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New Recipes

Last months recipes can all be found in the main lists

May

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May

As the weather gets warmer, we like to eat lighter, now would be the ideal time to try some new vegetarian recipes, so here are a few.

8 mushroom burger
4 sweet potato quesadillas
7 walnut-pear-toasts
6 one pot spaghetti
5 indian-chickpeas-with-poached-eggs
2 green veggie lasagne
1 falafal
3 hot-n-spicy-red-pepper-and-tomato-soup
The Ultimate Homemade Falafel Pittas (V)

Serves 4, kcal 583, fibre 17.9g

For the falafel

  • 500g chickpeas, dried

  • 1 onion, roughly chopped

  • 3 cloves garlic, finely chopped

  • 1 bunch fresh parsley, roughly chopped

  • 1 bunch fresh coriander, roughly chopped

  • 2 tbsp plain flour

  • 2 heaped tsp cumin

  • 1 heaped tsp cayenne pepper

  • Salt

  • Pepper

 

For the salad

  • 4 tomatoes, finely chopped

  • 1 cucumber, peeled and roughly chopped

  • 1 bunch of mint

  • 1 lemon, juice only

  • Parsley (Use leftover from falafel)

 

For the assembly

  • 4 pittas

  • Hummus

  • Pickled green chillies

 

 

Falafel

  1. Pour dried chickpeas into a bowl, cover with warm water and soak overnight.

  2. Preheat oven to 180°C/gas mark 4. Start with the falafel mix. Into a blender, add the dried chickpeas (soaked overnight), onion, garlic, and coriander, a large handful of parsley (reserve a handful for the salad), flour, cumin and cayenne pepper.

  3. Season with salt and pepper.

  4. Pulse the mixture in the blender. You want the texture of the mix to be rough so don’t overdo it. 3-5 second pulses should do the trick.

  5. Check the falafel mixture can stick in a ball. If it is too loose, just add a bit more flour.

  6. Once you are able to stick the mixture together, make little discs, around 4cm wide and 3cm deep. Line up the discs on a sheet of baking paper, and put them in the fridge for 10 minutes to firm up. The mixture should make about 20 discs.

  7. Line a baking tray with baking paper, and place your falafel on the paper.

  8. Drizzle lightly with olive oil on one side, and then turn over the falafel and drizzle olive oil on the other side. Pat in the oil with your fingers, and then place in the oven for 30 minutes, flipping the falafel after 20 minutes.

 

Salad

  1. Put the tomatoes into a bowl, then add the cucumber.

  2. Add a handful of chopped mint, a handful of chopped parsley, the juice of a lemon, salt, pepper, olive oil. Mix everything together and set aside.

 

 

Assembly

  1. Warm your pittas. Layer one side with a generous helping of hummus.

  2. Spoon in some of the salad. Then, take your baked falafels and break them into the pittas – squeeze in 4 or 5 discs into each one.

  3. Put some pickled green chillies on top, then spoon over a bit more hummus.

 

 

https://www.easyveggieideas.com/vegetarian-recipes/the-ultimate-homemade-falafel-pittas

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Green Veggie Lasagne (V)

Serves 4, kcal 498, fibre 23.4g

  • 350g broccoli, broken into florets

  • 100g kale

  • 100g spinach

  • 30g unsalted butter

  • 1 garlic clove, crushed

  • 2 tbsp plain flour

  • 650ml milk

  • 75g Cheddar, coarsely grated

  • 200g lasagne sheets

  • 85g bag crispy salad

  • 150g baby plum tomatoes, quartered

  • 1 tbsp extra-virgin olive oil

  • ½ tbsp cider vinegar

 

  1. Preheat the oven to gas 6, 200°C, fan 180°C. Bring a pan of water to the boil. Add the broccoli, cook for 3 mins, then add the kale. Cook for 3 mins, drain, then stir through the spinach to wilt. Rinse under cold water, then drain thoroughly.

  2. Heat the butter in a pan over a medium heat. Add the garlic and cook for 1 min before adding the flour. Cook for 1 min, then gradually stir in the milk. Simmer for 2-3 mins until slightly thickened, then stir in 50g Cheddar.

  3. Spoon a quarter of the cheese sauce on the bottom of a 20cm square baking dish. Cover with a third of the lasagne sheets, then top with half the veg. Add another quarter of the sauce, another third of the lasagne sheets, then the remaining veg. Top this with another quarter of the sauce, followed by the remaining lasagne sheets, then remaining sauce. Sprinkle with the remaining Cheddar.

  4. Cover with foil and bake for 40 mins or until golden and bubbling, removing the foil for the last 10 mins,

  5. Meanwhile, toss the salad leaves with the tomatoes. Whisk the oil and vinegar in a jug, season, then drizzle over the salad. Serve with the lasagne.

