vegie delights recipe cookbook

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BBQ Soy Sausage Tortillas with Guacamole

Prep Time: 10 mins

Cooking Time: 5 mins

Servings: 6

A lovely BBQ alternative for the summer months.

IngredientsOlive oil for brushing the food

1 large onion, finely chopped

1 medium red capsicum, finely chopped

1 medium green capsicum, finely chopped

1 large tomato, chopped

1 packet sanitarium Vegie Delight BBQ Soy Sausages

wheat flour tortillas or commercial nacho cases

Tofu Guacamole

1 small avocado

150g firm tofu

juice and finely grated zest of 1 lemon

3 spring onions, finely chopped

1 clove garlic, finely crushed

tablespoon finely chopped coriander leaves

1 large ripe tomato, roughly chopped

Easy StepsSaute onion, capsicum and tomato in a little olive oil directly on the BBQ plate. Grill the Vegie Delight BBQ Soy Sausages for 2 1/2 - 3 minutes.

Cook tortillas directly on the BBQ until lightly browned, about 2 minutes. Spread with tofu guacamole, top with sauteed vegetables and Vegie Delight BBQ Soy Sausage and roll up.

Tofo Guacamole - In a food processor, blend the avocado and firm tofu together until smooth. Add the lemon juice and zest, spring onions, garlic and blend for about 30 seconds. Transfer to a bowl and fold in coriander leaves and tomato.

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NUTRITION FACTS (Per Serv)

Kilojoules 1240 Kj

Calories 300 cal

Protein 17 g

Fat 14 g

Carbohydrate 24 g

Sodium 505 mg

Patassium 715 mg

Calcium 100 mg

Iron 3.5 mg

Fibre 4 g

BBQd Hot Dogs

Prep Time: 10 mins


Servings: 6

With Seasame and Asian Greens. Perfect for your next dinner party!

Ingredients300g packet Sanitarium Vegie Delights Classic Hot Dogs

2 onions, sliced

2 tablespoons seeded mustard

1 tablespoon honey

80g baby spinach leaves

Easy StepsPre-heat a BBQ. Place Sanitarium Vegie Delights Classic Hot Dogs on the grill and onions on the hot plate. Cook for 3-4 minutes each side.

Mix together mustard and honey.

Place some spinach in each roll. Top with a hot dog, some onions and mustard. Repeat with remaining ingredients.

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Kilojoules 1020 kj

Calories 244 cal

Protein 16.1 g

Total Fat 14.6 g

Saturated fat 1.8 g

Carbohydrate 10.2 g

Sugar 5.0 g

Fibre 3.6 g

Sodium 580 mg

Potassium 770 mg

Chargrilled Citrus Soy Fillets

Prep Time: 10 mins


Servings: 6

With Seasame and Asian Greens.Perfect for your next dinner party!

IngredientsGrated rind and juice of 1 lemon

Grated rind and juice of 1 orange

2 teaspoons Dijon mustard

1 tablespoon sesame oil

1 tablespoon reduced salt soy sauce

2 x 250g packets Sanitarium Vegie Delights Tender Soy Fillets

1 bunch choy sum, roughly chopped

3 bunches baby bok choy, roughly chopped

1 tablespoon toasted sesame seeds, to garnish (optional)

Easy StepsPlace the lemon and orange rind and juice, mustard, sesame oil and soy sauce in a dish and whisk to combine.

Place the Sanitarium Vegie Delights Tender Soy Fillets in a flat dish and pour half of the dressing over the top.

Heat a char-grill until hot. Add soy fillets and cook for 4-5 minutes each side. Set aside and keep warm.

Place greens into a saucepan of boiling water and cook for 1-2 minutes. Drain then serve greens topped with soy fillets then drizzled with remaining dressing.

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Kilojoules 1020 kj

Calories 244 cal

Protein 16.1 g

Total Fat 14.6 g

Saturated fat 1.8 g

Carbohydrate 10.2 g

Sugar 5.0 g

Fibre 3.6 g

Sodium 580 mg

Potassium 770 mg

Char Grilled Soy Fillets with Rosemary Roasted

Prep Time: 10 mins


Servings: 4

Vegetables, Salsa Verde and Crisp Sage

IngredientsServes 4

Pre-heat oven to 220ºC

Pre-heat char grill or grill pan

4 Sanitarium Vegie Delights - Tender soy fillets original

8 chat potatoes,

2 carrots, peeled and quartered lenthways

2 parsnips, peeled and quartered lengthways

8 eschallots, peeled

Salt (optional)

1 stem rosemary, leaves chopped

2 teaspoons olive oil

8 asparagus spear, trimmed

½ bunch sage leaves

¼ cup vegetable oil

Salsa Verde

1 cup leaves (parsley, basil and a little mint)

1 garlic clove, thinly sliced

1 teaspoon capers

1 teaspoon Dijon mustard

2 tablespoons extra virgin olive oil

Wedge of lemon, juice only

Easy StepsPlace all ingredients for salsa verde in a small hand blender and blitz to a smooth paste.

