Vegetarian

Green Veggie Pilaf with Feta

| roeliaschoeman

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5ml lemon-infused olive oil

50g chopped onions

2 finely chopped garlic cloves (to taste)

50g zucchini ribbons

100g asparagus

100g frozen peas (I use Woolies’ minted peas – delish!) – cover with boiling water, no need to cook, this way the colour stays vibrant 🙂

140g cooked brown rice

Salt and Pepper to taste

30g crumbed low fat feta

1 lemon

Fry onions and garlic in olive oil.  Add cooked rice and fry for a minute or two.  Add zucchini ribbons, asparagus and season.  Lower heat and add 100ml water.  Cook for a few minutes, stir in peas and remove from heat.  1/2 the lemon and squeeze the fresh juice over the dish.  Cook slightly.  Top with feta and serve with lemon slices.

Serves 1:  2 CC, 1 Prot, 3 Veg, 1 Fat

Replace feta with chicken or pork for a “non-vegetarian” meal 🙂

Lentil, Sweet Potato and Butternut Curry

| roeliaschoeman

Lentil, Sweet Potato and Butternut Curry

50g chopped onion…
5ml olive oil
Garlic, Chili, Ginger to taste
100g tomato and onion mix
150g butternut cubes
200g sweet potato
200g half-cooked lentils
200ml chicken stock
15ml curry powder (Woolies’ mixes are the BEST) Hot or Not – up to you!
Salt and Pepper to taste
30ml tomato paste

Fry chopped onion in olive oil on medium heat until soft, add spices (garlic, chili, ginger and curry powder) and fry for about 2 minutes for flavours to develop. Add tomato and onion mix, tomato paste, salt and pepper, sweet potato cubes and chicken stock and simmer for about 15 minutes. Add butternut cubes and simmer until soft. Add cooked lentils and simmer for about 5 minutes.
Serve with fresh coriander

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Zucchini (Baby Marrow) “Ravioli”

| roeliaschoeman

3 – 5 Baby Marrows, sliced into strips using veggie peeler

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125g fat free cottage cheese – add garlic salt, parsley, Woolies Chimichurri spice mix (optional)

125g tomato and onion mix (I used my home made marinara sauce – tomatoes, onion, olive oil, Italian herbs, salt, black pepper)

 

Make ‘ravioli’ by placing 2 baby marrow strips, overlapping like in the photo to form a cross.

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Put spoonful of cottage cheese mix in the middle:

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And fold close like this, to form little baby marrow ‘parcels’

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Pack in ovenproof dish:

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And cover with tomato and onion sauce:

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Bake in pre-heated oven at 180C for about 30 – 40 minutes.

Serve with a salad and/or garlic bread!

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Veggie “Lasagne” (pasta free)

| roeliaschoeman

Makes 1 very generous portion!

100g butternut slices

about 200g home made marinara sauce (tomato, onion, veggie stock, Italian Herbs)

125g fat free cottage cheese mixed with parsley and a little bit of crushed garlic (if preferred)

50g zucchini ribbons

Layer all the ingredients in an ovenproof dish.  The order I did it:  first butternut, then marinara sauce, then cottage cheese mixture, zucchini ribbons, topped with more marinara sauce, seasoned with Italian Herb seasoning.

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Bake at 160C for 40 min – test if butternut is soft.

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Serve with garlic toast – low calorie bread spread with extra light margarine and a bit of crushed garlic and parsley.  Toast in the oven, under the grill until toast is crispy and butter mix melted.

Lentil, Carrot and Potato Patties

| roeliaschoeman

160g cooked potato

50g grated carrots

100g cooked lentils

a squirt of sweet chili sauce

salt and pepper

Cajun or Moroccan spice

 

Mix it all together and bake in muffin pan at 180C for about 30 min, leave to cool before carefully removing from muffin pan. 

