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Zucchini Burgers

Definitions

Recipe classification: All recipes have been classified according to state and territory policies and guidelines. Click here for information.

Vegie Power Index: Developed by The George Institute, a Vegie Power Index has been applied to each recipe based on the proportion of vegetable content. Click here to assess your own recipes, and download this handy conversion sheet to make entering your recipes easier!

Variations
  • Can also pan-fry patties
INGREDIENTS SERVES 10 SERVES 25 SERVES 50
Medium zucchinis, grated 3 7 14
Wholemeal bread, crumbed 4 slices 19 slices 18 slices
Parmesan cheese 1/2 cup 1 cup 2 cups
Eggs, beaten 4 9 18
Basil, chopped 1 tbsp 2 tbsp 4 tbsp
Oregano, chopped 1 tbsp 2 tbsp 4 tbsp
Large onion, grated 1 2 4
Parsley, chopped 2 tbsp 4 tbsp 8 tbsp
Bread rolls, split in half 10 rolls 25 rolls 50 rolls
Assorted fresh salad

Method

  1. Preheat oven to 180°C
  2. Combine grated zucchini, breadcrumbs, cheese, eggs, herbs and onion in a bowl – mix well
  3. Form into patties and place on a greased tray
  4. Bake in in the oven until brown
  5. Place onto bread rolls with your choice of salad items (e.g. shredded lettuce, tomato slices, onion rings, beetroot slices)

Zucchini Noodle Cakes

Definitions

Recipe classification: All recipes have been classified according to state and territory policies and guidelines. Click here for information.

Vegie Power Index: Developed by The George Institute, a Vegie Power Index has been applied to each recipe based on the proportion of vegetable content. Click here to assess your own recipes, and download this handy conversion sheet to make entering your recipes easier!

Variations
  • Replace the zucchini and carrot with other vegetables such as corn, capsicum, mushrooms or spinach
INGREDIENTS SERVES 10 SERVES 25 SERVES 50
Noodles, dried 2 x 85g packets 4 packets 8 packets
Eggs, lightly beaten 5 10 20
Mozzarella cheese, reduced-fat, grated 1/2 cup 1 cup 2 cups
Zucchini, grated 2 small 4 small 8 small
Carrot, grated 1 small 2 small 4 small
Herbs, dried (to taste)
Salt and pepper (to taste)
Vegetable oil spray (as needed)

Method

  1. Cook the noodles as per the instructions on the packet, discarding the flavour sachet. Then drain and place them in a large bowl.
  2. Add the eggs, cheese, zucchini, carrot, herbs, salt and pepper and mix until well combined.
  3. Place ½ cup of mixture into the pan and cook for 1 – 2 minutes until it is golden brown. Turn the noodle cake over and cook the other side for a further 1 – 2 minutes until it is also golden brown. Remove it from the pan and drain on absorbent paper.
  4. Repeat the process with the remaining mixture, keeping them warm in a low oven until all of the noodle cakes are made.
  5. These can be eaten warm or cooled in the fridge ready to be served when needed.

Vietnamese Rice Paper Rolls

Definitions

Recipe classification: All recipes have been classified according to state and territory policies and guidelines. Click here for information.

Vegie Power Index: Developed by The George Institute, a Vegie Power Index has been applied to each recipe based on the proportion of vegetable content. Click here to assess your own recipes, and download this handy conversion sheet to make entering your recipes easier!

Variations
  • Serve with sweet chilli sauce or soy sauce
  • If you are short on time, you can buy pre-packaged julienne vegetables in the fruit and vegetables section in most supermarkets
INGREDIENTS SERVES 10 SERVES 25 SERVES 50
Rice paper rounds (16cm) 10 25 50
Mixed vegetables (e.g. beetroot, celery, carrot, bean sprouts) 1 1/4  cups 3 cups 6 1/4 cups
Pre-cooked skinless chicken breast, finely chopped 3/4 cup 1 1/2 cups 3 1/4 cups

Method

  1. Julienne* the vegetables and mix together in a bowl
  2. Pass rice paper through warm water and lay flat on chopping board
  3. Spoon mixed vegetables onto rice paper, just below the centre
  4. Spoon chicken onto the vegetables
  5. Fold the bottom of the rice paper up to cover filling
  6. Fold each side and roll

Vegie pizza

Definitions

Recipe classification: All recipes have been classified according to state and territory policies and guidelines. Click here for information.

Vegie Power Index: Developed by The George Institute, a Vegie Power Index has been applied to each recipe based on the proportion of vegetable content. Click here to assess your own recipes, and download this handy conversion sheet to make entering your recipes easier!

Variations
  • Other bread bases can be used (e.g. Pita bread)
  • A variety of vegetable toppings of your liking can be used e.g. leftover roasted vegetables
INGREDIENTS SERVES 2 SERVES 4 SERVES 8
Sandwich wraps or Tortilla 2 4 8
Tomato paste/pizza sauce or canned crushed tomatoes 4 tbsp 8 tbsp 16 tbsp
Zucchini rounds, thinly cut 1/3 cup 2/3 cup 1 1/3 cups
Red or yellow capsicum strips 1/3 cup 2/3 cup 1 1/3 cups
Button mushrooms, sliced 100g 200g 400g
Light tasty cheese, shredded 1/4 cup 1/2 cup 1 cup

Method

  1. Preheat oven to 200°C.
  2. Line 2 large baking trays.
  3. Place wraps on trays and spread 2 tablespoons of sauce or paste on each wrap.
  4. Top the wraps with zucchini, capsicum and mushrooms then sprinkle the cheese.
  5. Bake 7-10 minutes until cheese is melted.
  6. Cut pizza into 6 slices and serve.

Vegetable Pasta Bake

Definitions

Recipe classification: All recipes have been classified according to state and territory policies and guidelines. Click here for information.

Vegie Power Index: Developed by The George Institute, a Vegie Power Index has been applied to each recipe based on the proportion of vegetable content. Click here to assess your own recipes, and download this handy conversion sheet to make entering your recipes easier!

INGREDIENTS SERVES 10 SERVES 20 SERVES 30
Carrots, peeled and diced 145g 365g 725g
Turnips, peeled and diced 145g 365g 725g
Sweet potato, peeled and diced 145g 365g 725g
Zucchini, de-seeded and diced 145g 365g 725g
Paprika 7g 17.5g 35g
Turmeric 7g 17.5g 35g
Cumin 7g 17.5g 35g
Coriander 7g 17.5g 35g
Vegetable oil 145mL 365mL 725mL
Butter, unsalted 70g 175g 350g
Plain flour 70g 175g 350g
Reduced fat milk 430mL 1075mL 2150mL
Macaroni pasta, cooked 290g 725g 1450g
Light tasty cheese, shredded 290g 725g 1450g

Method

  1. Preheat oven to 180°C
  2. Toss vegetables in combined spices and oil and bake until soft (30-40 minutes)
  3. Melt butter in pot, add flour and cook for 3 minutes stirring with a wooden spoon until it has slightly changed colour, gradually add milk over the heat
  4. Bring to the boil
  5. Mix vegetables, pasta and sauce together then pour into a baking dish and sprinkle with light shredded cheese over the top
  6. Bake in oven until golden brown.

Vegetable Lasagne

Definitions

Recipe classification: All recipes have been classified according to state and territory policies and guidelines. Click here for information.

Vegie Power Index: Developed by The George Institute, a Vegie Power Index has been applied to each recipe based on the proportion of vegetable content. Click here to assess your own recipes, and download this handy conversion sheet to make entering your recipes easier!

INGREDIENTS SERVES 15 SERVES 36 SERVES 72
Polyunsaturated oil 2 tbsp 4 tbsp 8 tbsp
Garlic cloves, crushed 1 2 4
Large onions, chopped 1 2 4
Celery sticks, chopped 1 1/2 4 8
Capsicum, seeded and chopped 1 2 4
Baby eggplants, chopped 1 1/2 4 8
Mushrooms, sliced 80g 210g 420g
Medium carrot, peeled and chopped 1 2 4
Tomato paste 120g 290g 580g
810g can chopped tomatoes and juice 1 can 2 cans 4 cans
Water (or vegetable stock) 300mL 780mL 1.6L
Dried oregano 2 tbsp 4 tbsp 8 tbsp
Cornflour 1/4 cup 2/3 cup 1 1/3 cups
Reduced-fat milk 625mL 1.6L 3.1L
Nutmeg 1/2 tsp 1 tsp 2 tsp
Black pepper (to taste)
Reduced-fat cottage/ricotta cheese 210g 520g 1kg
Reduced-fat tasty cheese 100g 260g 520g
Instant lasagne sheets 10 25 50

Method

  1. Set oven to 180°C
  2. Heat oil in a large pan. Add garlic, onion and celery – cook until softened
  3. Add capsicum, zucchini, eggplant, mushrooms and carrots
  4. Combine well, cover with a lid to cook gently for 10 minutes
  5. Stir in tomato paste, tomatoes and juice, water and oregano
  6. Bring to the boil, cover and simmer till vegetables are tender (20 – 30 minutes)
  7. Blend the cornflour with a little milk and add to remaining milk
  8. Transfer to a saucepan and bring to the boil stirring constantly till thickened and smooth
  9. Add nutmeg and pepper
  10. Pour approximately ½ cup of the sauce into the cottage/ricotta cheese and set aside
  11. Spread one third of the vegetable mixture on the base of a 23 cm x 33 cm lasagne pan
  12. Cover with 4 lasagne sheets
  13. Spread another third of the mixture over and spread the cottage cheese mixture over the top
  14. Continue with another layer of lasagne then the remaining vegetable mixture
  15. Pour the white sauce evenly over the top and sprinkle with grated cheese
  16. Bake 45-50 minutes until brown and bubbling
  17. Allow to stand before cutting into portions

Vegetable Curry

Definitions

Recipe classification: All recipes have been classified according to state and territory policies and guidelines. Click here for information.

