A meat free week 21 meat free & veggie-full recipes for you and your family

A meat free week 21 meat free & veggie-full recipes for you and your family
a meat free week
                       21 meat free & veggie-full
                   recipes for you and your family

1   A Meat Free Week
A meat free week 21 meat free & veggie-full recipes for you and your family
why go meat free for a week?
       This booklet isn’t about converting anyone to vegetarianism - most of us at

       Sustainable Table are mindful meat eaters, in fact. Meat Free Week is about asking

       people to think about how much meat they eat, to respect the hard work and

       resources that go into producing it, and to eat it a little less often but pay more for

       it, so that we may reduce pressure on the industry and help stop intensive farming.

       Eating less meat is also better for our own health.

       Embrace a new way of eating for one week. After that, we hope you develop a new

       relationship with meat, one that helps to support a fairer food system for all:


       2.   BUY LOCAL

       3.   BUY ETHICAL.

2   A Meat Free Week
A meat free week 21 meat free & veggie-full recipes for you and your family

3   A Meat Free Week
A meat free week 21 meat free & veggie-full recipes for you and your family
zucchini patties
                                                                                              Giulia Scuruchi, Seasonal Regional,

                                                                                              Serves 4

    2-3 medium zucchini, grated
    salt, to taste
    ½ cup self raising flour
    ½ cup plain flour
    2 free range or organic eggs
    ½ cup water
    1 cup cheese, grated
    ½ onion, diced
    1tbsp basil, chopped 1 red chilli, finely chopped
    2tbsp fresh mint
    2tbsp fresh basil
    oil for frying

    Serving suggestion (optional):
    fresh lemon wedges
    tzatziki or aioli
    fresh salad of choice

    Salt the grated zucchini and let stand for about 30 minutes.

    Rinse the zucchini, then place in a muslin bag or wrap in a towel and squeeze to remove excess liquid. Discard the liquid.
    In a large bowl, combine all ingredients to create a pancake-style batter. Form patties with one tablespoon of mixture
    each. Fry in hot oil, cooking on each side until golden brown.

    Serve with fresh lemon, tzatziki or aioli and a fresh salad of choice.

4   A Meat Free Week
A meat free week 21 meat free & veggie-full recipes for you and your family
INDIAN SPICED POTATOES WITH FRIED EGG                                           Bill Granger via meatfreeweek.com

                                                                                    Recipe and image taken from Easy
                                                                                    by Bill Granger, published by
                                                                                    HarperCollins, RRP $49.99.

                                                                                    Serves 4

    800g desiree potatoes, peeled and cut into 1cm dice
    125ml (½ cup) light flavoured oil
    1 teaspoon black mustard seeds
    2 garlic cloves, finely chopped
    1 tablespoon finely chopped ginger
    1 tablespoon medium-hot curry powder
    ½ teaspoon turmeric
    25g unsalted butter
    6 spring onions, trimmed and finely sliced
    1 long green chilli, finely diced (deseeded, if liked)
    ½ teaspoon flaked sea salt
    4 large free range or organic eggs
    small handful curry leaves

    Bring a large saucepan of salted water to the boil over high heat. Add the potato, reduce to a simmer and cook for 13
    minutes, or until just tender. Drain in a colander and leave to cool for a few minutes.

    Place a non-stick frying pan over medium–high heat. Heat 2 tablespoons of the oil, sprinkle the mustard seeds into the
    pan and cook for a few seconds, or until just beginning to pop. Add the garlic, ginger, curry powder and turmeric and
    cook for 30 seconds, stirring constantly.

    Drop the butter into the pan and as soon as it has melted, add another tablespoon of oil and the potatoes. Fry for 5
    minutes, turning often. Scatter the spring onion, chilli and salt over the potatoes and toss together for a minute more.
    Season to taste and divide the potatoes between four warm plates.

    In a clean large non-stick frying pan, add another tablespoon of oil and place over medium–high heat. Once hot, fry the
    eggs for 2–3 minutes until cooked. Meanwhile, fry the curry leaves in the remaining oil over medium–high heat for 2
    minutes, until dark and glossy. Drain on paper towel. Place the fried eggs on top of the potatoes and scatter with the
    curry leaves.

