For delicious and nutritious meals these vegetable recipes can not be beaten.
Stir-Fried Seasonal Vegetables With Fresh Ginger
A quick and zesty meal. Other fresh, seasonal vegetables can be substituted for the ones suggested below.
Ingredients
2 tablespoons olive oil
1 teaspoon grated ginger
Smashed clove of garlic
225g cabbage shredded
100g carrots scrubbed and sliced diagonally
175g baby sweet corn
100g mushrooms cut thickly
175g broccoli cut into chunks
2 tablespoons shoyu or tamari
Fresh coriander
Preparation
- Heat oil in large wok; add ginger, garlic, cabbage and carrots.
- Add broccoli, baby corn and mushrooms. Add shoyu or tamari and coriander.
- Serve immediately with rice or couscous.
Serves 2.
Fritatta With Pasta & Caramelised Onion
This variation on the omelette is a more substantial meal and can be baked or grilled.
Ingredients
1/2 cup olive oil
1 medium onion chopped
2 to 3 cups cooked spaghetti
4 free range eggs
Salt
2 tablespoons butter
Handful chopped parley
Preparation
- Heat butter in a heavy pan over a low heat
- Add onions turning to coat with oil
- Cook over a low heat until soft and golden brown
- Transfer onions to a bowl
- Add spaghetti and mix well
- Beat eggs until light in a small bowl and add salt
- Pour eggs over spaghetti and onions. Mix well
- Wipe any traces of onion from frying pan
- Heat additional butter in pan over medium heat. When hot add mixture, spreading evenly over bottom.
- Cook for about 5 minutes
- Check bottom to ensure egg is cooking and base is a golden
- When satisfied bottom is cooked, flip over in pan or place under the grill or in pre-heated oven
- Serve hot
Serves 4 to 6.
Zucchini & Mushroom Frittata
This variation is cooked firstly on the stovetop and finished off in the oven.
Ingredients
3 tablespoons olive oil
2 shallots, chopped
2 medium zucchini, cut lengthways then on the diagonal
1 large field mushroom, sliced
5 free range eggs
cup grated Romano cheese
Salt
Preparation
- Preheat oven to 180° C
- Heat 1 tablespoon of olive oil in a large heavy frying pan over medium heat
- Gently cook shallots
- Add zucchini and sliced mushrooms and cook until soft
- Meanwhile beat eggs with a tablespoon of water
- Add cheese and veggies to egg mixture. Mix well
- Add remaining 2 tablespoons of oil to pan.
- Cook on low heat until half done. Finish cooking in the oven. The frittata will slightly puff up. Add salt to taste
Serves 4 to 6.
Spinach Frittata
This frittata has a Greek flavour and is delicious served with a plain salad of mixed leaves.
Ingredients
5 free range eggs
1 tablespoon water
1 bunch spinach, washed dried and finely chopped
2 tablespoons olive oil
1 clove of garlic smashed
1/2 small shallot finely chopped
1/2 cup Romano cheese
Squeeze of lemon juice
Salt
Preparation
- Preheat the grill
- Beat eggs with water
- Add spinach
- In a large frying pan warm oil over a medium heat
- Cook shallots and garlic until softened
- Add spinach and egg mixture at once
- Cook over medium heat until almost done
- Add cheese while top is still a bit runny
- Slide under grill until done
- Season with a squeeze of lemon juice and salt. Serve hot
Serves 4 to 6.
Carrots & Parsnips With Garlic, Ginger & Cilantro
These simple root vegetables are complemented by the fresh zang of ginger, garlic and cilantro.
Ingredients
Olive oil
2 carrots sliced on the diagonal
2 parsnips sliced on the diagonal
6 cloves garlic smashed
1 inch chunk of fresh ginger finely grated
Water 4 tablespoons fresh coriander, chopped
Salt
Preparation
- Over a medium heat warm 1 to 2 tablespoons oil in a heavy skillet
- Add vegetables and turn over in oil until coated
- Add garlic, ginger and stir
- Add 1/2 cup of water and bring to the boil
- Reduce heat, cover and braise for 15 – 20 minutes or until the carrots and parsnips are tender. Ensure there is always a little water in the skillet adding a spoonful if necessary
- At the last moment of cooking add the chopped coriander and salt to taste.
Serves 3 to 4.
