Vegan ‘Korma-Style’ Curry

Healthy Recipes

Serves:6
Prep & Cooking time: 65-70 minutes

Notes: This recipe contains: Vitamin A, B-vitamins, Vitamins C & K, protein, fibre, calcium, iron, potassium, zinc, no added sugar and is low in saturated fats! 

This is a delicious, creamy and mildly spiced (South Indian-type) curry that is really easy to prepare! It’s great for those that do not enjoy curries with with a spice factor over 1 or 2; very low on the Scoville scale, but were not sure of the exact number! Typically this type of curry is high in fat from the use of: coconut milk, double cream or even crème fraiche; along with the addition of either poultry, beef, lamb or game. It’s not great news if you are trying to live a healthier lifestyle or a WFPB diet!

Our curry recipe only contains (approximately) 4 grams of fat and 117% of your RDA for 
Vitamin C/serving- so dig in everyone! 

 

 

Ingredients:

 

 

Nutritional info (*curry only):

NB: Reduce the salt by using more water and less stock!  Also, use slightly less chickpeas and milk to reduce the fat contain.

 

 

Directions:

Place the spinach, peas and cauliflower into a microwavable dish; defrost in the microwave. Drain off any excess water.

 

 

In the meantime, peel and dice the onion and the garlic. Wash, peel and chop(or grate) the ginger. Wash, remove the stem, de-seed and chop the bell pepper. Wash the chilli (remove the stem and finely chop if desired).

 

 

Wash, peel and chop the potato into small cubes. Wash, peel, trim the ends and chop the carrot into quarters.

 

 

Remove the cardamom seeds from their pods and crush (if applicable).

 

 

Open, drain and rinse the chickpeas.

 

 

Place a large, non-stick saucepan over a medium-low heat. Spray it with low-fat cooking oil.

 

 

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

 

 

Add the bell pepper. Fry for a further 2-3 minutes, or until softened.

 

 

Add the chilli, cardamom and cumin seeds (if using) and 1/2 the quantity of the curry powder. Stir together. Gently fry for 30 seconds or until fragrant.

 

 

Add the stock, water and bay leaf. Bring to the boil.

 

 

Add the potatoes and carrots. Stir together. Cover with a lid. Once boiling, reduce to a simmer. Cook for approximately 10-15 minutes or until tender.

 

 

Add the spinach, peas, cauliflower and chickpeas approximately 5 minutes before the end of cooking. Stir through. Cover with a lid. Cook for a further 7-8 minutes, or until tender.

 

 

In the meantime, prepare your slurry. Add the flour into a small dish. Add equal parts water. Stir until dissolved.

 

 

Pour the milk into a measuring jug. Whilst stirring, pour the slurry into the milk until combined.

 

 

When the vegetables have finished cooking, stir and pour the milk into the curry. Continue stirring until slightly thickened; approximately 2-5 minutes.

We removed ours of the heat momentarily as there was too much stream once the lid was removed!

 

 

Add the remaining curry powder. Stir through.

…Opps! Also add the turmeric (and stir through)!

 

 

Once the curry has thickened, remove it from the heat. Add the yoghurt. Stir through.

 

 

Taste and season it with some salt and pepper if necessary.

 

 

Don’t forget to remove the bay leaf before serving (and if preferred…maybe the chilli )!

 

 

Serve with rice, millet, quinoa, flat bread or maybe even home-made sweet potato wedges! Garnish with chopped tomatoes, fresh coriander, chopped nuts or whatever else you desire.

We garnished our curry with some chopped tomato, a few cashews and fresh coriander. 🙂

 

 

Enjoy!

 

 

Refrigerate any leftovers in a resealable container; reheat and consume within 3-5 days. NB: When reheating, make it hot but do not allow it to boil. Alternatively freeze it; defrost and consume within 1-2 months.

 

 

If preferred…

  • Change the medley of vegetables; make it seasonal, keep it fresh or use frozen varieties!
  • Adapt the spices to your own personal preferences.
  • For non-vegans use a low-fat (plain) cow’s yoghurt and/or milk.
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Pea & Watercress Soup

Healthy Recipes

Serves: 4
Prep & Cooking time: 20-30 minutes

Notes: This recipe contains: Vitamin A, B-Vitamins, Vitamin C & K, protein, fibre, potassium, manganese, iron, calcium no added sugars and is low in fats!

