Healthy Recipes

Vegetarian shepherd’s pie with spiced lentils

Vegetarian shepherd’s pie with spiced lentils

Vegetarian shepherd’s pie with spiced lentils

This vegetarian recipe for spiced lentil shepherd's pie is a great vegan version of a classic. It's ready in 1 hour and is enough to feed the whole family
Total Time 1 hr
Servings 6
Calories 325 kcal

Ingredients
  

  • coconut oil  for frying
  • 1 onion diced
  • 2 carrots peeled and diced
  • 1 stalk celery diced
  • 2 cloves garlic crushed
  • 1 tsp chilli flakes plus 2 pinches
  • 1 tsp ground cumin
  • 1 tbsp garam masala plus 1 pinch
  • 1 tbsp tomato purée
  • 200 g green lentils 
  • 1 bay leaf
  • 600 ml vegetable stock 
  • a bunch coriander chopped
  • 4 parsnips peeled and quartered lengthways
  • 4 (about 600g) floury potatoes peeled and chopped

Instructions
 

  • Heat 2 tsp coconut oil in a large pan and fry the onion, carrots and celery with a pinch of salt for 5 minutes, until tender. Add the garlic, chilli, cumin and garam masala, and fry for another 2 minutes.
  • Stir in the tomato purée, green lentils, bay leaf and lots of seasoning. Add the stock, bring to a simmer and cover with a lid. Cook for 15-20 minutes, until the lentils are tender but not mushy. Add a splash of water if the lentils are sticking. Stir in the coriander, and a pinch more chilli flakes if you like.
  • Heat the oven to 180C/fan 160C/gas 4. Trim and discard the woody middles from the parsnips and roughly chop the rest. Cook the potatoes and parsnips in boiling salted water for 10-15 minutes, until both are tender when pierced with a knife. Drain, leave to steam dry for a minute, then mash well.
  • Add a pinch of garam masala, a pinch of chilli flakes and 1 tsp coconut oil, mix well, then season. Put the lentils into an ovenproof baking dish, cover with the mash, smoothing over with a fork. Bake for 25-30 minutes until bubbling and the top is lightly golden. Scatter over more coriander to serve, if you like.
Energy balls

Energy balls

Energy balls

We’re seeing these little balls of energy everywhere, they are great to have before exercise, or when you feel as if you are flagging, as the simple sugars in the fruits will give you instant energy, and the nuts, nut butters or oats will give you a slow release of energy. We’ve made three flavours but you can create your own using the same idea. Chill until needed. They will keep for 5 days.
Total Time 15 mins
Servings 12 of each
Calories 86 kcal

Ingredients
  

PEANUT BUTTER AND DATE BITES

  • 5 tbsp crunchy peanut butter
  • 6 tbsp porridge oats
  • 2 tbsp dates finely chopped
  • 1 tsp chia seeds

COCONUT AND APRICOT BITES

  • 1 1/2 tbsp coconut butter
  • 3 tbsp apricots finely chopped 
  • 2 tbsp desiccated coconut plus more for rolling 
  • 3 tbsp porridge oats

PISTACHIO AND GOJI BERRY BITES

  • 3 tbsp pistachio kernels  chopped
  • 3 tbsp goji berries roughly chopped
  • 2 tbsp sunflower seeds 
  • 2 tbsp maple syrup
  • 3 tbsp milled flaxseed 

Instructions
 

  • Put all the ingredients for whichever bite you are making in a small blender and pulse until well combined. Take out tsps of the mix, and roll into balls. Dust in desiccated coconut (if using), or sesame seeds if you like, before chilling.
Mushroom stroganoff

Mushroom stroganoff

Mushroom stroganoff

Swap beef for porcini and flat mushrooms to create a rich vegetarian version that doesn't compromise on flavour.
*This recipe is gluten-free according to industry standards
Total Time 40 mins
Servings 4
Calories 288 kcal

Ingredients
  

  • 200 g basmati rice
  • 15 g dried porcini mushrooms
  • 1 tbsp vegetable oil 
  • 6 flat mushrooms sliced
  • 1 onion thinly sliced
  • 2 cloves garlic  crushed
  • 1 tbsp sweet smoked paprika
  • 1 tbsp tomato purée
  • 200 ml half-fat soured cream 
  • a handful of leaves flat-leaf parsley chopped

Instructions
 

  • Tip the rice into a small lidded pan with 400ml of water and a pinch of salt. Bring to the boil, turn down to a very gentle simmer, put on a lid and cook gently for 10 minutes. Remove from the heat and leave to steam for another 10 minutes before fluffing up with a fork.
  • Meanwhile, put the porcini mushrooms into a small bowl and pour over 150ml of just-boiled water. Heat the oil in a large non- stick frying pan and fry the flat mushrooms and onion for 10 minutes until all of the water has evaporated and everything is beginning to caramelise.
  • Add the garlic, paprika and tomato purée, and cook for 1 minute. Meanwhile, drain the porcini, keeping the liquid, and roughly chop. Add to the pan, along with the soaking liquid, turn down the heat to low and cook gently for 10 minutes, adding a splash of water if it’s a little thick. Stir through the soured cream and season.
  • Spoon the rice onto plates, spoon the stroganoff over the top, and scatter with parsley.

