Discover Great Veg has shared three tasty mid-week meal ideas for anyone giving Veganuary a try. Each recipe is simple and speedy to prepare and uses the super green, cavolo nero.
Versatile, delicious and ready in moments, cavolo nero is a must-have for any plant-based kitchen and a handful can be added to almost all of your favourite dinner recipes.
The green is also brimming with health benefits, which is so important at this time of year. It is a good source of vitamins A and C which help the immune system function normally, lutein which can help with eye health, and vitamin K which helps to maintain normal bones. It is also a source of fibre and calcium, and contains manganese, copper and iron.
So why not pick up a bag of cavolo nero this Veganuary and enjoy in one of these three delicious recipes from Discover Great Veg?
Veganuary Recipes – Falafel with Tomato & Cavolo Nero Sauce
- Prep: 15 minutes
- Cook: 20 minutes
- Serves: 4
- Skill Level: Easy
- 200g pack shredded Cavolo Nero
- 2 tbsp olive oil
- 1 large onion, finely chopped
- 1 tsp ground cumin
- 1 tsp ground coriander
- 400g can chick peas, drained
- 2 tbsp plain flour
- 2 x 400g cans chopped tomatoes
- 300ml vegetable stock
- To serve: cooked couscous
Method
- Cook the cavolo nero in a large saucepan of boiling water for 3 minutes, drain. Reserve the saucepan.
- Meanwhile, heat half the oil in a large frying pan and fry the onion for 4-5 minutes until golden, tip half into the saucepan and set aside.
- Add the spices to the onion in the frying pan and cook for 1 minute.
- Transfer to the bowl of a food processor with the chick peas, 50g cooked cavolo nero and the flour.
- Season and blitz to give a coarse paste.
- Divide into 12 balls with damp hands and flatten slightly.
- Add the chopped tomatoes and stock to the saucepan, bring to the boil and simmer for 10 minutes until thickened.
- Stir in the remaining cavolo nero and cook for a further 3 minutes, season.
- Heat remaining oil in the empty frying pan and fry the falafels for 3 minutes each side or until golden.
- Serve the falafels with the tomato sauce and couscous.
Cooking tips: Great served with pasta instead of couscous. Try adding chilli flakes to the falafels for an extra kick. For a gluten free version use gluten free vegetable stock.
Veganuary Recipes – Ginger Harissa Roasted Vegetable Pilaf
- Prep: 15 minutes
- Cook: 30 minutes
- Serves: 4
- Skill Level: Easy
- 2 parsnips, diced
- 2 carrots, diced
- 1 onion, diced
- 2 tbsp olive oil
- 5cm piece root ginger, grated
- 1 tbsp harissa paste
- 200g pack sliced Cavolo Nero
- 250g pouch super seeds with quinoa & chia
- 200g brown basmati rice
- Juice 1 lime
Method
- Preheat the oven to 200°C, gas mark 6.
- Place the parsnips, carrot and onion on a large baking tray and toss with 1 tbsp oil, ginger and harissa, season and roast for 20 minutes. Add the cavolo nero, the seeds mix and toss in the remaining oil, roast for a further 10 minutes.
- Meanwhile, cook the rice in boiling water for 20-25 minutes until tender and drain well.
- Stir the rice into the vegetable mixture with the lime juice, season and serve.
Cooking tips: Great to use up leftover cooked rice.
Veganuary Recipes – Vegetable Chilli with Spicy Cavolo Nero Crisps
Prep: 10 minutes
- Cook: 20 minutes
- Serves: 4
- Skill Level: Easy
- 250g bag cavolo nero
- 2 tbsp chilli oil
- 1 red pepper, diced
- 1 tsp mild chilli powder
- 400g can kidney beans, drained and rinsed
- 400g can chopped tomatoes
- 1 tbsp tomato puree
- 1 vegetable stock cube
- Cooked rice to serve
Method
- Preheat the oven to 200°C, gas mark 6.
- Place 100g cavolo nero in a large bowl, removing any thick stalks, toss in 1 tbsp oil and season. Spread out onto a large baking tray and bake for 10-12 minutes until crispy but not too browned.
- Meanwhile, heat the remaining oil in a large frying pan and fry the onion and pepper for 4-5 minutes. Add the chilli powder and cook for 1 minute. Stir in the kidney beans, tomatoes, tomato puree and stock cube. Add 150ml water and bring to the boil. Simmer, covered for 10 minutes.
- Stir in the remaining cavolo nero and cook for a further 5 minutes, covered then season.
- Top with the cavolo nero crisps and serve with cooked rice.
Cooking tips: Add minced beef or turkey to the chilli for a non-vegetarian option or use hot chilli powder for a spicy kick.