Vegie Power Index: Developed by The George Institute, a Vegie Power Index has been applied to each recipe based on the proportion of vegetable content. Click here to assess your own recipes, and download this handy conversion sheet to make entering your recipes easier!

INGREDIENTS SERVES 12 SERVES 24 SERVES 36
Olive oil 1 tbsp 2 tbsp 3 tbsp
Fresh ginger, grated 1 tbsp 2 tbsp 3 tbsp
Garlic cloves, crushed 2 cloves 4 cloves 6 cloves
Onion, diced 1 large 2 large 3 large
Curry paste 2 1/2 tbsp 5 tbsp 7 1/2 tbsp
Potatoes, peeled and cubed 2 medium 4 medium 6 medium
Carrot, peeled and cubed 2 medium 4 medium 6 medium
Pumpkin, peeled and cubed 1 cup 2 cups 3 cups
Light coconut milk 1 cup 2 cups 3 cups
Crushed tomatoes, canned 1 x 425g tin 2 x 425g tins 3 x 425g tins
Reduced-salt vegetable stock 1 cup 2 cups 3 cups
Capsicum, largely diced 1 medium 2 medium 3 medium
Cauliflower florets 1/2 cup 1 cup 1 1/2 cups
Broccoli florets 1/2 cup 1 cup 1 1/2 cups
Chopped fresh herbs (e.g. basil/coriander) 2 tbsp 4 tbsp 6 tbsp
Cooked rice 6 cups 12 cups 18 cups

Method

  1. Heat oil in large pan, saute ginger, garlic and onion until onion is clear.
  2. Add curry paste to pan, cook for 1 minute.
  3. Add potato, carrot and pumpkin to pan sir to coat for 1 minute.
  4. Add coconut milk, tinned tomatoes and enough stock to cover vegetables, simmer for 10 minutes or until vegetables begin to soften.
  5. Add remaining vegetables, simmer until all vegetables are cooked, approximately 15 minutes.
  6. Add chopped herbs before serving with cooked rice.

Vegetable Corn Toast

Definitions

Recipe classification: All recipes have been classified according to state and territory policies and guidelines. Click here for information.

Vegie Power Index: Developed by The George Institute, a Vegie Power Index has been applied to each recipe based on the proportion of vegetable content. Click here to assess your own recipes, and download this handy conversion sheet to make entering your recipes easier!

INGREDIENTS SERVES 10 SERVES 25 SERVES 50
Celery sticks, chopped 2 1/2 sticks 6 sticks 12 sticks
Capsicums, seeded and chopped 1/2 1 2
Spring onions 1/4 bunch 1/2 bunch 1 bunch
Creamed corn 75g 185g 375g
Bread slices 10 25 50
OR split english muffins 5 12 1/2 25

Method

  1. Saute celery, capsicum and spring onions for 2 – 3 minutes
  2. Stir in creamed corn and cook gently until heated through
  3. Spoon onto toasted bread or English muffin halves

Tuna Pasta Bake

Definitions

Recipe classification: All recipes have been classified according to state and territory policies and guidelines. Click here for information.

Vegie Power Index: Developed by The George Institute, a Vegie Power Index has been applied to each recipe based on the proportion of vegetable content. Click here to assess your own recipes, and download this handy conversion sheet to make entering your recipes easier!

Variations

*Any vegetables in season and available to you will work!

  • For example: broccoli, cauliflower, zucchini, capsicum, carrot, and frozen peas work well.
INGREDIENTS SERVES 6 SERVES 12 SERVES 24
Olive oil As needed As needed As needed
Garlic, finely crushed 1 cloves 2 cloves 4 cloves
Onion, diced 1 medium 2 medium 4 medium
Mixed vegetables*, cut into small cubes 200g 400g 800g
Canned tuna, drained 1 x 210g tin 2 x 210g tins 4 x 210g tins

Creamy Sauce
Polyunsaturated margarine 3 tbsp 6 tbsp 12 tbsp
White flour 1/3 cup 2/3 cup 1 1/3 cups
Reduced fat milk 2 cups 4 cups 8 cups
Vegetable stock powder 1 tsp 2 tsp 4 tsp
Dijon mustard 2 tsp 4 tsp 8 tsp
Reduced fat cheddar cheese, grated 1/2 cup 1 cup 2 cups
Parsley, finely diced 1 tbsp 2 tbsp 4 tbsp
Salt and pepper (to taste)

To assemble
Pasta, dry 2 cups 4 cups 8 cups
Breadcrumbs 2 tbsp 4 tbsp 8 tbsp
Reduced fat cheddar cheese, grated 1/2 cup 1 cup 2 cups
Parsley, finely diced 1 tbsp 2 tbsp 4 tbsp
Salt and pepper (to taste)

Method

  1. Preheat oven to 180°C.
  2. Put a saucepan over medium heat and add enough oil to lightly coat the bottom of the pan. Add the garlic and onion to the pan. Cook, stirring until the onion starts to look transparent.
  3. Add the margarine to the pan. When the margarine has melted add the flour and cook, stirring for 1 to 2 minutes or until the mixture bubbles and starts to come away from the side of the pan. Remove the pan from the heat.
  4. Slowly pour in the milk, stock powder and Dijon mustard whisking constantly, until the mixture is smooth.
  5. Place the saucepan over medium heat and bring to the boil. Reduce heat and stir constantly with a wooden spoon for five minutes or until sauce thickens and coats the back of the spoon.
  6. Remove from heat and stir through mixed vegetables, drained tuna, grated cheese and parsley. Season with salt and pepper to taste.
  7. Meanwhile. cook the pasta as per the instructions on the packet.
  8. Drain pasta and add to the creamy sauce mixture and stir until well combined.
  9. Spoon the pasta mixture into the baking dish. Evenly sprinkle the top with breadcrumbs and then grated cheese.
  10. Place the baking dish in the oven and bake for 20 minutes or until the topping is a golden brown and the cheese has melted.

Tofu Pasta Salad

Definitions

Recipe classification: All recipes have been classified according to state and territory policies and guidelines. Click here for information.

Vegie Power Index: Developed by The George Institute, a Vegie Power Index has been applied to each recipe based on the proportion of vegetable content. Click here to assess your own recipes, and download this handy conversion sheet to make entering your recipes easier!

INGREDIENTS SERVES 6 SERVES 12 SERVES 24
Pasta (dry) 250g 500g 1000g
Extra firm tofu, cut into small cubes 350g 700g 1400g
Paprika 1/2 tbsp 1 tbsp 2 tbsp
Cumin 1 tsp 2 tsp 4 tsp
Coriander 1 tsp 2 tsp 4 tsp
Tomatoes, diced 1/2 cup 1 cup 2 cups
Cucumber, diced 1/2 medium 1 medium 2 medium
Celery, diced 2 stalks 4 stalks 8 stalks
Red onion, finely sliced 1/4 medium 1/2 medium 1 medium
Capsicum, diced 1/2 medium 1 medium 2 medium
Fresh mint, torn into small pieces 2 tbsp 4 tbsp 8 tbsp
Spinach, roughly chopped 1 cup 2 cups 4 cups

For dressing
Reduced-fat Greek yoghurt 1/2 cup 1 cup 2 cups
Fresh herbs, finely diced 1/2 cup 1 cup 2 cups
Garlic, peeled and crushed 1 clove 2 cloves 4 cloves
Salt and pepper (to taste)

Method

  1. Fill a saucepan with water and put it over medium heat. When the water is boiling add the pasta and cook until just cooked (al dente) as per instructions on the packet. Then drain and rinse the pasta under cold water and set aside.
  2. Preheat the oven to 180°C.
  3. Place the cubed tofu in a bowl and add the paprika, cumin and coriander. Stir until the tofu is evenly coated.
  4. Place the tofu onto a baking tray and bake in the oven for 10 to 12 minutes, until evenly browned.
  5. Set aside to cool.
  6. In a small bowl, add the yoghurt, herbs and garlic and stir to combine. If you have a food processor, combine all ingredients and process until smooth. Season with salt and pepper to taste.
  7. Place the tofu in a bowl and add the prepared vegetables, mint and cooked pasta.
  8. Pour over the dressing and stir well to combine. Season with salt and pepper to taste.

