| Many people believe being vegetarian means | | | | - 2 tablespoons tomato paste |
| mealtime requires lots of money, hard-to-find | | | | - 2 tablespoons vegetarian cream cheese or |
| ingredients and too much spare time. These easy | | | | hommus |
| vegetarian meals will show you just how easy it | | | | Spread tomato paste and vegetarian cream |
| can be to eat vegetarian. | | | | cheese/hommus all over wrap. Chop vegetarian |
| Easy vegetarian meal #1: Vegetable soup | | | | hot dog into small pieces. Evenly spread hot dog |
| Ingredients | | | | pieces, baby spinach, pineapple pieces and basil |
| - ½ tin diced tomatoes | | | | over the wrap, leaving approximately 2cm strips |
| - 3 teaspoons vegetable stock | | | | at each end of the wrap. Roll the wrap tightly, |
| - ½ cup chopped mushroom | | | | using the 2cm at the end with paste on it as a |
| - ½ cup chopped celery | | | | "glue" to hold the wrap together. Cook in oven on |
| - ½ cup chopped broccoli | | | | high (approximately 200° Celsius) for 20 |
| - ½ cup chopped carrot | | | | minutes. Cut wrap into slices approximately 1.5cm |
| - ½ cup chopped potato | | | | thick. |
| - 4 cups water | | | | Easy vegetarian meal #6: Chips/wedges |
| Boil broccoli and potato until slightly soft. Combine | | | | Ingredients |
| all ingredients and simmer for 20 minutes. | | | | - 2 large potatoes |
| Easy vegetarian meal #2: Mango smoothie | | | | - 1 teaspoon vegetable stock |
| Ingredients | | | | - 1 teaspoon paprika |
| - 1 medium-sized mango | | | | - 1 tablespoon basil |
| - ¾ cup soy milk (or other choice of milk) | | | | Chop potatoes into pieces roughly the size of |
| Blend mango and soy milk until a smooth | | | | wedges or chips. Place into a rectangular |
| consistency is achieved. Ice cubes can be added. | | | | take-away container and spray with a small |
| Easy vegetarian meal #3: Mini bread pizzas | | | | amount of olive/vegetable oil. Add vegetable |
| Ingredients | | | | stock, paprika and basil to potatoes. Close lid on |
| - 4 slices of bread | | | | container and shake well enough so that flavours |
| - 4 large chopped mushrooms | | | | have spread evenly over the potatoes. Cook in |
| - 4 chopped cherry tomatoes | | | | oven on high (approximately 200° Celsius) |
| - 4 teaspoons corn kernels | | | | for 30 minutes. |
| - 8 halved olives | | | | Easy vegetarian meal #7: Vegetarian burgers |
| - 8 halved sundried tomatoes | | | | sandwiches |
| - 8 tablespoons hommus | | | | Ingredients |
| - 8 tablespoons tomato paste | | | | - 2 slices of bread |
| Spread 2 tablespoons of hommus and tomato | | | | - 1 lentil pattie |
| paste on each slice of bread. Spread 1 large | | | | - 2 slices of beetroot |
| chopped mushroom, 1 chopped cherry tomato, 1 | | | | - ¼ cup alfalfa sprouts |
| teaspoon of corn kernels, 2 halved olives and 2 | | | | - ¼ cup grated carrot |
| halved sundried tomatoes on each slice of bread. | | | | - 2 slices of tomato |
| Cook in oven on high (approximately 200° | | | | - 2 slices of cucumber |
| Celsius) for 15-20 minutes. | | | | - 2 teaspoons tomato sauce |
| Easy vegetarian meal #4: Wraps | | | | Place lentil pattie on 1 slice of bread. Add other |
| Ingredients | | | | ingredients (except tomato sauce) on top of |
| - 1 wrap (such as corn bread wrap) | | | | pattie. Spread tomato sauce over top, and place |
| - ¼ cup alfalfa sprouts | | | | second slice of bread on the sandwich. Can be |
| - ¼ cup beetroot slices | | | | cooked in oven on high (approximately 200° |
| - ¼ cup grated carrot | | | | Celsius) for 15-20 minutes (optional). |
| - ¼ cup tomato slices | | | | Easy vegetarian meal #8: Spinach and tofu salad |
| - ¼ cup cucumber slices | | | | Ingredients |
| - ¼ cup soft tofu (optional) | | | | - 2 cups baby spinach |
| - 2 teaspoons vegetarian mayonnaise | | | | - ½ cup firm cooked tofu |
| Place all ingredients (except mayonnaise) on wrap | | | | - ½ cup grated carrot |
| in a small strip. Pour mayonnaise over ingredients. | | | | - 2 teaspoons sesame seeds |
| Roll the wrap up firmly. | | | | - 2 teaspoons lemon juice (or dressing of choice) |
| Easy vegetarian meal #5: Snack pinwheels | | | | Place baby spinach in a bowl. Add sesame seeds |
| Ingredients | | | | and mix well to ensure seeds have spread evenly |
| - 1 wrap (such as corn bread wrap) | | | | among the baby spinach leaves. Add grated |
| - 1 vegetarian hot dog | | | | carrot, tofu and lemon juice (or other dressing) |
| - ½ cup baby spinach | | | | and mix again. Refrigerate (spinach salad should be |
| - ½ cup pineapple pieces | | | | served cold). |
| - 1 teaspoon basil | | | | |