Place the potatoes and carrots in a saucepan with enough water to cover and a pinch of salt. Bring to the boil, add eschallots, and cook vegetables until a knife inserted is only slightly resisted.

Place the cooked potatoes, carrots and eschallots with the parsnips in a bowl, toss with a pinch of salt, if desired, chopped rosemary and some olive oil to coat. Transfer vegetables to an oven tray and roast until golden (12-15 minutes).

Heat the vegetable oil in a small saucepan and fry sage leaves until crisp, drain on absorbent paper.

Char grill the soy fillet and boil the asparagus.

Arrange the roasted vegetables and asparagus on four plates. Top each with a soy fillet, drizzle salsa verde and scatter over some crisp sage leaves.

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Kilojoules 1330 Kj

Calories 315 cal

Protein 12 g

Total Fat 15 g

Saturated fat 1.8 g

Carbohydrate 30 g

Sodium 340 mg

Patassium 1350 mg

Calcium 48 mg

Iron 2.3 mg

Fibre 7 g

Penne with Fennel flavoured Tomato Sauce

Prep Time: 10 mins


Servings: 4

A quick and easy meal that is full of flavour.

Ingredients400g penne pasta

1 tablespoon light olive oil

1 medium onion, finely diced

2 cloves garlic, finely chopped

1 teaspoon fennel seeds

400g can Roma tomatoes

½ cup water

300g can butterbeans, drained and rinsed

3 slices sanitarium Vegie Delights Deli Slices Smoked, finely diced

2 tablespoons torn fresh basil leaves

Easy StepsCook the pasta according to the packet instructions.

Heat the oil in a saucepan, and cook the onion and garlic over medium heat for 3 minutes, or until softened. Add the fennel seeds, tomotoes, water, butterbeans and soy slices. Bring to the boil, then reduce the heat and simmer for 7 minutes, or until thickened slightly. Stir in the basil.

Drain the pasta. Stir the sauce through the warm pasta and serve.

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Kilojoules 1240 Kj

Calories 300 cal

Protein 17 g

Fat 14 g

Carbohydrate 24 g

Sodium 505 mg

Patassium 715 mg

Calcium 100 mg

Iron 3.5 mg

Fibre 4 g

Pineapple BBQ Kebabs

Prep Time: 75 mins


Servings: 4

These kebabs are so easy to make and provide the perfect vegetarian BBQ option

Ingredients packet Vegie Delights Traditional Soy Sausage BBQ, cut into 2cm

pieces

½ fresh pineapple, cut into 2cm cubes

2 green capsicums, cur into 2cm square pieces

Marinade

1 ½ tbsp olive oil

2 cloves garlic, crushed

2 tbsp fresh ginger, finely diced

1tbsp lime juice

1tbsp chopped coriander leave

Easy StepsShake the ingredients of the marinade in a jar. Thread kebab ingredients alternatively onto presoaked bamboo skewers and marinate in a shallow dish for an hour.

Grill kebabs over hot coals for 3-5 minutes, turning frequently until they start to brown around the edges. Brush kebabs with extra marinade as necessary to prevent the vegetables and sausages from drying out.

Pour any remaining marinade over the kebabs before serving.

Tip: Serve with char grilled corn and a fresh green salad

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Kilojoules 1100 Kj

Calories 265 cal

Protein 18 g

Fat 13 g

Carbohydrate 15 g

Sodium 530 mg

Patassium 880 mg

Calcium 40 mg

Iron 3.9 mg

Fibre 5 g

Potato Rosti

Prep Time: 15 mins


Servings: 4

A recipe with a difference! Can also be used for breakfast brunch.

Ingredients2 medium potatoes, peeled and coarsely grated

1 small onion, finely diced

½ teaspoon grated nutmeg

1/3 cup chickpea flour (besan flour)

2 tablespoon light olive oil

145g packet Vegie Delights Bacon Style Rashers

1 medium tomato, finely diced

2 tablespoons toasted pine nuts

2 tablespoons shredded fresh basil

2 tablespoons balsamic vinegar

2 cups baby spinach leaves

Easy StepsPlace the potato, onion, nutmeg and flour in a bowl and mix together well. Heat 1 tablespoon of olive oil in a non-stick frypan. Cook heaped tablespoons of the potato mixture in batches over medium heat for 3 minutes each side, or until golden. Drain. Repeat with the remaining mixture, adding the reserved oil as necessary.

Chargrill or fry the rashers over medium heat for 1 minute each side. Toss together the tomato, pine nuts, basil and balsamic vinegar.

