Meatless Monday: Lentil & Peach Salad w/ A Tarragon Dressing [Vegan & Gluten Free]

Healthy Recipes, Meatless Monday

Serves: 4
Prep:15-20 mins
Cooking: 20-30 mins
Type: Main Meal
Tools: Sieve, large non-stick pot w/lid, chopping board, sharp knife, resealable jar, small frying pan, pastry brush, grill tray, kitchen foil, mixing bowl

Hello everyone! Although this year’s Easter weekend has been a bit of a wash-out (particularly this morning!), we hope that you’ve all found some time to unwind, maybe go for a relaxing walk and enjoy some good food with family and friends. ūüôā

The recipe that we are sharing with you today is a¬†delicious¬†salad we created¬†weeks ago…when the weather felt more ‘spring like’ and everyone was still¬†optimistic¬†about a sunny Easter! However, we think that you’ll be happy to hear that this salad requires minimal prep (and cooking), of which the majority¬†could be organised the night before, particularly¬†if you plan on having this salad for lunch.¬†

We love adding fruit to salad, not only is it¬†a great way to add some fibre, vitamins and minerals into your diet, such as¬†vitamin C, potassium and potentially¬†folate, but it’s the perfect solution for¬†satisfying¬†your sweet tooth in the evening. We’ve tried adding oranges, pineapple, mango, apples and even pears, but never peaches. So as you can probably gather, we’ve never¬†grilled peaches before either. So when thinking about some new, exciting and delicious salad¬†possibilities, this idea came to mind. The experience¬†was not life changing, but we definitely feel like we have been missing out! Delicate and juicy peaches become creamy and tender (almost dessert like). A sure fire way to transform your salad and enjoy one of the many plants nature has to offer. We threw in a few juicy blueberries and dried cranberries for another pop of colour, but the peaches (and dressing!) were¬†definitely¬†the stars of the show. The delicate and peppery rocket works beautifully with the sweet and slightly tangy/’aniseed-y’¬†tarragon dressing and the toasted walnuts provide¬†a delicious crunch. The inspiration for the dressing came from a well-known chef, which we adapted with much love and care into a format we can use happily throughout the summer months to come.¬†

 

 

The result: a salad full of bold flavours, great textures and the¬†privilege¬†to feel smug; eating2health has never been so easy (or tasty)!¬†With¬†hearty and nutritious lentils, plump and grilled peaches, toasted and¬†crunchy¬†walnuts, wild and peppery rocket and a sweet¬†and vibrant tarragon dressing… it’s just a sensory overload waiting to happen!

Happy cooking everyone! ūüėÄ

 

If you are looking for some additional salad inspiration, please make sure to check out some of our other ideas from our recipe index!

 

Fancy this recipe?! Just contact us¬†us for an easy-print PDF! ūüôā

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African Inspired Sweet Potato, Peanut and Tomato Soup [Vegan & Gluten Free]

Healthy Recipes

Serves: 6
Prep: 20-25mins
Cooking Time: ‚ȧ30mins
Type: Main Meal
Tools: Chopping board, sharp knife, veggie peeler, grater, non-stick pot(large) w/lid, wooden spoon, ladle

Notes: This recipe contains: Vitamin A, B-Vitamins, Vitamins C, K & E, carbohydrates, protein, fibre, calcium, iron, copper, magnesium, manganese, phosphorus, potassium, zinc and per serving is low in added sugar and salt and contains a moderate quantity of saturated fats!

Good news, the weather is just cool and¬†miserable enough to enjoy a few more bowls of soup; well, there has to be a¬†silver lining¬†somewhere! This will probably be one of the last soups recipes we’ll be sharing with you this season, so we really hope that you enjoy it!¬†

Last year we saw many African¬†peanut-based soups pass us by and well, they all looked tasty, but you don’t have to ask us twice; we have an¬†ongoing love affair with peanut butter so this soup was a ‘must make’!¬†However, traditional African peanut-based soups tend to be high fats due to the¬†addition¬†of lots of peanut butter (we saw 1-2 cups at an extreme, but even we have our limits!), whole nuts, oil, coconut milk and/or dark poultry meats.

Well, you know us, we went and created a healthier (and completely plant-based) version that is packed full of nutrients and flavour! We ummed and ahhed about what we would prefer and chose some of our favourite pulses and veggies (although they may not be entirely authentic), and various aspects and flavours from other recipes that we would enjoy. For instance, we loved the idea of using an Ethiopian spice mix, a Berbere mix, because it contained so many flavours that we love; we used fresh garlic, chilli and ginger and gathered the rest from our spice cupboard! We kept the peanut butter and added nuts to a minimum, but there is still get a rich and earthy flavour from it in the soup. 

If you’ve never made this soup before, we recommend not tasting it until the peanut butter is added right at the end. The combination of sweet potato, peanut butter, tomato and spices does sound strange, yes, but we think the flavour doesn’t really come together until right at the end. Sometimes all it takes is one ingredient to bring a dish together and this time peanut butter comes to the rescue!¬†

We’ve had this soup a few times now and overall we think that it’s¬†comforting and homely, creamy and spicy, healthful and easy to make; oh and peanut butter lovers and heat seekers can now rejoice!¬†ūüėÄ

A few other good things to note:

  • If you are halving¬†the serving size, the prep will¬†probably only take¬†you about 10 mins!
  • If you would prefer a little more texture, you can try swapping the red lentils for brown (although do not cook¬†them in the soup, cook them¬†separately¬†first) or even try serving it¬†over some cooked brown basmati¬†rice or pearl barley. Alternatively, try using¬†a crunchy peanut butter instead of smooth!
  • If you love spicy flavours or heat in your dish (like us), then buy all means add a little more ginger or chilli! However, we do not recommend omitting the ginger and chilli entirely; otherwise this soup will probably taste¬†quite bland and weird!
  • If you don’t want to use spinach, you can use more traditional greens in your soup such as spring/collard greens or kale.
  • If you can’t get a hold of banana shallots, just use some brown onions instead.
  • Our bowl of soup does¬†not look that sexy; it would take too many crushed nuts (aka additional¬†calories!) to make it worth our while.¬†
  • Based on six servings, one serving provides you with about 4.5 servings of vegetables towards your 5-A-Day!

Happy cooking everyone! ūüôā

 

 

Ingredients
30g             Garlic clove
260g           Banana shallot
20g             Green chilli
50g             Root ginger
200g           Red bell pepper
200g           Carrot
1kg               Sweet potatoes
+++              Low-fat oil spray
*Berbere spice mix: 1 tbsp fenugreek ¬† ¬† leaves, 6g ground coriander, 1g ground cloves, ¬ľ tsp red chilli flakes, 1/8 tsp ajwain seeds, dash of salt and black pepper
130g            Dried red spilt lentils
400g           Tin plum tomatoes
1.5L              Veggie Stock (low-salt)
100-110g     Natural peanut butter
20g              Creamed coconut
20g              Fresh coriander leaf
120-160g     Baby spinach
+++               Fresh chives (*optional)
+++               Blanched peanuts                                        (10g/person/*optional)

Need an easy print recipe? Print here. ūüôā

 

Directions

1.¬†Peel and finely chop¬†the garlic and shallot. Wash, remove the stem and then finely dice the chilli. Wash, peel and then grate the ginger. Wash, remove the stem and core and then chop the bell pepper into ¬Ĺcm pieces. Wash, peel, trim the top and then quarter the carrot. Wash, peel and then chop the sweet potato into chunky pieces (we chopped ours into¬†quarters).

2. Heat some low-fat oil spray in a large, non-stick pot over a medium-low heat. Add the garlic, onion, chilli and ginger. Gently fry for 1-2 mins or until softened. Add the bell pepper, carrot and sweet potato. Stir together. Cover with a lid and gently fry for 4 mins; stirring occasionally. Add the Berbere spice mix. Stir to coat. Gently fry for 30 secs or until fragrant. Add the lentils. Stir to coat. Add the tin tomatoes and pour in 1.5L vegetable stock. Stir together. Cover with a lid. Bring to an almost boil. Cook and simmer for 10-15 mins or until the potatoes are tender and cooked.

3. In the meantime, wash the coriander, remove its leaves from its stem and roughly chop them. Wash and roughly slice the spinach. Wash and finely slice some chives (if using). Roughly chop and/or crush some peanuts (if using) and dry-fry in a frying pan (if preferred).

4. Add the creamed coconut and peanut butter. Stir to combine and melt through the soup. Once melted, add the spinach and coriander (if preferred, save a little for a garnish later on). Stir through. Cover with the lid and allow it to wilt (about 1 minute). Stir through. Remove from the heat. Taste and season the soup as necessary.

5. Serve warm. Ladle into serving bowls. Garnish with any reserved coriander, chives and/or some crushed peanuts (if preferred).

Enjoy!

Tip: Refrigerate any leftover soup in an air-tight and resealable container; reheat and consume within 3-4 days. Alternatively store and freeze; defrost, reheat and consume within 2 months. NB: When reheating, allow it to get hot but do not allow it to boil.

 

Food Conversions & Cooking Times: Grains, Legumes & Pulses

Handy Kitchen Cooking Tips & Info

We’ve always encouraged everyone to cook their own grains, legumes and pulses when and where they can. Firstly, because freshly cooked food always tastes great, secondly because (hopefully) you will save some money over time¬†and thirdly, because it’s basic and easy cooking skills that everyone can and should develop.

