Inspired Sushi

Healthy Recipes

This vegan sushi looks delicious! We’ve made some before, but we’ll definitely be giving this version a try at some point. Yep, sushi making definitely does not get any easier than this! Thanks for sharing guys. ūüôā

Pear & Pretzel

Vegan sushi lovers can exist too! This is a start of a beautiful thing people. We were led to believe that uninspired avocado and boring carrot rolls were all sushi had to offer to vegans, but with a change in perspective and a little creativity we came to realize we were so so soooooo wrong. Looking at sushi through a vegan eye opened the door to a billion and one new possibilities. Let’s fall in love with sushi now… the right way!

inspiredsushi_1

Our Recipes:

This is our favorite, most eye catching version of sushi we have created, but it is also the most labor intensive of the bunch. DO NOT let this discourage you from trying sushi at home because trust us you basically can’t go wrong. We’ve made rolls dozens of ways so use this as a base and be bold with your modifications. If you do try something…

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Black Bean, Houmous & Veggie Sandwich

Healthy Recipes

Serves: 1
Preparation: 5 minutes -14 hours!
Assembly: 5 minutes

Notes: This recipe contains: Vitamin A, B-Vitamins, Vitamin C, protein, fibre, calcium, iron, magnesium, manganese, potassium and is low in salt, sugars and saturated fats!

The concept of this sandwich might seem pretty simple, but one secret ingredient makes all the difference…love! Preparing the beans and houmous from scratch provides an extremely tasty sandwich! Its also a versatile, inexpensive and¬†fibre-licious sandwich that most main stream providers do not stock…but even if they did…were not paying ¬£3 for it! Meal plan and save for your next holiday instead! Here’s to another great¬†vegan¬†lunch (hopefully enjoyed in the sunshine this Bank Holiday weekend…well fingers crossed)! ūüôā

¬†Oh and here’s wishing a very Happy Birthday to our dear friend Beth! ‚̧

 

Ingredients:

+++++++++++++++++++++++++2         Slices of multi-seeded bread (or GF if required)
+++++++++++++++++++++++++10g     Dried black turtle beans (or 20g cooked)
+++++++++++++++++++++++++20g    Houmous
+++++++++++++++++++++++++ 50g   Carrot
+++++++++++++++++++++++++           Salad vegetables
+++++++++++++++++++++++++           Black pepper
+++++++++++++++++++++++++           Brown Mustard seeds
+++++++++++++++++++++++++           Dried Coriander leaf
+++++++++++++++++++++++++           Tahini sauce (optional)

 

 

Directions:

Soak the beans and chickpeas in two separate large bowls of water over night (8-12 hours).

Cook and simmer the beans/chickpeas according to the package instructions. Drain and allow to cool.

Prepare your houmous!  !

Lightly toast your bread (if preferred) and prepare your favourite salad vegetables.

***Alternatively, drain and rinse a tin of black beans; use your favourite brand of store bought houmous instead.

 

 

Assembly:

Lightly spread some houmous over both slices of you bread.

 

 

Layer the carrot over one slice.

Sprinkle with some mustard seeds.

 

 

Scatter the¬†beans over the carrot…

 

 

Add your favourite salad vegetables to the other slice of bread and season with coriander…

Tahini sauce optional!

 

 

Carefully place the slice with veggies over¬†the beans…

 

 

Slice (if preferred!)…

 

 

Eat & enjoy!

Roasted Bell Peppers With Rice & Beans

Healthy Recipes

Serves: 4
Prep & Cooking Time: 50-60 minutes.

Notes: This recipe contains:Vitamin A, B-Vitamins, Vitamins C & K, protein, fibre, iron, calcium, magnesium, phosphorus, potassium, and is low in salt!

