Healthy Vegetarian Recipes

Vegetable Lasagne

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This quick and easy veggie lasagne has been created by celeb chef James Martin to celebrate National Vegetarian Week.

Vegetable Lasagne

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Cook Time 1 hr
Total Time 1 hr
Servings 4

Ingredients
  

  • 6-8 sheets lasagne
  • 2 283g cans creamed mushrooms
  • 2 390g tin ratatouille
  • 50 g mature Cheddar cheese grated
  • 50 g Gruyere cheese grated
  • 50 g Parmesan cheese grated
  • Pinch of fresh nutmeg
  • Salt and freshly ground black pepper
  • 600 ml 1 pint milk
  • 25 g 1oz plain flour
  • 25 g 1oz butter

Instructions
 

  • Preheat oven to 200°C (400°F, gas mark 6).
  • Melt the butter in a saucepan. Stir in the flour and cook for 1-2 mins.
  • Take the pan off the heat and gradually stir in the milk to get a smooth cheese sauce. Return to the heat, continue stirring. Bring to the boil then simmer for 8-10 mins.
  • Add half the grated cheese and heat gently for 1 min, whisking until the cheeses have melted, season with nutmeg, salt and black pepper.
  • Put the creamed mushrooms into a bowl and combine with half the cheese.
  • Put half the cheese and mushrooms sauce in the bottom of an oven proof dish and pour over 1 can of ratatouille. Lay 3-4 pasta sheets over the top then repeat.
  • Pour the remainder of the cheese sauce over the top of the lasagne, sprinkle with the remaining Gruyere and Parmesan.
  • Bake in the oven for 30-40 mins. Allow to stand for 10 mins before serving.
  • Celebrate National Vegetarian Week from 18th-24th May 2009 www.cannedfood.co.uk www.vegsoc.org

Notes

Lasagne is the perfect stress-free dinner. Make it in advance and keep in the fridge until you want to bake it.
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Tikka Masala

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Tikka Masala is a famous Indian dish usually served with chicken, but for a twist on this classic dish it can be adapted for vegetarians by using cheese.

Tikka Masala

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Prep Time 10 mins
Cook Time 50 mins
Total Time 1 hr
Servings 4

Ingredients
  

  • 1 packet Paneer cheese eg. Clawson, boiled for 20 minutes and cut into 2cm cubes
  • 5 tbsp vegetable oil
  • 6 green cardamom pods
  • 1 ” cinnamon shard
  • 1 medium onion made into a paste
  • 3 garlic cloves peeled and made into a paste (Anjum uses a fine microplane grater)
  • 1¼ ”ginger peeled, made into a paste (Anjum uses a fine microplane grater)
  • 3 medium-large tomatoes pureed
  • 1 tsp coriander powder
  • 1 tsp cumin powder
  • 1¼ tsp garam masala
  • Salt to taste
  • ¼-1/2 tsp red chilli powder or to taste
  • 6 tbsp double cream
  • 3 good tbsp butter
  • 15 cashew nuts blended with some water

Instructions
 

  • Blend the onion until smooth.
  • Boil paneer in plenty of water on a low flame for 20 minutes.
  • Heat the oil and 1 tbsp of the butter until hot, add the cardamom and cinnamon stick and follow, 10 seconds later with the onions. Cook on a moderate flame until the excess water has dried off and the onions have turned golden.
  • Add the ginger and garlic pastes and sauté, over a gentle flame, for 1 minute. Add the tomatoes, powdered spices and salt. Cook, over a moderate flame, for 20-25 minutes or until well reduced and you can see oil coming out of the sauce. Turn the heat up and fry this paste for a further 3-4 minutes. Add the paneer, butter and cream and 400ml water. Bring to a boil and simmer for another 5-7 minutes. You may want to add a little more water, depending on how thick you like your sauce. Taste and adjust seasoning and serve.

Notes

Garnish your tikka masala with a swirl of cream and a little fresh coriander.

Beetroot, Pomegranate & Parsnip Soup

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This beautifully coloured soup is delicious served with a chunk of freshly baked bread. It’s vegan, but vegetarians and meat eaters are sure to love it too.

