THERE ARE SO MANY amazing vegetables on supermarket shelves these days that the idea of every meal revolving around meat seems limiting and quite old-fashioned. Cutting down on meat and including more vegetables in your diet is not only a step forward for your health and the planet, it’s going to be a positive influence on your bank balance too. If you replace even just a few of your usual meat-based meals with veggie ones, you’ll quickly notice how much you save.
If, up until now, veg shopping has tended to centre on the standard trio of potatoes, carrots and onions, this is your chance to try something new and exciting. Beetroot lends the risotto here an amazingly vibrant colour, while butternut squash gives the pasta bake here a luxurious creamy sauce. There are eight varieties of veg and beans in the Minestrone, so each mouthful provides a different texture and taste. And do give the curry a go – I guarantee even the most passionate of sprout haters will be converted!
Vegetables are so versatile, it’s high time we celebrated them properly, promoting them to be the central hero of a meal more often, rather than just sitting on the side. From pizzas and curries to pasta dishes, tray bakes and even filo-wrapped veg parcels (here), I hope the recipes in this chapter will encourage you to cook more veg-centred meals. You’ll be impressed by their fantastic depth of flavour, I promise.
Roasted vegetables and rocket pesto
Using rocket to make pesto is a nice alternative to the usual basil, adding an extra peppery flavour and taking it to another level. Any leftover pesto can be stirred through pasta – it keeps well in the fridge in a jar topped with a layer of olive oil. V
Serves 4
700 calories per serving
400g long beetroot (or round beetroot, cut into wedges)
400g rainbow carrots
300g baby parsnips
400g butternut squash
2 tbsp extra-virgin olive oil
1 tbsp fennel seeds
2 baby cauliflowers, halved
500g hispi cabbage, cut into 4 wedges
Sea salt and freshly ground black pepper
For the rocket pesto
90g rocket leaves
1 garlic clove, grated
25g pine nuts, toasted
25g basil leaves
40g Parmesan, finely grated
Juice of ½ lemon
120ml extra-virgin olive oil
2 tbsp light olive oil
To finish
25g pine nuts, toasted
A handful of rocket leaves
1 Preheat the oven to 220°C/Fan 200°C/Gas 7. Line two roasting trays with baking parchment.
2 Peel the beetroot, carrots and parsnips, and cut away the skin from the butternut squash. You want the veg to be in similar-sized pieces to ensure they cook evenly, so cut any larger root veg in half lengthways and then cut the squash into similar-sized wedges. Place in a single layer in the roasting trays. Drizzle with the extra-virgin olive oil and sprinkle with salt, pepper and the fennel seeds. Roast for 20 minutes.
3 Take the trays out, add the cauliflower and cabbage and turn to coat in the oil. Swap the oven shelf position of the trays and cook for a further 20 minutes.
4 Meanwhile, make the rocket pesto. Have a large bowl filled with water and ice to hand. Bring a pan of water to the boil, add a pinch of salt, then plunge the rocket into the pan and blanch very briefly. As soon as it’s wilted, scoop it out with tongs or a slotted spoon and drop it into the iced water to cool quickly.
5 Drain the rocket and squeeze out all water. Place in a small food processor and add the garlic, pine nuts, basil, Parmesan, lemon juice and both olive oils. Blend until smooth. Season with salt and pepper to taste.
6 Once the vegetables are cooked, share them between warmed plates and drizzle with the rocket pesto. Scatter over the toasted pine nuts and fresh rocket leaves. Serve straight away.
Roasted vegetables and rocket pesto
Feta and greens filo triangles
For these parcels, filo pastry provides a crunchy contrast to the creamy feta and leafy green filling, which is also balanced by a sweet and sharp tomato chilli sauce. V
Makes 6
385 calories per serving
Olive oil spray
1 onion, finely chopped
4 garlic cloves, finely chopped
250g cavolo nero, trimmed of thick stems and chopped
250g spinach, chopped
250g chard, chopped (including stems)
250g reduced-fat feta cheese, crumbled
50g pine nuts, toasted
A bunch of dill (20g), roughly chopped
½ nutmeg, freshly grated
Finely grated zest of 1 lemon
6 sheets of filo pastry, each 45 x 25cm
Sea salt and freshly ground black pepper
Sesame seeds, to sprinkle
For the tomato chilli sauce
50g caster sugar
50ml red wine vinegar
400g tin chopped tomatoes
½ tsp dried chilli flakes
1 Heat 10 sprays of olive oil in a large frying pan over a high heat. Add the onion and sauté for 4–5 minutes until softened, adding a splash of water if it starts to stick. Add the garlic and cook for another 2 minutes. Add the cavolo nero and cook for 2–3 minutes to soften slightly. Stir through the spinach and chard, then take off the heat; the spinach will have wilted only a little. Season with salt and pepper. Leave to cool completely.