This is another great soup recipe to try as this cold weather continues! It’s quick, simple, versatile, nutritious and has volumes of flavour! 

 

 

Ingredients:

+++++++++++++++++++++++++180g       White onion
+++++++++++++++++++++++++60g          Watercress
+++++++++++++++++++++++++500g        Frozen peas
+++++++++++++++++++++++++                 1Kcal Fry Spray (low-fat cooking oil)
+++++++++++++++++++++++++800ml     Vegetable stock
+++++++++++++++++++++++++600ml     Water
+++++++++++++++++++++++++                  Salt & Ground black pepper
+++++++++++++++++++++++++200ml     Soya milk (unsweetened & fortified)

 

 

Directions:

Peel and chop the onion. Wash the watercress.

 

 

Heat a non-stick saucepan over a medium-low heat. Spray some low-fat cooking oil.

NB: Alternatively, skip this step and start heating the stock and water. Add the onion to the saucepan when you add the peas.

 

 

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

 

 

Add the stock and water. Bring to the boil.

 

 

Add the peas. Cover with a lid. Bring back to the boil.

 

 

Add the watercress. Reduce the heat to a simmer. Cook for 3-5 minutes or until the peas are just tender.

NB: Alternatively, do not boil the watercress (preserve more nutrients)! Add it to the soup once the peas have cooked.

 

 

Remove from the heat. Season it with some salt and pepper to taste. Allow it to cool slightly.

 

 

Transfer the soup into a blender.

NB: You might have to complete this step in batches.

 

 

Blend until smooth.

 

 

Return the soup to the saucepan or a resealable container. Taste and season as necessary.

Lunch prep!

 

 

Add the DF milk. Stir together.

 

 

Place the saucepan back over a medium-low heat (if applicable) and reheat gently.

 

 

Ladle into a serving bowl. Garnish with some fresh or dry herbs (try mint or chives), soya yoghurt, seeds, chopped nuts, croutons or some spare watercress if desired.

We garnished ours with some mixed seeds and served it with  a ‘toastie’ sandwich! 😀

 

 

Enjoy!

NB: Here’s a version we made last year! We used more watercress and on this occasion, but we didn’t blend all of the soup. (It’ was also topped with soya yoghurt and fresh chives-delicious!) 🙂

 

 

If preferred…

  • For a thicker soup, thicken it with a slurry of potato starch or add a (peeled/chopped) potato to the soup when cooking.
  • Try using rocket, spinach or kale instead of watercress…and consider using a larger quantity (if desired of course)!
  • Try adding some cooked green lentils, quinoa or pearl barley (if gluten isn’t a concern) to the soup.

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! 🙂 

 

 

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! 😀

 

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 & GF Spaghetti With ‘Cheesy’ Cauliflower Sauce

Healthy Recipes

Serves: 4
Prep & Cooking time: 50 minutes

This recipe was adapted from: OhSheGlows

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

This recipe is great for pasta lovers and those that at this time of year love stodgy, creamy sauces but without the guilt of consuming high fat & salt contents! The cauliflower in this recipe provides a lovely velvety taste, whilst the mushrooms, tomatoes and pumpkin seeds provide a nice complementary texture. It’s straightforward to prepare and can be adapted in various ways (see below for ideas).

Based on 4 servings, this recipe provides approximately: 331kcal, 4.3g fat, 1.8g s/fat & 0.5g of salt. Authentic’ cheesy cauliflower dishes or cheesy pasta (i.e. ‘Alfredo’ or macaroni & cheese) recipes easily have a minimum of 10g of fat, 5g of saturated fat and a couple grams of salt/serving!  If you can source some fortified nutritional yeast and omit the vegan cheese, the fat content of this meal will be cut in half.

NB: I also adapted this recipe by using 1kcal fry spray (low-fat cooking oil) during the meal preparation instead of olive oil.

