Vegetarian

Moroccan Apricot Couscous Salad

| roeliaschoeman

I really love Moroccan-style flavours – cumin, ginger, coriander, cinnamon!   And the best is – there is a fabulous ‘short-cut’ available – Woolies’ Moroccan Rub!  I use it so often, that I always buy 2 containers at a time!  Very versatile and convenient 🙂 And it works great with lamb, chicken and veggies.

Here’s a quick and healthy salad to make the most of those flavours:

 

Serves 1

 

80g cooked couscous

75g chickpeas (tinned/cooked)

A big handful of fresh rocket

30g soft dried apricots, chopped

10g toasted almond slivers

 

Dressing

100g plain fatfree yogurt

1/2 tsp Woolworths Moroccan Rub (if you don’t have this – you can make up your own morrocan blend -this recipe is great http://www.epicurious.com/recipes/food/views/moroccan-spice-blend-109356)

 

Mix couscous and chickpeas and place on bed of rocket, lightly stir through yogurt dressing.  Season to taste. Sprinkle chopped apricot bits and toasted almonds over it.

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2 CC, 1 Prot, 1 Fat, 1 Fruit, 1/2 Veg, 1/2 Milk

Inspired by Buzzfeed Recipe

Thai Chickpea Curry

| roeliaschoeman

If it is Thursday night it must be ‘vegetarian’ night!  🙂  Super healthy, quick and easy – curry for 1 coming up!

 

50g finely chopped onion

5ml peanut oil

1/2 teaspoon ginger and garlic paste

100g chopped red pepper

5ml Thai 7 Spice (Cape Herb & Spice)

a generous sprinkling of Robertsons Exotic Thai Season

75g chickpeas (tinned/cooked)

200ml fat free milk + a few drops coconut essence (saving calories, instead of using coconut milk)

Salt to taste

 

Fry onions in peanut oil until soft, add ginger and garlic paste.  Fry for another minute or two.  Add red pepper, spices and chickpeas.  Add some water if needed – simmer for a few minutes until red pepper is soft.  Add ‘coconut’ milk, season to taste and simmer for about 5 minutes.

And done!

Serve with some basmati or brown rice.  And fresh coriander (that I forgot this time around!)

(Not the best pic, I know!)

Thai Chickpea Curry

1 Prot, 1.5 Veg, 1 Fat

Mexican Corn & Samp Salad (with Citrus Dressing)

| roeliaschoeman

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Okay, this was VERY experimental!  I haven’t even HEARD of a samp salad before 🙂 But inspiration hit (while looking for a new ‘carb’ option to try) and this is what transpired.

Dressing: (leave to infuse a bit).  By the way, this salad can be made in advance, just add the tomatoes and salt just before serving otherwise it becomes soggy.

Okay, where was I…  yes, the dressing (mix it all together):

1oml olive oil

2 TBSP freshly squeezed orange juice

2 TBS lemon juice

2 TBS White Wine Vinegar

1/4 tsp fresh garlic

A dash of cayenne pepper

A dash of ground cumin

Then,

Mix together (or pack in layers if preferred):

200g corn kernels (I used frozen corn, covered with boiling water and left to stand for 10 minutes, no need to cook)

140g cooked samp (I cooked this in advance, because it does take a while to cook – and then left to cool)

200g red kidney beans (tinned and drained)

100g chopped tomato

50g chopped onion

100g chopped mixed peppers (I used green and red)

Salt and Pepper to taste

 

Pour dressing over, and voila!  I actually wanted to add some fresh coriander as well, but realised I was all out.  Next time 🙂

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WL Breakdown, serves 2 (LARGE portions), 1 Serve = 2 CC, 1 Prot, 1.5 Veg, 1 Fat

 

 

 

 

Roasted Tomato Soup with Risoni

| roeliaschoeman

A lovely filling and tasty soup!  🙂  I added the risoni (pasta rice or orzo) to add a little more ‘body’ to the soup – you can have some chunky bread or toast with it, but it actually isn’t necessary, it is filling enough as is 🙂

10 ml olive oil

800g cherry/baby tomatoes

1 onion, quartered

Fresh thyme

400ml chicken stock (if vegetarian – use veggie stock)

200g cooked risoni (tip: cook in only for about 8 minutes, it tends to get soggy quite quickly!)

