Recipes for healthy eating

happy healthy delicious bookRecipes below are taken from our new 'Happy, Healthy and Delicious' book, which is available to pre-order from our Vegetarian Society shop. The book contains over 80 tasty, nutritious and creative vegetarian dishes.

Due out May 2016.

 

  

Jamaican Rice and Peas with Spring Greens

Combining rice with peas makes the protein in this dish complete meaning it contains all of the essential amino acids. 

jamaican rice and peas

Serves: 2

Calories per serving: 640 kcals

Preparation: 15 mins

Cooking: 50 mins

Ingredients

For the rice and beans:

1 tbsp extra virgin coconut oil (20ml)

1 large red pepper, cut into halves, deseeded and then cut into squares (180g)

1 small onion, finely diced (75g)

175g long grain brown rice

1/2 x 400ml can coconut milk (200ml)

150ml water

1 tsp dried thyme (1g)

Pinch of ground black pepper

1 x 400g can canned red kidney beans, drained and rinsed (240g)


For the greens:

1/2 tbsp extra virgin coconut oil (7.5ml)

160g spring greens, finely shredded

1/2 tsp yellow mustard seeds (1g)

 

Method

1. Heat one tablespoon of coconut oil in a medium saucepan, then fry the onion and pepper until they are softened and slightly brown.

2. Stir in the rice, coating it with oil, then add the coconut milk, water, thyme and black pepper. Bring to the boil, cover and simmer over very low heat for 30 minutes.

3. At the end of the 30 minutes, put the kidney beans on top of the rice without stirring, and cook a further 15 minutes until all of the water has been absorbed.

4. While the rice and beans are cooking, prepare the greens by plunging them into boiling water for about five minutes, then drain.

5. Heat 1/2 tablespoon of coconut oil in a large frying pan, add the mustard seeds and cook for one minute, then stir in the greens. Cook for two minutes until tender.

6. Divide the rice and beans onto two plates with spring greens on the side, and serve.

 

 

 Read our release on the report here

Quinoa, Avocado and Spinach Salad

Quinoa is a brilliant grain to include in a vegetarian diet as it contains all of the essential amino acids that are needed by the body. 

 

quinoa salad

Serves: 2

Calories per serving: 545 kcals

Preparation: 15 minutes

Cooking: 10 minutes

Ingredients

 

40g cashew nuts

120g quinoa 1 medium red onion, finely sliced

2 sticks celery, finely sliced

1 medium avocado, peeled, de-stoned and cut into chunks

80g spinach, sliced

1 small yellow pepper, finely chopped

15g coriander, finely chopped

Pinch of salt

Pinch of ground black pepper

1 tbsp olive oil

2 tbsp lemon juice

 

Method

 

1. Warm a small frying pan over a medium heat and add the cashew nuts. Gently toast the nuts for 2-3 minutes until lightly browned.Transfer the cashews to a small plate to cool

2. Rinse the quinoa then add it to a medium-sized saucepan of cold water and bring to the boil. Cook for a further five minutes or until the seeds start to sprout and are tender.

3. Drain the quinoa, then transfer to a large bowl along with the vegetables, coriander and cashew nuts. Mix well.

4. Season the salad with salt and pepper and dress with olive oil and lemon juice.

5. Serve.

 

 

 

© The Vegetarian Society 2016

 

Read our release on the report here

 

 

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The Vegetarian Society of the United Kingdom Limited, Parkdale, Dunham Road, Altrincham WA14 4QG
Registered Charity No. 259358, Registered Company No. 959115 (England and Wales)

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Privacy | | Contact | Press | Advertising | Jobs

The Vegetarian Society of the United Kingdom Limited, Parkdale, Dunham Road, Altrincham WA14 4QG
Registered Charity No. 259358, Registered Company No. 959115 (England and Wales)