Vegetarianism and veganism are becoming more popular than ever, with more people thinking about their health and being mindful of what they’re eating. This week is Vegetarian Week, and to celebrate, we’ve pulled together a bunch of tasty vegetarian recipes that are perfect for mid-week dinners, date nights at home, or even packed lunches for work.
First up is a delicious chickpea and spinach curry that is super easy to make and full of flavour.
Ingredients
30ml olive oil
150g onion, finely chopped
2 cloves garlic, minced
10g fresh ginger, grated
1tsp ground cumin
1tsp ground coriander
½ tsp turmeric
½ tsp chilli powder
400g canned chopped tomatoes
400g canned chickpeas, drained and rinsed
200g fresh spinach
200ml coconut milk
Salt and black pepper, to taste
Fresh coriander, for garnish
Method
Heat olive oil in a large pan over medium heat before adding chopped onion and sauté for 5–7 minutes.
Stir in the garlic and ginger and cook for a minute.
Add cumin, coriander, turmeric and chilli powder. Stir to coat the onion mixture in the spices.
Pour in the chopped tomatoes and simmer for 5 minutes.
Add the chickpeas and coconut milk and simmer for 10 minutes until the sauce thickens.
Add the spinach one handful at a time and season to taste with salt and pepper.
Garnish with fresh coriander and serve with rice or naan.
If you are looking for a fancier weekend or date night meal, this Mushroom and Truffle Risotto is a perfect crowd pleaser.
Ingredients
30ml olive oil
30g butter
100g shallots, finely chopped
2 cloves garlic, minced
300g Arborio rice
100ml dry white wine
1 litre hot vegetable stock
300g mixed mushrooms, sliced
50g Vegetarian Parmesan, grated
10ml truffle oil
Salt and pepper
Fresh parsley
Instructions
In a large pan heat half of the olive oil and butter over medium heat.
Add the shallots and cook for 5 minutes until softened before stirring in the garlic and cooking for 1 more minute.
Stir in the arborio rice, coating the grains in the oil and butter and toast gentle for 2 minutes.
Add the white win and stir until absorbed.
Add the stock one ladle at a time with stirring continuously until it is all absorbed. Around 18-20 minutes.
Meanwhile, heat the remaining oil and butter in a separate pan and sauté the mushrooms until soft. Season with salt and pepper.
Once the risotto is creamy and the rice is al dente, stir in the mushrooms, vegetarian parmesan and truffle oil.
Serve immediately, garnish with fresh parsley and an extra drizzle of truffle oil.
Or, if you aren’t a truffle fan, what about this hearty and protein-packed Aubergine and Lentil Bolognese.
Ingredients
2 tbsp olive oil
1 large aubergine, finely diced
1 medium onion, finely chopped
2 garlic cloves, minced
1 carrot, grated or finely chopped
1 celery stick, finely chopped
1 tsp dried oregano
1 tsp dried basil
½ tsp dried thyme
½ tsp smoked paprika
¼–½ tsp chilli flakes
1 tbsp tomato purée
400g chopped tomatoes
150g dried brown or green lentils, rinsed
500ml vegetable stock
Salt and black pepper, to taste
1 tsp balsamic vinegar
Fresh parsley or basil to garnish
Spaghetti or pasta of choice
Method
Heat olive oil in a large pan over medium heat before adding the chopped aubergine and cook for 8-10 minutes, stirring often until the aubergine is soft. Set aside in a bowl.
In the same pan, add a little more oil if needed and then add the onion, carrot and celery. Cook gentle for 5-7 minutes until softened. Stir in the garlic and cook for another minute.
Add oregano, basil, thyme, paprika and chilli flakes. Stir for one minute until fragrant and then add the tomato purée and cook for 1-2 minutes.
Return the aubergine to the pan, pour in the chopped tomatoes, lentils and vegetable stock before bringing to a gentle simmer.
Cover the pan partially with a lid and let the sauce simmer for 30-35 minutes, stirring occasionally, until the lentils are tender.
Stir in the balsamic vinegar and season well with salt and black pepper to taste. Let the sauce sit for 5 minutes before serving.
Spoon generously over pasta of your choice and garnish with chopped fresh parsley or basil and add grated vegetarian parmesan.
Finally, if you are looking for a delicious and easy lunch option for on the go or taking into work, this Roasted Veg and Couscous Salad is a great option.
Ingredients
200g couscous
250ml boiling water or veg stock
100g red pepper, chopped
100g courgette, chopped
100g red onion, chopped
100g cherry tomatoes
30ml olive oil
Salt and pepper, to taste
15 ml lemon juice
15g fresh parsley, chopped
50g feta, crumbled
Instructions
Preheat your oven to 180°C fan.
Toss the veg with oil, salt and pepper and roast for 20-25 minutes.
Place the couscous into a bowl and add boiling water or stock and cover for 5 minutes.
Fluff with a fork and mix in the roasted veg, lemon juice and parsley.
Add the crumbled feta on top and serve warm or cold.
This quick and easy salad is the perfect work lunch!
These recipes offer something for every occasion whether you’re looking for a quick mid-week meal or trying to impress a dinner date. There are plenty of vegetarian dishes to explore and enjoy. Embrace plant-based eating this week and try out some new flavours! Happy Vegetarian Week!