We hope you’ve all had a great weekend?! We did, despite the wind and rain! It’s also a great feeling to finally have the British summer time kick in (at last)! We¬†didn’t¬†really feel the affect of it though; we both went to bed¬†early! This is only because we donated blood on Saturday and were completely wiped by the evening. We’ll both be working hard over the next few months to¬†restore¬†our iron levels… making ourselves fighting fit and ready for our next donation (#givebloodandsaveuptotwelvelivesperyear)! For anyone interested in discovering more about iron,¬†check out our¬†article¬†here.¬†

For those that were¬†joining in on the ‘meat free week‘ last week and loved it! (or¬†have been taking part in the international Meatless Monday’s¬†or Meat free Monday’s experience)… this is a great recipe for you to try! However,¬†anyone¬†that has been following us might remember our stuffed peppers with quinoa we posted last year?! Well if you enjoyed that recipe, then we thoroughly¬†recommend that you try this version!

These peppers are filled with a delicious mixture of rice, black beans and vegetables… seasoned with Mexican-inspired seasoning’s and flavours! Our peppers were slightly too small, so we would recommend getting 1kg worth of peppers! Additionally, we would suggest¬†using slightly less jalape√Īos than we have instructed- unless you love the heat!

 

Mix it up! Add the flavours, veggies and beans (or lentils) that you prefer!

 

 

Ingredients:

Use a ‘Mexican seasoning mix’ if you have it and omit the cumin, paprika, chilli powder, ground coriander and oregano! NB: This meal (per serving) has moderate amount of saturated fats; to make it low in saturated fats, use some low-fat cooking oil instead of the rapeseed oil instructed!

 

 

Directions:

 Drain and wash your beans (if applicable).

 

Wash, slice the tops off the peppers (but do not discard) and then de-seed them. Discard the stem and finely chop the tops of the peppers. Place the peppers onto a microwavable plate. Heat in a microwave for approx. 6 minutes or until softened. Remove.

 

 

 

Place them into a baking tray. Allow to cool slightly.

 

 

 In the meantime, peel and chop the onion and the garlic.

 

 

Wash, remove the stem and dice the tomato. Chop the pineapple into small cubes. Drain and dice the jalape√Īo slices.

 

 

Wash and dice the chives. Wash, trim the end and finely slice the spring onion.

We used frozen chives; we got them out of the freezer just before we needed them.

 

 

Meanwhile, heat 2/3 of  the oil in a large, non-stick saucepan.

Alternatively use some fry spray (low-fat cooking oil)!

 

 

Add the onion and garlic. Gently fry for 1-2 minutes or until softened.

 

 

Add the pepper ‘tops’. Stir to combine. Gently fry for a further minute.

 

 

Add the beans, rice, nuts.

 

 

Stir together.

 

 

Pour in the boiling stock or water. Stir together.

 

 

Cover with a lid. Bring to the boil. Reduce to a simmer. Cook for approx. 8-10 minutes.

 

 

In the meantime, prepare the white sauce.

NB: The sauce will be thicker than most other sauces….this is to make sure it ‘sits’ on top of the peppers whilst cooking! This sauce is similar to the one we used in our lasagne!

 

  • Step 1) ¬†Heat a non-stick saucepan over a medium-low heat.
  • Step 2) ¬†Add the spread.
  • Step 3) ¬†When it melts, add the flour.
  • Step 4) ¬†Stick together quickly until combined and a roux is formed.
  • Step 5) ¬†Pour in the milk. Add the onion and garlic powder, thyme and ¬† ¬† ¬† ¬† oregano. Whisk together; dissolving the roux.
  • Step 6) ¬†Keep whisking until the sauce thickens.
  • Step 7) ¬†Remove from the heat. Taste and season with some salt and black pepper (as necessary).
  • Step 8) ¬†Leave covered until you are ready to use it; stir once before adding¬†it to the peppers.

 

 

Meanwhile, heat the oven to 200¬įC/400¬įF.¬†Gently use the remaining oil (or some low-fat cooking oil) and grease the outside of the peppers.

 

 

Remove the saucepan from the heat.

 

 

Add the cumin, paprika, chilli powder and coriander.

 

 

Followed by the tomato, pineapple, chives, approx. 3/4 of the spring onion and the juice. Stir to combine and coat in the seasoning. Taste and season to taste (if necessary).

