As a vego, here are my staples...
nachos/haystacks, satay and rice, summer vegetables pasta
Red kidney bean sauce
Fry onion in a pan
add garlic
add a teaspoon of crushed chilis
add a large tin of red kidney beans
add a couple of large jars of pasta sauce (I like Dolmio's Farmhouse Vegetables or Three Brother's mushroom)
add chili sauce to taste
add dried basil to taste (I keep adding 'til the sauce starts to turn green
)
Simmer until cooked (taste it, you will know when it's cooked but it varies from person to person)
Nachos
serve of corn chips on a plate
cover with Red kidney bean sauce
grated cheese...
(optional) sour cream or greek style yoghurt (low fat if you are watching your fat intake)
Haystacks
finely dice tomato
grate some carrot
shred some lettuce
make your nachos as above
sprinkle over the tomato, grated carrot and pile on the lettuce
(optional) sour cream or greek style yoghurt (low fat if you are watching your fat intake)
Satay and rice
I take some peanut butter, commercial satay sauce and coconut milk and make my satay sauce before I start. Just shake it all up in a jar.
so, mix 3 or 4 tablespoons of peanut butter, a small tin of coconut milk and a jar of commercial satay sauce together
(optional) fry some mock duck in a pan
add a small tin of chick peas (just fry them up with some garlic if you are skipping the mock duck
(optional) add your favorite tofu
pour in the satay sauce
simmer until the satay sauce is hot all the way through
turn your stove to Peirce until the sauce is boiling furiously
add a small packet of Birds eye frozen veg (with sugar snap peas, broccoli, cauliflower and carrot) or any other small pack of frozen veggies.
when the veggies are almost cooked:
add a small can of sliced water chestnuts and a small can of bamboo shoots
heat through
serve with cooked rice
Summer vegetables pasta
Take 2 bottles of commercial pasta sauce (Dolmio, Three Brothers etc)
Pour half of each into a saucepan, add garlic, bring to a simmer
While the sauce is simmering, boil your pasta
about halfway through the pasta boiling, steam a packet of Birds eye frozen veg (with sugar snap peas, broccoli, cauliflower and carrot) or any other small pack of frozen veggies.
When the pasta is cooked, drain it.
Serve pasta on a plate. Pour over the hot pasta sauce. Spoon the veggies over the pasta sauce. Pour over a bit more pasta sauce until the veggies are about half covered. Grated cheese.
(optional) sour cream or greek style yoghurt (low fat if you are watching your fat intake)
These all take roughly 15 mins except the rice which takes about 1/2 hour.
Enjoy!