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Main Course, Veggie

Bean and Vegetable Bake

Serves 6.

1 onion chopped
1 carrot grated
400g (14 oz) can tomatoes
ground black pepper
2 tsp cornflour, blended with a little cold water
425 g (15 oz) can red kidney beans, drained
170g (6 oz)wholemeal breadcrumbs
115g (4 oz) half fat cheddar type cheese, grated
2 tbsp sesame seeds
2 tbsp freshly chopped parsley
230g (8 oz) Aubergines, sliced and blanched
230g (8 oz) courgettes, sliced and blanched

  1. Fry the onions and carrot in a little oil for 2 - 3 mins. Stir in canned tomatoes and season well. Simmer, uncovered for 10 mins. Add cornflour and bring to the boil to thicken. Add the kidney beans.

  2. Mix together the breadcrumbs, cheese sesame seeds and parsley.

  3. Place half the aubergines and courgettes in the base of a greased 3 pint ovenproof dish. Cover with a layer of tomato sauce and then a layer of breadcrumb mixture. Repeat with remaining ingredients.

  4. Cover and cook, for 40 mins. at 200°C (400°F), removing cover for the final 10 minutes.

Butternut Risotto

Serves 4

Cooking time: 30 mins

Per portion : 250 kcals, 4.8 g fat, 1.4g saturated fat, 0.6 g salt

1 small onion chopped

2 cloves garlic, chopped

2 sprigs thyme, chopped

250g butternut squash or pumpkin, peeled and diced

200g risotto rice

600ml vegetable stock

2 tblsp grated parmesan, to serve

olive oil

  1. Fry the onions in a tblsp of oil until soft but not brown,then add the garlic and mushrooms and fry them until soft

  2. Add the thyme, squash and rice and stir for a few seconds to coat the grains with oil

  3. Add a couple of ladles of stock and bring to a simmer

  4. cook until the stock is nearly all absorbed and then add the rest of the stock a little at a time until it gets absorbed.

  5. It is cooked when the squash is soft and the rice is al dente and the dish is creamy

  6. Season with ground black pepper if desired and divide between 4 bowls to serve and scatter with the cheese

  

Baked Bean Lasagne

A quick variation on the traditional lasagne, which is a good source of fibre but still packed with flavour.

Preparation time: 15 minutes

Cooking time: 30 minutes

Serves: 4

1 onion

1 tablespoon olive oil

400 grams/14 ounces can baked beans (buy the reduced salt version if available)

400 grams/1 pound can chopped tomatoes

2 teaspoons dried mixed herbs

100 grams/4 ounces mushrooms, sliced

100 grams/4 ounces lasagne (wholewheat is good but can use any type in this recipe)

150 grams/6 ounces/1 1/2 cups cottage cheese

2 tablespoons natural yoghurt

100 grams/4 ounces/1 cup grated cheese

1 Preheat oven to 200 degrees Celsius, 400ºF, gas mark 6. Fry onion in oil until tender. Add baked beans, tomatoes, herbs and mushrooms.

2 Cover bottom of an ovenproof dish with this mixture. Layer on lasagne, then another layer of the baked bean mixture, another layer of lasagne, and so on until it is all used up, ensuring that the top layer is lasagne.

3 Mix cottage cheese and yoghurt in a separate bowl, and smooth over the top of the lasagne. Sprinkle grated cheese over the top. Cook for 20-30minutes or until pasta is soft.

 

 

Chunky Vegetable Cassoulet

This is a one pot, all-in-one meal so saves on washing up lots of pots and pans. It is also jam-packed with an assortment of different antioxidant rich veggies.

Preparation time: 15 minutes

Cooking time: 50 minutes plus 10 minutes

Serves: 4

1 onion, chopped

1 clove garlic

1 tablespoon cold pressed/virgin olive oil

200 grams/8 ounces sweet potatoes, diced

200 grams/8 ounces swede (rutabega), diced

1 leek, chopped into rounds

200 grams/8 ounces carrots diced

2 tablespoons chopped coriander (cilantro)

2 tablespoons tomato purée

425 millilitres/3/4 pint/3/4 cups hot vegetable stock

2 medium ripe tomatoes, chopped

400 grams/14 ounces can borlotti beans (cranberry or pinto beans), drained

100 grams/4 ounces/1 cup granary breadcrumbs

75 grams/3 ounces/3/4 cup strong cheddar cheese, grated

1 Cook the onions and garlic in oil until just softened in a large ovenproof casserole dish.

2 Throw in the potatoes, onions, swede, leek, carrots and coriander and toss well with the onions.

3 Stir in the purée and stock, cover with a lid and cook over a low heat for 45 minutes.

4 Turn off the heat and turn on oven to 220 degrees Celsius, 425ºF, gas mark 7.

5 Stir in the tomatoes and borlotti beans.

6 Mix the breadcrumbs with the cheese and scatter over the top of the vegetables. Bake in the hot oven for 15 minutes so that the topping is browned.

