Quick Cauliflower and chickpea biryani

Quick Cauliflower and chickpea biryani

A biryani that is perfect for meat free Monday

For more healthy eating advice please visit my website http://www.nutrition-coach.co.uk/

IMG_4476This is a very quick and easy vegan cauliflower  biryani recipe. It uses some store cupboard standbys, like microwaveable rice and some chutneys

By adding chickpeas you are seriously upping the protein and fibre content. The cauliflower adds more fibre and plenty of immune supporting antioxidants

Adjust the level of spice to suit your taste buds

 

Serves 2, 480 calories per portion

 

500g Cauliflower, cut in to florets, include the stalks for extra fibre

1 large onion (150g) – chopped

2 tsp oil

IMG_44741 x 400g tin of chickpeas –

1 garlic clove  and 1 nub of fresh ginger – sliced

or 1 tsp garlic and ginger paste

2 -3 heaped tsp curry powder

1 tsp each of turmeric, cumin, coriander and chilli flakes

splash of lemon juice

handful parsley and/or mint leaves – chopped

1 packet express wholegrain rice

 

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The calories have been calculated using the Nutracheck App

 

IMG_4472Start by heating the oil on a medium flame in a large frying pan and add the chopped onions and cauliflower. Cook until the onions start to colour. If it starts to stick and burn, resist adding more oil and add a splash of hot water instead.

Add the garlic and ginger (or the paste) and stir. After about two minutes add all the spices and using a metal spoon (the turmeric will stain a wooden one) coat theIMG_4473 vegetables. Cook until the spices start to smell fragrant. Add the chickpeas and their juice. Turn the heat down and cook until the cauliflower is soft – about 10-15 minutes. You may need to add more water

 

When your veg is nearly cooked, open the rice and add to the pan, mixing in thoroughly and cook for 2 minutes. Taste and add salt and pepper if needed. Add more water if its sticking to the base of the pan. Finish with a splash of lemon juice and the fresh herbs

 

IMG_4475Divide between two warmed bowls. And add a spoonful of mango chutney and lime pickle, for even more heat!

 

You can of course make this even quicker by using cooked left over veggies. The cooking time will reduce by 10 minutes. You can also add some lovely protein and omega 3 packed cashew nuts

Vegan stir-fry

Vegan stir-fry – serves 2 or 3

This recipe makes a really quick and tasty light vegan lunch for three or a more substantial  stir-fry for two.  I think its worth the effort to bake and add in the tofu, but if you really are in a rush then stick with the peanuts/cashews and sesame seeds.  All three ingredients add protein and some useful minerals like iron, calcium and magnesium and all the veggies are bursting with vitamins, fibre and antioxidants.  The spiralised sweet potato is a lighter alternative than rice or noodles.

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1 sweet potato – spiralised into noodles (or ready bought if you haven’t got a gadget!)½  (100g) large onion – sliced2 (130g) carrots – cut into matchsticks1 x (130g) red pepper – sliced

80g spring greens, spinach or mange tout

20g fresh ginger, grated or 1 tsp ‘lazy’ ginger or 1 tsp ginger/garlic paste

¼ – ½ tsp dried chilli flakes

¼ jar of Sharwods black bean and pepper sauce – this has the lowest sugar content of all of the jarred sauces400g of sweetcorn (tinned or frozen)30g unsalted peanuts or cashews1 spring onion – sliced

½ tsp soy sauce or gluten free tamari

1 tsp toasted sesame seeds

For the baked tofu : ½ block extra-firm tofu (drained and pressed in a clean tea towel),, small drizzle of olive oil, 3 tsp light soy sauce, 1 – 1½ tsp gochugaru or sriracha spice

  • Preheat oven to 220C/ gas 7/425F.
  • Cut the tofu into into slices. Place it in a mixing bowl and add the olive oil, chilli sauce/paste and soy sauce. You may need to add a splash of water if it’s too thick. Gently mix to combine.
  • Spread evenly on a baking sheet and bake for 10 minutes.
  • After 10 minutes, remove your baking sheet from the oven and flip each piece of tofu. Drizzle the remaining marinade over the tofu and bake for another 10-12 minutes.
  • Once the tofu is crispy on the outside, remove from the oven. Let it cool before you cut it in to strips

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  • In the meantime spiralises the sweet potato in to ‘noodles’ and blanche in boiling water for two minutes. Remove from the water

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  • Heat the wok until it is really hot and add 1 tsp of vegetable oil. Quickly add the sliced onion and keep them moving in the pan (with a large spoon or chopsticks). After 2 minutes at the carrots. Again move them about to stop them burning. If it looks too dry add a splash of water
  • After another 2 minutes add the pepper, greens, ginger /garlic and chili flakes and ¼ of a jar of sauce. Cook for 5-8 minutes until the veg softens slightly. Again add some water if it sticks

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  • Add the softened sweet potato ‘noodles’ to the wok and mix in. Add the peanuts or tofu, soy sauce, sweetcorn and spring onion and again stir to mix. Cook for a final minute

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Divide into 2 bowls for a generous evening meal serving or into 3 bowls for a lighter lunch or 5:2 fast diet meal. And sprinkle over the toasted sesame seeds

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Beetroot pasta salad

Beetroot pasta salad

They say you eat with your eyes first.  Well, this delicious and colourful salad will have you drooling!  It is packed with vitamins, antioxidants and fibre.  The earthy taste of the beetroot and cumin is really complemented by the fiery horseradish.  Of course its up to you how hot you go!