1/2 tsp Garlic and Herb Spice (I use Robertson’s Masterblends)

Salt and Pepper to taste

 

To serve:  low fat feta (about 30g per person if serving 2, 15g if serving 4 ‘starter’ portions)  and fresh parsley

Place tomatoes, onions and thyme sprigs on a baking sheet (with foil and non-stick cooking spray) and a drizzle of olive oil.  Roast in a pre-heated oven at 180C for about 30 minutes (until tomatoes start to blister)

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Transfer to a pot (medium sized, stove top), and remove some of the thyme sprigs (it can get a little ‘tough’.  Add stock, spice mix, salt and pepper and simmer for about 15 minutes.  You can add more stock if you find it too thick.  Liquidise (I used a stickblender – liquidise the soup in the pot).  Stir in cooked pasta rice.  Simmer for another couple of minutes to make sure the pasta rice is the same temperature than the soup.  Dish up and serve with feta and fresh parsley (I actually wanted to use fresh basil, but we were all out!  The parsley was yummy as well.   And how ‘Italian’ does it look?  :):)

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Tip:  Hubby added blue cheese instead of low fat feta and said it worked well!  Also, if you prefer a more ‘meaty’ meal – serve with some fried bacon bits.

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Makes 2 large portions (that’s how we had it!) – or 4 ‘starter’ portions.

If serving 4:  1 CC, 1/2 Protein, 2 Veg, 1/2 fat

20 Minute Chickpea Curry (with Pumpkin Tagliatelle – and I can’t take credit for ALL that!)

| roeliaschoeman

Okay, I can’t take credit for the Pumpkin Tagliatelle – all the thanks go to Woolies!  But you can make your own using a veggie peeler 🙂  I’ve got a small spiraliser, but I found it works best for veggies like cucumber, baby marrow and carrots – nothing too ‘chunky’….

Anyway – Meatless Thursday – again!  Time sure flies…  😉

 

20-minute (cheat’s!) Chickpea Curry

1 tin chickpeas, drained

1/2 onion, finely chopped

5ml olive oil

1/2 tin tomato and onion mix

1 teaspoon curry powder (I used Woolies’ Korma mix)

1/2 teaspoon garlic and chili paste

1/2 tin lite coconut milk

Salt and Pepper to taste

 

To serve

Pumpkin “Pasta” – microwave in bag as per instructions for 3 minutes

100g cooked angelhair pasta

Fresh Coriander

 

Fry onions in olive oil for about 2 minutes – top up with a little veggie stock if needed.  Stir in garlic and chili paste, fry for another minute.  Add chickpeas, curry powder, tomato and onion mix.  Simmer on low heat for about 15 minutes.  Stir in coconut milk.  And it’s ready to serve!

Mix cooked pumpkin Tagliatelle carefully with cooked pasta. Top with chickpea curry and fresh coriander 🙂

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Serves 2

Cauliflower and Cheese Soup

| roeliaschoeman

Sounds and tastes extremely decadent, but it is so  easy and quick to make and a very healthy and filling meal!  🙂

200g Potato, cubed

300g Cauliflower (I used frozen cauliflower and it worked well)

200ml Chicken stock (or Veggie Stock, if preferred)

250ml Fat free milk

60g finely grated low fat cheese

White Pepper and salt

Smoked Paprika

Boil potato cubes in chicken stock for 10 minutes on medium heat.  Add milk and cauliflower and cook until soft.  Season with salt an d pepper to taste.  Liquidise with handblender.  Stir in grated cheese and dish up in soup bowls.  Sprinkle with a bit of Smoked Paprika and stir through – it gives a lovely colour and taste!

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Serves 2:  1 Serving =  1 CC, 1.5 Veg, 1/2 Milk, 1 Prot

PS:  Make this “Best Choice” by using Low Fat Feta!

Creamy Pumpkin & Herb Pasta with Feta Crumble

| roeliaschoeman

The title of this dish is slightly deceiving because it contains NO cream!  But the pasta sauce has got a lovely ‘creamy’ texture indeed!

100g chopped onions – 1 Veg

10ml olive oil – 2 Fat

1/2 tsp garlic and herb paste

1/2 tsp mixed herbs

400g cooked pumpkin chunks (I bought a prepared pack and just popped it in the microwave for 4 minutes –  are per the instructions) – 4 Veg

10oml prepared chicken stock (or veggie stock)

Salt and pepper to taste

60g crumbed feta mixed with a sprinkling of dried sage and parsley – 2 Prot

Pasta serving according to your formula/daily allowance

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Fry onions in olive oil until soft.  Stir in garlic and herb paste and herbs and fry for a minute or so.  Add pumpkin chunks and chicken stock and cook until pumpkin is soft.  Season with salt and pepper to taste.  Liquidise if preferred or just mash with a fork.

Stir cooked pasta in (I used linguine) and simmer for a few minutes.

Dish up and serve with a crumbed feta mix.

Serves 2

Coconutty Curried Lentils with geelrys (yellow rice)

| roeliaschoeman

Yes, if it is Thursday night it must be “Vegetarian” night!  Yay!