Toasted Mexican Pita Pockets

Definitions

Recipe classification: All recipes have been classified according to state and territory policies and guidelines. Click here for information.

Vegie Power Index: Developed by The George Institute, a Vegie Power Index has been applied to each recipe based on the proportion of vegetable content. Click here to assess your own recipes, and download this handy conversion sheet to make entering your recipes easier!

Variations
  • Kidney beans could be used instead of chicken for a vegetarian alternative.
  • Other ingredients may be added e.g. sauteed onions or mushrooms, lettuce, tomato, or feta cheese
INGREDIENTS SERVES 10 SERVES 25 SERVES 50
Tortillas (medium) 10 25 50
Napoletana sauce (see recipe on FTLOV website) 400g 1000g 2000g
Cooked skinless chicken breast, chopped 3.5 cups 8.75 cups 17.5 cups
Avocado, diced 2.5 cups 6.25 cups 12.5 cups
English spinach (loosely packed) 7 cups 17.5 cups 35 cups
Light tasty cheese, shredded 2.5 cups 6.25 cups 12.5 cups

Method

  1. Lay tortillas flat and spread 1 tablespoon/20g of salsa in the middle of each tortilla
  2. Place 1/3 cup chopped cooked chicken breast on top of salsa
  3. Place 1/4 cup diced avocado on top of chicken
  4. Place 3/4 cup loosely packed English spinach on top of avocado
  5. Sprinkle 1/4 cup light tasty shredded cheese on top of English spinach
  6. Fold each of the four sides in to form an enclosed parcel
  7. Place in a heated flat sandwich press, folded side down, for approximately 1-2 minutes or until golden
  8. Serve warm

Tex Mex Pasta Salad

Definitions

Recipe classification: All recipes have been classified according to state and territory policies and guidelines. Click here for information.

Vegie Power Index: Developed by The George Institute, a Vegie Power Index has been applied to each recipe based on the proportion of vegetable content. Click here to assess your own recipes, and download this handy conversion sheet to make entering your recipes easier!

INGREDIENTS SERVES 6 SERVES 12 SERVES 24
Pasta curls, dried 2 cups 4 cups 8 cups
Corn cobs 2 4 8
Red capsicum, diced 1 medium 2 medium 4 medium
Green capsicum, diced 1 medium 2 medium 4 medium
Grape tomatoes, quartered 200g 400g 800g
Red onion, finely chopped 1/2 medium 1 medium 2 medium
Avocado, diced 1 medium 2 medium 4 medium
Coriander leaves 1/2 cup 1 cup 2 cups
Lime juice 1/4 cup 1/2 cup 1 cup
Olive oil 1 tbsp 2 tbsp 4 tbsp
Tabasco sauce 1/2 tsp 1 tsp 2 tsp

Method

  1. Cook pasta in a large saucepan of boiling salted water, following packet directions, until tender. Drain. Rinse under cold water. Drain.
  2. Meanwhile, place corn on a microwave-safe plate. Cover loosely with plastic wrap. Microwave on high for 4 minutes or until corn is tender. Set aside for 5 minutes or until cool enough to handle. Carefully cut kernels from cob.
  3. Place pasta, corn, capsicum, tomato, onion, avocado and coriander in a large bowl. Place lime juice, oil and Tabasco in a screw-top jar. Secure lid. Shake well to combine. Drizzle over salad. Season with salt and pepper. Toss to combine. Serve.

Tangy Chickpea Dip

Definitions

Recipe classification: All recipes have been classified according to state and territory policies and guidelines. Click here for information.

Vegie Power Index: Developed by The George Institute, a Vegie Power Index has been applied to each recipe based on the proportion of vegetable content. Click here to assess your own recipes, and download this handy conversion sheet to make entering your recipes easier!

INGREDIENTS SERVES 10 SERVES 25 SERVES 50
Canned chickpeas, drained 515g 1.3kg 2.6kg
Reduced-fat natural yoghurt 3/4 cup 2 cups 4 cups
Fresh coriander, chopped 2 tsp 4 tsp 8 tsp
Dried cumin 1 tsp 2 tsp 4 tsp
Lemon juice 2 tbsp 4 tbsp 8 tbsp

Method

  1. Puree chickpeas and fold through remaining ingredients
  2. Refrigerate!
  3. When required, serve with fresh vegetable sticks

Tandoori chicken wraps

Definitions

Recipe classification: All recipes have been classified according to state and territory policies and guidelines. Click here for information.

Vegie Power Index: Developed by The George Institute, a Vegie Power Index has been applied to each recipe based on the proportion of vegetable content. Click here to assess your own recipes, and download this handy conversion sheet to make entering your recipes easier!

Variations
  • Can be cut and served as a half or full wrap depending on student demographic
  • This must be rolled tightly or wrap will fall apart when cut or eaten.
  • Additional reduced fat yoghurt can be added if mix is dry
  • Use all cooking liquid from chicken in the mixture as this is where most of the flavour will be.
  • Substitute chicken legs for the breast meat and these can be sold as tandoori chicken legs
INGREDIENTS SERVES 10 SERVES 25 SERVES 50
Skinless chicken breast 800g 2000g 4000g
Plain natural yoghurt 200g 500g 1000g
Tandoori paste 100g 250g 500g
Lebanese wrap (medium) 10 25 50
Cos lettuce leaves, torn 30 leaves 75 leaves 150 leaves
Continental cucumber, cut into strips 300g 750g 1500g

Method

  1. Preheat oven to 180°C
  2. Mix yoghurt and tandoori paste together and coat the chicken well in the mixture
  3. Bake in oven until chicken is cooked (approx. 20 minutes)
  4. Slice chicken thinly and mix with juices in baking tray
  5. Place cos lettuce leaves on wrap.
  6. Place 70g of cooked chicken onto cos lettuce
  7. Place 30g of cucumber onto chicken and lettuce
  8. Roll wrap very tightly making sure the chicken stays in the cos lettuce so that the wrap does not become soggy.

Stuffed Spanish Sweet Potato

Definitions

Recipe classification: All recipes have been classified according to state and territory policies and guidelines. Click here for information.

Vegie Power Index: Developed by The George Institute, a Vegie Power Index has been applied to each recipe based on the proportion of vegetable content. Click here to assess your own recipes, and download this handy conversion sheet to make entering your recipes easier!

INGREDIENTS SERVES 6 SERVES 12 SERVES 24
Sweet potato 6 small 12 small 24 small
Olive oil 2 tbsp 4 tbsp 8 tbsp

Filling
Red capsicum, finely chopped 1 large 2 large 4 large
Garlic cloves 2 4 8
Smoked paprika 1/2 tsp 1 tsp 2 tsp
Red onion, finely chopped 1 large 2 large 4 large
Tomatoes, chopped 2 large 4 large 8 large

Topping
Greek yoghurt, reduced-fat 1 cup 2 cups 4 cups
Parsley, chopped 1/4 cup 1/2 cup 1 cup

Method

  1. Preheat the oven to 180°C.
  2. Cut a lengthwise wedge out of each sweet potato to create a pocket.
  3. Drizzle the potatoes with olive oil and place in the oven for 30 minutes.
  4. In a large bowl, place the filling ingredients and mix.
  5. Stuff the sweet potatoes with the filling and place back in the oven for 15 min.
  6. Top with a dollop of greek yoghurt and a sprinkle of parsley.
  7. Serve warm.

Split Pea Soup

Definitions

Recipe classification: All recipes have been classified according to state and territory policies and guidelines. Click here for information.

Vegie Power Index: Developed by The George Institute, a Vegie Power Index has been applied to each recipe based on the proportion of vegetable content. Click here to assess your own recipes, and download this handy conversion sheet to make entering your recipes easier!

INGREDIENTS SERVES 10 SERVES 25 SERVES 50
Polyunsaturated oil 10mL 30mL 55mL
Onions, chopped 1 2 1/2 5
Celery sticks, chopped 2 5 9
Large carrots, chopped 1 3 6
Large parsnips, chopped 1/2 1 2 1/2
Split green peas 250g 625g 1.25kg
Water 1.25L 3.1L 6.25L
Mint leaf sprigs 3 7 16
Lemon juice 10mL 30mL 55mL
Black pepper (to taste)

Method

  1. Heat oil in pan
  2. Gently cook onion, celery, carrot and parsnip
  3. Add peas, water and mint leaves
  4. Simmer until peas are tender, approximately 1 ½ hours
  5. Blend soup until smooth, thinning with reduced-fat milk if needed
  6. Add lemon juice and pepper
  7. Heat to serve

Spinach Wrap

Definitions

Recipe classification: All recipes have been classified according to state and territory policies and guidelines. Click here for information.

Vegie Power Index: Developed by The George Institute, a Vegie Power Index has been applied to each recipe based on the proportion of vegetable content. Click here to assess your own recipes, and download this handy conversion sheet to make entering your recipes easier!