2 Meanwhile, for the sauce, put the sugar in a small saucepan over a medium-high heat and swirl gently until melted and starting to turn to a caramel. Take off the heat and immediately add the vinegar, stirring to make a syrup. Add the tomatoes, chilli flakes and a pinch of salt. Simmer for 20 minutes until thickened.
3 Preheat the oven to 220°C/Fan 200°C/Gas 7. Mix the feta, pine nuts, dill, nutmeg and lemon zest into the cold greens. Divide into 6 portions. Unroll the filo; keep under a damp tea towel to stop the sheets drying out.
4 Lay a sheet of filo on your work surface with a short edge facing you and brush the edges with a little oil. Place a portion of filling at the lower end, about 1.5cm from the bottom and left hand edges and form into a triangular shape. Fold over the right half of the pastry sheet, then fold the bottom left filo corner over the filling to make a triangle. Fold the parcel up to form another triangle. Keep folding over and up until you reach the top. Seal the edge with a little oil. Spray with a little oil, sprinkle with sesame seeds and place on a baking tray. Bake for 20–25 minutes until golden and crispy. Serve with the warm tomato chilli sauce.
Feta and greens filo triangles
Miso ramen
So many amazing Japanese flavours are breaking through into the foods we eat now, and this one-bowl meal shows them off a treat. It’s a good one to try if you’re not sure about the taste of tofu, as it is fried in a delicious sweet and sticky glaze. V
Serves 4
355 calories per serving
5 tbsp miso paste
1.5 litres water
2 tbsp soy sauce
2.5cm piece of fresh ginger, grated
12 shiitake mushrooms
225g smoked tofu, cut into 4 slices
2 tbsp liquid aminos
250g soba noodles
16 baby corn
1 tbsp vegetable oil
8 baby pak choi
200g beansprouts
2 red chillies, finely sliced on an angle
2 spring onions, finely sliced on an angle
4 tbsp crispy seaweed
2 tbsp black sesame seeds
1 tbsp sesame oil, to finish
1 Place the miso, water, soy sauce, ginger and shiitake in a large saucepan. Stir to mix in the miso, then bring to a very gentle simmer. Let simmer for 5 minutes.
2 Meanwhile, place the smoked tofu in a shallow bowl and pour on the liquid aminos. Turn the tofu slices over to make sure they are soaked well on both sides.
3 Bring a pan of salted water to the boil. Add the soba noodles, bring back to the boil and cook until just tender, about 5 minutes.
4 Add the baby corn to the miso broth and cook for a further 4 minutes.
5 Meanwhile, heat the oil in a non-stick frying pan over a high heat. Lift the tofu out of its bowl, shaking off any excess liquid aminos; save this. Gently place the tofu in the frying pan and cook for 2–3 minutes on each side until browned. Now add the reserved liquid aminos to the pan (it will bubble up) and let it reduce to a glaze. Remove from the heat.
6 As soon as the soba noodles are cooked, drain them in a colander and rinse under cold water, then divide between 4 serving bowls. Add the pak choi to the miso broth and remove from the heat.
7 Divide the pak choi, baby corn and beansprouts between the bowls. Ladle over the miso broth and add the tofu. Garnish with red chillies, spring onions and crispy seaweed. Sprinkle with sesame seeds, drizzle over the sesame oil and serve straight away.
Miso ramen
Minestrone
It takes a bit of effort to get all the veg prepped and ready for this minestrone, but it’s totally worth it as you’ll be rewarded with a hearty soup that is packed with layer upon layer of flavour and texture. Keep portions stashed in the freezer for a quick midweek evening meal, or to take to work in a flask for a nourishing lunch. V ❄
Serves 8
420 calories per serving
4 tbsp olive oil
2 onions, diced
3 carrots, peeled and diced
2 small sweet potatoes, peeled and diced
3 leeks, well washed, halved lengthways and chopped
4 celery sticks
8 garlic cloves, sliced
2 x 400g tins chopped tomatoes
2 litres vegetable stock
4 sprigs of rosemary, leaves picked, finely chopped
1 tsp dried Italian mixed herbs
200g dried wholemeal spiral pasta
200g green beans, trimmed and cut into 3cm lengths
100g greens (cavolo nero, cabbage, spinach)
400g tin borlotti beans, drained
2 handfuls of basil leaves, finely chopped
4 tbsp sun-dried tomato pesto
Sea salt and freshly ground black pepper
To finish
1 large courgette, grated
50g Parmesan, finely grated
1 Heat the olive oil in a large pan over a medium-high heat. Add the onions, carrots and sweet potatoes and cook, stirring occasionally, for 15–20 minutes or until softened and caramelised. Add the leeks, celery and garlic and cook for a further 5 minutes.
