Healthy Dinner Recipes Vegetarian
Hey guys! We return with an amazing topic about healthy food in solsarin. This is “Healthy Dinner Recipes Vegetarian” which is really interesting. I suggest you to stay along with us and tell us your comments.
Giant couscous salad with charred veg & tangy pesto
The beetroot here is rich in folate, iron, manganese and potassium and a chemical called betalain, which has antioxidant and anti-inflammatory properties. Beetroot is also rich in nitrates, which may help lower blood pressure and improve athletic performance.
Ingredients
- 2-3 raw beetroot (320g), peeled and chopped
- 3 red onions (320g), cut into wedges
- 2 green or orange peppers, deseeded and cubed
- 1 tbsp olive oil
- 320g cherry tomatoes
- 200g wholewheat giant couscous
For the pesto
- 7g fresh coriander, roughly chopped
- 15g flat-leaf parsley, roughly chopped
- 1 garlic clove
- 1 green chilli, deseeded
- ½ tsp cumin
- 1 tbsp apple cider vinegar
- 1 tbsp olive oil
- 40g pine nuts, lightly toasted
Method
- STEP 1
Heat the oven to 200C/180C fan/gas 6. In a bowl, toss the beetroot, onions and peppers together with the oil, then spread out on a large roasting tray lined with baking paper and roast for 35 mins. Scatter over the cherry tomatoes, then return to the oven for 10 mins more until the tomatoes have softened and the vegetables are tender.
- STEP 2
Meanwhile, cook the couscous following pack instructions, then rinse and drain. To make the pesto, put the coriander and half the parsley in a bowl with the garlic, chilli, cumin, vinegar, oil and 25g of the pine nuts. Add 2 tbsp water, then blitz with a hand blender until smooth or use a small food processor.
- STEP 3
Toss the roasted veg and chopped parsley through the couscous and pile on the pesto, then scatter with the remaining pine nuts. If you’re following the Healthy Diet Plan, serve half of the salad immediately then chill the rest for another day.
OAXACAN BAKED SWEET POTATOES
We’ve been loving sweet potatoes lately. They are so hearty and comforting and can be treated so many different ways in the kitchen. This humble root is so versatile and can easily become a whole meal with very little effort.
Here we are giving them an Oaxacan spin, with Mexican seasonings and lots of veggies. If feeling even just a little bit ambitious- make the 5-minute Mole sauce, to serve them with, or try this decadent Mole Negro!
HOW TO MAKE OAXACAN SWEET POTATOES
Step One: The recipe starts with baking the sweet potatoes. If you sweet potatoes are very large, cut them in half lengthwise and bake open side down. Otherwise, poke with a few holes.
HOW TO BAKE SWEET POTATOES:
- Preheat oven to 400F
- Wash, dry, and poke holes in the sweet potatoes.
- Place on a sheet pan and bake 50-75 minutes depending on their size.
Step Two: While the sweet potatoes are baking, make the filling. Saute your filling ingredients – here I’m using zucchini, peppers, corn, onion and garlic. Other veggies will work too! Feel free to improvise.
Add black beans or pinto beans to the mix for extra protein if you like.
Step 3: Once the sweet potatoes are baked and tender, scoop out the flesh.
Step 4: Mix with the sauteed veggies and season with the spices.
At this point add Mexican cheese if you like. Or leave it totally out- or try a vegan cheese for something different.
Or make some vegan, and some with cheese.
Step 5: Spoon the filling back into the potatoes.
Now know- they are delicious just like this. You could wrap a few up for mid-week meals and reheat before serving.
Step 6: Or to elevate, make the Quick and Easy Mole Sauce.
It is a subtly sweet, rich and spicy tomato-based sauce, hailing from Oaxaca infused with spices and a hint of dark chocolate. This version is not authentic- but rather a quick “cheater” version but offers up good flavor, especially if going the vegan route.
It really only takes a few minutes and you can make it while the potatoes are baking.
And it is heavenly paired with these Baked Sweet Potatoes.
Step 7: Heat up the Sweet Potatoes over the Mole sauce in the oven. Or keep the sauce separate and spoon over top. Up to you. Of course, you can crumble more cheese over top.
