Vegetarian Versatility

 

 

I am not a vegetarian and don’t think I would ever decide to be one, but I often have a meatless meal, sometimes by choice and often by chance. Depending upon what is at the market, in the refrigerator, freezer or store cupboard I often whip up a dish and find that the components sing loud and clear without the fish, fowl or meat addition. Meatless Mondays also feature on a regular basis!

 

This week, National Vegetarian Week as it happens, I have been trying out a few old favourites and developing some new.

I’ve been persuaded by the glowing looks of celebrities like Annie Lennox, Alexa Chung and Leona Lewis that they might be onto something!

 

Further evidence comes from The American Dietetic Association, who say that vegetarians have lower rates of heart disease, cancer, diabetes, obesity and other health problems, so going vegetarian makes sense from a health point of view too.

 

Certainly a veggie diet isn’t boring as these 3 recipes will amply illustrate. There’s a hearty main meal salad with warm green beans, potatoes and griddled halloumi cheese; a most flavoursome curry dish using spinach, tomatoes and chick peas; and finally a sweet and succulent fruit kebab dish that rounds off a bbq style or alfresco meal perfectly. A truly vegetarian feast!

 

 

WARM GREEN BEAN, HALLOUMI AND POTATO SALAD

 

This is a fabulous and substantial salad, ideal for a main meal. The fresh herbs and olives give it a real flavour of the Mediterranean.

 

 

Ingredients

Metric/US

225g/1/2 lb small new or waxy potatoes, sliced

225g/1/2 lb fine green beans, trimmed

75 ml/1/3 cup fat-free French dressing

50g/2 oz baby capers, rinsed

2 tbsp chopped fresh mint

2 tbsp chopped fresh dill

12 black olives, stoned

150g/5 oz cherry tomatoes, halved

salt and freshly ground black pepper

low-fat cooking spray or mist

200g/1/2 lb reduced-fat or lighter halloumi cheese

 

Method

1. Place the potatoes in a medium pan, cover with cold water, bring to the boil, reduce the heat and simmer for 10-15 minutes until cooked. Drain and set aside.

2. Meanwhile, bring a pan of water to the boil, add the green beans and cook for 2 minutes. Drain and set aside.

3. Mix the French dressing with the capers, mint, dill and olives. Then add the potatoes, green beans, tomatoes and salt and pepper to taste, mixing well.

4. Spritz a non-stick frying pan with the low-fat spray and heat until hot. Add the halloumi cheese and cook for 1 minute on each side until golden brown. Remove and cut into bite-sized cubes.

5. Add to the salad and mix gently to serve.

 

SERVES 4

WLS PORTION: ½

V  suitable for vegetarians

 

CALORIES PER PORTION: 212

PROTEIN: 14.9g

CARBOHYDRATE: 14.3g

FAT: 10.4g

 

SPINACH, CHICKPEA AND TOMATO CURRY

 

Here is a tasty vegetarian low-fat supper dish that came about almost by accident…I simply looked at what I had available in the refrigerator and store cupboard and decided I wanted something with a curry-like kick. Hey presto, here’s the result. Serve with Naan bread if liked and tolerated.

 

Ingredients

Metric/US

low-fat cooking spray or mist

1 clove garlic, chopped

1 small onion, finely chopped

2 tsp chopped fresh ginger

1 tbsp medium curry paste (I used a Moglai blend but use your favourite)

400g/14 oz can chopped tomatoes

400g/14 oz can chick peas, undrained

salt and freshly ground black pepper

250g/1/2 lb spinach, washed and shredded

4 tbsp/5 tbsp 0% fat-free Greek yogurt

4 tbsp chopped fresh coriander/cilantro

 

Method

1.  Spritz a medium pan with the low-fat cooking spray. Heat until hot, add the garlic, onion and ginger and cook until softened and golden. Stir in the curry paste and cook for 1 minute.

2. Add the tomatoes and simmer for 5 minutes to make a thick sauce, stirring occasionally.

3. Stir in the chick peas with their liquid and bring to the boil. Reduce the heat and simmer for 10 minutes. Season to taste with salt and freshly ground black pepper.

4. Add the spinach, cook gently for 2 minutes or until the spinach is just cooked. Serve with a spoonful of yogurt and scattered with a good sprinkling of chopped fresh coriander/cilantro. Serve with Naan bread if liked and tolerated.

 

SERVES 4

WLS PORTION: ½

V  suitable for vegetarians

 

CALORIES PER PORTION:  134 

PROTEIN:  9.2g

CARBOHYDRATE:  17.2g 

FAT:  3.4g

 

 

GRIDDLED APPLE KEBABS WITH GINGER YOGURT DIP

 

These juicy fruit kebabs with a zingy dip make the perfect end to any meal. I have made them with Pink Lady apples because they are perfectly pink and sweet.

 

 

Ingredients

Metric/US

I Pink Lady apple, cored and cut into 12 wedges

¼ small pineapple, peeled, cored and cut into cubes

4 tbsp sugar-free or reduced sugar apricot jam/jelly

150g/2/3 cup 0% fat Greek yogurt

2 tsp finely grated fresh ginger

a few fresh mint leaves, roughly torn

 

Method

1. Thread the apple and pineapple pieces onto 4 skewers. Brush with 1 tbsp of the jam.

2. Heat a griddle pan until really hot, add the skewers and cook for 4-5 minutes, turning frequently until char-grilled/char-broiled. Remove and allow to cool slightly.

3. Meanwhile, mix the yogurt with the remaining jam and ginger, mixing well. Serve the kebabs while warm (do not serve too soon, the fruit mixture will be very hot) with the yogurt dip and scattered with a few torn mint leaves.

 

SERVES 2

WLS PORTION: ½

V suitable for Vegetarians

 

CALORIES PER PORTION:  137

PROTEIN:  7.4g

CARBOHYDRATE:  26.5g

FAT:  0.2g