 

 

Spoon and push the rice mixture into the peppers.

Our peppers were not quite big enough..so we used some make-shift ‘ramekin peppers’ instead!

 

 

Top with the sauce. Garnish with the remaining spring onion.

NB: If preferred, garnish them after they are baked…as the onions will lose their vibrant shade of green whilst they cook!.

 

 

Place the tray into the oven. Roast for 20-30 minutes of until the peppers and sauce is lightly browned and the rice is completely cooked. Remove.

NB: Finished! Ours took 27 minutes. Adjust your cooking times according to the type of rice used.

 

 

In the meantime, steam some kale (or whatever other dark, leafy greens that you desire!).

 

 

 Serve warm. Place the kale into the bottom of a serving bowl. Place the pepper into the centre of the kale.

We garnished ours with some dried chives and a few extra pieces of pineapple. ūüôā

 

 

Enjoy!

It”s realllyyy tasty folks!

 

 

Refrigerate any leftovers in a resealable container (ideally within an hour after cooking); reheat and consume within 1-2 days.

NB: When reheating, always check to make sure the rice is steaming hot all the way through and do not reheat the rice more than once. 

Mexican Tortilla Salad Bowls W/ Homemade Salsa

Healthy Recipes

Serves: 2-4
Prep & Cooking time: 45minutes

Notes:

We have to say that this recipe was a bit of a novelty! We love vegetables (but you probably already know this about us by now!) and enjoy spicy Mexican flavours. We thought that eating a ‚Äėtortilla, salad bowl‚Äô would be quite quirky and fun; we’re not a fan of tacos and thought this might be the best next thing! Unfortunately after about four mouthfuls we gave up and turned it into a wrap (which still worked quite well at this point)! We think that this bowl might work better with your favourite chilli or if your entertaining children. It was a delicious and nutritious meal none the less and we will always recommend meals that are packed full of vegetables!

The salsa was delicious; the last time we made it was during the World Cup last June! The tortilla bowls can be formed using about five different methods (depending on your skills and resources), but this one was the most convenient for us.

Salsa Ingredients: we used two chillies…. but feel free to use one!

 

 

Ingredients:

 

 

Directions:

Prepare the salsa. Wash and remove the stem from the chilli (de-seed if you prefer your meals less spicy!). Peel and chop the onion into half. Peel the garlic. Wash, remove the stem and chop the tomatoes into quarters. Wash, dry and then gently rip the coriander into half. Wash the lime; finely grate some zest and then juice it.

 

 

Place the chilli, onion and garlic into a food processor. Pulse until finely minced.

 

 

Use a spatula and push the mixture down into the bottom of the container.

 

 

Add the tomatoes, coriander, lime zest and juice, cumin and the ground coriander. Season it with some salt and black pepper to taste.

 

 

Blend until combined and the mixture is still ‘chunky’.

 

 

Transfer into a resealable container. Cover with a lid. Place into a refrigerator until needed.

Taste and season it as necessary. ūüôā

 

 

Prepare the salad veggies and coriander for the tortilla bowl! Open, drain and wash the beans.

 

 

Place a small or medium-sized, non-stick saucepan or frying pan over a medium-low heat. Pour in one quarter of the quantity of the oil. Spray the sides of the pan with some low-fat cooking oil.

 

 

Once hot, gently press the tortilla down into the pan, forming a bowl shape. Allow it to gently fry for 1-2 minutes, or until the centre has bubbled and the base is lightly browned.

 

 

Remove and transfer it into a bowl (that was a similar size to your pan). Allow it to set for approximately 5 minutes. NB: As it cools, it will take shape of the bowl.

Can you see the bubbles in the centre?

For reference, this was the base!

 

 

Repeat these steps until all of the tortilla’s have been gently fried and shaped into bowls.

 

 

Once cooled, place the tortilla onto a serving plate or just leave it in the same bowl. Add the  salsa, veggies and top with the yoghurt and coriander!

