Vegetarian – Wealthy Diets https://wealthydiets.com Health is wealth, healthy diets & recipes Sun, 24 Sep 2017 23:24:31 +0000 en-US hourly 1 https://wordpress.org/?v=6.5.3 Mushroom curry https://wealthydiets.com/vegetarian/mushroom-curry/ https://wealthydiets.com/vegetarian/mushroom-curry/#respond Sun, 24 Sep 2017 23:23:15 +0000 http://www.wealthydiets.com/?p=2906

With great texture and bags of flavour, this meat-free curry makes a superb, comforting autumn dish.

Serves 4 TO 6
Cooks In 45 Minutes
Difficulty NOT TOO TRICKY

Ingredients

  • 500 g mixed mushrooms (portobello, chestnut etc)
  • 2 cloves of garlic
  • 5 cm piece of ginger
  • 1 onion
  • ½–1 fresh red chilli
  • 500 g ripe mixed-colour tomatoes
  • groundnut oil
  • 1 teaspoon turmeric
  • 1 teaspoon fenugreek
  • 1 heaped teaspoon black mustard seeds
  • 1 heaped teaspoon medium curry powder
  • 1 tablespoon mango chutney
  • 1 x 400 ml tin of light coconut milk
  • 30 g paneer
  • 400 g brown basmati rice
  • 2 limes
  • 1 bunch of fresh coriander

Method

  1. Preheat the oven to 200°C/400°F/gas 6.
  2. Roughly chop some of the mushrooms, keeping the smaller ones whole and tearing up the rest. Tip into a large casserole dish and toast on the hob over a medium heat for 5 to 8 minutes, until nutty and really golden.
  3. Meanwhile, peel and finely slice the garlic, ginger and onion. Trim and finely slice the chilli, then roughly chop the tomatoes.
  4. Add all of it to the pan except the tomatoes, then add 1 tablespoon of oil and the spices. Toss for 2 minutes, or until the spices are toasted and it’s smelling lovely, stirring continuously.
  5. Add the tomatoes, mango chutney and coconut milk, stir to combine and season well with sea salt and black pepper.
  6. Top with bits of the paneer and place in the oven. Cook for 30 minutes, or until all cooked through and gnarly.
  7. Meanwhile, cook the rice according to the packet instructions.
  8. Taste and season as required, adding a little lime juice if needed.
  9. Spoon the curry over the rice, then roughly chop the coriander leaves and scatter over the top. Cut the remaining lime into wedges for people to squeeze over the top.
]]> https://wealthydiets.com/vegetarian/mushroom-curry/feed/ 0 Veggie feijoada with sweet potato & kidney beans https://wealthydiets.com/vegetarian/veggie-feijoada-with-sweet-potato-kidney-beans/ https://wealthydiets.com/vegetarian/veggie-feijoada-with-sweet-potato-kidney-beans/#respond Sun, 24 Sep 2017 22:32:04 +0000 http://www.wealthydiets.com/?p=2900

Feijoada is a classic Brazilian stew, which I’ve tweaked to make a gorgeous meat-free dinner. With chunks of beautiful sweet potato, black beans, sweet peppers and coriander to freshen it all up, this is a cracker of a dish. Kidney beans are also packed with micronutrients, such as iron, which is vital for building those all-important red blood cells to help you from feeling tired.

Serves 2
Cooks In 35 Minutes
Difficulty NOT TOO TRICKY

Ingredients

  • 160 g brown rice
  • 200 g sweet potato
  • 2 red onions
  • 2 cloves of garlic
  • 1 red pepper
  • ½ a courgette
  • olive oil
  • ½ x 200 g tin of kidney beans
  • 1 teaspoon ground coriander
  • 1 teaspoon smoked paprika
  • 15 g fresh coriander
  • 4 ripe tomatoes
  • 50 g fat-free natural yoghurt