INGREDIENTS SERVES 10 SERVES 25 SERVES 50
Spinach wrap 1 wrap 5 wraps 10 wraps
Reduced-fat cheese, grated 50g 250g 500g
Spinach leaves 50g 250g 500g
Reduced-fat mayonnaise 25g 125g 250g
Cucumber, sliced 6 slices 30 slices 60 slices
Carrot, grated 50g 250g 500g

Method

  1. Warm wrap in microwave for 20 seconds.
  2. Place wrap on a piece of cut lunch paper.
  3. Place half the grated cheese on wrap.followed by spinach.
  4. Squeeze mayonnaise onto spinach.
  5. Top with cucumber, carrot and remaining cheese.
  6. Fold the bottom of the wrap up and roll the sides in.
  7. Wrap in the paper, serve.

Smashed Sprouts

Definitions

Recipe classification: All recipes have been classified according to state and territory policies and guidelines. Click here for information.

Vegie Power Index: Developed by The George Institute, a Vegie Power Index has been applied to each recipe based on the proportion of vegetable content. Click here to assess your own recipes, and download this handy conversion sheet to make entering your recipes easier!

INGREDIENTS SERVES 5 SERVES 10 SERVES 20
Brussels sprouts 500g 1kg 2kg
Parmesan, grated 1/2 cup 1 cup 2 cups
Olive oil 1 tbsp 2 tbsp 4 tbsp
Salt 1 tsp 2 tsp 4 tsp
Garlic powder 1/4 tsp 1/2 tsp 1 tsp
Black pepper (to taste)

Method

  1. Preheat oven to 200°C.
  2. Slice off the stem of each sprout, then remove any loose or discoloured leaves.
  3. Boil or steam the brussels sprouts for 8 – 10 minutes or until tender to poke with a fork.
  4. Drain and rest for approximately 5 minutes to allow steam to escape.
  5. Place all the sprouts on a large baking tray and coat in olive oil, garlic powder, salt and pepper.
  6. Smash the sprouts with the bottom of a jar or mug, be careful not to break apart the sprouts and space evenly on the tray.
  7. Sprinkle a pinch of parmesan cheese onto each sprout.
  8. Place tray in oven and bake for 20 – 25 minutes, or until the parmesan is golden and crunchy.
  9. Allow to rest for approximately 2 minutes before removing from the tray and serving.

Singapore Noodles

Definitions

Recipe classification: All recipes have been classified according to state and territory policies and guidelines. Click here for information.

Vegie Power Index: Developed by The George Institute, a Vegie Power Index has been applied to each recipe based on the proportion of vegetable content. Click here to assess your own recipes, and download this handy conversion sheet to make entering your recipes easier!

Variations
  • Adding crushed garlic and ginger when frying ingredients will add more flavour
  • 10ml of sesame oil tossed through will enhance the Asian flavours
  • Other vegetables such as carrot, celery and broccoli may also be added
  • Serving in carboard noodle boxes will appeal to students
  • Try not to over cook the vegetables; keeping them crispy will give good contrast in textures
  • Hokkien noodles can be substituted for the vermicelli noodles
  • Portion the noodles and keep in pie warmer
INGREDIENTS SERVES 10 SERVES 25 SERVES 50
Rice noodles (vermicelli) 1000g 2500g 5000g
Red capsicum, thinly sliced 200g 500g 1000g
Green capsicum, thinly sliced 200g 500g 1000g
Chicken breast skinless, thinly sliced 500g 1250g 2500g
Vegetable oil 50mL 125mL 250mL
Soy sauce, salt reduced 100mL 250mL 500mL
Oyster sauce 100mL 250mL 500mL

Method

  1. Soak the noodles in boiling water until soft, then drain
  2. Fry vegetables and chicken in oil until chicken is cooked (approximately 5 minutes)
  3. Remove from heat
  4. Add soy and oyster sauces to chicken and vegetables
  5. Add soaked rice noodles and stir thoroughly

Pumpkin Soup

Definitions

Recipe classification: All recipes have been classified according to state and territory policies and guidelines. Click here for information.

Vegie Power Index: Developed by The George Institute, a Vegie Power Index has been applied to each recipe based on the proportion of vegetable content. Click here to assess your own recipes, and download this handy conversion sheet to make entering your recipes easier!

INGREDIENTS SERVES 10 SERVES 25 SERVES 50
Medium pumpkin 1/4 1 2
Large sweet potato 1/2 1 2 1/2
Brown onions 1 2 1/2 5
Potatoes 1 1/2 4 7 1/2
Water 1.25L 3.1L 6.25L
Chicken stock powder 1 1/2 tbsp 4 tbsp 8 tbsp
Minced ginger 1 tsp 2 tsp 4 tsp
Reduced fat milk 1/2 cup 1 1/4 cups 2 1/2 cups

Method

  1. Peel and roughly chop all vegetables, place in pot
  2. Add water, chicken stock powder, and ginger
  3. Cook until soft (approximately 15-20 minutes), then puree
  4. Add reduced-fat milk and stir

Pumpkin Muffins

Definitions

Recipe classification: All recipes have been classified according to state and territory policies and guidelines. Click here for information.

Vegie Power Index: Developed by The George Institute, a Vegie Power Index has been applied to each recipe based on the proportion of vegetable content. Click here to assess your own recipes, and download this handy conversion sheet to make entering your recipes easier!

Tips

These muffins are great frozen too!

INGREDIENTS SERVES 10 SERVES 25 SERVES 50
Polyunsaturated margarine 1/4 cup 2/3 cup 1 1/4 cups
Eggs 2 5 10
Cold (cooked) mashed pumpkin 1 cup 2 1/2 cups 5 cups
Self-raising flour 1 cup 2 1/2 cups 5 cups
Wholemeal self-raising flour 1 cup 2 1/2 cups 5 cups
Cinnamon sprinkle sprinkle sprinkle

Method

  1. Preheat oven to 200°C
  2. Spray muffin tin (or use muffin cups)
  3. Beat wet ingredients together
  4. Add flour and fold in
  5. Spoon into tin and sprinkle with cinnamon
  6. Cook for 20-25 minutes

Potato & Pumpkin Bake

Definitions

Recipe classification: All recipes have been classified according to state and territory policies and guidelines. Click here for information.

Vegie Power Index: Developed by The George Institute, a Vegie Power Index has been applied to each recipe based on the proportion of vegetable content. Click here to assess your own recipes, and download this handy conversion sheet to make entering your recipes easier!

INGREDIENTS SERVES 15 SERVES 36 SERVES 72
Potatoes, peeled and thinly sliced 2kg 5kg 10kg
Onion, thinly sliced 1 medium 2 1/2 medium 5 medium
Apple, peeled and thinly sliced 1 medium 2 1/2 medium 5 medium
Sweet potato, peeled and thinly sliced 1/2 medium 1 medium 2 1/2 medium
Pumpkin, peeled and thinly sliced 1kg 2.5kg 5kg
Chicken stock, reduced salt 250mL 625mL 1.25 L
Pepper To taste To taste To taste

Method

  1. Pre-heat the oven to 190 °C.
  2. In a dish layer each of the vegetables and fruit (for example, potato, onion, apple, sweet potato, pumpkin) until you have used them all up. Sprinkle with black pepper if using.
  3. Pour the stock over the top of the vegetables and cover the dish with aluminium foil.
  4. Place the dish in the oven and cook for about 1 hour, or until the vegetables are tender. Then remove the foil and return the dish to the oven and cook uncovered for about 15 minutes until the top is brown.
  5. Serve hot.

Lentil Bolognese

Definitions

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Vegie Power Index: Developed by The George Institute, a Vegie Power Index has been applied to each recipe based on the proportion of vegetable content. Click here to assess your own recipes, and download this handy conversion sheet to make entering your recipes easier!

INGREDIENTS SERVES 6 SERVES 16 SERVES 32

Lentil Bolognese sauce
Olive oil As needed As needed As needed
Onion, diced 1 medium 2 medium 4 medium
Garlic, finely sliced 1 clove 2 cloves 4 cloves
Carrot, grated 1 medium 2 medium 4 medium
Celery, sliced 1 stalk 2 stalks 4 stalks
Zucchini, grated 1/2 medium 1 medium 2 medium
Herbs, fresh To taste To taste To taste
Tomato paste, salt-reduced 1 1/2 tbsp 3 tbsp 6 tbsp
Worcestershire sauce 2 tsp 4 tsp 8 tsp
Tomato passata 1 cup 2 cups 4 cups
Beef stock powder 2 tsp 4 tsp 8 tsp
Brown lentils, undrained 2 x 400g tins 4 x 400g tins 8 x 400g tins

To serve
Pasta (dry) 250g 500g 1000g
Light cheddar cheese, grated 1/2 cup 1 cup 2 cups

Method

  1. Lightly coat the bottom of a saucepan with oil over medium heat.
  2. Add the onion and garlic and cook for a minute or two, until the onion starts to look transparent.
  3. Add the carrot, celery and zucchini. Cook for a couple of minutes, until they are soft and most of the liquid in the pan has evaporated.
  4. Add the herbs, tomato paste, Worcestershire sauce, passata, beef stock powder, undrained brown lentils and stir to combine.
  5. Bring to the boil, then reduce heat to low and simmer for an hour or until sauce has reduced, stirring regularly to stop it from sticking to the bottom of the pan.
  6. Meanwhile, cook the pasta as per the instructions on the packet.
  7. Drain pasta and add to sauce mixture, stirring to combine.
  8. Top each serve of pasta with cheese.