5   A Meat Free Week
A meat free week 21 meat free & veggie-full recipes for you and your family
                                                                                     Teresa Cutter via thehealthychef.com

                                                                                     Makes 6 pancakes

    100 g (1 cup) ground almonds
    1 tablespoon ground linseed (flaxseed)
    1/2 teaspoon gluten free baking powder
    1 teaspoon ground cinnamon
    250 g – 2 ripe bananas, smashed
    2 free range eggs
    125 g blueberries (optional)

    Combine smashed banana and eggs. Add almond meal, linseed, baking powder and cinnamon.
    Fold in blueberries if using. Rest for 5 minutes.

    Heat a pan over a low heat and add a little olive oil. Spoon pancake batter into rounds onto the pan and flatten slightly
    with the back of your spoon. Cook over a very low heat. Take your time and don’t rush. Flip over and finish cooking.

    Serve and enjoy alone or with a little honey and natural yoghurt.

6   A Meat Free Week
A meat free week 21 meat free & veggie-full recipes for you and your family
Apple & cinnamon porridge
                                                                                     Teresa Cutter via thehealthychef.com

                                                                                     Serves 1

                                                                                     Gluten free

    1 cup almond milk ( or your choice of preferred milk such as dairy, coconut, soy, rice)
    1 apple grated
    2 heaped tablespoons LSA (linseed, sunflower seed and almonds ground up)
    pinch cinnamon + a little vanilla
    Fresh fruit to serve – optional…I love banana and blueberry

    Combine the almond milk, LSA and apple into a small pot. Add vanilla and cinnamon.

    Cook porridge over a low heat for a few minutes until heated through and thickened. I sometimes add more fresh fruit
    like banana.

    Serve in a large bowl and top extra fresh fruit. I like mine with blueberries, banana flaked almonds and extra almond
    milk and a little honey.

7   A Meat Free Week
A meat free week 21 meat free & veggie-full recipes for you and your family
sugar free sweet potato &
    blueberry muffins
                                                                                    Lesh Karan via themindfulfoodie.com

                                                                                    Makes 10 muffins

                                                                                    Gluten free

    11/4 cup sweet potato mash
    2 tbsp natural yoghurt
    1/4 cup (60 ml) melted coconut oil or macadamia nut oil
    3 eggs
    11/2 cups (172g) almond meal
    1 tbsp chia seeds
    1 tbsp coconut flour (or 2 tbsp brown rice flour)
    11/2 tsp gluten-free baking powder
    1 tsp cinnamon
    1/2 heaped cup blueberries, frozen or fresh
    desiccated coconut to sprinkle on top (optional)

    Preheat oven to 180C. Line a 1/3-cup capacity, 12-hole muffin tray — you will need only 10 holes.

    In a bowl or food processor, mix together the sweet potato mash, yoghurt, oil and eggs. In a separate bowl, combine the
    cinnamon, baking powder, chia seeds, flour and almond meal.

    Combine the wet with the dry mix. Fold in the blueberries. Spoon mixture into lined holes. Sprinkle with desiccated
    coconut (optional).

    Bake for 20–25 minutes, or until a cake skewer comes out clean.

    Cool in tray for 5 minutes then turn out muffins onto a wire rack. Allow to cool completely before devouring.
    Store any left overs in an airtight container in the fridge.

8   A Meat Free Week
A meat free week 21 meat free & veggie-full recipes for you and your family
                                                                             Maria Hannaford via econest.blogspot.com.au

                                                                             Serves 1 - 2

    2 cups full-fat unhomogenised organic milk OR almond or other nut milk
    1 heaped tbsp coconut butter, melted
    1-2 tbsp raw cacao powder
    1 tspn ground wattleseed, or to taste

    Blend and serve!

    image via bluemountainsjournal

9   A Meat Free Week
A meat free week 21 meat free & veggie-full recipes for you and your family
Avocado & Kale Smoothie
                                                                    Kiran Tarun via kirantarun.com

                                                                    Serves 1 - 2

     2 tbsp flax seeds
     2 heaping cups of kale leaves
     1 large banana, peeled & sliced
     1 avocado, peeled & cubed
     1.5 cup of almond milk
     1/2 tbsp cinnamon powder
     for garnish: chia seeds

     Dump everything into your blend and whirl away until smooth!

