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 Vegetarian Recipes  

Lemon Black Olive Hummus (V)

Traditional hummus includes tahini which is the paste that binds the hummus together.  I’ve replaced it in this recipe with low-fat yogurt for a reduced-calorie yet still delicious hummus.  However, if you prefer replace the yogurt with 2 tablespoons of tahini and follow instructions below.

Ingredients:

2 (14 ounce) cans of chickpeas, drained and rinsed
1 garlic clove, peeled and crushed
1 lemon
4 tablespoons olive oil
1 ounce pitted black olives (and a little extra for serving)
1 teaspoon paprika
1 ounce of low-fat plain yogurt

Directions:

Place all prepared ingredients in a food processor and blend on high to make a thick paste.  If the hummus is too thick add a little water or a little more yogurt. 

Transfer to a serving bowl and top with a handful of sliced olives and serve with pita triangles, vegetable crudités or use anyway you’d like!

Tip: Think outside the box when using hummus.  It’s not only for dipping, it also makes a great vegetarian sandwich filler (add hummus and a few lettuce leaves and slices of tomatoes). 

It’s also a great filler for roasted peppers and delicious mixed with couscous.

 

Lemon Puy Lentils & poached eggs (V)

Puy lentils originate from France and have a distinct flavor.  They’re also cook much faster than the standard lentil varieties.  You should be able to find puy lentils in your supermarket or specialty gourmet shop.

Ingredients:

1 cup dried puy lentils
1 bay leaf
2 tablespoons olive oil
4 spring onions, finely sliced
2 large garlic cloves, peeled and crushed
1 tablespoon Dijon mustard
Zest and juice of 1 lemon
4 plum tomatoes, finely diced
4 tablespoons crème fraiche or sour cream
A handful of chopped fresh parsley to serve
4 poached eggs

Directions:

Place the lentils and bay leaf in a saucepan of hot boiling water.  Boil for 10 minutes.  Remove from heat and drain.  Return to rinsed pan and simmer over low heat for approximately 20 minutes or until tender. 

In a separate pan heat the oil and sauté the garlic and spring onions for approximately 1 to 2 minutes.  Add the Dijon mustard, lemon zest/rind and juice.  Then mix in the tomatoes and seasonings.  Sautee on low for a further 2 minutes.  Remove mixture to a large bowl and set aside. 

Now poach the eggs gently in a saucepan of simmering salted water. 

Once the lentils are cooked and the mixture is reduced, turn the heat off and add the sautéed tomato mixture to pan.  Mix well to heat mixture through.  Discard the bay leaf.  Serve into 4 individual bowls topped with one poached egg and a scatter of fresh, chopped parsley.

 

Hearty Lentil Casserole (V)

Ingredients:

1 large onion, finely sliced
4 medium carrots, grated
3 leeks, sliced
2 garlic cloves, peeled and crushed
1 sweet potato, peeled and cubed into small pieces
1 inch piece of fresh root ginger, grated
1 teaspoon cumin
2 tablespoon olive oil
8 ounces split red lentils
5 cups of hot vegetable stock
Fresh chopped parsley

Directions:

Prepare all the vegetables and set aside.  In a large pan of hot water bring the lentils to boil and boil on high for 10 minutes.  Drain and returned to rinsed pan.  Add the vegetable stock, sweet potato pieces and grated carrots to the pan.  Reduce heat and simmer for approximately 40 minutes. 

Meanwhile, heat the olive oil in a non-stick frying pan.  Saute the onion for approximately 4 minutes.  Add the garlic, ginger and cumin and sauté for another minute or so. 

Add this mixtures to the lentils about 10 minutes before the lentils are finished cooking through.  Garnish with fresh parsley and serve.