Place a rosti on each plate and top with a handful of spinach, a rasher and a spoonful of the tomato mixture. Top with a second rosti.

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Kilojoules 1000 Kj

Calories 240 cal

Protein 18 g

Fat 15 g

Carbohydrate 15 g

Sodium 350 mg

Patassium 730 mg

Calcium 20 mg

Iron 3.5 mg

Fibre 6 g

Satay Noodles

Prep Time: 15 mins


Servings: 4

A quick easy meal the kids will enjoy

Ingredients100g pkt 2 minute low fat cooking noodles

2 teaspoons oil

½ x 250g Vegie Delights Tender Soy Fillets Original

1 medium onion, chopped

1 medium red capsicum, chopped

2 cups sliced green beans

½ cup satay sauce

Easy StepsCook noodles as per instructions on packet without flavouring.

Heat oil in frypan and cook soy fillets until golden on both sides. Remove from heat and slice. Add onion, capsicum and saute until soft. Stir through beans and saute for 1 minute.

Add satay sauce, soy fillets, drained noodles and heat through.

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Kilojoules 720 Kj

Calories 175 cal

Protein 7 g

Fat 8 g

Carbohydrate 24 g

Sodium 640 mg

Patassium 310 mg

Calcium 20 mg

Iron 0.9 mg

Fibre 2 g

Soy Sausage Dhal

Prep Time: 10 mins


Servings: 4

This delicious soy sausage dhal is really quick to make, and your meat-eatingfamily and friends won't even be able to tell the difference

Ingredients1 tablespoon soy oil

1 medium onion, finely chopped

1 clove garlic, chopped

2 tablespoons rogan josh curry paste

300g Vegie Delights Traditional Soy Sausage Original, cut into 1 cm rounds

3 cups vegetable stock or water

1 cup sanitarium red lentils

¼ cup green mango chutney

½ cup low fat plain yoghurt

2 tablespoons chopped fresh mint

Easy StepsHeat the oil in a saucepan, cook the onion and garlic until softened.

Add the curry paste and cook, stiring for 1 minute or until fragrant.

Add the soy sausages, stock and red lentils. Simmer for 20 minutes or until the lentils are soft.

Serve with chutney and yoghurt mixed with mint.

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Kilojoules 1560 Kj

Calories 370 cal

Protein 24 g

Fat 15 g

Carbohydrate 35 g

Sodium 760 mg

Patassium 800 mg

Calcium 110 mg

Iron 5.6 mg

Fibre 9 g

Spaghetti Bolognese

Prep Time: 10 mins


Servings: 4

How can you go wrong with spaghetti bolognese? This is a fantasticmeat-free version of the popular dish!

Ingredients1 tbsp olive oil

1 medium onion, finely diced

1 medium red capsicum, diced

1 medium carrot, finely diced

1 clove crushed garlic

1 tbsp fresh sage & thyme, chopped

½ cup water

6 heaped tsp no added salt tomato paste

1 pkt Vegie Delights Mince

2 x 400g tins chopped no added salt tomatoes

1 tsp malt vinegar

1/3 cup fresh parsley, chopped (extra)

1/4 cup fresh thyme & sage, chopped (extra)

Easy StepsOver a medium heat, add oil, onion, carrots and capsicum to a saucepan and cook until onion is soft.

Add garlic, bay leaf, sage and thyme.

Add the stock cube, water, tomato paste, Vegie Delights Mince and chopped tomatoes. Stir and simmer for 10 mins.

Remove from heat, stir in malt vinegar, parsley, extra sage and thyme. Serve over pasta and top with grated parmesan cheese.

Serving suggestion: Serve with a tossed green salad.

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Kilojoules 876 Kj

Calories 209 cal

Protein 19 g

Fat 6 g

Carbohydrate 16 g

Sodium 543 mg

Patassium 788 mg

Calcium 83 mg

Iron 4 mg

Fibre 8 g

Bbq'd schnitzel with lemon honey dressing

Prep Time: 10 mins


Servings: 4

Ingredients300g packet Sanitarium Vegie Delights Tender Crumbed Schnitzels

Olive oil spray

4 potatoes, thinly sliced

200g broccoli, sliced

Dressing

1 tablespoon olive oil

juice of 1 lemon

1 tablespoon honey

1 tablespoon parsley, chopped

Easy StepsPre-heat BBQ to medium. Place schnitzels on grill plate. Spray hotplate with oil and add potatoes.

Cook for 5 minutes each side. Add broccoli and cook a further 2-3 minutes.

Place oil, lemon juice, honey and parsley in a jar with a screw top lid and shake well to combine.

Serve schnitzels on potato and broccoli and drizzle with dressing.

