Looking to reduce your meat intake but still eat delicious food? Or maybe you’re a full-time vegetarian and you’re on the hunt for new foods. Healthista brings you our new meat free Monday recipe series
This week we bring you a recipe that can be quickly assembled at work with the help of Rachel Maylor’s recipe book, Made in the Office: Tasty And Hasty Meals With Just a Kettle, Toaster & Microwave (Frances Lincoln, £12.99). This amazing book is packed with easy-to-make recipes that take delicious. And we know that giving up meat can be hard. But even reducing your meat intake rather than totally cutting the stuff out entirely can be beneficial not only to the planet but also to your health. So that’s why we’ve picked out our favourite meat-free meals from this clever little cookbook which uses only a kettle, microwave and toaster to make your food.
This delicious and quick-to-make tabbouleh is the epitome of mouth-watering veggie goodness.
¼ mug bulgur wheat
½ vegetable stock cube
1 mug boiling water
salt and pepper
1 large bunch of parsley
1 large bunch of mint
a handful of cherry tomatoes,
2 tbsp chickpeas
a squeeze of lemon juice
1 tbsp olive oil
2 tbsp pomegranate seeds
1 tbsp natural yoghurt
Canned chickpeas can be stored in the fridge for up to two days after opening – use any leftover chickpeas for the Spiced Bulgur Wheat Salad. If you have a freezer at work, freeze your herbs for future use, too – just run them under warm water to defrost.
First, boil the kettle. Using a sieve, rinse the bulgur wheat in cold water to remove any starchy residue and then pour it into a microwaveable bowl. In a mug, crush half a stock cube with
the back of a fork and fill the mug with boiling water, stirring to dissolve the stock. Pour the stock into the bowl with the bulgur wheat and add a pinch of salt and pepper.
Cover with a plate and microwave on high for four minutes. Gather the mint and parsley into a large bunch and strip the leaves from the stalks. Dice the leaves and tip them into a bowl along with the tomatoes. Take the bulgur wheat out of the microwave and give it a stir. Set aside for a couple of minutes. Using a sieve, drain the chickpeas from their can and rinse them in cold water. Add two heaped tablespoons of chickpeas to the herbs
Add two heaped tablespoons of chickpeas to the herbs and tomatoes and store the rest in the fridge in a plastic box. Squeeze the lemon juice into the bowl and add the olive oil and a
pinch of salt and pepper.
Drain any excess water from the bulgur wheat, add it to the bowl of herbs and tomatoes and mix everything together. Garnish with the pomegranate seeds and a big dollop of yoghurt.
For tasty and easy-to-make meals that are perfect to be made up in the office read Made in the Office: Tasty And Hasty Meals With Just a Kettle, Toaster & Microwave. Rachel Maylor proves that we don’t need a fully equipped kitchen to knock up poached egg on toast and that we don’t even need to prep our food the night before.
Available to buy here (Frances Lincoln, £12.99)
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