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Prep 5 min, Cook 15 min + 15 min standing, Serves 4

+ Ingredients

Cooking oil spray
2tbsp medium curry paste
400g tin chickpeas in water, drained and rinsed
225g basmati rice, rinsed
400ml hot reduced-salt vegetable stock
500g frozen mixed vegetables
100g broccoli, cut into small florets

A few fresh flatleaf parsley or coriander sprigs, to garnish

+ Method

1. Spray a large saucepan with a little oil and heat to medium-high. Add the curry paste, chickpeas and rice. Cook, stirring, for 1 min or until fragrant.

2. Add the stock and bring to the boil, then reduce the heat to medium-low. Cover and simmer for 10 min or until the rice is almost tender, adding the mixed vegetables and broccoli halfway through cooking. Remove from the heat and stand, covered, for 5 min. Serve garnished with the parsley or coriander.

+ Ingredients

Per serving:

+ Method

355kcal, 13.8g protein, 4.8g fat, 0.5g saturates, 64.4g carbs, 5.7g sugar, 2.5g fibre, 1.3g salt, 105mg calcium, 4mg iron

Low cal, low fat, low sats, low sugar, vegetarian, dairy free, 2 of 5-a-day

+ Ingredients

Nutrition tip:

+ Method

Its a misconception that frozen vegetables contain fewer nutrients than fresh. Most are processed on the day theyre picked, before too many vitamins have had time to be destroyed. Whats more, the freezing process helps preserve nutrients.