Avid home cooks will develop their own tried and true methods of how to cook the perfect rice and other grains (us included), but it takes practice. Don’t let this discourage you because remember, everyone had the same starting point; typically quick advice from some family and friends!

You can use the cooking instructions from packets, but even those are variable and sometimes undesirable. However, until we can develop our own cooking styles and things become second nature, it’s best to have some sort of¬†guide.

Many years ago (after thoroughly soaking some chickpeas) we tried cooking them for the first time. Thirty-five¬†minutes later and those things were still rock hard! We thought “what the heck is going on?!” Little did we know at the time¬†that these legumes actually needed well over an hour to cook! We just assumed that since most beans take about 45-60mins that these would too. Cooking 101:¬†if you are new to cooking (or a new food item), always double check the basics before getting started and don‚Äôt assume anything. It‚Äôs better to get¬†the basics down and then you can wing it‚Ķ particularly if you don‚Äôt want to waste money or are trying to make the most of your time; standing next to a pot for 1-2 hrs can be¬†a big ‘ask’!

Last year we mentioned of how to cook chickpeas in a slow cooker; now it’s our preferred method to cook our legumes! What a time saver. Like us, not everyone uses traditional methods to cook their beans (legumes or grains); for some, the use of a pressure cooker will significantly reduce their cooking times.¬†However, not everyone uses (or has) kitchen gadgets, so it‚Äôs always great to know how to go back to basics; which is exactly why we have created this table.¬†It includes a variety of grains, legumes and pulses (although not exhaustive) with¬†a comparison of dried verses cooked weights and¬†approx. cooking times; this is particularly helpful if you come across a new food item with no idea of how to cook it (as mentioned above)!

 

Tips & Info
  • Our table tries to look at the average cooking weights by standard cooking preparation (on your stove top!); some of them are averages and some of them are estimates. However, as you can appreciate, cooking beans etc. is not a perfect system. Cooked weights of grains, legumes and pulses can vary due to a number of reasons including:

-over soaking.
-soaking beans in too little water.
-over cooking pasta or cooking it to an al dente texture.
-cooking grains in too much water.

  • When we cook our own dried pulses and legumes, we always weigh them afterwards and give an approx. equivalent for using a tinned variety.
  • Cooking times shown here are not indicative of quantities used.
  • This table does not include complete¬†cooking instructions, e.g. if the cooking time includes steaming off the heat, tempering grains in oil, under cooking (if you’re entering your pasta straight into a sauce) and/or rinsing¬†the grains/beans/pulses before or after cooking etc.
  • Overnight soaking typical means a time span of¬†8-12 hours.

Hopefully this table will give everyone (who needs it)¬†a rough idea and a head start of how to cook grains, legumes and pulses; with any luck it will also help to¬†organise your meal planning and prep… so you’ll have¬†more fresh and deliciously cooked meals as a result!

Happy cooking everyone! ūüôā

 

 

Sources:
-McCance and Widdowson’s ‘The Composition of Foods’. 5th Edition B Holland, A A Welch, I D Unwin, D H Buss, A A Paul and D A T Southgate. The Royal Society of Chemistry, 1991
-Feature Image: Play with your food By: Sacha Pop-Farrell_Flickr

Meatless Monday: Dal Soup [Vegan & Gluten Free]

Healthy Recipes, Meatless Monday

Serves: 6
Prep & Cooking Time: (*Dependent upon skill and/or the number of kitchen helpers!)
Type: Main Meal
Tools: Chopping board, sharp knife, veggie peeler, sieve, measuring jug, large pot, wooden spoon, small dish, fork

Notes: This recipe contains: Vitamin A, B-Vitamins, Vitamins C, K & E, carbohydrates, protein, fibre, calcium, iron, magnesium, phosphorus, potassium, zinc and per serving is low in added sugar, sat and saturated fats! 

New month, new soup! Well, maybe not strictly speaking as we’ve had this soup four times already! The overall costs,¬†convenience¬†and most of all the flavours just keep us coming back for more!

You might remember our Dal from last year? If you haven’t tried it yet, we thoroughly recommend that you do. This year we decided to update it, transforming it into a delicious soup! ūüôā

This version is not only packed full of lentils and heat, but with plenty of seasonal root vegetables and a huge spice blend! We used a red Serrano chilli, but feel free to use one¬†with less or more heat! If you cannot source Ajwain seeds, you can always omit it or use a pinch of dried thyme instead. If preferred, you can always adjust the flavourings, seasonings and ginger to¬†your own specific taste. We always use a ton of spices and vegetables as were¬†absolutely¬†mad about both, so don’t be shy- please feel free to do the same!¬†

Happy cooking everyone!

Quick Foodie Fact:

  • Per serving, this soup provides about 4 servings of fruits/vegetables towards your 5-A-Day!
Ingredients
Soup Staples
Flavourings, Spices & Thickeners
20g         Garlic clove (3 fat ones!)
200g      Brown Onion
20g         Red chilli
60g         Root ginger*
120g        Yellow Bell Pepper
300g      Carrot
200g      Parsnips
620g       Baby Turnips
220g       Dried Red Lentils
2 tbsp     Rapeseed Oil
1 Tin        Plum Tomatoes
10-12g    Garam Masala
4g           Ground Turmeric
6g           Ground Cumin
3g           Ground Coriander
¬Ĺ¬†tsp ¬† ¬† ¬†Red Chilli¬†Flakes
5g           Brown Mustard seeds
¬Ĺ tsp ¬† ¬† ¬†Ajwain Seeds
+++++++ Salt/Ground Black Pepper
1.6L         Vegetable Stock
+++++++ (low salt/DF/GF)
30g         Fresh coriander
4-5 tsp   Corn Starch
1 tbsp      Lemon Juice

*It adds a fiery kick, so like chillies, use as much as preferred!

Need an easy-print recipe? Print here . ūüôā

 

Directions

1. Peel and dice the garlic and onion. Wash the chilli, remove the stem and dice it. Tip: Remove the chilli seeds if you prefer your dishes with a little less heat! Wash, peel and then finely cube the ginger. Wash, remove the stem and core and then finely chop the bell pepper. Wash, peel, trim the ends and then quarter the carrot and parsnip (chop smaller if preferred). Wash, peel, trim the tops and then finely chop the turnip.

2. Place the lentils into a sieve. Rinse under cold running water. Remove and discard any stones.

3. Meanwhile, place 2 tbsp oil in a large, non-stick pot over a medium-low heat. Tip: To reduce the fat, use some low-fat cooking oil instead! Once hot, add the garlic, onion, chilli, ginger and bell pepper. Gently fry for 1-2 mins or until softened.

4.¬†Add the spice blend: 2 tsp garam masala, 1¬Ĺ tsp ground turmeric, 2 tsp ground cumin, 1 tsp ground coriander,¬†¬Ĺ tsp red chilli flakes, 1 tsp brown mustard seeds and¬†¬Ĺ tsp ajwain seeds into the pot. Season it with a pinch of salt and a few grinds of black pepper. Stir to coat. Gently fry for 30 seconds or until fragrant.

5. Add the lentils, tomatoes and stock. Mix to combine. Cover with a lid. Bring the mixture to a boil. Add the carrot, parsnip and turnips. Stir to combine. Cover with the lid. Bring back to the boil. Cook and simmer for about 20 mins or until the lentils and vegetables are tender and cooked.

6.¬†In the meantime, wash and dry the coriander; remove the leaves from its stem and roughly chop them. Place the corn starch into a small dish with equal parts water. Stir to dissolve the flour and create a ‘slurry’. Tip: Give the ‘slurry’ another quick whisk before adding it into¬†the soup!

7.¬†Once the soup has finished cooking, pour and stir¬†through the ‘slurry’. Keep stirring until the mixture thickened slightly. Remove from the heat. Add most of the coriander (save some for a garnish) and 1 tbsp of lemon juice. Stir through. Allow the soup to cool slightly before serving. Garnish each bowl with some reserved coriander leaves, fresh lemon or whatever else takes your fancy!

8. Serve with a piece of flat bread or warmed wholemeal or GF pitta bread! Refrigerate any leftover soup in an air-tight and resealable container; reheat and consume within 3-5 days. Alternatively, store and freeze in one or more containers; defrost, reheat and consume within one month.

Enjoy!

 

Recipe updated: 18/02/16

Curried Potato, Lentil & Spinach Bowl [Vegan & Gluten Free]

Healthy Recipes

Serves: 4-6
Prep, Cooking & Assembly: 40-45 mins

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

Another weekend gone and another ten Mondays to Christmas (not that we’re counting)! It’s just amazing how fast the year is going, and sometimes you don’t even realise until you overhear or find something that puts it all into perspective…like an old recipe!

Days and weeks flying by…here’s a delicious¬†lunch that we whipped up¬†over three¬†weeks ago!¬†It’s an untraditional and creamier version of ¬†‘Saag Aloo’ (with pulses|!).¬†Warmed potatoes, lentils and spinach, flavoured with fresh ginger, chilli, coriander and a creamy, curried yoghurt base- what’s not to love?!