2 Tip in the tinned tomatoes, pour in the vegetable stock and add the chopped rosemary and dried herbs. Bring to a simmer and allow to simmer gently for 10 minutes.
3 Meanwhile, break the pasta spirals in half. Add the pasta to the pan and cook for a further 8 minutes.
4 Now add the green beans, greens and borlotti beans and cook for a further 5 minutes. Stir in the chopped basil and sun-dried tomato pesto and season with salt and pepper to taste.
5 Ladle the minestrone into warmed bowls, scatter over the grated courgette and then grate over lots of Parmesan to serve.
To freeze minestrone: Cool and pack into one- or two-portion tubs (without any courgette or Parmesan on top) then freeze. Defrost fully in the fridge overnight. Reheat in a pan over a medium heat (or microwave on high) until hot right through. Finish with grated courgette and Parmesan.
Minestrone
Beetroot risotto with goat’s cheese
This special risotto makes the most of a classic flavour pairing and it has an amazing colour. The walnuts break up the smooth texture of the rice and goat’s cheese, while the seaweed flakes act as a salty, umami seasoning. V
Serves 4
755 calories per serving
500g pre-cooked beetroot, peeled
1.25 litres vegetable stock
1 tbsp butter
1 tbsp olive oil
3 long shallots, finely chopped
2 garlic cloves, finely chopped
300g risotto rice
250ml red wine
1 tbsp chopped thyme leaves
50g Parmesan, finely grated
Sea salt and freshly ground black pepper
For the dressing
80g butter
1 tbsp red wine vinegar
1 tbsp chopped thyme leaves
75g walnuts, toasted and roughly broken
To finish
100g goat’s cheese log, cut into 8 slices
2 tsp dulse/kombu seaweed flakes
2 handfuls of rocket leaves
1 Put 300g of the cooked beetroot into a small food processor and blitz until smooth. Pour the vegetable stock into a saucepan, add the beetroot purée and heat gently. Roughly chop the remaining beetroot; set aside.
2 Melt ½ tbsp butter in a large saucepan over a medium heat. Add the olive oil, then the shallots and cook for about 5 minutes until just softened. Add the garlic and cook for 1 minute. Add the rice, stir to coat, then cook for 3–4 minutes to lightly toast it.
3 Pour in the wine, add the thyme and cook, stirring, until most of the liquid has been absorbed. Now add the beetroot stock, a ladleful at a time, stirring constantly and allowing the liquid to be absorbed before adding the next ladleful. Continue for about 20 minutes, until the rice is cooked but still slightly al dente and all the liquid has been absorbed. Taste for seasoning, adding salt and pepper as needed.
4 Meanwhile, for the dressing, melt the 80g butter in a small pan until it turns a golden brown. Take off the heat and add the wine vinegar to stop the cooking. Add the thyme, walnuts and chopped beetroot.
5 Preheat the grill to high. When the risotto is ready, remove from the heat and stir though the remaining butter and the Parmesan. Lay the goat’s cheese on a baking tray and grill for 2–3 minutes until browned.
6 Divide the risotto between warmed bowls and top with the dressed beetroot. Add the goat’s cheese slices and sprinkle with seaweed flakes. Finish with the rocket.
Beetroot risotto with goat’s cheese
Pumpkin and spinach dhal
The lentils and pumpkin absorb the other flavours exceptionally well in this creamy curry. The pumpkin also adds a delicious sweetness, which is counterbalanced by the ginger and spices, making it a lovely, warming meal. You can use butternut squash if you can’t find pumpkin. V ❄
Serves 4
420 calories per serving
735 calories with raita and paratha
2 tbsp vegetable oil
1 onion, sliced
3 garlic cloves, chopped
2.5cm piece of fresh ginger, grated
1 tbsp black mustard seeds
1 tbsp cumin seeds
1 tsp ground turmeric
A handful of curry leaves
600g wedge of peeled pumpkin, cut into 2cm dice
400g red lentils
1.2 litres vegetable stock
2 dried red chillies
400ml full-fat coconut milk
150g baby spinach
Sea salt and freshly ground black pepper
To finish and serve
Coriander leaves
Parathas, ready-made (optional)
Raita (optional)
1 Heat the oil in large non-stick saucepan over a high heat. Add the onion and cook for 5–8 minutes, until golden brown.
2 Add the garlic and ginger, cook for 2–3 minutes, then add the mustard and cumin seeds and cook for 1 minute until fragrant.
