Brown Rice Stir-Fry With Coriander Omelette

This dish is full of flavour and crunch - guaranteed to perk up that pack of brown rice at the back of the cupboard

• Cooking Time Prep 15 mins
  Cook 30 mins
• Skill Level Easy
• Servings Serves 4

Nutrition per serving

• Kcalories

  351

• Protein

  13g

• Carbs

  50g

• Fat

  13g

• Saturates

  2g

• Fibre

  4g

• Sugar

  13g

• Salt

  0.73g

Ingredients

• 200g brown basmati rice
• 1 tbsp rapeseed oil
• thumb-size piece ginger, grated
• 3 garlic cloves, finely chopped
• 1 bunch spring onions, finely sliced lengthways
• 150g pack shiitake mushrooms, sliced
• 2 carrots, finely sliced into sticks
• 1 red pepper, finely sliced
• 3 eggs, beaten with a splash of skimmed milk
• small handful chopped coriander, plus extra to serve
• 2 tsp soy sauce
• 1 tsp toasted sesame oil
• 2 tbsp chilli jam
• 1 tbsp sesame seeds, toasted

Directions

1. Cook the rice following pack instructions. Heat 2 tsp oil in a large frying pan or wok. Add the ginger and garlic and fry for 1 min. Tip in the veg and stir-fry over high heat for 3-4 mins.
2. Meanwhile, mix the eggs with the coriander and seasoning. Heat a small non-stick frying pan with the remaining oil. Add the egg, stir once, then allow to cook over a gentle heat until almost set. Flip (using a plate if necessary) and cook on the other side until cooked through. Tip onto a board and cut into strips.
3. Add the drained cooked rice, soy sauce, sesame oil and chilli jam to the veg, mixing to heat through. Divide into bowls and top with the omelette strips, a few coriander leaves and sesame seeds.

Read More

Chunky Minestrone Soup

The perfect solution to a cold night in? A warming bowl of this home-made chunky soup.

• Cooking Time Prep 10 mins - 15 mins
  Cook 30 mins
• Skill Level Easy
• Servings Serves 4

Nutrition per serving

• Kcalories

  420

• Protein

  18g

• Carbs

  79g

• Fat

  6g

• Saturates

  1g

• Fibre

  16g

• Sugar

  24g

• Salt

  1.11g

Ingredients

• 3 large carrots, roughly chopped
• 1 large onion, roughly chopped
• 4 celery sticks, roughly chopped
• 1 tbsp olive oil
• 2 garlic cloves, crushed
• 2 large potatoes, cut into small dice
• 2 tbsp tomato purée
• 2l vegetable stock
• 400g can chopped tomatoes
• 400g can butter or cannellini beans
• 140g spaghetti, snapped into short lengths
• 1?2 head Savoy cabbage, shredded
• crusty bread, to serve

Directions

1. In a food processor, whizz the carrots, onion and celery into small pieces. Heat the oil in a pan, add the processed vegetables, garlic and potatoes, then cook over a high heat for 5 mins until softened.
2. Stir in the tomato purée, stock and tomatoes. Bring to the boil, then turn down the heat and simmer, covered, for 10 mins.
3. Tip in the beans and pasta, then cook for a further 10 mins, adding the cabbage for the final 2 mins. Season to taste and serve with crusty bread.

Read More

One-Pot Mushroom & Potato Curry

Create a tasty, spicy vegetarian dish with mushroom and curry in less than half an hour

• Cooking Time Prep 10 mins
  Cook 20 mins
• Skill Level Easy
• Servings Serves 4

Nutrition per serving

• Kcalories

  212

• Protein

  5g

• Carbs

  15g

• Fat

  15g

• Saturates

  9g

• Fibre

  3g

• Sugar

  5g

• Salt

  0.71g

Ingredients

• 1 tbsp oil
• 1 onion, roughly chopped
• 1 large potato, chopped into small chunks
• 1 aubergine, trimmed and chopped into chunks
• 250g button mushrooms
• 2-4 tbsp curry paste (depending on how hot you like it)
• 150ml vegetable stock
• 400ml can reduced-fat coconut milk
• chopped coriander, to serve

Directions

1. Heat the oil in a large saucepan, add the onion and potato. Cover, then cook over a low heat for 5 mins until the potatoes start to soften. Throw in the aubergine and mushrooms, then cook for a few more mins.
2. Stir in the curry paste, pour over the stock and coconut milk. Bring to the boil, then simmer for 10 mins or until the potato is tender. Stir through the coriander and serve with rice or naan bread.