Beetroot, Pomegranate & Parsnip Soup

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

Ingredients
  

  • 1 tbsp light olive oil
  • 75 g 3oz onion, finely chopped
  • 175 g 6oz carrots, diced
  • 150 g 5oz parsnips, thinly sliced
  • ½ tsp ground coriander
  • 800 ml 1⅓ pints light stock
  • 350 g 12oz cooked beetroot (not in vinegar), sliced
  • 4 tsp fresh dill chopped
  • 1 pomegranate
  • To garnish
  • 4 tbsp soya yogurt
  • 2 tbsp walnut pieces optional

Instructions
 

  • Heat the oil in a large saucepan and sweat the onion, carrot and parsnip for 5 mins until it starts to soften. Add the coriander and cook for a further 2 mins.
  • Add the stock and beetroot. Bring to the boil and then simmer for 20 mins, adding 2 tsp of dill for the last 2 or 3 mins.
  • Cut the pomegranate in half and extract the juice using a lemon squeezer. Blend the soup and add the juice to taste (up to 4 tbsp).
  • Garnish with the yoghurt, walnut pieces and remaining 2 tsp chopped dill. Serve with walnut bread or granary or rye rolls (bread is optional and not included in calorie/fat count).

Simon Rimmer’s Vegetable Curry

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This vegetarian curry is great with naan bread, chutney and steamed rice! Try Simon’s recipe when you’re tempted by a weekend takeaway but want something healthier.

Simon Rimmer’s Vegetable Curry

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Prep Time 20 mins
Cook Time 25 mins
Total Time 45 mins
Servings 6

Ingredients
  

  • 500 g 1lb 2oz sweet potato, peeled and cubed
  • 400 g 14oz courgettes, trimmed and cut into 2.5cm (1-inch)
  • Rounds salt and freshly ground black pepper
  • 2 red peppers deseeded and finely sliced good handful of baby spinach
  • Sauce
  • 1 tsp each of cumin coriander,
  • fennel and fenugreek seeds
  • 2 tbsp vegetable oil
  • 2 onions sliced
  • 2 garlic cloves crushed
  • 2 small red birds eye chillies
  • deseeded and finely chopped
  • 400 g can chopped tomatoes
  • 2.5 cm 1-inch piece fresh root
  • ginger peeled and grated
  • 1 tbsp turmeric
  • 2 cardamom pods crushed,
  • pods discarded
  • 250 ml 9fl oz vegetable stock

Instructions
 

  • For the sauce, gently toast the cumin, coriander, fennel and fenugreek seeds for 2 minutes in a dry pan, then grind them using a pestle and mortar.
  • Heat 1 tbsp of the oil in a large pan, add the onions and fry gently for 10 minutes until well coloured. Add the garlic and chilli.
  • Stir in the tomatoes, ginger, turmeric, cardamom seeds and toasted, ground spices.
  • Add the stock, bring to the boil and then reduce the heat, cover and simmer for 25 minutes.
  • Tip the curry sauce into a food processor and blend until very smooth.
  • Boil or steam the sweet potato until tender.
  • Toss the courgettes in the remaining oil, then fry them for a few minutes on each side until lightly browned. Season well.
  • To serve, add all the veggies to the prepared sauce and warm through.
  • The Seasoned Vegetarian by Simon Rimmer is published by Mitchell Beazley, £14.99 www.octopusbooks.co.uk

Notes

Serve with steamed rice, naan bread and any other bits you fancy, such as chutney and raita.

Split Pea and Vegetable Curry

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Instead of an Indian takeaway, why not cook this delicious, slightly hot vegetarian curry? It is easy to cook and will appeal to the whole family. Delicious served with naan bread or boiled rice

Split Pea and Vegetable Curry

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Prep Time 45 mins
Cook Time 30 mins
Total Time 1 hr 15 mins
Servings 6

Ingredients
  

  • 200 g 7oz yellow split peas
  • 2 tbs vegetable oil
  • 1 large onion peeled and sliced
  • 2 cloves garlic peeled and sliced
  • 2 tsp ground coriander
  • 1 tsp ground cumin
  • 1 tsp ground turmeric
  • 1 large red chilli deseeded and chopped
  • 2 carrots peeled and cut into chunks
  • 2 sprigs curry leaves optional
  • Salt and freshly ground black pepper
  • 400 ml can light coconut milk
  • 200 g 7oz paneer (vegetarian cheese), cubed
  • 200 g 7oz sugar-snap peas, trimmed
  • 1 tsp cumin seeds toasted, optional
  • Naan bread toasted to serve

Instructions
 

  • Rinse the split peas in a sieve under the cold tap, then simmer in 900ml (1½ pints) fresh water for 30 mins.
  • Heat the oil in a large flameproof casserole. Add the onion and fry very gently, until softened. Stir in the garlic, spices and chilli and fry about 5 mins until the onion is golden brown.
  • Add the split peas, carrot and curry leaves, if using, season and then simmer for 10 mins. Stir in the coconut milk and paneer, and simmer for 10 more mins.
  • Add the sugar-snap peas and cook for 5 mins, until they’re tender and the liquid has thickened. Sprinkle with cumin seeds, if using, and serve with warm, toasted naan bread.

