Broad Bean, Roasted Bell Pepper & Spinach Sandwich [Vegan & Gluten Free]

Healthy Recipes

Serves: 1
Prep & Assembly: ≤8 mins
Type: Main Meal

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

It’s Friday- so let’s make this post quick and tasty! 🙂

This is a great vegan sandwich (that admittedly we made ages ago) that is perfect for those lunch time slumps! We’re not just talking about fuelling you with postprandial energy (because this sandwich has loads of sustainable energy!), but for when you are bored with your regular lunchtime menu. #stuckinarut #samelunchforamonth !!

Planning is important to help create a well-balanced and healthy lifestyle (particularly one that you won’t loathe and that will continually develop your palate and cooking skills!)…

…but if you follow a plant-based lifestyle, this typically means that you will have to plan ahead (unless you don’t budget!?!) and really tap into your creative and adventurous side, so that your meals avoid becoming repetitive, boring and/or potentially unhealthy or just not nutritionally balanced! 

If you’re like us, lunchtime is the most difficult meal to meal plan, not only due to schedules but general indecisiveness! We can be creatures of habit when it comes to our main meals, but sometimes we really don’t know what we’ll fancy for lunch until the day; all the more reason to meal plan some decent eats! 

This sandwich can be prepped in advance and prepared on the day (or the night before). It contains our lovely and zesty broad bean and spinach dip (that also makes an awesome sandwich filling!). Add some beautifully roasted red bell peppers and delicate baby spinach; all layered between a couple slices of toasted multi-grain bread (delicious!).👌 Wash it down with a glass of unsweetened almond or soya milk and you’re good to get on with the rest of your day! #thatfridayfeeling

Check out some of our other sandwichessaladssoups or our vegan bites for some further hearty and healthful lunchtime inspiration!

Quick fact:

  • Per serving, this sandwich provides you with approx. 2.5 servings of fruits/veggies towards your 5-A-Day!

Have a great weekend everyone! 🙂

 

Ingredients

1           Roasted Red Bell Peppers, cut into strips
3T.       Broad Bean & Spinach Dip
1           Handful of Baby Spinach, washed & dried
2          Slices of Multi-Grain Bread, toasted (GF if required)

 

Directions (In Seven Simple Steps!)

  1. Chop the roasted bell pepper into strips (if you haven’t already done so).

       2. Wash and dry the spinach. Remove and discard any large stems.

       3. Place the bread into a toaster and heat until lightly brown and crispy.

  4. Spoon 2 tbsp of broad bean dip onto one slice of the bread. Spread evenly.

 

5. Layer the spinach over the spread.

 

6. Layer the strips of roasted bell pepper over the spinach. Spoon 1 tbsp of bean spread onto the other slice of bread, spreading evenly.

 

7. Place the slice of bread (with just the bean spread) over the roasted bell pepper. Slice into halves and serve.

 

 

Enjoy!

 

Roasted Peppers Stuffed W/ Quinoa & Vegetables

Healthy Recipes, Meatless Monday

Serves: 2-4
Prep & Cooking Time: 70 mins (*Dependent upon skill and/or the number of kitchen helpers!)
Type: Main Meal
Tools: Non-stick pot, sieve, chopping board, sharp knife, measuring jug, frying pan(s), frying spatula, heat-proof dish.

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

This is a great recipe, if we do say so ourselves. It allows you to have all of the lovely roasted bell pepper taste without the calories; there’s no greasy fillings either! These stuffed peppers are crammed full of delicious flavours and textures, making them satisfying right up until the last bite! It’s the perfect meal for right now too as it’s currently so cool and damp here in the UK!

Happy cooking everyone! 🙂

 

Ingredients

+++++++++++++++100g      Dried Quinoa
+++++++++++++++4             Large Bell Peppers (red, yellow or orange/ approx. 680g)
+++++++++++++++70g        Frozen Spinach
+++++++++++++++180g       Red Onion
++++++++++++++  4g           Garlic Clove
+++++++++++++++80g        White Mushrooms
+++++++++++++++80g         Carrot
+++++++++++++++68g         Cherry Tomatoes
+++++++++++++++16g          Fresh Flat Leaf Parsley
+++++++++++++++4g            Fresh Dill
+++++++++++++++16g           Fresh Basil
+++++++++++++++250ml     Vegetable Stock (low-sodium, DF/ GF if required)
+++++++++++++++5ml          Olive Oil
+++++++++++++++10g           Cashew Nuts
+++++++++++++++10g           Pine Nuts
+++++++++++++++3g             Dried Thyme
+++++++++++++++20g          Dried Cranberries
+++++++++++++++                 Salt and Ground Black Pepper

Need an easy-print recipe? Print here. 🙂

 

 

Directions

Rinse the quinoa in a sieve under cold water and then and cook it according to the packet instructions; remove from the heat. NB: We cooked ours for 15 mins and then allowed it to rest for an additional 10 mins off the heat (with the lid on!).