Method

  1. Place the rice into a medium pan, cover with cold water, then place over a medium heat. Bring to the boil, then simmer gently for 12 to 15 minutes, or until just cooked. Drain in a sieve, then place the sieve over the warm pan. Season with a little sea salt and black pepper, cover with a lid and set aside off the heat.
  2. Meanwhile, fill a small pan with water, place over a medium heat and bring to the boil. Peel and chop the sweet potato into chunks, then add to the pan when the water is boiling. Cook with the lid on for 5 minutes, or until tender. Drain and set aside.
  3. Meanwhile, peel the onions and cut into wedges. Separate each wedge into petals, then peel and finely slice the garlic. Halve, deseed and roughly dice the pepper, then trim and halve the courgette, roughly slicing it at an angle.
  4. Heat 1 tablespoon of olive oil in a large pan over a medium-high heat. Add the sweet potato, onions, peppers, and courgette, cooking for 8 minutes, or until softened but charred and gnarly on the outside.
  5. Drain the beans, but reserve the juice. Add the beans to the hot pan (save the rest for another day) and cook for 1 more minute. Stir through, then add the garlic, ground coriander, and paprika. Season well with salt and pepper and cook for 3 minutes, or until sticky and gnarly.
  6. Meanwhile, finely slice the coriander, stalks and all. Roughly chop the tomatoes. Add to the pan with their juices, along with the coriander stalks, the reserved liquid from the beans and 275ml of water. Bring to the boil, then simmer for 5 to 10 minutes, or until the veg is soft and the sauce has thickened. Add an extra splash of water to loosen if the sauce gets too thick.
  7. Season the veggie feijoada to taste and stir through most of the coriander leaves. Serve with the rice, a dollop of yogurt and the reserved coriander scattered on top.
]]> https://wealthydiets.com/vegetarian/veggie-feijoada-with-sweet-potato-kidney-beans/feed/ 0 Savoury pancakes with paneer & spinach stuffing https://wealthydiets.com/vegetarian/savoury-pancakes-with-paneer-spinach-stuffing/ https://wealthydiets.com/vegetarian/savoury-pancakes-with-paneer-spinach-stuffing/#respond Sun, 24 Sep 2017 22:21:42 +0000 http://www.wealthydiets.com/?p=2894

These pancakes make a versatile base for any spicy filling, and it’s easy to double quantities to feed a crowd – a brilliant option for a reviving post-party brunch.

Serves 8
Cooks In 1H
Difficulty NOT TOO TRICKY

Ingredients

  • 225 g plain flour
  • 3 large free-range eggs
  • 300 ml semi-skimmed milk
  • 2 teaspoons unsalted butter
  • 3 spring onions
  • 6 sprigs of fresh coriander
  • 6 sprigs of fresh mint
  • 2 fresh green chilies
  • 1 teaspoon toasted cumin seeds
  • ¼ teaspoon turmeric
  • Optional: plain yogurt, chopped coriander, and diced red chili , to serve

PANCAKE FILLING

  • 400 g fresh baby spinach, or defrosted frozen spinach
  • vegetable oil
  • 400 g paneer
  • 1 teaspoon black mustard seeds
  • 1 teaspoon cumin seeds
  • 1 onion
  • 5 cm piece of ginger
  • 3 cloves of garlic
  • 1 teaspoon curry powder
  • 4 tablespoons double cream
  • 1 lemon

