Tag Archives: vegetarian

Courgette and mushroom patties

I’m always after ways to get more veggies into the children and myself. Hubby likes to do his own thing at lunch, so I made these as a preparation for the toddler, baby and my lunches. They were fast to make and went well warmed up with a salad for lunch. Make a batch, freeze a batch and feel smug all week.

Courgette Patties 2

Courgette and Mushroom Patties
Yields 12
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Prep Time
10 min
Cook Time
15 min
Prep Time
10 min
Cook Time
15 min
43 calories
6 g
17 g
1 g
2 g
0 g
53 g
34 g
1 g
0 g
0 g
Nutrition Facts
Serving Size
53g
Yields
12
Amount Per Serving
Calories 43
Calories from Fat 9
% Daily Value *
Total Fat 1g
2%
Saturated Fat 0g
2%
Trans Fat 0g
Polyunsaturated Fat 0g
Monounsaturated Fat 0g
Cholesterol 17mg
6%
Sodium 34mg
1%
Total Carbohydrates 6g
2%
Dietary Fiber 1g
3%
Sugars 1g
Protein 2g
Vitamin A
3%
Vitamin C
11%
Calcium
3%
Iron
2%
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
Ingredients
  1. Spray olive oil x 5 squirts
  2. 2 courgettes, grated
  3. 5 mushrooms, grated
  4. 1 garlic clove, crushed
  5. 1 beaten egg
  6. 2 tbsp parmesan
  7. 1/2 ball mozzerella
  8. 75g cornmeal
  9. 1 tbsp fresh parsley, chopped
Instructions
  1. Preheat the oven to Gas Mark 6.
  2. Saute the courgettes and mushrooms in a pan for 5 minutes.
  3. Add the garlic and cook for a couple of minutes.
  4. Leave to cool a little and then mix in the other ingredients. It will make a thick batter.
  5. Drop large spoonfuls onto a greased and lined baking tray. It will make about 12.
  6. Bake for 15 minutes.
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calories
43
fat
1g
protein
2g
carbs
6g
more
Dietitian UK http://www.dietitianuk.co.uk/

Courgette patties 1 

Healthy Butternut and spinach lasagne

Vegetable lasagne is one of my all time fav dishes. Super comfort food, I was looking for a way to make it healthier, not too long in the making and pack it full of veggies. I may have done it 🙂 Cooking around a baby, a toddler and a chatty, needing attention school girl means cooking needs to be simple and quick for school night meals, I managed to do this one in stages. Butternut squash was prepped at lunchtime and left. Tomato sauce was prepped after school. It was all assembled during the afterschool ballet class then popped in the oven. WIN.

Butternut squash and bean lasagne 2

Plates were literally licked clean (mental note to work on table manners in our house) and everyone had seconds. There were, of course, fights over the cheese topping. It was one of those meals for me that I just wanted to keep eating. However I listened to my stomach. Sigh. Sometimes intuitive eating is not that much fun 😉

A great meal for upping the veggie content of your meals for the week, a meat free feast. 

Butternut squash and bean lasagne 1

Butternut and spinach lasagne
Serves 4
A not-so-complicated, delicious vegetable lasagne recipe
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Prep Time
20 min
Cook Time
40 min
Prep Time
20 min
Cook Time
40 min
764 calories
137 g
19 g
9 g
38 g
4 g
868 g
519 g
19 g
0 g
3 g
Nutrition Facts
Serving Size
868g
Servings
4
Amount Per Serving
Calories 764
Calories from Fat 76
% Daily Value *
Total Fat 9g
14%
Saturated Fat 4g
19%
Trans Fat 0g
Polyunsaturated Fat 1g
Monounsaturated Fat 2g
Cholesterol 19mg
6%
Sodium 519mg
22%
Total Carbohydrates 137g
46%
Dietary Fiber 21g
86%
Sugars 19g
Protein 38g
Vitamin A
59%
Vitamin C
50%
Calcium
33%
Iron
33%
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
Ingredients
  1. 1 medium butternut squash
  2. 1 medium onion
  3. 2 cloves garlic
  4. 1/2 aubergine, chopped
  5. handful of chopped chives
  6. 400g chopped tomatoes
  7. 1 tbsp tomato puree
  8. black pepper
  9. 2 large handfuls of greens or spinach
  10. 400g tinned beans
  11. 8 lasagne sheets
  12. 100g half fat creme fraiche
  13. 150g cottage cheese
  14. 50g cheddar cheese
Instructions
  1. Peel, chop and boil/steam the squash until it is soft. Now blend in a food processor and set aside.
  2. Chop the onion and saute in a pan. Add the crushed garlic. Add the aubergine and cook for a few minutes.
  3. Stir in chopped tomatoes and herbs, tomato puree and black pepper.
  4. Now slice the greens/spinach and add those to the sauce.
  5. Add the beans and stir well.
  6. Simmer for 10 minutes. Set aside to cool.
  7. Mix creme fraiche with cottage cheese.
Now layer it all up
  1. Butternut squash
  2. Tomato sauce
  3. Lasagne sheets
  4. Butternut squash
  5. Tomato sauce
  6. Lasagne sheets
  7. Creme fraiche and cottage cheese topping
  8. Top with grated cheese.
  9. Cook at Gas Mark 5 for 40 minutes.
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calories
764
fat
9g
protein
38g
carbs
137g
more
Dietitian UK http://www.dietitianuk.co.uk/