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Kilojoules 1348

Protein 17.7g

Total Fat 11.2g

Saturated Fat 1.5g

Carbohydrate 34.5g

Sugars 7.8g

Fibre 4.1g

Sodium 435mg

Potassium 810mg

BBQ'd vegetarian pizza

Prep Time: 10 mins


Servings: 4

Ingredients2 large wholemeal pita breads

1⁄4 cup reduced salt tomato paste

2 tablespoons oregano leaves, chopped

200g mushrooms, sliced

1 small onion, sliced

1⁄2 red capsicum, diced

1⁄2 green capsicum, diced

2 Sanitarium Vegie Delights Traditional Vegie Sausages, sliced

2 Sanitarium Vegie Delights Deli Slices, chopped

3⁄4 cup reduced fat mozzarella cheese

Easy StepsPre-heat BBQ to medium-low heat. Place pita breads on trays lined with a triple layer of aluminiumfoil and spread with tomato paste and oregano.

Top with mushrooms, onion, capsicum, sausages, deli slices and cheese.

Turn all BBQ elements to low, place pizza trays on BBQ, close lid and cook for 15 minutes or untilcooked. Serve with salad.

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Kilojoules 1253

Protein 20.1g

Total Fat 8.7g

Saturated Fat 3.1g

Carbohydrate 31.6g

Sugars 5.6g

Fibre 6.4g

Sodium 605mg

Potassium 585mg

Herbed vegie mince burgers

Prep Time: 10 mins


Servings: 4

Ingredients1⁄2 cup Sanitarium Vegie Delights Mince, broken up with fork

1⁄4 cup Sunrice 90 sec brown rice

1⁄2 clove garlic, crushed

1cm piece ginger, grated

2 teaspoons ground coriander

1⁄2 small carrot, grated

1⁄2 small zucchini, grated

1 egg, lightly beaten


1 tablespoon mint, chopped

Easy StepsPre-heat BBQ hotplate to medium heat. Place mince, rice, garlic, ginger, coriander, carrot, zucchini, egg, parsley and mint in a bowl and mix well.

Spray hotplate with oil and place four oiled egg rings on BBQ. Fill rings with mixture and press down firmly. Cook for 2-3 minutes each side.

Serve on BBQ'd wholegrain buns with salad of choice.

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Kilojoules 300

Protein 2.9g

Total Fat 1.8g

Saturated Fat 0.5g

Carbohydrate 10.8g

Sugars 0.6g

Fibre 1.3g

Sodium 20mg

Potassium 95mg

Chilli and Bean Rolls

Prep Time: 10 mins


Servings: 6

A healthy approach to serving traditional hot dogs.

Ingredients1 tablespoon olive oil

1 onion, finely diced

2 cloves garlic, chopped

1 red chilli, finely chopped

1 teaspoon ground cummin

1 tablespoon chopped oregano

3 roma tomatoes, finely chopped

1 cup cooked kidney beans

¼ cup water

300g packet Vegie Delights Classic Hot Dogs

2 crusty french bread stick

Easy StepsHeat the oil in a non-stick frying pan and cook the onion and garlic over medium heat until soft. Add the chilli, cumin, oregano and tomato and cook for 10 minutes, or until the tomato breaks down.

Add the kidney beans and water and cook for 5 minutes, or until the mixture starts to thicken. Chargrill or fry the Vegie Delights Classic Hot Dogs over medium heat for 5 minutes.

Slice the bread sticks into six pieces, roughly the length of the Vegie Delights Classic Hot Dogs. Cut each piece in half lengthways and top with a Vegie Delights Classic Hot Dog and a dollop of chilli beans. Sandwich with the top of the roll and serve wrapped in a napkin.

Tips: If Roma tomatoes are unavailable try regular tomoatoes instead. Try bottled or dried chilli as an alternative to fresh chilli.

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Kilojoules 820 Kj

Calories 195 cal

Protein 16 g

Fat 5 g

Carbohydrate 23 g

Sodium 360 mg

Patassium 570 mg

Calcium 120 mg

Iron 4.5 g

Fibre 6 g

Corn Cakes with Julienne of Herb Fillets

Prep Time: 30 mins


Servings: 6

These corn cakes are delicious for brunch or a light lunch.

Ingredients2 small cobs corn, kernels removed (1 cup fresh corn kernels)

½ cup chickpea flour

½ cup sanitarium so good soymilk

1 tablespoon polyunsaturated oil

250g pack sanitarium Vegie Delights Tender Soy Fillets Original,

julienned

1 small carrot, peeled and julienned

¼ cup basil leaves, finely shredded

¼ cup soy mayonnaise

2 tablespoon lemon juice


Easy StepsMix together the corn kernels, chickpea flour and So Good. Heat the oil in a non-stick frying pan. Add tablespoons of the batter in batches and cook for 2 minutes each side, or until golden brown. Drain and keep warm while cooking the remaining mixture. You should have enough to make 12 corn cakes.