Mediterranean Vegetable Bake (V)

Ingredients:

3 red onions, sliced
¼ cup olive oil
2 garlic cloves, peeled and crushed
1 eggplant, sliced
4 zucchinis, sliced
1 red pepper, seeded and cut into quarters
1 mozzarella cheese ball cut into slices
¼ teaspoon oregano
Handful of fresh chopped basil

Directions:

Preheat oven to 350F.

Slice the eggplant, place in a bowl and generously sprinkle with salt.  Set aside.

Heat the olive oil in a non-stick frying pan and gently sauté for approximately 5 minutes.  Add the garlic and sauté a further 2 minutes.  Stir in the oregano and mix through. Set aside.

Place the onion and garlic mixture into a non-stick baking try (include any oil too).  Now rinse the eggplant and pat dry.  Arrange the eggplant slices, zucchini, pepper and mozzarella slices over the onion mixture.  Alternative for a colourful and interesting dish.  Now season with a little pepper if desired and drizzle with a little olive oil.  Place in the oven and bake for approximately 1 hour.  Serve with fresh chopped basil sprinkled on top.

 

Mexican Chickpea Wraps (V)

Ingredients for the main filling:

1 - 14 ounce can of chickpeas, drained and rinsed
½ cup corn kernels, drained and rinsed
1 14 ounce can of chopped tomatoes
½ teaspoon cumin
½ teaspoon paprika
1 garlic clove, peeled and crushed
1 tablespoon olive oil

Ingredients for the salsa:

1 small onion, finely sliced
2 tomatoes, finely diced
1 handful of chopped fresh cilantro (also known as coriander)
2 tablespoons olive oil
Juice of half a lime
Salt and pepper

Ingredients for the guacamole:

1 ripe avocado
2 ounces of low-fat plain yogurt
Juice of 1 lime

For serving:

6 corn tortillas

Directions:

Heat 1 tablespoon of oil in a large non-stick pan, add the garlic and sauté for approximately 1 minute.  Add the chickpeas, corn, chopped tomatoes, cumin and paprika.  Mix well and simmer gently for approximately 10 to 15 minutes. 

While that’s cooking make the salsa.  Place all ingredients in a small bowl and mix well.  Season to taste with salt and pepper and place in refrigerator for flavors to absorb.

Note: ** if you like it hot add a few jalapenos or ½ seeded and finely sliced red chilli to the salsa.

Once your chickpea mixture is finished cooking and the salsa is done, make the guacamole (right before serving).

Mix guacamole ingredients in a bowl and crush with fork until light and creamy.

Gently heat the corn torillas in a hot oven for approximately 1 minute.  Divide the chickpea mixture between the tortillas and top each tortilla with a little salsa and guacamole.  You can also add a dollop of sour cream or low-fat plain yogurt.  Roll up and serve immediately. 

 

Minty Potato Salad (V)

Ingredients:

10 to 15 new potatoes, scrubbed but not peeled
4 ounces feta cheese, crumbled
1 cut natural low-fat yogurt
½ cup fresh mint leaves
1 tablespoon mayonnaise
Salt and black pepper

Directions:

Roughly chop the potatoes and place in a pan of hot boiling water for about 10 to 15 minutes or until tender. Drain and transfer to large bowl. To make the dressing combine the yogurt and mint in a blender and blend on high for a minute or two. Transfer to a small bowl, add the mayonnaise and salt and pepper if using. Mix well.

Pour the yogurt mixture over potatoes and toss together well. Sprinkle the feta cheese over potatoes and serve immediately.


Mixed Bean Salad and Grilled Halloumi Cheese (V)


Halloumi is a Greek cheese that retains its shape when grilled or cooked.  It’s a delicious addition to vegetarian meals.  It’s worth to note that Halloumi has a slightly salty taste so use salt sparingly in dishes that include this cheese.

