Vegetarian main meals
Posted by Health-Fitness | Under Food for Fitness Tuesday Apr 13, 2010
Dahl with sweet potatoes
Red lentils are an excellent source of protein, complex carbohydrates, fibre, iron, zinc and B vitamins. They are low GI, perfect for pre-workout or post-workout meals. Sweet potatoes provide beta-carotene and vitamin C.
makes 4 servings
• 2 onions, chopped
• 2 tbsp rapeseed oil
• 2 garlic cloves, crushed
• 1 tsp ground cumin
• 2 tsp ground coriander
• 1 tsp turmeric
• 175 g (6 oz.) red lentils
• 750ml (11⁄4 pt.) vegetable stock
• 1 sweet potato, peeled and diced
• 1 tbsp lemon juice
• A little low-sodium salt
• A small handful of fresh coriander, finely chopped
1. Heat the oil in a heavy-based pan and sauté the onions for 5 minutes. Add the garlic and spices and continue cooking for 1 minute while stirring continuously.
2. Add the lentils, stock and sweet potatoes. Bring to the boil. Cover and simmer for approximately 20 minutes.
3. Add the lemon juice and low-sodium salt. Finally, stir in the fresh coriander.
<————————————————————————>
Bean lasagne
This protein-packed lasagne is tasty enough to convert the most sceptical non-vegetarian. The beans provide complex carbs as well as fibre, iron, zinc and B vitamins. The cheeses supply bone-strengthening calcium.
makes 4 servings
• 1 onion, chopped
• 2 tsp olive oil
• 1 tsp each cumin and coriander
• 2 tins (2 x 420 g/15 oz.) mixed beans (or any variety of your choice), drained
• 1 tin (400 g/ 14 oz.) chopped tomatoes
• 12 sheets no pre-cook lasagne
• 350 g (12 oz.) cottage cheese
•40g (11⁄2 oz.) reduced fat mozzarella, grated
1. Pre-heat the oven to at 180 °C/350 °F/Gas mark 4.
2. Heat the oil in a heavy-based pan and sauté the onions for a few minutes until translucent. Add the spices and continue to cook for several minutes.
3. Add the beans and tomatoes, bring to the boil, reduce the heat and simmer for 5 minutes.
4. Spray a baking dish with oil spray or coat lightly with a little oil.
5. Place 3 sheets of lasagne in the bottom, one-quarter of the beans and one-quarter of the cottage cheese. Repeat layers finishing with the beans and cottage cheese.
6. Scatter over the mozzarella and bake for 30 minutes until the topping is golden.
<————————————————————————>
Vegetarian chilli
Vary this classic vegetarian dish with different varieties of beans. Try borlotti beans or flageolet beans for an exciting twist. This chilli provides a good balance of protein, complex carbs, fibre and plenty of vitamins A and C.
makes 4 servings
• 1 tbsp oil
• 1 large onion, chopped
• 2–3 garlic cloves, crushed
• Pinch of chilli powder, according to your taste
• 1 tbsp each of tomato puree and paprika
• 1 400 g (14 oz.) tin chopped tomatoes
• 1 400 g (14 oz.) tin red kidney beans, drained
• 1 400 g (14 oz.) tin cannelini beans, drained
• 500 g (1 lb.) vegetables (e.g. carrots, peppers, courgettes, etc.), chopped
1. Heat the oil in a large pan. Add the onion, garlic and chilli and sauté for 5 minutes.
2. Add the tomato purée and paprika and cook for 2 minutes.
3. Add the tinned tomatoes, beans and vegetables. Stir and bring to the boil. Simmer for 20 minutes until the vegetables are tender.
4. Serve with cooked rice, pitta bread or crusty bread.
<————————————————————————>
Bean provencal
Cannelini beans are rich in protein, complex carbohydrates and soluble fibre, which helps to balance blood sugar and insulin levels. The peppers are super-rich in vitamin C, a powerful antioxidant that helps speed recovery after exercise as well as helping to prevent cancer and heart disease.
makes 4 servings
• 1 tbsp olive oil
• 1 onion, sliced
• 1 red pepper, deseeded and sliced
• 1 green pepper, deseeded and sliced
• 1 garlic clove, crushed
• 2 courgettes, trimmed and sliced
• 400 g (14 oz.) tinned chopped tomatoes
• 400 g (14 oz.) tinned cannelini beans or butter beans
• 1 tbsp tomato paste
• 1 tsp dried oregano or basil
• A little low-sodium salt and freshly ground black pepper
1. Heat the olive oil in a heavy based pan and sauté the onions and peppers over a moderate heat until soft. Add the garlic and courgettes and continue cooking for a further 5 minutes, stirring occasionally.
2. Add the tomatoes, beans, tomato paste and dried herbs. Cover and simmer for 15–20 minutes. Season with the low-sodium salt and black pepper.
<————————————————————————>
Spicy lentil burgers
These highly nutritious burgers are easy to make and a terrific source of protein, iron and fibre. Accompany with a tomato salsa and Greek yoghurt.
makes 4 burgers
• 1 tbsp oil
• 1 onion, finely chopped
• 1 tbsp curry powder
• 175 g (6 oz.) red lentils
• 600ml (1 pt.) vegetable stock
• 125 g (4 oz.) fresh wholemeal breadcrumbs
• Salt and black pepper to taste
• Little oil for brushing
• 4 wholemeal baps
• Salad leaves
• Greek yogurt or tomato salsa
1. Heat the oil in a large pan and cook the onion until softened. Stir in the curry powder and cook for a further 2 minutes.
2. Add the lentils and stock. Bring to the boil and simmer for 20–25 minutes. Alternatively, cook in the pressure cooker for 3 minutes and turn off the heat.
3. Allow to cool slightly and mix in the breadcrumbs. Shape into 4 burgers. Place on a lightly oiled baking tray and brush with a little oil.
4. Bake for 7–10 minutes at 200 °C/400 °F/Gas mark 6 until golden and firm.
5. Split the baps and place one burger inside together with salad leaves and a tablespoon of Greek yogurt or tomato salsa.
<————————————————————————>
Walnut and rosemary burgers
These burgers are really easy to make if you have a food processor. Not only are they super-nutritious, but are also perfect for vegetarian
guests at a barbecue. Walnuts are a great source of heart-healthy omega-3 oils, which are important healthy joints and oxygen delivery during exercise. They also supply protein, iron, vitamin E and zinc.
makes 8
• 175 g (6 oz.) walnuts
• 140 g (41⁄2 oz.) fresh wholemeal breadcrumbs
• 1 large red onion, finely chopped
• 1 garlic clove, crushed
• 1 tsp dried rosemary
• A little low-sodium salt and freshly ground black pepper
• 2 omega-3 rich eggs
1. Pre-heat the oven to 190 °C/375 °F/Gas mark 5.
2. Place the walnuts in a food processor and whiz until they are finely ground.
3. Add the breadcrumbs with the onions, garlic, rosemary, low-sodium salt and freshly ground black pepper. Process the mixture for about 30 minutes until it is evenly combined.
4. Add the eggs and process until it holds together firmly. If it is too wet add a few more breadcrumbs.
5. Form the mixture into 8 flat burgers 1.5 cm (1⁄2 in.) thick.
6. Place on an oiled baking tray then brush with olive oil . Bake in the oven for 25–30 minutes until crisp and brown.
Credit By : E-book “Food for Fitness”.
Pages: 1 2