 

 

 

https://realfood.tesco.com/recipes/green-vegetable-lasagne.html

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Hot 'n' spicy roasted red pepper & tomato soup

Serves 1, kcal 631, fibre 5g

  • 290g roasted red peppers, drained

  • 270g cherry tomatoes, halved

  • 1 garlic clove, crushed

  • 1 vegetable stock cube

  • 1 tsp paprika

  • 1 tbsp olive oil

  • 4 tbsp ground almonds

 

  1. Put the roasted red peppers in a blender with the cherry tomatoes, garlic, vegetable stock cube, 100ml water, paprika, olive oil and ground almonds.

  2. Blitz until smooth,

  3. season well and heat until piping hot before serving.

 

https://www.bbcgoodfood.com/recipes/hot-n-spicy-roasted-red-pepper-tomato-soup

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Sweet potato, peanut butter & chilli quesadillas (V)

Serves 2, kcal 947, fibre 18g

  • 3 medium sweet potatoes peeled and thinly sliced

  • 1 tbsp smoked paprika

  • 3 tbsp olive oil, plus extra for brushing

  • 1 extra large ripe avocado

  • ½ lime, zested and juiced, plus wedges to serve

  • 2 tbsp crunchy peanut butter

  • 4 small flour tortillas

  • Sriraccha chilli sauce, to taste

  • ½ small pack coriander, torn

 

  1. Heat oven to 200C/180C fan/gas 6. Toss the sweet potatoes with the paprika and 2 tbsp olive oil in a roasting tin. Roast for 15 mins, tossing halfway through, until the potatoes are beginning to crisp.

  2. Stone, peel and chop the avocado, tip into a bowl with the lime juice and zest, and season generously. Mash together with a fork and set aside. In a small bowl, combine the peanut butter and remaining olive oil. Set aside.

  3. Heat a griddle pan or frying pan over a medium heat until very hot. Brush each tortilla on one side with the remaining oil.

  4. Place one tortilla, oiled-side down, in the pan and spread over half the peanut butter mixture, half the sweet potatoes, a little chilli sauce and half the coriander. Top with another tortilla, oiled-side up.

  5. Press down with a heavy saucepan and cook for 2-3 mins each side until the quesadilla is crisp outside and warm in the middle. Repeat to make a second quesadilla, then cut each into quarters and serve with the crushed avocado and lime wedges.

 

https://cooksprofessional.co.uk/blogs/recipes/sweet-potato-peanut-butter-chilli-quesadillas

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Indian chickpeas with poached eggs (V)

Serves 2, kcal 412, fibre 10g

  • 1 tbsp rapeseed oil

  • 2 garlic cloves, chopped

  • 1 yellow pepper, deseeded and diced

  • ½ - 1 red chilli, deseeded and chopped

  • ½ bunch spring onions (about 5), tops and whites sliced but kept separate

  • 1 tsp cumin, plus a little extra to serve (optional)

  • 1 tsp coriander

  • ½ tsp turmeric

  • 3 tomatoes, cut into wedges

  • â…“ pack coriander, chopped

  • 400g can chickpeas in water, drained but liquid reserved

  • 1 veggie stock cube

  • 4 large eggs

 

  1. Heat the oil in a non-stick sauté pan, add the garlic, pepper, chilli and the whites from the spring onions, and fry for 5 mins over a medium-high heat. Meanwhile, put a large pan of water on to boil.

  2. Add the spices, tomatoes, most of the coriander and the chickpeas to the sauté pan and cook for 1-2 mins more. Stir in the stock cube and enough liquid from the chickpeas to moisten everything, and leave to simmer gently.

  3. Once the water is at a rolling boil, crack in your eggs and poach for 2 mins, then remove with a slotted spoon. Stir the spring onion tops into the chickpeas, then very lightly crush a few of the chickpeas with a fork or potato masher.

  4. Spoon the chickpea mixture onto plates, scatter with the reserved coriander and top with the eggs. Serve with an extra sprinkle of cumin, if you like.

 

https://www.bbcgoodfood.com/recipes/indian-chickpeas-poached-eggs

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One-pot garlic and herb spaghetti and courgetti

Serves 4, kcal 387,

  • 1 tbsp olive oil

  • 1 small onion, peeled and chopped

  • 3 cloves of garlic, peeled and crushed

  • Pinch of salt and pepper

  • 500ml good quality vegetable stock

  • 100ml whole milk

  • 150g dried spaghetti

  • Small head of broccoli, stalk removed, chopped into small florets

  • 16 asparagus stalks, trimmed

  • 60g frozen peas

  • 1 large courgette, spiralized

  • 30g vegetarian Italian-style hard cheese, grated

  • 1 tsp lemon juice

  • Small bunch of mixed herbs (such as parsley,

  • thyme and mint), roughly chopped

  • 100g soft vegetarian goat’s cheese, roughly chopped or torn

 

  1. Heat the oil in a large frying pan on a medium heat.

  2. Add the chopped onion and fry gently for a couple of minutes until the onions start to go translucent. Add in the garlic, salt and pepper. Stir and cook for 30 seconds. Add the stock and milk. Bring to a simmer, then stir in the spaghetti. Lower the heat so there’s a gentle bubble, then place a lid or some foil on the pan. Turn down the heat and cook for 10 minutes.

