Easy

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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
  • 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
  • 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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Ingredients
  • 2 tablespoons peanut oil, or sunflower oil
  • 1 onion, chopped
  • 2 garlic cloves, chopped
  • 3 teaspoons ginger, grated
  • 2 kaffir lime leaves, very finely shredded
  • 1/4 cup (75g) red curry paste
  • 1 tablespoon tomato paste
  • 250g button mushrooms, halved
  • 2 truss tomatoes, cut into wedges
  • 400g can brown lentils, rinsed, drained
  • 400ml can coconut milk
  • 1/2 butternut pumpkin (800g), peeled, cut into 2cm pieces
  • 150g baby spinach leaves
  • Steamed white rice, to serve
  • Coriander leaves, to serve
  • Red chilli, thinly sliced, to serve

Pumpkin, lentil and mushroom curry

Spice up chilly evenings with this hearty, vegetarian curry.

(5 / 5)
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Ingredients
  • 2 tablespoons dry sherry
  • 1 tablespoon tamari (wheat-free soy sauce)
  • 2 teaspoons honey
  • Olive oil spray
  • 60g walnuts
  • 1 red onion, halved, cut into thin wedges
  • 2 garlic cloves, thinly sliced
  • 2 long fresh red chillies, seeded, thinly sliced
  • 250g broccoli, trimmed, cut into florets
  • 2 bunches asparagus, woody ends trimmed, cut into 4cm lengths
  • 2 tablespoons water
  • 200g firm tofu, cut into 1cm-thick slices
  • 2 cups steamed brown rice, to serve
  • Fresh coriander leaves, to serve
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Nutrients
  • Calories: 1715 kj
  • 17g FAT TOTAL:
  • 1.5g SATURATED FAT:
  • 8g FIBRE:
  • 21g PROTEIN:
  • 40g CARBS (TOTAL):

Tofu, walnut & asparagus stir-fry

Tamari and honey add a salty-sweet kick to this satisfying vegetarian stir-fry.

(5 / 5)
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