Place the soy fillets, carrot and basil in a bowl and toss to combine. Whisk together the soy mayonnaise, lemon juice and garlic.

Place one corn cake on each plate, top with the soy fillet salad, drizzle with a little garlic mayonnaise and top with another corn cake.

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Kilojoules 980 Kj

Calories 235 cal

Protein 11 g

Fat 12 g

Carbohydrate 20 g

Sodium 430 mg

Patassium 390 mg

Calcium 40 mg

Iron 2.4 g

Fibre 4 g

Lentil Patties with Avocado, Capsicum & Salsa

Prep Time: 10 mins


Servings: 4

Macadamia salsa gives this lentil dish a fresh summery twist.

IngredientsOlive oil spray

300g Sanitarium Vegie Delights Lentil Patties

1 red capsicum, finely diced

1 yellow capsicum, finely diced

½ avocado, finely diced

10 macadamia nuts, roughly chopped

Juice of 1 lemon

1 tablespoon dill, finely chopped

½ cup natural yoghurt

Easy StepsHeat a non-stick frying pan. Spray with oil then add Sanitarium Vegie Delights Lentil patties and cook for 2-3 minutes each side.

Combine capsicum, avocado, macadamias, dill and lemon juice in a bowl.

Heat the vegetable oil in a non stick pan, spoon 2 tablespoons of fritter mix for each fritter. Cook for 1-2 minutes each side until cooked through. Continue cooking until all batter is used.

Serve a lentil patty topped with salsa and yoghurt.

Serving Suggestion

Recipe analysis figures vary slightly from that published in Eat to Live as specific brands have been used e.g. Sanitarium Soy Healthy.

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Kilojoules 1216 Kj

Protein 9.8 g

Total Fat 14.7 g

Saturated Fat 2.5 g

Carbohydrate 26.2 g

Sodium 300 mg

Patassium 1010 mg

Fibre 7.6 mg

Mini Mediterranean Pizzas

Prep Time: 15 mins


Servings: 4

VMini pizzas make a speedy lunch for adults, and a great snack for kids. Thesmoked deli slices adds flavour and extra phytoestrogens.

Ingredients4 wholemeal pita pocket breads or Egyptian-style pita

4 tablespoons tomato pasta sauce

1 teaspoon mixed Italian herbs

1 clove garlic, crushed

½ cup shredded fat-reduced cheese

4 large button mushrooms, wiped and sliced

½ medium red capsicum, sliced

4 Vegie Delights Deli Slices Smoked, cut into small pieces

1 small onion, sliced

8 marinated kalamata olives

Easy StepsPreheat the oven to 200°C while preparing the pizzas.Place the pocket breads on a large oven tray. Spoon over the tomato pasta sauce and sprinkle with mixed herbs and garlic.

Pile on other ingredients - sprinkle with cheese, mushrooms, capsicum, smoked soy pieces, onion and olives.

Place the pizzas in the oven and bake for about 10 minutes, or until the topping begins to brown. Makes 4 mini pizzas.

Tips: Recipe analysis figures vary slightly from that published in Eat to Live as specific brands have been used e.g. Sanitarium Soy Healthy.

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Kilojoules 1170 Kj

Calories 280 cal

Protein 10 g

Fat 15 g

Saturated fat 2.8 g

Carbohydrate 24 g

Sodium 320 mg

Patassium 690 mg

Calcium 73 mg

Iron 5.3 mg

Fibre 5.2 g

Mini Muffin Pizza

Prep Time: 5 mins


Servings: 4

A tasty lunchbox treat.

Ingredients 4 wholegrain muffins, split and toasted

½ cup prepared tomato pasta sauce

½ cup grated reduced fat cheddar cheese

8 cherry tomatoes, halved

½ x 145g pack Sanitarium Vegie Delights Bacon Style Rashers, julienned

Easy StepsPreheat grill to med/high. Lay toasted muffin halves on baking tray, spread halves with 2 teaspoons pasta sauce, sprinkle with grated cheese.

Place 2 cherry tomato halves on muffin halves, top with the julienned Vegie Delights Bacon Style Rashers.

Grill for 5 minutes or until cheese has melted.

Tips: Can be glad wrapped and frozen for 1-2 weeks.

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Kilojoules 1000 Kj

Calories 240 cal

Protein 14 g

Fat 7g

Carbohydrate 30 g

Sodium 750 mg

Patassium 420 mg

Calcium 200 mg

Iron 2 g

Fibre 4 g

Savoury Mung Bean Cakes

Prep Time: 15 mins


Servings: 4-6

These corn cakes are delicious for brunch or a light lunch.

