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

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