Moroccan Vegetable Stew

Spicy Moroccan vegetables in a delicious sauce with a crazy but oh-so-perfect secret ingredient served with wild rice and fresh flat leaf parsley all for under 400 calories.

5 mins prep :: 25 mins cook :: 30 mins total :: 4 servings :: 380 cals per serving :: Doubler :: Lazy Leftovers

Ingredients:
* 2 sweet potatoes
* 2 courgettes
* 1 onion
* 1 red pepper
* 2 garlic cloves
* 1 inch cube of peeled ginger (approx)
* 400g tin of chickpeas
* 1tsp dried cumin powder
* 1tsp dried curry powder
* 1tsp dried chilli flakes
* 1tsp dried cinnamon
* 1tsp dried coriander leaf
* Big pinch of salt (this is for 4 servings)
* 350ml of vegetable stock
* 1 tbsp olive oil
* 400g tin of tomatoes
* 1 tbsp lemon juice
* 2 tbsp peanut butter
* 2 tbsp fresh flat leaf parsley
* 40g of wild rice & basmati brown rice per person (makes 100g cooked serving per person)

Directions:

1. Boil a kettle of water and cook the wild rice as per pack instructions (about 25 minutes).
2. Meanwhile, crush the garlic; grate the ginger and cut the sweet potatoes, courgettes, onion and red pepper into similar sized pieces (about 1 inch).
3. Heat the olive oil on a medium heat in a large pan, then add the garlic and ginger and fry gently for 1 minute to release the flavour. Then add the sweet potatoes, courgettes, onion, red pepper and salt then stirfry for about 5 minutes.
4. Add the cumin powder, curry powder, chilli flakes, coriander leaf and stirfry for a further minute before adding the tomatoes, lemon juice and stock.
5. Bring to a gentle simmer and keep simmering for about 20 minutes until all the vegetables are cooked. In the final couple of minutes stir in the secret ingredient – peanut butter to warm through and thicken the sauce. Then serve with the rice, scattered with the fresh parsley.

Foodwitch Factoid:
Enjoy leftovers the next day with a pitta bread instead of rice for about the same calories or you can even enjoy it cold for lunch with a green salad to save 150 calories per serving (that’s a mere 230 calories and about 4 portions of veg per serving!).

Mushroom & Rustic Lentil Sauce with Wild Rice

Velvety portobello mushrooms in an aromatic lentil sauce infused with garlic and rosemary, served with wild rice and scattered with fresh parsley.

5 mins prep :: 20 mins cook :: 25 mins total :: 2 servings :: 486 cals per serving :: One-off wonder

Ingredients:
* 8 large flat portobello mushrooms
* 1 red onion
* 200ml vegetable stock
* 3 garlic cloves
* 4 tbsp fresh parsley
* 1 tbsp fresh rosemary
* 1 tbsp brandy or white wine (vegan friendly)
* 400g tin of brown lentils
* 80g wild rice
* 1 tbsp olive oil
* Black pepper
* Sea salt

Directions:
1. Boil a kettle of water, wipe the mushrooms, rinse the herbs and cook the rice following pack instructions (usually 20 minutes).
2. Slice the mushrooms into 1cm slices, finely chop the onion, crush the garlic and finely chop the fresh herbs.
3. Heat the oil in a large frying pan on a medium heat, add the crushed garlic and onions and fry for 3 minutes until the onions are softening, then add the mushrooms with the rosemary and half the parsley and cook for a further 5 minutes.
4. Meanwhile, boil a kettle with enough water to make 200ml of vegetable stock; drain and rinse the lentils and make the stock.
5. Add the lentils, brandy and stock to the mushrooms and adjust the heat to keep at a gentle bubble, stirring occasionally and cooking for 10 minutes until the rice is ready. By this time, the liquid will have reduced to leave you with a wonderfully aromatic sauce. Drain the rice and serve scattered with the remaining fresh parsley.

Suggestions & Alternatives
You can serve the mushroom and rustic lentil sauce with pasta or a jacket potato instead of rice. If you can’t decide, why not make double the amount to have a different way another day. Simply cover and refrigerate overnight then reheat in the pan on a low heat for 5-10 minutes. If you choose pasta for the 2nd time your dinner can be ready in under 10 minutes!

Veggie Toad in the Hole

Roasted mediterranean vegetables and veggie sausages wrapped in a light and crispy rosemary and garlic infused Yorkshire pudding, served with lashings of gravy.

Quorn veggie sausages and Cauldron vegetrian sausages both come in packs of 5, which is why this recipe calls for this for every 2 servings. You can simply split it down the middle, so there’s 2.5 sausages per serving. Alternatively, someone with a smaller appetite can have 2 sausages for 650 calories per serving and someone indulging in 3 sausages will increase their calorie intake to 708 per serving. You could also use meat sausages instead but this will shoot the calories up to about 849 for 2 sausages and 1007 for 3 sausages.

