MEAT-FREE MARVELS

IT MIGHT not be often, but you do get those days when you don’t feel like eating a meaty supper, where you lus for delicious food but just without meat. 

On days like these, vegetables really come to the rescue. 

They are colourful, full of flavour, and surprisingly satisfying, plus they have a way of making you feel light, energised, and just good.

I must admit, on such days the brain often stumbles at first, what to make? 

We are so used to centering meals around meat that it can take a moment to reset. 

But once you start exploring meat-free options, you realise there is a whole world of dishes waiting to be enjoyed. 

While there is nothing wrong with a good steak or chicken meal now and then, too much meat can sometimes leave you feeling heavy, and it is not always the best for your body.

And let us be honest, with the ever rising price of meat, a few meat-free nights are a win for both your health and your pocket.

Sometimes we also worry that the children will turn up their noses at meat-free food, but that is all in the mind. 

Once they get a taste of the rich flavours and comforting textures, you will be surprised at how quickly they come around. 

The trick is to take it one step at a time. Introduce meat-free meals more often, experiment a little, and master those dishes until they become favourites. 

Before long, the whole family will be asking for them again and again.

And while buying vegetables is quick and easy, growing your own can be just as convenient and even more rewarding. 

Imagine stepping outside to pick fresh, vibrant vegetables straight from the soil instead of rushing to the shops. 

There is something special about preparing a meal with ingredients you have grown yourself, it just tastes better. 

Even better, you can share extra vegetables with a neighbour. 

There’s something fulfilling about simple acts, swapping a bunch of spinach or a few tomatoes over the fence. 

It brings people closer and reminds us that food has a way of connecting us all.

Veggie Tacos (See above)

Ingredients

8 small tortillas

1 small cauliflower, cut into florets OR 200g mushrooms, sliced

1 tbsp olive oil

1 tsp paprika

1/2 tsp cumin

Salt and pepper to taste

1 avocado, sliced

100g salsa (store-bought or homemade)

Optional toppings: chopped coriander, lime wedges, shredded lettuce

Method

Preheat the oven to 200°C.

Toss the cauliflower florets or mushrooms in olive oil, paprika, cumin, salt, and pepper until evenly coated, and then roast for 15-20 minutes until golden and tender.

While the vegetables roast, warm the tortillas in a dry pan or oven.

To assemble, fill each tortilla with the roasted vegetables, slices of creamy avocado, and your choice of salsa.

Add optional toppings such as chopped coriander, shredded lettuce, or a squeeze of lime for extra freshness. These tacos are fun, colourful, and packed with flavour, making them perfect for a casual weeknight dinner or a small gathering.

Serve with: Corn salad, black bean salad, or a light green salad.

Mushroom and Spinach Pie

Ingredients

2 tbsp olive oil

1 onion, chopped

2 cloves garlic, minced

300g mushrooms, sliced

150g fresh spinach

100ml cream or coconut cream

50g grated cheese (optional)

Salt and pepper to taste

1 sheet puff pastry or shortcrust, optional for topping

1 egg, beaten (for brushing pastry, optional)

Method

Preheat the oven to 200°C. 

Heat the olive oil in a large pan and sauté the chopped onion and garlic until soft and fragrant. 

Add the sliced mushrooms and cook for 5-7 minutes until they release their moisture and begin to brown. 

Stir in the fresh spinach and cook just until wilted, then remove the pan from the heat. 

Mix in the cream and cheese, seasoning with salt and pepper to taste.

Transfer the filling into a lightly-greased casserole dish. 

If using pastry, roll it out to cover the top, brush with the beaten egg, and place over the filling. 

Bake in the preheated oven for 25-30 minutes, or until the pastry is golden and flaky and the filling is bubbling. 

If not using pastry, bake the filling uncovered for 20-25 minutes until heated through and lightly golden on top.

Serve with: A fresh green salad or roasted cherry tomatoes.

Chickpea and Sweet Potato Curry

Ingredients

1 tbsp vegetable oil

1 onion, chopped

2 cloves garlic, minced

1 tsp grated ginger

1 tsp cumin

1 tsp coriander

1 tsp turmeric

1/2 tsp chili powder (optional)

2 medium sweet potatoes, diced

1 can chickpeas, drained and rinsed

400ml coconut milk

200ml vegetable stock

Salt and pepper to taste

Fresh coriander to garnish

Method

Heat the vegetable oil in a large pot over medium heat and sauté the chopped onion, garlic, and grated ginger until soft and fragrant.

Add the cumin, coriander, turmeric, and chili powder, cooking for a minute to release their aromas. Stir in the diced sweet potatoes and chickpeas, and then pour in the coconut milk and vegetable stock.

Bring the mixture to a gentle simmer and cook for 20-25 minutes, or until the sweet potatoes are tender and the curry has thickened slightly.

Taste and adjust the seasoning with salt and pepper, then finish by stirring through fresh coriander. This curry is hearty, flavourful, and perfect for a comforting meal.

Serve with: Steamed rice, or warm flatbread.

Butternut Mac and Cheese

Ingredients

250g macaroni pasta

300g butternut, diced

2 tbsp butter

2 tbsp flour

500ml milk

150g grated cheddar cheese

50g grated parmesan

Salt, pepper, and nutmeg to taste

1 tbsp olive oil

Method

Preheat the oven to 180°C. 

Toss the diced butternut with olive oil, salt, and pepper, then roast for 20 minutes until tender and lightly caramelised. 

Meanwhile, cook the macaroni according to the package instructions and drain. 

In a saucepan, melt the butter and stir in the flour to make a smooth roux. 

Gradually whisk in the milk and cook until thickened into a creamy sauce. 

Add the grated cheddar and parmesan, stirring until melted and smooth, then fold in the roasted butternut and cooked pasta. 

Transfer everything into a baking dish, sprinkle extra cheese on top, and bake for 15 minutes until golden and bubbling. 

This dish is indulgent, creamy, and perfect for a comforting meal.

Serve with: Garlic bread or roasted vegetables.