Keep the rest of your Janu-worry meals budget friendly, light and low stress with these delicious meat-free recipes
Savoury French toast with chakalaka and baked beans
Serves 4 // Cooking time 20 minutes
Ingredients
4 eggs
½ cup milk
2 sprigs thyme, chopped
1 loaf sliced wholewheat bread
1 tin chakalaka
1 tin baked beans
Handful parsley
Method
- Whisk together the eggs, milk and thyme, and season well with salt and black pepper.
- Heat some oil in a pan over medium heat and dip each slice of bread into the egg mixture.
- Fry the bread slices for 5 minutes on each side and set aside on paper towel.
- Mix together the chakalaka and baked beans and serve with the French toast. Garnish with fresh parsley.
Recipes & styling: Amerae Vercueil
Photography: Samantha Pinto // HMimages.co.za
Lentil balls with green sauce
Ingredients
2 Tbsp olive oil
1 onion, diced
3 cloves garlic, grated
2 cups canned brown lentils, drained
1 cup oats
1 Tbsp tomato paste
1 Tbsp soy sauce
1 tsp origanum
2 lemons, zested and juiced
For the green sauce
1 cup flatleaf parsley
1 cup basil
1 clove garlic, chopped
2 tsp capers
½ cup olive oil
For serving
Handful fresh basil
Parmesan, grated
Method
- For the lentil balls, heat oil in a pan and fry onions for 5 minutes, until soft. Add garlic and fry for a further 3 minutes.
- Spoon into a food processor with the rest of the lentil-ball ingredients. Season and pulse until well combined. Shape the mixture into balls.
- Heat oil in a non-stick pan and fry the balls for 5 minutes a side, or until lightly browned.
- Place all green sauce ingredients in a blender. Season and blitz until smooth.
- Serve the lentil balls with green sauce, fresh basil and Parmesan.
Quick tip: To make this recipe vegan, omit the Parmesan at the end.
Recipes & Styling: Leila-Ann Mokotedi
Photography: Samantha Pinto
Pea and cauliflower frittata
Serves 4 // Cooking time 40 minutes
Ingredients
1 cauliflower, broken into florets
Salt and black pepper
250g frozen peas
6 eggs
2 slices stale white bread, grated
½ cup milk
¼ cup mayonnaise
¼ cup mint
100g cheddar, grated
1 tsp cumin
Olive oil, to grease
Mint, to garnish
Method
- Boil the cauliflower in a pot of salted water for 5–8 minutes, until just tender. Add the peas at the last minute, then drain.
- Beat the eggs in a bowl, then stir in the breadcrumbs, milk, mayonnaise, mint, half of the grated cheese and the cumin. Stir in the cauliflower and peas, and season with salt and pepper.
- Grease a non-stick, ovenproof pan and pour in the mixture. Top with the rest of the cheese.
- Preheat the grill. Cook over low heat for 10–15 minutes until almost set.
- Place under the grill until golden on top. Cut into wedges, garnish with mint and serve.
Chickpea Bunny Chow with Mango Atchar
Serves 4 // Cooking time 25 minutes
Ingredients
3 tbsp vegetable oil
½ onion, chopped
1 green pepper, chopped
2 garlic cloves, grated
1 carrot, grated
2 tbsp curry powder
1 tbsp chutney
1 tin chopped tomatoes
2 tins chickpeas, drained
1 government loaf, cut into 4
1 cup mango atchar
Handful coriander
Method
- Heat the oil in a large pot. Add the onion and cook for 5 minutes, until soft.
- Add the green pepper, garlic, carrot and curry powder. Fry for another 5 minutes, until fragrant.
- Add the chutney and chopped tomatoes. Mix well and allow to simmer for 10 minutes.
- Add the chickpeas and cook for another 5 minutes. Season to taste.
- Hollow out the government loaf pieces and fill each with the chickpea curry filling. Serve with mango atchar and fresh coriander.
Recipe & styling: Amerae Vercueil
Photography: Samantha Pinto
Also read: Time-Saving And Budget-Friendly Family Meals