Diet and Health

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Ingredients
  • 2 teaspoons vegetable oil
  • 1 medium red onion, cut into wedges
  • 1 garlic clove, crushed
  • 2 tablespoons mild curry paste
  • 1 medium red capsicum, cut into 3cm pieces
  • 300g cauliflower, cut into small florets
  • 150g button mushrooms, quartered
  • 2 baby eggplant, sliced
  • 415g can crushed tomatoes
  • 1 cup Massel vegetable liquid stock
  • 150g green beans, trimmed
  • 400g can brown lentils, drained, rinsed
  • Fresh coriander leaves, to serve
  • Plain yoghurt, to serve
  • Steamed rice, to serve
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Nutrients
  • Calories: 759 kj
  • 6g FAT TOTAL:
  • 1g SATURATED FAT:
  • 10g FIBRE:
  • 11g PROTEIN:
  • 740.87mg SODIUM:
  • 8g CARBS (SUGAR):
  • 16g CARBS (TOTAL):

Vegetable and lentil curry

Bring us your time-poor, your hungry, your tired and we’ll fix them in a flash with this easy to make vegetable…

(5 / 5)
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Ingredients
  • 2 teaspoons olive oil
  • 1 red onion, finely chopped
  • 2 garlic cloves, crushed
  • 2 teaspoons finely grated 
fresh ginger
  • 1 long green chilli, deseeded, finely chopped
  • 2 teaspoons brown mustard seeds
  • 2 teaspoons curry powder
  • 10 fresh curry leaves
  • 375ml (1 1/2 cups) Massel vegetable liquid stock
  • 125ml (1/2 cup) reduced-fat coconut milk
  • 300g carrots, peeled, cut into 1cm pieces
  • 400g can chickpeas, rinsed, drained
  • 350g broccoli, trimmed, cut into florets
  • 150g (1 cup) frozen peas
  • 2 cups steamed quinoa, to serve
  • 1/4 cup natural yoghurt, to serve
  • 4 pappadums, microwaved, to serve
  • Fresh coriander leaves, to serve
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Nutrients
  • Calories: 1379 kj
  • 9g FAT TOTAL:
  • 3g SATURATED FAT:
  • 14g FIBRE:
  • 17g PROTEIN:
  • 39g CARBS (TOTAL):

Chickpea, vegetable and coconut curry

This low-cal, low-fat vegetarian curry is bursting with vibrant flavour, perfect for a cooler night!

(5 / 5)
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Ingredients
  • 2 tablespoons sunflower oil
  • 1 teaspoon black mustard seeds
  • 3 teaspoons medium curry powder
  • 2 teaspoons ground turmeric
  • 50g fresh ginger, grated
  • 1 long green chilli, deseeded, thinly sliced
  • 10 fresh curry leaves (see note)
  • 4 cardamom pods, lightly crushed
  • 2 garlic cloves, sliced
  • 1 onion, thinly sliced
  • 1 large mango, sliced
  • 6 tomatoes, core and seeds removed, cut into wedges
  • 400ml coconut milk
  • 2 tablespoons chopped coriander leaves
  • 1/3 cup toasted cashews, roughly chopped
  • Steamed white rice, to serve
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Nutrients
  • Calories: 2377 kj
  • 43g FAT TOTAL:
  • 22g SATURATED FAT:
  • 10g FIBRE:
  • 11g PROTEIN:
  • 66.52mg SODIUM:
  • 26g CARBS (SUGAR):
  • 31g CARBS (TOTAL):

Mango & tomato curry

Mango adds a delicious sweetness to this vegetarian curry.

(5 / 5)
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Ingredients
  • 1 1/2 tablespoons ghee
  • 1 teaspoon cumin seeds
  • 1 cinnamon stick
  • 10 fresh curry leaves
  • 1 large brown onion, halved, thinly sliced
  • 3 garlic cloves, crushed
  • 3cm piece fresh ginger, finely chopped
  • 1 tablespoon finely chopped coriander root and stem
  • 1 long red fresh chilli, finely chopped
  • 3 teaspoons garam masala
  • 1 1/2 teaspoons turmeric
  • 230g (2 cups) sweet potato, coarsely grated
  • 200g (1 cup) basmati rice
  • 375ml (1 1/2 cups) Massel vegetable liquid stock
  • 4 eggs
  • Finely chopped tomato (optional), to serve
  • Fried curry leaves (optional), to serve
  • Low-fat Greek yoghurt (optional), to serve
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Nutrients
  • Calories: 1593 kj
  • 10.1g FAT TOTAL:
  • 4.5g SATURATED FAT:
  • 4.6g FIBRE:
  • 11.7g PROTEIN:
  • 176mg CHOLESTEROL:
  • 139mg SODIUM:
  • 6.6g CARBS (SUGAR):
  • 60.7g CARBS (TOTAL):

Spicy rice and sweet potato biryani with…

This spicy rice and egg dish is a delicious vegetarian dinner idea.

