Vegetarian/Vegan

Vegetarian/Vegan

Big Green Frittata

Ingredients

  • 8 eggs
  • 4 medium courgettes, roughly grated
  • 1 bunch of spring onions chopped
  • 2 garlic cloves
  • 1 big handful of frozen peas
  • A pinch of cumin
  • 2 handfuls of fresh basil or parsley
  • A pinch of dried oregano or thyme
  • A big pinch of salt and black pepper
  • 1 tbsp of coconut oil, for frying
  • 1 handful of grated cheese

Method

  1. Whisk the eggs together in a large bowl, then mix in all the other ingredients except the coconut oil and cheese.
  2. Choose a medium frying pan (that is grill friendly, no wooden handles!) and melt the coconut oil over a high heat. Swirl the pan to ensure the bottom is entirely coated.
  3. When the coconut oil is hot, pour in the frittata mixture and set your grill to high.
  4. Pop a lid on the pan, turn the heat down to medium and cook for 5-8 minutes until the base of the frittata is cooked and solid. Use a wooden spatula or tip the pan from side to side to test if the base is cooked, turning the heat down if you’re worried about burning.
  5. Take the lid off, scatter the cheese on top and pop under the grill until the top is golden brown – which takes about a minute. To check if it is done, give the pan a shake – the frittata should be just cooked in the middle.
  6. Remove the pan from the grill and allow to cool for 5 minutes, then, using a spatula to help, carefully edge the frittata out of the pan onto a chopping board and slice into four wedges to serve.
Chickpea Pancakes

Ingredients

  • 250g chickpea flour (also known as gram flour)
  • 2 pinches of sea salt
  • 1 pinch of black pepper
  • 1 pinch of cumin
  • 400ml water
  • Olive oil for frying

Method

  • To make the pancakes, whisk together the chickpea flour, water and seasoning.
  • Leave to stand overnight or for at least 30 minutes at room temperature to allow the chickpea flour to fully absorb the water. Prepare your toppings in the meantime.
  • Lightly grease your pan with olive oil and set over a medium-high heat.
  • Pour in about 4 tablespoons of the batter, swirl to around 12cm wide and 2mm thick (like a traditional pancake) and cook for a few minutes.
  • Flip the base over (its ready when it flips over easily) and cook the other side until golden brown. Cook longer for a crisper base. Repeat to make the remaining pancakes.
  • Then put on your favourite toppings and enjoy!
Chickpeas with Tomato, Parsley and Cumin Part 2
Chickpeas with Tomato, Parsley and Cumin Part 2

To make into a delicious, nutritious pâté, simply add the cooked and cooled chickpea mix to a blender with 3/4 cup of water and blend till the desired texture is reached.

The pâté is great on toast, in a wrap or as a dip with crudités or crackers and makes a healthy lunch box snack for kids.

Both recipes freeze extremely well.

Tofu, Bean and Vegetable Bake with Sweet Potato Ribbons (vegan)
Tofu, Bean and Vegetable Bake with Sweet Potato Ribbons (vegan)

Ingredients

1 head broccoli, broken into florets
1 pack baby sweetcorn
1 large handful mangetout, trimmed
1 large carrot, peeled and diced
1 sweet potato
1 block tofu – organic
1 tin organic black eyed beans
A few sprigs fresh thyme, leaves removed
2 tbsp tamari sauce
2 tbsp coconut butter or olive oil
Himalayan salt
Ground black pepper

Method

Stir fry the vegetables, excluding the sweet potato, in a little coconut butter or olive oil for 10 minutes on low heat. Cube the tofu and add along with the black-eyed beans, thyme leaves, tamari sauce, salt and pepper and continue to stir fry until soft. Transfer the mixture to a baking dish.

Slice the sweet potato into thin ribbons and lay on top. Brush with some olive oil and place under a medium grill for 15 minutes, for a delicious crispy topping.

Serve with a green salad and steamed cabbage.

TIPS: A nutrition packed fridge clearing meal.

This is a great peeler set that adds flare and ease to many of my recipes. I used the green peeler to make the sweet potato ribbons.

Nutritional value

A good source of protein from both the beans and the tofu. Never mind five-a-day, get your seven-a-day all in one easy to make dinner!

Avocado Potato Salad

Ingredients

  • 100g baby new potatoes, scrubbed clean
  • ½ tsp reduced salt vegetable powder
  • ½ ripe avocado, mashed with a fork with tbsp lemon juice
  • ½ tbsp fresh flat leaf parsley, chopped
  • Freshly ground black pepper

Method

  1. Boil the potatoes in water with the vegetable powder for 30 minutes, or until soft. Drain.
  2. When the potatoes have cooled, stir in the mashed avocado and sprinkle with parsley and black pepper.
Falafel

MAKES AROUND 24 BALLS

Ingredients

  • 400g sweet potato
  • ¾ cup gram flour
  • 1 spring onion, finely chopped
  • A large handful of fresh parsley, finely chopped
  • A tiny pinch of cayenne
  • ½ tsp bicarbonate of soda
  • ½ tsp lemon juice
  • 2 eggs
  • Salt and pepper
  • 1 ½ tsp ground cumin
  • ½ tsp ground coriander

Method

  1. Preheat the oven to fan 190c and line a baking tray.
  2. Peel and boil the sweet potato for 15 minutes or until soft.
  3. Drain away the water and place the sweet potato into a mixing bowl.
  4. Whisk the egg and add to the sweet potato.
  5. Add the remaining ingredients and mix well.
  6. Leave mixture to set in the fridge for at least half an hour.
  7. Remove the mixture from the fridge and shape into balls.
  8. Bake for 15-20 minutes. The falafel balls are delicious hot or cold!
Chickpeas with Tomato, Parsley and Cumin  Part 1
Chickpeas with Tomato, Parsley and Cumin Part 1

Ingredients

1 tbsp olive oil
2 cartons organic chickpeas
2 tbsp tomato purée
1 large handful fresh curly parsley
1 tsp cumin
½ tsp Himalayan salt

Method

Rinse the chickpeas thoroughly in a colander. Heat the olive oil in a frying pan over medium heat and sauté the chickpeas for one minute. Lower the heat then add all the other ingredients, gently stirring them into the chickpeas for a couple of minutes. Serve over some brown rice with a green leafy salad for a quick, easy and healthy meal.

TIP: For a slightly stronger flavour – top with sundried tomatoes.

Nutritional value

Chickpeas – an excellent source of protein as well as containing a range of minerals such as iron, zinc and magnesium. They are also a very good source of fibre.

Tomatoes – packed with lycopene, vitamin C, K, B6 and fibre.

Parsley – vitamin C, folic acid and iron.

Cumin – excellent for stimulating and enhancing the digestive system.

I would always recommend using dried chickpeas but this can be time consuming. Cartons will make the job quicker but please ensure that the cartons of chickpeas do not contain extra salt or additives.