3 Add the turmeric, curry leaves and diced pumpkin, stir well and cook for 5 minutes. The mixture will be quite dry, so keep stirring regularly so it doesn’t catch on the bottom of the pan.
4 Add the lentils, vegetable stock and dried chillies and bring to a simmer. Cook, stirring a few times, for 15 minutes or until the lentils become tender and the pumpkin is cooked.
5 Stir in the coconut milk and simmer for 5 minutes. Add the spinach and stir until it wilts.
6 Serve scattered with coriander, with parathas and raita alongside if you wish.
To freeze: Allow to cool, then pack in one- or two-portion containers and freeze. Defrost fully in the fridge, then reheat in a saucepan over a medium-low heat until hot all the way through.
Pumpkin and spinach dhal
Curried vegetable patties
Full flavoured, with a lovely chunky texture, these patties are really satisfying. The naans are so simple and tasty, you’ll want to make some every time you prepare a curry. V
Serves 6
565 calories per serving
500g potatoes, peeled
500g carrots, peeled
500g parsnips, peeled
3 tbsp vegetable oil
2 tbsp medium Madras curry powder
1 onion, finely chopped
1 tsp cumin seeds
2 garlic cloves, finely chopped
200g Savoy cabbage, shredded
200g frozen peas
400g tin chickpeas, drained
Sea salt and freshly ground black pepper
For the naan
250g self-raising flour, plus extra for dusting
250g natural yoghurt (0% fat)
1 tsp sea salt
Vegetable oil, for brushing
1 tbsp nigella seeds
For the mango and lime mayo
2 tbsp natural yoghurt (0% fat)
1 tbsp reduced-fat mayonnaise
1 tbsp mango chutney
1 tbsp lime pickle, finely chopped
To serve
Salad leaves
Sliced cucumber
1 Preheat the oven to 200°C/Fan 180°C/Gas 6. Line a large roasting dish with baking parchment.
2 Cut the root veg into 2cm chunks, and place in the roasting dish. Drizzle with 1 tbsp oil, sprinkle with salt, pepper and the curry powder and toss well. Roast for 40–50 minutes until tender, turning halfway through.
3 Meanwhile, to make the naan dough, mix the flour, yoghurt and salt together in a large bowl. Remove from the bowl and knead the dough until smooth, then wrap in cling film and set aside.
4 When the veg are ready, take them out of the oven (leave it on) and let cool slightly. Heat 1 tbsp oil in a non-stick frying pan over a medium-high heat and add the onion with the cumin seeds. Sauté for 3–4 minutes to soften, then add the garlic and cook for 2–3 minutes. Toss in the cabbage and cook for 5–6 minutes, until tender. Remove from the heat and stir in the peas.
5 Put the chickpeas into a food processor and pulse to mash lightly. Add the roasted veg and pulse again to mix; the mixture will be quite stiff. Scrape into a large bowl, stir through the cabbage mix and season with salt and pepper. With wet hands, form into 6 patties.
6 You’ll need to cook the patties in batches. Heat the remaining 1 tbsp oil in a large non-stick frying pan. Add 2 or 3 patties and cook for 3–4 minutes on each side or until slightly crispy. Transfer to a baking tray. Repeat to cook the rest. Place the tray in the oven for 10 minutes to finish cooking. Meanwhile, for the mango and lime mayo, mix all the ingredients together in a bowl.
7 Divide the naan dough into 6 pieces. Roll out on a lightly floured surface to a tear-drop shape, 5mm thick. Heat a griddle pan over a high heat. Cook the naan in batches: brush one side with oil and lay on the griddle, oiled side down. Brush the top with oil and sprinkle with a few nigella seeds. Cook for 1–2 minutes on each side until browned and lightly puffed. Remove and wrap in a tea towel to keep warm. Repeat to cook the rest.
