Vegetables

Minced Quorn & Bean Pie

Ingredients

Fry Light, for spraying | 1 small onion, chopped | 350g pack Quorn Mince | 397g/14 oz can mixed beans in spicy sauce | 908g/2 lb potatoes, thickly sliced

Easy Peasants Paella

Ingredients

1 large onion, chopped | 3 tomatoes, chopped | 350g pack Quorn Pieces | 397g/14 oz can butter beans, drained | 397g/14 oz can runner beans, drained | 227g/8 oz pudding rice | salt & ground black pepper | 568ml/1 pt hot water | saffron or yellow food colouring

Egg Curry

Ingredients

Fry Light, for spraying | 1 onion, chopped | 2 level tbsp curry paste | 397g/14 oz can chopped tomatoes | 142ml / 1/4 pt water | 4 eggs, hard boiled and peeled & halved | 2 tbsp very low fat natural yogurt | 1 tbsp lemon juice
  • Complexity: easy

Veggy Chilli Con Carne

Ingredients

340g/12 oz onions, chopped | 350g pack Quorn Mince | 2 garlic cloves (optional) | 397g/14 oz can red kidney beans, drained | 397g/14 oz can green beans, drained | 2 x 397g/14 oz cans chopped tomatoes | 2 tsp dried oregano | 2 tsp crushed chilli seeds

Spiced Black Bean Casserole

Ingredients

340g/12 oz dried black beans | Fry Light, for spraying | 1 tsp crushed dried red chilli | 1 onion, chopped | 1 red or yellow pepper, deseeded & chopped | 1 1/2 tbsp dried cumin | 1 tbsp hot curry powder | 1 tsp dried cinnamon | 1 tsp dried turmeric | 1/2 tsp ground coriander | 1 tsp Herbes de Provence | 1 green chilli, seeds removed & finely chopped | 2 x 397g/14 oz cans plum tomatoes, chopped | 4-5 garlic cloves, crushed | 1 cinnamon stick | 568ml/1 pt stock made with Vecon | salt & ground black pepper
  • Complexity: advanced
  • Origin: Indian

Spicy Bean & Vegetable Pie

Ingredients

Fry Light, for spraying | 2 garlic cloves, crushed | 2 leeks, sliced | 227g/8 oz parsnips, diced | 3 medium sized carrots, diced | 3 sticks celery, sliced | 5 mushrooms, sliced | 397g/14 oz can mixed beans in chilli sauce | 142ml / 1/4 pt passata | 142ml / 1/4 pt stock made with Vecon | salt & ground black pepper | Topping: | 681g / 1 1/2 lb potato, diced | 681g / 1 1/2 lb parsnips, diced | 42g / 1 1/2 oz reduced fat cheddar cheese, grated (optional) | 4 tbsp freshly chopped chives
  • Complexity: easy
  • Origin: Indian

Pumpkin & Lemon Lentils

Ingredients

1 medium onion, chopped | 170g/6 oz red lentils | 710ml / 1 1/4 pt stock made with Vecon | 397g/14 oz pumpkin, diced | 3 tbsp lemon juice | grated rind of 1 lemon | 1 tsp freshly grated ginger | 2 level tbsp freshly chopped coriander | 1/2 tsp ground cumin | salt & ground black pepper | 1 bunch spring onions, finely chopped, to garnish
  • Complexity: medium
  • Origin: Italian

Pasta A'La Primavera

Ingredients

227g/8 oz dried pasta | 113g/4 oz mangetout, topped & tailed | 227g/8 oz asparagus spears, cut in half lengthways | 227g/8 oz carrots, cut into matchsticks | 113g/4 oz baby sweetcorn, halved lengthways | 1 red pepper, deseeded & cut into matchsticks | 8 spring onions, cut into 2" long pieces | 142g/5 oz very low fat natural cottage cheese | 142g/5 oz very low fat natural yogurt | juice & zest of 1 lemon | 1 tbsp freshly chopped parsley | 1 tbsp freshly chopped chives | salt & ground black pepper

Moorish Chick Peas

Ingredients

1 large onion, chopped | 2 garlic cloves, crushed | 1 green pepper, deseeded & sliced | 2 x 397g/14 oz cans chick peas, drained | 397g/14 oz can chopped tomatoes | 1 tsp ground cumin | 1 tsp dried oregano | 1 tsp cayenne pepper | salt & ground black pepper to taste | l98g/7 oz can sweetcorn

Stuffed potatoes with bacon

Ingredients

5 big potatoes | 5 strips of bacon | 1 sweet yellow pepper | 1 big red onion | 2 pickled cucumbers | 1 bunch of fennel | 150 g of Holland cheese | Salt, pepper according to your taste

Lentil Shepherds Pie

Ingredients

Fry Light, for spraying | 1 carrot, diced | 1 small onion, chopped | 2 garlic cloves, crushed | 198g/7 oz red lentils | 568ml/l pt stock made with Vecon | 2 tomatoes, skinned & diced | 57g/2 oz frozen peas | dash of Tabasco sauce | salt & ground black pepper | 1kg / 2 1/4 lb potatoes, diced | 57g/2 oz reduced fat cheddar cheese, grated
  • Complexity: very easy
  • Origin: Italian

Lean Pasta Sauce

Ingredients

Fry Light, for spraying | 1/2 red pepper, deseeded & chopped | 1/2 yellow pepper, deseeded & chopped | 2 carrots, chopped | 1 small onion, chopped | 2 sticks celery, chopped | 1 courgette, finely sliced | 511g/1 lb 2 oz creamed tomatoes or passata | 1 stock cube (chicken or vegetable) | 1 tbsp artificial sweetener | salt & ground black pepper (optional)

Milk soup with seafood

Ingredients

1 package (500 g) of frozen seafood cocktail | 1 liter of milk | 500 g of creams (33% of fat) | 125 g of sour cream (40% of fat) | 1 tablespoon of flour | 2 onions | 1 tablespoon of butter | Salt, pepper
  • Time: 30 minutes
  • Complexity: medium
  • Origin: Italian

Fast soup «Minestrone»

Ingredients

2 tablespoons of olive oil | 100 g of brisket or bacon (cut into bricks) | 1 tin (400 g) of preserved peeled tomatoes cut in pieces (flavored with basil preferably) | 5 glasses (1,2 L) of vegetable bouillon | 1 pack (225 g) of frozen vegetable mix | handful (50 g) of macaroni (break long ones) | 100 g of frozen kidney beans in pods | 1 tin (410 g) of red kidney beans (pour out juice) | 1 tablespoon of Pesto flavouring | Coarse grinded black pepper | Grated Parmesan cheese

«Knots» with chicken and mushrooms

Ingredients

8 thin pancakes | 100 q of boiled chicken fillet | 50 g of boiled champignons | 30 g of carrot | 40 g of onion | 2 tablespoons of vegetable oil | 100 g of mayonnaise | 8 spouts or spring onions | salt, pepper

It's a great dish for parties. Also you can put into pancakes any other stuffing: meat, cottage cheese, cheese, boiled and raw vegetables. You can make sweet «knots» by putting into pancakes honey and cottage cheese, fruits and so on. But in sweet dish don't forget to use something else instead of spring onions.

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