It’ll make a great start to your week and we hope that you enjoy it as much as we did!

Happy cooking everyone! ūüôā

 

Ingredients:

++++++++++++++++++++120g      Dried Brown Lentils
++++++++++++++++++++930g     Baking Potatoes
++++++++++++++++++++              Salt
++++++++++++++++++++1             Bay Leaf
++++++++++++++++++++200g     Red Onion
++++++++++++++++++++5g          Garlic Clove
++++++++++++++++++++75g        Root Ginger
++++++++++++++++++++30g        Red Chilli
++++++++++++++++++++20g        Fresh Coriander
++++++++++++++++++++65g        Baby Spinach
++++++++++++++++++++               Low-Fat Cooking Oil
++++++++++++++++++++1 tbsp     Rapeseed Oil
++++++++++++++++++++1g            Coriander & Cumin Seeds
++++++++++++++++++++3g           Mustard Seeds
++++++++++++++++++++1/2 tsp    Ground Turmeric
++++++++++++++++++++2g           Garam Masala
++++++++++++++++++++1/4 tsp    Dried Chilli Flakes
++++++++++++++++++++300ml    Plain Soya Yoghurt (unsweetened & fortified)

 

 

Directions:
  1. Wash the lentils in a sieve, remove any stones and then cook them according to the packet instructions. Drain. Allow to cool slightly.

 

2. In the meantime, wash and chop the potatoes. Place into a pot of lightly slightly water. Add the bay leaf. Cover with a lid. Bring to a boil. Simmer and cook for 6-8 mins or until just tender. Drain. Allow to dry/cool slightly.

 

3. Meanwhile, peel and thinly slice the onion. Peel and dice the garlic. Wash, peel and finely chop the ginger.

 

4. Wash, remove the stem, deseed (unless you prefer more heat!) and finely chop the chilli. Wash the coriander, remove the leaves from its stem and then roughly chop it. Wash and thinly slice the spinach.

 

5. Heat a large, non-stick frying pan over a medium-low heat. Spray with some low-fat cooking oil (or add 1-2 tsp of rapeseed oil). When hot, add the onion, garlic and ginger. Gently fry for 3-4 mins or until softened. Transfer into a bowl.

 

6. Place the frying pan back over the heat. Add 1 tbsp of rapeseed oil. When hot, add the coriander, cumin and mustard seeds, ground turmeric, garam masala and chilli flakes (or your own curry spice blend). Gently fry/temper for 30 seconds or until fragrant. Add the potatoes. Toss to coat. Remove from the heat. Add the lentils and onion mixture. Stir and gently toss together.

 

7. Transfer the potato mixture into a large mixing bowl. Add the yoghurt, chilli, coriander and spinach. Toss to thoroughly combine. Taste and season as necessary.

 

8. Serve in a bowl garnished w/ additional coriander and/or toasted nuts (if preferred).

 

Enjoy!

Store any leftovers in an air-tight and resealable container. It’s best consumed within 3-4 days (at room temperature); refresh with additional yoghurt, herbs and/or seasoning!

 

If preferred…

  • Use your favourite blend of curry spices (dried or paste); try heating¬†some curry paste with coconut oil!
  • Swiss chard would make a tasty alternative to spinach!
  • Cook some swede, squash or baby new potatoes instead of standard ones.

Masala Lentil Curry Bowl [Vegan & Gluten Free]

Healthy Recipes

Serves: 2
Prep & Cooking Time: 30-40 mins
Type: Main meal
Tools: Chopping board, sharp knife, veggie peeler, non-stick pot w/lid, wooden spoon, small dish, fork

Notes: This recipe contains*: Vitamin A, B-Vitamins, Vitamins C & K, carbohydrates, protein, fibre,calcium, iron, magnesium, potassium, zinc and per serving is low in salt, sugars and sat fats!  (*These nutritional contents can vary due to the ingredients and quantities used).

This is such a quick and easy dinner! Just a few staples from your pantry, fridge and/or freezer to produce a tasty and impromptu Masala curry! We had some previously cooked raw pulses and legumes, but don’t feel that you have to stick to our ingredients list; utilising¬†any spare vegetables and/or legumes or pulses (tinned, frozen or fresh) and some spices that you have lying around in your kitchen is all part of what this recipe is all about!

With minimal prep, delicious flavours and a great way to help meet your 5-A-Day, this curry will start making you feel good from the inside out!    

#seasonalvegetables  #nofoodwastage  #plantbasedlove

Happy cooking everyone! ūüôā

 

Ingredients
~Make sure to wash your veggies first!~

1               Garlic Clove, peeled and crushed
40g          Root Ginger, peeled and grated
1               Green Bell Pepper, core removed, deseed & finely chopped
250g       Cooked Brown Lentils
120g        Cooked Chickpeas
2tsp         Rapeseed Oil (or low-fat frying oil)
20g          Masala Curry Paste
5g            Cumin seeds
+++++++  Ground Black Pepper
1               Tin Chopped Tomatoes
20g          Tomato Puree
15g           Corn Flour
30g          Baby spinach, large stems removed
10g           Fresh coriander, remove leaves from stems & finely chop
————————————————————————————————–
100g        Green Beans, steamed
2               Salad Tomato, stem removed & diced
1                Red Bell Pepper, core removed, deseed & sliced
2               Radish, stem removed & sliced
60g          Roasted Butternut Squash, sliced
4 tbsp      Soya Yoghurt
4g             Brown Mustard Seeds

 

Directions

1. Heat a non-stick pot over a medium heat. Spray it with low-fat cooking oil (or add 1-2 tsp of rapeseed oil). Add the garlic, ginger and green bell pepper. Gently fry for 1-3 mins or until softened.

2. Add the lentils and chickpeas. Stir to combine.

3. Add 20g curry paste, 5g cumin seeds and a few grinds of black pepper. Stir to coat. Gently fry for a further 30 seconds or until fragrant.

4. Add the tinned tomatoes and 20g tomato purée. Stir to thoroughly combine. Cover with a lid. Bring to boil. Reduce to a simmer. Cook for about 10-12 mins or until the tomatoes have become tender.

5. In the meantime, steam the green beans and/or prepare any other veggies that you wish to company this dish!

6. Add 15g corn flour into a small dish with equals parts water. Stir into a paste. Once the curry has finished cooking, stir and pour this mixture into the curry. Keep stirring, the sauce will thicken slightly. Tip: If you prefer a thinner sauce, skip this step.

7. Add the spinach and coriander into the curry. Stir through. Cover with a lid. Remove from the heat. Allow the spinach to wilt slightly before serving.

8. Serve in a large bowl! Place any additional veggies around the edges of the bowl. Ladle the curry into the centre. Add a couple spoonfuls of soya yoghurt. Garnish with the mustard seeds and additional coriander if desired!

Tip: Refrigerate any leftovers in a resealable and air tight container; reheat and consume within 3-4 days. Alternatively, if you are making a bigger batch, store and freeze this curry instead; reheat and consume within 1-2 months.

Enjoy! 

 

 

Love curries as much as we do??! Check out some of our other recipes for some further inspiration!

Recipe updated: 19/02/16

Vegetable & Lentil Bake

Healthy Recipes

Serves: 4-6
Prep: 30-35 mins (*Depending upon knife skills, kitchen helpers and/or if you have a gas or an electric hob!)
Cooking Time: 40 mins (*In a fan-assisted oven)
Cooling Time: 5 mins
Type: Main Meal
Tools: Sieve, chopping board, sharp knife, non-stick pots (*2), wooden spoon, non-stick frying pan, casserole dish, silicone spatula

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

Bakes can be a healthy, hearty and versatile comfort food that are¬†wholly satisfying, especially when the cooler weather makes an appearance!¬†We made this one¬†earlier on in the year (pre-heat wave!) and thoroughly enjoyed it. ūüôā

Try experimenting with an unlimited combination of: veggies, legumes, pulses, herbs and/or simple¬†seasoning’s! Consider the overall cooking times;¬†naturally squash can take a bit longer to cook (and prepare!) than other veggies. Try precooking/softening it in a steamer pot or microwave first, as it could shave off approx.10 mins of ‘oven time’!¬†Alternatively, if you happen to have ninja knife skills, try cutting the squash a bit thinner (than we have shown below) to help shorten¬†its overall cooking time.¬†

Also, it’s good to consider the size of your casserole dish. The quantity of vegetables can vary; if you’re using a larger or smaller casserole dish, adjust your quantities appropriately!

Happy cooking everyone! ūüôā

 

NB: Not all of ingredients are shown ¬†and we only used about half¬†of the¬†squash and sweet potato shown here! The¬†remainder¬†was roasted and¬†used in a salad later on in the week. ūüėÄ

 

Ingredients

Need an easy-print recipe? Print here. ūüôā

 

Directions

  • Wash the lentils in a sieve. Remove any stones or seeds. Cook the lentils according to packet instructions. Drain.
  • Peel and chop the garlic and onion. Remove the stem &¬†core and roughly chop the bell pepper.
  • Wash and slice the mushrooms. Peel and slice the sweet potato into 1/2¬†cm pieces. Peel, trim the ends, remove the seeds and slice the squash into 1 cm pieces.Thinly slice the tomato.
  • Trim the ends off of the squash, peel the skin, deseed and then chop into¬†¬ľ-¬Ĺ cm slices. Wash, remove the stem and then shop the tomato into slices.

