Prep Time:

10 minutes A simple salad that's packed with flavours. Chunks of creamy brie, crunchy walnuts and the peppery rocket leaves combine beautifully in a mustard dressing.

Ingredients(Serves 4)

• 1 packet FRESH LINE rocket leaves
• 1 wedge brie cheese, cubed
• 50 g SPAR walnuts
• 1 ml mustard seeds
• 15 ml olive oil

 

Method

1. Arrange rocket, cheese and walnuts in a salad bowl or on a platter.
2. Mix the mustard seeds and oil together and drizzle over just before serving.
3. Season with salt and freshly ground black pepper to taste.

Hints and Tips

Pecans or roasted cashew nuts are also suitable instead of walnuts.  

Prep Time:

10 minutes

Cook Time:

30 minutes Grilled butternut stuffed with feta, bacon and vegetables and topped with bubbly mozzarella. Omit the bacon for a vegetarian option.

Ingredients( Serves 4 )

• 2 small even size butternuts
• 250 g SPAR frozen mixed vegetables, cooked
• 1 round SPAR feta cheese, finely cubed
• 100 g SPAR chopped bacon
• 50 g SPAR grated mozzarella (125 ml)

 

Method

1. Using a fork, deeply prick each butternut a few times. Boil in lightly salted water until a sharp knife inserted is easily removed. Preheat oven to Grill setting with the oven-shelf one above centre position. (If serving this meal with a garlic bread, place the foil parcel on the lower oven shelf, early during this oven-heating-time only, to make efficient use of electricity.)
2. Meanwhile, place the bacon on a plate and cover with paper-towel. Microwave on 100% Power for 2 minutes.
3. Cut the butternut in half lengthwise, and scoop out the pips. Lie the halves on an oven dish, with each cavity facing upward.
4. Combine the cooked vegetables, feta cheese and bacon. Spoon the mixture in each butternut cavity and sprinkle mozzarella cheese over.
5. Grill until cheese is melted. Serve immediately.

Prep Time:

10 minutes

Cook Time:

25 minutes These moist vegetable burger patties are a delicious and economical option for a hearty vegetarian meal.

Ingredients(YIELD: 4)

• 1 small onion, finely chopped or grated
• 2 cloves garlic, finely chopped
• 1 large brinjal, peeled and grated (+- 290g)
• 180 ml cooked savoury rice (leftover)
• 1 large SPAR egg, lightly beaten
• 125 ml SPAR grated cheddar cheese
• 45 ml SPAR cake flour
• 5 ml Italian dried herbs
• 5 ml salt and freshly ground black pepper to taste

To serve

• SPAR Freshline burger buns
• bottled tomato pasta sauce, flavour of choice eg. roasted vegetable,
• tub of SPAR Greek style Tsatsiki flavoured dip

 

Method

1.  Preheat oven to 190 ºC. Grease a medium shallow oven dish.
2. Gently fry the onion and garlic in a SPAR Good Living non-stick frying pan. Add the brinjal immediately after grating it, and stir-fry lightly. Set aside to cool slightly.
3. Stir in the remaining ingredients. Divide the mixture into 4 equal amounts, directly onto the prepared oven dish. Use a spoon to gently shape them into rounds. Brush lightly with SPAR olive oil or coat with olive oil spray.
4. Bake for 20-25 minutes.

Hints and Tips

The savoury rice may be substituted with day-old breadcrumbs, but the result will not be as delicious.

Typical Nutritional Information (ready-to-eat)	Per 100g	Per Serving (210g)
Energy (kJ)	545	1144.5
Total protein (g)	5	10.5
Carbohydrate (g)	17.4	36.5
Total fat (g)	3	6.3
of which: Saturated fat (g)	1.29	2.7
Trans fat (g)	0	0
Mono-unsaturated fat (g)	0.76	1.6
Polyunsaturated fat (g)	0.41	0.86
Cholesterol (mg)	31	65.1
Dietary fibre (g)	3	6.3
Total Sodium (mg)	274	575.4

Prep Time:

5 minutes

Cook Time:

10 minutes This makes a delicious side dish for lamb or chicken and can also be served as a vegetarian main course with naan bread.

Ingredients(6)

• 10ml SPAR olive oil
• 2ml coriander seeds
• 2 ml black mustard seeds
• 1 medium onion, sliced into thin half-rings
• 3 medium garlic cloves, finely chopped
•  2 cans SPAR chick peas, drained
• A handful  of chopped fresh coriander
• salt and pepper to taste
• 250ml  SPAR low fat plain yoghurt

Method

1. Heat the olive oil in a SPAR Good Living non-stick frying pan and saute the coriander seeds, black mustard seeds, onion and garlic together for 2 - 3 minutes until golden.
2. Remove the pan from the stove and add the chick peas and coriander, tossing to heat through. Season to taste and pour on the yoghurt with the pan off the heat. To prevent the yoghurt curdling, do not heat further.
3. Serve warm or at room temperature.