Napoletana Sauce

Definitions

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Vegie Power Index: Developed by The George Institute, a Vegie Power Index has been applied to each recipe based on the proportion of vegetable content. Click here to assess your own recipes, and download this handy conversion sheet to make entering your recipes easier!

Variations
  • For non-vegetarian options, add browned lean beef mince (approximately 100g per serve).
  • Add chilli for a more authentic taste (Depending on your student demographic)
  • Adjust consistency with water if too thick
  • Optional vegies include capsicum, mushrooms, celery, carrots
  • Once cooked, cool the sauce as quickly as possible by placing it into smaller containers – this can then be kept refrigerated for 3-4 days or frozen
INGREDIENTS SERVES 10 SERVES 25 SERVES 50
Olive oil 10mL 25mL 50mL
Brown onions, finely diced 160g 415g 830g
Crushed garlic 13g 35g 65g
Bay leaves 1 2 3
Crushed tomatoes, canned 300g 750g 1500g
Pepper 1g 2g 3g

Method

  1. Slowly cook onions, garlic and bay leaves in oil without colour until reduced in size by half
  2. Add tomatoes and pepper and bring to the boil
  3. Reduce heat to low and simmer for 30 minutes

Minestrone Soup

Definitions

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Vegie Power Index: Developed by The George Institute, a Vegie Power Index has been applied to each recipe based on the proportion of vegetable content. Click here to assess your own recipes, and download this handy conversion sheet to make entering your recipes easier!

INGREDIENTS SERVES 10 SERVES 25 SERVES 50
Cannellini beans, canned 220g 400g 880g
Lima beans, canned 110g 220g 440g
Water 2 L 4 L 8 L
Beef stock cubes 1 2 4
Oil 25mL 50mL 100mL
Onions, chopped 1 2 1/2 4
Carrots, chopped 1 2 1/2 4
Potatoes, diced 1 2 3
Peas 1/4 cup 2/3 cup 1 cup
Tomato paste 50g 105g 210g
Canned tomatoes 200g 405g 810g
Wholemeal macaroni, cooked 100g (40g raw) 225g (90g raw) 450 (180g raw)
Pepper (to taste)
Garlic powder (to taste)
Basil 1/2 tsp 1 tsp 2 1/2 tsp
Parmesan cheese, garnish 30g 62g 125g

Method

  1. Rinse cannelloni and lima beans thoroughly, then add to water and beef stock and bring to the boil
  2. Saute onions, carrots, celery and potatoes in oil
  3. Add to beans and simmer covered until tender
  4. Add remaining ingredients and cook a further 20-30 minutes, stirring frequently
  5. Sprinkle 1 tsp of Parmesan cheese over each serving

Mexican Bowl

Definitions

Recipe classification: All recipes have been classified according to state and territory policies and guidelines. Click here for information.

Vegie Power Index: Developed by The George Institute, a Vegie Power Index has been applied to each recipe based on the proportion of vegetable content. Click here to assess your own recipes, and download this handy conversion sheet to make entering your recipes easier!

INGREDIENTS SERVES 18 SERVES 45 SERVES 90
Olive oil As needed As needed As needed
Onion, diced 2 medium 5 medium 10 medium
Garlic, peeled and crushed 2 cloves 5 cloves 10 cloves
Capsicum, diced 1 medium 2 1/2 medium 5 medium
Carrot, grated 1 1/2 medium 3 medium 6 medium
Zucchini, grated 1 medium 2 1/2 medium 5 medium
Ground cumin 1 1/2 tsp 1 tbsp 2 tbsp
Ground coriander 1 tsp 3 tsp 6 tsp
Paprika 1 tsp 3 tsp 6 tsp
Canned diced tomatoes 400g 1 kg 2 kg
Salt reduced tomato paste 45g 115g 225g
Salt reduced beef flavoured stock powder 12g 30g 60g
Water 375mL 940mL 1.875mL
Salt and pepper To taste To taste To taste
Canned kidney beans, drained 2 x 400g tins 5 x 400g tins 10 x 400g tins
Canned black beans, drained 1 x 400g tin 3 x 400g tins 5 x 400g tins

Salsa
Raw tomato, diced 3 medium 7 1/2 medium 15 medium
Red onion, diced 1/4 medium 3/4 medium 1 1/2 medium
Canned corn kernels, drained 1 x 420g tin 3 x 420g tins 5 x 420g tins
Fresh herbs, finely chopped 40g 100g 200g
Fresh herbs, finely chopped 40g 100g 200g
Lime juice 3 tsp 1 1/2 tbsp 3 tbsp

Rice
Brown rice, uncooked 550g 1.375kg 2.75kg
Reduced fat cheddar cheese, grated 150g 375g 750g

Method

  1. Put a saucepan over medium heat and add enough oil to lightly coat the bottom of the pan.
  2. Add the onion and garlic. Cook, stirring frequently until they start to look transparent.
  3. Add the capsicum, carrot and zucchini. Cook until the vegetables are soft and most of the liquid in the pan has evaporated.
  4. Add the cumin, coriander, paprika, canned tomatoes, tomato paste and beef stock and mix well. Season with salt and pepper to taste. Cover the pan with a lid and simmer for 20 minutes or until the liquid has reduced and the mixture has thickened slightly.
  5. Add the kidney beans and black beans and simmer uncovered for a further 10 minutes.
  6. Meanwhile, rinse the rice well in a colander and cook according to packet instructions.
  7. Add all salsa ingredients to a bowl and gently stir to combine.
  8. Measure rice into bowls. Top with the Mexican beans, salsa and grated cheese.

Hot Wheels

Definitions

Recipe classification: All recipes have been classified according to state and territory policies and guidelines. Click here for information.

Vegie Power Index: Developed by The George Institute, a Vegie Power Index has been applied to each recipe based on the proportion of vegetable content. Click here to assess your own recipes, and download this handy conversion sheet to make entering your recipes easier!

Topping suggestions
  • 1/2 cup finely chopped red capsicum
  • 1 cup reduced-fat cheese, grated
  • 3 finely chopped tomatoes
  • 50g shredded cooked chicken
  • 1/2 tsp basil
  • 1/2 tbsp rosemary
INGREDIENTS SERVES 24 SERVES 48 SERVES 72
Potatoes 6 medium 12 medium 18 medium
Olive oil 1 tbsp 2 tbsp 3 tbsp

Method

  1. Preheat oven to 200°C.
  2. Slice potatoes 5mm thick.
  3. Place on baking tray and brush with olive oil.
  4. Sprinkle with the topping of your choice.
  5. Cover with foil and bake for 15 minutes.
  6. Uncover and bake for 10 minutes until crisp and brown.

Fried Rice

Definitions

Recipe classification: All recipes have been classified according to state and territory policies and guidelines. Click here for information.

Vegie Power Index: Developed by The George Institute, a Vegie Power Index has been applied to each recipe based on the proportion of vegetable content. Click here to assess your own recipes, and download this handy conversion sheet to make entering your recipes easier!

Variations
  • This recipe looks great served in noodle boxes
  • Additional ingredients (see below) will make your fried rice taste more authentic:

Per 10 portions;

  • 1 tbsp crushed garlic
  • 1 tsp crushed ginger
  • 1 tsp sesame oil
  • 2 eggs, scrambled
  • 2 shallots, sliced
  • any meat marinated in soy, szechuan, pepper and corn flour
INGREDIENTS SERVES 10 SERVES 25 SERVES 50
Vegetable oil, polyunsaturated 50mL 125mL 250mL
Brown onion, diced 150g 375g 750g
Red capsicum, diced 150g 375g 750g
Frozen peas 150g 375g 750g
Boiled rice 1000g 2500g 5000g
Soy sauce, reduced salt 40mL 100mL 200mL

Method

  1. Heat oil in pan and cook all vegetables on high for 3 minutes
  2. Microwave rice until steaming hot
  3. Fold in steaming hot rice and soy sauce to cooked vegetables
  4. Season to taste

Elote

Definitions

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Vegie Power Index: Developed by The George Institute, a Vegie Power Index has been applied to each recipe based on the proportion of vegetable content. Click here to assess your own recipes, and download this handy conversion sheet to make entering your recipes easier!

Safety Tip

When cutting corn cobs, be careful and always have the flat side of the corn down on the chopping board when cutting the halves into quarters.

