Healthy Recipes

Bean and Pea Rice Stir-Fry

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Fresh fiesty flavour from the Woman’s Weekly kitchen – try this quick and easy vegetarian stir-fry!

Bean and Pea Rice Stir-Fry

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Prep Time 20 mins
Cook Time 25 mins
Total Time 45 mins
Servings 4

Ingredients
  

  • 200 g 7oz wholegrain or plain basmati rice
  • 125 g 4oz each frozen edamame (soya) beans and peas
  • 1 tablespoon grated fresh root ginger
  • ½ - 1 red chilli deseeded and finely sliced
  • 1 clove garlic peeled and finely chopped
  • 3 spring onions trimmed and chopped
  • 3 tablespoons sesame oil
  • Juice of 1 lime
  • 8 baby plum tomatoes quartered
  • 1 tablespoon each pumpkin sunflower and sesame seeds, toasted
  • About 60g 2oz fresh rocket leaves, or baby spinach leaves
  • 3 tablespoons soy sauce

Instructions
 

  • Stir the rice into a large pan of boiling water, bring back to the boil, then cook for 15-20 minutes, until almost tender. Stir in the beans and peas and leave for a couple of minutes, then drain well.
  • Fry the ginger, chilli, garlic and spring onion in a wok with the sesame oil for 2 minutes. Add the drained rice with the beans and peas, and then the lime juice, tomatoes and toasted seeds.
  • Stir in the rocket or spinach leaves, adding the soy sauce.

Notes

Use frozen broad beans or any canned beans as an alternative to edamame.

Smokey Veggie Chilli Tacos

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Triple tested: Lose the ‘carne’ from your chilli by using Quorn instead of beef mince and save pounds and cals! We guarantee you’ll love it. Brought to you by Essentials magazine

Smokey Veggie Chilli Tacos

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Prep Time 10 mins
Cook Time 30 mins
Total Time 40 mins
Servings 4

Ingredients
  

  • 350 g pack Quorn mince
  • 150 ml soured cream to serve
  • 100 g Cheddar grated, to serve

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  • 2 tbsp olive oil
  • 2 red onions chopped
  • 1 red chilli finely chopped
  • 2 cloves garlic
  • 1/2 tsp smoked paprika
  • 2 x400g tins chopped tomatoes
  • 1 tsp dark brown sugar
  • 125 ml red wine
  • 420 g can mixed beans rinsed and drained
  • 350 g chopped frozen vegetables
  • 135 g pack taco shells

Instructions
 

  • Heat the oil in a large pan, on a medium heat, and fry the onion, chilli and garlic for about 10 mins until softened.
  • Add the Quorn, paprika, tomatoes, sugar and wine, season and simmer for 10-15 mins. Add the beans and vegetables and cook for a further 5 mins.
  • Season to taste, then spoon into the taco shells and serve with the soured cream and grated Cheddar cheese.

Notes

Use any leftover chilli to make a veggie lasagne - layer up with lasagne sheets and cheese sauce. Bake for 30 mins until cooked through.

Bogeyman Soup

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A gorgeous green healthy soup that’s full of nutritious vegetables, which the kids might not usually like to eat – just don’t tell them what’s in it!

Bogeyman Soup

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Prep Time 15 mins
Cook Time 25 mins
Total Time 40 mins
Servings 4

Ingredients
  

  • 2 leeks washed and sliced
  • 250 g broccoli broken into florets
  • 250 g potatoes peeled and chopped
  • 600 ml 1 pint vegetable or chicken stock
  • 100 g spinach washed
  • 300 ml ½ pint semi-skimmed milk
  • Ground black pepper

Instructions
 

  • Put the leeks, broccoli and potatoes into a large saucepan and add the stock.
  • Heat until just boiling, then turn the heat down. Cook over a lowheat with the lid on for 15-20 mins or until the potatoes are tender.
  • Add the spinach and cook gently for another 2-3 mins, until the leaves wilt down.
  • Blend the soup to a puree using a hand-held stick blender, ortransfer it to a food processor or blender and whizz until smooth. Add the milk and reheat gently, seasoning with ground black pepper. Serve.

Notes

Top tip: You can use vegetable or chicken stock cubes, or concentrated stock from a jar, following the instructions to make up the correct strength for 600ml (1 pint) of water. Cover, cool and refrigerate the soup, using it within 3 days of making and re-heat thoroughly before serving.

