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All tagged vegetarian
A roasted tomato and pepper soup that delivers on so many levels! Soups are such a great comfort food, easy to batch cook in the autumn winter. Sadly they often totally lack protein so not a great idea on their own for your lunch or dinner. To add protein, I use bone broth, butter beans and cottage cheese to make it creamy and smooth. This is a great high fibre high protein recipe for the winter months. For the ultimate comfort, I would serve with a slice of toasted sourdough with some cheese.
A vegetarian one pot is such a great versatile dish for a midweek nourishing evening meal, with leftovers for the next day. Meat of choice can be added if wanted or needed. This is a super quick and easy to put together with everyday fridge and cupboard staples. Any curry powder will do and you can modify and tweak to suit your family’s preference. You can also add / hide more veggies in there depending on what you’ve got available.
A nutritious high protein and high fibre vegetarian salad. This contains around 30g of protein and a whopping 15g of fibre which is half your recommended daily amount.
We love a soup - but too many of them are low in protein to keep us satisfied. This one is not only full of protein - but also rich in fibre which helps to keep our blood sugars stable. We use the jarred beans from Bold Bean Company which are so good. Sprinkle with as much feta as you need to hit your protein target. If you divide this soup into 3 this will give you around 18g of protein. If you use chicken stock slightly more. Then adding 50g of feta and 1 tbsp pumpkin seeds will increase this to 30g protein.
A warm salad for those colder months made with roasted Brussel sprouts to keep it seasonal. This salad comes in at 50g of protein and 14g of fibre so will leave you full until the next meal and your blood sugars balanced well.
With December's festivities approaching, we're all starting to think about changing things up a bit and bringing the best seasonal ingredients together with warming spices and flavours. As we do truly love our rainbow food, red cabbage and apples are just perfect and will accompany game meat, real butcher's sausages, gammon or a Sunday roast perfectly.
A warming winter bowl perfect for lunch on those days when you just can’t get warm. Full of robust flavour and textures. A high protein and high fibre salad with 50g of protein and a whopping 30g of fibre (your recommended daily amount).
If you have ever attended a talk of ours or been a client of Kat’s you know one of her favourite vegetables for just about all areas of health is beetroot. It’s great for heart, liver and hormone health. We grate a large batch of beetroot to keep in fridge and add to salads through the week. With the quinoa, feta and seeds you are looking at around 25g of protein for this salad.
A high protein salad with the added benefit of broccoli, a cruciferous vegetable that supports liver and hormone health. I always stock green beans and edamame beans in the freezer as quick options to add to dishes.
A perfect warm salad for when it gets colder and you need some warmth. The addition of pomegranate seeds also makes it more wintery in my eyes. Squash contains beta-carotenes which our body converts to vitamin A to help support our immune system.
Buckwheat is a gluten free seed and is very useful in a gluten-free diet as it gives a grain-like texture. It’s slightly nutty in taste and cooks in les time than quinoa or rice. For the health benefits see tip below. This salad is also a good way to top up your calcium levels. You’ll find calcium in the buckwheat, tahini, sunflower seeds and feta cheese.
A spicy vegetarian soup packed with protein and fibre to keep you fully satisfied until your next meal. Even better it’s super quick to make and so makes a speedy lunch warm option. Freeze any leftovers for a quick meal another day. You can use frozen corn and peppers as I usually do.
You can still enjoy a vegetarian version of the classic bolognese sauce. I use a lentil pasta which is high in protein (100g = 26g of protein) for added satiety. The addition of rosemary and balsamic vinegar are essential to the moreishness of the dish so don’t leave out. For a low-carb option you could serve with courgette or cauliflower rice.
This is a very versatile vegetarian dish. you can add more chilli if you like heat and can change the beans around to whatever you have or use chickpeas instead. Did I also mention it’s super quick to make and can be on the table in less than 30 minutes. Makes a warming lunch or even an evening meal. Can serve on its own or with a slice of crisp sourdough.
Butternut squash is one of our favourite winter ingredient as it is so versatile, colourful and filling with its high fibre content. Good quality chickpeas are essential to make this soup insanely smooth and creamy. Ras el Hanout if you don’t know it is an excellent blend of spices bringing warmth without being too “hot” spicy. Very very simple comfort food at its best. Even better if you make double and keep for another lunch or evening.
Great option for those short on time but wanting flavour! Packed full of goodness with chickpeas, tomatoes, peppers, mushrooms and spinach this is a vegetarian option but you could add any leftover roast chicken. This takes very little prep, especially if you decided to go for ready chopped frozen vegetables. As always, make extra and save yourself portion for lunch the next day!
Soups are a wonderful way to pack essential nutrients into a delicious meal. One of my favourite taste combo is chilli and ginger anti teams up perfectly with all the winter root vegetables. This is a treaty soup you can happily eat on it’s own or with a nice slice of garlic grated toasted sourdough. I always add a little crunch with lots of seeds to serve. Leave out the chilli if you have young kids who don’t fancy it. Oh and that little bit of bacon, if you chose to use it, makes such a difference.
At the Health Boost we are not vegetarian but we encourage everyone to increase the consumption of mostly plant based meals a couple of days a week if possible. With some pulses providing some good quality protein such as the quinoa and chickpeas in this salad and the added halloumi we make sure to provide a balance of all macro nutrients. We also get asked often what to do with aubergines as they are a good source of fibre, vitamins and minerals and low in calories for those counting.
A Tian is a classic dish from my beloved childhood southern France. It is perfect served alongside grilled meat or fish, or just aside salad for a light lunch. It is perfect to use up all of your summer vegetables. I like to use mixed provencal herbs and garlic for the seasoning but dried oregano works brilliantly too. A super easy one to make vegan by simply skipping the cheese. It’s a bit like a structured ratatouille!
