My family enjoys a vegetarian meal at least once a week.
Many ethnic recipes originate from areas where there is a lack of animal protein so a few points need to be considered if meat-less meals are to be consumed regularly.
A lot of converts to vegetarianism increase the amount of cheese they eat to make up for not eating meat or fish. This can increase the amount of saturated fat consumed, so think creatively.
Another trap is gelatine. Derived from the bones of animals, it is used as a setting agent for sweet or savoury jellies, pudding fillings and biscuits, cakes and icecream. Agar-agar, which is sourced from seaweed, is the vegetarian alternative.
Pulses - fresh and dried peas, beans and lentils - are one of the best sources of protein and they're versatile. Hummus, traditionally prepared from chickpeas, is a good sandwich alternative to cheese. Cooked dried beans are great in chillies, curries, cassoulets and soups.
Nuts and seeds are also a good source of protein, although high in fats. Use them sparingly, scattered over salads or bake them with spices in the oven.
Quinoa and amaranth are Aztec grains you can use much like couscous or bulgur wheat, but contain more protein and make excellent accompaniments to vegetable curries.
Many vegetarians are also vegans. The difference is that vegans don't eat eggs, dairy products or honey. Some outstanding vegan meals I have enjoyed have been created by executive chef Jinu Abraham at Hector's Restaurant in Auckland. He was winner of the 2012 New Zealand Vegetarian Dish Challenge.
RECIPES
CHILEAN PUMPKIN & BEAN STEW
800g pumpkin
2 tbsp olive oil
1 medium onion, diced
4 cloves garlic crushed
2 tsp each: paprika, dried oregano
3 cups vegetable stock
400g can black beans, rinsed and drained
2 cups each: sliced green beans, whole kernel corn
Peel and seed pumpkin. Cut into 2.5cm cubes.
Heat oil in a heavy saucepan. Saute onion, until softened. Stir in garlic, paprika and oregano.
Add pumpkin and stock. Cover and simmer for about 15 minutes, until tender.
Add black beans, green beans and corn and simmer for five to 10 minutes.
Great served topped with sour cream, freshly ground black pepper and coriander leaves. Serves about 5.
MUSHROOM QUESADILLA WITH SPRING ONION SAUCE
I have based this recipe on one shared with me by chef Jinu Abraham.
Spring onion sauce:
1/2 cup soy milk
1 clove garlic
50g blanched almonds, lightly roasted
1 large spring onion, green part only
2 tbsp coriander leaves
3 tbsp olive oil
Salsa roja:
500g tomatoes, quartered
1 onion, quartered
1 red pepper, (capsicum), quartered and seeded
1 clove garlic
Salt to taste
1/2 cup coriander leaves
2 tbsp olive oil
Filling:
1 red onion
4 tbsp canola oil
2 cloves garlic, sliced
1 tbsp chopped flat-leaf parsley
400g mushrooms, sliced
Assembly: 4 flour tortilla wraps
Sauce: Bring soy milk, garlic and almonds to the boil.
Remove from heat and infuse for 20 minutes. When cold, blend together with spring onion, coriander and olive oil, until smooth. Thin with water, if necessary.
Salsa roja: Preheat oven to 190C. Roast tomatoes, onion, red pepper and garlic in oil for 15 minutes. Cool then blend together with coriander until smooth.
Filling: Saute onions in oil in a large frying pan, until softened. Add garlic and mushrooms and cook until mushrooms are dry, browned and soft.
Assembly: Sandwich tortillas together with the mushroom filling to make two servings. Pan-fry on both sides until browned. Cut into six wedges. Drizzle with Spring Onion Sauce and Salsa Roja.
Great served with roasted baby beetroot and a mesclun salad. Serves 2.
SLOW-COOKER EGGS FLORENTINE
An excellent dish for brunch or lunch, it can be prepared ahead and kept warm.
260g baby spinach leaves
1 cup grated tasty cheddar cheese
125g mushrooms, thinly sliced
1 large shallot, diced
6 eggs
1 cup cream
Freshly ground black pepper to taste
1 tsp thyme leaves
Steam or microwave spinach until limp.
Cool a little then squeeze dry and chop.
Sprinkle half the cheese on the base of a slow cooker. Layer spinach, mushrooms and shallot on top.
Whisk eggs, cream, black pepper and thyme until well mixed. Pour over vegetables. Sprinkle with remaining cheese. Cover and cook on high for one to one-and-a-half hours or until the centre is set. Serves 4-5.
SLOW-COOKED RED LENTILS
1 tbsp canola oil
2 onions, diced
1 each: carrot, parsnip, peeled and diced
1-2 tbsp curry powder
1 & 1/2 cups each: red lentils, peeled and diced kumara
3 cups vegetable stock
3 cloves garlic, crushed
1 green pepper (capsicum), diced
400g can tomatoes in juice, chopped
Heat oil in a large, non-stick frying pan. Add onions, carrot and parsnip and cook until onions are soft. Stir in curry powder then place in a slow cooker.
Wash lentils well. Place in slow cooker.
Add remaining ingredients. Cover and cook on low for four to five hours.
Great garnished with plain yoghurt and coriander leaves. Serves 6.