Ingredients½ Cup mung beans, soaked overnight

¾ cup hot water

120g packet Vegie Delights Deli Slices Smoked, finely diced

1 spring onion, finely chopped


1 cup finely shredded cabbage

2 eggs

pinch of ground cumin

1 ½ teaspoons canola oil

1 teaspoon sesame oil

Easy StepsDrain the mung beans, place in a food processor with the hot water and blend until smooth. Pour the mung bean mixture into a large bowl. Add the soy slices, spring onion, garlic, cabbage, eggs and cumin and mix together well.

Heat the canola and sesame oils in a non-stick frying pan. Spoon tablespoons of the mixture into the pan and cook over medium heat for 2 minutes each side, or until golden brown. You should have enough mixture to make 20 pancakes.

Delicious served warm or cold with soy sauce

Tips: You can store soaked and cooked legumes in refrigerator for up to 3 days.

.

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Kilojoules 500 Kj

Calories 120 cal

Protein 6 g

Fat 9 g

Carbohydrate 4 g

Sodium 139 mg

Patassium 436 mg

Calcium 34 mg

Iron 2.2 g

Fibre 1.3 g

Sweet Potato and Corn Fritters

Prep Time: 10 mins


Servings: 4-6

With Chive Ricotta. Quick and easy breakfast treat perfect for Easter morning brunch.

Ingredients400g Sweet Potato

6 Spring onions, thinly sliced

3/4 cup corn kernals, drained

4 slices Sanitarium Vegie Delights Smoked Deli Slices, finely diced

1/3 cup plain flour

3 eggs, lightly beaten


3/4 cup reduced fat ricotta

2 tablespoons chives, snipped

Easy StepsPlace sweet potato, spring onions, corn, Sanitarium Vegie Delights Smoked Deli Slices, flour and eggs in a large mixing bowl and stir until well combined.

Heat oil in a large non-stick frying pan. Add heaped tablespoons of mixture and cook for 2-3 minutes each side or until golden. Remove and place on paper towel to drain.

Mix together ricotta and chives. Serve fritters with chive ricotta Makes approximately 20.

Serving Suggestion

Serve fritters with a side salad consisting of lettuce, tomato, celery, carrot, cucumber, capsicum, and any other fresh vegetables.

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Kilojoules 530 kj

Calories 127 cal

Protein 5 g

Total Fat 5.9 g

Saturated fat 6 g

Carbohydrate 13 g

Total Sugars 3 g

Sodium 55 mg

Patassium 153 mg

Fibre 2 g

Vegetable Fritter

Prep Time: 10 mins


Servings: 4

Vegetable Fritter with Bacon Rashers, Spinach, Avocado And Roasted Tomato

Ingredients2 plum tomatoes

1 teaspoon olive oil

¼ teaspoon salt (optional)

4 Sanitarium Vegie Delights - Bacon Style Rashers

100g spinach, picked and washed

½ small avocado, sliced

1 lemon wedge

Vegetable Fritter

½ cup plain flour

1 teaspoon baking powder

1 egg

¼ cup low fat soy milk

½ teaspoon salt (optional)

½ cup potato, diced and cooked

½ cup peas, cooked or frozen ones

½ cup corn off the cob

½ cup red capsicum, diced

1 tablespoon vegetable oil

Easy StepsHalve the tomatoes, brush with olive oil, sprinkle with salt, if desired and roast @ 180ºC for 12 minutes.

For the fritters whisk together the flour, baking powder, egg, soy milk and salt. Fold through the vegetables.

Heat the vegetable oil in a non stick pan, spoon 2 tablespoons of fritter mix for each fritter. Cook for 1-2 minutes each side until cooked through. Continue cooking until all batter is used.

When you have finished cooking fritters, cook the bacon style rashers in the same pan.

Place two fritters on each plate, top with spinach, sliced avocado, bacon style rashers and roasted tomatoes. Squeeze over lemon and serve.

Tips: Recipe analysis figures vary slightly from that published in Eat to Live as specific brands have been used e.g. Sanitarium Soy Healthy.

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Kilojoules 1170 Kj

Calories 280 cal

Protein 10 g

Fat 15 g

Saturated fat 2.8 g

Carbohydrate 24 g

Sodium 320 mg

Patassium 690 mg

Calcium 73 mg

Iron 5.3 mg

Fibre 5.2 g

BBQ'd corn parcels

Prep Time: 20 mins


Servings: 2

Ingredients1 corn cob, husks intact

1 Sanitarium Vegie Delights Not Burger

1⁄2 onion, sliced

2 teaspoons olive oil


1⁄2 tomato, diced


Easy StepsPre-heat a BBQ to medium. Carefully remove the husk from the corn and place in a large bowl. Pour boiling water over them and leave for 1 minute. Drain and dry. Cut one of the husks into long thin strips.

Place corn and Not Burger on the grill plate and cook for 4-5 minutes each side. Mix onion, oil and garlic and place on the hotplate and cook until softened.

