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Or any day, for that matter…
So you’ve decided you’re going to do your part to save the planet and you’ve signed up for meat-free Mondays. Only problem – what to cook? Don’t sweat it we’ve got you covered. Try these healthy, yummy meals that don’t contain any meat.
1. Spicy Fried Rice and Vegetables
1 large bunch broccoli
1 1/2 tablespoons olive oil
1 tablespoon plus 1 teaspoon minced garlic
1 teaspoon minced fresh ginger
1 red bell pepper, cut into thin strips
1 onion, thinly sliced
1/2 cup vegetable stock
3 cups cut cabbage
2 cups sliced mushrooms
1 cup mangetout peas
2 tablespoons reduced-sodium soy sauce
3 cups cooked white rice
1 1/2 teaspoons hot chilli oil
Pinch of red pepper flakes
1/2 cup fat-free egg substitute
3 tablespoons chopped fresh parsley
Cut off the top portion of the broccoli and separate it into small florets. Halve the stalk portion lengthwise and thinly slice. In a wok or large, heavy saucepan, heat the oil over high heat. Add the garlic and ginger and cook, stirring constantly, for 30 seconds, or just until fragrant. Add the bell pepper, onion, and broccoli. Cook, stirring constantly, for one minute, or until well coated with oil.
Pour in the broth, cover, and simmer for three minutes, or until the vegetables are nearly softened. Add the cabbage, mushrooms, mangetout peas, and 1 tablespoon of the soy sauce. Cook, stirring constantly, for one minute, or until the cabbage cooks down.
Cover and simmer for two minutes, or until the vegetables are softened. Using a slotted spoon, transfer the vegetables to a large bowl.
To the liquid remaining in the wok, add the rice, chilli oil, red pepper flakes, and the remaining one tablespoon soy sauce. Cook, stirring, for one to two minutes, or until the rice is heated through.
Reduce the heat to medium-low.
Pour in the egg substitute and cook for three to four minutes, turning the mixture occasionally with a spatula, or until set. (Don’t stir vigorously.) Spoon the rice mixture onto a large serving platter. Top with the vegetables and sprinkle with the parsley.
2. Moroccan Chickpeas and Vegetables with Couscous
1 tablespoon olive oil, preferably extra virgin
1 cup 1/2 cubed sweet potato
1/2 cup chopped onion
1/2 cup chopped bell pepper (any colour)
1 1/2 teaspoons ground cumin
1/4 teaspoon salt
1 cup cooked chickpeas or canned chickpeas, rinsed and drained
1 cup chicken stock
1/2 cup frozen baby peas
1/2 cup wholewheat couscous
Set a large skillet over medium-high heat for one minute. Add the oil and swirl to coat the pan bottom. Heat for 30 seconds. Add the sweet potato, onion, pepper, cumin, and salt. Cook, stirring occasionally, for two minutes, or until the onion is sizzling.
Add the chickpeas. Stir to coat with the seasonings. Add the broth or water and bring almost to a boil. Reduce the heat to a simmer. Cover and cook for 10 minutes, or until the sweet potatoes are tender.
Add the peas. Bring the mixture to a boil. Add the couscous and stir. Turn off the heat, cover, and let stand for 10 minutes.
Fluff the couscous with a fork. Serve, garnished with parsley, if desired. Pass the garlic chilli sauce at the table, if desired.
3. Penne With Vegetables
1/4 cup balsamic vinegar
2 tablespoons minced garlic
1 cup chopped onions
1 cup chopped eggplant
1 cup chopped patty pans
1 red bell pepper, chopped
2 cups chopped tomatoes
1/4 cup chopped fresh parsley
1 tablespoon olive oil
1/4 cup grated Parmesan cheese
1 teaspoon sugar
1/2 teaspoon grated orange zest
1/2 teaspoon salt
1/2 teaspoon chopped fresh thyme
500 grams penne pasta
Place the vinegar and garlic in a large non-stick skillet over medium-high heat. Cook, stirring, for three minutes, or until the garlic softens. Add the onions, eggplant, patty pans, and pepper. Cook, stirring, for five minutes, or until the onions are tender. Add the tomatoes and parsley. Cook, stirring, for 15 minutes, or until the tomatoes are very soft.
Add the oil, cheese, sugar, orange zest, salt, and thyme to the sauce. Cook for three minutes, or until the sauce thickens.
Meanwhile, prepare the pasta according to the package directions. Place in a large bowl. Top with the sauce and toss to coat.
4. Blue Cheese Walnut Cabbage Salad
1 bag shredded cabbage or coleslaw mix
3/4 cup refrigerated or bottled blue-cheese dressing
Ground black pepper
1/4 cup chopped walnuts
In a serving bowl, combine the cabbage and dressing. Toss to coat. Season to taste with pepper. Sprinkle on the walnuts.
6. Roasted Potato and Green Bean Salad with Olive Dressing
500g small thin-skinned potatoes, quartered
3 tablespoons extra-virgin olive oil
2 large cloves garlic, minced
2 teaspoons Dijon mustard
1/4 teaspoon salt
1/2 teaspoon freshly ground black pepper
500g fresh green beans, trimmed and halved
3 large eggs
1 tablespoon red wine vinegar
2 teaspoons red wine vinegar
8 Kalamata olives, pitted and coarsely chopped
1/2 cup thinly sliced red onion
3 cups colourful mixed greens
2 medium tomatoes
Preheat the oven to 220 degrees Celsius. Coat a baking pan with olive oil cooking spray. Place the potatoes in the prepared pan. Drizzle with one teaspoon of the oil, the garlic, mustard, 1/8 teaspoon of the salt, and 1/4 teaspoon of the pepper. Toss to mix. Roast, turning several times, for 30 to 35 minutes, until the potatoes are tender and browned. Remove from the oven and let cool for 10 minutes.
Meanwhile, bring 1/2 water to a boil in a medium skillet. Add the beans. Cover and cook for six to eight minutes, until tender. Drain and cool briefly under cold running water.
Place the eggs in a medium saucepan and cover with cold water. Bring to a boil over high heat. Reduce the heat to low and simmer slowly for 10 minutes. Cool under cold running water and shell.
In a small bowl, mix the vinegar, olives, and the remaining oil, 1/8 teaspoon salt, and 1/4 teaspoon pepper with a fork.
Put the green beans and red onion in a medium bowl and toss with one to two tablespoons of the dressing.
Arrange the greens on a large oval platter. Place a mound of potatoes on one side and a mound of green beans on the other side. Cut the eggs and tomatoes into wedges and arrange around the salad. Drizzle with the remaining dressing.
7. Soba Noodles with Peanut Sauce
3 tablespoons peanut butter
2 tablespoons water
1 tablespoon honey
1 tablespoon rice vinegar
1 tablespoon reduced-sodium soy sauce
1 teaspoon grated fresh ginger
1 teaspoon sesame oil
1/8 teaspoon crushed red-pepper flakes
100g Soba or wholewheat noodles
2 carrots, cut into small matchsticks
2 spring onions, chopped
In a small saucepan over medium-high heat, combine the peanut butter, water, honey, vinegar, soy sauce, and ginger, oil, and pepper flakes. Bring to a boil and cook, stirring constantly, for one minute. Set aside and keep warm.
Bring a pot of water to a boil. Add the noodles and return to a boil. Cook the noodles for four minutes, then stir in the carrots. Cook for two minutes longer, or until the carrots are crisp-tender. Drain the noodles and transfer to a large bowl. Toss with the spring onions and peanut sauce. Serve immediately.
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