Healthy Vegetarian Recipes & Salads

 

Vegetable Hotpot: Serves 4; 533 Cals per serving

450g (1Lb) Carrots, peeled and thinly sliced

2 large onions, skinned and thinly sliced

3 Celery sticks, trimmed and thinly sliced

450g (1Lb) Potatoes, peeled and sliced

100g (4oz) Swede, peeled and thinly sliced

450Ml (3 quarters pint) Vegetable stock

Bouquet garni

Salt and freshly ground pepper

425g (15oz) Can butter beans drained

100g (4oz) Frozen peas

175g (6oz) Fresh breadcrumbs

175g (6oz) Hard cheese grated

Layer the carrot, onion, celery, potato and swede in a 2.3 litre (4 pint) casserole.

Pour the vegetable stock into the casserole and add the bouquet garni and seasoning.

Cover and cook the stock and vegetables in the oven at 180 Deg C (350 Deg F) mark 4 for an hour.

Remove the bouquet garni. Add the beans and peas to the casserole. Mix the breadcrumbs and cheese together, spoon over the hotpot. Return to the oven uncovered for about 20 mins.

Stuffed Cabbage: Serves 4; 205 Cals per serving

8-10 cabbage leaves trimmed

30Ml (2 tbsp) Vegetable oil

2 Onions skinned and finely chopped

100g (4oz) Mushrooms, chopped

50g (2oz) Long grain rice

450Ml (3 quarters pint) Vegetable or chicken stock

397g (14oz) Can of tomatoes

5Ml (1 tsp) Worcestershire sauce

2.5Ml (half tsp) Dried basil

Salt and freshly ground pepper

50g (2oz) Hazelnuts, skinned and chopped

1.    Blanch the cabbage leaves in boiling water for 3-4 mins. Drain thoroughly.

2.    Heat 15ml of the oil in a frying pan and fry half the onions with the mushrooms for 5 mins until browned. Add the rice and stir well.

3.    Add 300ml (half pint) of the stock to the rice. Cover and cook for about 15 mins until the rice is tender and the stock has been absorbed.

4.    Meanwhile make a tomato sauce. Heat the remaining oil in a saucepan and fry the remainder of the onions for about 5 mins until golden. Add the tomatoes + the remaining stock, Worcestershire sauce, basil and seasoning. Bring to the boil, stirring and simmer for 8 mins. Blend until smooth.

5.    Stir the hazelnuts into the rice with seasoning to taste, then remove from the heat.

6.    Divide the rice mixture between the cabbage leaves and roll up to make neat parcels.

7.    Arrange the parcels in an ovenproof dish. Pour over the tomato sauce. Cover and cook in the oven at 180 Deg C (350 Deg F) mark 4 for about an hour until tender.

Stuffed Peppers: Serves 6; 288 Cals per serving

3 Green peppers

3 Red peppers

50g (2oz) Butter

1onion skinned and finely chopped

100g (4oz) long grain rice

450Ml (3 quarters pint) Vegetable or chicken stock

15Ml (1 tbsp) Tomato puree

100g (4oz) Mushrooms, sliced

Salt and freshly ground pepper

75g (3oz) pine nuts or flaked almonds, roasted and chopped

10Ml (2 tsp) Soy sauce

30Ml (2 tbsp) Vegetable oil

1.    Cut a 2.5 cm (1 inch) lid from the stem end of the peppers. Scoop out the seeds and membrane. Blanch the shells and lids in boiling water for about 2 mins. Drain and cool.

2.    Melt the butter in a saucepan and gently fry the onion for 5 mins until softened. Stir in the rice and cook for 1-2- mins.

3.    Add the stock, tomato puree and mushrooms. Bring to the boil and simmer for 13-15 minutes until the rice is tender and all the stock is absorbed.

4.    Season well and stir in the nuts and soy sauce. Use this mixture to fill the peppers.

5.    Replace the lids, then place peppers in a deep ovenproof dish and pour over the oil. Cover and cook in the oven at 190 Deg C (375 Deg F) mark 5 for 30 mins until tender.

Salads & Accompanients 

Grape, Watercress & Stilton Salad: Serves 4; 379 Cals per serving

175g (6oz) Black Grapes

1 Bunch of watercress

45Ml (3 tbsp) Olive oil or Vegetable oil

15Ml (1 tbsp) Lemon juice

5Ml Poppy seeds (1 tsp)

Pinch of caster sugar

Salt and freshly ground pepper

225g (8oz) Stilton Cheese

Halve the grapes and remove the seeds. Place in a bowl, cover and chill in the fridge.

Trim the watercress of any tough roots. Wash thoroughly, drain and pat dry.

In a jug, whisk together the oil, lemon juice, poppy seeds, sugar and salt and pepper to taste.

Cut the rind off the stilton, and cut the cheese into 1.5cm cubes or slightly smaller. Toss well in the prepared dressing to coat completely. Cover and chill in the fridge for an hour.

To serve, toss together the grapes, watercress, stilton and dressing. Serve immediately.

Greek salad: Serves 4; 214 Cals per serving 

Half a large cucumber

Salt and freshly ground pepper

450g (1Lb) Firm ripe tomatoes

1 Medium red onion

18 Black olives

125g (4oz) feta cheese cut into cubes

60Ml (4 tbsp) Olive oil

15Ml (1tbsp) lemon juice

Good pinch of dried oregano

Peel the cucumber and slice thinly. Put in a colander or sieve, sprinkle with a little salt and leave to stand for about 15 mins.

Slice the tomatoes thinly. Skin the onion and slice into thin rings. Rinse the cucumber under cold running water, drain and pat dry with kitchen paper.

Arrange the cucumber, tomatoes, onion in a serving dish. Scatter the olives and cubed cheese over the top.

In a bowl whisk together the oil, lemon juice, oregano and salt and pepper to taste. Spoon the dressing over the salad, cover tightly with cling film and chill for a couple of hours, or overnight. Allow to come to room temperature for 30 mins before serving.

Mexican Re-fried Beans: Serves 4-6; 173-260 Cals per serving

30Ml (2 tbsp) Vegetable oil

1 Medium onion, skinned and finely chopped

1 Garlic clove, skinned and crushed

1 Green chili, seeded and finely chopped

450g (1Lb) Cooked red kidney or pinto beans

Heat the oil in a large frying pan, add the onion and fry gently for about 5 mins until soft and lightly colored. Stir in the garlic and chili and cook for 1-2 mins. Remove from heat

Mash the beans in a bowl with a potato masher. Add to the frying pan with 150Ml (quarter pint) water and stir well to mix.

Return to the pan to the heat and fry for about 5 mins, stirring until beans resemble porridge, adding water if necessary. Take care that the beans do not burn. Serve hot with a sprinkling of cheese.

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