 

 

This is how we assembled ours. Firstly we added some salsa…

 

 

followed by a piece of spring green (collard greens)…

 

 

some iceberg lettuce…

 

 

sweet corn and black beans …

 

 

…and finally some: ¬†jalape√Īos, green bell pepper, avocado, red onion, more salsa!, yoghurt, some fresh coriander and a dash of fake cheese (not recommended).

 

 

Enjoy!

 

 

NB: Refrigerate any leftover salsa in a resealable container; best consumed within 2-3 days.

Vegan Black Bean And Vegetable ‘Ramen’

Healthy Recipes

Serves: 2
Prep & Cooking time: 35 minutes

Notes: This recipe contains: Vitamin A, B-vitamins, Vitamins C & K, protein, fibre, iron, potassium, calcium, iron and is low in saturated fats! 

This is a quick and nutritious ‘mid-week’ recipe that won’t leave¬†you reeling from a pile¬†of dishes or a huge dent in your wallet! It’s extremely adaptable; just use whatever vegetables, legumes, pulses and/or nuts you happen to have available on the day.¬†

To be quite¬†honest, this recipe started off as a stir-fry but I¬†made too much broth… So it quickly turned into a ‘ramen-style’ meal! C’est la vie!¬†ūüôā¬†

 

 

Ingredients:

NB: Please half the sauce ingredients if you do not with to have a ‘ramen’ and would prefer a regular stir-fry dish!¬†

 

*Based on 2 servings, this recipe provides:

485kcal, 17g protein, 10g fat, 1.5g s/fat, 1.5g salt, 186.3mg calcium & 4.55g iron/serving

NB: If desired, slice the calories by omitting the oil, reducing the quantity of the pasta and/or nuts or try adding more beans and omit the nuts completely!

 

Directions:

Place a large, non-stick saucepan full of cold water over a medium-high heat. Bring to the boil. Cook the pasta according to the packet instructions. Drain.

 

In the meantime, place the spinach into a microwavable dish. Defrost in the microwave. Drain.

 

Meanwhile, wash, peel, trim the ends and chop the carrot into small ‘match-stick’ pieces. Wash, dry and slice the mushrooms. Wash and halve the corn. Wash, peel and grate the ginger. Peel and finely grate the garlic. Wash, trim the ends and finely slice the onion. ¬†Drain and rinse the beans. Wash, trim the ends and roughly dice the cucumber.

 

Heat a large, non-stick wok over a medium heat. Spray some low-fat cooking oil. Add the carrot, mushrooms and corn. Gently stir-fry for 3-4 minutes.

NB: I used ‘4 sprays’.

 

In the meantime, prepare the sauce. Place the stock, vinegar, soya sauce, oil, chilli flakes and sugar(if using) into a large measuring jug. Mix to combine and dissolve the sugar. Make a slurry with the starch and equal parts water in a separate dish. Pour this into the stock mixture. Whisk together.

 

Add the ginger, garlic and onions. Stir fry for 1-2 minutes.

NB: Add a little more low-fat cooking oil if necessary.

 

Add the spinach and beans. Stir to combine. Stir-fry a further minute.

 

Pour in the sauce. Mix together. Bring to a simmer. Cook for 2-4 minutes or until slightly thickened.

NB: If you are using half the amount of sauce, it will only take approx. a minute to thicken.

 

 

Remove from the heat. Add the pasta.

 

Mix gently to combine.

 

Serve warm. Transfer into large bowls.

NB: So as you can see…mine needed a spoon as well as chop sticks! I found it was like having a ‘Wagamama’ experience! Serving utensils and meals are never straight forward there! ūüėÄ

 

Garnish with the cucumber and nuts.

NB: Some of my peanuts still had their lovely red skin attached.

 

Enjoy!

 

If preferred…

  • Use wholemeal pasta, or maybe try¬†rice or buckwheat soba noodles instead of GF pasta!
  • Use fresh, frozen or tinned vegetables! Always defrost before use.
  • Try any variety of beans, pulses or nuts! Perhaps: soya beans, or brown lentils, cashews, almonds or pistachios!
  • Omit the broth mixture and just flavour your stir-fry with any number of ingredients: soya sauce, vinegar, maybe some lime juice, fresh chillies, or alternative seasoning’s, e.g. a sprinkle of five spice.

