Food & recipes

Healthy Nutrition: warming veggie recipes

As the dark nights draw in enjoy these hearty yet healthy dishes

As the dark nights draw in enjoy these hearty yet healthy dishes
It’s always tempting to overload on comfort foods during the colder months, which can lead to a few extra pounds piling up on you.That is exactly why we’ve picked these three wholesome dishes from Slimming World’s 50 Free Green Recipes, as they’re filling,ridiculously nutritious and low in calories!

FIVE BEAN CHILLI WITH HOMEMADE HOUMOUS

SERVES 4

1 large onion, peeled and roughly chopped
1 large red chilli, deseeded and finely chopped
1 red pepper
1 yellow pepper
1 tsp of ground cinnamon
1 tbsp of ground cumin
500g of Quorn mince
400g of chopped tomatoes with chilli
500g of passata
2 level tbsp of tomato puree
175g of green beans, trimmed and halved
For the houmous
200g chickpeas
1 garlic clove
2 tbsp lemon juice
4 tbsp of Greek yoghurt

Add the onion, red chilli, red and yellow peppers and three tablespoons of water to a large saucepan and cook for five minutes, stirring frequently. Next add the cinnamon and cumin and cook for further two minutes, stirring continuously.
Stir in the Quorn mince, tomatoes,passata, tomato puree and 150ml of water. Bring to the boil and then cover and simmer for 20 minutes.
Cook the green beans in boiling water for three minutes and then drain. Stir into the mixed beans and the Quorn mixtureand simmer for about 15 to 16 minutes.Season the chilli to taste – for an extra hot kick add a few drops of Tabasco sauce.

This chilli is delicious served with rice and home-made hummous. Simply blend all the hummous ingredients and season to taste, adding a splash more of the lemon juice if desired.

Chef says: A tasty twist on the Tex-Mex classic, this comforting chilli is easy to make and has a spicy kick

QUINOA AND VEGETABLE PILAFF

SERVES 4

300g of quinoa
Low calorie cooking spray
2 garlic cloves, peeled andfinely chopped
6 spring onions, thinly sliced
2 red peppers, deseeded andfinely diced
1 yellow pepper, deseededand finely diced
1 courgette, finely diced
200ml of boiling vegetablestock
1 small bunch of fresh basil,finely chopped, reserving afew leaves for garnish
Salt and freshly groundblack pepper

Prepare the quinoa according to the packet instructions and then set aside.
Spray a large frying pan with cooking spray and place over a medium heat. Add the garlic, spring onions, red and yellow peppers and courgette and stir-fry for six to eight minutes.
Add the stock and continue to cook for five minutes or until most of the stock is absorbed. Add the quinoa and basil and stir and cook for three minutes.
Remove from the heat, season well and serve garnished with the fresh basil leaves, if using.

Chef says: Quinoa is a delicate flavoured, rice-like grain that originates inSouth America and is a richsource of protein. In thissimple recipe it is combinedwith finely choppedvegetables to make anelegant main meal or anaccompaniment

MIDDLE EASTERN CASSEROLE

SERVES 4

2cm piece root ginger, peeled and finely grated
2 tsp of ground cumin,
1 tsp of garlic salt
½ tsp of sweet smoked paprika
2 red onions, peeled and quartered
2 carrots, peeled and roughlychopped
1 courgette, halved lengthways and roughly chopped
1 medium aubergine, cut into bite-sized pieces
1 red pepper, deseeded androughly chopped
400g of chopped tomatoes
400ml of vegetable stock
200g of chickpeas, drained and rinsed
Roughly chopped fresh coriander, to garnish

Place all the ingredients in a flame and ovenproof casserole dish.
Bring to the boil on the hob.
Season well and then cover and cook in the oven for 20-25 minutes.
Remove the casserole from the oven and sprinkle over the chopped coriander before serving.

This casserole is delicious served with couscous. For an extra kick, stir finely chopped red chilli and coriander through the couscous before serving.

Chef says:
Chickpeas and veggies are cooked slowly with subtle spices to create a dish that’s hearty in texture yet delicate in flavour.

Recipes taken from Slimming World’s 50 Free Green Recipes, (£4.95, available from Slimming World Groups). To find your nearest Slimming World group visit slimmingworld.com or call 0844 897 8000.