Meat-free marvels

Combine these flavourful meals with the veggie and vegan recipes in the main plan for a week-long vegetarian diet plan

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Veggie spaghetti puttanesca

Althoug traditionally made with anchovies, the flavour of this pasta dish works well without. We have also snuck in an extra portion of veg in the form of courgettes – they disappear into the sauce, so you hardly know they’re there.

SERVES 4 PREP 10 mins COOK 25 mins EASY V

2 tbsp olive oil

2 onions (320g), finely chopped

320g courgettes, coarsely grated

3 large garlic cloves, crushed

1/4- 1 /2 tsp chilli flakes (optional)

400g can chopped tomatoes

2 tbsp tomato purée

1 tsp balsamic vinegar

1 tsp vegetable bouillon powder

8 Kalamata olives, stoned and halved lengthways

2 tbsp capers, drained

300g wholemeal spaghetti

15g flat-leaf parsley, finely chopped

40g vegetarian Italian hard cheese, finely grated

1 Heat the oil in a large non-stick pan over a medium heat. Add the onions and fry for 5-8 mins until starting to colour. Add the courgette, garlic and chilli flakes, if using, and cook for a further 3-5 mins until the courgette starts to go very soft.

2 Stir in the tomatoes, a can full of water, tomato purée, the vinegar, bouillon, olives and capers, bring to a gentle simmer and cook, uncovered, for 15 mins.

3 Meanwhile, bring a large pan of salted water to the boil. Cook the spaghetti following pack instructions, then drain and toss with the sauce and parsley. Serve two portions with half the cheese scattered on top, and chill the rest for another day. Will keep chilled for up to three days. Reheat portions in the microwave until piping hot, or on the hob, covered, over a medium heat with a splash of water to loosen.

GOOD TO KNOW low fat • low cal • fibre • vit c • iron •3 of 5-a-day