Sofa Moments: The Veggie Challenge

How about stepping-it-up a notch from “Meat-free Mondays” and going full-on veggie for a week? National Vegetarian Week runs from 15 – 21st May, and for those who would like to participate, we’ve asked The Vegetarian Society for a few of their inspiring recipes that will satisfy even the most carnivorous of appetites. To find out more and to get involved, visit www.nationalvegetarianweek.org.

Black Bean and Quorn Mince Chilli in Taco Shells

Preparation: 10 mins

Cooking: 35 mins

Ingredients

For the chilli:

2 tsp olive oil
1 medium onion, finely diced
1 clove garlic, crushed
1 large red pepper, seeds removed and discarded, finely chopped
200g Quorn mince
1 tsp chilli powder
1 tsp ground cumin
1 x 227g can chopped tomatoes
200ml low sodium vegetable stock
½ x 400g can black beans or kidney beans, drained and rinsed
4 taco shells

For the sides:

50g iceberg lettuce, shredded
1 tsp lime juice
Pinch of salt
2 medium tomatoes, diced
50g sour cream
1 small avocado, peeled, stoned and sliced
10g fresh coriander, finely chopped

Method

1. Heat the oil in a large non-stick, deep-sided frying pan then add the onion, garlic and red pepper, cooking for 5 minutes to soften.
2. Add the Quorn mince and cook for a further 5 minutes.
3. Add the chilli powder and cumin and cook for 1 minute until the spices become fragrant.
4. Stir in the can of tomatoes and stock, and cook for 10 minutes
5. While the chilli starts to cook, preheat the oven to 180°C / gas mark 4 in preparation for the taco shells.
6. Add the beans to the chilli mixture, stir, and cook for a further 10 minutes.
7. While the chilli continues to cook, dress the lettuce with lime juice and a pinch of salt.
8. Place the taco shells on a large non-stick baking sheet and bake in the oven for 2 minutes.
9. Remove the chilli from the heat and place in a large bowl.
10. Give each person two taco shells and serve the chilli, lettuce, diced fresh tomatoes, sour cream, avocado and coriander separately to build your own tacos.

Energy: 604 kcals Protein: 28g Carbohydrate: 50.7g Of which sugars: 18.9g Fat: 30.8g Of which saturates: 8.6g Fibre: 16.1g Salt: 1.9g

Chef’s Tip: Quorn is a great vegetarian source of protein. It is also high in zinc - one of the minerals crucial to maintaining a healthy body.

Carrot, Beetroot and Harissa Hummus Flatbreads

Preparation: 10 mins

Cooking: 1 min

Ingredients

25g pine nuts
100g hummus
1 tsp harissa
1 large carrot, peeled and grated
2 medium beetroots, peeled and grated
2 tsp lemon juice
2 large wholemeal flatbreads
½ small red onion, finely sliced
50g spinach, finely sliced
10g fresh flat leaf parsley, finely chopped
Pinch of salt

Method

1. Set a small frying pan over a medium heat and add the pine nuts. Toast until golden brown taking care not to burn them.
2. Combine the hummus with the harissa in a bowl.
3. In another bowl add the carrot, beetroot and lemon juice and combine well.
4. Lay each flatbread out and spread with the hummus and harissa mixture. Now place the red onion, spinach and parsley on top of the hummus. Finally spoon over the carrot and beetroot and sprinkle with the toasted pine nuts.
5. Season with a pinch of salt and roll each wrap, then cut in half to serve.

Energy: 317 kcals Protein: 11.8g Carbohydrate: 46.7g Of which sugars: 12.7g Fat: 9.3g

Chef’s Tip: This dish is a rich source of folate, which may benefit heart health in people with high levels of homocysteine in the blood (a risk factor for heart disease).

Mixed Bean Stew with Sliced Avocado

Preparation: 15 mins

Cooking: 35 mins

Ingredients

1 tbsp olive oil
1 small onion, finely diced
1 clove garlic, crushed
1 stick celery, finely sliced
1 medium carrot, diced
1 large red pepper, seeds removed and discarded, finely diced
½ tsp chilli powder
½ tsp ground cumin
½ tsp smoked paprika
½ x 400g can black beans, drained and rinsed
½ x 400g can chickpeas, drained and rinsed
1 x 200g can sweetcorn, drained and rinsed
½ x 400g can chopped tomatoes
250ml low sodium vegetable stock
1 tbsp tomato purée
1 tbsp lime juice
Pinch of salt
Pinch of ground black pepper
1 medium avocado, peeled, stoned and sliced

Method

1. Heat the oil in a large saucepan then add the onion, garlic, celery, carrot and pepper and cook for about 10 minutes, until soft.
2. Add the chilli powder, ground cumin and smoked paprika and cook for a further 2 minutes.
3. Add the black beans, chickpeas, sweetcorn, chopped tomatoes and vegetable stock and simmer for about 20 minutes, stirring occasionally. If the stew starts to dry out, add a little water.
4. Stir in the tomato purée, lime juice, salt, pepper and cook for a further 5 minutes.
5. Serve in bowls with the slices of avocado.

Energy: 482 kcals Protein: 17.8g Carbohydrate: 55.9g Of which sugars: 18.8g Fat: 22.2g Of which saturates: 4.2g Fibre: 17.3g Salt: 1.4g

Chef’s Tip: Beans provide one of the best sources of fibre. Fibre helps to control the release of sugar from carbohydrates, which helps maintain steady energy levels and a feeling of fullness.

If you feel inspired to take part – you can post a photo of your dish along with #nationalvegetarianweek – Get stuck in!