Get started with favourite vegetarian recipes
For National Vegetarian Week, here’s a couple of my favourite recipes to get you started – one is a great quick solution when you’re pressed for time, and the other is a great recipe taking advantage of delicious in-season vegetables which is perfect for a picnic. I always have some ingredients in the fridge and cupboard for a stir-fry, as it’s a great way to make a quick, filling and nutritious meal – even non-veggie family members will love it!
Stir-fry with broccoli and brown rice
436 kcal, 24g protein, 58g carbs, 11g fat (2g saturated), 6g fibre, 16g sugar, 2g salt
200g trimmed broccoli florets
150g tofu or chicken-style pieces (or similar vegetarian product), diced
250g cooked brown rice
15g ginger, chopped
2 garlic cloves, chopped
1 red onion, sliced
1 roasted red pepper (from a jar is fine), cubed
2 tsp olive oil
1 tsp mild chilli powder
1 tbsp soy sauce (use reduced salt version if you prefer)
1 tbsp honey
In a medium pan, pour boiling water over the broccoli then boil for 4 mins.
Heat the olive oil in a non-stick wok and stir-fry the ginger, garlic and onion for 2 mins, add the mild chilli powder and stir briefly. Add the vegetarian, chicken-style pieces and stir-fry for 2 mins more. Drain the broccoli and reserve the water. Tip the broccoli into the wok with the soy, honey, red pepper and 4 tbsp broccoli water then cook until heated through. Meanwhile, heat the rice following the pack instructions and serve with the stir-fry.
Don’t worry if you don’t have broccoli to hand – this type of stir-fry goes brilliantly with so many kinds of vegetables! Try some asparagus, peppers or mange tout (or whatever you fancy).
Seasonal fennel, pomegranate & broad bean salad
Prep: 20 mins
No cooking time
Nutrition per serving
335 kcal, 11g protein, 38g carbs, 13g fat (2g saturated), 9g fibre, 6g sugar, 0.3g salt
200g bulgar/bulgur wheat
small bunch mint, finely chopped
small bunch parsley, finely chopped
small bunch dill, finely chopped
1 fennel bulb, core removed and thinly sliced
200g pomegranate seeds
350g (weight before skinning) fresh or frozen broad beans
2 tbsp pumpkin seeds
large handful rocket or watercress
pinch of salt
Boil the kettle and put the bulghar wheat in a bowl with a good pinch of salt. Pour over enough boiling water to just cover the bulgar, cover with cling film and set aside for 10 mins.
Put the ingredients for the dressing in a jam jar or small bottle with some seasoning, screw on the lid and shake well. Uncover the bulgar wheat and, if there is any water left in the bowl, drain the bulgar, then tip into a large container for transporting. Add the herbs, fennel, pomegranate seeds, broad beans and pumpkin seeds, and toss everything together. Top with the salad leaves and pack the jam jar of salad dressing separately.
Before serving, drizzle over the dressing and toss everything together.
Recipes and photo courtesy of http://www.bbcgoodfood.com