8 Place a naan on each warmed plate and top with a veg patty. Serve the salad and mayo on the side.
Curried vegetable patties
Romanesco, corn and coconut curry
Romanesco is like a cross between broccoli and cauliflower, and it has an amazing, subtle flavour. If you can’t find it, use ordinary cauliflower, as it’s closer in texture than broccoli and holds its shape better in this curry. This is a great midweek recipe, as it mainly uses store-cupboard ingredients. V
Serves 4
465 calories per serving
715 calories with rice
2 tbsp vegetable oil
2 tsp cumin seeds
1 onion, finely chopped
4 garlic cloves, finely chopped
2 tsp ground coriander
1 tsp ground turmeric
1 tsp garam masala
500g romanesco cauliflower, cut into florets
300ml vegetable stock
400ml coconut milk
350g tin sweetcorn, drained
200g frozen peas
A handful of coriander, chopped
Sea salt and freshly ground black pepper
For the fried paneer
225g paneer, cut into cubes
½ tsp ground turmeric
½ tsp sea salt
1 tbsp vegetable oil
To serve
1 long red chilli, finely sliced
300g basmati and wild rice, cooked (optional)
1 Heat the oil in a large non-stick pan over a high heat. Add the cumin seeds, let them sizzle for a few seconds then add the onion. Cook for 5 minutes, then add the garlic and cook for another 2 minutes.
2 Lower the heat, add the ground spices and stir for 1 minute, then add the romanesco florets and stir-fry for 1 minute. Pour in the vegetable stock and half the coconut milk and cook for 20 minutes.
3 Meanwhile, prepare the paneer. Put it into a bowl with the turmeric and salt and mix well. Heat the oil in a non-stick frying pan over a medium-high heat. Add the paneer and cook until browned well on all sides, about 5–8 minutes. Remove from the heat.
4 Add the remaining coconut milk to the romanesco pan and stir though the sweetcorn, peas, fried paneer and half the coriander. Bring to a simmer and cook gently for another 5 minutes. Taste to check the seasoning, adding salt and pepper as needed.
5 Serve the curry scattered with the sliced red chilli and remaining coriander and accompanied by the rice, if serving.
Romanesco, corn and coconut curry
Portobello mushroom tray bake
For this easy tray bake, portobello mushrooms are piled high with a delicious lentil filling then topped with blue cheese and grilled. Choose a medium strength cheese, such as Stilton; Roquefort is likely to be too strong and will overpower the dish. V
Serves 4
640 calories per serving
1 small onion
1 carrot, peeled
2 celery sticks, de-stringed with a veg peeler
4 thick slices of sourdough bread
2 tbsp olive oil
4 large portobello mushrooms, stems removed
4 garlic cloves, finely sliced
2 x 250g packs cooked Puy lentils
150ml vegetable stock
1 tbsp thyme leaves
100g blue cheese
Sea salt and freshly ground black pepper
For the salad
180g mixed rocket, watercress and spinach
Juice of ½ lemon, or to taste
1 tbsp extra-virgin olive oil
1 Preheat the oven to 200°C/Fan 180°C/Gas 6. Line a baking tray with baking parchment.
2 Using a food processor, pulse the onion, carrot and celery until finely chopped.
3 Lay the slices of sourdough on the lined baking tray and drizzle with half the olive oil. Place a mushroom, cup side up, on each slice of sourdough.
4 Heat the remaining olive oil in a large non-stick sauté pan over a medium heat. Add the onion, carrot, celery and garlic and cook for 10–15 minutes or until softened and starting to caramelise.
5 Add the lentils, vegetable stock and thyme leaves and cook for 5 minutes, or until the liquid is reduced by half. Remove from the heat and season with salt and pepper to taste.
6 Spoon the lentil mix into the mushroom cavities, piling it up high. Bake in the oven for 20 minutes, then remove and turn on the grill.
7 Crumble the blue cheese on top of the filled mushrooms and place under the grill for 5 minutes, or until the cheese has melted.
8 Meanwhile, in a bowl, dress the salad leaves with a little lemon juice, extra-virgin olive oil, salt and pepper. Serve the mushrooms straight away, with the leafy salad on the side.
Portobello mushroom tray bake
Penne with roasted red pepper sauce
This may look like a very basic pasta dish but the sauce has so much complexity and depth – created by slow-cooking the onion with the tomato purée and blowtorching the roasted peppers before blending everything to a rich, smooth sauce. V ❄
Serves 4
585 calories per serving
2 tbsp olive oil
1 onion, finely chopped
3 tbsp tomato purée
400g whole roasted peppers from a jar (drained weight)
4 garlic cloves, sliced
½ tsp sweet smoked paprika
300ml whipping cream
A handful of basil leaves (10g)
500g dried penne pasta
Sea salt and freshly ground black pepper
Freshly grated Parmesan, to serve
1 Heat the olive oil in a non-stick sauté pan over a medium-high heat. Add the onion and cook for 5 minutes, until starting to soften. Add the tomato purée, stir well and cook over a medium-low heat for 8–10 minutes, stirring occasionally.