 

 

  • Heat a non-stick pot over a medium heat. Spray it some low-fat cooking oil. Add the garlic, onion and bell pepper. Gently fry for 2 mins or until just softened.
  • Add 15g tomato pur√©e, 1 tin of tomatoes, 250ml vegetable stock. Simmer for about 6-7¬†mins (allowing the tomatoes to break down slightly). Season the mixture to taste. Remove from the heat.
  • In the meantime, heat a separate frying pan over a medium heat. Spray it with some low-fat cooking oil and add the mushrooms. Gently fry for 3-4 mins or until just softened. Remove.
  • Add the cooked lentils into the tomato mixture. Stir together.

 

¬†Preheat the oven to 220¬ļC/420¬ļF.

 

Now create the white sauce (using our adjusted ingredient suggestions above!).

 

 

Assemble the bake!

1. Pour half of the tomato and lentil sauce into the base of a large casserole dish.

2. Layer the squash over the tomato and lentil sauce in a single layer.

3. Pour over the remaining tomato sauce.

4. Create a final (single) layer of vegetables using the sweet potato. Press them into the sauce.

5. Pour over the white sauce, spreading evenly. Tip: Help guide the sauce over the vegetables with a silicone spatula! 

6. Layer over the cooked mushrooms and the tomato. If desired, add a sprinkling of dried herbs. Season it with some salt and black pepper to taste. Place the casserole dish onto the middle oven shelf. Bake for 30-40 mins or until the sweet potato and squash are cooked (test its tenderness with a fork!). Remove.

 

 

Allow to cool for 5 mins. Serve warm.

 

 

Spoon into large serving bowls (if preferred, with some steamed greens!) and enjoy!

 

Refrigerate any leftovers in a resealable and air-tight container; reheat and consume within 2-3 days. Alternatively freeze individual portions in resealable and air tight containers; defrost and reheat within 1-2 months.

 

 

If preferred…

  • If you know when you’re going to be short on time, try preparing this dish a day ahead; just refrigerate¬†and¬†then bake it the following¬†evening! Alternatively, meal prep this baby and then pop it into the freezer; defrost and reheat it on a day when you just don’t have time to cook!
  • Make the white sauce a little ‘cheesy’! Try adding some nutritional yeast (fortified with B12!).
  • Make your bake as seasonal, frugal or as¬†simple¬†as you desire! Some spinach, chard, or broccoli could also make a great for a great alternative¬†bake!

Lentil Wrap (A Quick & Nutritious Lunch)

Healthy Recipes

Serves: 1
Preparation:10 minutes
Cooking time: 20-30 minutes
Assembly: 5 minutes

Notes:

Being¬†vegan doesn’t imply that you have to rely on faux meat and cheese, nor does it necessarily¬†mean¬†that you have to recreate the wheel when it comes to making food…or in this case, wraps! I completely understand¬†though, sometimes we will have ‘cravings’, but when we can we should strive to prepare healthy, nutritious and authentic dishes. We should take enjoyment in what nature has to offer us- like pulses and legumes…and on that note, we decided to make a lentil wrap!

We took it upon ourselves and completed some meal prep; one batch of lentils and bean and red pepper dip prepared! Check out our recipe for the dip. It took a little bit of time… but it just means that our meal prep for the following days drops from¬†thirty¬†minutes to approximately ten …brilliant!

NB: Wraps¬†can be quick and nutritious, although some do contains higher levels of salt and/ or fats…so make sure to always read the label! We also recommend¬†choosing¬†a wholemeal, wholegrain or¬†seeded variety. ūüôā

 

Ingredients:

++++++++++++++++++++50g            Cooked brown or green lentils
++++++++++++++++++++                   Fresh salad veggies
+++++++++++++++++++++1                Stick of celery
+++++++++++++++++++++4               Black/pitted olives
++++++++++++++++++++124g            Butterbean and red pepper dip/spread
++++++++++++++++++++  1                Standard seeded, multigrain or GF tortilla wrap

 

 

Directions:

Rinse and prepare the lentils according to the packet instructions. Drain. Rinse under cool water. Allow to drain. Lightly season (if desired).

NB: Ours took approx. 25 minutes to cook. We used approx. 150g of dried, brown lentils (to use for approx 3 lunches/person); approx. 2tbsp.(50g)/person/wrap.

 

 

 

Wash, dry and prepare all of your intended ‘wrap’ veggies!

 

 

Wash, trim the ends and slice the celery into sticks. Drain and wash the olives.

 

 

Measure and place the dip into a small dish/bowl.

You don’t have to jazz yours up with nuts!

 

 

Warm your wrap in the microwave according to the packet instructions.

 

 

Prepare the wrap

Spoon a couple of spoonfuls of the dip (from your dish) down the middle of the wrap. Spoon and spread the lentils over the dip with a spoon.

 

 

Place your smaller salad veggies over the lentils….

 

 

…followed by any lettuce or leaves you’re using.

 

 

~Fold or roll up your wrap!~

 

 

Lunch is served! Place your wrap onto a serving plate or board. Serve with the remaining dip and vegetables. NB: We separated the celery, olives and any leftover veggies from the wrap (to avoid making our wrap soggy from any remaining veggie water!).

Our lunch came to approx. 340Kcal (*Not counting the salad veggies: the lettuce, rocket, coriander, carrot, tomato &¬†cucumber- but that’s negligible anyways, so don’t get hung up on that!). ūüôā

 

 Enjoy!

 

Vegan Lancashire HotPot

Healthy Recipes

Serves: 6
Prep: 40-45 mins
Cooking Time: 25 mins
Type: Main Meal
Tools: Sieve, colander, non-stick pots w/lids, wooden spoon, chopping board, sharp knife, veggie peeler, casserole dish

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

Like some other great British recipes, a hotpot is somewhere between a stew and a casserole topped with potatoes! We know ours does¬†not depict a true representation of a¬†British hotpot; there’s no use of butter, beef, offal, lamb or mutton in this one were afraid to say! It¬†is however still a very¬†hearty, cheap and versatile dish that is not lacking in¬†great flavours! Perfect for those that crave healthy, stodgy winter meals that can be shared by the whole family.¬†

Admittedly, we did overestimate the¬†content…as you’ll see we needed more than one dish to bake it! We recommend that everyone should¬†either: A) use a bigger casserole dish,¬†B) use a deep¬†ceramic/oven-proof¬†dish¬†instead¬†or C) reduce the quantity of the water used by 400-600ml.¬†

A few other good things to note include:

  • You can use your favourite type of white beans or a variety of beans, lentils, pearl barley or some dehydrated soya mince in this dish!
  • Make the vegetables, fresh, frozen and/or seasonal as always!
  • If you’re short on time, do not peel the potatoes; we promise that you won’t enjoy this meal any less! NB:¬†Potato skins will help provide you with additional insoluble fibre (which is great to help support¬†a healthy bowel!) and further vitamins & minerals!
  • Perhaps you can try¬†substituting some of the water with a tin of chopped tomatoes; if anyone tries this, please let us know!

Quick Foodie Facts: 

  • This recipe provides you with 167% of your RDA for Vitamin C/ serving!
  • Once again this is a meal that helps you become the king or queen of vegetables…as it provides you with approximately 3.5 portions/serving of¬†your 5-A-Day! Try having a portion of fruit¬†on your morning porridge/cereal, a banana as your mid-day or¬†afternoon¬†snack and your set! Plan ahead folks- it’s really not that hard!

Happy cooking everyone! ūüôā

 

 

Ingredients:
200g     Dried brown lentils
120g      Frozen cabbage
200g     Brown onion
6g          Garlic clove (1 fat one!)
140g      White mushrooms
420g     Carrot
120g      Celery (about 2 stalks)
130g      Red bell pepper
1kg         Baking potatoes
+++++++Low-fat fry spray oil
300g    Tin Cannellini beans (in water)
2g          Dried parsley
6g          Herbs De Provence
1 tbsp    Soya sauce(low-salt/or Tamari)
60g       Tomato puree (no added salt)
500ml   Vegetable stock (low-salt/DF)
1.4L         Water
30g        Corn flour
+++++++ Salt & ground black pepper

Need an easy-print recipe? Print here. ūüôā

 

Nutritional Info:

 

Directions:

Place the lentils into a sieve. Remove any seeds or stones and then rinse them under cold running water. Cook them according to the packet instructions. Drain. Tip: Ours took 20 minutes to cook.

 

In the meantime, place the frozen cabbage into a microwavable bowl. Place into a microwave and defrost. Drain the excess liquids.

Defrosted!

Defrosted!

 

Meanwhile, peel and dice the onion. Peel and mince the garlic. Wash, dry and slice the mushrooms. Wash, peel, trim the tops¬†and then dice the carrot. Wash, trim the ends and chop¬†the celery into small cubes (slice vertically into a few strips and then horizontally). Wash, remove the stem and core and then chop the bell pepper into ¬ľ-¬Ĺ cm¬†cubes.

 

Wash, peel (of desired) and then slice the potatoes into thin slices.

 

Open, drain and wash the cannellini beans in a colander.