Moroccan veggie soup

Moroccan veggie soup

This colourful soup is packed with nutritious veggies, pulses and spices for a vegan winter warmer with less than 250 calories.
*This recipe is gluten-free according to industry standards
Total Time 45 mins
Servings 4
Calories 212 kcal

Ingredients
  

  • 2 tsp vegetable oil 
  • 1 onion finely chopped
  • 3 sticks celery finely chopped
  • 3 cloves garlic finely chopped
  • 2 preserved lemons  flesh discarded and rind finely chopped
  • 2 red chillis deseeded and finely chopped
  • 1 tbsp tomato purée
  • 2 tsp ground cumin
  • 1 tsp ground turmeric
  • 1/2 tsp ground cinnamon
  • 400 g tin chopped tomatoes
  • 1 large (350g) potato cut into 2cm chunks
  • 400 g tin chickpeas drained and rinsed
  • 80 g spinach 
  • a bunch flat-leaf parsley roughly chopped
  • 1 lemon ½ juiced, and ½ wedged to serve

Instructions
 

  • Heat the vegetable oil in a large pan and add the onion, celery and a pinch of salt. Put on a lid and cook gently for 10 minutes, stirring regularly. Add the garlic, preserved lemons and red chillies, and cook for 2 minutes. Add the tomato purée and spices, and cook for a further 2 minutes before adding the chopped tomatoes, potato, chickpeas and 1.25 litres of boiling water.
  • Bring to the boil, then turn down and simmer for 30 minutes until the potatoes are tender. Tip in the spinach, flat-leaf parsley and a little seasoning, and stir for 1 minute until wilted. Add the lemon juice, then spoon into bowls with lemon wedges for squeezing.
Red lentil dahl soup with broccoli tarka

Red lentil dahl soup with broccoli tarka

Red lentil dahl soup with broccoli tarka

Check out our vegan red lentil dahl soup. This easy recipe is the perfect midweek winter warmer to feed the whole family, plus it's low in calories. Garlic and ginger pastes are available from large supermarkets, and are a great cheat when preparing Asian recipes
Total Time 50 mins
Servings 4

Ingredients
  

  • 2 tbsp vegetable oil
  • 1 onion finely diced
  • 1 tsp garlic paste
  • 1 tsp ginger paste
  • 1 red chilli seeded and finely chopped
  • 1 tsp ground turmeric
  • 200 g red split lentils
  • 1.5 litres vegetable stock
  • 1 tsp garam masala
  • 1/2 lemon juiced

TARKA

  • 150 g long-stemmed broccoli  cut into large pieces
  • 1 tbsp vegetable oil
  • 1 tsp mustard seeds
  • 1 tsp cumin seeds 
  • 1 tsp coriander seeds
  • 1 tsp dried red chilli flakes

Instructions
 

  • Heat the vegetable oil in a pan and add the onion and a pinch of salt. Fry for 5 minutes until the onion is soft. Add the garlic and ginger paste, and red chilli, and fry 1 minute before adding the turmeric. Stir in the lentils. Pour in the stock and simmer for 20 minutes until the lentils start to break down. Stir through the garam masala and lemon juice.
  • To make the tarka, heat a wok or frying pan and add the broccoli with 100ml of water. Cook on a high heat until the water has evaporated. Add the vegetable oil and then the mustard seeds, cumin, coriander and chilli. Fry for 4-5 minutes until the broccoli is charred but still has a crunch.
  • Divide the soup between 4 bowls and top with the broccoli.

Spanish tortilla with paprika ketchup

Spanish tortilla with paprika ketchup

What could be more satisfying than homemade tortilla? Ours comes with homemade paprika ketchup, made using fresh vine tomatoes, pimentón, garlic granules and red wine vinegar
Total Time 1 hr 30 mins
Calories 209 kcal

Ingredients
  

  • 450 g waxy potatoes peeled
  • 3 tbsp olive oil
  • 1 onion finely sliced
  • 6 large eggs

PAPRIKA KETCHUP

  • 600 g large ripe vine tomatoes roughly chopped
  • 60 g tomato purée
  • 2 tbsp hot smoked paprika (pimentón) * (see cook's notes, below)
  • 1 tsp garlic granules
  • 1/4 tsp celery salt 
  • 1/4 tsp fine sea salt
  • 4 tbsp red wine vinegar
  • 50 g soft light brown sugar