When they come out, garnish with cilantro and pumpkin seeds for added texture.
Such a delicious wholesome meal, packed full of nutrients.
Another healthy vegan dinner recipe to add to your fall repertoire.
Veggie nuggets with summer slaw
Ingredients
- 100g quinoa
- 2 onions (320g), very finely chopped
- 2 tbsp olive oil
- 2 x 400g cans black beans, drained
- 2 tsp dried oregano
- 3½ tbsp crunchy peanut butter
- 3 tbsp parsley, chopped
- 1 tsp vegetable bouillon powder
- 2 eggs, beaten
For the coleslaw
- 90g pot bio yogurt
- 1 tsp English mustard powder
- 1 tsp apple cider vinegar
- 1 carrot (150g), coarsely grated
- 1 red pepper, deseeded and finely chopped
- 1 very small onion, finely chopped
- 320g white cabbage, finely shredded
- 4 tbsp chopped coriander
Method
- STEP 1
Boil the quinoa for 20 mins following pack instructions, leave to stand for 5 mins, then drain well. Meanwhile, fry the onions in 1 tbsp oil over a medium-low heat for 5 mins with the lid on the pan, then uncover and fry for 5 mins more until soft and starting to colour. Take off the heat, stir in the black beans, oregano, peanut butter, parsley and bouillon, then mash everything together with a potato masher to crush the beans. Add the quinoa and eggs and mix well.
- STEP 2
Heat the remaining 1 tbsp oil in a large non-stick frying pan then, using a measuring tablespoon, scoop rounded spoonfuls of the mixture and add to the pan, spaced apart. Cook for about 2-3 mins each side until the nuggets are browned. Cook half the mixture and save the remainder for another day. Will keep chilled for up to three days.
- STEP 3
To make the coleslaw, put the yogurt, mustard powder and vinegar in a bowl, stir together to make a dressing, then add the vegetables and coriander and toss well. Serve half the coleslaw with two portions of the nuggets. The remainder will keep chilled for up to three days.
Lemon-Garlic Pasta with Salmon
Wondering what to do with leftover salmon? This is a delicious and easy way to turn it into another weeknight-friendly, quick dinner. Don’t forget to reserve some pasta water–its starch thickens the lemon-garlic pasta sauce and makes it silky-smooth.
Ingredients
Directions
-
Cook pasta according to package directions. Drain, reserving 1/2 cup cooking water.
-
Combine oil, garlic, anchovy paste, crushed red pepper, lemon zest and lemon juice in a large skillet. Heat over medium-high heat until sizzling, about 3 minutes. Add the reserved water, the pasta, salmon, parsley and salt. Cook, stirring, until the sauce coats the pasta, about 2 minutes. Serve topped with breadcrumbs.
Nutrition Facts
1 1/3 cup
3 1/2 fat, 3 starch, 1 1/2 lean protein
Easy Pea & Spinach Carbonara
Fresh pasta cooks up faster than dried, making it a must-have for fast weeknight dinners like this luscious yet healthy meal. Eggs are the base of the creamy sauce. They don’t get fully cooked, so use pasteurized-in-the-shell eggs if you prefer.
Ingredients
Directions
-
Put 10 cups of water in a large pot and bring to a boil over high heat.
-
Meanwhile, heat oil in a large skillet over medium-high heat. Add breadcrumbs and garlic; cook, stirring frequently, until toasted, about 2 minutes. Transfer to a small bowl and stir in 2 tablespoons Parmesan and parsley. Set aside.
-
Whisk the remaining 6 tablespoons Parmesan, egg yolks, egg, pepper and salt in a medium bowl.
-
Cook pasta in the boiling water, stirring occasionally, for 1 minute. Add spinach and peas and cook until the pasta is tender, about 1 minute more. Reserve 1/4 cup of the cooking water. Drain and place in a large bowl.
-
Slowly whisk the reserved cooking water into the egg mixture. Gradually add the mixture to the pasta, tossing with tongs to combine. Serve topped with the reserved breadcrumb mixture.
Nutrition Facts
1 cup
3 starch, 1 fat, 1 vegetable, 1/2 high-fat protein, 1/2 medium-fat protein
