Vegetarian recipes

Spiced carrot and lentil soup

Recipe by Jane Hornby from Good Food magazine, October 2005.

Ingredients:

•             2 tsp cumin seeds

•             pinch chilli flakes

•             2 tbsp olive oil

•             600g carrots , washed and coarsely grated (no need to peel)

•             140g split red lentils

•             1l hot vegetable stock (from a cube is fine)

•             125ml milk

•             plain yogurt and naan bread, to serve

Method:

1.            Heat a large saucepan and dry-fry the cumin seeds and chilli flakes for 1 min, or until they start to jump around the pan and release their aromas. Scoop out about half of the seeds with a spoon and set aside. Add the oil, carrot, lentils, stock and milk to the pan and bring to the boil. Simmer for 15 mins until the lentils have swollen and softened.

2.            Whizz the soup with a stick blender or in a food processor until smooth (or leave it chunky if you prefer). Season to taste and finish with a dollop of yogurt and a sprinkling of the reserved toasted spices. Serve with warmed naan breads.

Nutrition per serving:

238 kcalories, protein 11g, carbohydrate 34g, fat 7 g, saturated fat 1g, fibre 5g, salt 0.25 g

Southern-western-style salad

Recipe by Jennifer Joyce from Good Food magazine, August 2009.

Ingredients:

•             2 sweetcorn

•             400g can black beans , drained and rinsed

•             1 avocado, cut into chunks

•             200g cherry tomatoes , halved

•             4 spring onions , roughly chopped

•             100g feta cheese , crumbled

•             lime wedges, to serve (optional)

Method:

1.            Boil the corn for 10 mins in salted water, rinse in cold water, then cut the kernels off. Tip the beans into a bowl with the cooked corn, avocado, tomatoes and spring onions.

2.            Mix the dressing ingredients with some seasoning, then pour over the salad. Toss together well, scatter the feta over the top and serve with lime wedges, if using.

Nutrition per serving:

612 kcalories, protein 24g, carbohydrate 47g, fat 38 g, saturated fat 9g, fibre 9g, sugar 9g, salt 2.83 g

Five-veg lasagne

Recipe by Good Food from Good Food magazine, March 2008.

Ingredients:

•             4 tbsp olive oil

•             1 aubergine , cut into small chunks

•             150g mushrooms , chopped

•             4 roasted red peppers , chopped

•             700g passata with onions and garlic

•             8-10 lasagne sheets

•             400g frozen spinach , defrosted

•             250g tub ricotta

•             25g grated parmesan

•             25g pine nuts

Method:

1.            Heat oven to 180C/fan 160C/gas 4. Heat 2 tbsp olive oil in a large, non-stick frying pan. Fry the aubergine for 5 mins until softened, then tip into a bowl. Fry the mushrooms in the remaining oil for a few mins until golden, then mix with the aubergine and peppers. Spoon half of the veg into a 20 x 30cm baking dish. Spoon over half the passata, then arrange a layer of lasagne sheets on top.

2.            Spread the rest of the veg over the pasta, cover with passata and another layer of pasta. Drain any excess liquid from the spinach and mix together with the ricotta and half the Parmesan. Spoon over the top of the pasta, then sprinkle with the remaining Parmesan and pine nuts. Cover with foil, bake for 20 mins, uncover, then bake for another 10 mins until browned. Serve with a crisp green salad.

Nutrition per serving:

528 kcalories, protein 21g, carbohydrate 46g, fat 30 g, saturated fat 8g, fibre 9g, sugar 12g, salt 2.11 g