Slice the corn kernels from the corn and dice the Not burgers. Mix with the onion mixture, tomato and parsley. Place tablespoons of the mixture in the centre of 8 husks. Fold up ends to enclose the filling. Use the strips of husks to secure the ends of each parcel.

Return to the BBQ for 1-2 minutes or until heated through. Serve with salad.

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Kilojoules 988

Protein 11.2g

Total Fat 9.9g

Saturated Fat 1.2g

Carbohydrate 25.4g

Sugars 3.8g

Fibre 4.7g

Sodium 195mg

Potassium 615mg

BBQ'd lentil, cherry tomato and zucchini skewers

Prep Time: 10 mins


Servings: 4

Ingredients300g packet Sanitarium Vegie Delights Lentil Patties

8 cherry tomatoes

1 large zucchini, sliced into 8 pieces

1 tablespoon balsamic vinegar

1 tablespoon basil

8 rosemary stalks, leaves removed

Easy StepsPre-heat BBQ to medium. Toss tomatoes and zucchini in vinegar and place zucchini and lentil patties on alightly greased hotplate.

Cook for 5 minutes then remove and quarter patties. Place tomatoes on grill plate and cook for 1-2 minutes. Remove and toss tomato and zucchini in basil.

Thread a tomato on each rosemary stalk, followed by a lentil pattie quarter, then zucchini and then finished with a lentil pattie quarter. Serve hot..

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Kilojoules 589

Protein 9.8g

Total Fat 4.2g

Saturated Fat 0.4g

Carbohydrate 13.1g

Sugars 3.9g

Fibre 4.6g

Sodium 270mg

Potassium 390mg

Pumpkin, chickpea and semi-dried tomato salad

Prep Time: 10 mins


Servings: 4

IngredientsOlive oil spray

300g packet Sanitarium Vegie Delights Garden Vegetable Patties

1⁄2 butternut pumpkin (500g), peeled and thinly sliced

100g 99% fat-free semi-dried tomatoes

400g can chickpeas, rinsed and drained

120g baby spinach leaves

1 tablespoon slivered almonds, toasted

Dressing


juice of 1 lemon

1⁄4 cup continental parsley, finely chopped

1 tablespoon basil, finely chopped

Easy StepsPre-heat BBQ hotplate to medium-low. Spray with oil and cook vegetable patties and pumpkin for 5 minutes each side. Remove and slice vegetable patties.

Toss pumpkin, vegetable patties, tomatoes, chick peas and spinach leaves together.

Combine dressing ingredients in a jar with a lid and drizzle over salad. Sprinkle over almonds andserve.

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Kilojoules 1545

Protein 20.8g

Total Fat 7.9g

Saturated Fat 1.2g

Carbohydrate 47.0g

Sugars 17.6g

Fibre 12.7g

Sodium 595mg

Potassium 1735mg

Pasta and Bean Soup

Prep Time: 10 mins


Servings: 4-6

A hearty soup to warm up with on a cold winters day.

Ingredients2 teaspoons olive oil

1 medium onion, diced


pinch of ground cinnamon

2 tablespoons chopped fresh flat-leaf parsley

1 bay leaf

145g packet Vegie Delights Deli Slices Smoked, diced

200g cooked borlotti beans

1.5 ltrs vegetable stock

120g tagiatelle, broken into 4cm lengths

Easy StepsHeat olive oil in a large saucepan. Add the onion and garlic and cook over moderate heat for 3 minutes, or until the onion is soft.

Add the cinnamon, parsley, bay leaf and Deli Slices and cook, stirring, for 5 minutes.

Stir in the borlotti beans and vegetables stock, then reduce the heat and simmer, covered, for 15 minutes, or until slightly thickened. Remove the lid and bring the soup to the boil. Add the tagliatelle and cook for 8 minutes or until the tagliatelle is al dente. Serve with crusty bread.

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Kilojoules 700 Kj

Calories 165 cal

Protein 9 g

Fat 6 g

Carbohydrate 19 g

Sodium 280 mg

Patassium 280 mg

Calcium 20 mg

Iron 1.9 g

Fibre 6 g

Smoke Potato Gratin

Prep Time: 10 mins


Servings: 4

This delicious vegetarian dish is easy to prepare and is perfect with salad orspring vegetables

Ingredients2 teaspoons oil

1 medium onion, sliced

500g potato, peeled & thinly sliced

½ x 120g packet Vegie Delights Deli Slices Smoked, diced

1 ½ tablespoons flour

2 cups Sanitarium so good soymilk

½ teaspoon salt

½ cup grated low-fat cheese

¼ cup grated low-fat cheese, extra

Easy StepsHeat oil in frypan. Saute onion until soft, then layer potato, onion and diced deli slices in a square 21cm x 21cm ovenproof dish.