Aubergine Dhal, the slow cooker way.

Lots of people are working on reducing their meat consumption at present, it sounds easy but if you are doing it you need to replace that meat protein with some other protein sources. Some examples would be soya, tofu, all forms of bean from kidney to cannellini to black beans, eggs, cheese, quinoa and pulses including lentils.

Having Sri-Lankan blood I absolutely LOVE lentils. So here is one of my favourite ways to cook them – DHAL.

Dhal is legendary in my family. We’ve all grown up on it and a meal of curry and rice is not complete without it. It’s incredibly versatile, can be made with all types of lentils and pulses and you can add most veggies to it too. Also a great dish for weaning 🙂

I also have a love of aubergine (or eggplant), so here is my recipe combining the two, slow cooked for true laziness.

Dietitian UK: Aubergine and lentil Dhal
Dietitian UK: Aubergine and lentil Dhal
Aubergine Dhal
Serves 4
An easy dhal recipe using the amazing aubergine, low GI, high in protein and super healthy.
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Prep Time
10 min
Cook Time
5 hr
Prep Time
10 min
Cook Time
5 hr
62 calories
14 g
0 g
1 g
3 g
0 g
209 g
16 g
5 g
0 g
0 g
Nutrition Facts
Serving Size
209g
Servings
4
Amount Per Serving
Calories 62
Calories from Fat 5
% Daily Value *
Total Fat 1g
1%
Saturated Fat 0g
1%
Trans Fat 0g
Polyunsaturated Fat 0g
Monounsaturated Fat 0g
Cholesterol 0mg
0%
Sodium 16mg
1%
Total Carbohydrates 14g
5%
Dietary Fiber 6g
25%
Sugars 5g
Protein 3g
Vitamin A
1%
Vitamin C
40%
Calcium
3%
Iron
5%
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
Ingredients
  1. 2 mugs lentils
  2. 1 aubergine
  3. 3 cloves garlic
  4. 1 onion
  5. 1.5cm fresh ginger, grated
  6. 150g cauliflower chopped up finely
  7. 1tsp each of mustard seeds, turmeric, coriander, garam masala and cumin
Instructions
  1. Saute the onion in pan or crockpot with spices, then add ginger and garlic, plus all other ingredients. Stir well, add water so it's covered by about 1/2 inch and leave to cook on high for 5 hours. Check the fluid level and towards the end of cooking add 100ml milk. I cooked mine for most of the day, it smelt divine.
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calories
62
fat
1g
protein
3g
carbs
14g
more
Dietitian UK http://www.dietitianuk.co.uk/

 

Spiced Vegetable Moroccan Soup

The weather has turned distinctly chilly, so we’ve turned to soups for our lunches. I love soups as they really are easy to make, they can be an easy way to get vegetables and great nurtitious food into the family and they heat up the insides. This soup was a bit of an experiment, it has a different edge to it with the cinnamon, cumin and lemon. It really does work and makes a fresh, tingly on the tastebuds soup. 

To make this a complete lunch we ate ours wih rice cakes and finished with a yoghurt.

