Healthy Vegetarian Recipes

 
 

Healthy Vegetarian Recipes

 

It’s National Vegetarian week. What better way but to enjoy some of our yummy vegetarian recipes provided by our Taste for Life cookery Tutors. You can make these meals really quickly and easily at home and they are super healthy.

Cheats Risotto

A simple and savoury rice dish.

Prep time: 10 mins

Cooking time: 30 mins

Serves: 4

Ingredients
  • 1 medium onion, finely chopped
  • 100g closed-cup mushrooms, sliced
  • 100g baby sweetcorn, sliced
  • 75g frozen peas
  • 1 tomato, chopped
  • 150g easy-cook long grain white rice
  • 300ml reduced-salt vegetable or chicken stock
  • 1 tsp curry powder
  • 1 tsp vegetable oil

 

Method
  1. Heat the oil in a saucepan and fry the onion for 2-3 minutes until soft, then add the mushrooms and cook for a further 2 minutes.

 

  1. Stir in the rice, and then add the stock, peas, baby sweetcorn and curry powder. Stir well to stop the rice from sticking to the bottom. Bring to the boil, turn down the heat and simmer for about 15-20 minutes, until the rice is tender, adding more water if necessary. Stir every now and again.

 

  1. Serve the rice in bowls and sprinkle the tomato on top.

 

You could add 100g of frozen mixed vegetables instead of the baby sweetcorn, or some extra chilli flakes for flavour.

Approximate nutritional analysis, per serving
  •  183kcal
  • 5g protein
  • 39g carbohydrate, of which 4g sugars
  • 2g fat, of which 0.3g saturates
  • 3g fibre
  • 05g salt

PASTA WITH MIXED VEGETABLES IN A CREAMY HERB SAUCE

This pasta dish is easy to make, and an enjoyable way to eat more vegetables.

 

 

 

 

 

 

Prep time: 15 mins

Cooking time: 15 mins

Serves: 2

Ingredients
  •  125g dried pasta shapes
  • 5 spring onions, trimmed and chopped
  • 50g sugar snap peas or green beans sliced
  • 100g broccoli broken into small florets
  • ½ pepper, any colour, chopped
  • 40g frozen peas
  • 1 handful cherry tomatoes, halved
  • 100g low fat soft cheese with garlic and herbs
  • ½ lemon zest, finely grated
  • 50ml semi-skimmed milk
  • 1 tsp vegetable oil

 

Method
  1. Cook the pasta in lightly boiling water for 10-12 minutes (or according to the instructions on the packet) until just tender.

 

  1. Meanwhile, heat the oil in a large non-stick frying pan. Add the spring onions, sugar snap peas or green beans, broccoli and pepper and stir fry for 3-4 minutes, until softened. Stir in the peas and tomatoes, and then turn off the heat.

 

  1. Drain the cooked pasta, reserving 1 tablespoon of the cooking water. Return this cooking liquid to the saucepan and add the soft cheese, milk and lemon zest. Heat, stirring with a whisk, until the sauce is hot and smooth. If the sauce is too thick add some more boiling water.

 

  1. Tip the pasta and cooked vegetables into the sauce and stir gently for 1-2 minutes to heat through. You could add finely grated low fat cheese if you wanted.

 

Nutritional analysis, per adult portion (1/2 recipe)
  • 317 kcals
  • 16g protein
  • 8g fat, of which 3g saturates
  • 46g carbohydrate, of which 9g sugars
  • 5g dietary fibre
  • 6g salt

Check out our video to see this recipe being made on one of our Taste for Life cookery courses:

 

 

 

 

 

Courgette and tomato frittata (or omelette)

This is a lovely thick omelette made for four, served cut into wedges. It can be served with wholemeal toast too! You may like to try this recipe with other vegetables such as mushrooms, spring onions or chopped peppers.

Prep time: 10 mins

Cooking time: 12 mins

Serves: 4

Ingredients
  •  1 courgette grated
  • 2 tomatoes, chopped
  • 6 eggs
  • 2 tbsp semi-skimmed milk
  • 2 tsp vegetable oil
  • 1 pinch ground black pepper
  • 4 slices wholemeal bread (optional)

(Don’t forget to wash the fresh vegetables)

Method
  1. Preheat the grill.

 

  1. Heat the vegetable oil in a non-stick frying pan. Add the courgette and tomatoes and cook on the hob for 3-4 minutes on a medium heat, stirring often, until soft. Then spread out across the base of the frying pan. Take care not to cook over a high heat, or else the base could brown too much before the middle of the frittata is cooked.

 

  1. Beat the eggs and milk together and pour into the frying pan. Leave to cook over a medium-low heat for 4-5 minutes to set the base, and then transfer to the grill to cook the top – about 2-3 minutes. Remove from the heat and let the frittata cool for 3-4 minutes. If you use a good non-stick frying pan the frittata will be easy to remove.

 

  1. Slice the frittata into wedges. You could serve this by toasting the wholemeal bread.

 

Approximate nutritional analysis, per serving
  •  222kcal
  • 14g protein
  • 5g carbohydrate, of which 3g sugars
  • 11g fat, of which 3g saturates
  • 5g fibre
  • 7g salt

Thank you to one of our cookery course members who provided us with their pasta dish image, it looks amazing! We love to see what you have all been making. Don’t forget to send in and share your pictures to feature in our blogs:

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