Recipes for healthy eating
Recipes 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.
Calories per serving: 640 kcals
Preparation: 15 mins
Cooking: 50 mins
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)
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)
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.
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.
Calories per serving: 545 kcals
Preparation: 15 minutes
Cooking: 10 minutes
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
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.
© The Vegetarian Society 2016