Tag: vegetarian

Recipes

Soup soup! Autumn squash, pepper and lentil soup

Dr Nancy P

It’s definitely soup season now and we still had some homegrown squashes to use so I thought I’d make a batch of warming autumn soup.

You can use squash, pumpkin or sweet potato (or a mix) and you can also be a bit free and loose with the quantities to be honest – as long as you keep an eye on the amount of liquid and add a bit more stock if needed.

I made a massive batch so I could have it for a few days and also freeze some, but you could easily halve this. This recipe serves up to ten good portions at 163 cals per portion!

You will need:

Approx 1,200g squash (this was 2 medium squashes)

3 Red peppers

2 onions

500g red lentils

4 cloves garlic

800g chopped tomatoes

1 litre vegetable stock (but you may need to add a little more as it cooks)

2 tbsp tomato purée

4 tsp curry powder

1 tsp cayenne pepper

1/2 tsp paprika

1/2 tsp Chilli powder (or to taste)

Salt and pepper to taste

To serve – fresh spinach and a dollop of greek yoghurt

Peel and de-seed the squash and then chop into small pieces.

Chop the onion and peppers and crush the garlic. Heat up a little oil in a pan and add the onions and crushed garlic, and allow to lightly brown.

Add the pumpkin and pepper, stir well and cook for 5 mins with the lid on (stirring occasionally). The squash will start to release some water and begin to soften a little.

Add the chopped tomatoes and stir well. Then add the lentils, vegetable stock, spices and tomato purée and stir.

Bring to the boil and then allow to simmer for a few minutes with the lid off. Then reduce the heat further and put the lid on and allow to cook for at least 20 mins making sure you stir regularly so the lentils don’t stick. If it looks like it needs it then add a little more stock.

Season to taste and cook until the squash is tender and the lentils are cooked through. Remove from heat and at this point. If you like your soup chunky you can serve it now.

Alternatively you can blend it to a smooth consistency.

To serve stir through some fresh spinach and add a dollop of greek yoghurt!

Enjoy! 🙂

Xx

Recipes

Veggie Sausage Casserole

Dr Nancy P

This is a another easy weekday dinner option, perfect for the colder autumn and winter evenings. I like to cook up a batch of this up on a Sunday and then it’s a nice easy, warming dinner to heat up quickly during the week. You can obviously use any sausages you like but not only do the quorn ones taste fab, they’re also far lower in calories than ‘normal’ sausages! If you want to save time use a bag of frozen grilled veg, or use any veg you have in the fridge! Also it’s worth noting that Lea & Perrins Worcestershire sauce contains anchovies so if you’re vegetarian then double check – Biona and other companies make one without the use of animal products and it’s widely available.

This serves 4 at about 226 cals per portion.

You will need:

6 quorn sausages

500g passata

300g mixed vegetables (either a pack or 1 onion, 1 pepper, 1 courgette, 1 small aubergine)

1/2 tsp Paprika

1/4 tsp chilli powder (adjust for taste)

1 tsp mixed herbs

1/2 tsp cayenne pepper

1 vegetable stock cube

1/2 tsp Worcestershire sauce (optional)

1/2 tbsp Balsamic vinegar

1/2 tsp of sugar

Salt and pepper

If using fresh veg then prepare it and chop it up. Heat a little oil in a pan, add onions first and allow to soften. Chop the sausages in to slices and add to the pan and allow to brown. Then add the pepper, courgette and aubergine (if using a pack then just throw it all in at once once the sausages have browned).

Cook for a couple of mins until the veg start to soften and then add the passata. Stir well and bring to a slow simmer. Add the stock cube, all the spices, balsamic vinegar and Worcestershire sauce and stir well. Add the sugar (this brings out a richer tomato flavour).

Bring to a simmer and allow to cook through for about 10-15 mins.

Serve with green veg and grains, with a jacket potato or just on its own!

enjoy 🙂

Xx

Recipes

Quorn ‘chicken’ catchyuppy!

Dr Nancy P

This is an adaptation of an old favourite of mine. It’s actually a cacciatore but I always used to call it catchyuppy as a child so the band has stuck! I used to use left over roast chicken for this (and you obviously can too) but this version is vegetarian and lower in calories, but still just as yummy and filling! It’s also quick and easy to make.