Spiced Moroccan Vegetable Soup
Serves 5
A zingy, spiced vegetable soup inspired by Moroccan flavours, quick, easy, healthy, low fat and packed with goodness.
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Prep Time
10 min
Cook Time
20 min
Prep Time
10 min
Cook Time
20 min
160 calories
36 g
0 g
2 g
4 g
0 g
203 g
94 g
5 g
0 g
1 g
Nutrition Facts
Serving Size
203g
Servings
5
Amount Per Serving
Calories 160
Calories from Fat 18
% Daily Value *
Total Fat 2g
3%
Saturated Fat 0g
2%
Trans Fat 0g
Polyunsaturated Fat 0g
Monounsaturated Fat 1g
Cholesterol 0mg
0%
Sodium 94mg
4%
Total Carbohydrates 36g
12%
Dietary Fiber 3g
12%
Sugars 5g
Protein 4g
Vitamin A
246%
Vitamin C
45%
Calcium
6%
Iron
14%
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
Ingredients
  1. 1/2 tbsp olive oil
  2. 1 onion finely chopped
  3. 2 garlic cloves
  4. 1 tsp cinnamon
  5. 1 tsp cumin
  6. 1 chopped chilli
  7. 2 tbsp tomato puree
  8. 150g dried apricots chopped
  9. zest 1 lemon
  10. juice 1/2 lemon or 4 tbsp
  11. 4 carrots
  12. 150ml stock
  13. 200g greens (spinach, kale or Swiss chard)
Instructions
  1. Gently cook the onion, then add the garlic, cinnamon, cumin, chilli and tomato puree. Cook for a couple of minutes.
  2. Add the chopped apricpts, lemon zest and lemon juice, stir.
  3. Now add the carrots, greens and stock.
  4. Simmer for 20 minutes, then blend.
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calories
160
fat
2g
protein
4g
carbs
36g
more
Dietitian UK http://www.dietitianuk.co.uk/

Rattatouille Recipe, my type of comfort food.

Rattatouille. There is something about it that just tickles my taste buds and makes me feel all warm inside. We usually grow a glut of courgettes in our garden so this becomes one of our courgette loving dishes and because it freezes well I always make a large batch. I know there are hundreds of variations on a theme out there, so here is just my usual variation.

It’s a low fat recipe but packed full of veggies, so counts for 2-3 of your 5 a day 🙂 

We serve our with either rice or pasta as a main meal, it also works well as a side dish to go alongside meat and fish.

Super Healthy Rattatouille Recipe. Gluten Free.
Serves 5
A super healthy rattatouille recipe that is cheap to prepare, goes with almost anything and freeze well. Win Win.
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168 calories
31 g
0 g
4 g
6 g
0 g
566 g
28 g
18 g
0 g
3 g
Nutrition Facts
Serving Size
566g
Servings
5
Amount Per Serving
Calories 168
Calories from Fat 36
% Daily Value *
Total Fat 4g
6%
Saturated Fat 0g
2%
Trans Fat 0g
Polyunsaturated Fat 1g
Monounsaturated Fat 2g
Cholesterol 0mg
0%
Sodium 28mg
1%
Total Carbohydrates 31g
10%
Dietary Fiber 12g
48%
Sugars 18g
Protein 6g
Vitamin A
51%
Vitamin C
182%
Calcium
7%
Iron
10%
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
Ingredients
  1. 1 tbsp rapeseed oil
  2. 2 onions
  3. 3 cloves garlic
  4. 2 aubergines
  5. 4 courgettes
  6. 2 peppers
  7. 2 x 400g tins of chopped tomatoes
  8. 2 tsp sugar
  9. 2 tbsp tomato puree
  10. 2 tbsp balsamic vinegar
  11. 2 large handfuls of fresh herbs or 2 tsp mixed dried herbs
Instructions
  1. Chop all of the vegetables.
  2. Saute the onions in the oil then add the garlic.
  3. Add the aubergines, peppers and courgettes and cook for a couple of minutes.
  4. Now add the the chopped tomatoes, sugar, tomato puree. Allow it to simmer for 10 minutes and let the sauce start to reduce.
  5. Add in the balsamic vinegar and herbs and simmer for another 10 minutes.
  6. Season and serve.
Notes
  1. Freezes really well and even taste great as a topping on toast or rice cakes!
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calories
168
fat
4g
protein
6g
carbs
31g
more
Dietitian UK http://www.dietitianuk.co.uk/

Butternut Squash baked and stuffed with lentils

I love butternut squash, this recipe was inspired by a friend has made a similar dish for me for lunch on occasion and it’s alwasy stood out in my memory, so here is my take on it. Its a good way to get veggies into those who aren’t keen on them, the butternut goes sweet, soft and sumptuous in the oven.