Notes

Look out for fresh curry leaves in Asda, sold in the fruit and veg area - use, and freeze the remainder. Alternatively, buy dried (we used ones by Bart spices).

Aubergine and Mozzarella Pasta

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Chunky aubergine, tasty pine nuts and melt-in-the-mouth mozzarella turn this pasta dish into a flavoursome feast

Aubergine and Mozzarella Pasta

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Cook Time 15 mins
Total Time 15 mins
Servings 4

Ingredients
  

  • 400 g 14oz penne pasta
  • 1 aubergine sliced or cut into chunks
  • 1 tbsp olive oil
  • 400 g jar tomato onion and garlic pasta sauce
  • 2 x 150g packets mozzarella torn up
  • 55 g 2oz pine nuts, toasted
  • 20 g packet fresh basil torn up

Instructions
 

  • Cook the pasta in boiling salted water for 10-12 mins. Meanwhile, fry the aubergine in the oil until browned and softened.
  • Stir the sauce into the aubergines and heat through, then add the cooked pasta. Stir well, and set aside to cool slightly.
  • Gently stir through the mozzarella, pine nuts and fresh basil, then season and serve.

Notes

If you're not too keen on aubergine, try using mixed peppers or artichokes instead.
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Sweet Potato, Cauliflower and Sugar Snap Curry

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This is very mild but if you like your curries spicier, add one chopped chilli with the curry powder. You can also substitute any of the vegetables for what you have in the fridge.

Sweet Potato, Cauliflower and Sugar Snap Curry

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Cook Time 25 mins
Total Time 25 mins
Servings 4

Ingredients
  

  • 1 tbsp sunflower oil
  • 1 onion thinly sliced
  • 1 tsp curry powder
  • 2 to matoes chopped
  • 1 large sweet potato peeled and cut into large pieces
  • 500 ml hot vegetable stock
  • 350 g cauliflower cut into florets
  • 100 g each sugar snap peas and French beans topped

Instructions
 

  • Gently warm the oil in a saucepan over a low heat. Add the onions and fry them for about 5 mins,until soft. Add the curry powder and stir-fry for 1 min, until you are able to smell the distinctive aroma of the spices.
  • Stir in the tomatoes, sweet potato and stock, and bring to the boil. Simmer, covered, for 5 mins, then add the cauliflower. Cook uncovered for 5 mins, then stir in the sugar snap peas and French beans. Simmer for a further 5 mins until all the vegetables are tender. Serve with steamed rice and naan bread.

Moroccan Mushrooms

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These tasty mushrooms are quick to make and perfect for vegetarians

Moroccan Mushrooms

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Prep Time 5 mins
Cook Time 15 mins
Total Time 20 mins
Servings 4

Ingredients
  

  • 30 ml 2tbsp vegetable oil
  • 1 red onion sliced
  • 450 g 1lb mixed open and closed cup mushrooms
  • 1 400g can chick peas, drained
  • 1 400g can chopped tomatoes
  • 45 ml 3tbsp harissa paste
  • 1 lemon grated zest and juice
  • 45 ml 3tbsp chopped flat parsley
  • couscous to serve

Instructions
 

  • Heat the oil in a large frying pan, add the onion and sauté over a medium heat for 4 mins. Add the mushrooms and sauté for a further 5 mins until the mushrooms are browned.
  • Stir in the chick peas, tomatoes, harissa paste and lemon juice. Bring to the boil, cover and simmer for 8 mins. Remove the lid and season to taste.
  • Mix the lemon zest and parsley together. Serve the mushrooms with couscous and a scattering of the lemon and parsley.

Butternut Squash Tikka Masala

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A classic Indian dish that’s quick to make – you can even swap the squash for marrow or add or use lamb or chicken for a meatier recipe.

Butternut Squash Tikka Masala

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Prep Time 10 mins
Cook Time 15 mins
Total Time 25 mins
Servings 4

Ingredients
  

  • 1 tbsp vegetable oil
  • 1 tsp finely chopped ginger
  • 1 butternut squash chopped into cubes (or swap for marrow if you like)
  • 20 sugarsnap peas stringed and washed
  • 2 spring onions peeled, washed and cut into a 4cm baton
  • 150 ml tikka masala sauce
  • 1 tbsp finely chopped coriander leaves

Instructions
 

  • Heat the oil in pan, add chopped ginger and sauté for 30 secs, then add sugar snaps and spring onion and sauté for 2 mins.
  • Add the diced squash and sauté for 3-4 mins on low heat. Add sauce and simmer for 5 mins or until the squash is cooked.
  • Sprinkle with chopped coriander leaves and serve with warm bread or rice.