Healthy Vegetarian Recipes

Five Veg Stir-Fry

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Stir-fry carrots, asparagus, broccoli, runner beans and sugar-snap peas together for a tasty and healthy family meal

Five Veg Stir-Fry

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

Ingredients
  

  • 1 tablespoon olive oil
  • 1 medium carrot peeled and cut into thin sticks
  • About 100g 3½oz each asparagus tips, tenderstem broccoli, runner beans, and sugar-snap peas
  • About 4 tbsp balsamic vinaigrette we like the one by Marks & Spencer
  • Handful of chopped fresh parsley
  • Salt and freshly ground black pepper

Instructions
 

  • Heat the oil in a large wok or pan. Add the carrot sticks and stir-fry for a min. Add the asparagus stems, halved lengthways, broccoli, and sliced runner beans. Stir-fry for another min, then add the sugar-snap peas and asparagus tops and fry for a couple of mins.
  • Stir in the vinaigrette, sprinkle with parsley and seasoning, then serve.

Notes

Use whatever veg you have to hand to make a colourful stir-fry.

Vegetarian Moroccan Sharing Platter

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Try our delicious Moroccan vegetarian sharing platter recipes which includes nuts, dip, halloumi morsels and feta parcels – easy to make and tasty too! This platter serves 4 people and should take 1hr and 20 mins to make all four treats. The buttery spinach and feta parcels work wonders with the homemade spiced carrot dip. The halloumi morsels and chilli and honey-glazed nuts work well together too – plenty of flavours from subtle sweet honey to spicy red chilli infused nibbles. This platter makes the perfect starter if you’ve got friends or family around for dinner or is the ideal spread for parties.

Vegetarian Moroccan Sharing Platter

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Prep Time 40 mins
Cook Time 40 mins
Total Time 1 hr 20 mins
Servings 4

Ingredients
  

  • 50 g pistachio nuts
  • 50 g blanched almonds
  • ¼ tsp chilli flakes
  • ¼ tsp ground cumin
  • 1 tbsp honey

For the halloumi morsels

  • 200 g pack halloumi
  • 2 tbsp olive oil
  • ¼ tsp cumin seeds
  • Large pinch of chilli powder

For the spiced carrot dip

  • 3 chopped carrots
  • 1 tsp harissa paste
  • ½ tsp ground cumin
  • Pinch of ground ginger
  • 1 garlic clove
  • 1 tbsp red wine vinegar
  • 4 tbsp extra virgin olive oil

For the spinach and feta parcels

  • 25 g butter
  • 300 g fresh spinach
  • Four 15cm x 40cm sheets of filo pastry
  • 100 g crumbled feta cheese
  • 1 beaten egg

Instructions
 

  • Heat a heavy-based frying pan over a medium heat and toast pistachio nuts and blanched almonds for 3 to 4 mins, until golden.
  • Add chilli flakes and ground cumin and toast for 1 min. Drizzle over 1tbsp honey and heat until bubbling, then cook for 2 mins or until dark gold.
  • Tip the nuts onto greaseproof paper and cool.

For the halloumi morsels

  • Cut the halloumi into bite-size pieces. Heat 1tbsp olive oil in a frying pan and fry the cheese for 2 to 3 mins over a high heat until golden all over.
  • Add 1tbsp olive oil, ¼ tsp cumin seeds and a large pinch of chilli powder and heat through for 1 min. Serve warm.

For the spiced carrot dip

  • Simmer 3 chopped carrots in a small saucepan of water for 10 mins, until really soft. Transfer to a food processor and blend.
  • Add 1tsp harissa paste, ½ tsp ground cumin, pinch of ground ginger, 1 garlic clove, 1tbsp red wine vinegar, 4tbsp extra virgin olive oil and blend again. Season with salt. Serve with pitta bread or crudités.

For the spinach and feta parcels

  • Preheat the oven to 200ºC/400ºF/Gas Mark 6. Melt the butter in a frying pan over a high heat and add the fresh spinach. Cook until wilted, tossing it about so it cooks evenly and all the liquid disappears. Tip the spinach into a bowl and allow to cool.
  • Meanwhile to make eight parcels, cut each sheet of filo pastry (defrosted if frozen) into two strips around 7.5cm (3in) wide.
  • Add the crumbled feta cheese and 1 beaten egg to the cooled spinach and season with black pepper and pinch of nutmeg. Place a spoonful of the spinach at one end of one strip of filo and fold over the corner to make a triangle shape, then fold the triangle down the length of the pastry in the same way. Repeat with the rest of the spinach mixture and the filo pastry strips.
  • Place the parcels on a baking sheet and brush generously with olive oil, then sprinkle with paprika. Bake for 12 to 15 mins until golden. Serve warm.

Notes

Keep an eye on the halloumi while it cooks: it may look like nothing is happening for ages but it can burn in seconds!