 

 

In the meantime, prepare the vegetables and stock.

  • Place the spinach into a small microwavable bowl. Microwave on a defrost setting for about 4-6 mins, or until defrosted/wilted. Drain in a sieve. Tip: If using fresh spinach, wash it in a colander and gently wilt it by pouring a little freshly boiled water over it. Drain.
  • Peel and finely chop the onion the garlic.
  • Wash, pat dry and then roughly chop the mushrooms.
  • Wash, trim the ends, peel and then finely grate the carrot. Wash, remove the stems and then dice the tomatoes.
  • Wash, dry and then finely chop the parsley, dill and basil; if preferred, discard any larger stems.
  • Boil 250ml in a kettle. Prepare the vegetable stock in a large measuring jug.

 

 

  • Meanwhile, place the ‘pepper bases’ onto a microwavable plate. Microwave for 6 mins or until just softened. Tip: This will shave you 30 mins off your cooking time! Remove and place them into a heat-proof dish.
  • Place the pepper tops onto a plate. Microwave  for about 3 mins. Once the peppers have cooled, lightly rub the outside of the tops and bottoms with the oil.

 

 

Heat the oven to 200°C/400°F. In the meantime ‘steam-fry’ your veggies!

  •  Place a non-stick frying pan or wok over a medium-low heat. Once hot, add the stock a little at a time to ‘steam-fry’ the vegetables. Add the onion and the garlic first. Cover with a lid and gently fry for 1-2 mins. Tip: Stir and add a little more stock occasionally to prevent the vegetables from sticking; continue with this tip as you add more vegetables.
  • Add the mushrooms and steam- fry for 3-4 mins. Add the carrot and tomato. Steam-fry for 3-4 mins. Add the parsley dill, basil and spinach. Fry for a further 1-2 mins. Remove the pan from the heat.

 

 

  • Meanwhile, heat a (small) separate, non-stick frying pan over a medium-high heat. Add the nuts. Gently ‘dry-fry’ until lightly browned. Tip: Watch them like a hawk! They can easily burn, especially the pine nuts!
  • Remove from the heat. Transfer the nuts onto a chopping board. Allow to cool slightly. Roughly dice them.

 

 

  • Fluff the cooked grains of quinoa with a fork.
  • Add the quinoa, nuts, thyme and cranberries to a frying pan. Mix together. Season it with some salt and pepper to taste. Tip: If preferred, you can complete this step in a mixing bowl, but why dirty another dish eh?!

 

 

  • Spoon the mixture into the peppers. Press and stuff it snugly into the peppers with the back of a spoon as you go. Tip: You can place a ramekin in the middle to prevent the peppers from falling whilst they roast!
  • Once the peppers are full, top them with the pepper tops. Place the pan onto the middle oven shelf. Bake for 20-30 mins, or until softened and lightly roasted. NB: Ours finished in 27 mins. Remove. Allow them to cool slightly before serving as the inside will be steaming hot!

 

 

 

Enjoy!

 

 

 

If preferred…

  • Cook the peppers in the oven for 45-60 mins until roasted, (if you have the time of course) and skip the ‘microwave step’.
  • Try using large beef tomatoes instead of peppers. We would imagine you would have to at least halve the quantity of the stuffing, unless you fancy roasting loads of tomatoes! If you do this, save the scooped out tomatoes flesh and add it to the stuffing instead of the cherry tomatoes!
  • Try various herb or nut combinations.Tip: Any herbs you do not use, you can always wash, dry and then freeze in a resealable and air tight container.
  • Use fresh spinach instead of frozen. Tip: the frozen variety works just as well and its usually cheaper too.
  • Try using wild rice instead of quinoa.
  • Serve with some dark green leaves if desired. In all honestly though, you probably don’t need much as these babies are ‘fibre-licious’!