goals. Click here for details.