Hints and Tips

Prep Time:

10 minutes

Cook Time:

20 minutes A coconut milk based curry with chillies and dhania. This really does satisfy a hearty appetite. Peanuts increase the protein content, making it an excellent vegetarian dish.

Ingredients(Serves: 4-6)

• 2 medium onions, thinly sliced
• 30ml hot curry powder
• 2 green chillies, seeded and finely chopped
• 1 can SPAR coconut milk
• 15ml SPAR white sugar
• 1 kg SPAR Freshline baby potatoes, rinsed and halved - DO NOT PEEL
• 20ml SPAR lemon juice
• 6 spring onions, chopped with some of the green tops
• 1 bunch fresh dhania, chopped
• salt to taste
• 60ml salted cocktail peanuts, chopped (optional)

 

Method

1. Gently fry the onion slices in heated oil.
2. Stir in the curry powder and chilli and cook lightly. Pour on the coconut milk and sugar and bring to the boil.
3. Add in the potatoes, cover and simmer for 20 minutes, stirring occasionally.
4. Stir in the lemon juice, spring onions and dhania, and set aside off the heat with the pot lid on for 5 minutes for the flavours to infuse.
5. Sprinkle the peanuts on top, and serve with freshly cooked fluffy white rice.

Hints and Tips

Use soft-cooking BP1 or Mondeor potato cultivars in place of new potatoes, but rather peel them.

Prep Time:

12 minutes

Cook Time:

15 minutes A hearty vegetarian curry, packed with protein and flavour.

Ingredients(4)

• ½ cup canola oil
• 1 onion, finely chopped
• 1 tsp garlic, finely chopped
• 1 tsp grated ginger
• 1 tsp cumin seeds
• 1 tsp ground coriander
• 2 red chillies, seeds
• removed and finely diced
• 1 cup vegetable stock
• 500g spinach, stems removed
• ¼ cup cream, optional
• 2 tbsp flour
• 1 tsp paprika
• 1 block tofu, cut into 2cm pieces
• 1 tin chickpeas
• ½ cup yoghurt

To serve

• Saffron rice
• Crispy shallots

 

Method

1. Heat a few tablespoons of oil in a large pot and sauté onions, garlic, ginger, spices and chillies until soft, for about 6 minutes.
2. Add the stock and spinach and toss to wilt, then cover with a lid on for 3 minutes.
3. Transfer to a blender and blitz until the desired consistency, you may need to add more stock. Season to taste. You can add ¼ cup of cream and blend further for a smoother texture.
4. In a frying pan heat the remaining oil. Mix the flour and paprika, then coat the tofu cubes. Fry on all sides until lightly golden, drain on kitchen paper.
5. Place the spinach curry in a bowl and stir in the chickpeas, scatter with paprika tofu and top with a dollop of yoghurt.
6. Serve with yellow saffron rice and fried sliced shallots.

Prep Time:

15 minutes

Cook Time:

30 minutes Soft butterbeans flavoured with tomato, garlic and a variety of fresh herbs makes for a great vegetarian main meal or a side dish for lamb.

Ingredients(Serves: 4)

• 1 medium onion, chopped
• 3 cloves garlic, crushed, or 5 ml SPAR Garlic Puree
• 15 ml SPAR olive oil
• 2 cans SPAR butterbeans, well drained
• handful fresh oregano leaves, coarsely chopped
• handful flat Italian parsley, coarsely chopped
• 3 stems fresh thyme, leaves stripped from stems
• 5 ml salt
• freshly ground black pepper to taste
• 5 ml rosemary and olive seasoning
• 1 can SPAR diced tomato

 

Method

1. Preheat oven to 180ºC.
2. Gently fry the onion and garlic together in the heated oil.
3. Add in the remaining ingredients and combine.
4. Transfer into a SPAR Good Living 1.5 litre Round Glass Casserole Dish, and cover with its lid.
5. Bake for 30 minutes.

Hints and Tips

Ladle into shallow bowls and serve fresh Portuguese bread rolls for your family to tear off and use for mopping up the juices while enjoying the meal.

Prep Time:

25 minutes

Cook Time:

10 minutes This can be served as a vegetarian meal by itself or used as a braai side dish. The fruity flavour makes a great accompaniment to pork.