Read More

Crispy Greek-Style Pie

A crispy pie that you can adapt for your needs, add chicken or keep it veggie. A good fail-safe for your repertoire

• Cooking Time Prep 10 mins
  
• Skill Level Easy
• Servings Serves 4

Nutrition per serving

• Kcalories

  250

• Protein

  13g

• Carbs

  23g

• Fat

  13g

• Saturates

  5g

• Fibre

  3g

• Sugar

  5g

• Salt

  0.3g

Ingredients

• 200g bag spinach leaves
• 175g jar sundried tomatoes in oil
• 100g feta cheese, crumbled
• 2 eggs
• ½ 250g pack filo pastry

Directions

1. 1 Put the spinach into a large pan. Pour over a couple tbsp water, then cook until just wilted. Tip into a sieve, leave to cool a little, then squeeze out any excess water and roughly chop. Roughly chop the tomatoes and put into a bowl along with the spinach, feta and eggs. Mix well.
2. Carefully unroll the filo pastry. Cover with some damp sheets of kitchen paper to stop it drying out. Take a sheet of pastry and brush liberally with some of the sundried tomato oil. Drape oil-side down in a 22cm loosebottomed cake tin so that some of the pastry hangs over the side. Brush oil on another piece of pastry and place in the tin, just a little further round. Keep placing the pastry pieces in the tin until you have roughly three layers, then spoon over the filling. Pull the sides into the middle, scrunch up and make sure the filling is covered. Brush with a little more oil.
3. Heat oven to 180C/fan 160C/gas 4. Cook the pie for 30 mins until the pastry is crisp and golden brown. Remove from the cake tin, slice into wedges and serve with salad.

Read More

Creamy Courgette Lasagne

Serve up this creamy quick dish for a last minute dinner party and impress veggie friends

• Cooking Time Prep 10 mins
  Cook 20 mins
• Skill Level Easy
• Servings Serves 4

Nutrition per serving

• Kcalories

  405

• Protein

  18g

• Carbs

  38g

• Fat

  21g

• Saturates

  8g

• Fibre

  4g

• Sugar

  13g

• Salt

  1.36g

Ingredients

• 9 dried lasagne sheets
• 1 tbsp sunflower oil
• 1 onion, finely chopped
• 700g courgettes (about 6), coarsely grated
• 2 garlic cloves, crushed
• 250g tub ricotta
• 50g cheddar
• 350g jar tomato sauce for pasta

Directions

1. Heat oven to 220C/fan 200C/gas 7. Put a pan of water on to boil, then cook the lasagne sheets for about 5 mins until softened, but not cooked through. Rinse in cold water, then drizzle with a little oil to stop them sticking together.
2. Meanwhile, heat the oil in a large frying pan, then fry the onion. After 3 mins, add the courgettes and garlic and continue to fry until the courgette has softened and turned bright green. Stir in 2/3 of both the ricotta and the cheddar, then season to taste. Heat the tomato sauce in the microwave for 2 mins on High until hot.
3. In a large baking dish, layer up the lasagne, starting with half the courgette mix, then pasta, then tomato sauce. Repeat, top with blobs of the remaining ricotta, then scatter with the rest of the cheddar. Bake on the top shelf for about 10 mins until the pasta is tender and the cheese is golden.

Read More

Spicy Root & Lentil Casserole

The potatoes in this recipe take on the spicy flavours beautifully - our idea of the perfect veggie supper

• Cooking Time Prep 10 mins
  Cook 35 mins
• Skill Level Easy
• Servings Serves 4

Nutrition per serving

• Kcalories

  378

• Protein

  14g

• Carbs

  64g

• Fat

  9g

• Saturates

  1g

• Fibre

  10g

• Sugar

  0g

• Salt

  1.24g

Ingredients

• 2 tbsp sunflower or vegetable oil
• 1 onion, chopped
• 2 garlic cloves, crushed
• 700g potatoes, peeled and cut into chunks
• 4 carrots, thickly sliced
• 2 parsnips, thickly sliced
• 2 tbsp curry paste or powder
• 1 litre/1¾ pints vegetable stock
• 100g red lentils
• a small bunch of fresh coriander, roughly chopped
• low-fat yogurt and naan bread, to serve

Directions

1. Heat the oil in a large pan and cook the onion and garlic over a medium heat for 3-4 minutes until softened, stirring occasionally. Tip in the potatoes, carrots and parsnips, turn up the heat and cook for 6-7 minutes, stirring, until the vegetables are golden.
2. Stir in the curry paste or powder, pour in the stock and then bring to the boil. Reduce the heat, add the lentils, cover and simmer for 15-20 minutes until the lentils and vegetables are tender and the sauce has thickened.
3. Stir in most of the coriander, season and heat for a minute or so.Top with yogurt and the rest of the coriander. Serve with naan bread.

Read More

Falafel Burgers

A healthy burger that's filling too. These are great for anyone who craves a big bite but doesn't want the calories

• Cooking Time Prep 10 mins
  Cook 6 mins
• Skill Level Easy
• Servings Serves 4

Nutrition per serving

• Kcalories

  161

• Protein

  6g

• Carbs

  18g

• Fat

  8g

• Saturates

  1g

• Fibre

  3g

• Sugar

  1g

• Salt

  0.36g

Ingredients

• 400g can chickpeas, rinsed and drained
• garlic clove, chopped
• handful of flat-leaf parsley or curly parsley
• 1 tsp ground cumin
• 1 tsp ground coriander
• 1?2 tsp harissa paste or chilli powder
• 2 tbsp plain flour
• 2 tbsp sunflower oil
• toasted pitta bread
• 200g tub tomato salsa, to serve
• green salad, to serve
• 1 small red onion, roughly chopped

Directions

1. Pat the chickpeas dry with kitchen paper. Tip into a food processor along with the onion, garlic, parsley, spices, flour and a little salt. Blend until fairly smooth, then shape into four patties with your hands.
2. Heat the oil in a non-stick frying pan, add the burgers, then quickly fry for 3 mins on each side until lightly golden. Serve with toasted pittas, tomato salsa and a green salad.