10   A Meat Free Week

11   A Meat Free Week
roast beetroot, chèvre &
     hazelnut salad
                                                                                                 David Batt, Seasonal Regional,

                                                                                                 Serves 4

     2 large beetroots
     ½ pumpkin
     rice oil to drizzle
     salt, to taste
     pepper, to taste
     ½ red cabbage
     3 generous handfuls of rocket
     100g roasted hazelnut kernels (we use Mt Buffalo)
     100g chèvre (goat’s milk cheese)

     For the dressing:
     2tbsp pomegranate molasses (from specialty stores)
     4tbsp olive oil
     salt, to taste
     pepper, to taste

     Pre-heat the oven to 180°C. Cut the pumpkin and beetroot into large cubes and roast (in separate trays to avoid colour
     leaching) with rice oil, salt and pepper until cooked through (about an hour). Allow to cool.

     Meanwhile, finely slice the cabbage and place in a salad bowl. Add the rocket for colour.

     Make the dressing by mixing the pomegranate molasses with olive oil and seasoning to taste.

     Add the roasted beetroot, pumpkin and hazelnuts to the salad bowl. pour over the dressing and toss to coat, then
     scatter the chèvre.

12   A Meat Free Week
                                                                                             Angela Gioffre, The Sustainable
                                                                                             Table, sustainabletable.org.au

                                                                                             Serves 4

     1½ cups dried brown or green lentils, rinsed and cooked until tender
     1 small red onion, thinly sliced
     1 cucumber, halved and sliced
     2 tomatoes, chopped
     ½ cup mint leaves, shredded
     1½ tbsp lemon juice
     2 tbsp extra virgin olive oil
     250g block haloumi cheese
     flour, for dusting haloumi
     fresh chilli (optional)
     sea salt and cracked black pepper

     Combine cooked lentils, onion, cucumber, tomatoes, mint, lemon juice and 1 tablespoon of oil in a bowl. Season with
     salt, pepper and fresh chilli (optional), then toss to combine.

     Cut the haloumi lengthways into 8 slices. Pat dry with paper towel. Dust lightly with flour and shake off excess.

     Heat remaining oil in a non-stick frying pan over medium heat. Cook the haloumi, in batches, for 2 minutes each side, or
     until golden.

     Drain the haloumi on paper towel. Serve the lentil salad topped with warm haloumi.

     If you like it more lemony you can add extra lemon juice.

     Seasonal variation: During winter you can replace the cucumber and tomatoes with a root vegetable such as roasted
     pumpkin and some spinach leaves.

13   A Meat Free Week
Garlicky White Bean & Kale Stew
                                                                                           Sarah Britton, mynewroots.org

                                                                                           Serves 3 - 4

     Knob of coconut oil or ghee
     2 medium onions
     6 cloves garlic
     1 teaspoon smoked paprika (optional, but really delicious)
     5 bay leaves
     Pinch chilli flakes
     Sea salt
     Cracked black pepper
     2- 2 ½ cups cooked white beans (lima, butter, navy, cannelini…)
     2 cups packed shredded kale leaves
     3 -4 organic whole tomatoes, chopped
     Cold-pressed olive oil to garnish

     Heat a knob of oil in a large stockpot. Slice onions and add to the pot with a couple pinches sea salt, chilli, bay leaves and
     paprika. Cook for a few minutes until the onions have softened, then add sliced garlic. If the pot becomes dry, add a little
     water or stock.

     Add all other ingredients, bring to a boil, season to taste, and serve with a drizzle of olive oil. If you are going to let it
     simmer for a while, add the kale about 5-10 minutes before serving so that it retains more of its nutritional value.