Squash and Pepper Risotto

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Just five ingredients are all it takes to make this tasty dish – perfect for lunch or supper and suitable for vegetarians, too

Squash and Pepper Risotto

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Prep Time 10 mins
Cook Time 35 mins
Total Time 45 mins
Servings 4

Ingredients
  

  • 1 onion peeled and thinly sliced
  • 250 g 8oz risotto rice
  • 1 medium butternut squash peeled, deseeded and cut into small chunks
  • 900g/2lb prepared squash
  • 1 red pepper deseeded and cut into strips
  • 45 g 1½oz Parmesan cheese, grated
  • This is tasty with garlic white wine, frozen peas and some fresh herbs added.Sue McMahon

Instructions
 

  • Heat a large pan containing 1tbsp olive oil and the onion, and cook for 5 mins until the onion softens. Add the rice, stir well for a minute, then add 600ml (1 pint) hot water and the chunks of butternut squash.
  • Cook, stirring occasionally, over a medium heat, until liquid is almost absorbed, about 10 mins. Add another 300ml (½ pint) hot water and the red pepper strips, and cook for about 15 mins until the squash is tender. Add more hot water if needed. Leave the risotto to rest for a few mins.
  • Stir in half the cheese, season well, then serve with the rest of the Parmesan and drizzle with extra olive oil, and sprinkle with freshly ground black pepper.

Notes

This is tasty with garlic, white wine, frozen peas and some fresh herbs added.

Roasted Peppers with Spiced Beans and Goat’s Cheese

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This is a great twist on the usual stuffed peppers recipe with spicy beans and tangy goat’s cheese in this hearty vegetarian dish.

Roasted Peppers with Spiced Beans and Goat's Cheese

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Prep Time 25 mins
Cook Time 1 hr
Total Time 1 hr 25 mins
Servings 4

Ingredients
  

  • 2 large red peppers
  • 3 tablespoons 45 ml extra virgin olive oil
  • 1 onion chopped
  • 1 garlic clove crushed
  • 85 g canned button mushrooms
  • ½ small butternut squash peeled and diced
  • 200 g can curry sauce
  • 1 x 400 g can red kidney beans drained
  • A little low-sodium salt and freshly ground black pepper
  • 125 g 4 oz Goat’s cheese, roughly sliced
  • 2 tablespoons 30 ml chopped fresh coriander

Instructions
 

  • Heat the oven to 190 C/ 375 F/ Gas mark 5.
  • Cut the peppers in half lengthways, keeping the stalk attached, and remove the seeds. Brush the outsides with a little of the extra virgin olive oil then place them, skin-side down, in a roasting tin, packing quite tightly so they don’t roll over.
  • Heat 2 tablespoons of the oil in a large pan and add the onions and garlic. Cook over a moderate heat for 3 minutes until the onions have softened.
  • Add the mushrooms and squash and continue cooking for a further 5 minutes.
  • Add the curry sauce and red kidney beans. Bring to the boil, then reduce the heat and simmer for 10 – 15 minutes until the vegetables are tender. Season with the low-sodium salt and pepper. Stir in the Goat’s cheese and fresh coriander
  • Spoon the bean mixture into the pepper halves. Drizzle over the remaining olive oil. Cover the roasting tin tightly with foil and bake for 1 hour until the peppers are tender.

Notes

If your kids aren't fans of spicy foods, tone down the curry sauce by using a little mixed with chopped tomatoes

Nut Roast

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Nut roast is a classic vegetarian Christmas recipe that’s become a tradition in itself. This easy recipe is full of flavour and texture, and it works really well with the rest of the traditional Christmas trimmings so it’s part of the full-on Christmas dinner that everyone will be looking forward to. It’s delicious cold the next day, so make sure there’s enough for nut roast sandwiches!

Nut Roast

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Prep Time 20 mins
Cook Time 30 mins
Total Time 50 mins
Servings 1

Ingredients
  

  • 1 medium onion
  • 1 oz butter
  • 8 oz mixed nuts such as peanuts, cashews, walnuts, etc
  • 4 oz wholemeal bread
  • ½ pint vegetable stock
  • 2 tsp yeast extract
  • 1 tsp mixed herbs

Instructions
 

  • Chop the onions finely and cook them in the butter until transparent.
  • Blend the nuts and bread together in a liquidiser until you get them to a fine consistency. Pulse the liquidiser if the mixture looks like it is forming clumps.
  • Heat the stock and yeast extract to boiling point, then combine all the ingredients together and mix well. The mixture should be fairly loose.
  • Turn into a greased shallow baking dish and make the surface as level as possible. Then sprinkle with a few breadcrumbs.
  • Bake in the oven at 180C, gas 5 for 30 minutes until golden brown.

Vegetable Beany Bake

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This cheap, quick and easy vegetable bake is a hearty vegetarian dish that’s sure to be a hit with the whole family. Plus it’s packed full of goodness!

