Skip the meat, save the money

2018-11-05 00:01

The South African Vegan Cookbook by Leozette Roode is a book filled all kinds of natural good food. Here #Trending samples one of those recipes. Try this money saver, no meat, protein bowl.

The South African Vegan Cookbook by Leozette Roode

Human & Rousseau
191 pages
R265 at

The petrol price has skyrocketed and with that the cost of food. One of the best ways to save money is to eat less meat. Yes, I can already hear you groan, but eating less meat is not only healthy, but you can cook in a way where you won’t even miss that piece of steak. Bowls are all the rage right now, and The South African Vegan Cookbook has plenty of delicious bowl recipes to try.

Post-work-out protein bowl

Post-work-out protein bowl

For the dressing
. 1 can (400g) chickpeas, drained
. 3 tablespoons tahini
. 1 garlic clove, whole
. 1 teaspoon ground cumin
. Juice of 1 lemon (about 1/4 cup)
. 3/4 cup water
. Salt and pepper, to taste

For the bowl
.1 cup brown rice
.Pinch of salt
.4 cups water
.1 teaspoon Robertsons Spice for Rice
.Oil, for frying
.1 onion, finely chopped
.1 clove garlic, minced
.1 teaspoon ground cumin .1 teaspoon mustard powder
.1 can (285g) sliced mushrooms in brine, drained
.Salt and pepper, to taste
.3 cups spinach (baby spinach or Swiss chard)
.1 teaspoon fresh lemon juice
.1 can (400g) lentils in brine, drained and rinsed


1. Make the dressing: Place all the ingredients in a blender and blend until creamy yet runny. If the mixture is too thick, add more water. Set aside.
2. Cook the rice: Rinse the rice until the water runs clean. Add the rice, a pinch of salt and 2 cups of water to a pot and bring to the boil. Cover and cook the rice for 10 minutes over medium heat. Stir often to prevent the rice from burning. Add a third cup of water and cook for another 5 minutes. Add final cup of water along with 1 teaspoon of Spice for Rice and cook until all the water is absorbed. Drain the rice and set aside.
3. While the rice cooks, make the mushroom mix: Add a drop of oil to a non-stick pan and turn the heat to high. Add the onion and fry until translucent (add a drop of water if the onion starts to brown). Add the garlic and fry until fragrant. Add the cumin and mustard powder and coat the mixture. Add the mushrooms, with a pinch of salt and pepper. Fry until the mushrooms start to brown. Remove from the heat and transfer the mushrooms to a separate bowl.
4. Using the same pan, add 1/4 cup of water and bring to a simmer. Add the baby spinach and cook until it becomes bright green and slightly wilted. Add a grind of salt and pepper and the lemon juice. Mix through and remove the spinach from the heat.
5. Mix the drained lentils, cooked rice and mushroom mixture.
6. Serve the rice, lentil and mushroom mixture with a side of spinach and a good drizzle of the dressing.

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May 19 2019