Ingredients:

1 14 ounce can of mixed beans (in water), drained and rinsed.  Alternatively you can combine equal parts of chickpeas, kidney beans, butter beans or any other salad bean of your choice
1 handful of chopped fresh cilantro (also known as coriander)
1 tablespoon olive oil
1 tomato, finely diced
1 small red onion, finely sliced
½ can corn kernels
A little pepper to taste

Directions:

Mix all ingredients well in a large bowl, cover and set in the refrigerator for approximately 20 minutes for the flavors to absorb.

Take a chunk of Halloumi cheese and cut 4 thick slices.  Place on a lightly oiled non-stick baking tray and under a hot grill for approximately 2 minutes, turn over and grill on the other side for a further 2 minutes or until cheese is bubbly and golden. 

Divide the bean salad between 4 plates and top each plate with a Halloumi cheese slice and serve.

Oriental Green Beans (V)

Ingredients:

3 cups of fine green beans
1 teaspoon sesame oil
1 tablespoon extra-virgin olive oil
2 garlic cloves, peeled and crushed
1 inch piece of fresh root ginger, grated or finely sliced
2 tablespoons soy sauce

Directions:

Steam the beans for approximately 5 minutes until slightly tender.

In a separate pan heat the olive and sesame oils.  Add the garlic and sauté over low heat for approximately 1 to 2 minutes taking care not to burn.

Mix in the ginger and soy sauce and cook for a further 2 minutes, stirring continuously.  Pour the ginger mixture over the green beans and serve immediately.

Pak Choi Stir Fry (V)

Ingredients:

2 tablespoons rapeseed oil
2 carrots, cut into match-stick pieces
½ cup fine green beans
7 ounces of corn, cooked and drained
3 cups of pak choi, cut into thin strips
1 cup of bean sprouts
2 cups of fresh chopped tomatoes (in sauce from can)
2 tablespoons soy sauce

Directions:

Heat the oil in a wok and add the carrots and green beans.  Stir fry for about 3 minutes.  Add the corn and pack choi and stir fry for a further 2 minutes.  Now add the bean sprouts and stir fry for a further 1 minute. 

Add the tomato sauce and soy sauce and mix well.  Reduce heat and cook for approximately 4 minutes, stirring regularly.  Serve immediately.

 

Pear, Walnut and Blue Cheese Salad (V)

Ingredients:

2 ripe pears
1 teaspoon unsalted natural butter
1 teaspoon olive oil
3 cups of mixed lettuce leaves (rocket, watercress and baby spinach)
2 ounces of good-quality blue cheese (Gorgonzola is good)
2 tablespoons roasted walnuts
1 tablespoon lemon juice

Directions:

Core and cut the pears into quarters. Then cut each quarter in half.  Now heat the olive oil and butter in a non-stick frying pan and add the pears.  Cook for approximately 2 minutes on each side until golden and soft.  Season with a little pepper if desired.

In a large bowl place the lettuce leaves and toss with a little lemon juice, roasted walnuts and a little olive oil.  Divide the salad between plates and place a couple of pieces of pear on each plate. Now top with a little crumbled blue cheese and serve.

Tip:  To roast the walnuts simply place them in a non-stick pan over high heat for approximately 2 minutes.  Tossing regularly.

Potato and Red Onion Frittata (V)

Ingredients:

1 red onion, sliced
1 tablespoon olive oil
4 new potatoes, peeled and thinly sliced
6 free-range, organic eggs, lightly beaten
½ cup of feta cheese, crumbled or finely diced
Salt and black pepper

Directions:

Place the potatoes in a sauce pan of boiling water and boil for approximately 4 minutes, drain and set aside. 

In a non-stick frying pan add the oil and then the onions.  Sauté over low heat for approximately 4 minutes.  Add the potato slices and then pour the egg mixture over onion and potatoes.  Sprinkle the feta cheese over mixture. 

Cook over low heat for approximately 4 to 5 minutes.  Then place under a hot preheated grill for a further 3 minutes until eggs are set and slightly golden. 

Cut into wedges and serve warm or cold with a side salad. 

 

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