Media release

Get stuck in!

Sink your teeth into these recipes!

15 – 21 May 2017

National Vegetarian Week

 

1 March 2017 

 

National Vegetarian Week 15 – 21 May 2017 is all about getting stuck in and going veggie for the week. But that’s not possible we hear you cry, of course it is! Start by sinking your teeth into Twice-Baked Potatoes with Leeks and Cheese, muscle in on Carrot, Beetroot and Harissa Hummus Flatbread and hold your own with Wholewheat Spaghetti with Cherry Tomatoes. Don’t fancy cooking tonight that’s ok order a take-away! How about a saag paneer, roti and rice or you could enjoy the comfort that is beans on toast. It’s easy to get stuck in!


Visit www.nationalvegetarianweek.org  to get tasty recipe inspiration from bloggers, chefs and foodies.  While you are there sign up to the newsletter to discover delicious discounts and find fun fab freebies. Go on – get stuck in!

Recipes

Carrot, Beetroot and Harissa Hummus Flatbread 

Carrot, Beetroot and Harissa Hummus Flatbread

This dish is a rich source of folate, which may benefit heart health in people with high levels of homocysteine in the blood (a risk factor for heart disease).

 

Preparation: 10 mins

Cooking: 1 min


Ingredients

25g pine nuts

100g hummus 

1 tsp harissa

1 large carrot, peeled and grated

2 medium beetroots, peeled and grated

2 tsp lemon juice

2 large wholemeal flatbreads

½ small red onion, finely sliced

50g spinach, finely sliced 

10g fresh flat leaf parsley, finely chopped 

Pinch of salt

Method
Set a small frying pan over a medium heat and add the pine nuts. Toast until golden brown taking care not to burn them.

Combine the hummus with the harissa in a bowl.

In another bowl add the carrot, beetroot and lemon juice and combine well.

Lay each flatbread out and spread with the hummus and harissa mixture. Now place the red onion, spinach and parsley on top of the hummus. Finally spoon over the carrot and beetroot and sprinkle with the toasted pine nuts.

Season with a pinch of salt and roll each wrap, then cut in half to serve.

Energy: 317 kcals Protein: 11.8g Carbohydrate: 46.7g Of which sugars: 12.7g  Fat: 9.3g Of which saturates: 1.2g Fibre: 10.1g Salt: 1.9g

©The Vegetarian Society recipe from Happy, Healthy and Delicious cookbook available from www.vegsoc.org/shop 

 

Twice-Baked Potatoes with Leeks and Cheese


 Baked Potatoes with Leeks and Cheese

Potatoes are a good source of B vitamins and vitamin C, both of which are essential for healthy skin.

Preparation: 10 mins

Cooking: 80 mins

Ingredients

2 large baking potatoes

1 medium leek

1 tbsp pumpkin seeds

80g vegetarian cream cheese with garlic and herbs 

1 tbsp semi-skimmed milk

Pinch of ground black pepper 

40g vegetarian mature Cheddar cheese, coarsely grated

Method
Preheat the oven to 180°C / gas mark 4. Bake the potatoes until cooked through, approximately 45 to 60 minutes.

When the potatoes have nearly finished baking, prepare the leek by slicing it almost in half lengthways, then fan it out under a running tap to wash away any trapped dirt. Slice each half into four lengthways, then cut into 5mm slices.

Blanch the leek by plunging into a pan of boiling water for 1 minute. Drain and set aside.

Toast the pumpkin seeds in a dry pan over a low heat for a couple of minutes, watching them carefully so they do not burn. Set aside. 

Once the potatoes have finished baking, cut them in half lengthways and scoop out the flesh into a bowl. Retain the potato skins for later.

Add the cream cheese and milk to the bowl with the potato flesh, season with black pepper, and mix together with a fork. 

Fill each of the four potato skins with the potato and cheese mixture, then top first with the leeks, followed by the grated Cheddar cheese.

Place the potatoes on a baking tray and return to the oven for 20 minutes or until golden brown.

Sprinkle the potatoes with pumpkin seeds and serve.

Energy: 434 kcals Protein: 21.5g Carbohydrate: 49.3g Of which sugars: 5.1g  Fat: 15.7g Of which saturates: 7.6g Fibre: 7.6g Salt: 0.9g

©The Vegetarian Society recipe from Happy, Healthy and Delicious cookbook available from www.vegsoc.org/shop 

 

Wholewheat Spaghetti with Cherry Tomatoes 

 

Spaghetti with Cherry Tomatoes

This simple recipe uses few ingredients and produces a delicious light meal option. This recipe contains olive oil, which is praised for its many health benefits - including promoting good heart health.

Preparation: 10 mins

Cooking: 15 mins

Ingredients

150g wholewheat spaghetti 

2 tbsp olive oil

1 small red onion, finely diced

3 cloves garlic, crushed

16 cherry tomatoes, halved

½ medium lemon, zest only

Pinch of salt 

Pinch of ground black pepper

5g fresh parsley or coriander, finely chopped

Method
Place spaghetti in large pan of boiling water and cook for 10 to 12 minutes, or according to packet instructions, until tender.

While the spaghetti is cooking, heat the oil in a deep-sided frying pan over a medium heat.Add the onion and garlic, cooking for 3 minutes until softened.

Add the tomatoes and lemon zest, then season with salt and pepper.

Cook for about 5 minutes or until the tomatoes become really soft and the oil has begun to take on an orange colour. 

Once cooked, remove from the heat.

When the spaghetti is cooked, drain and add it to the tomatoes, along with the chopped herbs.

Stir to combine, then serve.

Energy: 392 kcals Protein: 12.5g Carbohydrate: 58.6g Of which sugars: 9.5g  Fat: 13.6g Of which saturates: 2.1g Fibre: 11.5g Salt: 0.3g

©The Vegetarian Society recipe from Happy, Healthy and Delicious cookbook available from www.vegsoc.org/shop 


Chocolate and Clementine Mousse 

 

Chocolate and Clementine Mousse

Cacao and cocoa powder are rich sources of magnesium, which is essential for many functions in the body including bone and heart health.

Preparation: 6 mins

Ingredients

2 tsp extra virgin coconut oil

1 medium avocado, peeled and stoned

2 tbsp raw cacao or cocoa powder

1 tbsp honey

1 clementine, peeled and cut into thin slices


Method

Melt the coconut oil by placing it in a small bowl over hot water.

Reserving a couple of clementine slices, put all the other ingredients into a food processor and blend until thick and smooth.

Spoon the mixture into two bowls and chill in the refrigerator. The mousse will keep well for a few hours in the fridge, so can be prepared in advance.

Decorate with slices of clementine and serve.


Energy: 286 kcals Protein: 4.2g Carbohydrate: 17.4g Of which sugars: 12.7g  Fat: 21.8g Of which saturates: 8.7g Fibre: 6.1g Salt: 0.1g

©The Vegetarian Society recipe from Happy, Healthy and Delicious cookbook available from www.vegsoc.org/shop 

The Vegetarian Society is a charity that is passionate about veggie food and wants everyone to know how varied and delicious vegetarian dishes are!  Enjoying and maintaining a veggie lifestyle can be easy – and a great way to do it is with these meat-free recipes.  

EndsNotes to editors

• For National Vegetarian Week logos and images please contact Su on su@vegsoc.org 0161 925 2000. 

• A vegetarian does not eat any meat, poultry, game, fish, shellfish or crustacea, or slaughter by-products. Visit the website for lots more information www.vegsoc.org
 

 

 

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Registered Charity No. 259358, Registered Company No. 959115 (England and Wales)

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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)