14   A Meat Free Week
                                                                                               Via vegiehead.com

                                                                                               Serves 2

     Juice of 1 lemon
     Juice of 1 lime
     1/4 cup nama shoyu
     1/4 cup rice wine vinegar
     1/4 cup sesame oil
     2 tsp agave syrup
     1/4 tsp ground star anise
     1 cup purified water
     1/4 clove minced garlic
     Small handful of Vietnamese mint, diced thinly
     1 large zucchini, spiralized
     1 carrot spiralized
     1/2 cup fresh coriander
     1/2 cup fresh bean sprouts
     1/2 cup broccoli florets

     Blend lemon, lime, nama shoyu, rice wine vinegar, sesame oil, agave, star anise, water and garlic together.

     If you have a Thermomix, heat to 37C, or use warm water in place of the purified water.

     Place the zucchini, carrot and broccoli in a bowl.

     Pour the broth on top and garnish with coriander and bean sprouts.

     This tastes better if let to sit at room temperature for an hour.

15   A Meat Free Week
baked quinoa risotto
                                                                                    Lesh Karan via themindfulfoodie.com

                                                                                    Serves 3 - 4

     1 cup quinoa, thoroughly washed (at least 5 times)
     3 tbsp olive oil
     1 celery stalks finely diced
     1 red onion, finely diced
     4 cloves garlic, finely diced
     1/2 tsp chilli flakes, or to taste
     A handful of fresh herbs, like thyme and rosemary or 1 tsp dried thyme
     1/2 small sweet potato, about 150 g (1 cup), diced into small cubes
     8 medium mushrooms, diced
     1 cup sprouted mung beans (or use 1 cup of any cooked legumes, like chickpeas and kidney beans)
     3 cups homemade vegetable stock
     1 large broccoli head (3 cups, including stems)
     sea salt, to taste

     Preheat oven to 150C fan-forced (170C conventional). In a large pot (that is also oven-proof and has a lid) heat 2 table-
     spoons of the olive oil over medium heat. Sweat the celery for about 5 minutes then add the onions, chilli, garlic and
     herbs. Sweat for another 5 minutes, stirring continuously.

     Next, add the sweet potatoes and sauté for another 3–5 minutes before stirring in the mushrooms, quinoa and legumes.
     Season with salt and add stock. Put the lid on and pop the pot into the oven. Bake for 15 minutes, then remove and stir
     in the broccoli. Place the lid back on and bake for another 15 minutes. Then check whether the sweet potato has cooked
     through. If not, bake for a few more minutes.

     Stir in the remaining tablespoon of olive oil and season to your taste. I also like to squeeze in some lemon juice.

16   A Meat Free Week
herby potato tortilla
                                                                                          Maria Hannaford via econest.blogspot.com.au

                                                                                          Serves 4

     4 medium sized floury organic potatoes, peeled and quartered lengthways
     6 free range or organic eggs, beaten
     handful or two fresh thyme leaves
     olive oil

     serving suggestion: fresh tomato, cucumber and basil salad.

     Pass the quartered potatoes through a food processor so they come out in little thin slices. Lay them out on a towel and
     pat the slices dry. Season the slices with salt.

     Heat olive oil in a deep pan over a low heat and add the potatoes. Gently fry until soft, stirring occasionally to make sure
     they don’t burn. You want them soft, not necessarily browned. Once cooked, pop the potatoes in a colander to drain off
     excess oil. Drain the pan of excess oil.

     Add the thyme leaves and the cooked potatoes to the beaten eggs. Check the seasoning and add more salt if needed.

     Pop the pan back over a moderate heat and pour in the herby eggy potato mixture. Shake the pan occasionally to pre-
     vent the tortilla from sticking. Fry until the bottom of the tortilla has set, then turn over. To turn over, place a flat plate
     over the frying pan and quickly turn over. Then gently slide the tortilla back into the frying pan. Continue cooking and
     shaking the pan occasionally to prevent sticking.

     Once the tortilla has set, slide it out of the pan and onto a nice serving plate (or eat straight out the pan like we do).

