A selection of varied healthy and low-fat vegetable recipes.

Vegetable recipes

Here we offer you a selection of healthy and delicious recipes for you to try at home where different vegetables are at the core of each dish. You can choose your favourite between our choice of hot and cold snacks that include salads, stir-fries and Indian-style samosas.

Red cabbage and carrot salad

This is an alternative to coleslaw for lovers of red cabbage. It is very refreshing as it contains orange segments, but if you are watching the calories, use low-fat mayonnaise instead.

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Ingredients
  • 1 lb (455 g) of red cabbage
  • 8 oz (225 g) of grated carrots
  • 2 large oranges
  • 2 oz (55 g) of raisins
  • 4 tbsp of mayonnaise
  • salt and pepper
Method
  1. Chop the red cabbage into small pieces or shred in an electric food processor and place into a large mixing bowl.
  2. Add the grated carrots and the raisins.
  3. Grate a little orange rind and set aside.
  4. Peel the oranges and remove as much pith as possible. Divide the oranges into segments and cut in half.
  5. Add the orange pieces to the salad and mix all of the ingredients together.
  6. Mix the reserved orange rind with the mayonnaise and then add to the salad.
  7. Stir well and season with a little salt and pepper.
  8. Chill in the refrigerator until needed.

Russian salad

This is a popular "tapa" or appetiser served in Spain, which is similar to potato salad. Serve with fresh crusty bread.

Ingredients
  • 1 lb (455 g) of boiled potatoes
  • 4 oz (115 g) cooked sliced carrots
  • 4 oz (115 g) of cooked peas
  • 2 chopped sticks of celery
  • 2 chopped gherkins
  • handful of capers
  • For the dressing
  • ¼ pint (150 ml) of mayonnaise
  • 2 tbsp of olive oil
  • 1 tbsp of white wine vinegar
  • pinch of sugar
  • salt and pepper
Method
  1. Cut the potatoes into small cubes and place into a large mixing bowl.
  2. Add the sliced carrots, peas, celery and gherkin and stir all of the ingredients together.
  3. In a small mixing bowl blend all of the dressing ingredients together with a spoon.
  4. Add the dressing to the potato mixture and stir well.
  5. Sprinkle with a handful of capers and chill in the refrigerator until required.

Vegetable samosas

A healthy alternative to the popular meat samosas but just as tasty. These samosas can be frozen for later use.

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Ingredients
  • 7 oz (200 g) of filo pastry
  • 5 oz (150 g) of frozen peas
  • 1 sweet potato, peeled and diced
  • 1 red chilli, deseeded and diced
  • 1 small onion, diced
  • ½ pepper, cored and deseeded
  • 1 oz (30 g) of melted butter
  • 2 tbsp of vegetable oil
  • 1 crushed clove of garlic
  • 1 cm of freshly grated root ginger
  • 1 tbsp of freshly chopped coriander
  • 2 tsp of black mustard seeds
  • 1 tsp of ground cumin
Method
  1. Grease 2 large baking sheets with a little vegetable oil.
  2. Heat the 2 tbsp of vegetable oil in a large frying pan on a medium heat.
  3. Add the chilli, sweet potato, pepper, onion, garlic, ginger, mustard seeds and cumin and stir well.
  4. Cook over a medium heat for about 10 minutes, stirring frequently so that the ingredients do not burn.
  5. Add the frozen peas and stir.
  6. Cover the pan with a lid and cook for a further 5 minutes. Stir occasionally.
  7. Remove the pan from the heat and stir in the chopped coriander. Allow to cool.
  8. Preheat the oven to 375°F (190°C)
  9. Cut the sheets of filo pastry in half lengthways and brush the edges with the melted butter.
  10. Place a spoonful of the vegetable mixture into the centre of the pastry and then fold the pastry over to form a triangle.
  11. Brush the top of the pastry and the edges with a little more melted butter.
  12. Continue with the rest of the filling and pastry and arrange on the greased baking trays.
  13. Place into the preheated oven and bake for 12 - 15 minutes or until the samosas have turned a golden brown colour.
  14. Remove from the oven and serve hot or allow to cool and serve cold.

Roasted Mediterranean vegetables

This dish is extremely colourful and tasty. It is a great way to serve lots of vegetables in one go and a wonderful accompaniment to any meat, fish or poultry dish.

Ingredients
  • 2 courgettes
  • 2 Spanish onions
  • 2 beef tomatoes
  • 1 red pepper
  • 1 yellow pepper
  • 1 aubergine
  • 1 fennel bulb
  • 8 cloves of garlic
  • 2 tbsp of olive oil
  • fresh rosemary sprigs
  • salt and pepper
  • lemon wedges
Method
  1. Cut the peppers in half and core and deseed them. Cut into large chunks.
  2. Peel the onions and cut into quarters.
  3. Wash the aubergine and courgettes but do not peel them. Cut into large chunks.
  4. Cut the fennel into thick slices.
  5. Lightly oil a ceramic ovenproof dish with olive oil and arrange the prepared vegetables in a single layer in the dish.
  6. Preheat the oven to 425°F (220°C).
  7. Halve the tomatoes and place amongst the vegetables in the dish.
  8. Peel the garlic cloves and place amongst the vegetables.
  9. Drizzle the olive oil over the top of the vegetables and tuck the sprigs of rosemary amongst the vegetable pieces.
  10. Season with a little salt and black pepper.
  11. Place the dish into the oven and roast the vegetables for 20 - 25 minutes. Turn the vegetables over halfway through cooking time.
  12. Remove from the oven and serve with your main meal with some lemon wedges.

Chicken and vegetable stir-fry Asian-style

This low-fat stir-fry is very quick to prepare and tastes delicious. It can be served on its own or with rice or noodles.

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Ingredients
  • 10 oz (285 g) of chicken, thinly sliced
  • 4 oz (115 g) of green beans
  • 1 oz (30 g) of crushed peanuts
  • ½ red pepper, deseeded and sliced
  • ½ green pepper, deseeded and sliced
  • 4 chopped spring onions
  • 2 carrots, cut into matchsticks
  • 2 tbsp of sunflower oil
  • 2 tbsp of oyster sauce
  • 1 large clove of garlic
  • 1 piece of lemongrass
  • 1 cm piece of fresh root ginger
  • ½ tsp of sugar
  • salt and pepper
Method
  1. Heat the oil in a large frying pan or wok over a medium - high heat.
  2. In the meantime, thinly slice the lemongrass and the ginger and finely chop the ginger.
  3. Add to the frying pan and fry for 30 seconds or until brown.
  4. Add the sliced chicken and fry for 3 minutes or until browned slightly.
  5. Add all of the prepared vegetables and stir-fry for 5 minutes or until the chicken is done.
  6. Add the crushed peanuts and stir well.
  7. Stir in the oyster sauce and the sugar.
  8. Season with salt and pepper.
  9. Cook for a further minute and then remove from the heat and serve immediately.
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