INGREDIENTS SERVES 8 SERVES 16 SERVES 32
Corn cobs 4 8 16
Olive oil 50mL 100mL 200mL
Mayonnaise, reduced-fat 1 tbsp 2 tbsp 4 tbsp
Paprika 2 tsp 4 tsp 8 tsp
Black pepper 1/4 tsp 1/2 tsp 1 tsp
Garlic powder 1 tsp 2 tsp 4 tsp
Coriander, finely chopped 1/4 cup 1/2 cup 1 cup
Parmesan cheese 4 tbsp 8 tbsp 16 tbsp
Lemon juice 1 tsp 2 tsp 4 tsp
Lime juice 1 tsp 2 tsp 4 tsp

Method

  1. Preheat the oven at 200°C.
  2. Cut the corn cobs into pieces. To do this, stand each corn cob up vertically, cut the corn cobs in half, then cut each half into quarters.
  3. In a small bowl add the oil, mayonnaise, paprika, pepper and garlic powder, stirring well to combine.
  4. Using a pastry brush, brush the spiced oil onto the corn pieces and lay them on a baking tray lined with baking paper.
  5. Place into the oven for 20-25 min or until curly, brown, and crispy.
  6. Place into a bowl and sprinkle with fresh coriander and parmesan cheese. Finish by squeezing fresh lime and lemon juice on top.

Crunchy Coleslaw

Definitions

Recipe classification: All recipes have been classified according to state and territory policies and guidelines. Click here for information.

Vegie Power Index: Developed by The George Institute, a Vegie Power Index has been applied to each recipe based on the proportion of vegetable content. Click here to assess your own recipes, and download this handy conversion sheet to make entering your recipes easier!

INGREDIENTS SERVES 10 SERVES 25 SERVES 50
Medium cabbage, shredded 1/2 1 1/4 2 1/2
Carrots, grated 1 1/2 4 8
Spring onions, sliced 3 6 12
Celery sticks, finely sliced 1 1/2 4 8
Sunflower seeds 50g 125g 250g
Reduced-fat natural yoghurt or mayonnaise 100mL 250mL 500mL

Method

  1. Combine all ingredients in a large bowl.
  2. Refrigerate before serving.

Corn, Spinach & Haloumi Fritters

Definitions

Recipe classification: All recipes have been classified according to state and territory policies and guidelines. Click here for information.

Vegie Power Index: Developed by The George Institute, a Vegie Power Index has been applied to each recipe based on the proportion of vegetable content. Click here to assess your own recipes, and download this handy conversion sheet to make entering your recipes easier!

INGREDIENTS SERVES 6 SERVES 12 SERVES 24
Olive oil 1 tbsp 2 tbsp 4 tbsp
Baby spinach (fresh or frozen) 100g 200g 400g
Green/spring onions, thinly sliced 2 4 8
Corn kernels, frozen or canned and drained 3/4 cup 1.5 cups 3 cups
Wholemeal plain flour 1 cup 2 cups 4 cups
Self-raising flour 1/3 cup 2/3 cup 1 1/3 cups
Skim milk 1/2 cup 1 cup 2 cups
Eggs, lightly beaten 2 4 8
Haloumi, grated 100g 200g 400g
Light tasty cheese, shredded 1/2 cup 1 cup 2 cups
Any cooking oil 60mL 120mL 240mL
Yoghurt, reduced fat 1/2 cup 1 cup 2 cups
Mint, finely shredded (optional) 1/4 cup 1/2 cup 1 cup

Method

  1. Heat olive oil in a large frying pan. Add green onions and cook, stirring for 1 minute.
  2. Add spinach and cook, stirring, for 2 minutes or until spinach wilts. Stir in corn. Remove from the heat. Cool.
  3. Meanwhile, combine the flours into a medium bowl .Make a well in the centre. Mix milk and eggs together in a jug. Add egg mixture to the flour. Mix until smooth.
  4. Stir the haloumi, tasty cheese and cooled spinach mixture in the batter until combined.
  5. Heat 1 tablespoon of cooking oil In a large frying pan over medium heat. Using 1/4 cup mixture per fritter, cook 4 fritters for 2-3 minutes each side or until golden and cooked through.
  6. Transfer fritters to a plate lined with baking paper or foil, loosely cover plate to keep warm. Repeat with remaining oil and batter to make 12 fritters.
  7. Combine yoghurt and mint (optional) in a small bowl. Serve fritters warm or cold with mint yoghurt.

Christmas Coleslaw

Definitions

Recipe classification: All recipes have been classified according to state and territory policies and guidelines. Click here for information.

Vegie Power Index: Developed by The George Institute, a Vegie Power Index has been applied to each recipe based on the proportion of vegetable content. Click here to assess your own recipes, and download this handy conversion sheet to make entering your recipes easier!

INGREDIENTS SERVES 8 SERVES 16 SERVES 24
Red cabbage, finely sliced 1 medium 2 medium 3 medium
Red capsicums, thinly sliced 2 large 4 large 6 large
Red onions, halved, thinly sliced 2 small 4 small 6 small
Carrots, thinly sliced 2 small 4 small 6 small

Dressing
Light sour cream 1/2 cup 1 cup 1 1/2 cups
Orange juice 1/2 cup 1 cup 1 1/2 cups
Ginger, peeled, finely grated 4cm piece 8cm piece 12cm piece
Poppy/sesame seeds 4 tsp 2 Tbsp 3 Tbsp

Method

  1. Whisk sour cream, orange juice, ginger and seeds in a bowl or jug.
  2. Combine cabbage, capsicum, onion and carrot in a large bowl, add dressing, toss to combine and serve.

Choc Kidney Bean Muffins

Definitions

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Vegie Power Index: Developed by The George Institute, a Vegie Power Index has been applied to each recipe based on the proportion of vegetable content. Click here to assess your own recipes, and download this handy conversion sheet to make entering your recipes easier!

INGREDIENTS SERVES 12 SERVES 24 SERVES 36
Self-raising flour 1 cup 2 cups 3 cups
Brown sugar 1/2 cup 1 cup 1 1/2 cups
Cocoa (unsweetened) 1/2 cup 1 cup 1 1/2 cups
Kidney beans, canned, drained, mashed 400g 800g 1.2 kg
Water or reduced-fat milk 40-60mL 80-100mL 120-140mL
Canola oil 100mL 200mL 300mL
Eggs 2 4 6
Vanilla extract 2 tsp 4 tsp 6 tsp

Method

  1. Preheat oven to 180°C.
  2. Line a non-stick medium sized muffin pan with paper cases, or greaseproof paper.
  3. Sift flour, sugar and cocoa into a mixing bowl.
  4. In a separate bowl, mash kidney beans (or process in a food processor).
  5. Add water/milk to the kidney beans, mix well (Note: add 20mL to start with and add more if needed to reach a paste consistency).
  6. Add oil, eggs and vanilla extract to the mashed beans.
  7. Gently fold wet mix into dry mix and combine, don’t overmix.
  8. Bake for approximately 12 minutes.

Chicken and Corn Soup

Definitions

Recipe classification: All recipes have been classified according to state and territory policies and guidelines. Click here for information.

Vegie Power Index: Developed by The George Institute, a Vegie Power Index has been applied to each recipe based on the proportion of vegetable content. Click here to assess your own recipes, and download this handy conversion sheet to make entering your recipes easier!

Variations

Add 100g of noodles, 1 teaspoon of both light soy sauce and sesame oil before serving to make a Chinese inspired soup.

INGREDIENTS SERVES 9 SERVES 18 SERVES 27
Polyunsaturated oil 1 tsp 2 tsp 3 tsp
Spring onions, sliced 3 6 9
Salt-reduced chicken stock 3 cups 6 cups 9 cups
Cooked chicken, diced 1 cup 2 cups 3 cups
Creamed corn, canned 1 x 425g tin 2 x 425g tins 3 x 425g tins
Corn kernels, canned and drained 1 cup 2 cups 3 cups

Method

  1. Heat oil in a large pot over medium heat.
  2. Add onions and cook for 1 minute.
  3. Add remaining ingredients and simmer until heated through.
  4. Serve with a wholegrain roll.

Black Bean and Raspberry Brownie

Definitions

Recipe classification: All recipes have been classified according to state and territory policies and guidelines. Click here for information.

Vegie Power Index: Developed by The George Institute, a Vegie Power Index has been applied to each recipe based on the proportion of vegetable content. Click here to assess your own recipes, and download this handy conversion sheet to make entering your recipes easier!

