Vegetarian Chili Tofu
Ingredients:
1 large package of firm tofu, crumbled
1 onion, chopped
1 red capsicum, chopped
garlic to taste
chili powder to taste
1/4 tsp cayenne pepper
1/2 tsp cumin
1 large can tomatoes – salt reduced
1 small tub tomato paste
1 large can kidney beans, drained and rinsed
frozen spinach – 1 pack
squirt of honey
ground black pepper to taste
organic sea salt to taste
olive oil
Preparation:
In a large pot, sauté the tofu in the oil over medium to high heat. Add the onions, capsicum, garlic, spinach, chili powder, cayenne and cumin. Cook until veggies are just slightly tender. Then add the rest of the ingredients. And slowly simmer for around 40 mins.
This serves around 6-8 people.
2 Bean Vegetarian Chili
Ingredients:
garlic to taste
1 onion, chopped
1 large or 2 small sweet potatoes, peeled and chopped
1 red capsicum, chopped
2 tbsp olive oil
1 pack of frozen spinach
1 large can of organic red kidney beans (drained and rinsed)
1 large can of organic cannellini beans (drained and rinsed)
1 large can low salt tomatoes – use the liquid in it for Chili
1 cup low salt vegetarian chicken stock (I use Massell)
1 tbsp chili powder
1 tsp cumin
cayenne pepper to taste
garlic to taste
ground black pepper to taste
organic sea salt to taste
Preparation:
Add olive oil to large pan, then lightly cook onion, capsicum and garlic. Then add the rest of the ingredients and let simmer on low heat, stirring occasionally. I partly cover this for a while to ensure all the ingredients are cooked and then remove the lid. This takes around 20 mins or so to cook.
This serves around 5 people.
Lentil Soup – Vegetarian
Ingredients:
1 red onion chopped
1 large organic carrot, finely chopped
4 cups low salt vegetarian chicken stock (I use Massell)
2 cans organic lentils (rinsed and drained)
1 tsp dried thyme
2 bay leaves
ground black pepper to taste
organic sea salt to taste
1 pack frozen spinach
Olive Oil
Preparation:
Lightly cook the onion and carrot in the oil in a large soup saucepan. Then add everything else. Let it simmer for around 15 mins. Then remove from the heat. Removing the bay leaves. Let it cool. Then put it through the food processor. Then put it back into the saucepan and heat.
Option: I’ve made this before adding low salt tin tomatoes as well.
Mexican Salad – Vegetarian
1 red onion, chopped finely
1 pack of cherry tomatoes
1/4 cup organic olives – chopped or sliced
1 avocado, chopped
chopped coriander
1 pack of baby spinach
1/2 cup fresh or canned corn, unsalted
1 large can red organic kidney bean (rinsed and drained)
ground black pepper
Place all of the above ingredients in a bowl and toss. Serve with dressing.
Dressing:
The juice of one lime
Squirt of Agave
1 Tablespoon Olive Oil
2-3 Tablespoons of Apple Cider Vinegar (depending on how much zing you like in it)
Ground black pepper
Roast Sweet Potato and Veggie Mix – Vegetarian
2-3 Sweet potatoes – chopped into cubes
onion – chopped into chunks
1 teaspoon smokey paprika
1 teaspoon oregano
1/2 teaspoon cinnamon
1/2 teaspoon chili powder
splash olive oil
organic sea salt – just a sprinkle to taste
Spinach – I use frozen
broccoli – I use frozen
Preheat oven at 200 Celsius. Place everything, except for the spinach and brocc, into a bowl and combine. Then line a flat baking tray with baking paper and lay the sweet potato and onion onto the tray. Then into oven for around 25-30 mins. (depending on your oven you may need to turn them about half way through)
While that’s in the oven, cook your brocc and spinach – steam or microwave and then let them drain. Remove the sweet potato from the oven and place into a bowl or container and mix through the brocc and spinach.
You want your ratio of brocc and spinach on your plate to be higher than the amount of sweet potato.
Add Protein: You can stir drained and rinsed red kidney beans through this. Or add another protein source of your choice.
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