You can see that by this point our lentils were cooked!

 

Place a large, non-stick saucepan over a medium-low heat. Spray it with some low-fat cooking oil. Add the onion, garlic, mushrooms, carrot, celery and bell pepper. Stir together. Gently fry for 4-5 mins or until softened.

 

Add the cooked lentils, defrosted cabbage, drained beans, 2g dried parsley, 6g Herbs De Provence, 16g mustard powder, 1 tbsp soya (or tamari) sauce, 60g tomato puree, 500ml vegetable stock and 1.4L water. Stir together. Cover with a lid. Bring to the boil. Reduce to a simmer. Cook for 5-10 mins.

We simmered ours for about 8 mins.

 

In the meantime, heat the oven to 200¬įC/400¬įF. Also, prepare a slurry! Place 30g corn flour into a small dish. Add equal parts water. Whisk with a fork¬†until it’s dissolved.

 

 

Season the gravy with some salt and a few grinds of black pepper to taste. Re-whisk the slurry. Whilst stirring, pour the slurry into the pot. Keep stirring for about 2-3 mins or until the gravy has thickened. Remove from the heat.

 

 

Transfer the mixture into a large casserole dish.

 

Top with a layer of potato. Season it with some salt and a few grinds of black pepper to taste. Spray it with a little low-fat cooking oil. Repeat this step until all of the potato has been used.

 

 

Place the casserole dish onto the middle oven shelf. Bake for 25 mins or until the mixture is bubbling and the potatoes are tender and slightly browned. Remove. Allow it to cool slightly (as it will be boiling hot!).

 

 

Use a large kitchen spoon and serve the hotpot in a lipped serving plate. Serve with additional vegetables if desired (maybe some delicious steamed green beans, kale or broccoli for some added nutrition and to help brighten up the dish!)

Enjoy!

 

Tip: Refrigerate any leftovers in a resealable container or securely cover with a layer of kitchen film; reheat and consume within 3 days. Alternatively store in an air tight and resealable container(s); defrost/reheat and consume within 1-2 months. NB: When reheating, always check to make sure the dish is steaming hot all the way through and do not reheat it more than once. 

Dal [Vegan, Gluten Free, Low-Fat]

Healthy Recipes

Serves: 6
Prep & Cooking Time: 55-65 mins
Type: Main meal
Tools: Sieve, mixing bowl, chopping board, sharp knife, veggie peeler, sieve, large pot, wooden spoon, measuring jug, small dish

Notes: This recipe contains: Vitamin A, B-Vitamins, Vitamins C & K, carbohydrates, protein, fibre, calcium, iron, magnesium, phosphorus, potassium, zinc, no added sugars and per serving is low added salt and fats! 

Although this curry can¬†have a ‘porridgey’ appearance, we assure you it’s a wonderful little recipe packed full of flavour, nutrients and energy to keep you going past 3pm! Our¬†recipe may¬†not be 100% authentic, but it’s still a great way of expanding your palate to all of the wonderful South Asian flavours! A dish that contains red lentils, tomato and spices and tastes better each time you eat it- just go for it!

Happy cooking everyone! ūüôā

Quick Foodie Facts:

  • Dal is an Indian word meaning ‘spilt pulse’ (a.k.a. the lentils!). There are so many great dal recipes, all with¬†a slightly different translation (based on the¬†ingredients and cooking methods used).¬†Have a new adventure this year- go¬†and buy¬†an Asian cook book and experiment with all the wonderful recipes;¬†substitute¬†ghee for some rapeseed or low-fat cooking oil!
  • Per serving, this recipe provides you with¬†about 3.5 servings of veggies towards your 5-A-day and provides you with 90% of your RDA for¬†Vitamin C!

 

Ingredients

Need an easy-print recipe? Print here. ūüôā

 

 Nutritional Info

¬†Traffic Light Translation: Fat & S/Fat= green/low values, Salt=orange/medium value. =This meal gets two thumbs up from us!¬†Tip: Lower the salt simply by being mindful of how much ‘added’ salt you use and by reducing the volume of stock and using more water instead!

 

 

Directions

  • Boil 1.5L¬†water in a kettle. Place¬†the lentils into a sieve and rinse under cold running water. Remove and discard any stones or seeds. Transfer them¬†into a large mixing bowl. Cover the lentils with 500ml¬†boiling water. Let them soak for 15 mins. Drain and then rinse.¬†Tip: If in doubt, check your own packet instructions first!
  • In the meantime, wash, peel and dice the ginger. Peel and finely chop the onion and the garlic. Wash the chilli (remove the stem and chop it up if you prefer a hotter curry!).
  • Prepare the stock according to the packet instructions.

 

  • Meanwhile, heat 1 tsp¬†oil in a large, non-stick pot¬†over a medium-low heat.¬†Add the ginger, onion and garlic. Stir together. Gently fry for 1-2 mins or until softened.
  • Add the chilli, 4g mustard seeds, 4g cumin seeds and 1g chilli flakes (more or less as preferred). Stir together. Fry for a further minute or until fragrant.
  • Add the tin tomatoes, 2g ground turmeric, 14g ground coriander and 12g ground cumin. Stir together. Cook for 3-4 mins or until the tomatoes are softened.
  • Add the lentils, 800ml stock and 1.2L water. Stir together. Bring to the boil. Reduce to a simmer. Cook for about 20 mins or until the lentils are tender.¬†Tip: Add less boiling water if you prefer a thicker consistency; always have enough liquid to cover the lentils. NB: Our lentils took approximately 20 mins to cook.
  • Meanwhile, prepare a ‘slurry’. Place 48g corn¬†flour into a small dish with equal parts water. Stir/whisk together until the flour is dissolved.
  • Wash and dry the coriander; from the leaves from its stem (if preferred) and then roughly chop them.

 

 

  • Whilst stirring, add the ‘slurry’. Stir until slightly thickened (about 4-5 mins).
  • ¬†Add the coriander and 2 tbsp lemon juice. Stir through. Season it with some salt and a few grinds of black pepper to taste.¬†Remove from the heat. Allow it to cool slightly before serving.
  • Ladle¬†into a small serving bowl.¬†Serve with: a small portion of basmati rice, a wholemeal pita or some flat bread (check out our previous recipe!). Garnish with fresh herbs or spices (if desired).¬†We garnished ours with: fresh coriander, a dash of sweet paprika and some brown mustard and cumin seeds!

It’s delicious and very satisfying! ūüėÄ NB: This bowl contains one portion.

Enjoy!

 

 

Refrigerate any leftovers in an air-tight and resealable container; reheat and consume within 3-5 days. Alternatively, freeze in individual portions (if preferred); defrost, reheat and consume within 1 month.

Meal prep finished! More fantastic meals await! NB: This shows the full volume of soup produced!

 

 

If preferred…

  • Keep it simple! Alternatively just use a ‘garam masala’ spice blend (to taste) and omit some of the other spices.
  • Use less boiling water and omit the ‘slurry step’ if a ‘naturally thicker’ consistency is preferred.

Vegan Chilli (GF, SF, Low-Fat!)

Healthy Recipes

Serves: 6
Prep & Cooking time: 70 minutes

Notes: This recipe contains: Vitamin A, B-vitamins, Vitamin C, protein, fibre, potassium, magnesium, zinc, iron, calcium, no added sugars and is low in fats! 

Chilli is so¬†versatile¬†and it’ s something that the whole family can enjoy. Its a one-pot wonder containing so many wholesome flavours, nutrients and textures; ours is¬†packed full of vegetables, legumes, pulses and a grain! It can be served with rice, a jacket potato or even a delicious multi-grain bread roll.

We sincerely encourage everyone to try and make their own; tinned and processed versions are really not that nice and can be high in sugar, salts and/or fats! Ours has a ‘mild’ chilli taste, but feel free to make it as hot as you like! It can be fairly¬†inexpensive to make if you stick to a few basic¬†ingredients and spices; some of these ingredients can be purchased in ethnic food stores for less than mainstream prices.

You will notice that this recipe also contains cinnamon! This spice is awesome and it really helps make this dish! If your unsure, add a little at first and see how you go!

 

Quick facts:

Do you love cinnamon? We do! Trying experimenting and adding it to different recipes. Various studies have shown that cinnamon can have a modest effect on stabilising our blood glucose levels and others that suggest that it can help lower our blood lipids too; although the specifics are not 100% conclusive. None the less, it can add a whole other dimension to your meal/recipe! 

One serving contains approximately all of your¬†5-A-Day needs! …But this doesn’t mean that you can’t eat even more throughout the day! 10-A-Day¬†anyone?!

 

Fresh and vibrant!

 

 

Ingredients:

 NB: We used dried black beans (*soaked overnight for 12 hours and then boiled/simmered for 1.5 hours) before adding them to this recipe. 

 

 

Nutritional info for chilli:

NB: One serving contains approximately 195% of your RDA for Vitamin C!

 

 

Directions:

Peel and dice the onion and the garlic. Wash, remove the stem, de-seed and roughly shop the bell pepper. Wash, trim the ends, peel and dice the carrot. Wash, trim the ends and dice the celery. Wash, dry and slice the mushrooms. Break the green beans into halves.

 

 

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

NB: We used ‘4 sprays’.

