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Moroccan veggie soup

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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
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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.

Grilled hake with smoky chickpeas, preserved lemon and kale

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Grilled hake with smoky chickpeas, preserved lemon and kale

Simply grilled hake, with a side of lemony paprika chickpeas. Ready in 30 minutes, it's a low-calorie, gluten-free midweek winner
Print Recipe
Total Time 30 mins
Servings 2
Calories 371 kcal

Ingredients
  

  • 2 tsp extra-virgin olive oil
  • 1/2 onion finely chopped
  • 3 cloves garlic finely chopped
  • 1 red chilli deseeded and finely chopped
  • 1 preserved lemon pith and flesh discarded, and rind finely chopped
  • 1 tsp sweet smoked paprika
  • 400 g tin chickpeas drained and rinsed
  • a large handful kale chopped
  • 2 fillets hake or other white fish

Instructions
 

  • Heat the olive oil in a frying pan and add the onion with a pinch of salt. Cook for 10 minutes until soft, adding a splash of water if it starts to catch. Add the garlic, chilli and preserved lemon, and cook for 1 minute. Add half the paprika, all the chickpeas and 200ml of water, and season. Simmer gently for 20 minutes until the chickpeas are soft and the mixture is saucy. Stir the kale into the chickpeas, cook for a few minutes, then keep warm.
  • Heat the grill to high. Season the hake fillets and toss in the remaining paprika. Put onto a baking tray and grill for 3-4 minutes or until caramelised and cooked through.

Chickpea and squash coconut curry

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Chickpea and squash coconut curry

This chickpea and squash coconut curry is a great healthy, vegetarian midweek meal. If you can get it, Alpro coconut milk alternative has less saturated fat and fewer calories than regular coconut milk as it's made with a rice milk base
Print Recipe
Total Time 50 mins
Servings 4
Calories 223 kcal

Ingredients
  

  • 1 onion chopped
  • 1 clove garlic peeled
  • 1 thumb-sized piece ginger peeled and chopped
  • 1 red chilli diced
  • groundnut oil
  • 1/2 tsp turmeric
  • 1 tsp ground coriander
  • 1 tsp ground cumin
  • 1 tsp garam masala
  • 400 g butternut squash peeled and diced
  • 400 g tin chickpeas rinsed and drained
  • 400 ml half-fat coconut milk or alpro coconut milk alternative
  • 200 ml vegetable stock
  • 150 g baby spinach
  • 1 lime plus wedges to serve

Instructions
 

  • Put the onion, garlic, ginger and chilli into a small food processor and blend to a paste.
  • Heat 1 tsp oil in a large pan and fry the paste for a few minutes with a pinch of salt, then add the spices, and fry for another minute before adding the squash and chickpeas.
  • Mix with the spices, then add the coconut milk and stock. Bring to a simmer and cook for 30 minutes until the squash softens and the sauce thickens.
  • Stir in the spinach until wilted, and squeeze in the lime juice to serve.

Posh hummus

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This poshed-up hummus with tomatoes and spring onion tastes so much better than shop-bought. Eat as a dip or in falafel wraps – it will be your new favourite.

Posh hummus

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Ingredients
  

  • Ingredients
  • chickpeas 400g tin rinsed and drained
  • olive oil
  • lemon 1 juiced
  • pitta bread to serve
  • tomatoes 2 chopped
  • paprika to sprinkle
  • spring onions 2 finely chopped

Instructions
 

  • Method
  • STEP 1
  • Whizz the chickpeas to a dryish paste in a food processor. Add olive oil and lemon juice to taste and a little water if necessary, keep whizzing. Stir in the spring onions and tomatoes and season well. Dust with paprika and serve with pitta bread.

Notes

Adapted from olivemagazine.com

Chickpea soup with shredded greens and chorizo

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This healthy and hearty chickpea and chorizo soup is ready in just 30 minutes. Using chorizo is a great way to impart flavour without the effort.

Chickpea soup with shredded greens and chorizo

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Ingredients
  

  • Ingredients
  • chicken stock 750ml
  • onion 1 chopped and fried in a little olive oil with 2 chopped cloves of garlic
  • chickpeas 2 × 400g tins drained
  • dried chilli 1
  • spring greens or savoy cabbage or curly kale 150g shredded
  • chorizo 4 slices shredded

Instructions
 

  • Method
  • STEP 1
  • Add the chickpeas to the onion and garlic in a large pan, then add the chicken stock and chilli. Cook for about 10 minutes then stir in the greens and cook for 3 minutes. Spoon into bowls and add the chorizo.

Notes

Adapted from olivemagazine.com

Sweet Potato and Chickpea Balti

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At just £1.09 per serving, this vegetarian curry makes a lovely mid week meal. Quick and easy, it’s a great way of getting more veg into your family’s diet

Sweet Potato and Chickpea Balti

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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 cut into thin wedges
  • 3 tbsp balti paste or more if you like it spicy
  • 500 g 1lb sweet potatoes, peeled and diced
  • 400 g can chopped tomatoes
  • 400 g can chickpeas drained and rinsed
  • 125 g 4 oz frozen spinach chunks
  • Naan breads or rice to serve

Instructions
 

  • Heat the oil in a large pan, add the onion and fry 3-4 mins. Stir in the balti paste and sweet potato chunks and cook for a couple of mins.
  • Add the tomatoes, 300ml (½ pint) hot water and the chickpeas. Bring to the boil and then simmer for 10-15 mins. Check the seasoning.
  • Microwave the frozen spinach for a few mins and spoon on top of the balti (or add to the balti for the last 5 mins of cooking). Spoon curry into bowls. Serve with hot naan bread or rice.

Notes

You can add chicken to this dinner to make it a little meatier

Lentil and Chickpea Soup with Lime

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This soup is made with two different kinds of pulses: lentils and chickpeas. It is high in protein but incredibly low in fat, making it a perfect healthy, warming bowlful. It’s also vegan, meaning that it’s a good quick supper if you’re cooking for vegetarian or vegan friends. The chickpeas and lentils combine to make it taste rich and creamy, and the lime cuts through the spiciness of the chilli and cumin to make it a deeply satisfying soup that’s also good for you.

Lentil and chickpea soup with lime

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Prep Time 5 mins
Cook Time 30 mins
Total Time 35 mins
Servings 4

Ingredients
  

  • 3 cloves garlic
  • 300 g cooked chickpeas
  • 300 g cooked lentils
  • 1 lb stock
  • 2 tbsp red wine
  • 2 tsp cumin
  • 1 tsp chilli powder
  • 1 tsp turmeric
  • 1 tsp paprika
  • 2 limes
  • 1 tbsp olive oil

Instructions
 

  • Peel and finely chop the garlic. Put 2tbsp chickpeas aside.
  • Put garlic, lentils, remaining chickpeas, wine and stock in a pan and bring to the boil.
  • Add the spices, and simmer for 20-25mins until the lentils and chickpeas are falling apart.
  • Add the juice of one lime, and taste. Add the second if you like. Blend until smooth.
  • Fry the remaining chickpeas in a little olive oil until toasted and crispy. Top the soup with chickpeas and additional lime wedges.

Notes

You can use puy lentils, green lentils, red lentils or split peas for this.