Vegetarian recipes - The Nutrition Coach Network

Vegetarian recipes The recipes below can be varied according to taste and which vegetables are in season. Dahl 1 mug of orange split lentils 1 onion, chopped 5 cloves garlic, finely chopped 1tablespoon olive oil 1 teaspoon of ground coriander 1 teaspoon of ground cumin 1 teaspoon of ground turmeric 3 mugs of water 400g of canned chopped tomatoes Wash the lentils in a sieve. In a large saucepan soften the onions and garlic with the olive oil and spices (on a low heat). Don’t allow the mixture to brown and if necessary add a little water. You can also add chilli powder to taste at this point if you wish. Add the lentils, water and tomatoes and leave to simmer on a low heat for about an hour, stirring regularly to make sure the bottom doesn’t stick. If the dhal becomes too thick just add a little water. Serve with brown basmati rice and steamed green vegetables. Mongettes (haricot beans) Charentaises Olive oil 2 400g cans of haricot or fava beans I large onion, chopped 2 large tomatoes, chopped 1/2 empty bean can of water 2 cloves garlic, finely chopped Large sprig of fresh thyme 2 bay leaves Large pinch of sea salt Freshly ground black pepper Heat the oil in a large, heavy saucepan and toss in the beans with the onions and tomatoes, stirring for a few minutes until the onions are soft but not brown. Add the water, garlic, thyme, bay leaves and salt and pepper and allow to simmer for about 20 minutes. Serve with brown rice and steamed vegetables. Also great cold.

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Puy lentil salad 1 mug puy lentils 3 tomatoes 3 spring onions 6 basil leaves 1 tablespoon of olive oil 1 tablespoon of cold-pressed sunflower oil 1 dessertspoon of balsamic vinegar Freshly ground black pepper Pinch of salt Wash the lentils and place them in a large pan of cold water. Bring to the boil and simmer until the lentils are cooked. This should take around 30 minutes – taste to check they are not too hard. Drain and leave to cool. While the lentils are cooking, pop the tomatoes into the same pan for a few minutes to loosen their skins. Take them out, peel them and chop them roughly. Trim and finely slice the spring onions and roughly tear the basil leaves. Toss the lentils well with the other ingredients. The salad can be served cold or warm and is great stirred into some cooked brown basmati rice. Add some feta cheese, goat’s cheese or boiled eggs for extra protein. Lentils with spinach 250g of brown lentils 500g fresh spinach or 250g frozen spinach 1/2 teaspoon of ground coriander 1/2 teaspoon of ground cumin 1 clove garlic, crushed Freshly ground black pepper Pinch of salt 1 tablespoon of olive oil Put the lentils in a pan of cold water, bring to the boil and simmer until they are soft – this should take about an hour. Wash and chop the spinach. Put the spices, garlic, pepper, salt and olive oil and a pan over a medium heat. Stir well for a minute before adding the spinach. Stir for a couple more minutes and then drain the lentils and mix in with the spinach. Serve with brown rice or quinoa. This dish can also be made into a soup by blending it with some water and vegetable stock until smooth.


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Spiced bean stew 1 onion, peeled and chopped 2 cloves garlic, peeled and crushed 1 dessertspoon of olive oil 1 teaspoon of ground cumin 1/2 teaspoon of ground cardamom 1/2 teaspoon of paprika 1/2 teaspoon of ground cinnamon 3 large tomatoes, peeled and chopped 2 420g cans of mixed beans, drained 1 empty bean can of water Parsley to garnish Soften the onions and garlic in a large pan with the olive oil. Add the spices and stir for a few minutes. Add the tomatoes and then the beans. Pour in a can of water and leave the mixture to simmer for at least half an hour until stewed. Serve the stew garnished with parsley with brown rice or quinoa. Other vegetables can be added to the stew along with the tomatoes. Lentil stew 1 cup lentils 2 bay leaves 2 onions 4 carrots 2 cups of diced squash 1 sweet potato 1 stalk of celery 1 vegetable bouillon cube (e.g. Marigold) 1 handful of watercress 1 teaspoon of wheat-free tamari sauce Place the onions and bay leaves in a pot with water and stock cube, cover and bring to the boil. Simmer for 30-35 minutes. Half way through add the squash and sweet potatoes. After a further ten minutes add the celery and carrots. Towards the end add the watercress and stir in the tamari sauce. Serve with brown rice, quinoa or mashed potatoes. You can also turn this into soup by blending it with some water and stock until smooth.


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Vegetable curry 1 cup of lentils and/or 1 tin of chickpeas or mixed beans 1 can of chopped tomatoes 2 onions, chopped 2 cloves of garlic, chopped 2 carrots, chopped 1 sweet potato, chopped 2 courgettes, chopped 4 tomatoes, chopped 2 cups of cauliflower chopped 2 teaspoons of ground cumin 2 teaspoons of ground coriander 1 teaspoon of ground turmeric 1 teaspoon of chilli powder or to taste (or you could use fresh chillies) Couple of tablespoons of tomato puree 1 tablespoon of olive oil Place the lentils in a saucepan of cold water and bring to the boil and simmer until soft. Chop the onion and garlic and place in a separate, large saucepan and gently soften over a low heat. Add the spices and stir for a couple of minutes. Add the chopped vegetables to the onion, garlic and spices and leave to soften for a few minutes (you may need to add some water). Place the tinned tomatoes in the pan and add the lentils plus enough water to just cover the vegetables. If you are using chickpeas rather than, or as well as, lentils add them at this point. Add the tomato puree and leave to simmer until all the vegetables are soft. Instead of using ground spices you could use a curry paste (e.g. Sharwoods). Serve with brown basmati rice and yoghurt with finely diced cucumber. This recipe can be made into soup by blending and adding extra water and some vegetable stock powder. Vegetable chilli Follow the same recipe as above but omit the cumin, coriander and turmeric and use chilli powder or fresh chillies instead. Use red kidney beans or mixed beans rather than lentils or chickpeas. Vary the vegetables according to taste/what is in season. Serve with brown rice or baked potatoes and a green salad and guacamole.


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Roasted vegetables with goat’s cheese Carrots Sweet potatoes Beetroot Red, orange and yellow peppers Red onions Parsnips Broccoli Tomatoes 3 or 4 cloves of garlic, roughly chopped Fresh or dried herbs such as thyme or basil Soft goats cheese with a rind (e.g. goats cheese brie or camembert) Chop the vegetables into medium sized pieces and place in a roasting tin with a good splash of olive oil and a little balsamic vinegar, salt and pepper. Roast in a hot oven (about 180 degrees centigrade) for around 45 minutes to an hour. When the vegetables are ready, turn the oven off and turn the grill on. Place a few slices of goat’s cheese (depending on how many you are feeding – you need around 2 large slices per person) on a piece of tin foil and grill until it starts to melt and go brown. Serve the vegetables with the goat’s cheese melting on top. This is good with a large green salad. It can also be served with quinoa or brown rice and toasted pine nuts rather than, or as well as, the goats cheese.

Some of these recipes are taken from Natalie Savona’s ‘The Kitchen Shrink’ and Gillian McKeith’s ‘You Are What you Eat’.


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