I like to use the quorn chicken fajita strips in this but you can use any of the chicken pieces if you prefer. You can use any veg you like and if you’re short on time you can use the frozen packs of roasted veg (they usually contain courgette, pepper, onion, aubergine). Also it’s worth noting that Lea & Perrins Worcestershire sauce contains anchovies so if you’re vegetarian then double check – Biona and other companies make one without the use of animal products and it’s widely available.

This serves 4 at about 270 cals per portion.

You will need:

Approx 300g quorn chicken (2 packs of fajita strips)

400g passata

300g mixed vegetables (either a pack or 1 onion, 1 pepper, 1 courgette, 1 small aubergine)

1/2 tsp Paprika

1 tsp mixed herbs

1/2 tsp cayenne pepper

1 vegetable stock cube

1/2 tsp Worcestershire sauce (optional)

1/2 tbsp Balsamic vinegar

1/2 tsp of sugar

Salt and pepper

If using fresh veg then prepare it and chop it up. Heat a little oil in a pan, add the onions and pepper first, allow to soften then add the courgette and aubergine (if using a pack then just throw it all in at once). Add the quorn chicken and allow to brown a little.

Cook for a couple of mins and then add the passata. Stir well and bring to a slow simmer. Add the stock cube, all the spices, balsamic vinegar and Worcestershire sauce and stir well. Add the sugar (this brings out a richer tomato flavour).

Bring to a simmer and allow to cook through for about 10-15 mins.

Serve with green veg and grains.

enjoy 🙂

Xx

Recipes

Squashed eggs!

Dr Nancy P

We had a bumper crop of squashes in the garden this year so I’ve been thinking about different ways to cook it and thought I’d try this! There’s a little bit of prep time involved but other than that this is really simple to make and tasty too! This made enough for two people, at about 324 cals for a portion.

You will need:

2 medium squashes (ours produced about 550g of flesh)

1 bunch spring onions

1 red pepper

1 chilli

4 eggs

Feta (or your cheese of choice to crumble over the top – approx 60g)

1/2 tsp paprika

1/2 tsp mixed herbs

Salt and pepper

Prepare the squashes – chop and peel and remove the skin and seeds. Grate the flesh using a processor or hand grater and pop in a large bowl. Sprinkle with a little salt and mix well, then transfer to a colander and allow to drain for about 30-40 mins. You want to remove as much liquid as possible so transfer the flesh to a tea towel and ring out any excess water (you can be quite rough with it). Place to one side.

Preheat the oven to 190 C.

Chop the spring onions, peppers and chilli and heat up a little oil in a frying pan. Pop the onion and peppers in and allow to soften, add the chilli and cook for a further minute.

Add in the squash, paprika, herbs and seasoning and mix well. Cool until the squash is tender (5 – 7 mins).

Add a little oil to an oven proof pan or tray (whatever you have) and transfer the mixture, ensuring it’s spread evenly. Make 4 indentations in the mixture and crack an egg in to each one. Crumble feta over the top.

Pop in the oven to bake for 10-15 mins, until the whites of the eggs are set and the yolks are at the desired firmness.

Serve with a salad! Enjoy!

🙂

Xx

Recipes

Spicy Peanut Quorn ‘Chicken’

Dr Nancy P

This is one of our current favourite dinners. It’s quick and easy to make and tastes amazing! You could of course use chicken instead of quorn but even if you’re not veggie I’d definitely recommend the quorn (saves calories too!). This makes 4 servings at 312 cals per serving.

You will need:

350g Quorn “chicken” (1 pack)
1 onion
1/2 pepper
100g peanut butter
400g chopped tomatoes (and some water to rinse out the can)
1/4 tsp chili powder
2 tsp curry powder
1/4 tsp paprika
1/4 tsp cayenne
2 tbsp soya sauce

Dice the onion and peppers. Add a little olive oil in a non-stick wok or frying pan and pop the onions and peppers in to soften. Add the quorn and allow to brown.

Add all your spices and stir well (if you’re not sure how spicy you want it then just add a little chilli here and save the rest to add later). Add the peanut butter and stir.

Then add the chopped tomatoes and use some water to rinse the can out and add that too. Finally add the soya sauce. Mix really well and allow to simmer.

Taste it and add more chilli if required. Allow to simmer for approx 5 – 10 mins. Serve with your grains of choice, or cauliflower rice.

Enjoy 🙂

Xx