Vegetarian

Cauliflower and Lentil “Breyani”

| roeliaschoeman

Serves 4

image

1/2 fat (excluding almonds to serve), 1 Veg, 1 Protein, 2 CC

 

10 ml olive oil

100g chopped onion

1/2 tsp mustard seeds

1/2 tsp ground coriander

1/2 tsp groud cumin

1 tsp chili and garlic paste

1 TBS Medium Curry Powder (or mild if you prefer)

400g Woolies Cauliflower rice – or make your own

560g parcooked brown rice

400g parcooked red lentils

 

Fry onions in olive oil until soft.  Add spices, chili and garlic paste and curry powder and fry for a minute or two to release flavours.

Add cauliflower rice and fry for a few minutes.  Lower heat, add the rest of ingredients and simmer for about 10 minutes.

Serve with fresh coriander and almond slivers (according to formula)

 

Roasted Tomato and Basil Pesto

| roeliaschoeman

image

200g cherry tomatoes, halved
Robertsons’ Master Blend – Rosemary and Garlic
Coarsely ground black pepper and salt
5ml olive oil
25g chopped, fresh basil
1/2 tsp finely chopped garlic (to taste)
1/2 sachet artificial sweetener
1 TBS balsamic vinegar

Pre-heat oven to 180C
Arrange tomato halves on baking tray, covered with foil, sprayed with non-stick cooking spray.
Season with Garlic and Herb spice mix, salt and pepper
Roast in the oven for about 30 min or until tomatoes start to blister
Leave it to cool off a bit
Blitz with the rest of the ingredients until smooth.

This was my Meatless Monday lunch!  Had it on Ryvita, topped with crumbed low fat feta.

Also great stirred into pasta with cooked chicken strips 🙂

Carrot, Sweet Potato and Chickpea Chowder

| roeliaschoeman

80g chopped onions

120g carrots (I used baby carrots)

200g sweet potato, cut into chunks

5ml olive oil

5ml mild curry powder

25o ml veggie stock

Salt and Pepper to taste

70g tinned chickpeas

Curry Carrot Sweet Potato and Chickpea Chowder

Fry onions in olive oil until soft, add curry powder and fry for another minute or two.  Add sweet potato and carrots, top up with veggie stock.  Season to taste.  Simmer until soft – top up with more stock if needed, depending how thick you like the chowder to be, liquidise.  Pour back into pot and simmer for another 5 minutes.  Serve with fresh parsley or coriander.

Serves 1

2 Veg, 1 Fat, 1 Prot

Moroccan Pumpkin and Corn Soup

| roeliaschoeman

Moroccan pumpkin and corn soup with a big blob of fat free cottage cheese!  😀

Dead easy – 250g pumpkin, 100g potato, 1/4 tsp Woolies Moroccan Rub, salt and pepper to taste, 125ml chicken stock (top up if needed).

Boil until soft and liquidise.

Add 100g corn kernels and cook for another couple of minute.

Top with fat free cottage cheese.

And voila!

image

Warm Potato and Roasted Veggie Salad

| roeliaschoeman

wpid-20150731_115528.jpg

Serves 1 – 2 CC, 1 Prot, 1 Fat, 2 Veg

200g baby potatoes, quartered and parcooked

50g yellow pepper cored and cut into quarters

50g red onion, peeled and quarterd

100g butternut cubes

5ml olive oil

Lemon Juice

30g low fat feta

Salt and Black Pepper

Balsamic Vinegar

Line baking tray with foil and coat with non-stick cooking spray. Arrange veggies and potatoes on baking tray and sprinkle with olive oil, and a generous squirt of lemon juice. Season. Oven roast at 160C for about 40 minutes until peppers blister.

Toss together and serve with crumbed feta and balsamic vinegar.

Warm Lemony Green Bean and Feta Salad

| roeliaschoeman

Serves 2

1½ Veg, 2 CC, 1 Fat, 1 Prot per person

Warm Lemony Green Bean and Feta Salad

100g thinly sliced red onion (1 Veg)

5ml olive oil (1 Fat)

Zest and juice of 1 lemon

¼ tsp garlic

200g fine green beans (blanched in hot water for a few minutes)

10g almond flakes (1 Fat)

60g crumbed lite feta (2 Prot)

160g cooked couscous (4 CC)

Salt and Pepper

 

Fry onions in olive oil with garlic, add lemon zest and juice. Add green beans and fry for a few minutes. Season with salt and pepper.

Stir in cooked couscous and almonds, and serve.

 

This makes a yummy side for a braai – you can leave out the feta to save your protein portions then!

Quick and easy!

Tomatoey Potato Curry

| roeliaschoeman

As you know by now, I love my veggie curries – so this recipe may seem familiar – just a twist on a previous one!

1 tsp olive oil (1 Fat)

½ tsp crushed ginger and garlic

1 tin WL Chopped tomatoes (2 Veg)

½ tsp turmeric

¼ tsp mustard seeds

¼ tsp cumin seeds

200g parboiled baby potatoes (cut in quarters and microwave, covered with water for about 10 min) (2CC)

1 tsp curry powder (mild or medium – to taste)

75g chickpeas (tinned) (1 Prot)

125ml veggie or chicken stock

70g peas (blanched) (1 Veg)

Fresh coriander for serving.

Fry mustard seeds, cumin seeds and curry powder in olive oil for a minute or so. Add crushed ginger and garlic, fry for a few seconds and add rest of ingredients. Top up with veggie stock if needed. Simmer on low/med heat until potato is soft.  Serve with fresh coriander

wpid-20150727_121200.jpg

Spanish Rice

| roeliaschoeman

image

280g par-cooked brown rice
1 chopped onion
1 red pepper, chopped
5ml olive oil
1/4 tsp chopped garlic
1/4 tsp dried chili flakes
1/4 tsp smoked paprika
1 heaped tbsp tomato paste
Fresh coriander

Fry onion, garlic and pepper in olive oil.
Add chili flakes and paprika and fry for another minute.
Stir in rice and tomato paste. Add 200ml boiling water.
Simmer over low heat until liquid is reduced.
Serve with fresh coriander.

Quick butternut bake

| roeliaschoeman

400g butternut chunks
2 chopped leeks
Cup a Soup Lite Chicken and herb (made up with 125ml boiling water)  flavour
Sage
Salt and Pepper

Preheat oven to 180C.
Spray ovenproof dish with non-stick spray
Layer butternut and leeks.
Pour over soup, season with salt & pepper and sage leaves.
Ovenbake until butternut is soft – about 40 min.

image