Savor Lent: Five delectable meat-free dishes to try
Daily Tribune
Every Friday during Lent, Roman Catholics traditionally abstain from meat as a way to reflect and strengthen their spiritual health. Pork, chicken, beef, and other meats are off the table, but that doesn’t mean your meals have to be bland or boring.
Vegetables and seafood are your go-to ingredients this season, and I'm here to make it easier for you by sharing a couple of delectable recipes from Liberato P. Fernandez’s 1942 Aklat ng Pagluluto — a classic cookbook that’s been serving up delicious Filipino dishes for generations.
Here are five flavorful, easy-to-make dishes perfect for your Lenten meals:
If you’re craving something filling but want to skip the rice, these Tuna Empanadas are a perfect choice. This dish is healthy and satisfying — minus the meat — making it ideal for Holy Week.
Ingredients for Filling:
Potatoes, sliced
Garlic, minced
Onions, chopped
Canned tuna (instead of pork or beef)
Raisins
Olives
Sliced hard-boiled eggs
Salt and pepper
Cooking oil
Ingredients for Dough:
All-purpose flour
Cooking oil
Cold water
Instructions:
Prepare the Filling:
Slice the potatoes and fry them lightly in oil until golden. Remove and set aside.
In the same pan, sauté the garlic and onions until fragrant.
Add the canned tuna.
Stir in the raisins and olives.
Season with salt and pepper to taste.
Return the fried potatoes to the pan and add the sliced hard-boiled eggs. Mix gently.
Remove from heat and let the filling cool.
Make the Dough:
In a bowl, mix the flour, a bit of oil, and cold water.
Knead until the dough forms a smooth texture.
Let the dough rest for about 10–15 minutes.
Roll out the dough and cut it into square or circular pieces.
Assemble the Empanadas:
Place a spoonful of the filling in the center of each dough piece.
Fold the dough over to cover the filling and seal the edges (use a fork to crimp).
Ensure the edges are tightly sealed to avoid bursting during frying.
Cook the Empanadas:
Heat enough oil in a pan for deep frying.
Fry the empanadas in hot oil until golden brown and crispy.
Drain on paper towels.
For a wholesome, vegetable-packed dish that’s as comforting as it is nutritious, try this Bola-Bola at Pechay. With fish balls and a tasty vegetable broth, this meal will leave you feeling full without the guilt.
Ingredients:
½ Navajita fish (or your preferred fish)
¼ cup flour
2 cloves garlic, crushed
1/16 teaspoon pepper
1 onion, chopped
1 teaspoon cooking oil
1 stalk spring onion
Instructions:
Prepare the Fish:
Remove the skin and bones of the fish.
Mince the fish meat and place it in a large bowl.
Add pepper, chopped spring onions, cooking oil, and a pinch of salt to the minced fish.
Gently mix the ingredients together by hand.
Gradually add the flour while mixing until it is fully incorporated.
Form the Fish Balls:
Take portions of the mixture and form small balls, about the size of a small lime.
Roll the fish balls in flour to prevent them from sticking together.
Grease your hands with oil while forming the balls to prevent sticking.
Boil the Fish Balls:
In a saucepan, add 3 cups of water and 1 teaspoon of salt.
Bring the water to a boil.
Drop the fish balls into the boiling water.
Once the fish balls float to the surface, remove them from the water and drain.
Fry the Fish Balls:
Heat oil in a pan and fry the fish balls until golden brown.
Once cooked, remove the fish balls from the pan and set them aside.
Sauté the Vegetables:
In the same pan used for frying, sauté the garlic, then add onions and tomatoes.
Season with soy sauce and stir everything well.
Cover the pan briefly, then stir again.
Combine the Fish Balls and Vegetables:
Add the fried fish balls and sliced pechay (Chinese cabbage) into the pan.
Cover and cook for 5 minutes.
Simmer the Soup:
Add 1 cup of water to the pan and let it simmer for another 5 minutes.
Remove from heat and serve the fish ball soup hot. Enjoy!
Looking for a healthy yet filling meal? Tofu is a perfect go-to ingredient, and this Sautéed Tofu with a savory twist will have your taste buds dancing. Packed with flavor, it's a satisfying dish for any occasion.
