3 meat-free and mind-boosting meals!


As a student I understand first-hand we all want cheap, easy food that will fill our bellies but also provide the necessary nutrition.

I’ve put together 3 meat-free recipes that are great for you, your pocket, and the planet! Win-win!

Why is it important we reduce our meat consumption?

There are many environmental problems associated with meat production. These include deforestation, species loss, displacement of indigenous communities, rainforest fires and release of greenhouse gases.

Believe it or not, it’s also not the most efficient way to feed the planet – if everyone switched to a plant-based diet we’d need 75% less farmland than we use today!

As you can see the meat-industry is a major concern, but if you’re a big meat-eater, going ‘cold turkey’ (excuse the pun!) might feel like a big step. That’s okay! We get it. You could always start with a Meat Free Monday or become a reducetarian!

What are the benefits of reducing meat consumption?

Great news – there are lots of benefits! Apart from the environmental ones:

  • You can boost your health – evidence suggests that replacing red meat meals with beans and legumes can reduce the risk of heart disease. They’re also a great healthy swap for weight loss, helping to avoid other related health issues like diabetes and high blood pressure.
  • You can save moneysome surveys suggest it could be cheaper by as much as £600 a year to switch to a veggie diet….that’s a whole holiday of cash!

So – try incorporating these recipes into your diet – help save the planet, boost your health and save a few pennies!

Recipes

1. Kidney bean curry – serves up to 2 people

Note: chickpeas may be used as a substitute for kidney beans

Ingredients:

  • 1 can kidney beans
  • Vegetable oil
  • 1 can tomatoes
  • 1 onion
  • 1 garlic clove
  • 20g ginger
  • Chillies (optional)
  • 1 tsp turmeric
  • 1 tsp salt
  • 1 tsp paprika
  • Tortilla wraps/ rice

Start by slicing up the onions thinly, allow them to cook in a pot on high heat with enough oil to coat them until golden brown and soft. Add the finely chopped garlic and ginger once it is cooked add 2 tbsp of canned tomatoes and stir well. Let it cook for 2 minutes before adding a pinch of salt, next add the paprika and turmeric. Now strain the kidney beans before adding and add spices if you prefer. Lower the heat and place a lid on, leave for 10minutes stirring occasionally before it is ready to eat with tortilla wraps or rice

Benefit: Kidney beans are a plant-based source of protein. They contain minerals, vitamins, fibres, antioxidants, promote colon health and moderate blood sugar levels. Thus giving sufficient energy to aid your studies!

2. Lentil curry – serves up to 2 people

Ingredients:

  • 1 cup red lentils
  • 70g Butter
  • 1 garlic clove
  • 20g ginger
  • Salt
  • 1 tsp paprika
  • 1 tsp turmeric
  • Green chillies (optional)
  • Salt
  • Tortilla wraps/ rice

Begin by boiling 1 cup of lentils in a pot with the water a finger nail above the lentils on high heat. Add the paprika and turmeric to the pot. Once the lentils have softened, in a pan melt 70g of butter and add finely chopped garlic and ginger, stir well and add this to the pot of lentils. Stir well, add salt accordingly and possibly green chillies, now it is ready to serve with tortilla wraps or rice

Benefit: Lentils are low in calories but high in iron and protein, it is also slow-burning in energy due to the fibre allowing for lengthy study sessions without feeling the need to snack!

3. Soya curry – serves up to 2 people

Ingredients:

  • 1 cup Soya chunks 
  • 1 onion
  • ½ tbsp ginger
  • ½ tbsp garlic
  • 2 tbsp tomatoes
  • 1tsp cumin seeds
  • 2tsp coriander powder
  • ½ tsp turmeric
  • 1 tsp salt
  • Tortilla wraps

Boil the soya chunks on high heat until they have softened before straining and washing over with cold water, now lightly squeeze any excess water out of them. In another pot add the vegetable oil, paprika, turmeric and allow this to cook for a few seconds. Next, add the diced onion, garlic, ginger, cumin, coriander powder, turmeric and chillies (optional). Once the cumin and onions have browned add the tomatoes and let it sit for a few minutes. Now add the soya chunks, taste and add salt accordingly. Turn the heat to low and put the lid on, let it cook for another 10minutes before eating with tortilla wraps. 

Benefit: Similar to lentils, soya has high protein, vitamins, minerals insoluble fibre and it provides the right amount of energy to keep your brain focused on studies! 

Top tip: you can put any leftovers in tupperware and take it for lunch the next day. This is a bonus, no more waking up early to make lunch!

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