     Serve it with a fresh tomato, cucumber and basil salad dressed with plenty of olive oil, apple cider vinegar and a little

17   A Meat Free Week
                                                                                                   Via dormroomdinner.com

                                                                                                   Serves 2 - 4

     1 large eggplant, sliced into half inch rounds
     2 tablespoon olive oil, plus more for sautéing
     1/2 cup plain yogurt (preferably Greek style)
     1 teaspoon lemon zest
     juice of half a lemon
     1/2 teaspoon chili flakes
     1 tablespoon sesame seeds
     1 medium zucchini, thinly sliced
     1/2 red onion, thinly sliced
     1 tablespoon chopped Italian parsley
     salt and pepper

     Heat a large sauté pan over medium-high heat. Add a thick layer (1/8 inch) of olive oil and let heat. Add as many egg-
     plant slices as will fit in a single layer and season with salt and pepper. Cook for about 5 minutes, until lightly browned,
     and then flip and cook another few minutes until cooked through. As the eggplant cooks, it will soak up a lot of the oil.
     Add more oil as necessary to ensure the eggplant does not brown. Remove the eggplant to a plate covered with a paper
     towel. Repeat with the remaining eggplant.

     To make the yogurt dressing, in a medium bowl mix together the yogurt, lemon zest, lemon juice, chili flakes, 2 table-
     spoons of the olive oil and salt and pepper. Taste and adjust the seasonings to your liking.

     Heat a small sauté pan on medium heat. Add the sesame seeds to the dry pan and toast, tossing frequently, until lightly
     browned and fragrant, about 2 minutes.

     Spread out the eggplant on a large plate or platter. Top with the slices of raw zucchini and onion. Drizzle on the dressing,
     and top with sesame seeds and parsley. Serve at once.

     Mix and match that with a side of some quartered avocado, homemade hummus, fresh greens, a little feta and a piece
     of toasted bread.

18   A Meat Free Week

19   A Meat Free Week
Sweet Potato Vichyssoise
                                                                                       Sarah Britton, mynewroots.org

                                                                                       Serves 4 - 6

     3 leeks
     5 cloves garlic
     4 medium sweet potatoes
     6 cups vegetable broth
     1 cup cooked white beans (cannellini, navy, butter…)
     knob of coconut oil, ghee (clarified butter), or butter
     1 tbsp olive oil
     juice of 1 lemon
     1 tsp sea salt
     2 tsp turmeric (optional)
     cayenne pepper to taste

     Prepare leeks by removing the very tip of the root, and the tough, dark green parts at the very top (keep these for stock).
     Chop leeks, then swirl them around in a large bowl of water to remove any dirt (due to how they grow, leeks can have a
     little grit between their layers).

     In a large stock pot, heat a knob of coconut oil or butter, add turmeric, cayenne and leeks with a teaspoon of sea salt. Stir
     to coat and let cook on medium heat for five minutes or so, until leeks have softened. Mince garlic and add to the pot.

     Scrub the sweet potatoes, and chop them into rough cubes (leave the skin on!). Add them to the pot, stir and cook for a
     few minutes. Add broth and beans. Bring a boil, reduce to simmer and cook until sweet potatoes are soft, about 15 – 20

     Using a regular blender or stick blender puree the soup until totally creamy. Add olive oil and lemon juice, plus salt to
     taste if necessary, blend once more and serve.

20   A Meat Free Week
Okonomiyaki, Japanese Pancake
                                                                                                Hayley Morris, The Sustainable Table,

                                                                                                Serves 4

     4 free range or organic eggs
     ¾ cup flour
     ½ cup water
     1 potato, grated
     3 green cabbage leaves, finely chopped
     3 spring onions or 1 leek, sliced
     2 tbsp cooking oil

     Optional extras:
     tofu, thinly sliced
     cheese, grated
     any other vegetables that are in season
     okonomiyaki sauce
     whole egg mayonnaise

     Beat eggs in a large bowl, mix in flour, water and grated potato. This batter should be of a similar consistency to pancake
     batter. Add more flour and water if needed.

