Healthy Vegetarian Recipes - Spinach Pate

Serves 8

Calories per serving - 66

Ingredients

40g bulgur wheat

675g spinach, stems removed

3 tbsp vegetable stock

1 onion, chopped

2 garlic cloves, crushed

1 tbsp fresh chopped oregano

1 tbsp fresh chopped thyme

2 tsp cider vinegar

1 egg beaten

2 tbsp fresh chopped coriander

50g low-fat cheese, grated

6-8 large lettuce leaves

Method

1. Cook the bulgur wheat in boiling water for 15 minutes or until swollen and cooked. Drain well. Wash the spinach and cook in a saucepan until it begins to wilt. Drain very well and chop finely.

2. Heat the stock in a saucepan and cook the onion and garlic for 2-3 minutes until beginning to soften. Add the bulgur wheat, oregano, thyme and vinegar and cook for 5 minutes. Remove the saucepan from the heat and stir in the egg, chopped coriander, cheese and spinach.

3. Line a 2lb loaf tin with the lettuce leaves, allowing them to overhang the edge. Spoon the spinach mixture into the pan and fold the lettuce leaves over the top to cover the mixture completely.

4. Cover the tin and cook the pate in the oven at 180c/350f/Gas 4 for 40-60 minutes or until firm. Allow to cool before transferring to the refrigerator to chill for 2 hours. Unmould the pate, slice and serve with hot toast and a small salad.

Healthy Vegetarian Recipes - Vegetable Enchiladas

Serves 4

Calories per serving - 209

Ingredients

2 flour tortillas

For the filling

115g spinach, stems removed

4 spring onions, sliced

25g low-fat cheddar cheese, grated

a pinch of ground coriander

1 small celery stick, trimmed and sliced

50g drained, canned corn

1 carrot, peeled and grated

For the sauce

150ml skimmed milk

2 tbsp cornflour

150ml vegetable stock

4 pickled jalapeno chillies, sliced

50g low-fat cheddar cheese, grated

1 tbsp tomato puree

1 tbsp fresh chopped basil

basil or coriander sprigs to garnish

Method

1. Blanch the spinach for the filling in boiling water for 2-3 minutes. Drain well and put in a mixing bowl with the scallions, cheese, coriander, celery, corn and carrot.

2. Spoon half of the filling along one edge of each of the tortillas. Roll up the tortillas and cut in half. Put in a shallow ovenproof baking dish, seam side down.

3. Four the sauce, blend 4 tablespoons of the skim milk to a paste with the cornstarch. Heat the remaining milk and vegetable broth in a saucepan and stir in the cornstarch paste, jalapeno chiles, half of the cheese and the tomato paste.

4. Bring the sauce to a boil, stirring until thickened. Cook for 1 minute and pour over the tortillas in the dish. Sprinkle the remaining cheese on top and cook in the oven at 350f for 30 minutes or until the sauce is bubbling and the cheese has melted. Garnish with cilantro or basil and serve with a small salad.

Healthy Vegetarian Recipes - Vegetable Kebabs

Serves 6

Calories per serving - 209

Ingredients

1 zucchini, sliced

1 yellow bell pepper, seeded and cubed

4 baby corn, halved

4 button mushrooms

1 small red bell pepper, seeded and cubed

half a cup vermouth

1 tbsp olive oil

4 tbsp lemon juice

1 garlic clove, minced

2 tbsp fresh chopped cilantro

grated rind of 1 lemon

2/3 cup bulghar wheat

ground black pepper

Method

1. Prepare all the vegetables and place in a shallow dish. Mix together the vermouth, oil, 2 tablespoons of the lemon juice, garlic, half of the cilantro and half of the lemon rind. Pour over the vegetables, cover and marinate for 2 hours

2. Meanwhile, place the bulghar wheat in a bowl, pour over 1 1/4 cups boiling water. Let sit for 30 minutes or until the water is absorbed. Drain is necessary and stir in the remaining lemon juice and cilantro. Season

3. Remove the vegetables from the marinade and thread onto four skewers. Broil for 10 minutes, turning until cooked through. Serve the bulghar wheat with the kebabs.