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Family Meat Free Recipes
Family Meat Free Recipes
We asked families to share their favourite meat free recipes and the following recipes were sent in. We grow our own vegetables at Slopefiele Allotments and we are always delighted to see that learners have cooked at home. Please, if you try out one of our shared recipes then send us a photo.
Food production is a big part of our carbon footprint. It is estimated that a third of our greenhouse emissions are from food production. In Airyhall, we have been making plant based recipes and we have been encouraging other families to eat less meat. By doing this we are reducing our carbon footprint. If we all went vegan, the world's food-related emissions would drop 68% within 15 years, limiting global warming. Food production is responsible for more than 33% of global greenhouse gas emissions, with animal-based food production creating twice as many emissions as plant-based food production. This means the impact of the meat industry is roughly the equivalent of every, car truck, and plane in the world! We are encouraging families to follow our plant-based recipes and make some for dinner, maybe just once or twice would make a difference.
Written by Primary 6 learners
Dates Walnut bread
Vegan/No sugar-no oil/Can be Gluten free
Dry ingredients-
1.5 cup wholewheat/spelt/oats flour
1/2 tsp baking soda
Pinch of sea salt
1 tbsp chia seeds
Wet ingredients
200gm Medjool dates (pitted and soaked in warm water for 10 mins)
1/2 cup any plant based milk
1/4 cup oil (I used olive oil)
1 tbsp flaxseed meal mixed in 3 tbsp water
50 gms walnut finely chopped
1. Preheat the oven at 180 degree Celsius. Lightly grease the loaf pan.
2. Mix the dry ingredients together.
3. Remove dates from water and blitz in the food processor to a fine paste. Add milk, oil and flax meal. Mix everything together.
4. Add the dry ingredients to the wet mixture and fold everything together. Stir in the walnuts.
5. Pour the batter into the loaf pan and bake for 30-35 minutes. Remove the bread from the oven when a toothpick inserted into the center comes out clean.
Store in an airtight container when cooled.
Green gram (moong dal) and Kale Doas (Crepe)
A healthy take on Indian Dosa- vegan/ Gluten free
Yields about 7-8 medium sized Dosa
150 gm moong dal
300 gm Kale
1 teaspoon cumin seeds
1 cm ginger
Salt to taste
Oil
1.Soak dal in warm water for 2-3 hours.
2.Drain the water, add Kale leaves, cumin seeds and ginger.
3.Grind to a smooth batter. Add salt to taste.
4.Take a fry pan, season with some oil.
5.When the pan is medium-pan, spread one ladle full of batter in the centre of the pan.
6. Spread it evenly starting from the centre in a circular way in a clockwise direction to make a thin crepe.
7. Add some oil from the sides. Cook for a while then flip to the other side.
8. Serve hot with chutney/dip of your choice.
Cauliflower and Potato Masala
This delicious, dry sabzi goes well with dal and rice or chapatis. For a fusion touch, add the leftover in
a sandwich or wrap along with a homemade sauce or chutney. Vegan
1 cauliflower cut into small florets
1 large potato diced in cubes
200 g frozen peas
1 large onion roughly chopped
2 garlic cloves finely chopped
1 cm fresh ginger, peeled and chopped
2 tomatoes roughly chopped
1 tsp each mustard seeds and cumin seeds
1 tsp each garam masala, turmeric powder
Fresh coriander leaves
Salt
1 tbsp oil
50 ml water
1.Heat the oil in a large saucepan over medium heat.
2.Add mustard and cumin seeds, let them crackle.
3.Stir in the onion and cook until golden brown.
4.Add garlic and ginger and cook for a minute.
5.Stir in the tomatoes, salt and the spices. Cook for 2 minutes.
6.Add cauliflower, potatoes and peas and water.
7.Cover the pan with a lid and cook on low heat for 15-20 minutes.
8.When the potato and cauliflower are cooked, take the pan off heat.
9.Sprinkle coriander and serve hot.
Veggie Pakoras
For the days when you crave for something fried Vegan/gluten free
2 large red onion
½ cabbage
300 gm gram flour
2 tbsp semolina
1 tbsp ground cumin
1 tbsp salt
1 tsp turmeric powder
1 tsp fennel seeds
200 ml water
Vegetable oil for deep frying
1.Peel and thinly slice the onion and cabbage.