Vegetarian Sausage Rolls

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Vegetarian sausage rolls are made with flaky pastry stuffed with cheese, onion, potato and mushrooms for a delicious vegetarian party food treat. These delicious veggie sausage rolls are really easy to make taking just 40 mins in total (plus chilling time) to whip up. You can make a batch of 36 sausage rolls in one go making them ideal for parties or kids packed lunch boxes if you’re feeding a lot in one go. These vegetarian sausage rolls are infused with Cheddar and Parmesan so are packed full of flavour. We’d recommend serving with fresh salad or picnic food as a lunch time snack.

Vegetarian Sausage Rolls

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Prep Time 15 mins
Cook Time 25 mins
Total Time 40 mins
Servings 30

Ingredients
  

  • 325 g plain flour
  • 1/4 tsp bicarbonate of soda
  • 200 g cold butter
  • 1 egg beaten
  • 500 g potato
  • 1 tbsp olive oil
  • 1 large onion finely chopped
  • 300 g mushrooms finely chopped
  • 150 g strong Cheddar grated
  • 50 g Parmesan or vegetarian Italian hard cheese, finely grated
  • 1 tbsp thyme
  • 1-2 tbsp wholegrain mustard
  • Good pinch cayenne pepper
  • 1 tbsp sesame or poppy seeds
  • 1 egg beaten

Instructions
 

  • For the pastry, sift the flour and bicarbonate of soda into a large bowl. Coarsely grate over the cold butter and using a knife, mix into the flour until crumbly. Add the beaten egg and then enough water to form a dough that leaves the bowl clean. Cover with cling film and chill for 30 mins.
  • Microwave the potatoes on a high heat for 10 mins then set aside. Meanwhile, heat the oil in a frying pan and cook the onion for 5 mins. Add the mushroom and cook for a further 5 mins until quite dry.
  • Spoon out the inside of the potato and transfer to a bowl. Mash, season and stir through the mushroom mixture, cheese, thyme, mustard and cayenne pepper.
  • Preheat the oven to 200°C/gas 6. Cut the pastry in half, roll out on a floured surface to form a long rectangle, about 16cmx40cm. Spoon half the filling along the length of the pastry strip. Brush one edge with beaten egg then fold the pastry over and seal carefully. Cut the pastry rolls into about 15-18 pieces and place seal down onto lightly greased baking trays. Repeat with remaining pastry and filling. Brush each with egg and scatter with the seeds and bake for 20-25 mins.

Notes

These cheesy rolls are delicious served with a chunky tomato chutney.
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Vegetarian Sausages and Mash

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Vegetarians don’t have to miss out on the classic bangers and mash with this delicious meat-free version – it takes only 20 minutes to prepare and can be adapted to suit vegans. The breadcrumb coated vegetarian sausages are made with cannellini beans, smoked paprika and onion meaning they’re packed full of flavour. These homemade vegetarian sausages are so much better than shop-bought, plus you know exactly what ingredients are going into them. This recipe serves 4 people, is child-friendly and should take about 40 mins to cook.

Vegetarian Sausages and Mash

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Prep Time 20 mins
Cook Time 40 mins
Total Time 1 hr
Servings 4

Ingredients
  

  • 2 tbsp olive oil
  • 1 onion finely chopped
  • 2 cloves garlic crushed
  • 1 tsp smoked sweet paprika
  • 1 standard can of cannellini beans drained
  • 50 g wholemeal breadcrumbs
  • 100 g vegetarian smoked Applewood cheese *use smoked tofu plus 50g finely chopped hazelnuts for vegan version
  • Salt and pepper
  • 2 large free range eggs beaten (*omit for vegan version)
  • 50 g wholemeal breadcrumbs for coating (*use finely chopped nuts for vegan version)

For the mash

  • 1 kg white potatoes and other seasonal root vegetables peeled and chopped
  • 100 g kale chopped
  • A knob of butter/vegan margarine
  • 2 tsp hot horseradish sauce *use vegan version if preferred

To serve

  • 500 g broad beans
  • 500 g peas

Instructions
 

  • Fry the onions in 1tbsp of oil until soft then add the garlic and smoked sweet paprika. Continue to fry for another 30 seconds.
  • Put the fried onion mixture in a food processor along with the beans, breadcrumbs and cheese, and season with salt and pepper. Whizz until the mixture becomes a paté consistency.
  • Form and roll the mixture into 8 sausages. Dip each one in the beaten egg and then roll in the extra breadcrumbs. Shallow fry the sausages two at a time, turning only when the bottoms have browned first to avoid their falling apart. (*If making the vegan version, coat in the nuts and grill under a moderate heat, turning occasionally.) This should take around 8 minutes.
  • While the sausages are cooking prepare your mash by boiling the vegetables for 20-25 minutes, or until soft. Drain and mash thoroughly. Stir in the butter or vegan margarine and horseradish.
  • Serve the sausage with the mash, peas, broad beans and your favourite onion gravy.

