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Thai-style broccoli fried rice

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Thai-style broccoli fried rice

Packed with protein and low in calories, this speedy broccoli rice dish is full of exciting texture and flavour, with punchy chilli, zingy lime, crunchy veg and peanuts
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Total Time 25 mins
Servings 2
Calories 415 kcal

Ingredients
  

  • a large head broccoli stalk chopped and cut into florets
  • 2 long shallots chopped
  • 3 cloves garlic shallots
  • a thumb-sized piece ginger chopped
  • 1 stick lemongrass thinly sliced
  • 2 tsp toasted sesame oil
  • 1 red chilli finely sliced
  • 1 red pepper finely sliced
  • a handful mangetout halved
  • 2 tbsp soy sauce
  • 2 tbsp tamarind paste
  • 1 tsp caster sugar
  • 1 lime quartered to serve
  • 2 eggs fried (we used Clarence Court Burford Browns)
  • a handful roasted peanuts chopped

Instructions
 

  • Put the chopped broccoli stalk into a food processor and pulse until it is finely chopped like grains of rice. Tip out into a bowl and then repeat with the broccoli florets.
  • Put the shallots, garlic, ginger and lemongrass in the food processor and pulse until finely chopped.
  • Heat the sesame oil in a non-stick frying pan and fry the shallot mixture until lightly golden. Tip in the broccoli rice with 2 tbsp of water, ¾ of the chilli and all of the pepper, and fry for 5 minutes until the broccoli is cooked through and beginning to caramelise. Add in the carrot and mangetout.
  • Mix together the soy, tamarind, sugar and the juice of two of the lime quarters, then tip this into the pan with a little seasoning. Cook for 5 minutes until the sauce is coating everything. Divide between two plates and top with the fried eggs, chopped peanuts, remaining chilli and the extra lime wedges for squeezing over.

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).

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).

Vegetarian Haggis

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If you want to celebrate Burns night but can’t eat meat, then try this tasty vegetarian haggis with your neeps and tatties. Ready in just 1hr and 35 mins this delicious haggis is perfect for sharing with friends and family. This vegetarian haggis is made with lentils, mushrooms, carrots and plenty more veggies. It’s really simple to make and is perfect smothered in gravy. Cook your haggis in a 1lb loaf tin and bake for 30 mins.

Vegetarian Haggis

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Prep Time 20 mins
Cook Time 1 hr 15 mins
Total Time 1 hr 35 mins
Servings 1

Ingredients
  

  • 100 g 4oz onion, peeled and finely chopped
  • 1 tbsp 15ml sunflower oil
  • 50 g 2oz carrots, very finely chopped
  • 35 g 1½ oz mushrooms, finely chopped
  • 50 g 2oz red lentils
  • 600 ml 1pt vegetable stock
  • 25 g 1oz mashed, tinned red kidney beans
  • 35 g 1½ oz ground peanuts
  • 25 g 1oz ground hazelnuts
  • 2 tbsp 30ml shoyu or soy sauce
  • 1 tbsp 15ml lemon juice
  • 1½ tsp dried thyme
  • 1 tsp dried rosemary
  • Generous pinch cayenne pepper
  • ½ tsp mixed spice
  • 200 g 8oz fine oatmeal
  • Freshly ground black pepper

Instructions
 

  • Pre-heat the oven to 190°C (375°F, gas mark 5).
  • Sauté the onion in the oil for 5 mins, then add the carrot and mushrooms and cook for a further 5 mins.
  • Now add the lentils and three quarters of the stock.
  • Blend the mashed red kidney beans in the remaining stock, add these to the pan with the nuts, shoyu, lemon juice and seasonings. Cook everything, well mixed together, for a further 10-15 mins.
  • Then add the oatmeal, reduce the heat and simmer gently for 15-20 mins, adding a little extra liquid if necessary.
  • Turn the mixture into a lightly oiled 1lb loaf tin and bake for 30 mins.
  • Serve with mashed neeps and tatties.

Notes

If you don't have any red lentils in the cupboard you could always use green instead.

Vegetarian Bolognese

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This classic Bolognese has been given a vegetarian-friendly twist. Our vegetarian Bolognese is so simple to make taking only 30 mins to total to prepare and cook. This recipe serves 4 people making it perfect as a mid-week family meal. Vegetarians don’t need to miss out on this classic Italian dish. The vegetarian Worcestershire sauce (the original version has fish in it) will give it a welcome kick. If you’re not a fan of spaghetti swap for other shapes instead like penne or bows. Serve with vegetarian-friendly Parmesan cheese before tucking in.

Vegetarian Bolognese

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Cook Time 15 mins
Total Time 15 mins
Servings 4

Ingredients
  

  • 400 g 14oz mixed chopped vegetables (onion, courgettes, carrots and peppers all work well)
  • 300 g 11oz pack Quorn mince
  • 1 tin chopped tomatoes
  • 1 tbsp vegetarian Worcestershire sauce
  • 3 tbsp tomato purée
  • 400 g 14 oz pasta

Instructions
 

  • Gently fry the vegetables in 1tbsp oil for 5 mins, until soft. Add the Quorn mince and cook for another couple of minutes.
  • Stir in the tomatoes, vegetarian Worcestershire sauce, tomato purée and 200ml (7fl oz) water. Season, bring to the boil and simmer for 20 mins.
  • Cook the pasta according the pack's instructions and drain. Pour the Bolognese sauce on top. Sprinkle with Parmesan shavings to serve.