At only 165 calories a portion it is perfect for anyone wanting to lose weight, especially you 5:2 fast-ers.

Beetroot pasta salad – serves 2, 165 calories a portion

beetrootbeetro160g cooked beetroot, cubed (I used the pre-cooked vacuum packed version), 60g grated carrot, 100g of cooked and cooled wholemeal pasta,

The dressing –  1tsp horseradish puree (from a jar but not the creamed version)  or fresh horseradish if you have it, ¼ tsp each of ground paprika and cumin,  2 tsp lemon juice, 1 tsp orange juice, 1 tablespoon olive oil, large pinch of ground black pepper, small pinch of sea salt,

1 tablespoon fresh chopped mint or parsley

Make the dressing by mixing the spices, oil and juice together.  I use an empty clean jam jar. Set aside.

horseradish

 

 

 

 

 

 

 

 

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Mix the vegetables into the cold pasta pour over the dressing and mix well.  Sprinkle over the fresh herbs and mix again.

Divide in to two bowls and serve

 

 

 

Non-fast day additions

Add a large mixed salad (180g) – 50 calories in total

Add ½ tin drained chickpeas for two– 145 calories in total

Add ½ an avocado – 150 calories

Smoked paprika hummus

For more healthy eating advice please visit my website http://www.nutrition-coach.co.uk/

Hummus  – serves 2, 100 calories per serving

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The supermarket shelves may be bear but don’t let this hummus hardship get you down; make your own!

http://metro.co.uk/2017/04/25/dont-panic-but-there-is-a-hummus-crisis-in-uk-supermarkets-6597490/

the finished product!

the finished product!

 

Hummus is a protein packed dish, that when home-made can be low in fat and salt.  It is also very adaptable.  This version uses smoked paprika for flavour and colour, but you could just as easily add roasted peppers, caramelised onions, minced olives, lemon zest and so on.  Or leave it unadulterated!

You can also use dried chickpeas, this reduces the cost but increases the faff factor.  Your choice!

 

vegan lunch hummus

 

the main ingredients

the main ingredients

½ can chickpeas (120g)

1 small or ½ a medium garlic clove

1 tsp tahini paste

1 tsp lemon juice

small pinch salt and pepper

½ tsp each of smoked paprika and ground cumin or ½ tsp chilli flakes

1 tbls of chickpea liquid

 

This is a very simple recipe

in the blender

in the blender

Put all the ingredients in a bowl and mix with a hand blender or in a food processor. Add up to 1 tbls chickpea liquid if its too thick

scoop into a clean bowl and leave in the fridge for the flavours to develop

It will keep in the fridge for about 3-4 days.  It also freezers well;  Just place servings in a freezer bag lay it flat and squeeze out all the air and seal.  The flat layers will take up less space in the freezer and will also defrost quicker when needed

Ryvita hummus

 

 

Its great served on Ryvita

 

 

 

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And if you have any left, it can be added to a homemade vegetable curry, to make it protein rich, creamy and very delicious.

How would you use your leftover hummus?

Veggie lasagne

Veggie or vegan lasagne

The ingredients list for this veggie lasagne may look long, but its very simple to make.  It can be frozen when it’s assembled but not cooked.  Or you can cook it, eat a portion and freeze the other half for another day.  It will also keep in the fridge for up to three days

The quantities can also be doubled or tripled if you want to batch cook or have a family to feed

Serves 2

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The tomato sauce

One small onion (75g), finely chopped

1 garlic glove or 1 teaspoon garlic puree

1 tsp olive oil

1 medium sized carrot (75g) finely chopped

approx 75g of red lentils, thouroughly rinsed under cold water or

75g quorn or 37g of each

½ tsp vegetable Marigold vegetable bouillon powder or I stock cube

¼ tsp of chilli flakes or 1 tsp smoked paprika

1 tsp mixed herbs

½ tin of chopped tomatoes

a big squirt of tomato puree – about 1 tsp

 

The cheese sauce

15g marg/butter/non dairy spread,

15g plain flour and

200ml milk/non dairy.

40g grated strong cheddar/non dairy or 2 tbls of nutritional yeast

½ tsp mustard

 

Pasta – 3 sheets of dried wholemeal egg free lasagne

A foil takeaway container

To make the tomato sauce

Fry the chopped onion in olive oil.

When softened, add the garlic. Fry a little, then add all the remaining ingredients. Plus ½ tin of water. Stir well.