 

Mixed Bean Hotpot

This is quick to make but you will need to allow an hour to cook. The cooking time allows the flavours to blend well together to make a lovely warming and filling autumn or winter dish.

Preparation time: 10 minutes

Cooking time: 1 hour

Serves: 4

400 grams/14 ounces2 cups can mixed beans, drained and rinsed

100 grams/4 ounces/1 cup green beans, sliced

400 grams/14 ounces can diced tomatoes

1 tablespoon tomato purée

1 garlic clove, crushed

1 teaspoon mixed herbs

ground black pepper

450 grams/1 pound sweet potatoes, peeled, parboiled, and cooled

100 grams/4 ounces/1 cup cheddar cheese, grated

1 Preheat oven to 170 degrees Celsius,325ºF, gas mark 3. Put the beans in an ovenproof casserole dish.

2 Mix together remaining ingredients except potatoes and cheese.

3 Pour over beans, mix well.

4 Thinly slice the potatoes, lay the sliced potatoes on top of the bean mixture.

5 Sprinkle with the cheese.

6 Cook for 1 hour, with no lid, until the potatoes are cooked

 

Vegetable Crumble

This can be a meat-free or a bacon-containing dish; either way the bread and beans make it rich in fibre and the peppers and tomatoes make it rich in vitamin C and antioxidants.

Preparation time: 15 minutes

Cooking time: 30 minutes

Serves: 4

1 tablespoon cold pressed/virgin olive oil

1 large onion, chopped

2 peppers (any colours)

4 rashers (slices) back bacon (if veggie 150 grams/5 ounces mushrooms, sliced)

400 grams/16 ounces can tomatoes

400 grams/16 ounces can baked beans

8 slices granary (or low-carb) bread

100 grams/4 ounces strong cheddar cheese

1 Preheat oven to 200 degrees Celsius400ºF, gas mark 6.

2 Fry onions in oil for 3@@nd4 minutes, until soft.

3 Add peppers and bacon (or mushrooms if using). Once pepper is tender (around 5 minutes) mix in tomatoes and beans. Spoon into an ovenproof dish.

4 In a food processor, combine the bread and the cheese to make a cheesy breadcrumbs crumble topping and spread over the top of the tomato mixture.

5 Cover, and place in the oven for 30 minutes, removing the lid for the last 10 minutes so that the breadcrumbs go golden brown.

 

Mushroom Risotto

This is a traditional Italian recipe that has been adapted to be lower in fat. Try and get hold of the dried porcini mushrooms if you can, as they do impart the lovely and distinctive flavour to this dish.

Preparation time: 35 minutes

Serves: 4

1 tablespoon dried porcini mushrooms (if not available add an extra 50 grams/2 ounces fresh mushrooms)

2 tablespoons cold pressed/virgin olive oil

1 onion, chopped

2 garlic cloves, finely chopped

225 grams/8 ounces mushrooms (chestnut are good here), sliced

350 grams/12 ounces/1f3/4 cups risotto rice

150millilitres/1/4 pint/1/2 cup dry white wine

1.2 litres/2 pints/4 cups hot vegetable stock

2 tablespoons chopped fresh parsley

freshly ground black pepper

freshly grated Parmesan cheese, to serve

1 If using dried mushrooms, soak the mushrooms in hot water for 10 minutes, and then drain well.

2 Heat the oil in a large saucepan and add the onion and garlic. Fry over a gentle heat for 2-3 minutes, until softened. Add the mushrooms and fry for a further 2-3 minutes, until browned.

3 Stir in the rice and coat in the oil. Pour in the wine and simmer, stirring, until the liquid has been absorbed. Add some of the stock and simmer, stirring again, until the liquid has been absorbed. Continue adding the stock in this way, until all the liquid has been absorbed and the rice is plump and tender.

4 If used, roughly chop the soaked mushrooms and stir into the risotto, along with the parsley, and ground black pepper. Serve with freshly grated Parmesan cheese.

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