2 Meanwhile, slit the peppers open down one side and lay them flat on a baking tray. Pat dry with kitchen paper, then wave a cook’s blowtorch over them until they are blackened and blistered in parts. Set aside.
3 Add the garlic and smoked paprika to the sauté pan and cook for 2–3 minutes. Add the roasted peppers and cream and simmer for 5 minutes. Stir in half of the basil and season with salt and pepper. Remove from the heat, tip into a blender and blitz until smooth.
4 Bring a pan of salted water to the boil. Add the pasta and cook until al dente, about 10–12 minutes.
5 While the pasta is cooking, return the blended sauce to the sauté pan and bring to a gentle simmer. Taste to check the seasoning and adjust as necessary.
6 Once the pasta is cooked, drain in a colander, saving some of the water. Add the pasta to the sauce, with a splash of the water, and toss to mix. If the sauce is too thick, add a little more pasta water. Serve in warmed bowls, sprinkled with Parmesan and the remaining basil.
To freeze the sauce: Let cool, then freeze portions in tubs. Defrost in the fridge and reheat in a small pan over a medium-low heat until hot right through.
Penne with roasted red pepper sauce
New potato, spinach and goat’s cheese frittata
I’m a big fan of baked omelettes. They are quick and easy, and good for using up any leftovers you might have lurking in the fridge. They also work well either hot or cold, so take a slice to work for a healthy alternative to your usual sandwich lunch. V
Serves 4
445 calories per serving
2 tbsp olive oil
400g new potatoes, diced
1 large red onion, finely diced
8 large free-range eggs
100ml single cream
½ tsp freshly grated nutmeg
A handful of mint leaves, finely chopped
3 garlic cloves, sliced
150g spinach, chopped
120g goat’s cheese, roughly chopped
12 sage leaves
Sea salt and freshly ground black pepper
1 Preheat the oven to 220°C/Fan 200°C/Gas 7. Heat the olive oil in a large ovenproof frying pan over a medium-low heat. Add the diced potatoes with a pinch of salt and cook for 8–10 minutes. Toss in the red onion and cook for a further 5 minutes.
2 Meanwhile, crack the eggs into a large bowl. Add the cream, nutmeg, chopped mint and some salt and pepper and whisk well; set aside.
3 Add the garlic to the pan and cook for 2 minutes, then toss in the spinach and sauté until it begins to wilt. Pour the cream mixture into the pan, stir around for 1 minute, then remove from the heat.
4 Dot the goat’s cheese evenly over the surface of the frittata and scatter over the sage leaves. Place on the top shelf of the oven for 8–10 minutes until the egg has set and the cheese is golden.
5 Remove the frittata from the oven and leave to stand for a few minutes to cool slightly before serving.
TIP ✔ This veggie frittata uses a classic combination of flavours, but feel free to vary the ingredients using whatever is in your fridge – diced cooked peppers, onions, peas or mushrooms, crumbled feta or sliced spring onions, for example.
New potato, spinach and goat’s cheese frittata
Veggie bolognaise
Soya protein mince is a good meat-free alternative for a traditional bolognaise and this is such an intensely flavoured sauce that you won’t feel like you’re missing out on the meat. The slowly caramelised vegetables create a rich base for the sauce and getting in all that flavour early on gives the sauce an incredible taste. V ❄
Serves 6–8
375–500 calories per serving
1 onion, roughly chopped
2 large carrots, peeled and roughly chopped
4 celery sticks, roughly chopped
4 garlic cloves, peeled
2 tbsp olive oil
4 tbsp tomato purée
250ml red wine
680g jar passata
400g tin chopped tomatoes
3 tbsp Swiss vegetable bouillon powder
½ tsp dried chilli flakes
750ml water
2 red peppers, finely chopped
200g baby chestnut mushrooms, quartered
1 tbsp dried oregano
4 sprigs of rosemary, leaves picked, finely chopped
750g dried spaghetti
100g soya protein mince
Sea salt and freshly ground black pepper
Freshly grated Parmesan, to serve
1 Put the onion, carrots, celery and garlic into a food processor and pulse a few times to chop finely. Heat the olive oil in a large non-stick saucepan over a high heat. Add the chopped veg and cook for 20 minutes or until softened and starting to caramelise, stirring often. Lower the heat to medium.
2 Stir in the tomato purée and cook for a further 5–8 minutes, stirring to ensure it doesn’t catch or burn. Pour in the wine and simmer until reduced by half. Add the passata, chopped tomatoes, bouillon powder and chilli flakes, then pour in the water and bring to a simmer. Add the peppers, mushrooms and herbs and cook gently for 20 minutes.
