Eating meat every day is a luxury not everybody can afford. Perhaps your reason for eating a meatless meal tonight is for health reasons, budget constraints or you’re looking to try something new. Whatever your reason, your meatless Monday should not be bland and boring!
Many South Africans have over the years, joined the global movement called Meat-free Mondays – a campaign that encourages people to eat meat-free one day a week.
If you’re considering more vegetarian dishes to your weekly menu, look no further!
Sugar Bean Curry
If you want a dish that’s full of vital nutrients, then this sugar beans recipe is a meal worth preparing. The key ingredient here is sugar beans which contain zinc, iron, fibre and folate. The sugar beans are combined with onions, Rajah Mild & Spicy Curry Powder, green pepper, tomatoes, water and a mutton stock cube for a mouth-watering flavour that everyone will love.
How to prepare
- Sort the sugar beans and soak in water overnight.
- Boil in clean water for 1 hour or until soft and drain.
- In a pot, brown the onion in oil.
- Add Rajah Mild & Spicy Curry Powder and simmer for 2 minutes.
- Add the remaining ingredients and the beans, turn down the heat and simmer for a further 30 minutes.
- Season to taste with salt and pepper.
Veggie curry with roti
Curry is a delicious dish that is loved by many and is good for your body in several ways. It can improve your digestion and reduces inflammation. Meat is normally added to this dish, but it tastes just as delicious without it.
Ingredients you’ll need:
- 1 tablespoon vegetable oil
- 1 onion, finely chopped
- 3 garlic cloves, crushed
- 1 large carrot, chopped
- 1 tablespoon Rajah Flavourful & Mild
- 1 red chilli, seeds removed and chopped
- 1 x 400g tinned tomatoes
- 200g yellow or red split lentils
- 1 x 400g tinned coconut milk
- 300g cauliflower florets
- Sea salt and freshly ground black pepper, to taste
- 4 x roti, to serve
How to prepare:
- Heat the oil in a pan and fry the onion until soft.
- Add the garlic, carrot, Rajah, chilli and sauté for 2 minutes then add the tomatoes, lentils, coconut, cauliflower and simmer for 30 minutes.
- Season to taste and serve with roti on the side.
Masala-Roasted Pumpkin with Samp
Pumpkin is packed with nutrients that can boost your immune system. It’s high in Vitamin A- which strengthens your immune system and assists in fighting infections. Pumpkins have an earthy-sweet flavour, combine this with masala and you have the perfect combination.
Ingredients you’ll need
- 2 cups samp
- 1 bay leaf
- 1 tablespoon salt
- 2 tablespoons Rajah Mild Masala
- 2 tablespoons vegetable oil
- 500g pumpkin, cut into wedges (reserve the seeds)
- Salt and freshly ground black pepper
- 50g salted butter
- 50ml cream
- A handful of fresh parsley, chopped, to serve
How to prepare
- Preheat oven to 180 degrees Celsius.
- Place the samp in a bowl and add enough boiling water to cover completely.
- Allow to stand for 30 minutes. Drain the samp and place in a large pot.
- Add enough cold water to the pot to cover the samp and add the bay leaf and salt. Bring to the boil.
- Cover and simmer for 1 hour, stirring every now and then.
- After 1 hour, top up the samp with enough water to cover again and cook for a further 30 minutes.
- In the meantime, place the Rajah Mild Masala, oil, pumpkin wedges, reserved seeds and salt in a large roasting dish and toss to coat all the pumpkin.
- Place in the preheated oven and roast for 30 minutes or until golden and caramelised.
- Stir the butter and cream into the samp and season with salt and pepper.
- Serve the creamy samp topped with the roasted pumpkin, pumpkin seeds and chopped fresh parsley.
With these delicious Rajah recipes, you’ll have even more inspiration in the kitchen for your meat-free Monday’s dishes. Enjoy!