It was a cold weekend day when I made this one, unusally the toddler was feeling out of sorts and cuddled on the sofa under a blanket, this was meant to be comfort food but it turned out she didn’t want her dinner 🙁 oh well, it happens! Both myself and hubby enjoyed it lots and I’m pretty sure the toddler would on another day.

 

Dietitian UK: Baked Butternut Squash stuffed with Lentils
Dietitian UK: Baked Butternut Squash stuffed with Lentils

Recipe:

1 medium butternut squash (will serve 2)

2 cloves garlic

1 onion

Olive oil

1 cup of lentils

Water

100g mushrooms

1 tsp cumin

1 tsp mixed herbs

 

  • Cut the butternut squash in half (do not peel) and gouge out the seeds. Either throw these away or wash and either roast them or save and plant them!
  • Remove some of the butternut flesh, leaving a few cm rim around it. You should have a large cavity. Keep the flesh and chop it.
  • Prepare the onions and garlic. Place these in a pan with a little oil and cook, then add the cumin.
  • Add the lentils and stir to coat in the onions and oil. Now add enough water to cover the top of the lentils by 1 1/2 cm and  leave to simmer.
  • After 20 minutes add the chopped mushrooms and herbs plus the chopped butternut squash. Cook for 10 minutes so the vegetables are cooked. Season to taste.
  • Stuff the butternut squash with the lentil filling. You could now wrap these in foil and keep to roast another day.
  • Top with a little crumbled cheese and roast for 40 minutes at Gas Mark 5, the squash should be soft when pricked with a knife.
  • Serve with a mixed salad.

Hearty, Warming Minestrone Soup

It’s officially cold, freezing, cold here. In fact it’s snowing! Here’s my perfect snow day soup recipe. It’s packed full of veggies to boost that immunity, the beans are filling and satisfying,  and being a soup, it’ll keep you warm. The pasta makes this a complete meal so no bread is needed. Great for feeding hungry families and using up left over veggies.

Dietitian UK: Minestrone Soup
Dietitian UK: Minestrone Soup

 

Minestrone Soup Recipe:

1 medium onion finely chopped

1 tbsp olive oil

2 cloves garlic crushed

2 large carrots diced

1 tin chopped tomatoes

1/2 small cabbage shredded

2 mugs water

1 tin beans

1/2 mug pearl barley

1 tbsp tomato puree

pinch mixed herbs

seasoning

Thin vermicelli Pasta

  • Finely chop the onion and sweat in the olive oil. After a few minutes add the garlic and carrot, cook for a few minutes then add the chopped tomatoes.
  • Add the shredded cabbage and the water.
  • Next mix in the beans, pearl barley, tomato puree and herbs.
  • Bring to the boil and let it simmer for 30 minutes. Add more water if needed.
  • Season to taste and add the pasta. Cook for a few more minutes and serve.

Aubergine Bake for an Aubergine Addict.

It’s no secret that I LOVE a good bargain, last week I picked up Aubergines for 10p, yes you read that right. I’d been saving them and ruminating in my mind about what I should do with them and then got inspired by a chef friend. So here is my aubergine bake.

Ingredients (serves 4):

2 aubergines

1.5 tins chopped tomatoes

3 cloves garlic

1 onion

1 stock cube

1 tbsp tomato puree

1 tsp sugar

Dried mixed herbs

Mozerella

 

Recipe:

  • Slice aubergines lengthways into long slices. Drizzle with a little oil and then cook on a griddle pan or under the grill for a few minutes on each side.
Dietitian UK:  Griddled Aubergines
Dietitian UK: Griddled Aubergines
  • Whilst the aubergines cook, put the tins of chopped tomatoes into a pan with garlic, chopped onion, dried mixed herbs,  stock cube (gluten free if required),  tomato puree, sugar and plenty of black pepper.
  • Bring to the boil and simmer the sauce for 15 minutes so it reduces and thickens.
  • Spread a layer of aubergine in an ovenprood dish, top with the sauce and then repeat the layers – a bit like a lasagne.
  • Finally top with mozzerella.
  • Bake for 30 minutes at Gas Mark 5.
Dietitian UK: Aubergine Bake
Dietitian UK: Aubergine Bake
  • Serve with pasta and a green salad. YUM.
What’s your favourite Aubergine recipe? Please let me know, I’m an aubergine addict!