The mixture will be thin and wet, but it will thicken as the lentils cook

Bring to the boil, then leave to simmer for about 25 – 30 minutes. Stirring every so often. The sauce should still be quite wet when cooked. Check the seasoning and add salt and black pepper if necessary

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A recent cookery class client also made this dish.  It was her first time making a lasagne and it turned out great

 

 

 

To make the ‘cheese’ sauce

Melt the spread/butter in a saucepan, Add the flour and mix until it balls together, keep it moving and cook for a few minutes.

Add the mustard and slowly add the milk, and stir into a paste. Keep adding the milk gradually to avoid lumps. Keep stirring. Once all the milk is in, keep stirring until it begins to thicken.

Here are two short videos showing how the sauce will look and why you shouldn’t worry!

Add most of the grated cheese, vegan cheese or nutritional yeast. Leave about ¼ to scatter over the top.

 

Assembling.

Pre heat the oven to 180C

In a dish add a sheet or two of dried wholemeal pasta, then add a layer of tomato sauce. Repeat the pasta/sauce layers, top with some more pasta and add the cheese sauce.

Another short video to show how easy it is to pull it all together

 

Sprinkle the remaining cheese/nutritional yeast over the top.

At this point you can add the foil lid and freeze.  Or pop into the oven for 25 – 30 minutes until the top is bubbling and golden

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Divide in to two and serve with a large mixed salad.  This is the vegan version made with vegan cheese, nutritional yeast and non dairy milk and butter

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Quick vegetable rice

Quick vegetable rice  – serves 2, 262 calories (315 calls if using microwaveable rice)

For more healthy eating advice please visit my website http://www.nutrition-coach.co.uk/

IMG_2799This makes a really quick, filling and tasty lunch; packed with lots of veggies and some wholegrain carbs.  The seasonings can be varied to bring different flavours to the dish.  Try adding cumin, curry powder and fresh coriander for an Indian flavour.  Or smoked paprika, harissa and fresh mint  for a more Moroccan twist.  And if you want a Mediterranean feel add some tomato paste,  a few chopped olives, lemon zest and fresh mint or basil

IMG_27911 courgette – cut into cubes

1 red pepper – cut into cubes

1 onion – sliced

1 stick of celery – sliced

1 garlic clove – finely chopped or grated

½ tsp minced ginger or small piece of grated fresh ginger

good pinch of ground black pepper

250 g cooked brown basmati (or 1 packet of microwaveable wholegrain basmati)

2 tsp olive oil

splash lemon juice and soy sauce

good pinch of chilli flakes

handful of chopped parsley

 

IMG_2794Heat the oil in a large frying pan and cook the vegetables IMG_2792until they start to soften – about 8-10 minutes. Add the chilli, garlic, black pepper, parsley and ginger and cook for a further 5 minutes. Add the cooked rice. If using the microwaveable rice, cook according to the instruction then add to the pan

 

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Keep stirring until all the ingredients are hot and well mixed. Add the soy sauce and a splash of lemon juice. Taste and adjust the seasoning if necessary. Serve on two warmed plates.

 

To make it a more substantial meal add ½ tin of chickpeas (145 calories), 50g toasted cashew nuts (275 calories) or 200g steamed edamame beans (166 calories)

Celeriac and leek soup

celeriac-4Celeriac and leek soup with hazelnuts and crispy sage – serves 2

This warming soup is an ideal starter if you have a vegan or vegetarian guest coming for Christmas.  It can be made in advance and frozen.  Crisp the sage leaves and add the hazelnuts on the day though

In fact it is so tasty all your meat eating guests will want a bowl, but don’t worry the recipe can easily be double or tripled

vegan-xmas-poster-jpegMy vegan Christmas cookery class guests will be making it (along with chestnut and cranberry terrine and chocolate pots) on Saturday 10th December. I have a couple of places left if you’d like to join me

For more healthy eating advice please visit my website http://www.nutrition-coach.co.uk/

Celeriac and leek soup with hazelnuts and crispy sage – serves 2

15g hazelnuts,2 tsp olive oil

100g leek

1 garlic clove

500ml veg stock

250g celeriac, peeled and chopped

200g floury potato (russet, Desiree, King Edward and Maris Piper.) chopped only

12 small sage leaves, salt & pepper to taste

Drizzle lemon juice and extra virgin olive oil

 

  • hazelnutsAdd the hazelnuts to a hot dry frying pan. Cook for 3-4 minutes until toasted, keep shaking the pan.
  • Wrap the toasted nuts in a paper towel and rub to remove the brown skin. Cool then roughly chop
  • Heat 1 tsp oil in the pan cook the thinly sliced leek on a medium heat for 5-6 mins. Add the chopped garlic and cook for another minute. Add the celeriac, potatoes and stock

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  • Reduce the heat to a simmer and cook for 20-22 mins until the veg is soft. Using a stick blender blend until smooth and creamy. Taste and adjust seasoning

 

 

  • celeriac-6Heat 1 tsp oil in a pan and fry the sage leaves, stirring for 1 -2 mins until crispy. Drain on paper. Serve the soup topped with the toasted nuts and sage leaves. Finish with a drizzle of lemon juice and olive oil (or you could add a splash of soya cream)