 

 

 

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

 

 

Add the bell pepper, carrot, celery and mushrooms. Stir together. Gently fry for 3-5 minutes or until softened.

NB: We used an additional ‘2 sprays’ of low-fat cooking oil.

 

 

 

Add the tomatoes, chilli powder, cinnamon, cumin, dried coriander, cumin seeds, onion powder and tomato purée. Season it with some salt and pepper to taste. Stir together. Cover and bring to the boil. Reduce to a simmer. Cook for approximately 6 minutes, or until the tomatoes have  broken down slightly.

 

 

 Add the stock, quinoa and lentils. Bring back to the boil. Cover and simmer for 30 minutes, or until the quinoa and lentils are cooked/tender.

At about 12 minutes in it really smelt delicious! ūüėÄ

 

 

 

Add the green beans, sweet corn, kidney and black beans. Stir together. Simmer for a further 5 minutes or until vegetables are tender.

So many lovely veggies!

 

 

 

In the meantime, prepare a slurry. Place the corn flour into a small dish. Add equals parts water. Whisk together until dissolved.

NB: Give the mixture a quick whisk again before adding it into the chilli.

 

 

 Chop the coriander (leaves and stems).

This  coriander came straight out of our freezer stash!

 

 

 Add the coriander to the chilli.

 

 

Whilst continuously stirring, pour in the slurry. Stir until thickened; approximately 1-2 minutes. Remove from heat.

 

 

Serve warm. Ladle into a serving bowl…..

 

 

¬†Serve with rice, a small baked potato or bread roll if desired….

NB: Just be mindful of portion sizes! We served ours with some brown basmati rice.

 

 

Top with soya yoghurt, avocado, radishes, spring onion, herbs or anything else (if desired).

This is one we made last year! ūüôā

 

 

Enjoy!

 

 

Refrigerate any leftovers in a resealable container; consume within 3-5 days. Alternatively, place in a resealable container(s), freeze and consume within 1-2 months; defrost before use.

This is perfect for another 2 meals!

 

 

 

If preferred…

  • Use any variation of veggies! Try kale, spinach, aubergine, squash, sweet potato or courgettes!
  • Experiment with the spice blend! Add as little or as much as desired; try using fresh chillies, or turmeric, or maybe even some basic curry powder.
  • Vary your beans! Try haricot(navy), pinto or soya beans, or maybe some¬†black-eyed peas or chickpeas!
  • Reduce the legumes and use some rehydrated soya mince instead; non-vegans can try using some Quorn, turkey breast mince or an extra lean beef mince.

Broccoli, Leek & Potato Soup

Healthy Recipes

Serves: 4
Prep & Cooking time:  45minutes

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

 This is a great, simple and delicious soup that can be created in less than an hour! It has a very velvety and satisfying taste; as broccoli is out of season here in the UK, use a frozen variety if preferred. 

 

Ingredients:

+++++++++++++++++++++++++360g      Broccoli
+++++++++++++++++++++++++220g      Leek
+++++++++++++++++++++++++200g      Potato
+++++++++++++++++++++++++4g           Garlic
+++++++++++++++++++++++++140g       Green lentils
+++++++++++++++++++++++++1.5L         Vegetable Stock (low-sodium, DF/GF)
+++++++++++++++++++++++++500ml   Water
+++++++++++++++++++++++++1g            Dried thyme (optional)
+++++++++++++++++++++++++                Salt
+++++++++++++++++++++++++                Ground black pepper

 

Nutritional Content (*Based on 4 Servings):

1 serving provides: 192kcal, 13.3g Protein, 1.4g Fat, 0.51g Sat/fat, 11g Fibre, 0.3g Salt,    95mg Calcium, 7mg Iron

 

Directions:

Wash and chop the broccoli (including the stem). Trim the ends, slice and then wash the leek (preferably place it into a large bowl filled with water; allow to soak and then drain). Wash and roughly chop the potato. Peel and dice the garlic. Remove any stones from the lentils; wash and then drain.

 

Meanwhile, prepare the lentils according to the packet instructions. Drain.

NB: Once cooked, my lentils went straight into this plastic tub; this soup was going to be many delicious lunches for us throughout¬†the week. ūüôā

 

In the meantime, place the vegetable stock and water into a large, non-stick saucepan over a medium-high heat. Bring to the boil. Add the broccoli, leek, potato and garlic. Stir together. Bring back to the boil. Reduce to a simmer. Cook for approximately 15 minutes or until the vegetables are tender.

 

Remove from the heat. Add the thyme (if using). Allow to cool slightly.

 

Use a hand-held blender in the saucepan or transfer the soup mixture into a blender or food processor. Blend until smooth.

 

Transfer back into the saucepan (if applicable). Add the lentils. Stir together. Season it to taste with some salt and pepper.

 

Return to the heat. Warm slightly (if applicable).

 

Ladle into a soup bowl. Garnish with seeds, nuts, herbs, rocket, croutons or plain yoghurt if desired and serve.

 

 

If preferred…

  • Try swapping the potatoes or the broccoli for some brussel sprouts!
  • If you are not vegan, try adding some cheese to the soup.
  • Use onion if you are not keen on leeks.
  • Try adding a bit of cooked brown rice instead of lentils; adjust portions accordingly.
  • Use fresh or frozen vegetables.
  • Once the soup is pur√©ed, try adding some DF milk or yoghurt (or low-fat dairy products if you’re not vegan). If you decide to do¬†make this alteration, slightly reduce the amount of water used.

Vegan Roasted Butternut Squash & Tofu Salad

Healthy Recipes

Serves: 4
Prep & Cooking Time: 75mins

This recipe was adapted from: BBC Foods

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

This is a wonderful ‘winter salad’ recipe containing:¬†squash, lentils and a spicy dressing to help warm you on a cold winter’s day! It’s also very versatile and easy to prepare.¬†

Quick Foodie Facts:

  • Lentils¬†are a stable in many diets, particularly South Asian. They are a great, versatile and¬†cheap source of: B-Vitamins,¬†carbohydrate, protein, fibre, iron, potassium and are naturally low in fats! These little¬†lovelies should be incorporated into everyone’s diet- vegan or otherwise.¬†
  • This is a high fibre meal that (per serving) contains approximately 3.5 servings of fruit/veggies towards your 5-A-Day!¬†ūüôā

 

Ingredients:

 

 Nutritional Content:

 

Directions:

Open and drain the tofu. Place it between two heavy chopping boards for about 30 mins to remove any excess water.

 

Meanwhile, heat the oven to 200¬įC/400¬įF. Line two baking trays with some parchment paper; lightly spray it some low-fat cooking oil.

NB: We¬†used ‘8 sprays’, but you could probably use less!

 

Wash, peel, trim the ends, de-seed and chop the squash into bite-sized pieces.

 

Place it onto one of the baking trays. Spray with some low-fat cooking oil. Sprinkle over the thyme. Place onto the top oven shelf. Roast for 40-45 mins or until tender. Remove. Allow to cool slightly.

 

Meanwhile, drain and chop the tofu into small cubes. Place it onto the other baking tray. Lightly spray it with some low-fat cooking oil. Place it onto the middle oven shelf. Bake for 30 mins or until lightly golden and slightly crisp around the edges. Remove. Allow to cool slightly.

Baked tofu ūüôā

 

In the meantime, place a large, non-stick saucepan with some cold water over a medium heat. Add the lentils. Cook them according to the packet instructions. Drain. Allow to cool slightly.

NB: Ours took 25 mins to cook.

 

Meanwhile, wash and dry the rocket. Wash, trim the ends and finely slice the onion. Wash, remove the stem and dice the tomatoes. Drain off any excess oil and then finely chop the sun-dried tomatoes. Peel and dice the garlic. Wash, trim the ends, de-seed (unless you prefer dishes with a little more heat!) and then dice the chilli.

…¬†For an extra, spicy kick- ¬†do not remove the chilli seeds!

 

Place a small, non-stick frying pan over a high heat. Add the seeds. Lightly toast. Remove from the heat. Place into a small dish.

 

 

1. In the meantime, prepare the dressing. Place the garlic, chilli, oil, both of the vinegars, soya (or tamari) sauce and the syrup into a mixing jug. Whisk to combine.

2. Place the rocket into a large mixing or salad bowl.

3. Add the squash.

4. Add the tofu.

5. Add the lentils, onions, all of the tomatoes and the seeds. Pour over the dressing.

6. Gently toss together.

 

 

Serve warm. Transfer the salad into a large lipped plate or serving bowl and garnish with the sesame seeds.

 

Enjoy!

 

Refrigerate any leftovers in a resealable and air-tight container; consume within 3-5 days.

 

If preferred….

  • Instead of sesame seeds try¬†some: pumpkin, chia or ¬†flax seeds or some nuts (maybe walnut, flaked almonds or pine).
  • Swap the rocket for: spinach, swiss chard or lightly steamed kale.
  • Use some sweet potatoes instead of squash.
  • Swap the tomatoes for roasted red bell pepper.
  • If you are not vegan, swap the tofu for some low-fat cheese.