15 mins prep :: 45 mins cook :: 50 mins total cooking time :: 2 servings :: 689 cals per serving :: One-off wonder

Ingredients:
1 red pepper
1 courgette
1 red onion
5 veggie sausages
3 garlic cloves (crushed)
1 bunch fresh rosemary
2 medium free-range organic eggs
250ml semi-skimmed milk
4 oz flour
Sea salt
Black pepper
1 tbsp olive oil
Gravy granules to make 250ml of gravy

Directions:
1. Heat the oven to 220c. Add the olive oil to a roasting tin and heat whilst preparing the vegetables.
2. Cut the courgette into slices; the pepper into small pieces and the onion into wedges all about the same size and crush the garlic. Add the vegetables and garlic to the roasting tin and swirl around to coat in the oil then roast for about 15 minutes.
3. Meanwhile make the Yorkshire pudding batter by sieving the flour into a bowl creating a well in the middle of the flour and breaking the eggs into it. Using a wooden spoon beat the eggs until the yolks and whites have combined, then gradually beat in the flour until you have a doughy mixture. Add the milk a little at a time, beating out any lumps until you have a batter (similar to the consistency of paint). Once your batter is ready stir in a pinch of salt, a twist of pepper and the fresh rosemary leaves, discarding the woody stems.
4. When the vegetables are starting to colour, remove the tin from the oven and add the veggie sausages arranging them between the vegetables so that when the dish is ready it’s easy to ensure everyone gets their fair share of sausages and vegetables! Then simply pour the batter between the vegetables and sausages and put back in the oven for another 30 minutes or so until the Yorkshire pudding has risen and is a rich golden brown colour.
5. Just before the Veggie Toad in the Hole is ready, boil a kettle of water to make up your gravy using the gravy granules. Then divide the toad between the plates and serve with the gravy.

Foodwitch Factoid:
This is not only a great winter warmer recipe, it’s also an extremely well balanced meal so you don’t have to feel guilty of the giant plate experience that you’ll enjoy! With a great mix of anti-oxidant rich vegetables to prevent colds and which are are also handily high in fiber. Plus with tasty protein rich veggie sausages you get everything you need in one sitting!

Goat’s Cheese & Spinach Omelette

Grilled goat’s cheese and spinach wrapped in a light omelette.
Delicious on its own, or even healthier with a green salad. If you’ve got eggs, cheese and some leftover spinach you’ve got yourself a tasty dinner without needing to go down the shops (perfect with all this snow and ice about). To make this meal more substantial serve with a portion of roast vegetables, new potatoes or oven chips (if you’re really short on time, you could even grab a small portion of chunky chip shop chips on the way home – everything’s healthy in moderation!).

Ready in 10 minutes :: 2 servings :: 360 cals per serving :: One-off wonder

Ingredients:
1 goat’s cheese in paper
4 large handfuls of spinach
4 eggs
2 tsp olive oil spread (or butter or olive oil)
Sea salt
Pepper

Directions:
1. Turn the grill on. Unwrap the goats cheese and transfer to a baking sheet leaving the paper it was wrapped in underneath. Taking care to ensure the paper is flat (so it doesn’t catch fire) place the cheese under the grill for 5 minutes, until golden brown. Then carefully cut into smaller pieces whilst leaving on the paper.
2. Meanwile, wash the spinach and drain.
3. Beat 2 eggs in a mug with a fork, stirring in tsp of water.
4. In a non-stick frying pan, add the olive oil spread and heat until melted on a medium/high heat.
5. Add the eggs and gently swirl the pan so the bottom is covered, immediately add half the the spinach ensuring the leaves are evenly spread.
6. Using a spatula gently push in the edges of the omelette and tilt the pan to fill in any gaps with the egg.
7. As soon as the spinach starts to wilt, add half of the goats cheese pieces to the omelette on one half only, then use the spatula to gently life away the edges and take a peak at the colour. Once golden brown underneath (and as set as you like your eggs cooked on top), carefully lift the half of the omelette without any cheese and fold onto the cheese. Then tilt the pan and slide the folded omelette onto a plate. Finish with a sprinkle of salt and a few twists of black pepper and serve. Repeat steps 3 to 7 for the other serving.

Foodwitch Factoid
Goats cheese is lower in fat than cheddar and the spinach is full of vitamins such as iron.

Teriyaki Red Pepper & Broccoli Stirfry

Strips of red pepper, broccoli florets, red onion, beansprouts and noodles in a spicy, soy sauce, honey and ginger sauce.

