Save Money with Meat Free Meals

To make a good meal it is no longer necessary to think of a lump of meat on a plate surrounded by vegetables, also a meat free meal makes a pleasant change to your diet.

Yes, it is possible to buy ready made meat-free meals from the selection available in supermarkets, but this is not the way to save money.

To make sure you get the most from your money when buying ingredients take a look at this excellent web site.

A QUICKIE LUNCH, Try a portion of Cheat’s Risotto, some sardines (get your Omega 3 here) plus a portion of Pick and Mix Salad with some beetroot. Keep a bowl of this salad in the ‘fridge ready for emergency meals, and the Risotto can be stored in individual portions in the freezer. A meal put together in minutes! This is quick, nutritious and will save money and time

These recipes can all be foundon our Recipes to Save Money at Cooks Corner page, which include other tasty meat free dishes such as Pasta with Tuna, Savoury Omlettes and Tuna Bake.

CRUNCHY LENTIL BAKE.

Fry gently together in olive oil 2 chopped onions and one crushed clove of garlic until transparent. Add ½ pint water and 2 teaspoons Marmite or Vegemite, stir to dissolve. Remove the pan from the heat and add 6ozs. Egyptian (orange) Lentils and 3 ozs. Grated cheese. Pour mixture into a casserole dish and sprinkle a further 1 oz. Grated cheese mixed with bread crumbs over the top. This mix forms a crunchy topping. Bake in a slow oven 300°F /150°C. for 1½ hours.

Serve with a jacket potato which can be cooked at the same time. This is another nutritious dish which will also save money and time.If you are a red kidney bean fan, there is also a Red Kidney Bean baked dish that is very versatile and very quick to prepare. Best of all it will save money as well.

RED KIDNEY BEAN BAKE. Fry 1 large chopped onion in olive oil until tender/transparent, add two tins (14 oz./400g.) red kidney beans, rinsed and drained, one tin chopped tomatoes, 1 tablespoon tomato ketchup or a large squeeze of tomato puree. You can then either mash the mixture with a potato masher or pour it into a food processor for a quick whirl. If you go for the food processor method, it is easiest to empty the cans of beans and tomatoes etc. straight into the processor and then add the onions and ketchup. As you add the tomatoes,because brands are different, reserve some of the juice as you do not want a 'slushy' mixture

Then you have these choices:

First of all the 'Pie' option.

Pour the mixture into a greased casserole, top with mashed potatoes spread neatly to cover the mix, plus a sprinkling of grated cheese (if available) and brown under the grill or in a moderate oven. Make sure the mixture is warmed right through before serving. Serve with a green vegetable.

Secondly as a stuffing - Use some of the mixture to fill pancakes,

OR - stuff a marrow with it and bake in the oven. The flavour of this mixture definitely brings a bland marrow to life.

OR - add a topping as in the Crunchy Bake.

Both of these dishes - the Crunchy Bake and the Kidney Bean Bake can either be baked in a large dish for a family meal, or baked in small individual dishes for storing away in the freezer for future use. Think not only save money, but save time and energy.

Don’t forget the marvellous standby CAULIFLOWER CHEESE (Cauliflower au Gratin) which is good either served with the Pick and Mix Salad or with frozen peas and tomatoes which, for quickness can be cooked in the microwave – just slice in half, place on a dish and cook. Watch you don’t overcook as they will quickly disintegrate using this quick method. Just as a treat, serve the meal with a bowl of potato crisps.

This is an ages old recipe and we make no apologies for including it here as it will save money which is what this web site is all about.

If you are really short of time, Tesco do very good Vegetable Spring Rolls, in the chiller shelves.

Then there are smoked mackerel fillets that are good used as another quickie. Let’s face it – we all need a helping hand at times. Serve either the Spring Rolls or mackerel with frozen peas, and tomatoes as before. If you have some frozen mashed potatoes in the freezer, then your meal is ready in a flash.

If you buy some ready-made pastry from the supermarket, this can form the basis of a whole series of dishes – quiches, savoury tarts, etc.such as the following Onion Tart.

This dish can be served hot with a jacket potato and green vegetable or cold with our Pick and Mix Salad.

According to the Institute of Food Research onions help 'cut heart disease risk'.

There are other variations on this basic flan recipe, such as a cheese flan, or tomato, cheese and chive flan.

Do you know of a good meat free dish? Why not pass it on to us via the Contact Us and then it can be passed on to our other readers. Thank you.

The first suggestion from a reader and shown below, comes from Julie in Southampton, for which many thanks.

SOYA or QUORN PASTA

For a quick and easy meal, cook 500g./1 lb. whole-wheat pasta in a saucepan following the manufacturer's instructions. Whilst this pasta cooking, in a wok or frying pan cook some chopped onions in olive oil until transparent, add a packet of Soya or Quorn mince along with a can (400g/14 oz.) chopped tomatoes, a heaped tablespoon of tomato puree and a stock cube. If you like it, add a spot of garlic puree to give it the extra 'zing'. Cook until the mince is ready. Taste and adjust seasoning if necessary. Add this mixture to the cooked pasta. As a pleasant alternative touch, sprinkle with chopped parsley or chopped chives and serve.

It is also possible to add chopped leeks and courgettes to soya/quorn mix whilst it is cooking - all adding to your 'five-a-day'.