3 Meanwhile, bring a large pan of salted water to the boil. Add the spaghetti and cook until al dente.
4 Stir the soya mince through the sauce and cook for a further 2–3 minutes, until nicely thickened. Season with salt and pepper to taste.
5 Drain the spaghetti and divide between warmed bowls. Spoon on the sauce and grind over some pepper. Serve with lots of Parmesan grated over.
To freeze the sauce: Allow to cool then freeze in a sealed container. Defrost fully in the fridge, then reheat in a saucepan over a medium heat until hot right through.
Veggie bolognaise
Easy homemade pizzas
This is a fun way to get the whole family involved in mealtimes. Everyone can roll out their own pizza dough base and then pile on their favourite toppings. Just lay out a range of topping ingredients to choose from (if you want to include some meat options, then that’s totally up to you). Everyone’s happy! Just don’t add too many toppings or the base won’t get nice and crispy. V ❄
Serves 4
710 calories per serving (plus chosen toppings)
For the pizza dough
400g strong white bread flour (or ‘00’ flour)
100g semolina flour, plus extra for dusting
½ tsp fine sea salt
325ml tepid water
7g sachet fast-action dried yeast
1 tsp caster sugar
2 tbsp extra-virgin olive oil
For the tomato sauce
680ml jar passata
3 garlic cloves, grated
2 tsp dried oregano
Sea salt and freshly ground black pepper
For the cheese layer
320g reduced-fat mozzarella (80g per pizza), grated
Toppings
Choose a selection from:
New potatoes, thinly sliced
Herbs (sage, basil, oregano)
Courgette, thinly sliced
Red onion, finely sliced
Mushrooms, thinly sliced
Chargrilled artichokes, quartered
Pitted green or black olives
Red or green chilli, sliced
Roasted peppers, cut into strips
Parmesan, finely grated
Rocket leaves (top the pizza with these just before serving)
1 To make the pizza dough, sift the flours into a large bowl, mix in the salt and make a well in the centre. Measure the warm (but not hot) water into a jug. Stir in the yeast, sugar and extra-virgin oil and set aside to activate for 5 minutes.
2 Pour the yeast liquid into the flour well and mix until the dough starts to come together. Transfer to a lightly floured surface and knead to a smooth dough. To knead, use the heel of one hand to stretch the dough away from you, then fold it back over itself and turn the dough 90°. Repeat and continue until you have a nice smooth ball of dough; this will take around 10 minutes.
3 Place the dough in a large bowl dusted lightly with semolina flour, cover the bowl with a damp cloth and leave in a warm place until the dough has doubled in size, about 45 minutes – 1 hour.
4 Meanwhile, to make the tomato sauce, pour the passata into a saucepan and add the garlic, oregano and some salt and pepper. Bring to a simmer over a medium heat and simmer gently for 10 minutes. Taste and adjust the seasoning if necessary, then remove from the heat and set aside to cool down.
5 Preheat the oven to 250°C/Fan 240°C/Gas 10. Place two baking trays (preferably without a lip) inside to heat up.
6 Turn out the pizza dough onto a clean surface, knock back (or knead again to knock out the air) and divide into 4 equal portions. Shape each into a ball. Roll out one ball of dough on a lightly floured surface to a thin round.
7 Sprinkle a baking sheet (not preheated) with a little semolina flour and lift the pizza base onto it. Spoon 3–4 tbsp tomato sauce into the middle and spread it out over the dough, leaving a 1–2cm clear margin around the edge. Scatter 80g grated mozzarella over evenly, then add your choice of pizza toppings, distributing them evenly over the sauce.
8 When you are ready to cook, gently shake the pizza tray to loosen the base from it. Open the oven door, pull a heated tray out halfway and slide the pizza onto the hot tray, closing the oven door as soon as possible to keep the heat in. Bake for 8–12 minutes or until the cheese has melted and the dough is golden brown.
9 Repeat to shape, assemble and bake the remaining pizzas. Either serve each pizza straight away, as it comes out of the oven, or keep warm in a second low oven until they are all ready.
To freeze leftover tomato sauce: Allow to cool, then freeze in a sealed container. Defrost fully in the fridge before using.