Method

  1. Start by making your filling. Blanch the spinach in a pan of boiling water for 3 to 4 minutes, or until wilted. Drain in a colander, squeeze out any excess water, then blitz in a food processor until roughly puréed. Set aside.
  2. Cut the paneer into 1.5cm cubes. Heat 1 tablespoon of oil in a wide non-stick frying pan, then stir-fry the paneer for 2 to 3 minutes, or until lightly golden. Remove with a slotted spoon and set aside.
  3. Peel and thinly slice the onion, then peel and finely grate the garlic and ginger. Put to one side.
  4. Heat 2 more tablespoons of oil in the same frying pan. Add the black mustard seeds and cumin seeds and stir-fry for about 30 seconds, until they begin to become fragrant, then add the onion and fry over a low heat for about 5 to 6 minutes, or until softened.
  5. Add the grated ginger, garlic and curry powder to the pan and continue to cook for a further minute or so. Then, stir in the spinach and cook over a medium heat for another 3 to 4 minutes.
  6. Add the paneer and cream. Cook, stirring, for 2 to 3 minutes, or until piping hot. Squeeze in half the lemon juice, then taste and season, adding more lemon juice, if you like. Put to one side and keep warm.
  7. To make the pancakes, place the flour in a large bowl and season with sea salt. Make a well in the center and add the eggs and half of the milk.
  8. Melt the butter in a medium non-stick frying pan (roughly 20cm). Allow to cool a little, then add to the batter along with the remaining milk. Whisk everything until smooth.
  9. Trim and finely slice the spring onions and chilies (deseeding if you like), then pick and finely chop the herb leaves. Stir it all into the batter, along with the cumin seeds and turmeric until well combined. Leave the batter to rest for at least 15 minutes.
  10. Lightly grease the frying pan with oil and place over a medium heat. Once the pan is hot, add a ladleful of batter, turning the pan so it evenly and thinly coats the base. Cook for 1 to 2 minutes, until set and lightly golden. Flip over with a spatula and cook the other side for another minute, until golden.
  11. Slip the pancake onto a warm plate and keep covered with a clean tea towel while you make the rest of the pancakes. You should have 8 in total.
  12. When you’re ready to serve, place large spoonfuls of the spinach and paneer mixture in the middle of each pancake and fold into triangles or roll up to enclose the filling.
  13. Drizzle with a little yoghurt and scatter over some chopped coriander and diced red chilli (if using). You could also serve the stack of pancakes with all the accoutrements on the table and just let everyone help themselves.
]]> https://wealthydiets.com/vegetarian/savoury-pancakes-with-paneer-spinach-stuffing/feed/ 0 Black bean burgers https://wealthydiets.com/vegetarian/black-bean-burgers/ https://wealthydiets.com/vegetarian/black-bean-burgers/#respond Sun, 24 Sep 2017 22:11:11 +0000 http://www.wealthydiets.com/?p=2889

These veggie burgers are packed with protein, a nutrient that is often lacking from a vegetarian diet. But of course, you don’t have to be a vegetarian to enjoy these! Oozy mozzarella, punchy balsamic onions and a tangy, crunchy slaw make this dish a weeknight staple, and you can whip it up in under an hour.

Serves 2
Cooks In 40 Minutes
Difficulty NOT TOO TRICKY

Ingredients

  • ½ a red onion
  • 1 tablespoon balsamic vinegar
  • 1 fresh red chilli
  • 2 spring onions
  • 1 x 400 g tin of black beans
  • 100 g fresh breadcrumbs
  • 1 lemon
  • extra virgin olive oil
  • 1
  • tablespoons natural yoghurt
  • 80 g baby kale
  • 30 g rocket
  • olive oil
  • 1 ripe beef tomato
  • 75 g mozzarella cheese
  • 2 wholemeal buns

Method

  1. Peel onion, finely slice into rounds and place in small bowl with balsamic and a pinch of sea salt. Set aside.
  2. Halve, deseed and finely chop chilli. Trim and finely chop spring onions. Place both in a mixing bowl. Drain beans and pat dry with kitchen paper. Add to the bowl, along with breadcrumbs.
  3. Season, then scrunch the bean mixture together with clean hands. Divide into 3 balls, flatten into patties and place 2 in the fridge to chill for 10 minutes (wrap and freeze the spare for another day).
  4. In a small bowl, combine half the lemon juice, 1 tablespoon of extra virgin olive oil, and yoghurt. Season well. Trim the kale and mix into dressing with the rocket. Put aside.
  5. Heat 1 tablespoon of olive oil in a non-stick pan over medium heat. When the pan is hot, fry burgers for 4 minutes on each side, or until golden. If they colour too quickly, reduce the heat.
  6. Slice the tomato and mozzarella into rounds and open the buns.
  7. When the burgers are almost cooked, top each one with mozzarella. Cover the burgers with a lid for 2 minutes to melt the cheese.
  8. Set another pan over a high heat and warm the bun halves, cut side down, for 2 minutes or until toasted.
  9. Lift the onions out of the balsamic with a fork.
  10. Pop slices of tomato on each bun base, and a burger on top. Top with balsamic onions and the bun lid. Serve kale salad alongside.
]]> https://wealthydiets.com/vegetarian/black-bean-burgers/feed/ 0 Middle Eastern roasted sprouts https://wealthydiets.com/vegetarian/middle-eastern-roasted-sprouts/ https://wealthydiets.com/vegetarian/middle-eastern-roasted-sprouts/#respond Sun, 24 Sep 2017 21:55:39 +0000 http://www.wealthydiets.com/?p=2880

Allow your sprouts to dry out after parboiling so their outer layers can get nice and charred when roasted.