     Mix in remaining vegetables and grated cheese (optional).

     Heat oil in a large frying pan over medium heat, spoon in the mixture, making a pancake shape about 2-3 cm thick. Cook
     both sides until golden and cooked through.

     Serve with the okonomiyaki sauce and Japanese mayonnaise.

     If using tofu:
     Complete steps 1 and 2 then spoon half of the mixture into a frying pan so it is about 1-2 cm thick. Cook pancake for a
     couple of minutes until the mixture starts to harden. Lay pieces of tofu on the top of the pancake, then spoon the rest of
     the mixture on top of the tofu. Continue with steps 3 and 4.

21   A Meat Free Week
Ripe Mango Curry
                                                                                                  Lakshmi Venugopal, The Sustainable Table,

                                                                                                  Serves 2

     1 ripe mango, cut into medium sized pieces
     ¼ tbsp cumin powder
     ¼ tsp turmeric powder
     1 tsp chilli powder
     1 cup frozen coconut, grated
     4 tbsp yoghurt
     2-3 small green chillies*
     3 dried red chillies
     2 tsp mustard seeds
     4-5 curry leaves
     3 tsp oil
     pinch of salt
     rice and pappadums, to serve

     *for a hotter/spicier dish keep the chilli seeds

     Boil the mango pieces along with the cumin, turmeric, chilli powder and salt, with approximately ½ cup of water, until
     mangoes are well cooked (about 15 minutes).

     Grind the grated coconut, yoghurt and green chillies together in a mortar and pestle. Mix it in well with the mangoes.

     In a frying pan, heat the oil, add the dried red chillies, mustard seeds and curry leaves.

     Once the mustard seeds start to splutter, add the mango mixture to the pan and simmer for about 30 seconds.

     Serve with rice and pappadums.

22   A Meat Free Week
roasted cucumber, quinoa,
     freekah & herbs
                                                                                     Matt Wilkinson, Pope Joan & Bishop of Ostia,
                                                                                     Seasonal Regional, sustainabletable.org.au

                                                                                     Serves 4

     3 large, Lebanese (short) cucumbers, peeled, seeds removed, quartered and cut into 3cm pieces
     20g fine sea salt
     50ml olive oil
     1½ cups cooked quinoa (cook according to packet instructions)
     ½ cup cooked freekah (cook according to packet instructions)
     ¼ red onion, thinly sliced
     3 tbsp organic raw almonds, chopped
     3 tbsp sultanas
     3 tbsp sunflower seeds
     1 lemon, juiced
     75 ml extra virgin olive oil
     1 tbsp flat-leaf parsley, chopped
     ½ cup watercress, leaves picked
     sea salt, to taste
     black pepper, freshly ground
     200g natural yoghurt
     2 tbsp fresh mint

     Place the cucumber on a tray lined with paper towel and sprinkle liberally with salt. Leave to stand for 3 minutes, then
     rinse and pat dry with some more paper towel. This is to draw out the moisture of the cucumber so as to not make your
     salad soggy. Heat a large frying pan over high heat. Add the olive oil and cucumber and fry for about 4 minutes or until
     the cucumber is golden brown.

     Place in your presentation bowl. Add the remaining ingredients into the bowl, except the yoghurt and reserve a little
     of the herbs. Gently toss together and check the seasoning. To finish, spoon the yoghurt over the top in small dollops.
     Sprinkle with the reserved herbs.

23   A Meat Free Week
Asparagus fritters with pea, mint
     & buffalo mozzarella salad
                                                                                           Adam D’Sylva, CODA, Seasonal regional,

                                                                                           Serves 4

      Fritter mix:                                                 Salad mix:
      1 medium leek, diced                                         12 asparagus spears, cleaned and
      1 garlic clove, crushed                                      cut into bite-sized pieces
      ½tbsp butter (plus 60g)                                      ½ cup fresh peas, blanched
      125ml milk                                                   1 large ball buffa lo mozzarella
      125ml water                                                  (we use Shaw River Buffa lo)
      125g plain flour                                             handful of garden mint
      3 free range or organic eggs                                 splash of sherry vinegar
      (approximately)                                              extra virgin olive oil
      5 asparagus spears, shaved with a                            1 lemon, zest only
      peeler and chopped into 2cm pieces                           salt, to taste
      125g soft goat’s cheese                                      pepper, to taste
      vegetable oil for deep frying

     Saute the leek and garlic with ½ tablespoon of butter in a saucepan. Add milk, water and remaining butter. Bring to a
     simmer. Add the flour and cook out until the mixture comes away from the side of pot.

