Did you know it's Meat Free Week this week? Every March, meat free week encourages you to think about how much meat you eat and the impact eating too much has on your health, the environment and animals. It's not too late to start, so why not make the rest of this week meat free? I've included 4 great vegetarian meals in this week's meal plan, to take you through til Sunday. If you'd like to keep going, check out the recipes on the Meat Free Week website for plenty of inspiration.
What's in the box?
Potatoes Beans & greens (from Marvelous Meatless Meals by Melissa Pickell)
Tear Leaves from Kale and/or Silverbeet and chop or shred into bite sized pieces. Steam sliced potato then add to a pan with ghee, minced/chopped garlic and herbs or spices to taste. Stir in the leafy greens, cooked white beans (or tinned beans), chopped or tinned tomatoes, a squeeze of lemon and some water or stock. You can use silverbeet stalks if you chop them finely and sautee in the ghee for a few minutes first. (from this fab recipe book)
Eggplant Patties and Salad
Roast (45 mins) and cool eggplant, then scoop out flesh and mix with breadcrumbs, flour, feta, chopped onion and herbs. You could also add other chopped, mashed or cooked vegies, tinned or cooked beans and crushed seeds and nuts. Shape into patties and shallow fry or bake in the oven. Serve with a simple salad of lettuce, cucumber and tomatoes. Here’s a recipe from the Meat Free Week website.
Cauliflower and chickpea curry
Heat onion, garlic and ginger then stir in spices. You could use a spice mix or paste, or combine spices from your cupboard to make your own (try coriander, cumin, turmeric, garam masala, ginger). Add soaked, precooked chickpeas (or use tinned), chopped cauliflower, tomatoes and coconut milk. Simmer for 15 – 20 minutes. Serve on rice with a cucumber, sweetcorn & basil salad. This recipe is a simple guideline.
Roast Pumpkin and Carrot Salad
Chop pumpkin, carrot and red onion into large chunks, toss in oil and your choice of spices and roast for 20 minutes until tender. Cook pearl barley, quinoa or couscous, cool then toss with pumpkin and carrots. Top with walnuts, feta, basil and a dressing of honey and apple cider vinegar over lettuce leaves. Here’s a variation with Moroccan Seasoning, Pearl Barley & a Honey Mustard dressing
Chicken and Roast Capsicum Pasta
Chop capsicum in half and remove stalks and seeds then place face down on baking tray in the oven with chunks of tomato for 20 minutes. Add fillets of chicken to a separate baking tray and bake alongside for 20 – 30 mins. Remove vegies when tomatoes are soft and capsicum black. Cool the capsicum, peel off the blackened skin, rinse and slice. Toss slices of cooked chicken with capsicum, tomato and your choice of pasta. Try a dressing of olive oil, vinegar, tomato paste, and herbs like this Donna Hay recipe.
Lamb kebabs and Greek Salad
Marinate diced lamb in lemon juice, olive oil, garlic and herbs for a few hours. Thread onto skewers and cook on a grill (5-10mins) Tip: soak wooden skewers in water to prevent charring. Combine chopped tomatoes, cucumber, red onion, olives, mint, lemon juice, feta and olive oil and toss together. Serve on lettuce with lamb, yoghurt and pita bread. Option: Chop or process mint leaves and stir through yoghurt. Here’s a recipe as a guideline.