Vegan Lentil ‘Meatloaf’ W/ Gravy & Vegetables

Healthy Recipes

Serves: 6
Prep: 60-80 minutes
Cooking time: 55 minutes + (10 minutes cooling)

This recipe was adapted from: Dr.Mcdougall.com/recipes

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

This¬†recipe was¬†a bit of a marathon to make…. but worth it! We¬†originally¬†made this recipe earlier in the year when¬†we were transitioning into veganism. This recipe could be labelled as one that is trying to ‘recreate the wheel’ instead of embracing of what nature has to offer; it really does look like ‘meat’!

Don’t get us wrong, it’s a tasty, hearty dish, packed full of¬†fantastic¬†flavours and nutrients that is definitely¬†worth¬†the effort! As it does take a fair bit of¬†energy and time,¬†we’d suggest making two¬†at once; give your self a night off down the road!

 

Oops! I fell a sleep at the wheel! ¬†You’ll find that you will also require¬†some¬†cauliflower &¬†tomato pur√©e!

 

Ingredients:

 

Directions:

Rinse the lentils and remove any stones. Rinse the rice.

 

Place the lentils, rice, vegetable stock, water and onion powder into a large, non-stick saucepan over a medium heat. Cover with a lid. Bring to the boil. Reduce to a simmer. Cook for 45 minutes. Remove from the heat; leave to cool for 10 minutes w/ the lid on.

NB: All of the water should be absorbed by the time the end of the ‘cooling’ period.

 

Meanwhile, place another non-stick saucepan full of cold water over a high heat. Bring to the boil. Add the cauliflower. Simmer for 6-7 minutes or under tender. Remove from the heat. Drain.

 

In the meantime, prepare the ‘loaf’ ingredients. Peel and dice the onion. Wash, dry and dice the mushrooms. Wash, trim the ends and roughly dice the celery. Wash, remove the stem, de-seed and then dice the bell pepper (if using). Peel and dice the garlic. Wash, dry and chop the parsley, thyme and rosemary (if using fresh). Roughly chop the walnuts.

 

Grease a one-pound loaf tin with the oil.

NB: The oil was added into the tin, but I did not grease it at this point.

 

Fill a measuring jug with some water.

NB: This will be used for steam-frying. You won’t need to use all of this though!

 

Meanwhile, place a large, non-stick frying pan or wok over a medium-low heat.¬†Add a spoonful of water to the pan. When it starts to sizzle…

 

…add the onion, mushrooms, celery and bell pepper (if using). Stir together. Cover and steam-fry for 3-6 minutes, or until softened. Add more water and stir occasionally to prevent the vegetables sticking (if needed).

 

Add the garlic. Continue to steam-fry for a further 2 minutes. Let everything steam-fry until all the water has just evaporated. Remove the pan from the heat.

NB: Its important to let the water evaporate, otherwise your loaf will take longer to bake.

 

Remove the lid. Place it somewhere it can cool down for approx. 10-15 minutes.

 

In the meantime, prepare the ingredients for the gravy. Place the cashews into a blender with 300 ml of water; allow them to soak.

NB: I added more than this, but suggest you start with just 300ml.

 

Peel and dice the onion. Wash, dry and dice the mushrooms. Wash, trim the ends, peel and then dice the carrot. Wash, trim the ends and finely dice the celery. Peel and dice the garlic.

 

Meanwhile, get a large mixing bowl for the ‘loaf’ ingredients. Add the oats, puree, sage, parsley, thyme, rosemary and the walnuts. Season it with some black pepper to taste. Once the medley of vegetables and lentil mix have cooled down, add them to this bowl.

 

In the meantime, prepare the gravy. Place a large non-stick saucepan over a medium-low heat. Add a spoonful of water. When it sizzles, add the onion, mushrooms, carrot and celery. Stir together. Cover and steam-fry for 3-7 minutes, or until softened. Add the garlic, vegetable stock and onion powder. Stir together. Cover and steam-fry for a further 2 minutes. Remove from the heat.

 

Meanwhile, heat the oven to 180¬įC/ 350¬įF.

 

Transfer the ‘gravy’ vegetables into the blender.¬†Add the cauliflower.

 

Blend until thickened and smooth. Add more water if a thinner gravy is preferred. NB: the mixture will still look a bit ‘grainy’; if too much water is added, you can always thicken it later with a slurry of corn starch.

 

Transfer it into a non-stick saucepan. Season it with some salt and black pepper to taste. Place the pan over the minimum heat setting to keep warm. Cover with a lid.

NB: I used the same saucepan the vegetables were steam-fried in.

 

Meanwhile, mix together the lentil loaf ingredients.

 

Transfer half of it into a food processor. Pulse it about 8-10 times.

 

Transfer the blended mixture into the loaf tin; press it down into an even layer.

 

Repeat these last 2 steps with the remaining mixture to form the loaf.

NB: I helped to shape my loaf with a silicone spatula.

 

Cover with foil. Place into the oven.

 

Bake for 30 minutes, then remove the foil.

Slightly out of focus I know…but you try and take a picture in a squat/hovering position!

 

In the meantime, prep any side vegetables you be serving with your loaf….

We chose purple-sprouting broccoli and baby pearl potatoes!

 

….and do your¬†dishes! Let’s not pretend there isn’t any after this marathon!

 

Once the foil has been removed. Place it back into the oven. Bake for a further 25-30 minutes, or until lightly brown and slightly firm. Remove and allow to cool in the tin on a cooling rack for 10 minutes before serving.

 

NB: When I removed mine, I placed a large plate firmly on the top of the tin, turned the tin over, gave it a few solid knocks and then removed the tin.

 

In the meantime, place any ‘side’ vegetables into a steamer pot. Bring to the boil. Reduce to a simmer. Steam¬†over a low heat or until tender. NB: My vegetables took approximately 10-13 minutes.

 

Serve immediately.¬†Place a slice of the loaf and the vegetables onto a large serving plate.¬†Pour over the¬†gravy…

 

as little…

NB: This plate contains one portion of ‘meatloaf’.

 

….or as much as you desire.

NB: This plate contains two¬†portions of ‘meat’ loaf.

 

Enjoy!

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

NB: When reheating the ‘meatloaf’, always check to make sure it’s steaming hot all the way through and do not reheat it¬†more than once.¬†

If preferred…¬†

  • Use dry herbs instead of fresh (but we think using a fresh variety makes a big flavour difference here!)
  • Use green lentils (if you are not concerned about¬†the overall colour of the loaf) or wholemeal rice instead.
  • Maybe try substituting the water in the gravy from unsweetened/fortified almond milk instead.
  • Reduce the fat content further by reducing the amount of walnuts used and grease your tin with low-fat cooking oil.
  • Try varying¬†some of the vegetables in the loaf: maybe try grated courgette, spring onions, wilted spinach or dried mushrooms instead.

Carrot & Red Lentil Soup

Healthy Recipes

Serves: 4-5
Prep & Cooking Time: 50-60 mins

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

This recipe produces a¬†nutritious and¬†vibrant bowl of soup! The lentils and almonds make an¬†ordinary¬†bowl of carrot¬†soup very hearty, whilst the ginger and cumin provide a lovely and ‘warming’ taste- it¬†definitely¬†gets two huge¬†thumbs up from us!¬†

We hope that you enjoy it as much as we did. Happy cooking everyone!

 

 

 

Ingredients:

+++++++++++++++++++++++++160g     Dried Red Spilt Lentils
+++++++++++++++++++++++++2L         Vegetable Stock (low-salt/DF/GF)
+++++++++++++++++++++++++760g    Carrots
+++++++++++++++++++++++++180g     White Onion
+++++++++++++++++++++++++50g       Root Ginger
+++++++++++++++++++++++++8g         Garlic Clove
+++++++++++++++++++++++++40g       Ground Almonds
+++++++++++++++++++++++++2g          Ground Cumin

 

Directions:

  1. Wash, remove any stones or seeds and then prepare the lentils according to the packet instructions. Drain.

2. In the meantime, place a large, non-stick saucepan over a medium-low heat. Add the stock. Bring to the boil.

3. Meanwhile, wash, peel, trim the ends and then slice the carrots. Peel and finely chop the onion. Wash, peel and grate the ginger. Peel and finely grate the garlic.

4. Add the carrots, onion, ginger and garlic to the saucepan. Bring back to the boil. Reduce to a simmer. Cover with a lid. Cook for 12 mins or until the carrots are tender.

5. Remove from the heat. Allow it to cool slightly.

6. In the meantime, place the lentils into another large saucepan or resealable container.

 

 

Ours¬†went into this¬†plastic tub for more quick and delicious lunches this week! ūüôā

  1. Place the soup mixture into a blender or food processor.

2. Blend until puréed.

3. Transfer the puréed soup into the pan or container with the lentils. Stir together. Repeat steps one and two until all of your soup is puréed.

4. Add the ground nuts and cumin.

5. Stir together. Taste and season as necessary.

 

 

Place the pan over a medium-low heat (if applicable) and reheat.

Serve warm. Ladle into a serving bowl. Garnish with some: spice, ground black pepper, seeds or fresh herbs if desired.

NB: We¬†used a sprinkle of: ground cumin, sunflower seeds and fresh coriander. ūüôā

Enjoy!