Profile:

Ready in 10 mins :: 2 servings :: 360 cals per serving :: one-off wonder

Ingredients:

  • 1 red pepper (slices)
  • 1 red onion (wedges)
  • 1 small broccoli (florets)
  • 200g beansprouts
  • 200g egg noodles
  • 1 tbsp peanut oil
  • 2 tbsp dark soy sauce
  • 2 tbsp dry sherry
  • 2 tsp clear honey
  • 2 garlic cloves (crushed)
  • 2 cm ginger (shredded)
  • 1 red chilli (sliced)
  • 1 pinch Chinese Five Spice
  • 1 pinch sea salt

Directions:

  1. Cut the red pepper and red onion into thin strips and the brocolli into small florets all of a similar size.
  2. Boil a kettle of water and use to cook the noodles as per packet instructions (simmer for 4 minutes), then drain.
  3. Prepare the garlic, ginger and chilli, then heat the peanut oil on a high temperature in a large pan or wok.
  4. When the oil is really hot, add half the garlic, ginger and chilli and stirfry for a few seconds before adding the brocolli, red pepper and onion. Stirfry for 2 minutes before adding the beansprouts and strifrying for 1 minute.
  5. Add the remaining garlic, ginger and chilli, with the soy sauce, sherry and honey, adding the cooked/drained noodles and stirfry for a further minute or so until the sauce has reduced and serve.

Foodwitch Factoid

Cook an extra portion to enjoy the next day for lunch or use a saved plastic takeaway container to store in the freezer to create your own healthy ready meal for when you haven’t got time (or the inclination) to cook.

Healthy Vegetarian Recipes Tip

My healthy recipes blog has even more healthy vegetarian recipes.

Satay Noodle Stirfry

Thai inspired noodles with baby corn, carrot, brocolli and beanspouts in a spicy chilli and peanut sauce. This vegetarian stirfry is so easy to make, is naturally low fat and tastes amazing.

Serves 3 :: Lazy leftovers :: 300 calories per serving :: cook in 15 minutes

Satay Noodle Stirfry

Satay Noodle Stirfry

Ingredients

2 tbsp peanut butter
2 tbsp sweet thai chilli sauce
3 tbsp soy sauce
1 brocolli
200g baby corn
1 large carrot
250g bean sprouts (1 bag)
1 bunch of spring onions
4 garlic cloves
1 inch of ginger
1 tbsp sunflower oil
150g wholewheat noodles

Method

1. Crush the garlic and cut the brocolli into small florets. Heat the oil in a large pan on a medium/high temperature and stirfry the garlic, baby corn and the brocolli for about 5 minutes.
2. Boil a kettle of water and cook the noodles for 3-4 minutes (as packet instructions).
3. Meanwhile, peel the carrot and cut into chunky batons and add to the stirfry and stir. Then trim the spring onions ends, cut them lengthways down the middle, then cut again into similar lengths as the carrot batons and add to the stirfry. Add the bean sprouts. Peel the ginger, chop into sticks and add to the stirfry.
4. Drain the noodles and set aside whilst you stir in the soy sauce, peanut butter and thai chilli sauce. Stir in the noodles, frying for a final minute to help the noodles absorb the flavour and serve.

Foodwitch Factoid
Peanut butter is often thought of as being bad for you but in fact, it’s naturally high in omega 3 and 6 fatty acids and a great source of monounsaturated and polyunsaturated fats – those handy fats that actually break down bad fat (whoop!). Although peanut butter does also contain a moderate amount of saturated fat so don’t go eating the whole jar!

Mediterranean Vegetable Pasta

Juicy courgettes, peppers and onions in a red wine, tomato and garlic sauce piled on a bed of wholewheat pasta and topped with a few shavings of fresh parmesean.

Profile:

10 mins prep + 10 mins cook = 20 mins total; 2 servings @ 380 cals or 4.5 Weightwatchers points per serving.

Ingredients:

  • 2 courgettes (slices)
  • 1 yellow pepper (pieces)
  • 1 red onion (wedges)
  • 2 garlic cloves (crushed)
  • 400g of tomatoes (chopped)
  • 1 tbsp balsamic vinegar
  • 1 tbsp extra virgin olive oil
  • 1 tsp Worcester sauce
  • 50 ml vegetable stock
  • 50 ml red wine
  • 1 tbsp flat leaf parsley (chopped)
  • 1 tbsp flat leaf parsley (torn)
  • Sea salt
  • Black pepper
  • Parmesean (shavings)
  • 200g dried wholewheat pasta (your favourite)

Directions:

  1. Heat a little of the vegetable stock in a large pan, add the garlic and fry gently for 1 minute to release the flavour. Then add the courgettes, turn up the heat and fry for another couple of minutes on their own before adding the pepper and onion.
  2. Meanwhile, add the pasta to a saucepan of boiling water with a pinch of salt, bring back to a simmer and cook for about 12ish minutes until “al dente”.
  3. When the vegetables have softened and starting to colour (after 5 minutes or so), add the tomatoes, stock, wine, chopped parsley, worcester sauce, balsamic vinegar and a pinch of salt and simmer for 10 minutes stirring occasionally. Check the taste and adjust accordingly.
  4. When your pasta is ready, drain well and stir into the vegetable sauce along with the olive oil. Divide into 2 servings and top with the shaved parmesean and torn flat leaf parsley.