Serves 4
Cooks 45 Minutes
Difficulty NOT TOO TRICKY

Ingredients

  • 500 g Brussels sprouts
  • 1 teaspoon cumin seeds
  • 2 teaspoons coriander seeds
  • 2 small red onions
  • 1 bulb of fennel
  • olive oil
  • 1 teaspoon sesame seeds
  • 25 g hazelnuts
  • 200 g Greek yoghurt
  • 1 heaped teaspoon tahini
  • 1 small clove of garlic
  • 1 lemon
  • 1 pinch of sumac
  • ½ a bunch of fresh coriander, dill and mint (20g)

Method

  1. Preheat the oven to 200ºC/400ºF/gas 6.
  2. Bring a large pan of salted water to the boil over a medium-high heat. Wash and trim the sprouts, then add to the pan and parboil for 3 minutes. Drain in a colander and set aside to dry.
  3. Toast the cumin and coriander seeds in a small frying pan over a medium heat for 3 minutes, or until fragrant. Using a pestle and mortar, finely grind the toasted seeds with a pinch of sea salt.
  4. Tip most of the spice mix into a large roasting tray and toss in the sprouts.
  5. Peel and slice the onions, then trim and slice the fennel. Tip into the tray along with a glug of oil.
  6. Spread everything in an even layer – you may need two trays – and cook for 20 minutes, until tender and starting to caramelise.
  7. Meanwhile, return your frying pan to the heat and toast the sesame seeds and hazelnuts for 3 minutes, then grind up with the remaining spices, using a pestle and mortar.
  8. Combine the yoghurt with the tahini. Peel and crush the garlic and stir through, then finely grate in half the lemon zest and squeeze in half the juice (save the rest for another day).
  9. Taste the yoghurt and season well, then spread it evenly over the base of a large serving platter and sprinkle some sumac over the top.
  10. Spoon the sprout mix on top of the yoghurt mixture, scraping up the lovely crispy bits in the pan. Sprinkle the ground nuts and seeds over the top.
  11. Pick and finely chop the herb leaves, discarding the stalks. Scatter the leaves across the plate, then serve.
]]> https://wealthydiets.com/vegetarian/middle-eastern-roasted-sprouts/feed/ 0 Wilted spinach with yoghurt & raisins https://wealthydiets.com/vegetarian/wilted-spinach-with-yoghurt-raisins/ https://wealthydiets.com/vegetarian/wilted-spinach-with-yoghurt-raisins/#respond Sun, 24 Sep 2017 21:27:44 +0000 http://www.wealthydiets.com/?p=2872

This quick and easy side dish is a real delight. Frozen spinach is suggested here as it is more economical and speedy to prepare, but you can substitute it with finely chopped fresh spinach, if you prefer.

Serves 8
Cooks In 15M
Difficulty NOT TOO TRICKY

Ingredients

  • 300 g frozen spinach , (or 800g fresh spinach)
  • 1 small clove of garlic
  • 500 g Greek yoghurt
  • sunflower oil
  • 40 g raisins
  • extra virgin olive oil

Method

  1. Place the spinach in a saucepan with a few tablespoons of water and cook over a medium heat for a few minutes, or until defrosted (if using frozen) and just cooked. Take off the heat and leave to cool.
  2. Peel and crush the garlic and mix with the yogurt, ¾ of a teaspoon of sea salt and a generous grind of black pepper. Stir in the cooled spinach.
  3. Heat 1 tablespoon of sunflower oil in a small pan and fry the raisins for 1 to 2 minutes, or until starting to plump up.
  4. Scatter over the spinach and finish with a drizzle of extra virgin olive oil just before serving.
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