2.Put all the ingredients together except the oil.
3.Mix everything together to form a thick textured batter.
4.Put the saucepan on medium heat, pour vegetable oil until it's 101-2 cm deep.
5.When the oil is hot, pour the batter with the help of an ice cream scoop.
6.Carefully pour a few pieces depending upon the size of your pan.
7.Fry for 3-4 minutes until golden and crispy. Transfer to the plate lined with kitchen paper using a slotted spoon. Serve hot with chutney of your choice.
Simple tomato soup (all time favourite amongst our kids)
1L chicken stock
2 packs of 500ml passata
2 tsp basil (dried or couple of leaves fresh)
1tsp sugar
Optional cream
Optional pasta (we like twists)
Bring the water to boil, add the stock
Add tomato passata, sugar, basil and boil ~10min
Add the cream (mix a little bit of the soup with the cream first, then add to the pan)
Optional – add pasta (in our house this step is not optional😉)
Optional – add other vegetables (but do not serve for the kids…)
Veggie sausages + Salad
Vegetarian sausages
Plums
Onion or shallot
Buns (we like ciabatta with this recipe)
Mayonnaise
2 x cloves garlic
Baby Gem lettuce
Tomatoes
Lemon peel (1/2)
Mix the sausages, onion and plums together with the lemon peel, salt+pepper and olive oil, on a side add the garlic cloves (in shells)
Put it to the oven for the time that’s required on the sausages packaging instructions (typically ~15min)
In the meantime make the salad …
and make the mayo/garlic sauce (add salt+pepper) – spread it over the buns
Serve the sausages on the buns with mayo, salad on the side
Avo Quinoa Salad
Ingredients:
2 large avocados cut into pieces
1 cup of quinoa (uncooked)
1 medium tomato cut into pieces
1/4 cup diced red onion
a few fresh basil leaves crushed
Dressing Ingredients:
1/3 cup EVOO
1/4 teaspoon cayenne pepper
Juice of 2 limes
Salt & pepper to taste
Preparation:
Rinse quinoa. In a small saucepan boil 2 cups of water, then add quinoa. Cover & simmer on very low heat for about 15-20 minutes, or until all the water is absorbed. Cool and set aside
Mix the dressing ingredients together in a small mixing bowl.
Mix all the other ingredients together in a large bowl. Add the cooled quinoa. Toss well with dressing. Chill and serve.
BEANS, GREENS, AND MUSHROOM STEW
2 tablespoons olive oil
1 medium yellow onion, diced
4 cloves of garlic, minced
1 carrot, diced
1.5 cups shiitake mushrooms, sliced
1 bunch of kale or chard , chopped (about 4-5 cups)
4 cups vegetable broth
1 can plain diced tomatoes, including the juice
1 can cannellini beans, drained and rinsed
1/4 cup wine (red or white, whatever you’re drinking - or can sub with extra broth)
splash of balsamic vinegar
1 tablespoon rosemary, minced
salt & pepper
fresh basil, for garnish
pecorino Romano cheese, for garnish on top (optional)
Preparation:
In a large pot heat oil over medium heat. Add onions and a few pinches of salt and saute until translucent. Add garlic, carrots, mushrooms and rosemary and cook, stirring occasionally until the mushrooms have cooked down (3-5 or more minutes).
Deglaze the pan with wine or 1/4 cup broth. Stir to get any bits that might be stuck to the bottom of the pan. Cook for 1 minute or so. Add a splash of balsamic vinegar, tomatoes, beans and broth. Reduce heat and simmer for 10 minutes or so.
Add kale and simmer for 5 or so more minutes.
Taste and adjust seasonings. At this point, I added a generous amount of salt, and few grinds of pepper.
Top with chopped fresh basil and grated pecorino cheese.
Serve with crusty bread and red wine.
Black Bean Breakfast Burrito Bowl
Black Bean Breakfast Burrito Bowl
Savory oatmeal topped with Mexican-spiced sweet potatoes, black beans, and cilantro lime yogurt sauce.