Instructions
 

  • To make the ketchup, put the tomatoes, tomato purée, paprika, garlic, celery salt and salt in a pan with a grinding of black pepper, and mix well. Cook, covered, for 15 minutes, then uncovered for 15-20 minutes more, stirring frequently until reduced to a thick sauce. Remove from the heat and blend with a stick blender until smooth. Strain through a sieve into another pan, and stir in the vinegar and sugar. Cook over a low heat for 15-20 minutes or until it forms a smooth, shiny ketchup consistency. Spoon into a sterilised jar or bottle and, once cool, keep in the fridge for up to four weeks.
  • Cut the potatoes into thin slices, put into a pan of cold water with a large pinch of salt, bring to a gentle simmer, then remove from the heat and leave for 5 minutes. Drain well and leave to steam-dry in the colander for a few minutes.
  • Meanwhile, heat 2 tbsp olive oil in a 20cm non-stick frying pan and fry the onion gently for 8-10 minutes, or until soft but not golden. Whisk the eggs with some seasoning in a bowl.
  • Tip the potatoes into the beaten eggs and mix carefully to avoid breaking up the slices. Pour the mixture over the onions in the pan, and leave the base to set over a medium-low heat for 10-15 minutes. When the sides are set, flip the tortilla onto a plate. Add the remaining 1 tbsp oil to the pan, slide the tortilla back in and cook for 5 minutes until set and cooked through. Serve warm or chilled in slices, with a spoon of the paprika ketchup for dunking in.

* Cook's notes

  • Smoked paprika is known as pimentón in Spain, and is widely used in Spanish cooking. This vivid red spice is very different to Hungarian paprika in both look and flavour. To make pimentón, red peppers are dried over wood smoke and then ground to give a smoky, earthy spice. It comes either picante (hot and spicy) or dulce (mellow and sweet). The finest Spanish pimentón has DOP status – check the packaging when buying.
Healthy Gazpacho Sauce Spaghetti

Gazpacho sauce spaghetti

Gazpacho sauce spaghetti

eady in just 15 minutes this simple pasta recipe is tossed in a smooth yet fiery gazpacho sauce
Total Time 15 mins
Servings 2
Calories 361 kcal

Ingredients
  

  • 160 g spaghetti
  • 250 g cherry tomatoes
  • 1 green pepper  chopped
  • 1/2 clove garlic
  • 1/2 red onion roughly chopped
  • 1 tbsp sherry vinegar
  • a good dash Tabasco
  • a small bunch basil

Instructions
 

  • Cook the pasta following pack instructions until al dente.
  • Meanwhile, put the tomatoes, pepper, garlic and onion into a blender and whizz until completely smooth. Season, then stir in the sherry vinegar and Tabasco.
  • Once the pasta is cooked, drain well and toss with the sauce. Tear in lots of basil and serve.
Hearty greens and meatball soup

Hearty greens and meatball soup

Hearty greens and meatball soup

Lunch or dinner, this seriously beefed-up soup recipe is bound to keep hunger at bay. Making your own meatballs is so worth the effort
Total Time 40 mins
Servings 4
Calories 389 kcal

Ingredients
  

  • 3 tbsp olive oil 
  • 2 onions finely chopped
  • 1 clove garlic crushed
  • 1 - 2 red chillies  finely chopped
  • 1 litre chicken stock 
  • 200 g kale or spring greens roughly chopped
  • 3 tbsp orzo
  • 50 g parmesan grated

MEATBALLS

  • 1 slice crustless white bread, drizzled with 2 tbsp milk
  • 250 g pork mince
  • 1 egg yolk
  • 2 tbsp flat-leaf parsley chopped
  • 1/2 clove garlic crushed
  • 2 tbsp parmesan finely grated

Instructions
 

  • To make the meatballs, break up the soaked bread into a mixing bowl, then add the remaining meatball ingredients with ½ tsp of salt and mix until well combined. Roll into 24 marble-sized balls and fry the meatballs all over in a large non-stick pan with 1 tbsp of olive oil until browned and cooked through. Scoop out onto a plate.
  • Heat 2 tbsp of olive oil in the same pan. Fry the onion, with a good pinch of salt, for 5-10 minutes or until golden brown and caramelised. Stir in the garlic and chilli, and cook for 2 minutes. Add the stock, kale, orzo and meatballs, and simmer for 15-20 minutes or until the orzo and greens are cooked. Sprinkle over the parmesan to serve.

Supergreen smoothie

Supergreen smoothie

Drink this healthy green smoothie in the morning for a quick, nutrient-packed pick-me-up. Cucumber, spinach, lime and kiwi are a great combination and the avocado adds a lovely texture.
Total Time 10 mins
Servings 1
Calories 139 kcal

Ingredients
  

  • 1/4 cucumber peeled and chunked
  • a handful young spinach leaves
  • 1/4 avocado  peeled and chunked
  • 1 lime juiced
  • 1 large kiwi fruit juiced

Instructions
 

  • Put the cucumber, spinach, avocado and fruit juices into a smoothie maker or blender and whizz until smooth. Dilute with a splash of water if you like.