Combine flour and So Good in a large bowl. Microwave on HIGH for 5 minutes, stirring after every minute (or simmer over medium heat until mixture boils and thickens). Add salt and cheese.

Pour sauce over potato and sprinkle with extra cheese. Bake in a moderate oven, 180°C, for 1 hour or until potato is cooked and top is golden.

Tips: Leftovers are great for lunch!

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Kilojoules 1260 Kj

Calories 305 cal

Protein 17 g

Fat 14 g

Carbohydrate 14 g

Sodium 570 mg

Patassium 1040 mg

Calcium 350 mg

Iron 2.2 g

Fibre 4 g

Stuffed Field Mushrooms

Prep Time: 10 mins


Servings: 4

Mushroom lovers will enjoy this entree.

Ingredients4 medium field mushrooms

1 teaspoon light olive oil

1 small onion, finely diced


3 rashers Vegie Delights Bacon Style Rashes, finely diced

1 tablespoon shredded fresh basil

100g cooked soy beans

1 tablespoon sun-dried tomato pesto

1 tablespoon balsamic vinegar

Easy StepsWipe the mushrooms clean with a damp cloth. Remove and finely chop the stems. Heat the olive oil in a saucepan, add the onion and garlic and cook over medium heat for 3 minutes, or until the onion has softened.

Add the chopped mushroom stems, bacon style rashers, basil and soy beans and cook, stirring, for 5 minutes.

Spread 1 teaspoon of tomato pesto on the underside of each mushroom. Place on a tray and cook under a hot grill for 10 minutes, or until the mushrooms have softened. Spoon the soy bean mixture into the cap, drizzle with the balsamic vinegar and serve immediately.

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Kilojoules 560 Kj

Calories 135 cal

Protein 8 g

Fat 10 g

Carbohydrate 3 g

Sodium 200 mg

Patassium 478 mg

Calcium 20 mg

Iron 1.3 g

Fibre 5 g

Big bbq breakfast

Prep Time: 5 mins


Servings: 4

Ingredients300g packet Sanitarium Vegie Delights Traditional Vegie Sausages

4 eggs

200g brown mushrooms, sliced

2 tomatoes, halved

4 slices wholegrain bread

1⁄4 cup parsley, roughly chopped

Easy StepsPre-heat BBQ to medium heat. Spray hotplate lightly with oil and add sausages, eggs, mushrooms and tomatoes and cook for 3-4 minutes.

Place bread on grill plate and toast for 1-2 minutes each side.

Place bread on four serving plates and add sausages, an egg, some mushrooms and half a tomato. Sprinkle with parsley and serve.

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Kilojoules 1340

Protein 27.6g

Total Fat 12.7g

Saturated Fat 2.2g

Carbohydrate 21.3g

Sugars 5.6g

Fibre 4.1g

Sodium 675mg

Potassium 590mg

New potato salad

Prep Time: 10 mins


Servings: 4

Ingredients1kg new potatoes, halved

2 tablespoons olive oil


1 onion, diced

1 tablespoon rosemary, chopped

2 Sanitarium Vegie Delights Bacon Style Rashers, choppedjuice of 1 lemon

1 tablespoon wholegrain mustard

1 cup continental parsley leaves

Easy Steps Pre-heat BBQ hotplate to medium. Place potatoes in a large saucepan of boiling water and cook for 8 minutes. Drain well.

Mix potatoes with oil, garlic, onion, rosemary and soy rashes then place on BBQ hotplate. Cook for8-10 minutes or until crispy.

Mix together lemon and mustard and pour over potato mixture. Toss through parsley.

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Kilojoules 1211

Protein 8.4g

Total Fat 10.5g

Saturated Fat 1.4g

Carbohydrate 36.0g

Sugars 3.0g

Fibre 6.7g

Sodium 125mg

Potassium 1360mg

Vegie roast rounds

Prep Time: 5 mins

Cooking Time:

Servings: 4

Ingredients200g sweet potato, peeled

half 480g packet Sanitarium Vegie Roast, sliced

1 tablespoon brown sugar

1⁄4 cup reduced fat sour cream

1⁄4 cup sweet chilli sauce

2 tablespoons fresh mint leaves

Easy StepsPre-heat a BBQ grill plate to medium. Using a potato peeler, peel long thin strips of sweet potato. Place roast slices, sweet potato and sugar in a bowl and stir to coat.

Place roast slices and sweet potato on grill plate and cook for 2-3 minutes. Remove sweet potato and turn roast slices over. Cook a further 2 minutes.

Top each roast slice with some sweet potato, sour cream, sweet chilli sauce and garnish with mint leaves.

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Kilojoules 998

Protein 13.5g

Total Fat 8.6g

Saturated Fat 3.7g

Carbohydrate 25.7g

Sugars 10.2g

Fibre 1.8g

Sodium 645mg

Potassium 225mg

vegie delights recipe cookbook

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