Vegan Sweet Potato And Black Bean ‘Burgers’

Healthy Recipes

Serves:10
Prep & Cooking Time: 60-70 minutes

This recipe was adapted from: fatfreevegan

This recipe contains: Vitamin A, B-Vitamins, Vitamins C & K, protein, fibre, potassium, some magnesium, calcium and iron, no added sugars and its also low in saturated fats! 

This recipe is brilliant- its easy to execute, gentle on the wallet and a great alternative to¬†falafel’s¬†or¬†other vegan ‘burgers’. These ‘burgers’ have a lovely, soft-baked¬†texture¬†with a wonderful mix of warm and slightly spicy flavours; try adapting them to suit your palate!¬†

‘Burger’ Nutritional Breakdown:


Ingredients:

+++++++++++++++++++++++++700g   Sweet Potatoes
+++++++++++++++++++++++++            1kcal  Fry spray (low-fat cooking oil)
+++++++++++++++++++++++++10g     Garlic cloves
+++++++++++++++++++++++++40g     Ginger root
+++++++++++++++++++++++++8g       Red chilli pepper
+++++++++++++++++++++++++400g  Tin of black beans
+++++++++++++++++++++++++220g  White onion
+++++++++++++++++++++++++180g  Green bell pepper
+++++++++++++++++++++++++4         Cardamom pods (or 1 g of ground cardamom)
+++++++++++++++++++++++++50g    Natural peanut butter (no added sugar/salt)
+++++++++++++++++++++++++4g      Ground cumin
+++++++++++++++++++++++++2g      Sweet Paprika
+++++++++++++++++++++++++1g      Cayenne Pepper
+++++++++++++++++++++++++1g      Onion powder (unsalted)
+++++++++++++++++++++++++           Salt
+++++++++++++++++++++++++           Ground black pepper
+++++++++++++++++++++++++50g   Porridge oats
+++++++++++++++++++++++++180g  GF plain flour

 

Directions:

Wash, peel and chop your potatoes into small chunks. Fill a steamer pot with water. Place it over a medium-high heat. Add the potatoes. Cover and bring to the boil.

NB: Larger pieces will take longer to steam … I made the mistake unfortunately!

Reduce to a simmer. Steam for approx 8-10 minutes or until tender.

 

Drain. Allow to cool.

 

In the meantime, line two baking trays with parchment paper. Spray some low-fat cooking oil over the paper. Spread to coat.

NB: I used approx. 3 sprays/ tray.

 

Meanwhile, peel and mince the garlic. Wash, peel and finely grate the ginger. Wash, trim the ends, de-seed and finely dice the chilli. Drain and wash the beans. Peel and dice the onion. Wash, remove the stem, de-seed and finely chop the bell pepper. Organise your other remaining ingredients too. ūüôā

NB: Do not place your flour and oats in the same bowl! I rushed ahead and had to spoon out the oats. ūüė¶ They will be¬†added to the ‘burger’ mixture at different stages.

 

If using cardamom pods, place them into a bowl. Gently press against them to crack the shell. Remove the shells. Grind and crush the seeds into a powder.

NB: I used the end of a rolling pin to do this…but if you have a pestle & mortar- all the better!

 

 

Place the potato and 1/2 the quantity of the beans into a food processor.

 

Add the garlic, ginger, chilli, nut butter, cardamom, cumin, paprika, cayenne pepper and onion powder. Season it with some salt and pepper to taste.

 

Process until combined and the potatoes look ‘mashed’.

NB: If you don’t own a silicone spatula, I would highly recommend that you purchase an inexpensive one!

 

Meanwhile, heat the oven to 220¬įC/430¬įF.

 

Transfer the burger mixture into a large mixing bowl.

 

Add the remaining beans, onion, bell pepper and the oats.

 

Mix until combined. Season to taste as necessary.

NB: Do not worry if you have a few random ‘chunks’ of potato. Just pick them out, finely chop them and then throw them back in! **Large pieces might stop the burgers from staying together.

