ATCO Blue Flame Kitchen: 3 Easy & Satisfying Meatless Meals

There are many reasons why people are moving toward more plant-based eating. Regardless of whether it’s because of finances, environment, health, or simply something new, here are some ways to eat less meat and add more flavour.

Fresh zucchini, onion, and tomatoes are sautéed together with garlic, cumin, cayenne, and a squeeze of lemon in our tasty Moroccan Zucchini Saute. This aromatic dish is delicious served on a bed of couscous.

Our Vegetarian Roulade replaces meat with an egg soufflé. Filled with mushrooms, onion, bell peppers, and parsley, this delicious main course is sure to impress.

Buttery mushrooms add meaty, umami flavour to our Mushroom Fried Rice. This simple and familiar side dish can be prepared on the barbecue as well as the stovetop.



1 tbsp (15 mL) olive oil

1/2 cup (125 mL) finely chopped onion

2 cloves garlic, finely chopped

1/2 tsp (2 mL) ground cumin

1/4 tsp (1 mL) salt

1/8 tsp (0.5 mL) cayenne pepper

4 cups (1 L) sliced zucchini (1/2 inch/1.25 cm)

1 1/4 cups (300 mL) diced Roma tomatoes

2 tbsp (25 mL) fresh lemon juice


Heat oil in a large frypan over medium heat. Add onion and garlic; saute until softened, about 5 minutes. Add cumin, salt and cayenne pepper; cook, stirring, for 1 minute. Add zucchini and saute until tender-crisp, about 5 minutes. Add tomatoes and saute for 3 to 4 minutes or until tomatoes are softened. Stir in lemon juice and cook for 1 minute. Serve immediately. Serves 6 to 8.




Vegetarian Roulade for ATCO Blue Flame Kitchen; image supplied by ATCO Blue Flame Kitchen

Supplied by ATCO Blue Flame Kitchen /


1 tbsp (15 mL) butter

1 1/2 cups (375 mL) sliced mushrooms

1/2 cup (125 mL) chopped onion

1/2 cup (125 mL) diced green bell pepper

1/2 cup (125 mL) diced red bell pepper

1 tbsp (15 mL) chopped fresh parsley

1/4 tsp (1 mL) oregano, crumbled

1/2 tsp (2 mL) salt, divided

1/2 tsp (2 mL) freshly ground pepper, divided

Flour (for dusting baking sheet)

6 eggs, separated

3 tbsp (40 mL) flour

1/2 cup (125 mL) shredded cheddar cheese, divided


To prepare filling, melt butter in a medium frypan over medium heat. Add mushrooms, onion and bell peppers; sauté until softened, about 5 minutes. Stir in parsley, oregano, 1/4 tsp (1 mL) salt and 1/4 tsp (1 mL) pepper. Remove from heat; cool.

Preheat oven to 350°F (180°C). Line a 10×15 inch (25×38 cm) rimmed baking sheet with parchment paper; grease parchment paper and dust with flour.

To make soufflé, use medium speed of an electric mixer and beat egg whites until stiff but not dry. In a bowl, beat together egg yolks, 3 tbsp (40 mL) flour, remaining 1/4 tsp (1 mL) salt and remaining 1/4 tsp (1 mL) pepper. Fold a quarter of beaten egg whites into yolk mixture to lighten. Gently fold in remaining beaten egg whites. Spread mixture evenly in prepared pan.

Bake until top springs back when lightly touched, about 8 to 10 minutes. Run a spatula around sides of pan to loosen. Turn soufflé out onto a clean tea towel. Carefully remove parchment paper. Trim edges of soufflé if necessary. Starting with a long edge, roll soufflé and towel together jelly-roll fashion. Cool on a rack for 30 minutes.

Unroll soufflé and spread with filling, leaving a 1/2 inch (1.25 cm) border around edges. Sprinkle with half of cheese. Roll up soufflé to enclose filling. Place soufflé, seam side down, on a lightly greased rimmed baking sheet. May be prepared to this point and refrigerated for up to 24 hours.

Remove baking sheet from refrigerator and let stand for 30 minutes. Meanwhile, preheat oven to 375°F (190°C). Sprinkle top of soufflé with remaining cheese. Bake for 12 to 15 minutes or until light golden. Slice and serve. Serves 6 to 8.



1/2 lb (250 g) mushrooms, sliced

2 tbsp (25 mL) butter or oil

2 tbsp (25 mL) soy sauce

4 cups (1 L) cooked rice

1/2 tsp (2 mL) sugar

3 green onions, diagonally sliced


In a cast iron frypan, sauté mushrooms in butter over medium heat on natural gas barbecue until tender. Stir in soy sauce, rice and sugar. Heat just to serving temperature; toss with green onions. Serves 6 to 8.


ATCO Blue Flame Kitchen’s column on healthy eating for busy families runs Wednesdays in the Calgary Herald’s food section. For tips on cooking, food safety or household matters, email [email protected] or visit us at

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