In a country where steak-and-three-veg is practically a religion, Meatless Mondays is the suprising phenomenon that’s not going anywhere. Without a hunk of meat to rely on, it can be hard to come up with dishes the whole family will eat. Not anymore — here are three recipes to inspire next week’s cook-up.
Cannellini bean, tomato and olive salad
Courtesy of Gabrielle Maston, clinical nutritionist and personal trainer at Changing Shape.
- 400-gram tin cannellini beans, drained
- 1/2 cup drained pitted mixed olives
- 1/2 cup marinated capsicum
- 2 onions, thinly sliced
- 1 tablespoon olive oil
- 1/4 cup red wine vinegar
- 1 tablespoon wholegrain mustard
- 1/2 cup finely-chopped flat leaf parsley
- Sauté the sliced onions in oil. When brown, remove from heat.
- Add all ingredients into a large bowl. Toss to combine.
- Whisk vinegar, mustard and pour over mixture; toss to combine. Serve cold.
Chargrilled vegetable salad with rice and red quinoa
Courtesy of Emily Greenfield, consultant dietician and blogger at The Nutriscientist.
- 1 cup brown rice, cooked and cooled
- 1 cup red quinoa, cooked and cooled
- 2 small eggplants, sliced lengthways into 1-centimetre-thick pieces
- 2 bunches asparagus
- 3/4 cup brazil nuts
- 1-1/2 cups grapes, chopped in half
- Bunch flat leaf parsley, finely chopped
- Extra virgin olive oil
- Juice of 1 lemon
- Salt and pepper
- Heat a barbecue or griddle pan until hot.
- Rub the asparagus and eggplant slices with olive oil and place onto the grill.
- Dry roast the brazil nuts on the grill until slightly golden, then remove and chop roughly when cool.
- When the vegetables are cooked through, take them off the griddle, allow to cool and roughly chop.
- Toss the rice, quinoa, vegetables, grapes, nuts and parsley together in a salad bowl. When ready to serve, whisk together the lemon juice and 3 tablespoons of olive oil with a pinch of salt.
- Toss the salad with lemon and olive oil dressing and serve with some freshly-cracked pepper.
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Sautéed super greens
Courtesy of Shireen Collett-Smith, founder of Detox in a Box.
- 1-1/2 cups mung beans
- 4 cloves garlic
- 2 tablespoons organic coconut oil
- 3 cups filtered water
- 1 bunch spinach
- 1 bunch choy sum
- 1 bunch bok choy
- 2 cups cooked brown rice
- 2 Roma tomatoes
- 1/2 Spanish onion
- 2 tablespoons tamari sauce
- 1 small chilli (optional)
- Juice of 1 lemon
- 2 tablespoons Detox in a Box Moringa Superfood Powder
- Cracked pepper or cayenne pepper
- Wash and soak the mung beans in water overnight or, if that’s not possible, for one hour.
- Prepare a medium-sized pot over heat.
- Slice the garlic and sauté in oil over medium heat.
- Rinse the mung beans and add to the pot with 2 cups of water.
- Bring the mung beans to boil, turn the heat down and simmer for 20-30 minutes, occasionally adding more water and gently stirring as required. Cook until the beans are tender.
To prepare the garnish:
- Dice the tomatoes, chilli and onion and add to a bowl. Mix in the tamari and lemon juice.
- Chop the leafy greens into large portions, around 3 inches long.
- Add the leafy greens to a pot, cover for 3 minutes or until the leaves have wilted.
- Gently stir the leaves in.
- Serve the dish on top of brown rice or on its own. Garnish with tomatoes and sprinkle with 1 tablespoon of Moringa Superfood Powder. Add pepper and herbamare to taste.