Alternative Options:

Make double the recipe to enjoy the next day for lunch, or freeze for your own healthy ready meal whenever you need it. Mix it up by skipping the pasta and serving the vegetable sauce with a meat-free chicken style escalope; jacket potato or hunk of bread. Keep it vegan by using vegan cheese or omitting it altogether.

Foodwitch Factoid:

Nutritionists report that heating food can reduce the nutritional value of food so frying the vegetables gently in stock helps to maximise the benefits. Similarily adding the olive oil at the end provides all the omega-3 & 6 benefits as well as all the flavour.

Nutritional Analysis Per Serving:

  • Calories 380.5
  • Total Fat 9.0 g
  • Saturated Fat 1.6 g
  • Polyunsaturated Fat 1.1 g
  • Monounsaturated Fat 5.4 g
  • Cholesterol 2.0 mg
  • Sodium 1,237.1 mg
  • Potassium 1,104.1 mg
  • Total Carbohydrate 64.4 g
  • Dietary Fiber 12.2 g
  • Sugars 3.1 g
  • Protein 12.7 g
  • Vitamin A 58.7 %
  • Vitamin B-12 0.6 %
  • Vitamin B-6 32.1 %
  • Nutritional analysis courtesy of Sparkpeople.com

Brocolli & Leek Chow Mein

Brocolli florets, leeks, beansprouts and noodles in a sweet soy, ginger, garlic sauce finished with sesame seeds.

Serves 2 :: Ready in 10 minutes :: 360 calories per serving :: One-Off Wonder :: Easy Freezy Ready Meal :: Lazy Leftovers ::

Ingredients:

1 brocolli
2 leeks
1/2 bag of beansprouts
1 small red chilli
1 inch ginger
3 garlic cloves
2 tbsp dark soy sauce
1 tbsp dry sherry (sub: white wine or lemon juice)
2 tsp clear honey
1 tbsp peanut oil
1 pinch chinese five spice powder
200g wholewheat noodles
4 tsp sesame seeds

Directions:

1. Chop the leeks and brocolli into small pieces. Peel and cut the ginger into matchsticks. Peel and cush the garlic. Slice the chilli.

2. Boil a kettle of water and cook the noodles as per packet instructions, then drain (3 mins).

3. Prepare the other ingredients. Add the oil to a large heavy bottomed pan or wok and put on a high heat.

4. When the oil is hot, add the half the garlic, ginger and chilli and stirfry for 1 minute, Add the brocolli and leeks and stirfry for 2-3 minutes. Then add the beansprouts and remaining garlic, ginger and chilli and stirfry for a minute.

5. Add the soy sauce, sherry, chinese five spice powder and drained noodles and stirfry for a further minute and serve scattered with the sesame seeds.

Italian Bean & Pesto Tagliatelli

Ribbons of pasta, beans, red peppers and onions wrapped in a sun-dried tomato pesto sauce finished with pine nuts, parmesan and fresh flat leaf parsley.

Serves 2 :: Ready in 10 minutes :: 480 calories per serving :: One-Off Wonder :: Easy Freezy Ready Meal :: Lazy Leftovers

Italian Bean Pesto Tagliatelli

Italian Bean Pesto Tagliatelli

Ingredients:

1 Red Pepper
1 Onion
1/2 Can of Red Kidney Beans (200g)
1 tsp Dried Oregano
8 tsp Red Pesto
2 tbsp Olive Oil
170g Tagliatelli Pasta
2 tbsp Parmesan Cheese (or vegetarian cheese alternative)
5g Pine Nuts
1 tbsp Fresh Flat Leaf Parsley

Directions:

1. Boil a kettle of water and cook the pasta as per packet instructions then drain (6 mins).

2. Chop the onion and fry it gently in the olive oil while you finely slice the red pepper and add this to the pan. Cook till soft (5 mins).

3. Meanwhile, chop the flat leaf parsley and make a few shavings of parmesan cheese and get your serving plates ready.

4. Add 2 small handfuls of pine nuts per person to a non-stick frying pan on a very low heat and toast lightly, constantly shaking the pan so they don’t burn (2-3 minutes). Then turn the pan off.

5. Add the beans, oregano and the pesto to the softened vegetables and warm through (2 mins). Then add the cooked pasta (reserve some pasta liquid to loosen the sauce if need be). Serve with the pine nuts, parsley and parmesan scattered on top.