Notes

Wholemeal pasta gives you more fibre and nutrients than pasta that uses refined flour.

Sausage and White Bean Casserole

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Sausage and White Bean Casserole

Sausage and White Bean Casserole

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

Ingredients
  

  • 1 tablespoon plus 1 teaspoon olive oil
  • 1 pound Italian sausage links
  • 2 carrots cut into 1/2-inch pieces
  • 2 cloves garlic chopped
  • 2 bunches Swiss chard leaves cut into 2-inch strips (about 12 cups)
  • 2 15.5- ounce cans cannellini beans rinsed
  • kosher salt and black pepper
  • 2 tablespoons bread crumbs

Instructions
 

  • Heat oven to 400º F. Heat 1 tablespoon of the oil in a large ovenproof skillet over medium-high heat.
  • Add the sausage and cook, turning, until browned and cooked through, 5 to 6 minutes. Transfer to a plate.
  • Add the carrots and garlic to the skillet and cook for 1 minute. Add the chard and cook until wilted, 1 to 2 minutes.
  • Add the beans, ½ cup water, and ¼ teaspoon each salt and pepper; bring to a boil. Nestle the sausages in the beans.
  • In a bowl, combine the bread crumbs and the remaining teaspoon of oil. Sprinkle over the sausage mixture. Transfer the skillet to oven; bake until golden, about 25 minutes.

Carrot and Butternut Squash Soup

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There are days when only soup will do; when we crave the soothing comfort of that warming slurp. The great thing about soup is that, with just a few cheap ingredients, you can make up a big healthy batch and keep it in the fridge for a quick snack and it’s perfect for freezing too. For a super speedy and healthy snack, whip up this simple sunshine bowl of soup; sure to brighten up any grey day

Carrot and Butternut Squash Soup

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Prep Time 10 mins
Cook Time 30 mins
Total Time 40 mins
Servings 6

Ingredients
  

  • 2 onions chopped
  • 1 tbsp sunflower oil
  • 1 butternut squash peeled and diced
  • 4 carrots peeled and sliced
  • 2 sprigs fresh thyme leaves only
  • Salt and freshly crack black pepper
  • 1.5 litres hot vegetable stock
  • Parsley for garnishing
  • Crème fraiche for garnishing

Instructions
 

  • In a large pan, fry the onions in oil until translucent and soft. Add squash and carrots and stir, cooking for a further 5 minutes. Add thyme and season well with salt and freshly ground black pepper. Pour over stock and bring to boil. Allow to simmer gently for 30 minutes, or until vegetables are cooked through.
  • Remove from heat and allow to cool slightly. Using a hand blender or a liquidiser, blend to a smooth soup. If too thick, add a little more stock until desired consistency is achieved.
  • Divide soup into bowls and serve with a dollop of crème fraiche and parsley.

Notes

For a fiery kick, add a diced chilli. Remember, the smaller the chilli, the hotter the taste. Fry with onions in step 1.

 

Spiced Carrot and Lentil Soup

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A delicious, spicy lentil and carrot soup is the perfect lunch-time snack if you’re watching your weight. At just 179 calories this tasty soup is a diet must-have

Spiced Carrot and Lentil Soup

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Prep Time 15 mins
Cook Time 25 mins
Total Time 40 mins
Servings 2

Ingredients
  

  • 300 g 10oz carrots, scrubbed and chopped
  • 60 g 2oz red split lentils
  • 750 ml 1¼ pint hot vegetable stock
  • ½ teaspoon ground coriander
  • Salt and freshly ground black pepper
  • 2 tablespoons soured cream optional
  • ¼ teaspoon coriander seeds crushed (optional)

Instructions
 

  • cPut the carrots into a pan with the lentils, stock, ground coriander and seasoning. Bring to the boil and simmer for 25 minutes until the carrots are tender.
  • Pour the soup into a blender and whizz until smooth.
  • Serve topped with a spoonful of soured cream and a sprinkling of crushed coriander seeds, if you like.

Carrot Apple Crunch Roll Ups

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Carrot Apple Crunch Roll Ups

Carrot Apple Crunch Roll Ups

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Servings 1

Ingredients
  

  • 1 sprouted-wheat tortilla*
  • ¼ cup low-fat hummus*
  • 2 tsp IsaCrunch® hulled hemp seeds
  • ¼ cup julienned carrots
  • ½ red apple sliced
  • ½ cup arugula leaves

Instructions
 

  • Warm the tortilla, so it’s pliable. Spread the hummus over the tortilla. Sprinkle
  • IsaCrunch on the hummus. Layer with carrots, apples, and arugula. Roll tightly
  • together and refrigerate.