Posts Tagged 'vegetarian'

Foodie Friday: Chickpea Curry, Southern Style

(Serves 6)

2 tbsp vegetable oil
1/2 x 165g jar Madras paste
4 garlic cloves, crushed
1cm piece root ginger, finely chopped
3 onions, chopped
4 tomatoes, chopped
2 x 400g cans chickpeas, drained and rinsed
200ml light coconut milk
100g baby spinach
Handful fresh coriander leaves

1. Heat the oil in a large pan, add the curry paste and fry for a couple of minutes. Add the garlic, ginger and onions and cook gently for 10 minutes until the onions are tender but not browned.
2. Add 450ml water, the tomatoes and chickpeas. Simmer for 15 minutes, stirring from time to time.
3. Pour in the coconut milk, add the spinach and cook for 5 minutes. Scatter over the coriander leaves and serve with naan bread, if you like.

Foodie Friday: Greek Pasta Salad

(Serves 4)

200g chunky pasta (penne, rigatoni, fusilli)
1/4 cucumber, chopped
1 green pepper, deseeded and cut into strips
75g pitted Kalamata olives
4 tomatoes, cut into wedges
6 tbsp low-fat dressing
Diced feta (optional)

1. Boil the pasta in a pan of salted water for 10 minutes. Put the cucumber, pepper, olives and tomatoes in a bowl.
2. Drain the pasta and tip into the other ingredients. Add the feta (if using) and dressing, season and stir to combine.

Foodie Friday: Lentil Peri-Peri Chilli

lentil-periperi-chilli(Serves 4)

2 tbsp olive oil
1 red onion, chopped
1 tsp Nando’s Peri-peri Rub
1 tsp ground cumin
1 tsp paprika
2 carrots, cut into chunks
1 red pepper, deseeded and chopped
2 celery sticks, chopped
2 garlic cloves, crushed
200g dried red lentils
1 vegetable stock pot
400g can chopped tomatoes
400g can black beans, drained and rinsed
3 spring onions, chopped
Several coriander leaves

1. Heat the oil in a large pan, add the onion and fry for a few minutes. Stir in the peri-peri rub, cumin and paprika. Add the carrots, pepper, celery and garlic, and cook for 2 minutes.
2. Meanwhile, put the lentils into another pan and cover with boiling salted water. Simmer for 15 minutes until tender.
3. Combine the stock pot with 600ml boiling water and pour over the vegetables. Add the tomatoes and black beans and simmer for 5 minutes.
4. Drain the lentils and add to the vegetables for the final 5 minutes. Serve sprinkled with spring onions and coriander leaves.

Foodie Friday: Cheats’ Mediterranean Veg Stew

medvegstew(Serves 4)

200g sliced red onions
500g prepared chunkily cut Mediterranean vegetables (courgettes, peppers, red onions), fresh or frozen
350g cherry tomato and basil sauce
400g can butter beans
Handful fresh basil leaves

1. Put the onions into a non-stick pan with 1 tbsp water or olive oil, if you prefer. Cook gently for 5 minutes to soften.
2. Add the Mediterranean vegetables and fry for 10 mins to soften.
3. Pour in the tomato and basil sauce and butter beans, and warm through for 5 minutes. Sprinkle with fresh basil leaves and serve with crusty bread.

Foodie Friday: Diet-Friendly Moroccan Tagine

moroccan-tagine(Serves 2)

1 tsp cumin seeds, crushed
1 tsp ground coriander
400g can chopped tomatoes
2 leeks, sliced
2 courgettes, sliced
2 carrots, peeled and chopped
200g canned chickpeas, drained and rinsed
1 level tsp turmeric
50g wholewheat couscous
Salt and pepper
Fresh coriander, to garnish

1. Preheat the oven to 180C, gas 4. In a pan, toast the cumin and coriander for 20-30 seconds. Pour in the tomatoes and 300ml water and bring to the boil. Add the veg and chickpeas, stir in the turmeric and season.
2. Transfer to a casserole dish, cover and cook in the oven for 1 hour or until the vegetables are soft.
3. Make the couscous according to pack instructions. Serve the tagine with the couscous and garnished with fresh coriander.

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April 2017
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