     Cool the mixture, then gradually add the eggs one at a time until you have a very thick glossy batter (it may not take
     them all). Add shaved and chopped asparagus and goat’s cheese and mix well.

     Form the fritters by making quenelles (egg shapes) using two teaspoons, and deep fry until golden brown. Drain on
     paper towel.

     To serve, place the asparagus, peas, mozzarella and fritters on plates, garnish with mint and season with the vinegar,
     olive oil, lemon zest, salt and pepper.

24   A Meat Free Week
                                                                                    By Maggie Beer via meatfreeweek.com

                                                                                    Photo by Tony Lewis

                                                                                    Serves 4

     500g tagliatelle pasta
     6 tbspn almond flakes
     2 large or 3 small avocado chopped
     2 tbspn Verjuice
     1/3 cup Extra Virgin Olive Oil
     2 tspn ginger finely chopped, almost to a mince
     To taste salt flakes
     ½ cup coriander leaves
     ½ cup parmigiano-reggiano shaved
     To taste freshly ground black pepper

     Preheat oven to 220C. Bring a large saucepan of water to the boil. Pasta can be cooked beforehand and then warmed up
     in the microwave.

     Place almonds on a flat tray and roast them. This won’t take long so keep an eye on them. Remove from the oven when
     ready, after approximately 5 minutes, or when golden brown.

     Place the chopped avocado into a bowl and drizzle with Verjuice.

     Into a separate large bowl, place the warmed pasta with the Extra Virgin Olive Oil and minced ginger and toss through.
     Add some sea salt and 3/4 of the roasted almonds, toss.

     Add the coriander and the rest of the roasted almonds and toss.

     Finally add the avocado, serve with some freshly ground black pepper and sea salt to taste, a squeeze of lemon juice and
     the shaved parmigiano to finish.

25   A Meat Free Week
Agedashi Dofu
                                                                                        Lauren Burns, via sustainabletable.org.au

                                                                                        Serves 4

     375 g medium–soft fresh tofu
     cornflour or potato flour or plain flour, for dusting (cornflour or potato flour will puff up the crust more than plain flour)
     60–120 ml vegetable oil or grapeseed oil, for frying
     2 x 10 g sachets vegetarian dashi
     1 litre water
     4 tablespoons mirin
     4 tablespoons tamari
     1 tablespoon freshly grated daikon radish
     4 cm piece fresh ginger, grated
     2 spring onions, finely chopped

     Wrap the tofu in paper towel or a clean tea towel to absorb any moisture, then cut into 3–4 cm cubes and dust with
     flour. Heat the oil in a frying pan until hot, then fry the tofu over a high heat for 2–3 minutes each side until light and
     golden. The cubes should look like they are about to burst. Drain on paper towel.

     To make the broth, combine the dashi and water in a saucepan. Add the mirin and tamari and heat gently until hot but
     not boiling.

     Pour broth equally into each serving bowl. Divide the tofu among the bowls, then top with daikon and ginger. Garnish
     with spring onion to serve.

26   A Meat Free Week
Hungry for more?
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     organisation that empowers people to use their shopping dollar
     to vote for a food system that is fair, humane, healthy and
     good for the environment. With up to 60% of our personal eco-
     footprint embodied in the food that we buy, there is no better
     place to start.

     To learn more about our food system and what you can do, visit

     Follow us on twitter @SustainTable

     Like us on facebook /TheSustainableTable

     Buy our books Seasonal Regional and The Sustainable Table.

     Supporting Meat Free Week meatfreeweek.com.

27    A Meat Free Week
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