Tasty vegetarian recipes

Lutho Pasiya

Going meat-free can be difficult for anyone new to vegetarianism, but now is the perfect opportunity to indulge in different meal options that are rich in new flavours, vegetables, and colours. Not only are these recipes spectacular in the flavour category, but they are also low in fat, high in fibre and antioxidants, and packed with vitamins and minerals.

MUSHROOM AND LEMON RISOTTO

Serves: 6-8

INGREDIENTS

Risotto base

2 litres of mushroom stock

2 tbsp olive oil

2 tbsp butter

1 onion finely diced

2 garlic cloves, minced

1 tsp chilli flakes

2 cups arborio rice

250ml dry white wine or a splash of brandy

Salt and pepper, to taste

To finish off the risotto

Zest of 1 lemon

50g butter, cut into cubes

60g parmesan, finely grated

Mushrooms

2 tbsp olive oil

500g mixed cultivated mushrooms, sliced

5 sprigs thyme

2 garlic cloves, finely grated

2 tbsp butter

2 tbsp fresh lemon juice

Salt and pepper, to taste

To serve: Parmesan shavings, micro herbs, and lemon zest

METHOD

Keep mushroom stock warm in a pot on the stove.

For the risotto base: Heat olive oil and butter in a large pot. Add onion and a pinch of salt and cook until the onion is very soft. Add the garlic and chilli flakes and cook until fragrant.

Add rice and stir well. Toast the rice until the grains are translucent around the edges and begin to brown. Add wine and stir until wine is completely absorbed.

Reduce heat to medium-low, and ladle in hot mushroom stock, stirring constantly and allowing liquid to absorb fully before adding more. Keep adding stock until the rice is creamy but remains al dente. Adjust seasoning.

Switch off the heat. Stir through the lemon zest. Add the final butter and parmesan. Stir quickly and then place the lid on the pot and leave until serving. For the mushrooms: Heat oil in a large frying pan. Add mushrooms and season with salt and pepper.

Cook, tossing occasionally, until golden browned and tender.

Add thyme, garlic, and butter and cook until the garlic softens and the butter is golden brown.

Remove from heat and add lemon juice. Toss to coat and discard the thyme sprigs. Divide risotto among bowls. Top each with a few spoonfuls of the mushroom mixture.

Serve with micro herbs, an extra grating of lemon zest, and parmesan.

Recipe by the South African Mushroom Farmers' Association.

SUPER CRISPY GARLIC AND HERB FRIES

INGREDIENTS

8-10 small potatoes

2-3 tbsp olive oil

2-3 tbsp mixed chopped herbs like basil and oregano

1-2 cloves of garlic, minced

Salt and pepper

METHOD

Preheat the oven to 200 degrees Celsius. Slice the potatoes in half, then each half into four pieces, and lay evenly on a lined baking sheet and possibly facing up. Do not let the fries touch each other, so they get super crispy. Mix the oil with garlic and season with salt and pepper and drizzle over the potatoes.

Toss well and bake for 20-25 minutes or until golden.

Take out of the oven and sprinkle on the herbs and serve with vegan tzatziki. Enjoy!

Recipe by Vegan Got Game.

EGG SALAD WITH ZUCCHINI AND WILD ROCKET.

Serves: 4

INGREDIENTS

30ml olive oil

350g zucchini or baby marrow, sliced

30g wild rocket

6-8 eggs (boiled to your preference)

2 spring onions, sliced

Salad dressing

100ml olive oil

1 lemon, juiced

1 tsp crushed garlic

½ tsp dried chilli flakes

Salt and pepper to taste

METHOD

Slice the zucchinis in quarters lengthways. To char the zucchini, use a large skillet, sauté in olive oil over medium to high heat, season with salt and pepper and set aside.

In a flat salad dish or platter, layer the wild rocket leaves, zucchini, halved boiled eggs, and sliced spring onion. For the dressing: In a glass jar, add olive oil, juice of one lemon, garlic, dried chilli flakes, salt, and pepper to taste.

Shake and dress the fresh salad just before serving. Recipe by the South African Poultry Association.