Course Breakfast
Cuisine gluten-free, vegetarian
Prep Time 5 minutes
Cook Time 15 minutes
Total Time 20 minutes
Servings 1 person THIS MAKES ENOUGH FOR ONE!!! SCALE UP FOR MORE PEOPLE!!!
Author Stephanie McKercher, RDN
Ingredients
Ingredients
Sauce:
· 2 tablespoons plain unsweetened yogurt (dairy or dairy-free)
· ½ tablespoon chopped cilantro. I don’t put this in
· 1 teaspoon lime juice
· ½ teaspoon agave nectar (optional). I don’t put this in
· ¼ teaspoon cumin
· Salt and pepper
Filling:
· 1 tablespoon grapeseed oil. I use EVOO
· ½ cup cubed sweet potato (½ medium)
· 1 teaspoon chili powder
· Salt and pepper
· 1 cup baby spinach
· ½ cup cooked black beans
Cereal:
· ⅓ cup dry The Soulfull Project Hearty Grains & Seeds Cereal.
I use brown rice and none of the cilantro or salt/pepper
· 2 tablespoons chopped cilantro
· Salt and pepper
Optional toppings:
· Fried egg
· Fresh cilantro
· Sliced jalapeno pepper
· Chopped green onion
Instructions
Instructions
Prepare the sauce:
1. Whisk yogurt, cilantro, lime juice, agave nectar (if using), cumin, and salt and pepper. Set aside.
Prepare the filling:
1. Add grapeseed oil to a hot skillet over medium-high heat. Stir in sweet potato, chili powder, and salt and pepper. Cook 10 minutes, stirring occasionally, or until sweet potato is tender. Stir in baby spinach and black beans, and cook 2 minutes, or until spinach is wilted. Turn off heat.
Prepare the cereal:
1. While the sweet potato is cooking, boil ⅔ cup water and a pinch of salt in a saucepan. Stir in Hearty Grains & Seeds Cereal and reduce heat to medium-low. Cook 4 minutes, or until desired consistency is reached. If cereal is too thick or dry, gradually stir in additional water as needed.
2. Transfer cooked cereal, bean filling, and yogurt sauce to a bowl. Add a fried egg, fresh cilantro, sliced jalapeño pepper, and chopped green onion if desired.
Notes
Notes
Vegan variation: Use dairy-free yogurt alternative (such as plain unsweetened coconutmilk yogurt) instead of dairy-based yogurt. Omit the fried egg or substitute with tofu scramble.
Courgette polpette
From ‘River Cottage baby and toddler cookbook’
Ingredients
2 tbsp rapeseed oil
500g courgette, finely diced
Grated zest of ½ lemon
1 egg, lightly beaten
2 generous tbsp grated Parmesan or other hard cheese
½ ball of buffalo mozzarella (60-70g), diced
50g breadcrumbs
1 tbsp chopped parsley
1 garlic clove, finely chopped
Freshly ground black pepper
Salt, optional
Method
Preheat oven to 180°C Fan/200°C/gas mark 6. Oil a baking tray.
Heat the oil in a large frying pan over a medium-high heat and fry courgettes for 7-10 minutes, until tender. Set aside to cool a little then combine with all the other ingredients to make a thick, sticky mixture. Season if you like but remember the cheese already contains salt.
Take walnut-sized blobs of the mixture and roll them into balls. Place on the baking sheet and bake for about 15 minutes, until golden.
Serve hot or warm. Delicious with folded pitta bread and a tomato salad.
Freezer friendly – freeze uncooked polpettes; defrost before baking.
Gnocchi with Courgette, Cream Cheese & Spring Onions:
300g gnocchi
1 tbsp olive oil
1 red chilli
1 courgette
4 spring onions
2 tbsp cream cheese
50g parmesan
Cook gnocchi aside from the other ingredients. Save the cooking water.
Heat the oil in a pan, cook the sliced chilli and courgette for 3 minutes. Add the spring onions, cream cheese, half the parmesan and a ladle of the cooking water from the gnocchi and heat through.
Decant into an oven proof dish, scatter over the remaining parmesan and grill for 2-3 minutes.
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