  3. Remove the lid and stir the spaghetti, then add in the broccoli, stir, place the lid back on and cook for another 2 minutes.

  4. Next add the asparagus, cook with the lid on for 2 mins, then add the peas and spiralized courgette. Cover again and cook for 2 mins.

  5. Remove the lid, stir in the vegetarian Italian-style hard cheese, lemon juice and herbs, and dot on the goat’s cheese before serving.

 

https://www.punchfork.com/recipe/One-Pot-Garlic-and-Herb-Spaghetti-with-Courgetti-Kitchen-Sanctuary

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Toasted soda bread with blue cheese & pear (V)

Serves 2, kcal 378, fibre 8g

  • 2 slices seeded wholemeal soda bread

  • 50g Danish blue cheese ( or other blue cheese)

  • 2 tsp rapeseed oil

  • 1 tsp apple cider vinegar

  • 1 pinch of English mustard powder

  • 1 small garlic clove, finely grated

  • 85g bag mixed leaf salad (choose one with curly endive and radicchio)

  • 1 large or 2 small Pears, halved, cored and sliced (no need to peel)

  • 20g walnuts, roughly chopped

 

  1. Toast the bread while you make the dressing: mash 15g blue cheese with the oil, vinegar, mustard powder, garlic and 1 tbsp water.

  2. Pile the salad leaves onto two plates.

  3. Spread the remaining cheese over the toast (it doesn’t matter if it goes cold), top with the pear and scatter with the walnut pieces.

  4. Drizzle the dressing over the salad leaves and serve.

 

https://www.bbcgoodfood.com/recipes/toasted-soda-bread-blue-cheese-pear

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Mushroom, Walnut and Lentil Burgers with Sweet Potato Wedges (V)

Serves 2, kcal 342, fibre 8.1g

For the crunchy salsa

  • 1 small yellow pepper, seeds removed and discarded, finely chopped

  • ½ small onion, finely diced

  • 1 stick celery, finely diced

  • 6 cherry tomatoes, finely chopped

  • 1 tbsp lime juice

  • Pinch of salt

  • Pinch of ground black pepper

  • ½ small red chilli, very finely diced

For the sweet potato wedges

  • 2 large sweet potatoes, peeled and cut into wedges

  • 2 tbsp olive oil

  • Pinch of salt

  • Pinch of pepper

For the burgers

  • 2 tbsp walnuts, chopped into small pieces

  • 2 tbsp olive oil

  • 1 onion, finely diced

  • 2 cloves garlic, crushed

  • 150g chestnut mushrooms, finely chopped

  • 1 tsp smoked paprika

  • ½ tsp ground cumin

  • Pinch of cayenne pepper

  • Pinch of salt

  • Pinch of ground black pepper

  • ½ x 390g can green lentils, drained and rinsed

  • 10g coriander, finely chopped

  • 40g wholemeal breadcrumbs

 

 

  1. Preheat the oven to 180°C / gas mark 4.

  2. Prepare the salsa by combining the first five ingredients in a small bowl, then season to taste with salt, pepper and chilli and set aside.

  3. Arrange the sweet potato wedges on a baking tray, drizzle with 1 tbsp of olive oil, season, and bake for about 20 minutes until tender.

  4. For the burgers, warm a small frying pan over a medium heat, add the walnuts and toast for a few minutes, stirring occasionally. Note: walnuts burn easily. When the walnuts are toasted, set them aside to cool.

  5. Heat 1 tbsp of the olive oil in a large non-stick, deep-sided frying pan over a medium heat. Add the onion and garlic and cook for 5 minutes or until softened.

  6. Add the mushrooms and spices, cooking for a further 5 minutes, then season to taste. Take the pan off the heat and leave the mushrooms to cool slightly.

  7. Add the mushroom mixture and lentils to a food processor and blend until smooth.

  8. Transfer the mushroom and lentil mixture into a large mixing bowl then combine with the walnuts, coriander and breadcrumbs.

  9. Form this mixture into two large, or four small, patties.

  10. Cook the patties by heating a large non-stick frying pan over a high heat. Once hot, add the remaining olive oil and gently place the burgers into the pan.

  11. Cook each side for 2 to 3 minutes or until the outside of the patties start to colour and turn crispy. Flip the burgers gently to avoid them breaking up.

  12. Serve the patties hot with the crunchy salsa and the sweet potato wedges.

 

https://vegsoc.org/recipes/mushroom-walnut-and-lentil-burgers/#method

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© 2023 designed by AME Solutions

Healthy eating plan devised by Ann-marie Edmunds

First Taste Nutrition  www.first-taste-nutrition.com              

For SlimActive with Sharon

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