Ingredients(Serves: 6 - 8)

• 25 ml SPAR olive oil
• 1 medium onion
• 2 stalks celery, chopped
• 1 medium green pepper, chopped
• 200 g sliced button mushrooms
• 30 dried apricots, chopped
• +-750 ml pasta rice, brown rice, SPAR Brown Basmati or
• SPAR white parboiled rice (cooked measure)
• 2 jam tomatoes, finely chopped
• 150 g peanut and raisin mix
• salt and freshly ground black pepper to taste

 

Method

1. In a shallow frying pan heat the oil and sauté the onion, celery and green pepper together until just tender. 2. Add the mushrooms and apricots, and cook gently for 5 minutes. 3. Toss in the cooked drained rice, tomato and peanut raisin mix. Season to taste and cook gently until heated through.

Prep Time:

15 minutes

Cook Time:

50 minutes A vegetarian feast of pulses spiced with fragrant cumin and cinnamon and livened up with almonds, tomato and olives.

Ingredients(Serves 4-5)

• 100 g 3-in-one dried soup mix
• 1 vegetable stock cube dissolved in 400 ml hot water
• 1 cinnamon stick
• 1 very large onion, peeled and cut in half lengthwise - cut one half into half- rings, and the remainder finely chopped
• 30 ml SPAR olive oil
• 10 ml cumin (jeera)
• 50 g SPAR flaked almonds
• 2 ml ground cinnamon
• ½ a 410g can SPAR diced tomato
• Handful fresh dhania, chopped
• 410 g can lentils, drained
• 1 pouch SPAR black mission olives
• 410 g can chickpeas, drained

 

Method

1. Briskly simmer the soup mix in the stock with the cinnamon stick for 30 minutes, replenishing with small amounts of hot water only if necessary. Discard the cinnamon stick.
2. Saute´ the onion slices in half the oil, until light brown - remove from the pan and set aside.
3. Add on the remaining 15 ml oil, heat, and add in the chopped onion, cumin and almonds. Stir-fry until golden brown. Stir in the cinnamon, tomato and dhania. Simmer gently for 5 minutes.
4. Stir in the cooked soup mix, lentils, olives and chickpeas, and heat through well. Check seasoning.
5. Serve hot, with a dollop of SPAR Fat-free plain yoghurt on each portion.

Hints and Tips

Serve with Garlic and chilli couscous, pita breads, brushed with olive oil and grilled briefly on both sides, in a ridged cast-iron pan, and hummus to spread on.

Prep Time:

40 minutes

Cook Time:

30 minutes A meatless alternative to a classic beef lasagne. Vary the vegetables and make it uniquely yours each time!

Ingredients(4-5)

• 10ml SPAR Pure and Mild Olive Oil
• 1 small onion, chopped
• 2ml SPAR Freshline Crushed Garlic
• ½ a tray SPAR Freshline Button Mushrooms, sliced (125g)
• 400g pouch or jar tomato based pasta sauce
• SPAR Italian Lasagne Sheets
• 1 pouch SPAR Freshline Butternut Veg for Two, microwaved using on-pack instructions  (250g)
• 1 can SPAR Lentils in tomato puree and brine, drained
• 320g tray frozen SPAR Creamed Spinach, microwaved using on-pack instructions
• 100g grated SPAR Cheddar Cheese (250ml)

 

Method

1. Sauté the onion, garlic and mushrooms in the heated olive oil until tender.
2. Set aside.
3. Using a greased oven dish measuring approximately 20 x 30cm, layer the ingredients in this order:
4. Little pasta sauce just to coat the dish base

• Lasagne sheets
• Half the fried onion mushroom mix
• Half the lentils
• Lasagne sheets
• Half pasta sauce
• All the butternut
• Remaining half lentils
• Remaining fried onion mushroom mix
• Creamed Spinach
• Lasagne sheets
• Remaining pasta sauce

Cover and set aside for 30 minutes or so, while the oven heats up to 180 °C. Sprinkle over the cheese and bake for 30 minutes. Set aside for up to 10 minutes to allow it to settle and firm up slightly for ease of cutting and serving neat slices.

Hints and Tips

• Use one or two egg lifters to lift sliced lasagne squares neatly and intact for transferring from a deep oven-dish onto dinner plates.
• Find and always use the same perfect size oven-dish that holds the lasagne sheets alongside each other perfectly, to avoid having to overlap or break them to fill gaps.
• A tub of SPAR low fat chunky cottage cheese can be combined and used with the creamed spinach layer if you prefer a creamier dish.