 

Add the flour. Mix until combined.

NB: I’ve made the mistake of adding too much flour before because I felt it was too ‘wet/tacky’…but my burgers turned out very ‘dry’ after baking!

** The consistency should not be completely wet or dry but a bit ‘tacky’.

 

Divide the mixture. Roll it between your hands to form 10 ‘balls’.

NB: The mixture will stick to your hands ever so slightly, but this is OK. Sorry, I cannot stress this enough! ūüôā

 

Place them onto the trays.

 

Gently press down on top of them to form ‘burger’ patties…

 

…but¬†do not make them more than 3/4″ thick.

 

Place the trays into the oven. Bake for 11 minutes. Remove and swap the tray positions. Bake for a further 11 minutes.

 

 NB: You might not have to swap the trays around; its sensible to do this in my oven.

 

Remove. Allow them to cool for 5 minutes on the trays.

 

Remove and place them onto a cooling rack…

.

 

…and you can see for yourself, the underside is not burnt either!

 

Serve as desired.

NB: I used salad tomato, green olives, Dijon mustard, avocado, mango, salad cress, lettuce and some wholemeal buns. The sweetness and textures of these ingredients complemented the burgers nicely. ūüôā

NB: This picture contains 2 servings.

 

Enjoy!

 

Refrigerate them in a sealed container and consume within 3-5 days. NB: I haven’t tried freezing them, but I would imagine like most leftovers, using them within a month is ideal.

 

If preferred….

  • Serve¬†them in a garden salad, in a pita, or with a bit of salad and rice, millet, cous cous, quinoa etc…whatever you fancy!
  • Maybe have 1/2 of one as a snack with a small glass of unsweetened/fortified almond milk as part of a balanced diet.
  • Try using other types of vegetables and/or spices to create your prefect taste sensation!

Mexican Stuffed Butternut Squash

Healthy Recipes

Serves: 2
Prep & Cooking Time: 50 mins
Type: Main Meal
Tools: Chopping board, sharp knife, paring knife, large spoon, parchment paper, baking tray, colander, small dish, frying pan with lid

Notes: This recipe contains: Vitamin A, B-vitamins, Vitamins C, E & K, carbohydrates, protein, fibre, calcium, iron, magnesium, potassium, is low in added salt and sugars and (per serving) is low in saturated fats!

Like our¬†other recipes here at Eat2Health, the¬†ingredients¬†are not dripping in oil! Eating this stuffed squash¬†is almost like eating a taco, it’s just missing the ‘crunch factor’ and of course¬†the¬†infamous¬†stains down the front¬†of your t-shirt!

We¬†think the hardest part about this recipe was¬†preparing the squash (at¬†least for us)! Other than that it’s smooth sailing…straight into a¬†mouthful¬†of delicious¬†‘Mexican’ tastes and textures.¬†

Happy cooking everyone! ūüôā

 

Ingredients

++++++++++++++++++++++800g      Butternut Squash
++++++++++++++++++++++5ml        Olive Oil
++++++++++++++++++++++                Low-fat Cooking Oil
++++++++++++++++++++++140g      White Onion
++++++++++++++++++++++8g           Garlic Clove
++++++++++++++++++++++170g      Red Bell Pepper
++++++++++++++++++++++400g      Tin Black Beans
++++++++++++++++++++++3g           Fresh Coriander
++++++++++++++++++++++1g           Chilli Flakes
++++++++++++++++++++++1g           Chilli Powder
++++++++++++++++++++++10g         Ground Cumin
++++++++++++++++++++++6g           Ground Coriander
++++++++++++++++++++++3g           Dried Onion Powder
++++++++++++++++++++++1g           Garlic Powder (unsalted)
++++++++++++++++++++++                Salt and Ground Black Pepper
++++++++++++++++++++++20g         Tomato Puree
++++++++++++++++++++++250ml    Water
++++++++++++++++++++++75g ¬† ¬† ¬† ¬† Avocado Pear (approx¬†¬Ĺ of a small variety)
++++++++++++++++++++++20g         Green Olives
++++++++++++++++++++++15g         Cherry Tomatoes
++++++++++++++++++++++20g         Sweet Corn Kernels (tinned or fresh)
++++++++++++++++++++++50g         Mild Salsa
++++++++++++++++++++++80g         Soya Yoghurt (plain/unsweetened)
++++++++++++++++++++++1g            Cumin Seeds

 

 

Directions

Heat the¬†oven to 190¬įC/375¬įF.¬†Line a baking tray¬†with a silicone mat or some parchment paper.

