Meatless Mondays, the foodie craze which encourages people to abstain from eating meat on Mondays, is becoming more mainstream. This has one way for meat eaters to have an occasional glimpse into the vegetarian lifestyle. It's a good thing, because too much meat puts a burden on our kidneys and digestive systems. Meat is acidic and too much can cause toxicity in our systems. So it's a good idea to help our bodies by taking time to reboot and neutralise the PH balance.
Vegetarian meals can be very delicious, satisfying and nutritious. Meat can be easily replaced with dried peas and beans, tofu, and even brown rice. You can also make hearty bean soups or even enjoy boiled provisions, stewed peas and veggies for a wonderful satisfying meal. Once you realise how good you feel after a meatless meal I'm sure you will be hooked!And by the way, if you can't make your Mondays meatless, you can do it on any other day of the week.
BROWN RICE PULLAO
1 tbsp vegetable oil
1 tsp geera seeds
1 clove garlic, chopped
1 onion, chopped
2 cloves garlic, chopped
3 onions, chopped
1 medium potato, peeled and cut into cubes
1 small carrot, peeled and cut into cubes
1 cup bodi or green beans cut into one inch pieces
2 cups cauliflower segments
1 tsp ground geera
1 tsp ground coriander
1/2 tsp turmeric
1 tsp salt
2 cups brown rice
3 cups vegetable broth
1/2 hot pepper, seeded and chopped
1/4 cup chopped cilantro or chadon beni
METHOD
Wash rice and drain.
In a saucepan, heat oil, add geera seeds and fry them until they begin to pop, add garlic and onion, saut� until fragrant.
Add vegetables and saut�, add spices and cook stirring well to coat vegetable pieces with spices. Add rice and papper.
Add broth and cook to bubbling stage.
Cover, lower heat and simmer for 45 minutes.
Sprinkle with fresh shadow beni and serve.
Serves 4 to 6
BLACK BEAN and CORN TART in a CHILI CRUST
FOR THE CRUST
11/4 cups all purpose flour
1 tsp ground cumin
1 tsp chili powder
1 tsp paprika
1/2 tsp salt
7 tbsp butter
2 tbsp ice water
Raw chick peas for weighting the pie shell
FOR THE FILLING
1/2 lb dried black beans, picked over, soaked overnight and drained
1 bay leaf
1 white onion
2 tbsp thick yogurt
2 cloves garlic
1, 10 ounce can whole kernel corn, drained
1/2 cup chopped chives
1 medium red onion, chopped
1 sweet bell pepper, seeded and chopped
2 red pimentos, seeded and chopped
1 hot pepper, seeded and chopped
11/2 cups grated cheese
1/2 cup chopped fresh coriander or chadon beni
Salt and freshly ground pepper to taste
METHOD
Preheat oven to 350 degrees
Make crust
In a bowl of a food processor or with a pastry blender blend or pulse together flour, spices and salt.
Add butter and pulse just until butter is the size of small peas.
Add ice water and blend until water is incorporated and mixture forms a dough.
Press dough evenly into the bottom and sides of a 10 inch tart pan with a removable bottom, and chill for 15 minutes or overnight.
Line shell with foil and fill with raw chickpeas. Bake shell in middle of oven until edges are set, about 8 to 10 minutes.
Carefully remove foil and chickpeas and continue baking for a further 10 minutes until golden.
Make filling
In a large sauce pan combine black beans, bay leaf, white onion, and a pinch of brown sugar.
Cover with water and simmer until tender, about 2 hours. Add more water if needed.
Drain beans, discard bay leaf and cool.
In a food processor puree 1 cup beans with yogurt and garlic, season with salt and black pepper to taste.
In a large bowl combine corn, remaining beans, chives, red onion, peppers and cheese.
Season with salt and pepper. Spread bean puree evenly onto crust, mound with remaining filling pressing gently.
Bake for 20 minutes until cheese is melted. Cool in pan before removing.
Sprinkle with coriander and serve.
Serves 6 to 8