Braised Fennel & Garlic
Fennel has a sweet; earthy flavour lightly tinged with anise makes a delicious accompaniment to fish.
Ingredients
1 bulb fennel
2 tablespoons olive oil
3 cloves of garlic smashed
1/4 teaspoon of salt
3 to 4 tablespoons chopped fresh parsley
Preparation
- Cut fennel into 1/2 inch thick slices using as much fennel as possible (The fibrous stalks can be reserved to make stock)
- Heat oil in a heavy frying pan over low to medium heat
- Add sliced fennel and coat with oil
- Add garlic, 1/2 cup of water and salt and bring to a gentle simmer
- Cover and cook until tender, about 15 to 20 minutes
- Be sure to reserve a little water in the skillet, adding extra by the tablespoon as needed
- During the last few minutes of cooking, add the parsley.
Serves 3 to 4.
Braised Greens With Garlic
Greens are easy to prepare, available all year round and complement anything from grains to tofu, fish, meats and poultry. Recommended greens include chard, mustard greens, kale, chicory, dandelion greens, beetroot greens and rappini.
Ingredients
1 bunch of greens
2 tablespoons olive oil
4 to 6 cloves of garlic, smashed
Salt
Preparation
- Wash the greens very well to get rid of the grit. Cut any larger leaves into strips retaining the stems
- Heat oil in a heavy pan with lid over a medium heat
- Add garlic and sauté until it softens
- Add cut green leaves turning them in the oil. The leaves will be voluminous but will reduce in size substantially by the time they’re ready to be eaten
- Reduce heat and cook for several minutes
- The moisture retained during washing should be all the water the greens initially need
- After several minutes, add ½ cup water and cover pan. Check frequently to be sure there is still water adding a few tablespoons at a time as necessary. The leaves will be soft and limp when done and most of the water should have evaporated
- Add salt to taste.
Serves 2 to 3.
Vegetable Fritters
These fritters are ideal served as an accompaniment to chicken or fish or make an ideal light snack on their own.
Ingredients
3 cups of grated vegetables
1 tablespoon finely minced onion
2 free range eggs
Olive oil
Salt
Preparation
- Grate vegetables finely, draining and reserving any excess liquid
- Add onion and eggs making a wet batter
- Heat 3 tablespoons of oil over medium heat in a large heavy pan
- Lightly shape a handful of batter for each fritter an gently drop into the oil
- Flatten the fritters with a spatula. Let them brown over medium heat until the bottoms begin to colour
- Turn the fritters over and fry for several more minutes
- Drain on paper towels, sprinkle with salt and serve
Serves 4 to 6.
Marinated Ginger Tofu
An absolutely scrumptious dish that can be served hot or cold.
Ingredients
2 tablespoons of tamari or shoyu
1 smashed clove of garlic
2-3 teaspoons grated fresh ginger
1 block of firm tofu, drained and sliced
Preparation
- Combine tamari or shoyu in a bowl with garlic and ginger.
- Add tofu and spoon over marinade. Leave for at least 1 hour.
- Serve cold with cooked brown rice and salad or warm in a casserole dish in the oven and serve with lightly steamed greens.
Serves 2.
Grilled Field Mushrooms
Ingredients
4 large Portobello mushrooms, stems removed
Handful of chopped shallots
1 clove garlic, smashed
1 tablespoon olive oil
Salt
Chopped fresh parsley or basil
4 burger buns
Preparation
- Heat grill
- Mix garlic, shallots, fresh herbs and oil and brush over mushrooms
- Grill over a medium heat 5 to 8 minutes
- Turn over
- Grill for a further 5 to 8 minutes
- Season with salt, sprinkle with fresh herbs and serve in the buns. Alternatively serve with grilled meat, poultry, fish, tempeh and a nutty brown rice.
Serves 4.
Pumpkin & Tofu Puree
Ingredients
450g pumpkin (weighed after discarding seeds and skin) chopped
275g tofu chopped
2 garlic cloves crushed
Sea salt
Freshly ground black pepper
Freshly grated nutmeg
Preparation
- Steam pumpkin until tender.
- Puree the pumpkin and tofu in food processor until smooth and creamy.
- Add garlic, salt, pepper and nutmeg.
- Serve with brown rice or millet or use as a spread for bread.