 

If preferred…

  • Vary your¬†‘main’ vegetable! Instead of carrots, try using: sweet potatoes, butternut or acorn squash, red bell peppers or maybe some parsnips!
  • Add a little¬†almond milk or soya yoghurt (just before reheating) for added calcium. Alternatively, try substituting some of the broth for almond milk.
  • Try using other earthy spices such as: dried coriander, turmeric, cardamom, cloves, paprika or a¬†garam masala blend.
  • Spice it up with fresh chillies or chilli powder!
  • Serve it with some warmed GF bread, or try an oatmeal pita or rye bread (if you are not concerned about gluten!).

Roasted Tomato & Basil Soup

Healthy Recipes

Serves: 4
Prep & Cooking time: 95 minutes

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

Soup can be one of the easiest, cheapest and most nutritious meals to make in your kitchen! Nothing quite compares to a delicious, fresh and simple bowl of soup. This is one of the many soup recipes that I’ll be keeping to hand to¬†help¬†stay ‘fighting fit’ and warm¬†this winter season!¬†

Ingredients:

++++++++++++++++++++++1200g   Salad tomatoes
++++++++++++++++++++++180g     Red Bell pepper
++++++++++++++++++++++120g     Red onion
++++++++++++++++++++++6g          Garlic cloves
++++++++++++++++++++++1g          Dried Basil (optional)
++++++++++++++++++++++30ml     Extra-virgin olive oil
++++++++++++++++++++++40ml     Balsamic Vinegar
++++++++++++++++++++++               Ground black pepper
++++++++++++++++++++++4g          Coconut or brown sugar (optional)
++++++++++++++++++++++120g     Green lentils
++++++++++++++++++++++20g        Fresh Basil
++++++++++++++++++++++600ml   Vegetable stock (low-sodium/DF/GF)

 

Directions:

Heat the oven to 170¬įC/340¬įF. Get out a large roasting tin (line with a silicone mat if preferred).

 

Wash, remove the stems and slice the tomatoes into halves. Place into the tin cut-side up.

 

Wash, remove the stem, de-seed and chop the bell pepper into chunky strips. Peel and quarter the onion. NB: Do not peel or chop the garlic.

Place the bell pepper, onion and garlic around the tomatoes.

NB: Leaving the garlic skin intact helps prevent it from burning!

 

Sprinkle over the dried basil (if using). Drizzle over the oil and vinegar. Season it with  black pepper to taste. Sprinkle over the sugar (if using).

 

Place into the oven. Roast for 60 minutes, or until the vegetables are softened.

 

In the meantime, wash, remove any stones and cook the lentils according to the packet instructions. Drain and allow to cool.

NB: Cooked and drained lentils.

 

Meanwhile, wash and dry the basil. Prepare the stock.

 

Remove the tin. Allow the vegetables to cool slightly.

 

Peel the garlic.

 

Place the vegetables into a blender or food processor.

NB: My blender is more spacious for this.

 

Add the cooking juices (optional)…

 

….and the basil.

 

Blend until smooth.

 

Transfer the stock into a large, non-stick saucepan or resealable container.

 

Add the pureed vegetables and the lentils. Stir together.

NB: Mine went straight into this plastic tub for some lunches this week. ūüôā

 

Heat the saucepan over a medium-low heat (if applicable) until warmed.

 

Serve warm. Ladle into a small soup bowl. Garnish with some basil leaves if desired.

NB: Based on 4 servings, this bowl contains 1 serving .

 

Enjoy!

 

Refrigerate in a resealable container and consume within 3-5 days.

 

If preferred…

  • Serve with some warmed wholemeal or multi-grain pitta bread.
  • For added calcium, swap some of the stock for some unsweetened/fortified soya or almond milk!
  • For a ‘chunkier’ version’, add half of the roasted vegetables to the blender, pulse slightly and then remove; add this mixture to the soup.

Vegan ‘Shepherd’s Pie’ With Lentils

Healthy Recipes

Serves: 4-6
Prep & Cooking time: 80-90 minutes

 

Recipe adapted from: Coeliac UK

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

This recipe may not be as traditional or¬†authentic as some British folk would¬†prefer, but let’s face it- it’s a recipe that’s been adapted several times over the last 100 years or so! I think it’s a¬†great recipe for those cold winter nights that are upon us, or for anyone¬†implementing healthy lifestyle changes, and it’s definitely a meal the whole family can enjoy. The bottom line is, it tastes great, it’s easy to prepare and the ingredients are very interchangeable and inexpensive! ¬†

 

NB: Based on four servings, this recipe provides approximately: 400kcal, 2.3g fat, 0.45g s/sat per serving. (*A standard supermarket version with lamb could provide 10g-20g of fat from the meat, butter, cream or full-fat milks they use in their recipes.)
*Based on a cursory look at some of the main supermarket brands.

 

NB: I used two peppers as I had some to spare!

 

Ingredients:

++++++++++++++150g      Brown lentils
++++++++++++++2L           Vegetable broth (low-sodium/DF/GF)
++++++++++++++1000g    Rudolph Potatoes
++++++++++++++4g           Garlic cloves
++++++++++++++170g      White onion
++++++++++++++160g      Carrots
++++++++++++++180g      Red bell pepper (I used 2 because I loads to spare!)
++++++++++++++100g      White mushrooms
++++++++++++++100g       Garden peas
++++++++++++++ 8g           Corn starch
+++++++++++++¬† ¬† ¬† ¬† ¬† ¬† ¬† ¬† ¬† ‘1 kcal’ Fry spray (low-fat cooking oil)
++++++++++++++3g           Seasoning mix (Sweet paprika, Cayenne pepper & Dried Basil)
++++++++++++++30ml       Unsweetened Soya milk
++++++++++++++7g            Vegan (reduced fat) soya margarine
++++++++++++++                 Salt
++++++++++++++                 Pepper
++++++++++++++40G         Tomato Puree
++++++++++++++1g            Dried Thyme

NB: If using frozen vegetables, defrost them before use. 

 

Directions:

Wash and drain the lentils; remove any stones. Prepare the broth.

 

Place the broth into a large, non-stick saucepan over a medium heat. Add the lentils. Cook according to the packet instructions and then drain.

  Reserve 600ml of the cooking liquid before draining.

 

In the meantime, wash, peel and chop the potatoes into quarters. Place them into a separate, large saucepan full of cold water over a medium heat. Bring to the boil. Reduce to a simmer. Cook for 15-20 minutes or until tender. Drain and leave to dry.

 

Meanwhile, peel and finely grate the garlic. Peel and chop the onions. Wash, trim the ends, peel and dice the carrots. Wash, remove the stem, de-seed and dice the bell pepper. Wash, dry and slice the mushrooms. Wash and drain the peas. Place the corn starch into a small dish. Add some cold water and stir/whisk until dissolved; creating a slurry.

Meanwhile, ladle out some cooking liquid and transfer it into a large measuring jug.

 

Heat another large non-stick saucepan over a medium-low heat. Spray with a little low-fat cooking oil. NB: Add a little of the reserved cooking liquid to help ‘steam-fry’ the vegetables. Add the garlic, onion, paprika, cayenne pepper and basil. Stir to coat. Gently fry for 1-2 minutes or until softened.

NB: I used 1g of each herb/spice to make the seasoning mix.

 

 

Add the carrot, bell pepper, mushrooms and a little more cooking liquid. Stir together. Cover and allow to steam-fry for a further 10 minutes; stirring occasionally. Add the peas 5 minutes before the end of cooking. Stir together.

 

Heat the oven to 180¬įC (350¬įF). Get out a large, heat-proof casserole dish.

 

 

In the meantime, prepare the mashed potato topping. Transfer the potatoes into a large mixing bowl (or use the same pot they were cooked in). Add the milk and margarine. Season it with some salt and pepper to taste. Mash until smooth and creamy.

NB: I didn’t want to scratch my pot so I used this plastic bowl; one more cooking utensil to wash at this point wasn’t going to make a difference!

 

 

 

Add the lentils, puree and the remaining cooking liquid into the saucepan. Stir together. Add the cornstarch mixture. Stir to combine. Stir and allow the mixture to thicken slightly; approximately 2-4 minutes. Remove from the heat.

NB: You might have to gently whisk the corn starch mixture again before adding it into the saucepan.

 

 

Transfer the mixture into the casserole dish.

 

 

Top with the potatoes.

NB: I gathered some with my hands, made ‘patties’ and gently placed them on top of the mixture. It really doesn’t take as long as it sounds!

 

 

Smooth with a silicone spatula, sprinkle over the thyme and roughen the surface with a fork.

 

 

Place into the oven. Bake for 30 minutes, or until boiling and slightly brown on top.

NB: Mine just started to bubble over but I caught it just in time ( I was attending to the queue of dishes)!

 

 

Serve warm in a lipped serving plate.

NB: This represents one serving. *Based on this meal serving four people.

 

 

Next day leftovers!

NB: Enjoy hot or cold with additional vegetables if desired. This portion was unheated and enjoyed straight from the fridge!

 

If preferred…

  • Use seasonal vegetables or any others you desire to¬†create your favourite vegetable medley!
  • Substitute the lentils for prepared dehydrated¬†soya mince or some beans.
  • Try using different herb and spice blends; use fresh if available and/or convenient.
  • If your not vegan, try adding a small portion of¬†low-fat cheddar cheese into the mashed potatoes before baking.