Spanish-Style Ratatouille

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A low cost, quick and simple Spanish ratatouille made with roasted chunky vegetables of aubergine, peppers, potatoes, onions and courgettes

Spanish-Style Ratatouille

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Prep Time 10 mins
Cook Time 1 hr 15 mins
Total Time 1 hr 25 mins
Servings 4

Ingredients
  

  • 2 tbs olive oil
  • 1 medium aubergine sliced into 12 large slices and halved
  • 1 onion peeled, quartered and leaves pulled apart roughly
  • 1 orange or red pepper deseeded and roughly chopped
  • 2 courgettes trimmed and cut into wedges
  • 400 g can chopped tomatoes
  • 3 tsp fresh oregano or 2tsp dried
  • 2 cloves garlic peeled and chopped
  • 6 medium potatoes unpeeled and thickly sliced
  • Salt and freshly ground black pepper

Instructions
 

  • Set the oven to gas mark 6 or 200°C. Put a roasting tin in the oven to heat up. Add the oil and toss the aubergine, onion, pepper and courgettes in the oil, in the hot tin and roast for 10 mins.
  • Meanwhile, put the can of tomatoes, oregano and garlic in small pan, and simmer over a medium heat for 10 minutes, until reduced by about a third.
  • Mix the slices of potato in with the roasting vegetables, and spoon in the tomato sauce. Season well. Cover the tin with foil. Bake for 30 mins, then take off the foil and bake for another 20-25 mins, until the vegetables are tender. Leave for 5 mins before serving.

Notes

This could be cooked on the hob, for about an hour. If the sauce looks as though it’s disappearing, mix some tomato ketchup with a little hot water and stir it into the vegetables.

Vegetable and Polenta Terrine

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Great for dinner-party guests who don’t eat meat, this unusual, delicious vegetarian terrine combines polenta with courgettes, onions, peppers, sunblush tomatoes and sweetcorn

Vegetable and Polenta Terrine

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

Ingredients
  

  • 2 tbsp olive oil
  • 2 courgettes trimmed and sliced
  • 2 red onions peeled and sliced
  • 2 red peppers deseeded and sliced
  • 250 g 8oz polenta
  • Salt and freshly ground black pepper
  • 2 cloves garlic peeled and crushed
  • 60 g 2oz butter
  • 75 g 2½oz Parmesan, grated
  • 198 g can sweetcorn drained
  • 8 sunblush tomatoes in oil drained
  • 8 basil leaves
  • 900 g 2lb loaf tin, lined with baking parchment

Instructions
 

  • Set the oven to gas mark 7 or 220°C. Put the oil, courgette, red onion and pepper into a large roasting tin. Stir to coat in oil, then roast for 20 mins until tender and beginning to char.
  • Put polenta into a pan, add some salt, garlic and 1 litre (1¾ pints) boiling water. Heat and stir for a few minus until thickened and coming away from the sides of pan. Stir in the butter, Parmesan and sweetcorn, and season with pepper.
  • Arrange tomatoes and basil on the base of loaf tin. Spoon over half of the warm polenta mixture and level surface. Arrange half of the roasted vegetables on top. Cover with the rest of the polenta, then arrange the rest of the roasted vegetables on top.
  • Cover with baking parchment and wrap in foil. Cool and chill for 4 hours, or overnight.
  • To serve: Set oven to gas mark 6 or 200°C. Warm in the oven for 25 mins. Turn out and slice.

Notes

Look out for instant polenta (find it in supermarkets). It thickens in just a couple of mins when heated.

Vegetable Lasagne

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This recipe can be doubled up and prepared in advance or frozen in individual portions. If you have trouble getting your children to eat vegetables cut them into smaller dice and most won’t know they are there.

Vegetable Lasagne

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Prep Time 1 hr
Cook Time 25 mins
Total Time 1 hr 25 mins
Servings 8

Ingredients
  

  • 4 onions peeled and finely chopped
  • 4 small courgettes cut into 2.5cm dice
  • 2 small peppers cored and cut into 2.5cm squares
  • 300 g butternut squash peeled and cut into chunks
  • 2 large leeks cut into discs, optional
  • 2 garlic cloves peeled and crushed
  • 450 g pre-cooked lasagne
  • Grated pumpkin seeds
  • 70 g plain flour
  • 2 tbsp olive oil
  • 80 g butter
  • 250 g cheddar cheese
  • 1 tsp mustard
  • 8 tbsp tomato paste
  • Ground salt and pepper to season
  • 2 x 400g canned chopped tomatoes
  • 1.2 lt 1200ml milk
  • 600 ml water or vegetable stock

Instructions
 

  • Preheat the oven 180°C/350°F/gas 4. Grease a deep ovenproof dish, or individual dishes with a little oil.
  • In a frying pan add the onions, courgettes, peppers, butternut squash, leeks and garlic in the remaining oil for a few mins, then add the herbs, tomatoes, tomato puree, seasoning and water or stock. Bubble for 10-15 mins.
  • To make the sauce, place butter, flour, milk and mustard in a small saucepan and whisk continuously over medium heat until the sauce begins to boil and thicken. Turn down the heat to its lowest and let the sauce cook for 2 mins. Add the grated cheese, 1/4 of the white sauce, and 1/3 third of the vegetable mixture. Sprinkle in 1/3 of the remaining cheese and follow this with a single layer of lasagne sheets. Repeat this process, ending up with a final layer of sauce and a good sprinkling of cheese and the pumpkin seeds for added crunch.
  • Cook in the oven for 25-30 mins or until golden and bubbling.

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

Check you've got

  • 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.