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 Vegetarian Recipes

Butternut Squash Coconut Curry (V)


1 small red chilli, seeded and finely sliced
4 spring onions, finely sliced
2 garlic cloves, peeled and crushed
2 teaspoons ground cilantro
½ teaspoon cumin
1 teaspoon paprika
1 tablespoon olive oil
1 (14 ounce) can of coconut milk
1 medium butternut squash, peeled and diced into small chunks
1 red pepper, deseeded and cut into strips
1 inch fresh stem ginger, grated
2 tablespoons soy sauce
1 teaspoon brown sugar
1 tablespoon lemon juice
5 cups of vegetable stock


Prepare all ingredients.
Place the chilies, spring onions, garlic, lemon juice, soy sauce, sugar, ginger and herbs in a food processor and blend until smooth.

Mixture should resemble a thick paste. Set aside.
Place the squash pieces in a large pan and cover with stock. Boil for approximately 25 minutes until the squash is tender.

In a non-stick frying pan add the oil and then the curry paste. Sauté over low heat for approximately 2 minutes, now add the coconut milk and simmer gently for another 4 minutes.

 Add this mixture to the squash mixture and cook for a further 10 minutes or until sauce is reduced and creamy. 

Chili Spaghetti (V)


8 ounces of cooked spaghetti
1 small chili, seeded and finely sliced
2 spring onions, finely sliced
2 garlic cloves, crushed and peeled
1 tablespoon olive oil
½ cup low-fat plain yogurt
Salt and pepper
1 handful of fresh basil leaves, roughly chopped


Cook the spaghetti according to package instructions.
While the spaghetti is cooking, heat the oil in a non-stick frying pan and add the chili and garlic.

Sauté over low heat for approximately 2 minute taking care not to burn the garlic. Set aside.

In a bowl add the yogurt, garlic/chilli mixture and spring onions. Mix well and season with salt and pepper if necessary.

Add this mixture to the hot spaghetti and mix well. Serve topped with the fresh, chopped basil. 

Apricot Almond Cookies (V)


½ cup unsalted real butter
½ cup caster sugar
1 tablespoon clear honey
1 cup plain flour, sifted
1 teaspoon baking powder
1 pinch of salt
1 cup oatmeal oats
½ cup chopped apricots


2 tablespoons chopped dried apricots
1 cup toasted, chopped almonds

*note: to toast chopped almonds simply place in non-stick pan over high heat for a minute or two, tossing regularly.


Preheat the oven to 325F. Lightly grease a cookie baking sheet. Place the butter, honey and sugar in a small saucepan and heat over low heat until the butter melts and sugar dissolves. Remove from heat and set aside.

Place the flour, oats, salt, baking powder, and apricots in a large bowl. Pour the butter mixture into the bowl and mix well to form the dough. Divide the dough into small rounds. Place each round (1/2 inch) on the cookie baking sheet.

Scatter a few apricots and chopped almonds over each cookie, lightly pressing into the dough.

Bake for 15 minutes or until lightly golden. Cool for approximately 5 minutes and transfer to wire rack to cool completely.


Apricot and Plum Crumble (V)

This crumble has a greater amount of fruit and only a small amount of topping. This is a great way to get that extra sweet fix while keep calories low.


4 plums, stoned and cut into quarters
4 apricots, stoned and cut into quarters
¼ cup brown sugar
½ cup whole oats
¼ cup whole wheat flour
½ teaspoon ground cinnamon
½ teaspoon nutmeg
¼ cup unsalted real butter, soft


Preheat oven to 350F. Place the plums and apricots in a non-stick baking dish (or crumble baking dish). Pour over 2 tablespoons of water.

In a separate bowl mix the oats, flour, sugar, spices and butter. Sprinkle this mixture over the fruit.

Now sprinkle a little brown sugar over mixture. Place in a hot oven and back for approximately 40 minutes or until fruit is tender.

Serve with a side of natural vanilla ice cream, low-fat natural yogurt or on its own!

Asparagus and Mascarpone Risotto (V)

The mascarpone cheese in this risotto adds an additional creamy taste.