(5 / 5)
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Ingredients
  • 2 teaspoons vegetable oil
  • 2 tablespoons Madras curry paste
  • 1 cup Massel vegetable liquid stock
  • 400ml can light coconut cream
  • 1 large red capsicum, cut into 2cm pieces
  • 1kg pumpkin, cut into 2cm pieces
  • 1 small cauliflower, trimmed, cut into florets
  • 3 tomatoes, roughly chopped
  • 300g green beans, trimmed, halved
  • 400g can chickpeas, drained, rinsed
  • 1 Lebanese cucumber, grated
  • 2 tablespoons fresh coriander leaves, chopped, plus extra to serve
  • 1 cup plain Greek-style yoghurt
  • 4 naan bread, warmed
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Nutrients
  • Calories: 2773 kj
  • 24.6g FAT TOTAL:
  • 14g SATURATED FAT:
  • 9.7g FIBRE:
  • 21.2g PROTEIN:
  • 25mg CHOLESTEROL:
  • 1178mg SODIUM:
  • 86.6g CARBS (TOTAL):

Creamy chickpea and vegetable curry

Boasting 7 serves of vegetables, this vegetarian curry is slow cooked perfection. Enjoy for dinner tonight and savour leftovers for lunch later in…

(5 / 5)
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Ingredients
  • 1 tablespoon vegetable oil
  • 1 brown onion, halved, thinly sliced
  • 2 garlic cloves, sliced
  • 1 cinnamon stick
  • 6 cardamom pods, bruised
  • 1 1/2 teaspoons ground cumin
  • 1/4 teaspoon chilli powder
  • 2 cups Basmati rice
  • 3 cups Massel vegetable liquid stock
  • 175g baby green beans, trimmed
  • 1/4 medium (200g) cauliflower, cut into florets
  • 100g button mushrooms, halved
  • 1/2 cup fresh coriander leaves
  • 2 tablespoons flaked almonds, toasted
  • 1/4 cup low-fat yoghurt
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Nutrients
  • Calories: 1494 kj
  • 7.9g FAT TOTAL:
  • 0.8g SATURATED FAT:
  • 3.3g FIBRE:
  • 9.1g PROTEIN:
  • 0.5mg CHOLESTEROL:
  • 706mg SODIUM:
  • 60.2g CARBS (TOTAL):

Vegetarian biryani

This top meal is inspired by Indian cuisine, is full of flavour and good for you, too.

(5 / 5)
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Ingredients
  • 2 cups (400g) medium-grain rice
  • 2 garlic cloves, crushed
  • 1 1/2 tbs grated ginger
  • 1 red capsicum, sliced
  • 2 carrots, grated
  • 2 zucchinis, grated
  • 200g shiitake mushrooms, sliced
  • 200g baby spinach
  • 1/3 cup (80ml) soy sauce
  • 1/2 cup (125ml) sunflower oil
  • 300g firm tofu, drained, sliced
  • 125g bean sprouts
  • 2 tsp black sesame seeds (see note)
  • Chilli sauce, to serve
  • Coriander leaves, to serve
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Nutrients
  • Calories: 3376 kj
  • 35.2g FAT TOTAL:
  • 4g SATURATED FAT:
  • 7.6g FIBRE:
  • 21.4g PROTEIN:
  • 1426mg SODIUM:
  • 10.1g CARBS (SUGAR):
  • 106.5g CARBS (TOTAL):

Tofu bibimbap – Korean ‘mixed rice’

This smart recipe goes from kitchen to table in just 20 minutes.

(5 / 5)
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Ingredients
  • Grapeseed oil, to deep-fry
  • 2 garlic cloves, thinly sliced
  • 2 long fresh red chillies, sliced
  • 350g firm tofu, cut into 2cm-pieces
  • 80g baby kale leaves, plus extra, to serve
  • White pepper
  • 500g cooked egg noodles, to serve
  • 2 teaspoons grapeseed oil
  • 2 teaspoons finely grated fresh ginger
  • 2 garlic cloves, finely chopped
  • 1 long fresh red chilli, finely chopped
  • 250ml (1 cup) coconut milk
  • 2 tablespoons light soy sauce
  • 1 1/2 tablespoons tahini
  • 1 tablespoon lemon juice
  • 2 teaspoons caster sugar
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Nutrients
  • Calories: 2024 kj
  • 24g FAT TOTAL:
  • 11g SATURATED FAT:
  • 12g FIBRE:
  • 22g PROTEIN:
  • 39g CARBS (TOTAL):

Crispy tofu and kale stir-fry

Tahini sauce adds punchy flavour to this quick vegetarian stir-fry.

(5 / 5)
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