INGREDIENTS SERVES 24 SERVES 48 SERVES 96
Black Beans, canned, drained 420g 840g 1680g
Sunflower oil 1/3 cup 2/3 cup 1 1/3 cups
Flaxseed or linseed meal 3 tbsp 6 tbsp 12 tbsp
Water 9 tbsp 1 cup 2 1/4 cups
Vanilla essence 3 tsp 6 tsp 12 tsp
Golden syrup 160g 320g 640g
Wholemeal flour, plain 1/2 cup 1 cup 2 cups
Cocoa powder 1/2 cup 1 cup 2 cups
Baking powder 1/2 tsp 1 tsp 2 tsp
Raspberries 1/2 cup 1 cup 2 cups
Salt Pinch 2 pinches 4 pinches

Method

  1. Preheat the oven to 180 °C. Line a baking dish with baking paper.
  2. Add the flaxseed meal and water to a small bowl. Whisk together and allow to sit to become gel like.
  3. Strain and rinse black beans and add to blender/food processor or use a stick blender (or mash beans using a fork).
  4. Add sunflower oil, golden syrup, vanilla extract and flax seed mixture. Blend on high until smooth and creamy (or mix by hand).
  5. In large mixing bowl sieve whole meal flour, cocoa powder and baking powder and mix to combine.
  6. Pour black bean mixture into flour mixture and stir to combine.
  7. Pour brownie mixture into baking paper lined brownie tin and push raspberries into the brownie mixture. Place in oven for 20-25 minutes.

Lentil Cottage Pie

Definitions

Recipe classification: All recipes have been classified according to state and territory policies and guidelines. Click here for information.

Vegie Power Index: Developed by The George Institute, a Vegie Power Index has been applied to each recipe based on the proportion of vegetable content. Click here to assess your own recipes, and download this handy conversion sheet to make entering your recipes easier!

Tips

Vegetables such as carrot, celery, zucchini, mushroom, peas, broccoli or cauliflower would all work well.


INGREDIENTS SERVES 18 SERVES 45 SERVES 90

Lentil filling
Olive oil As needed As needed As needed
Onion, diced 2 medium 4½ tsp 9 medium
Garlic, peeled and crushed 2 cloves 5 cloves 10 cloves
Mixed vegetables, fresh or frozen 350g 875g 1.75 kg
Canned brown lentils, drained 3 x 400g tins 8 x 400g tins 16 x 400g tins
Canned diced tomatoes 800g 2 kg 4 kg
Salt reduced tomato paste 60g 150g 300g
Worcestershire sauce 40 mL 100 mL 200 mL
Salt reduced vegetable stock powder 10g 25g 50g
Water 150 mL 375 mL 750 mL
Herbs, fresh/dried 1 tsp 2 tsp 4 tsp
Salt and pepper To taste To taste To taste

Potato mash
Potatoes, peeled and cut into even sized pieces 1.1 kg 2.75 kg 5.5 kg
Polyunsaturated margarine 110g 275g 550g
Reduced fat milk 140 mL 350 mL 700 mL
Reduced fat cheddar cheese, grated 150g 375g 750g

Method

  1. Preheat the oven to 180°C. Spray or lightly brush a baking dish with oil.
  2. Place a saucepan over medium heat and add enough oil to lightly coat the bottom of the pan. Add the onion and garlic. Cook, stirring until they start to look transparent. Add the other vegetables to the pan and cook until soft.
  3. Add the lentils, diced tomatoes, tomato paste, vegetable stock powder, water, Worcestershire sauce and herbs and mix well. Season with salt and pepper to taste. Simmer uncovered for 20 minutes or until the liquid has reduced and the mixture has thickened slightly. Remove the pan from the heat.
  4. Put the potatoes in a large saucepan and add enough warm or hot water to cover them. Bring to the boil, reduce the heat and simmer until the potatoes are soft. Drain and return them to the saucepan.
  5. Add the margarine and milk to the potatoes and mash until smooth and creamy.
  6. Spoon the lentil mixture into the bottom of the baking dish and spread the mashed potato on top. Evenly sprinkle the grated cheese over the top of the potato.
  7. Place the baking dish in the oven and bake for 20 minutes or until the potato topping is a golden brown and the cheese has melted.

Hawaiian Rice Salad

Definitions

Recipe classification: All recipes have been classified according to state and territory policies and guidelines. Click here for information.

Vegie Power Index: Developed by The George Institute, a Vegie Power Index has been applied to each recipe based on the proportion of vegetable content. Click here to assess your own recipes, and download this handy conversion sheet to make entering your recipes easier!

INGREDIENTS SERVES 10 SERVES 25 SERVES 50
Brown rice, raw 250 g 625 g 1.25 kg
Canned/frozen corn kernels 220 g 550 g 1.1 kg
Celery sticks, sliced 4 sticks 5 sticks 10 sticks
Spring onions, sliced 3 7 15
Lean ham slices, diced 5 12½ 25
Medium carrots, grated 1½ 4 8
Red capsicums, diced 1 2½ 5
Canned pineapple, drained 220 g 550 g 1.1 kg
150mL oil-free salad dressing 75 mL 190 mL 375 mL
Black pepper to taste to taste to taste

Method

  1. Cook brown rice (cover in water at a 2:1 water to rice ratio, bring to a boil and then simmer for 15-20 minutes)
  2. Mix all ingredients (including cooked rice) in a large bowl
  3. Refrigerate before serving

Flying Vegie Pita

Definitions

Recipe classification: All recipes have been classified according to state and territory policies and guidelines. Click here for information.

Vegie Power Index: Developed by The George Institute, a Vegie Power Index has been applied to each recipe based on the proportion of vegetable content. Click here to assess your own recipes, and download this handy conversion sheet to make entering your recipes easier!

INGREDIENTS SERVES 10 SERVES 25 SERVES 50
Large, wholemeal pita bread 10 pitas 25 pitas 50 pitas
Tomato paste 115 g 250 g 500 g
Small onions, sliced 5 12½ 25
Green capsicums, cut in strips 2 6 12
Mushrooms, finely sliced 8 – 10 23 47
Small tomatoes, sliced 5 12 25
Small zucchinis, sliced 5 12 25
Reduced-fat cheese, grated 470 g 1.2 kg 2.3 kg
Dried oregano to taste to taste to taste
Black pepper to taste to taste to taste

Method

  1. Preheat oven to 180°C
  2. Place pita bread on a baking tray
  3. Spread pita bread with tomato paste
  4. Evenly cover pita bread with vegetables, then cheese
  5. Sprinkle pita top with oregano and black pepper
  6. Bake for 20 minutes or until golden brown
  7. Cut each pita into quarters, serve two quarters.

Easy Zucchini Slice

Definitions

Recipe classification: All recipes have been classified according to state and territory policies and guidelines. Click here for information.

Vegie Power Index: Developed by The George Institute, a Vegie Power Index has been applied to each recipe based on the proportion of vegetable content. Click here to assess your own recipes, and download this handy conversion sheet to make entering your recipes easier!

Variations
  • Can also be served warm
  • For variations replace the ham with 1 cup of tuna, or the carrot with 1/2 cup of canned corn.
INGREDIENTS SERVES 10 SERVES 25 SERVES 50
Zucchinis, grated 2 medium 4 medium 6 medium
Onion, chopped 1 medium 2 medium 3 medium
Carrot, grated 1 large 2 large 3 large
Lean ham, chopped 4 slices 8 slices 12 slices
Light tasty cheese, shredded 250g 500g 750g
Self Raising flour 250g 500g 750g
Eggs, beaten 6 medium 12 medium 18 medium
Pepper to taste Pinch Pinch Pinch

Method

  1. Preheat oven to 180°C
  2. Mix all ingredients together in a large bowl
  3. Pour into a greased slice tray and bake for 30-45 minutes until crust is brown and the centre is set and firm
  4. Cut into slices
  5. Serve cold with salad

Chicken Triangles

Definitions

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Vegie Power Index: Developed by The George Institute, a Vegie Power Index has been applied to each recipe based on the proportion of vegetable content. Click here to assess your own recipes, and download this handy conversion sheet to make entering your recipes easier!

Tip

Serve with a dollop of Greek yoghurt and a drizzle of sweet chilli sauce

INGREDIENTS SERVES 16 SERVES 32 SERVES 64
Mountain bread, each wrap cut in half 8 wraps 16 wraps 24 wraps
Olive oil 1 tbsp 2 tbsp 4 tbsp
Chicken mince 350g 700g 1400g
Onion, finely chopped 1 small 2 small 4 small
Zucchini, grated 1 large 2 large 4 large
Carrot, grated 1 small 2 small 4 small
Red capsicum, finely chopped ½ cup 1 cup 2 cups
Peas, frozen ½ cup 1 cup 2 cups
Light tasty cheese, grated ½ cup 1 cup 2 cups
Vegetable stock powder ¼ tsp ½ tsp 1 tsp
Salt and pepper to taste to taste to taste

Method

  1. Preheat the oven to 200°C. Line a baking tray with baking paper.
  2. Place a saucepan onto medium heat, pour the olive oil into the saucepan and allow to heat for a
    minute. Add chopped onion and capsicum and cook until soft.
  3. Add chicken mince and vegetable stock powder, cook until chicken changes colour.
  4. Add the rest of the vegetables. Cook for a further 10 minutes then take off heat and leave to cool
    for a few minutes.
  5. Set out the halved mountain bread wraps. Place a spoonful of chicken/vegetable mix at the bottom
    corner of the wrap, sprinkle with a little cheese. Carefully fold the wrap into a triangle.
  6. Place triangles on lined tray and bake in the oven for approx. 15 minutes or until golden brown and
    crunchy.