8 ounces of risotto Arborio rice
5 ounces frozen peas
2 tablespoons olive oil
4 spring onions, finely sliced
12 asparagus tips
5 cups vegetable broth
4 ounces chopped mushrooms
2 tablespoons mascarpone cheese


Heat the oil in a large non-stick pan.  Add the spring onions and sauté lightly for approximately 2 minutes. 

Now add the rice and mix well until the rice is fully coated with the oil. 

Add the asparagus tips, peas and 1 cup of stock.  Mix well. 

Keep stirring over medium heat until almost all the liquid is absorbed, then add an additional cup of stock. 

Keep repeating this process until the risotto is tender and cooked through.  You may need a little additional stock.

Add the spinach 1 minute before removing from heat.  Remove from heat and stir in the mascarpone cheese and serve immediately.

Couscous and Guacamole Wrap (V)

Ingredients for Couscous:

1 cup dried couscous, cooked according to package instructions
2 tablespoons chopped, fresh parsley
6 spring onions, finely sliced
½ cucumber, finely diced
1 tomato, finely diced
½ red pepper, finely diced
¼ cup extra-virgin olive oil
Juice of one lemon
Salt and black pepper
4 whole wheat tortillas to serve

Ingredients for Guacamole:

1 ripe avocado, peeled and stoned
Juice of ½ lemon
½ red chili, seeded and finely sliced


Place the cooked couscous in a bowl and add all couscous ingredients.  Mix together well.  Chill for 20 minutes. 

Meanwhile make the guacamole.  Do this immediately before serving or guacamole will brown (although the lemon juice does help prevent this a little).  Place the avocado in a bowl and add the lemon juice and chili.  Mash with a fork until smooth and season with salt and pepper if desired. 

Warm the tortillas in a hot oven for 2 minutes or in a non-stick pan (one minute on each side).  Divide the couscous mixture into the tortillas and top with the guacamole.  Add a dollop of sour cream or low-fat plain yogurt.  Roll up the wrap and enjoy.


Eggplant Mozzarella Rolls (V)


1 large eggplant
3 tablespoons olive oil
1 ball mozzarella cheese (should make 8 slices)
2 plum tomatoes, each cut into 4 slices
Handful of large basil leaves
Salt and black pepper


Cut the eggplant lengthways into 10 thin slices.  Discard the two outside slices.  Sprinkle the slices with salt and set aside in a bowl for 20 minutes.  Rinse under cold water and pat dry with paper towels.

Preheat a grill to high.  Place the eggplant slices in a non-stick pan and brush lightly with olive oil. Place under the hot grill for approximately 8 to 10 minutes until golden. 

Turn once during grilling.  Remove from heat.  Now place a slice of mozzarella and tomato in the center or each slice. 

Top with a few basil leaves, season if necessary, and fold the eggplant slice sides over the center filling. 

Now cook seam-side down under the grill until the mozzarella begins to bubble.  Drizzle with a little olive oil and serve.

Jamaican Black Bean Stew (V)


1 ½ cups dried black beans
1 bay leaf
2 tablespoons olive oil
1 large red onion, thinly sliced
1 garlic clove, crushed
1 tablespoon molasses
2 tablespoons dark brown sugar
1 teaspoon dried thyme
½ teaspoon dried cumin
1 red pepper, seeded and diced
1 yellow pepper, seeded and diced
4 cups butternut squash, seeded and diced into small cubes
Salt and black pepper to taste


Soak the beans overnight in cold water.  Rinse and place beans in a large pan of hot boiling water.  Boil on high for 10 minutes.  Drain and return to rinsed pan.

Heat the oil in a non-stick frying pan and sauté the onions for approximately 4 minutes.  Add the garlic and sauté a further 1 minute.  Now add the molasses, sugar, thyme and chili.  Cook for a further 1 minute.  Set aside. 

Return the black beans to the heat and cover with cold water.  Bring to a boil and add the butternut squash and 2 tablespoons of vegetable bullion powder.  Cook over medium heat for approximately 45 minutes.  Add the onion mixture and peppers and cook a further 25 to 30 minutes or until tender. 

Season with salt and pepper and serve immediately.




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