Healthy meatless meals

Keep your family healthy with these quick and easy meatless recipes.

“Type 2 diabetes which comprises 90% of diabetes cases worldwide, is largely manageable if not preventable through lifestyle and dietary interventions”, says registered dietician Caryn Davies. She says diabetic friendly foods should contain little added sugar, be low in fat – especially saturated fat – and high in fibre. “Blood sugar control depends on many more dietary factors than just the presence of sugar,”’ adds Davies.

These recipes made with products from the Fry’s Food from Nature range are quick and easy to prepare, and suitable for diabetics.

Superfoods Bites Salad with Hazelnuts and Coconut Shavings


  • 1 box Fry’s Blackbean Quinoa & Chia Bites
  • 20g pomegranate seeds
  • 50g whole hazelnuts, roasted
  • 25g coconut shavings
  • Bunch of fresh mixed lettuce leaves
  • Bunch of baby spinach
  • Bunch of watercress
  • 100g mange tout
  • Salt and pepper to taste
  • Bulgarian yoghurt (optional)


  1. Cook the bites according to the back of the box. Roast the hazelnuts in a preheated oven at 225°C for about 4 minutes. These can be put into the oven together to save time.
  2. Toss the lettuce, spinach and watercress, pomegranate seeds, hazelnuts, coconut shavings and mange tout together and place into a large bowl. Add the bites and drizzle yoghurt over them with salt and pepper to taste.

Warm Butternut Lentil with Yoghurt dressing using Fry’s Spicy Butternut and Almond Bites


  • 6 Fry’s Meat-Free Spicy Butternut and Almond Bites
  • 1 Butternut, peeled and cubed
  • 1 tbsp coconut oil
  • Salt to taste
  • A dash of cayenne pepper
  • 2 cloves garlic, finely chopped
  • ½ cup lentils
  • 1 tsp mustard seeds
  • 1 tsp jeera (cumin)
  • ½ tsp crushed dried chillies
  • ½ onion, diced
  • 2 tbsp olive oil
  • Handful of chopped unsalted cashews
  • 4 cherry tomatoes
  • Mixed salad leaves


  1. Place the butternut in an ovenproof dish and toss with coconut oil.
  2. Season with salt, pepper and chopped garlic. Roast in the oven at 180°C until tender and light brown.
  3. Remove from oven and set aside to cool.
  4. Boil lentils in salted water until cooked through. Drain and set aside to cool.
  5. Fry the mustard seeds, jeera, chillies and onion until onion is soft, and pour over lentils.

Fish-less Curry


  • 1 box Fry’s Black Bean, Quinoa & Chia Bites
  • 1/4 cup Oil
  • 1 small Onion, finely chopped
  • 2 cloves Garlic, diced
  • 1/2 tsp Ground ginger and garlic
  • 2 Green chillies, sliced into julienned strips
  • 1 tsp Garam masala
  • 1/4 tsp Chilli powder
  • 1/4 tsp Jeera (cumin) seeds
  • 1/4 tsp Sarson (mustard) seeds
  • 6 tomatoes, grated
  • 20 Curry leaves
  • 1/4 tsp salt
  • 8 tbsp Tamarind water, thick paste
  • 1 bunch Dhania (coriander), finely chopped


  1. Heat oil for 2 minutes in a frying pan and add onion, cloves of garlic, jeera seeds and sarson seeds.
  2. Fry until golden brown.
  3. Add ginger and garlic, green chillies, garam masala, chilli powder, tomatoes, curry leaves and salt.
  4. Cover with a lid and allow simmering for 8-10 minutes. Add tamarind water and stir repeatedly.
  5. Add bites to mixture.
  6. Ensure the bites are cooked in an oven before placing into mixture. Lightly grease oven tray and place in bites.
  7. Bake at 180°C for 8-10 minutes until cooked.
  8. Stir in bites and garnish with dhania. Serve with roti, puri, rice or bread.
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