Ingredients:
6 pieces of tofu (tokua)
1 pound of fish (mudfish or bidbid)
1/3 cup of ham, finely chopped into small squares
1/3 cup of onions, chopped
1/3 cup of salted almonds or salted peanuts, finely chopped
Instructions:
Prepare the Tofu:
Cut the tofu diagonally in half, so each piece is divided into two parts.
Create an indentation in each piece to form a hollow of the right size.
Prepare the Fish:
Remove the skin and bones of the fish.
Grind or pound the fish meat in a mortar and pestle.
Mix the Ingredients:
Mix the ground fish with a little warm water and let it sit for about 30 minutes.
Squeeze out any excess water from the fish mixture.
Add the finely chopped ham, onions, and almonds or peanuts to the mixture and mix well.
Stuff the Tofu:
Stuff the mixture into the hollowed-out tofu pieces.
Fry the Tofu:
Fry the stuffed tofu until it turns golden brown.
Cook in Caldo Chino:
After frying, pour in enough caldo chino (broth) to cover the tofu and cook for about 30 minutes.
Prepare the Sauce:
For the sauce, combine soy sauce, a few drops of sesame oil, sweet soy sauce, and cornstarch.
Garnish and Serve:
Garnish with parsley on top and serve.
No Lenten meal is complete without a satisfying dessert! Crema de Sago is the perfect, creamy treat that will leave you with a sweet finish.
Ingredients:
1/4 cup sago (tapioca pearls)
1/4 teaspoon salt
2 1/2 cups milk
1/2 teaspoon vanilla
1/3 cup honey
Instructions:
Cook the Sago:
Mix the sago and salt with the milk in a pot (excluding the vanilla and honey).
Let it simmer over low heat for about 30 minutes, stirring occasionally.
Double Boiler Cooking:
After simmering, transfer the mixture to a double boiler.
Stir continuously as it cooks for about an hour until the sago becomes translucent.
Add Flavor:
Once the sago is cooked, remove from heat and stir in the vanilla and honey.
Serve:
Serve chilled in glasses, topped with a sprinkle of crushed nuts.
Finish off your meal with a slice of Banana Cream Cake. This sweet, layered treat with the goodness of ripe bananas and creamy goodness is a dessert that’s as comforting as it is delicious.
Ingredients:
6 eggs
1 teaspoon baking powder
1 ripe Lacatan banana
A pinch of salt
1 cup flour
3 tablespoons cold water
1 teaspoon vanilla extract
1 cup white sugar
3 cans of cream (Bear Brand cream)
Instructions:
Prepare the Eggs:
Whisk the egg whites until stiff peaks form. Gradually add the white sugar while continuing to whisk.
In a separate bowl, whisk the egg yolks until they turn stiff and lemon-colored.
Gently fold the whisked egg yolks into the egg whites and sugar mixture.
Sift the Dry Ingredients:
Sift the flour and baking powder together three times to ensure even distribution of the baking powder.
Add a pinch of salt and gradually dissolve it in 3 tablespoons of cold water.
Stir in 1 teaspoon of vanilla extract.
Prepare the Cake Batter:
Grease a baking pan with butter or oil to prevent sticking.
Pour the combined batter into the greased baking pan.
Bake the Cake:
Preheat your oven to 350°F (175°C) and bake for about 30 minutes, or until a toothpick inserted into the center comes out clean.
Allow the cake to cool completely before serving.
Assemble the Cake:
Once the cake has cooled, spread the cream (3 cans of Bear Brand cream) evenly over the surface.
Layer sliced ripe Lacatan bananas on top.
Optional Decoration:
Optionally, sprinkle with crushed cherry candy or any other desired topping for decoration.
From the crispy and savory Tuna Empanada to the creamy and sweet Banana Cream Cake, these dishes prove that you can enjoy the season with satisfying, healthy, and vibrant meals. So, embrace the spirit of Lent with these recipes that combine tradition, flavor, and creativity in every bite.
Happy cooking, and may your meals be as fulfilling as your spiritual journey this Holy Week!