With greater numbers deciding to swap out meat and fish for vegetables, the options for vegetarian food are better than ever, and so much more than the 'jacket potato and cheese' or 'lentil soup' default of old (ask anyone who went veggie in the 80s!)
Around 5-7% of the UK population classify themselves as vegetarian,according to data from YouGov, and with others considering reducing meat consumption for health and environmental reasons, it's clear more and more of us than ever are in need of ideas for how to introduce veggie dishes to our repertoire.
Luckily, Luise Vindahl and David Frenkiel from Green Kitchen are on hand to provide some simple, yet delicious ideas filled with healthy whole grains, fruits and vegetables.
So, whether you’re vegetarian 24/7 or you’re just looking to give Meat-Free Monday a go, here are three tempting vegetarian meals to make at home…
Creamy green kale, broccoli and pea pasta
Ingredients
Sea salt
250g bucatini, or pasta of your choice
4 large leaves kale, stalks discarded
1 garlic clove, peeled
75g frozen peas, thawed
Handful of basil or parsley leaves
Handful of mint leaves, plus extra to serve
3 tbsp extra virgin olive oil
Zest and juice of ½ lemon
4 tbsp grated vegetarian Parmesan, plus extra to serve
200g broccoli florets
Handful of pine nuts, toasted and chopped
Freshly ground black pepper
Method
Bring a large saucepan of salted water to the boil. Add the pasta and cook according to the packet instructions.
Add the kale to the pasta pan, along with the garlic clove. After about a minute, use a pair of tongs to remove the kale and the garlic, along with a cupful of the pasta water.
While the pasta continues to cook, add the kale and garlic to a blender, along with half the peas. Then, add the basil, mint, olive oil, lemon juice, Parmesan and 4 tablespoons of the reserved pasta water. Blend until smooth.
When there are just a few minutes left of the pasta’s cooking time, throw the broccoli and remaining peas into the pan to cook. Drain the pasta and veggies in a colander, then return them to the saucepan. Pour half of the green sauce over the top and stir.
Divide the remaining green sauce between 4 plates and spread out into round puddles.
Top with the pasta, then scatter over the toasted pine nuts, along with some fresh mint leaves and a grating of Parmesan.
Finish with some lemon zest and freshly ground black pepper.
Kimchi and quinoa burgers
Ingredients
For the burgers
10g dried porcini mushrooms
80g uncooked quinoa, rinsed and drained
250ml water
¼ tsp sea salt flakes
50g rolled oats
2 free-range eggs, whisked
60g mature Cheddar, grated
50g spinach, finely shredded
75g kimchi, finely shredded
2 spring onions, finely chopped
2 tbsp olive oil (for frying)
Sea salt and freshly ground black pepper
To serve
Burger buns, toasted
Mayonnaise
Extra kimchi
Sliced crunchy lettuce
Sliced avocado
Sliced cucumber
Method
Swirled tahini cups
Ingredients
125ml tahini
3 tbsp coconut oil, melted
3 tbsp maple syrup, or sweetener of your choice
2 tbsp rice flour, sifted
¼ tsp sea salt flakes
250g dark chocolate (at least 70% cocoa), roughly chopped
2 tbsp sesame seeds, toasted, plus extra to sprinkle
Method
Extract from Green Kitchen: Quick + Slow by David Frenkiel & Luise Vindahl (Hardie Grant, £27)
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