 

  • Wash, trim the ends and then halve the squash. Tip:¬†I a sharp bread knife can also be used to (safely!) cut through the squash.
  • De-seed; reserving and roasting the seeds later is optional! Tip:¬†A quick job with a paring knife for this step (but feel free to use a spoon if you prefer).
  • Hollow out each side (just enough to form a shallow ‘boat shape’); please do not discard these bits of flesh. Tip:¬†Paring knife or large spoon? Both can be used to scrape out the flesh!
  • Place the squash flesh side down onto the tray. Place the extra bits of flesh along side them. Rub both sides of the squash with oil. Spray some low-fat cooking oil on the bits of reserved flesh.¬†Place the baking tray onto the middle oven shelf. Roast for about 20 mins.

 

 

In the meantime…

  • Peel and dice the onion. Peel and mince the garlic. Wash, remove the stem, de-seed and dice the bell pepper. Wash and drain the beans. Wash, dry and roughly chop the coriander. Place the chilli flakes, chilli powder, ground cumin and coriander, dried onion and garlic powder into a small dish; season it with some salt and pepper to taste. Place the pur√©e into a small dish.
  • Meanwhile, remove the baking tray¬†from the oven. Collect the extra bits of flesh and place them into a small dish. Place the baking tray¬†back into the oven. Continue to roast the squash for another 10-15 mins, or until the flesh has softened. NB: Ours took 35 mins in total.
  • Chop¬†the avocado into two halves; carefully remove the stone and peel and then roughly chop it. Drain and slice the olives. Wash, remove the stem and then dice the tomatoes. Drain and rinse the sweet corn; if using a fresh cob, remove the kernels from the cob, rinse and then cook before use.

 

 

  • Meanwhile, prepare the filling.¬† Heat a non-stick frying pan or wok over a medium-low heat. Tip: Once hot, add a little water, a little¬†at a time to steam-fry the vegetables. Add¬†the onion and the garlic first, cover with a lid and¬†gently steam-fry for 2 mins, or until softened.¬†Stir and add a little more water¬†occasionally to prevent the vegetables from sticking (continue this step as you add more vegetables).
  • Add the peppers, reserved squash flesh and the dish of spices and seasoning’s. Stir together. Cover and steam-fry for approximately 4-5 mins.
  • Add the beans, fresh coriander, pur√©e and the remaining water. Stir together. Cover with a lid. Steam-fry for a further 2-3 mins; remove from the heat. Season it with some salt and pepper to taste. Add any additional spices if you prefer.

 

 

Remove the roasted squash from oven.

 

 

All for under 500Kcal!

  • Transfer it¬†onto a serving plate. Stuff each piece of squash with the bean filling. Tip: Silicone or heavy-duty oven gloves are perfect for this step!
  • Top with some salsa.
  • Add the¬†yoghurt, avocado, olives, tomatoes and cumin seeds!

 

Enjoy!

If preferred…

  • Use your favourite type of bean! Try some pinto or black-eyed beans!
  • Grate a small portion of vegan cheese and sprinkle it over¬†top; allow it to melt in the oven 5 mins before serving.
  • Make your own salsa instead of using a store bought one. Tip: this will allow you to regulate the sugar, salt and your spice preferences!
  • Top it with some homemade guacamole instead of avocado.
  • Swap the type of onion or olives!
  • Garnish it with some fresh coriander or parsley leaves.
  • Top it with a diced red chilli pepper or jalape√Īos for an extra kick!