Needed to put a quick meal together – so this is where meal prepping and planning comes in!  I usually cook and portion food like brown rice and lentils in advance so that it is easy to throw a healthy and wholesome weekday meal together.

So here goes – Coconut Curried Lentils (with geelrys).  Geelrys is a traditional South African dish – directly translated it means ‘yellow rice’.  Rice is cooked with turmeric to give it a lovely, warm yellow colour and is usually served with raisins.  But I left the raisins out this time around – simply because I didn’t have any!  LOL!

First – the Yellow Rice:  I had some pre-cooked brown rice in the fridge, I usually freeze it in 140g portions – 2 CCs.  I popped the frozen rice in a pot, topped it with boiling water and 1/3 tsp turmeric.  Bring to a quick boil, don’t cook it for too long otherwise the rice will become mushy.  Drain and keep aside.

Curried Lentils

100g chopped Onions

5ml Olive Oil

1/2 tsp ginger and garlic paste

1 heaped tsp curry powder (your choice – mild, spicy, hot!  I decided to go with Woolies Cape Malay curry powder – a slightly sweet, mild curry powder)

1/4 tsp turmeric

200g cooked lentils (again, had it pre-cooked and frozen, just put the plastic bag I froze it in, in some hot water for a few minutes to thaw)

100ml chopped tinned tomatoes

80ml coconut milk

Salt and Pepper to taste

 

Fresh coriander to serve

 

Fry onions and spices in olive oil until onions are soft – you can add a few drops of water if the mixture cooks dry.  Stir in rest of ingredients and simmer until most of the liquid has cooked away.  Add yellow rice, stir through and simmer for a minute or two.  Serve with fresh coriander.

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Serves 1 (LARGE portion – you can divide it in two) 2 CC, 2 Prot, 2 Fat, 1 Veg

 

 

Veggie Breakfast Scramble

| roeliaschoeman

Yes, a ‘non-traditional’ option for breakfast, but I must admit, I am a little ‘cerealed’ out.  I know that I can have eggs, lean bacon, etc for breakfast as well, but I prefer to keep my protein portions for a little later during the day.  And, I woke up with a CRAVING for veggies 🙂 So why not incorporate it into the most important meal of the day?  😀  Used mostly ‘free’ veggies as well.

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I discovered some sweet potato ‘noodles’ at Food Lovers Market, but you can just use grated sweet potato or use a spiraliser, if you’ve got one?  I got my spiraliser at Clicks, very affordable and adds a lot of fun on your plate!  🙂  Okay, here goes:

80g sweet potato noodles (‘normal’ grated potato will work great as well!) – I pre-cooked it in the microwave for about 4 minutes.

80g zucchini (baby marrow) noodles (saw it is available at Woolies and Foodlovers’, maybe  a few other places as well – these I just made using my spiraliser)

50g leeks, thinly sliced

50g yellow pepper, chopped

100g chopped tomato

100ml veggie stock

Salt and Pepper to taste

Sweet Chili Sauce

Add all the veggies except the sweet potato in a saucepan, together with the veggie stock and bring to boil.  Cook for a couple of minutes until tomato is soft.  Stir in sweet potato noodles, season and cook for another minute or so.  Serve with a drollop of sweet chili sauce.

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1 Serve = 1 CC and 1 Veg

 

Lentil Spaghetti Bolognaise

| roeliaschoeman

I probably mentioned it before, but think I am an undercover vegetarian.  Simply because I am just naturally attached to the ‘V’ options on the menu.  And that is it!  So when I get the opportunity to have a vegetarian dinner at home, I grab it with both hands 🙂  Thursday nights are my ‘chill nights’ at home.  Just me, our puggies and a duvet!  I try to watch a favourite movie/series and sip on big cups of tea.  But my attention span doesn’t always allow me to finish watching anything!  LOL!  But that, is another story altogether.

Anyway, the aim of this post – LENTIL SPAGHETTI BOLOGNAISE!  It is your classic, basic bolognaise recipe using lentils instead of minced beef 🙂

100g onion, chopped

10ml olive oil

5ml garlic and herb paste (you can use less if you HAVE to :))

1 tin chopped tomatoes

1 tablespoon tomato paste

300g cooked lentils

5ml Italian Herb mix (dried) – you can use fresh herbs as well, but I was all out!

Salt and Pepper to taste

1 sachet Canderel Sweetener

Fry onions in olive oil until soft, stir in garlic and herb paste.  Add the rest of the ingredients and simmer for about 20 minutes.

Serve with spaghetti according to your formula, and sprinkle with marjoram (dried or fresh!)  Tip:  I often ‘bulk’ up my pasta with zucchini or carrot strips, or even mashed butternut 🙂

Easy. Peasy.

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Serves 3:  1 Serving = 1 Protein, 1.5 Veg, 1 Fat (rounded up)