You are currently viewing 4 meat-free meals for the rest of Janu-worry 

4 meat-free meals for the rest of Janu-worry 

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 

  1. Whisk together the eggs, milk and thyme, and season well with salt and black pepper.
  2. Heat some oil in a pan over medium heat and dip each slice of bread into the egg mixture.
  3. Fry the bread slices for 5 minutes on each side and set aside on paper towel.
  4. 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  

  1. 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. 
  2. Spoon into a food processor with the rest of the lentil-ball ingredients. Season and pulse until well combined. Shape the mixture into balls. 
  3. Heat oil in a non-stick pan and fry the balls for 5 minutes a side, or until lightly browned. 
  4. Place all green sauce ingredients in a blender. Season and blitz until smooth. 
  5. 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 

  1. 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.
  2. 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.
  3. Grease a non-stick, ovenproof pan and pour in the mixture. Top with the rest of the cheese.
  4. Preheat the grill. Cook over low heat for 10–15 minutes until almost set.
  5. 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 

  1. Heat the oil in a large pot. Add the onion and cook for 5 minutes, until soft.
  2. Add the green pepper, garlic, carrot and curry powder. Fry for another 5 minutes, until fragrant.
  3. Add the chutney and chopped tomatoes. Mix well and allow to simmer for 10 minutes.
  4. Add the chickpeas and cook for another 5 minutes. Season to taste.
  5. 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

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