Tasty weekend vegetarian meals

A number of studies have found that vegetarian diets are associated with a modestly reduced risk of developing cancer compared with diets that include meat.

For example, a major analysis of nearly 80,000 adults found about a 12 percent lower overall risk of cancer among vegetarians, and even greater reductions for specific cancers like stomach (up to 45 percent lower) and lymphoma (about 25 percent lower).

While no diet guarantees cancer prevention, these findings suggest that regularly choosing plant-based meals may offer important long-term health benefits.

Here are four delicious vegetarian recipes you can enjoy this weekend:

Entrees

Roasted Pumpkin and Feta Salad
A warm salad featuring roasted butternut pumpkin, baby spinach, crumbled feta, toasted pine nuts and a honey-balsamic glaze.

Ingredients:

• 500g butternut pumpkin, peeled and cut into 2cm cubes
• 1 tbsp olive oil
• 100g baby spinach leaves
• 75g feta cheese, crumbled
• 2 tbsp pine nuts, toasted
• 1 tbsp honey
• 2 tbsp balsamic vinegar
• Salt and pepper to taste

Instructions:

1. Preheat oven to 200°C (fan-forced 180°C).
2. Toss pumpkin cubes with olive oil, salt and pepper. Spread on a lined baking tray and roast for 25 to 30min, turning halfway, until golden and tender. Let cool slightly.
3. In a large bowl, combine roasted pumpkin with spinach leaves, crumbled feta and toasted pine nuts.
4. Whisk together honey and balsamic vinegar, then drizzle over the salad. Toss gently to combine. Serve warm.

Grilled Asparagus with Lemon and Parmesan
Fresh asparagus spears grilled and topped with a squeeze of lemon juice, shaved parmesan and a sprinkle of toasted almonds.

Ingredients:

• 2 bunches (about 20 spears) asparagus, trimmed
• 1 tbsp olive oil
• Zest and juice of 1 lemon
• 30g parmesan cheese, shaved
• 2 tbsp toasted slivered almonds
• Salt and black pepper

Instructions:

1. Toss asparagus in olive oil, salt, and pepper.
2. Heat a grill pan over medium-high heat. Grill asparagus for 2-3min, turning occasionally, until just tender and slightly charred.
3. Transfer to a platter. Sprinkle with lemon zest, a squeeze of lemon juice, shaved parmesan and toasted almonds. Serve immediately.

Mains

Eggplant Parmigiana
Layers of oven-roasted eggplant, rich tomato sugo, basil and mozzarella, baked until golden. Serve with a leafy salad or sourdough bread.

Ingredients:

• 2 large eggplants, sliced into 1cm-thick rounds
• Salt
• Olive oil
• 700ml tomato passata or sugo
• 2 cloves garlic, minced
• 1 tsp dried oregano
• 1 cup grated mozzarella
• 1/2 cup grated parmesan
• 1 handful fresh basil leaves
• Black pepper

Instructions:

1. Lightly salt eggplant slices and set aside for 20min to draw out moisture. Pat dry.
2. Preheat oven to 200°C (fan-forced 180°C). Brush eggplant slices with olive oil and grill or roast until golden (about 10min per side).
3. In a saucepan, heat a little olive oil and sauté garlic for 1min. Add passata and oregano, simmering for 10min. Season with pepper.
4. In a baking dish, layer roasted eggplant, tomato sauce, shredded mozzarella, grated parmesan and fresh basil. Repeat, finishing with cheese on top.
5. Bake 30–35min or until golden and bubbling. Rest before slicing.

Thai Green Vegetable Curry
Mixed vegetables like sweet potato, capsicum, zucchini, and broccoli simmered in a fragrant coconut green curry sauce. Serve with steamed jasmine rice or brown rice for extra fibre.

Ingredients:

• 2 tbsp green curry paste (mild or medium)
• 400ml lite coconut milk
• 1 tbsp olive or coconut oil
• 1 sweet potato, peeled and cubed
• 1 red capsicum, sliced
• 1 zucchini, sliced
• 1 cup broccoli florets
• 100g snow peas, trimmed
• 1 tbsp soy sauce
• Juice of 1/2 lime
• 2 tbsp chopped fresh coriander
• Steamed jasmine or brown rice, to serve

Instructions:

1. Heat oil in a large saucepan over medium heat. Add curry paste and stir for 1min until fragrant.
2. Pour in coconut milk and stir to combine.
3. Add sweet potato, bring to a gentle simmer, and cook for 8min.
4. Add capsicum, zucchini, broccoli and snow peas. Simmer for another 5-7min until vegetables are just tender.
5. Stir in soy sauce and lime juice. Adjust seasoning.
6. Serve curry over steamed rice and sprinkle with coriander.

These recipes combine seasonal Australian produce and classic flavours, prioritising nutrition and ease of preparation for the 50-plus age group.