 

Spicy Bean Burger Heaven

I love bean burgers. They are one of those foods that want me make to turn vegetarian. But they just aren’t one of those things that I make very often. Till now.

Tonight was one of those evenings where I hadn’t got round to planning dinner, so I turned to the fridge for inspiration…. the bowl of kidney beans was calling my name. We also had  carrot and courgette’s eyeing me. Bingo.

I’ll be honest, I wasn’t expecting these to work well as I literally threw them together on a whim, but in my experience that’s often when my best recipes occur. In my opinion this is one of them.

A great recipe for Family Meals, for weaning, it’s vegetarian, gluten free, wheat free, dairy free….need I say more?! Oh, hold on… ITS TASTY!

Ingredients:

1 tin kidney beans

2 carrots

1 courgette

1 onion

2 cloves garlic

1 tsp cumin

1 tsp coriander

1 tsp garam masala

1 tsp Curry powder (I used a Sri-Lanka blend, use your favourite mix)

1 tbsp mixed fresh herbs or a pinch of dried

seasoning

Method:

  • I am a complete cheat. I used my food processor. To do this – place the beans, carrot, courgette, onions, garlic in the food processor and provess until finely chopped.
  • If you don’t have a food processor then grate the carrot and courgette, finely chop the beans, onion and garlic.
Dietitian UK: Bean Burger Mix
Dietitian UK: Bean Burger Mix
  • Shape the mix into large patties, pressing the mixture firmly together. I made 5 patties in total.
  • Place on a greased baking tray, pop into the fridge for 30 minutes to firm up. (You could make ahead to this stage and cook later or freeze them at this stage).
Dietitian UK: Bean Burger's Firming Up
Dietitian UK: Bean Burger’s Firming Up
  • Cook in a large pan or on a griddle, turning part way through cooking.
  • I served ours with salad and potato wedges.
Dietitian UK: Homemade Bean Burgers and Salad
Dietitian UK: Homemade Bean Burgers and Salad
Seriously yummy.

 

Frittata, Frattati, Frittato

Frittata. It’s a great word. Try playing around with it in your mouth. It lends itself to all kinds of twists and turns.

In our house Frittata night usually means it’s been a busy day, the cook of the house is tired and something quick and easy is needed for dinner. This recipe is satisfying to make, satisfy to cook and satisfying to eat. Plus it’s healthy, packed with high quality protein and plenty of colourful veggies. If you are the type of person who eat with their eyes then this will not fail to disappoint.

Personally I think the fresher the eggs the better. We have chickens so are very spoilt. Eggs provide a great protein source, in fact eggs are the benchmark for protein against which other protein foods are compared to.  they also contain zinc, iodine and phosporus along with the fat soluble vitamins A,D and E. Although eggs do contain about 11% fat, about half of this is monounsaturated, the healthy fat.

Onto the recipe. This is great served warm, straight from the pan with salad or cold the next day for lunch.

Recipe:

Serves 2 plus 1 toddler (withe leftovers for lunch)

5 eggs

A mix of veggies (e.g. peas, diced carrot, diced onion, finely chopped green beans and cherry tomatoes)

2 medium sliced and diced potatoes or sweet potatoes

rapeseed oil

mixed herbs

salt and pepper

  • Drizzle about 1/2 tbsp oil into a pan and saute the potatoes first.
  • After a out 5 minutes add the rest of the veggies and saute for another 3-5 minutes. Add a splash of water if it starts to stick.
Dietitian UK: Veggie and Sweet potato being Sauteed.
Dietitian UK: Veggie and Sweet potato being Sauteed.
  • Meanwhile beat the eggs, add the seasoning and herbs.
  • Spread the veggies out in the pan and try to arrange them a little so there is an even mix of them across the pan.
  • Pour the eggs into the pan and swirl it around a little so the veggies are covered.
Dietitian UK: Frittata cooking.
Dietitian UK: Frittata cooking.
  • Cook for 5 on a medium heat  and then put under the grill to cook the top surface. Cook until the top is golden and firm to the touch.
Dietitian UK: Fully Cooked Frittata
Dietitian UK: Fully Cooked Frittata