 

Ingredients:

+++++++++++++++++++++++++500g      Cauliflower florets
+++++++++++++++++++++++++6g           Garlic cloves
+++++++++++++++++++++++++90g         White mushrooms (large)
+++++++++++++++++++++++++40g        Cherry tomatoes
+++++++++++++++++++++++++30ml      Lemon juice
+++++++++++++++++++++++++2g           Fresh parsley leaves
+++++++++++++++++++++++++600g      GF Spaghetti
+++++++++++++++++++++++++              1 kcal Fry spray (low-fat cooking oil)
+++++++++++++++++++++++++1g          Garlic powder
+++++++++++++++++++++++++2g          Dried onion powder
+++++++++++++++++++++++++1g          Dried Parsley
+++++++++++++++++++++++++24g        Vegan cheddar cream cheese
+++++++++++++++++++++++++250ml   Unsweetened & fortified almond milk
+++++++++++++++++++++++++               Salt
+++++++++++++++++++++++++               Pepper
+++++++++++++++++++++++++4g          Pumpkin seeds

Directions:

Remove the outer leaves from the cauliflower and discard, break off the florets from the stem, discard the stem (if preferred) and wash the florets.

NB: You can cook both the stem and florets in the sauce if preferred; chop the stem into small pieces before cooking.

 

Peel and grate the garlic. Wash dry and finely slice the mushrooms. Wash, remove the stem and halve the tomatoes. Juice the lemon. Wash, dry and roughly chop the fresh parsley.

NB: I used some parsley straight from the freezer.

 

Place a large, non-stick saucepan over a medium-high heat. Bring to the boil. Add the cauliflower and cover. Reduce to a simmer. Cook for 3-6 minutes, or until tender. Remove the cauliflower without draining the water. Transfer it into a colander. Allow to drain.

 

Meanwhile, bring the saucepan of water back to the boil. Add the pasta and cook according to the packet instructions. Drain.

 

In the meantime, place a non-stick frying pan or wok over a medium-low heat. Spray some low-fat cooking oil. Add the garlic. Lightly fry for 30 seconds-1 minute, or until slightly softened but not browned.

 

Remove and transfer it onto a small plate.

 

Spray a little more low-fat cooking oil (2-3 sprays). Add the mushrooms. Lightly fry for 4-5 minutes, or until slightly golden.

 

Remove and transfer into a small dish.

 

Place the cauliflower into the blender.

 

Add the garlic, lemon juice, garlic & onion powder, dried parsley, vegan cheese and DF milk (start with 1/2 cup/125ml). Season it with some salt and pepper to taste.

 

Blend until smooth. Add more milk if desired to thin out the sauce.

NB: I used a full cup of DF milk (250ml).

 

Place the pasta back into the saucepan (if you want to refresh everything with heat) or place it into a large mixing bowl.

 

Pour over the sauce. Add the mushrooms.

 

Mix together gently with salad tongs.

 

Serve warm. Place into a pasta bowl or lipped plate. Season as necessary. Garnish with the tomatoes, parsley leaves and pumpkin seeds.

 

 Enjoy!

 

If preferred…

  • Instead of boiling your cauliflower, season and roast it in the oven; heat the oven to 230°C/450°F, place the cauliflower onto a baking tray, spray it with a little low-fat cooking oil, roast for 25-40 minutes, turning a couple of times. This will bring a ‘nutty’ flavour to your sauce.
  • Use nutritional yeast instead of faux cheese to keep the ‘cheesy’ taste and add some nutritional value (I only used vegan cheese because I haven’t sourced nutritional yeast yet).
  • Try adding some lightly fried red onion or red bell pepper for extra colour and taste!
  • Try varying the seasoning, e.g. sweet paprika, dill, chilli flakes, Dijon mustard or add some capers on top.
  • Try a medley of other vegetables, e.g. garden peas, broccoli, wilted spinach or swiss chard.
  • Use some fresh plum or sun-dried tomatoes.
  • Use frozen cauliflower and cook from frozen.
  • Try using chestnut or porcini mushrooms.
  • Use unsweetened & fortified soya milk instead of almond.
  • Swap the spaghetti for another type of pasta (especially if you are not concerned about gluten).