Read More

Spring Green Fattoush

Savour all the flavours of spring in every bite with this elegant, seasonal salad

• Cooking Time Prep 40 mins
  Cook 10 mins
• Skill Level Easy
• Servings Serves 6-8 as a starter or side

Nutrition per serving

• Kcalories

  264

• Protein

  13g

• Carbs

  22g

• Fat

  15g

• Saturates

  5g

• Fibre

  7g

• Sugar

  4g

• Salt

  1.12g

Ingredients

• 500g broad beans, frozen or fresh
• 1 cucumber
• 3 wholemeal pitta breads
• zest and juice 1 lemon
• 4 tbsp olive oil
• 1 tsp caster sugar
• 20g bunch mint, smaller leaves picked, rest very roughly chopped
• 20g bunch flat-leaf parsley, very roughly chopped
• small bunch chives, snipped
• 170g feta cheese, crumbled

Directions

1. First get all the ingredients ready. Bring a pan of water to the boil, add the beans and boil for 2-3 mins until just tender. Drain, rinse with cold water to cool, then drain again. Pod the beans from their skins into a large mixing bowl, discard the skins. Halve cucumber lengthways, scrap out the seeds using a teaspoon, then slice into half-moons and throw in with the beans. Split the pittas so you have 6 thin circles of bread, then toast.
2. Whisk together lemon zest, juice, olive oil and sugar with plenty of seasoning. Pour over the beans and cucumber, add all the herbs and toss together. Tear the toasted pitta into pieces and add this to the salad with the crumbled feta. Toss together very gently-hands are best-then pile onto a platter to serve.

Read More

Aubergine & Black Bean Stir-Fry

This super-quick veggie stir-fry has just five ingredients

• Cooking Time Prep 10 mins
  Cook 20 mins
• Skill Level Easy
• Servings Serves 4

Nutrition per serving

• Kcalories

  411

• Protein

  11g

• Carbs

  65g

• Fat

  14g

• Saturates

  2g

• Fibre

  7g

• Sugar

  14g

• Salt

  3.53g

Ingredients

• 250g basmati rice
• 2 large aubergines, cut into quarters and then wedges
• 2 red peppers, cut into thin strips
• 8 spring onions, 7 quartered lengthways, 1 finely sliced
• 220g jar black bean sauce
• PLUS 4 tbsp groundnut or vegetable oil

Directions

1. Cook the rice according to pack instructions. Meanwhile, heat a wok and add the oil. When hot, stir-fry aubergines for 10-12 mins until golden and cooked through. Add peppers and spring onions, and stir-fry for about 6 mins until just tender.
2. Add the black bean sauce and 2 tbsp water and warm through. Serve with the basmati rice, scattered with finely sliced spring onion.

Read More

Veggie Shepherd's Pie With Sweet Potato Mash

The secret to this shepherd's pie's filling is to choose big carrots so they don't lose their texture when cooked

• Cooking Time Prep 25 mins
  
• Skill Level Easy
• Servings Serves 4

Nutrition per serving

• Kcalories

  531

• Protein

  16g

• Carbs

  79.6g

• Fat

  17g

• Saturates

  8g

• Fibre

  12g

• Sugar

  31g

• Salt

  3.95g

Ingredients

• 1 tbsp olive oil
• 1 large onion, halved and sliced
• 2 large carrots (500g/1lb 2oz in total), cut into sugar-cube size pieces
• 2 tbsp thyme chopped
• 200ml red wine
• 400g can chopped tomatoes
• 2 vegetable stock cubes
• 410g can green lentils
• 950g sweet potatoes, peeled and cut into chunks
• 25g butter
• 85g vegetarian mature cheddar, grated

Directions

1. Heat the oil in a frying pan, then fry the onion until golden. Add the carrots and all but a sprinkling of thyme. Pour in the wine, 150ml water and the tomatoes, then sprinkle in the stock cubes and simmer for 10 mins. Tip in the can of lentils, including their juice, then cover and simmer for another 10 mins until the carrots still have a bit of bite and the lentils are pulpy.
2. Meanwhile, boil the sweet potatoes for 15 mins until tender, drain well, then mash with the butter and season to taste. Pile the lentil mixture into a pie dish, spoon the mash on top, then sprinkle over the cheese and remaining thyme. The pie can now be covered and chilled for 2 days, or frozen for up to a month.
3. Heat oven to 190C/170C fan/gas 5. Cook for 20 mins if cooking straight away, or for 40 mins from chilled, until golden and hot all the way through. Serve with broccoli.

Read More