World Vegetarian Day – 1st October
World Vegetarian Day has arrived, and so too have a small selection of our delicious vegetarian recipes. We have put together a full meatless day of eating to celebrate. If one of these recipes don’t entice you, simply swap it for a more appealing alternative – click here to view our full vegetarian recipe library.
What benefits are there to being vegetarian?
Studies have shown that there are potential health benefits for excluding animal sources from our diet. Vegetarians typically consume less saturated fat and cholesterol than meat eaters, as well as eating more vitamins C and E, fibre, folic acids, potassium, magnesium and phytochemicals. This is likely to lead to lower cholesterol, lower blood pressure, lower body mass index and and overall decrease risk of chronic diseases such as heart disease and type 2 diabetes.
BREAKFAST
Veggie Overload Omelette
Ingredients
- 1 tsp olive oil
- ½ red pepper, chopped
- ½ yellow pepper, chopped
- 1 red onion, cut into thin slices
- 4 cherry tomatoes
- 8 mushrooms, finely sliced
- 8 broccoli florets
- 4 eggs
- 2 tbsp milk
- salt and pepper
Steps
- Add the peppers, onion, mushrooms, tomatoes, broccoli and oil into a heavy based frying pan. Cook through for a few minutes over a medium-high heat until the veg begins to soften. Once done, pour into a bowl and set to one side
- Beat the eggs, water and salt and pepper and pour into the pan. Slide back and forth to fully coat the pans base. Allow to cook for approximately 2 minutes or until the eggs have set at the bottom of the pan. Gently lift the edges of the omelette to let the uncooked part of the eggs flow towards the edges and cook. Continue cooking for 2-3 minutes, or until the centre of the omelette is beginning to look dry
- Place the vegetables on top of the omelette and serve immediately
MID-MORNING SNACK
Apple and Peanut Butter Slices
Ingredients
- 1 apple
- 1 tbsp peanut butter
- 30g dried fruit of choice
Steps
- Carefully core the apple. Place it on it’s side and slice through the circumference by cutting ½ cm wide slices
- Divide the peanut butter equally between the slices of apple and sprinkle with dried fruit
- Eat singularly or pair together to make fruity peanut butter sandwiches
MIDDAY MEAL
Courgette Pizza
Ingredients
- 2 courgettes
- 200g passata
- 1 tsp dried oregano
- 100g sliced mozzarella
- 6 button mushrooms
- Fresh basil leaves, to garnish
- 1 red chilli, sliced, to garnish (optional)
Steps
- Preheat the oven to 180C
- Slice the courgettes lengthways and scoop out the insides. Gently sauté the scooped out courgette in a frying pan over a medium heat for approximately 5 minutes until softened, add the passata and stir to combine
- Whilst this is cooking, place the halves courgettes on a baking tray. Cut the button mushrooms into thin slices
- Divide the courgette and passata mixture into the courgette skins and top with the mozzarella and sliced mushrooms
- Place in the oven and bake for approximately 15 minutes. When cooked remove from the oven and garnish with shredded basil and sliced fresh chilli
MID-AFTERNOON SNACK
Fruity Frozen Yoghurt Bark
Ingredients
- ½ cup of one choice of the following fruits (the more ripe the better): Blueberries, mango, melon, raspberries, pineapple, strawberries, blackberries, peaches, nectarines
- 100g natural Greek yoghurt
Steps
- Line a baking sheet with paper parchment
- Blend your fruit of choice and gently mix in the Greek yoghurt (you can also finely chop the fruit if preferred)
- Transfer the mixture to the baking sheet and spread evenly
- Transfer to the freezer for 2-3 hours
- Once frozen, snap into medium sized pieces and place into an airtight container
EVENING MEAL
Slow Cooker Vegetable Curry
If you don’t own a slow cooker, there are a number of guidelines you can work with to ensure this dish comes out just as well from the oven:
- Use about a third more stock than this recipe states
- Change step 3 to pre-heating your oven to 163 degrees Celsius and cook your covered dish in the oven for approximately 1 hour 15 minutes, or until the veggies are soft
Ingredients
- 2 tbsp vegetable oil
- 1 tsp cumin seeds
- 1 onion, sliced
- 2 curry leaves
- 5cm piece fresh ginger, finely chopped
- 2 fresh chillies, deseeded and chopped (optional)
- 2 tbsp Indian curry paste
- 2 carrots, sliced
- 115g mangetout
- 1 large cauliflower, cut into florets
- 3 tomatoes, peeled and chopped
- ½ tsp ground turmeric
- 150-225ml hot vegetable stock
- freshly ground black pepper
- brown rice, to serve
Steps
- Heat the oil in a large saucepan. Add the cumin seeds and cook, stirring occasionally for 1-2 minutes, until they give off their aroma and begin to pop. Add the onion and curry leaves and cook, stirring occasionally for approximately 5 minutes, until the onion has softened. Add the ginger and chillies (optional) and heat through, stirring occasionally for 1 minute
- Stir in the curry paste and cook, stirring for 2 minutes. Add the carrots, mangetout and cauliflower. Cook through for 5 minutes, follow this by adding the tomatoes and turmeric, season to taste with freshly ground black pepper. Cook for 3 minutes, then add 150ml of the hot vegetable stock and bring to the boil
- Transfer the mixture to the slow cooker. If the vegetables are not fully covered by the stock, add more hot stock, cover and cook on LOW for 5 hours
- Once cooked, remove and discard the curry leaves. Serve immediately with brown rice