 

Mix 125g plain yogurt with 5ml dried mint (you can use finely chopped fresh mint as well) – serve with lentil patties

 

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Curry Pasta Salad and a Bonus!

| roeliaschoeman

Serves 2

200g cooked pasta rice (4 CC)

50g finely chopped spring onion (1/2 Veg)

5ml mild curry powder

120g drained WL tinned peaches, chopped (1 Fruit)

100g red and yellow peppers, chopped (1 Veg)

30ml chutney

90ml reduced oil/low fat mayo (2 Fat)

Mix all the ingredients together and refrigerate – best made a day in advance, to give the flavours time to develop!

 

As an additional extra – the other salad on the pic is a marinated mushroom salad!  Serves 2 as well:

200g mushrooms, chopped/sliced (free veg)

100g thinly sliced red onion (1 Veg)

100g cucumber (grated or spirals)

10ml lite soy sauce

50ml white vinegar (or to taste)

Leave to marinate overnight

 

 

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Delish Pumpkin Soup

| roeliaschoeman

Pumpkin Soup with Peanut Butter!

Serves 2:

100g onions (1 Veg)

300g pumpkin (3 Veg)

250ml chicken stock

150g cooked chickpeas (2 P)

5ml Robertson’s Exotic Thai Spice

10ml peanut butter (1 Fat)

Salt and Pepper to taste

 

Boil chopped oni0ns and cubed pumpkin in chicken stock with salt, pepper and Thai Spice until soft.  Add stock if needed.  Add cooked chickpeas and cook for about 5 minutes.  Stir in peanut butter.  Take off heat and liquidise.  Serve with fresh coriander.

 

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Panzanella!

| roeliaschoeman

One of my favourites!  Italian bread salad – my version!

Serves 1

2 slices Ultima Low Calorie Bread – break into chunks and toast under oven grill until crispy (1 CC)

150g roasted peppers (free)

150g cherry tomatoes (1.5 Veg)

50g salad onions, chopped (0.5 Veg)

4 chopped peppadews

3 chopped sundried tomatoes

30g low fat feta (1 P)

50ml white or red wine vinegar

5ml basil infused olive oil (1 F)

 

Mix bread chunks with vinegar and olive oil and leave to absorb.  Mix with rest of ingredients.

Serve on a bed of lettuce

 

 

 

 

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Lentil and Butternut Patties

| roeliaschoeman

Lentils and Butternut Burger Pattties

100g cooked lentils

100g roasted/cooked butternut

Woolies Chimi Churri Blend (I took a shortcut!), alternatively add some coriander, paprika, cumin, lemon juice and garlic to taste

2 salad onions/spring onions

1 large tablespoon raw oats

Salt and pepper to taste

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Mash all the ingredients together.  Form patties and bake for 30 minutes in a pre-heated oven at 160C.

Serve on a wholewheat bun, or in a pita with some rocket and sweet chili and low fat mayo sauce

This recipe makes 2 large patties.

Butternut Gratin

| roeliaschoeman

Updated January 2019

A light, quick and tasty vegetarian meal or side dish!  I LOVE butternut, I can honestly have it every day of the week!

The last time I made this, I had it as a side at one of our ‘solo’ braais 🙂  Usually, on a Sunday, myself and Hubby just like to spend time at home, just the two of us.  More often than not, we will braai – a solo braai for just the two of us.  He’s actually not a huge fan of veggies, so this is my ideal opportunity to play around with some veggie-dishes-for-one!

Butternut Gratin

Serves 1

100g roasted butternut (pop some butternut slices, with a drizzle of olive oil, in the oven on 200C for about 45 minutes)  I usually roast a batch, then I can use it to make butternut soup, or add it to salads, etc.

30g lite/low-fat Feta, crumbed

150ml fat free milk

½ teaspoon dried Rosemary

Salt and Black Pepper

1 slice Ultima low Kj Bread (blitzed to crumbs) or 30g store-brought breadcrumbs.

Place butternut in ovenproof dish. Pour milk over, season with salt, black pepper and rosemary. Crumb feta and breadcrumbs over it.

Bake for 25 minutes in preheated oven (180C) and voila!

 

Adapted from Greatist Recipe