Easy homemade pizzas
Creamy butternut squash pasta bake
Rich and creamy, this could easily become a new favourite at home. It’s also a great way of getting a big portion of veg into your family without them even noticing! It’s all about the toppings: crunchy seeds and breadcrumbs, sweet chunks of butternut squash and nuggets of acidity from the sun-blushed tomatoes. V ❄
Serves 6
575 calories per serving
1kg butternut squash, cut into chunks (about 2cm)
1 tbsp olive oil
500g macaroni
Sea salt and freshly ground black pepper
For the cheese sauce
60g butter
60g plain flour
1 litre whole milk
1 tbsp liquid aminos
60g Parmesan, finely grated
¼ tsp freshly grated nutmeg
For the topping
A handful of sage leaves
40g sun-blushed tomatoes, roughly chopped
50g fresh breadcrumbs
2 tbsp pumpkin oil (or use olive oil)
2 tbsp pumpkin seeds
1 Preheat the oven to 220°C/Fan 200°C/Gas 7. Line a large roasting tray with baking parchment.
2 Place the squash in the roasting tray. Drizzle with the olive oil, season with salt and pepper and toss to coat. Cook on the top shelf of the oven for 25 minutes or until the squash is tender and browned at the edges. Remove from the oven and let cool slightly for a couple of minutes. (Keep the oven on.)
3 Tip three-quarters of the roasted squash into a blender and blitz to a purée; set the rest aside.
4 Bring a large pan of salted water to the boil. Add the macaroni and cook until almost al dente (2–3 minutes less than the time suggested on the packet).
5 Meanwhile, for the sauce, melt the butter in a large saucepan over a medium heat. Add the flour and cook, stirring, for 1 minute, then whisk in the milk and cook, whisking, until the sauce thickens slightly. Lower the heat and add the liquid aminos, Parmesan and nutmeg. Stir until the cheese has melted, then stir through the squash purée to make a rich, smooth sauce. Take off the heat and season with salt and pepper to taste.
6 Drain the macaroni, add to the sauce and stir well. Tip into a large, deep baking dish, about 25 x 30cm. Scatter over the rest of the roasted squash, the sage, sun-blushed tomatoes and breadcrumbs. Drizzle with the oil. Place on the middle shelf of the oven, turning on the oven grill at the same time. Bake for 10 minutes.
7 Take out the dish, scatter the pumpkin seeds evenly over the surface and return to the oven for 5 minutes or until the topping is golden. Serve at once, with a green salad.
To freeze: Cool and pack in a lidded foil tray (or several trays). Defrost fully in the fridge, then remove the lid and reheat in an oven preheated to 200°C/Fan 180°C/Gas 6 for 30 minutes, until hot all the way through. If the surface appears to be browning too quickly, cover loosely with foil.
Creamy butternut squash pasta bake
Roasted winter sprout curry
This is a fantastic way of getting people to eat Brussels sprouts, even if they claim not to like them. It’s such a full-flavoured dish that it also works well as a side on Christmas day with roast turkey. As a midweek winter meal, serve the curry with rice and parathas or flatbreads, or the naans here. V
Serves 4
660 calories per serving
975 calories with raita and paratha
800g Brussels sprouts, halved
1 tbsp caraway seeds
1 tbsp cumin seeds
1 tbsp ground turmeric
2 tbsp ground coriander
3 tbsp vegetable oil
2 onions, thinly sliced
4 garlic cloves, sliced
2 long green chillies, thinly sliced and deseeded
500ml vegetable stock
100g desiccated coconut, toasted
A handful of coriander, finely chopped
50g flaked almonds, toasted
Sea salt and freshly ground black pepper
For the paneer
1 tsp vegetable oil
225g paneer, cut into cubes
½ tsp ground turmeric
To serve
Parathas, ready-made (optional)
Raita (optional)
1 In a large bowl, toss the sprouts with the whole and ground spices and season with salt and pepper.
2 Heat half the oil in a large saucepan over a high heat, add the onions and cook for 5–10 minutes or until they are starting to brown. Add the remaining oil with the garlic and chillies and cook for 1 minute.
3 Toss in the sprouts and stir-fry for 2–3 minutes. Pour in the vegetable stock, bring to a gentle simmer and cook for 10–15 minutes, stirring a few times.
4 Meanwhile, to cook the paneer, heat the 1 tsp oil in a non-stick frying pan over a medium-high heat. Add the paneer, sprinkle with the turmeric and a pinch of salt and toss the pan to coat the paneer in the seasoning. Cook for 4–5 minutes, tossing the pan regularly, until the cubes are browned all over.
5 When the sprouts are tender, stir through the paneer and coconut. Taste and adjust the seasoning if necessary, then toss through the chopped coriander and toasted almonds. Serve at once, with parathas and raita if you like.
Roasted winter sprout curry