Donal Skehan’s easy meat-free meals: tofu and broccoli stir fry, mint and pea pesto gnocchi and super power chilli

Lighter, vegetable-forward fare is on the menu in our house at the moment and, as a meat eater, I enjoy recipes which focus on maximising flavour and texture without relying solely on meat.

It can often be surprising how inventive and satisfying vegetarian and vegetable-forward dishes can be. Plus, exploring new recipes allows us to look beyond the typical meat and two veg and discover new ways to nourish our bodies. This week, I have three easy vegetarian dinners to incorporate into your weekly routine.

An ingredient that was never in our house growing up was tofu. It was relegated to the health food aisles and appeared as a mystery ingredient which never got any air time. Nowadays, it’s always in my weekly shop. Pressed of its moisture, it fries and roasts really well, or added to kimchi stew, it makes a nourishing speedy bowl of supper.

The recipe here for a tofu and broccoli stir fry is worth saving — it’s an everyday staple which the whole family will love and I urge you to pop a pack of tofu in your basket this weekend to make it.

Next up, another staple vegetarian dinner for us is this super power chilli with charred corn salsa. An easy, make-ahead chilli with lots of good stuff in there, replacing beef or pork with grains like lentils and quinoa makes for a deliciously light, yet rich and filling meal. You might be thinking it’s not going to fool you or the meat eater in your life, but serve it up with a spicy, smoky corn salsa and all the other accompaniments — nobody will have any complaints!

Lastly, a super-quick but fresh supper for spring. Gnocchi limone with fresh pea and mint pesto combines the creamy richness of lemon-infused cream slathered over little dumplings of gnocchi with a blitz of fresh minty pea pesto. This dish exemplifies the beauty of seasonal cooking and, around this time of year, you could also add asparagus to bump up the veg content.

Whether enjoyed as a light supper on an unseasonably warm evening or served as a vibrant addition to your springtime gatherings, it’s a meat-free meal that is spring comfort in a bowl.

Tofu & Broccoli Stir Fry

Serves: 4

Time: 25 minutes

Ingredients

• 280g pack extra-firm tofu
• 1 tbsp groundnut oil
• Pinch chilli flakes
• 2 cloves garlic, sliced
• 1 tbsp soy sauce
• 200g tenderstem broccoli, cut into pieces
• 125g baby sweetcorn, halved lengthways
• 4 spring onions, sliced into pieces
• 2 tbsp black bean (or oyster) sauce
• Steamed rice, to serve

Method 1. Crumble the tofu with your fingers into small but not tiny pieces. Pat dry with a paper towel.

2. Heat the oil in a large wok or pan over a medium-high heat, add the crumbled tofu and cook for 1-2 minutes, then toss and cook for a couple of minutes more until golden on all sides. Add the chilli flakes and garlic and cook for 30 seconds before adding the soy sauce. Toss to coat and transfer the contents of the pan to a plate.

3. Add the broccoli to the pan alongside a splash of water and allow to cook for 3-4 minutes, then add the sweetcorn and spring onions. Cook for a minute more until almost all the water has evaporated and the veggies are tender.

4. Add the black bean sauce and return the tofu to the pan, continuing to toss everything together. Serve with steamed rice.

Super Power Chilli with Charred Corn Salsa

Serves: 4

Time: 1 hour

Ingredients

• 1 tbsp coconut oil
• 1 large onion, finely diced
• 1 carrot, finely diced
• 1 celery stick, finely diced
• Large thumb-sized piece of fresh ginger, peeled and finely chopped
• 3 garlic cloves, very finely chopped
• 1 red chilli, finely chopped
• 1 tbsp coriander seeds, toasted and ground
• 1 tbsp cumin seeds, toasted and ground
• 1 tbsp chilli powder
• 1 tsp smoked paprika
• 250g quinoa
• 250g puy lentils
• 2 x 400g tins plum tomatoes
• 1l vegetable stock
• 1 x 400g tin kidney beans, drained and rinsed
• Sea salt and freshly ground black pepper

For the corn salsa:

• 2 corn on the cob
• 1 tsp coconut oil
• 2 tbsp coriander stalks, finely chopped
• 1 tsp smoky Tabasco sauce

To serve:

• 2 ripe avocados, thinly sliced
• Large handful of coriander leaves
• 2 limes, cut into wedges
• Natural yoghurt (optional)

Method

1. Melt the coconut oil in a large casserole dish over a medium-high heat. Add the onion, carrot, celery and ginger and fry for 4-5 minutes until just tender. Stir in the garlic, red chilli, coriander and cumin seeds, chilli powder and smoked paprika and fry for a further 2-3 minutes.

2. Add the quinoa, puy lentils, plum tomatoes and vegetable stock and bring to the boil. Reduce the heat, season with salt and pepper and simmer gently for 45 minutes, or until the grains are tender and cooked through. Keep adding liquid, if required, until the grains are tender.

3. Add the kidney beans and cook for a further 5 minutes. Taste and adjust the seasoning if needed and cover with a lid until ready to serve.

4. While the chilli is cooking, prepare the corn salsa. Boil the corn in a pot of water for 8-10 minutes, or until tender. Slice the cooked corn kernels off the cobs. Heat a large frying pan over a high heat.

5. Add the coconut oil and fry the corn kernels, without stirring, until slightly charred. Stir through the chopped coriander stalks and Tabasco sauce and season generously with salt and pepper.

6. Serve the chilli in deep bowls, topped with avocado slices, spoonfuls of corn salsa, coriander leaves, lime wedges and a dollop of yoghurt, if using.

Mint & Pea Pesto Gnocchi Limone

Serves: 4

Time: 30 minutes

Ingredients

• 250g gnocchi
• 50g butter
• 200ml double cream
• 50g Parmesan, finely grated
• Zest and juice of 1 lemon

For the pesto:

• 125g frozen peas, thawed
• 40g mint, leaves roughly chopped, plus extra to serve
• 75g blanched almonds, toasted
• 80g Parmesan, plus extra to serve
• ½ garlic clove, grated
• Zest of 1 lemon
• 100ml olive oil

Method

1. Blitz all of the ingredients for the pesto together in a blender until you have a chunky paste and set aside.

2. Bring a large pot of water to the boil and cook the gnocchi according to the packet instructions.

3. Add the butter to a frying pan over a medium heat and let it melt before adding the double cream, Parmesan, lemon zest and juice.

4. Simmer for a few minutes to thicken then add the cooked gnocchi and toss in the sauce.

5. Warm the pesto in a separate pan over a medium-high heat with a little of the gnocchi cooking water until hot.

6. Serve the gnocchi into bowls for serving and drizzle with the pesto. Garnish with mint leaves and a bit more Parmesan.

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