Vegetable Beany Bake

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Prep Time 10 mins
Cook Time 10 mins
Total Time 20 mins
Servings 2

Ingredients
  

  • 400 g can of Vegetable soup
  • ½ x 410g can of Lentils drained
  • 820 g can of potatoes drained
  • 420 g can of cut green beans drained
  • 300 g can of broad beans drained
  • Large bunch fresh parsley finely chopped
  • 2 tbsp semi-skimmed milk
  • Large handful breadcrumbs

Instructions
 

  • Place the cut green beans, broad beans and soup into a flat ovenproof dish and mix together.
  • Mash the potatoes in a large bowl using the milk to soften and add the chopped parsley.
  • Spread the mashed potato over the top of the mixture in the dish.
  • Sprinkle some fresh breadcrumbs over the top of the potato and then place in a pre-heated oven for 10 minutes at 240°C/475°F/Gas Mark 9. Serve when ready.

Notes

Try adding some grated cheddar cheese to the top of the bake for an extra treat

Vegetarian Burrito

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These easy vegetarian burritos are simply made by wrapping a soft flour tortilla around a spicy filling, this burrito recipe is Mexican classic. Easy to make, they are perfect for informal suppers – just supply the hot filling and warmed tortillas and everyone can make their own. If you prefer a meaty filling add some cooked shredded chicken or strips of fried steak to the rice mixture. Serve with a crisp side salad, sliced jalopeno peppers, salsa and soured cream. This recipe serves 4 people and takes 40 mins to make in total.

Vegetarian Burrito

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Prep Time 15 mins
Cook Time 25 mins
Total Time 40 mins
Servings 4

Ingredients
  

  • 2 tsp sunflower oil
  • 1 onion peeled and finely chopped
  • 1 garlic clove peeled and crushed
  • 200 g easy-cook long-grain rice
  • 1 tbsp mild chilli powder
  • 300 ml vegetable stock
  • 4 tbsp tomato puree
  • 210 g can red kidney beans drained and rinsed
  • Salt and freshly ground black pepper
  • 8 small wheat flour tortillas warmed
  • ½ Little Gem lettuce shredded
  • Fresh chopped basil to garnish

Instructions
 

  • Heat the oil in a frying pan and fry the onion and garlic for 5 mins. Stir in the rice and chilli powder and fry for 1 min then add the stock and tomato puree. Simmer for 15-20 mins, stirring occasionally, until the rice is tender and all the liquid has been absorbed. Stir in the kidney beans and heat through gently.
  • Season the rice mixture with salt and freshly ground black pepper. Divide between the warmed tortillas. Scatter over the shredded lettuce and roll up each tortilla to enclose the filling. Serve immediately garnished with basil.

Notes

For a more authentic taste replace the kidney beans with 200g refried beans.
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Vegetarian Chilli

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We love a big bowl of chilli in the colder months when comfort food is needed and this vegetarian chilli recipe is one of the best we have tried. Thanks to the Quorn mince, this vegetarian recipe is far lower in fat than a typical beef chilli, is suitable for vegetarians and can be ready in just over half an hour. Soft sweet peppers, a kick from chilli and a splash of sour vinegar makes this perfectly balanced, giving it a full well-rounded flavour. This recipe serves 4 people and will take approximately 35 mins to prepare and cook.

Vegetarian Chilli

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Prep Time 10 mins
Cook Time 25 mins
Total Time 35 mins
Servings 4

Ingredients
  

  • 1 tbsp vegetable oil
  • 1 onion peeled and chopped
  • 200 g butternut squash peeled, deseeded and chopped
  • 300 g Quorn mince
  • 2 tsp mild chilli powder
  • 2 garlic cloves crushed
  • ½ each green red and yellow pepper, deseeded and chopped
  • 400 ml vegetable stock
  • 400 g can chopped tomatoes
  • 1 tbsp malt vinegar
  • 1 tsp sugar
  • 200 g long-grain rice
  • 400 g can cannellini beans drained and rinsed

Instructions
 

  • Heat the oil in a large frying pan and fry the onion and butternut squash for a few minutes, to soften.
  • Add the Quorn mince, chilli powder and garlic and cook for a few minutes.
  • Stir in the peppers, stock, tomatoes, vinegar and sugar. Simmer for 15 minutes.
  • Meanwhile, put the rice in a pan with 500ml salted water. Cover, bring to the boil and simmer for 10 minutes, until the rice is tender and the liquid is absorbed.
  • Stir the cannellini beans into the vegetable chilli and warm through.
  • Serve the chilli with the rice.

Notes

Cool and put in a sealable container, freeze for up to 3 months. Heat through thoroughly from frozen.
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