Chicken and Pineapple Fried Rice

Definitions

Recipe classification: All recipes have been classified according to state and territory policies and guidelines. Click here for information.

Vegie Power Index: Developed by The George Institute, a Vegie Power Index has been applied to each recipe based on the proportion of vegetable content. Click here to assess your own recipes, and download this handy conversion sheet to make entering your recipes easier!

Variations

Chicken and rice can be precooked.
For younger students, pineapple may need to be cut into smaller pieces.
All ingredients can be swapped for fresh or frozen produce.

INGREDIENTS SERVES 10 SERVES 20 SERVES 30
White rice, cooked 6 cups 12 cups 24 cups
Chicken breast, raw 400g 800g 1600g
Peas, canned, rinsed and drained 1 cup 2 cups 4 cups
Capsicum, canned, rinsed and drained 1 cup 2 cups 4 cups
Pineapple, canned, rinsed and drained 1 can 2 cans 4 cans
Vegetable oil 1 tbsp 2 tbsp 4 tbsp
Soy Sauce, reduced-salt 45 ml 90 ml 180 ml
Garlic, minced 1 tbsp 2 tbsp 4 tbsp
Ginger, crushed 1 tbsp 2 tbsp 4 tbsp
Honey 1 tsp 2 tsp 4 tsp
White onion 1 small 2 small 4 small
Black pepper 1 pinch 2 pinch 4 pinch
Garlic powder 1 pinch 2 pinch 4 pinch

Method

  1. Cut raw chicken into pieces of approximately 3cm x 10cm.
  2. Place raw chicken breast or thigh in the oven, sprinkle with pepper with garlic powder.
  3. Cook until meat is no longer pink and juices are running clear (approx 25 min cooking time).
  4. While the chicken is cooking, cook rice (can cook the day before) (1cup of uncooked rice makes
    approx 3-4 cups of cooked rice).
  5. Add oil to hot fry pan and cook minced garlic and ginger until fragrant (approx. 2 min)
  6. Add in pineapple and chicken.
  7. Add in honey and stir together for 1 min.
  8. Add rice, peas and capsicum and gently turn over in fry pan.
  9. Add salt-reduced soy sauce, gently turn over in fry pan.
  10. Continue to cook for 5 min, gently turning over ingredients every 1-2 mins.

Bruschetta Cups

Definitions

Recipe classification: All recipes have been classified according to state and territory policies and guidelines. Click here for information.

Vegie Power Index: Developed by The George Institute, a Vegie Power Index has been applied to each recipe based on the proportion of vegetable content. Click here to assess your own recipes, and download this handy conversion sheet to make entering your recipes easier!

INGREDIENTS SERVES 10 SERVES 25 SERVES 50
Wholemeal bread, slices 20 50 100
Large tomatoes, chopped 4 10 20
Red onion, finely chopped 1½ 4 8
Parsley, finely chopped 10 sprigs 25 sprigs 50 sprigs
Reduced-fat cheese, grated ½ cup 1 cup 2 cups
Avocado, chopped 1½ medium 4 medium 8 medium

Method

  1. Preheat oven to 180°C
  2. Cut crust off two opposite sides of bread slices
  3. Lightly spray muffin pans and place bread in pan so the two non-crust sides join
  4. Bake in oven until lightly brown and toasted
  5. Combine balance of ingredients and place spoonfuls into cooked bread cases
  6. Serve cold or slightly warm with a sprinkle of grated reduced-fat cheese.

Bean and Corn Tortilla Sandwich

Definitions

Recipe classification: All recipes have been classified according to state and territory policies and guidelines. Click here for information.

Vegie Power Index: Developed by The George Institute, a Vegie Power Index has been applied to each recipe based on the proportion of vegetable content. Click here to assess your own recipes, and download this handy conversion sheet to make entering your recipes easier!

INGREDIENTS SERVES 8 SERVES 16 SERVES 32
Pasta sauce 1½ cups 3 cup 6 cup
Kidney beans, drained and rinsed 400g 800g 1600g
Corn kernels, canned, drained 420g 840g 1680g
Burrito seasoning mix 35g 70g 140g
Vegetable oil 1 tbsp 2 tbsp 4 tbsp
Light tasty cheese, grated 1 cup 2 cups 4 cups
Coriander leaves, chopped ½ cup 1 cup 2 cups
Tortillas 8 16 32
Avocado, diced 1 medium 2 medium 4 medium

Method

  1. Heat pasta sauce in saucepan on medium heat. Add beans and corn. Stir through burrito seasoning mix and simmer for 2 mins.
  2. Heat oil in a large frying pan on medium heat. Cook 1 tortilla for 1 minute, then top with 1/4 each of the cheese and the bean and corn mixture. Top with another tortilla, turn and cook for another 1 min until crisp.
  3. Repeat with remaining tortillas and filling. Cut each tortilla stack into quarters, serve two quarters with avocado and coriander.

Asian Chicken Salad

Definitions

Recipe classification: All recipes have been classified according to state and territory policies and guidelines. Click here for information.

Vegie Power Index: Developed by The George Institute, a Vegie Power Index has been applied to each recipe based on the proportion of vegetable content. Click here to assess your own recipes, and download this handy conversion sheet to make entering your recipes easier!

Variations

If making in advance, add dressing and peanuts to salad just before serving.
Remove peanuts to eliminate allergy risk.

INGREDIENTS SERVES 8 SERVES 16 SERVES 32
Chicken breasts 500g (~2 breasts) 1000g (~4 breasts) 2000g (~8 breasts)
Black pepper ¼ tsp ½ tsp 1 tsp
Garlic 2 cloves 4 clove 8 clove
Coriander, roughly chopped 4 stalks 8 stalks 16 stalks
Rice stick noodles or vermicelli noodles 100g 200g 400g
Chinese cabbage, shredded 3 cups 6 cups 12 cups
Carrots, peeled, cut into strips 2 medium 4 medium 8 medium
Spring onions, thinly sliced 4 medium 8 medium 16 medium
Bean sprouts 250g 500g 1000g
Mint leaves, roughly torn ½ cup 1 cup 2 cup
Lime juice 2 tbsp 4 tbsp 8 tbsp
Sweet chilli sauce 2 tbsp 4 tbsp 8 tbsp
Fish sauce 2 tsp 4 tsp 8 tsp
Water 1 tbsp 2 tsp 4 tsp
Peanuts, unsalted, roughly chopped 40g 80g 160g

Method

  1. Place both chicken breasts in a medium sauce pan with enough water to just cover. Season with black pepper.
  2. Add garlic, coriander roots and stems. Reserve leaves.
  3. Place over high heat and bring to the boil. Reduce heat and simmer with lid on for 2 minutes.
  4. Switch off heat, cover and leave chicken to rest in the liquid stock while preparing salad.
  5. Place the noodles in a large heatproof bowl and cover with boiling water. Set aside for 5 minutes to
    soften. Drain well.
  6. Add cabbage, carrot, spring onions, bean sprouts, coriander leaves and mint to noodles. Stir well.
  7. Remove chicken and garlic from liquid stock and set aside to cool slightly.
  8. Make dressing by mashing cooked garlic in a cup and combining with lime juice, sweet chilli sauce,
    fish sauce and water.
  9. Coarsely shred or thinly slice the chicken.
  10. Add chicken and dressing to the salad and combine.

Asian Bean Salad

Definitions

Recipe classification: All recipes have been classified according to state and territory policies and guidelines. Click here for information.

Vegie Power Index: Developed by The George Institute, a Vegie Power Index has been applied to each recipe based on the proportion of vegetable content. Click here to assess your own recipes, and download this handy conversion sheet to make entering your recipes easier!

Tips

This salad is excellent as part of a wrap or bread roll.

INGREDIENTS SERVES 10 SERVES 25 SERVES 50
Fresh bean shoots 4 cups 10 cups 20 cups
Mushrooms, diced 400 g 1 kg 2 kg
Large carrots, grated 2 5 10
Spring onions, chopped 12 30 60
Celery sticks, chopped 4 10 20
440 g can 4 bean mix, rinsed 2 cans 4 cans 8 cans
Olive oil 6 Tbsp 10 Tbsp 20 Tbsp
White vinegar 2 Tbsp 5 Tbsp 10 Tbsp
Soy sauce 2 Tbsp 5 Tbsp 10 Tbsp
Sugar 1 tsp 3 tsp 6 tsp
Ground ginger ¼ tsp ½ tsp 1 tsp

Method

  1. Combine bean shoots, mushrooms, carrot, onion, and beans in a large bowl
  2. In a separate bowl, whisk together remaining ingredients and toss through salad just prior to serving

FOCIS acknowledges the Traditional Custodians of the land on which we operate, live and gather and recognise their continuing connection to land, water and community. We pay our respects to Elders past, present and emerging.

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